Showing posts with label Health and Fitness. Show all posts
Showing posts with label Health and Fitness. Show all posts
Ten Tips for Mental Health
Build Confidence - Identify your abilities and weaknesses together, accept them, build on them and do the best with what you have. Accept Compliments - Many of us have difficulty accepting kindness from others but we all need to remember the positive strokes when times gets tough. Make Time for Family and Friends - These relationships need to be nurtured; if taken for granted they will not be there to share life's joys and sorrows. Give and Accept Support - Friends and family relationships thrive when they are "put to the test". Create a Meaningful Budget - Financial problems cause stress. Over-spending on our "wants" instead of our "needs" is often the culprit. Volunteer - Being involved in community gives a sense of purpose and satisfaction that paid work cannot. Manage Stress - We all have stressors in our lives but learning how to deal with them when they threaten to overwhelm us will maintain our mental health. Find Strength in Numbers - Sharing a problem with others who have had similar experiences may help you find a solution and will make you feel less isolated. Identify and Deal with Moods - We all need to find safe and constructive ways to express our feelings of anger, sadness, joy and fear. Learn To Be At Peace with Yourself - Get to know who you are, what makes you really happy, and learn to balance what you can and cannot change about yourself.
Exercise Your Brain
We all have little lapses in memory like leaving the keys in the door, forgetting someone's name or missing an appointment. Rarely do we think we are getting old or senile. Most times it's due to too much going on in that brain of yours. You have too much on your mind or you're stressed out. Maybe you didn't concentrate enough on what it was you were supposed to remember. Research shows that brainpower can increase with mental activities in older people. Aging does not mean automatically losing mental capacity. The National Institute of Aging has conducted a series of tests that prove most dramatic memory decline occurs around age 70, if it occurs at all. Even though memory may fade with time, thinking ability remains strong. Vocabulary and reasoning skills often improve with age. No matter what your age, exercising your brain may make the difference between using it and losing it. Or if you are young and have older family members or friends who seem to be losing memory, encouraging brain activity can help. Activities such as doing crossword puzzles, playing word games or cards strengthens the synapses between brain cells in memory transmission areas. Physical exercise can increase mental abilities 20% to 30 %, according to recent studies. Journal writing and working with your hands to build or create can help as well. For older adults who sense memory loss occurring, use mental helps such as calendars, calculators, list making, and group discussions. And relax. Worrying about what you're going to forget can cause a mental block.
Skin and Hair Care Tips
Skin and Hair Care Tips
Dry Skin
We all know what dry skin is and how it feels. One suggestion made in the Cayce readings stands out above all the others: apply peanut oil as a lotion to the area. Should there be continued irritation or a prickling sensation from the oil, add ½ to 1 teaspoonful of dissolved lanolin to the oil.
A special exercise was given for those people with dry hands and skin. The readings indicated that it would aid the body in assimilation by stimulating the gastric flow. Although this exercise was described in preceding notes, it warrants being repeated here.
Stretch the arms above the head and reach as high as you can or, even better, grab hold of a bar or other structure that you can safely swing from (the readings suggested a tree limb!). Hold on, relaxing your body, not your grip! Stretch or swing like this until you feel the tension leave your body. Repeat this regularly, once or twice a day. It will aid the body in digestion and assimilation.
Feet-Dry And Peeling
If your feet are dry and peeling but a fungal infection (such as athlete's foot) is not suspected, it is likely that poor circulation is one probable culprit. Massage deeply and regularly with equal parts of olive oil and peanut oil. Consider asking your chiropractor or osteopath-lo make a helpful adjustment which will aid circulation in the lower extremities.
Graying Hair
Among the suspected causes of graying hair are stress, poor diet, and poor circulation in the scalp. To maintain healthy hair and to prevent graying, Cayce recommended eating the skins of Irish potatoes prepared in one of two ways. First, you can steam the skins in Patapar paper (available in health food stores) or you can prepare a juice from the skins by stewing them in a little water and drinking the juice.
In both preparations it is stressed not to eat the meat of the potato, but just the skins.
Moles
The readings did not always encourage the removal of moles, those dark spots which we sometimes think are unsightly. However, they did offer a simple suggestion for their removal if this was so desired: To massage the area-on the mole and around it-with castor oil, twice a day. Continue the treatment until the spot goes away.
Nails
Proper care of nails requires vigilance in diet, eliminations, and circulation. In the diet arena, adequate quantities of calcium were stressed. As mentioned earlier, foods rich in calcium include sunflower seeds, cheese, milk, and green vegetables. A good practice is to have a green salad for lunch, sprinkled with sunflower seeds and gelatin.
Cayce also indicated that the thyroid affects the health of nails. Refer to "Thyroid Therapy" in preceding notes and be sure to include these practices in your health regimen.
Finally, the readings recommended two different massage compounds for nails and cuticles. The first is simply a drop or two of Atomidine rubbed gently on and around the nail. Although this will tend to color the nail at first, it will also strengthen and prevent its breaking. The second compound was a paste of pure apple cider vinegar and table salt applied in the same way. Choose the one which seems to work for you.
Poison Ivy
Anyone who has had poison ivy knows how maddening the persistent itch can be. The readings recommended Atomidine as a remedy taken in the following manner: one to two drops in half a glass of water in the morning for four to five days. Then discontinue.
In addition, prepare a weakened solution of Atomidine-one teaspoonful to half a glass of waterand sponge off the infected area. This is soothing and will help dry up the rash.
As is the admonition for almost all skin disorders, take a good eliminant. This will help flush the system of poisons which, because of disturbances from the rash, will accumulate in the superficial circulation. Eno salts is a recommended remedy. Take one teaspoonful in a glass of water daily for eight to ten days during the itchy siege.
Scars
For cutaneous scars or healed wounds the Cayce readings suggest several different scar massage formulas which have as a common ingredient camphorated oil.
The first step in making this lotion is to add camphor to olive oil in the following manner: Heat four ounces of olive oil, then add one ounce of natural camphor crystals (add it cautiously so as not to spatter and burn yourself).
Scar Massage Formula
Mix the following ingredients to create the classic scar massage formula:
Camphor added to olive oil 2 oz
Lanolin, dissolved ½ tsp
Peanut oil 1 oz
Using your fingertips, gently massage this formula into your scar once or twice daily for five minutes.
Olive Oil And Tincture Of Myrrh Formula
You might like to experiment with alternating the Scar Massage Formula with the compound of olive oil and tincture of myrrh.
Heat 1 tbsp. of olive oil and carefully add 1 tbsp. of myrrh. Make only enough for one application. Adjust the above measurements (always equal amounts) according to your needs, which will be dictated by the size of your Scar.
Enlist Mind Power The following Cayce reading is a particularly beautiful and insightful one. It represents important element from the Cayce philosophy-that healing is most effective if it first occurs on the spiritual level.
"Let the scars be removed from. . . the own mental and spiritual self. Turn to those things of making application of the fruits of the spirit of truth; love, patience, gentleness, kindness, long-suffering, brotherly love, putting away those little tendencies for being 'catty' at times or being selfish or expressing jealousy and such.
"Let that mind be in thee as was in Him, who is the way and the truth and the light, and He will make the light of love so shine through thy countenance that few, if any, will ever see the scars made by self-indulgence in other experiences."
(Edgar Cayce reading 5092-1)
Sunburn
Sunburn results when overexposure to the sun's harsh rays causes a number of changes, including an extreme dilation of the skin's blood vessels. Hence, the redness and burning sensation occur. The readings specifically advised staying out of the sun between 11 a.m. and 2 p.m.
Cayce offered several remedies for sunburn.
Don't Press Your Luck First and foremost, do not stay out in the sun. If you burn, whether you're on vacation or not, do not expose your skin to further damage. This is common sense-but unfortunately not common practice until the burn is so severe that the sun becomes unbearable.
Pure Apple Cider Vinegar After taking a lukewarm bath, rub your body down with plain, pure apple cider vinegar. This natural remedy will help soothe the pain of the burn.
Glyco- ThymolineApply pure Glyco- Thymoline to the burned areas for relief of pain.
Vaseline If rough spots appear as a result of a burn, wash the area with a mild soap and then apply Vaseline to the affected area. Repeat until the condition is improved.
Spirits of Camphor In the event that there is a more acute rash or outbreak, apply spirits of camphor directly to the area with a sterile cotton ball. Wait an hour or two, then take a tepid bath, followed by a rubdown with pure peanut oil.
Warts
Medical science contends that warts are caused by a virus and can be transmitted either to other people or to other parts of the host's body. They occur most frequently on the hands, arms, and legs. Children are particularly susceptible to these unsightly bumps.
While Cayce was not in disagreement with medical science's theory, he did pinpoint other sources for warts.
On the one hand, he indicated that they were the result of eliminations being thrown off from the body through improper channels, the small tumor or wart being the result.
On the other hand, they are more common in young people between the ages of ten and twenty because of the glandular changes happening during puberty. During the time period of these changes, the cellular forces of the body are in transition, and warts can result.
Cayce offered several remedies for warts, ranging from hypnotic suggestion to a paste made of castor oil and baking soda. Of the many Cayce remedies people have tested over the years, these recommendations for warts have been among the most often reported as being successful.
Castor Oil Apply castor oil to the wart twice a day, massaging it in thoroughly, gently, and persistently.
Castor Oil and Baking Soda Prepare a paste of castor oil and baking soda. Apply this to the wart overnight, securing it with a loose bandage or Band-Aid. Do this until the wart disappears.
20% Solution of Hydrochloric Acid Using a small glass rod or broom straw, place a drop of the solution on the bump. Do this daily. As the wart begins to discolor, do not pick at it, for this may result in infection. Rather, let the wart "wear off" with time.
Power of Suggestion The best way to incorporate Cayce's recommendation to use suggestion to treat an unsightly wart is to visualize its disappearance while persistently applying any of the above remedies. Belief that the remedy you choose will work is vital to its success.
Wrinkles And Sagging
To avoid wrinkles, Cayce suggested massage and the use of the Peanut Oil Lotion around the eyes, the chin, and the throat. Application of mud packs was also mentioned as a deterrent because of the tightening effect it has on the skin. For under-eye wrinkles Cayce suggested applying pure castor oil and leaving it on overnight. Also, proper rest and a relaxed, smiling face will work wonders!
We all know what dry skin is and how it feels. One suggestion made in the Cayce readings stands out above all the others: apply peanut oil as a lotion to the area. Should there be continued irritation or a prickling sensation from the oil, add ½ to 1 teaspoonful of dissolved lanolin to the oil.
A special exercise was given for those people with dry hands and skin. The readings indicated that it would aid the body in assimilation by stimulating the gastric flow. Although this exercise was described in preceding notes, it warrants being repeated here.
Stretch the arms above the head and reach as high as you can or, even better, grab hold of a bar or other structure that you can safely swing from (the readings suggested a tree limb!). Hold on, relaxing your body, not your grip! Stretch or swing like this until you feel the tension leave your body. Repeat this regularly, once or twice a day. It will aid the body in digestion and assimilation.
Feet-Dry And Peeling
If your feet are dry and peeling but a fungal infection (such as athlete's foot) is not suspected, it is likely that poor circulation is one probable culprit. Massage deeply and regularly with equal parts of olive oil and peanut oil. Consider asking your chiropractor or osteopath-lo make a helpful adjustment which will aid circulation in the lower extremities.
Graying Hair
Among the suspected causes of graying hair are stress, poor diet, and poor circulation in the scalp. To maintain healthy hair and to prevent graying, Cayce recommended eating the skins of Irish potatoes prepared in one of two ways. First, you can steam the skins in Patapar paper (available in health food stores) or you can prepare a juice from the skins by stewing them in a little water and drinking the juice.
In both preparations it is stressed not to eat the meat of the potato, but just the skins.
Moles
The readings did not always encourage the removal of moles, those dark spots which we sometimes think are unsightly. However, they did offer a simple suggestion for their removal if this was so desired: To massage the area-on the mole and around it-with castor oil, twice a day. Continue the treatment until the spot goes away.
Nails
Proper care of nails requires vigilance in diet, eliminations, and circulation. In the diet arena, adequate quantities of calcium were stressed. As mentioned earlier, foods rich in calcium include sunflower seeds, cheese, milk, and green vegetables. A good practice is to have a green salad for lunch, sprinkled with sunflower seeds and gelatin.
Cayce also indicated that the thyroid affects the health of nails. Refer to "Thyroid Therapy" in preceding notes and be sure to include these practices in your health regimen.
Finally, the readings recommended two different massage compounds for nails and cuticles. The first is simply a drop or two of Atomidine rubbed gently on and around the nail. Although this will tend to color the nail at first, it will also strengthen and prevent its breaking. The second compound was a paste of pure apple cider vinegar and table salt applied in the same way. Choose the one which seems to work for you.
Poison Ivy
Anyone who has had poison ivy knows how maddening the persistent itch can be. The readings recommended Atomidine as a remedy taken in the following manner: one to two drops in half a glass of water in the morning for four to five days. Then discontinue.
In addition, prepare a weakened solution of Atomidine-one teaspoonful to half a glass of waterand sponge off the infected area. This is soothing and will help dry up the rash.
As is the admonition for almost all skin disorders, take a good eliminant. This will help flush the system of poisons which, because of disturbances from the rash, will accumulate in the superficial circulation. Eno salts is a recommended remedy. Take one teaspoonful in a glass of water daily for eight to ten days during the itchy siege.
Scars
For cutaneous scars or healed wounds the Cayce readings suggest several different scar massage formulas which have as a common ingredient camphorated oil.
The first step in making this lotion is to add camphor to olive oil in the following manner: Heat four ounces of olive oil, then add one ounce of natural camphor crystals (add it cautiously so as not to spatter and burn yourself).
Scar Massage Formula
Mix the following ingredients to create the classic scar massage formula:
Camphor added to olive oil 2 oz
Lanolin, dissolved ½ tsp
Peanut oil 1 oz
Using your fingertips, gently massage this formula into your scar once or twice daily for five minutes.
Olive Oil And Tincture Of Myrrh Formula
You might like to experiment with alternating the Scar Massage Formula with the compound of olive oil and tincture of myrrh.
Heat 1 tbsp. of olive oil and carefully add 1 tbsp. of myrrh. Make only enough for one application. Adjust the above measurements (always equal amounts) according to your needs, which will be dictated by the size of your Scar.
Enlist Mind Power The following Cayce reading is a particularly beautiful and insightful one. It represents important element from the Cayce philosophy-that healing is most effective if it first occurs on the spiritual level.
"Let the scars be removed from. . . the own mental and spiritual self. Turn to those things of making application of the fruits of the spirit of truth; love, patience, gentleness, kindness, long-suffering, brotherly love, putting away those little tendencies for being 'catty' at times or being selfish or expressing jealousy and such.
"Let that mind be in thee as was in Him, who is the way and the truth and the light, and He will make the light of love so shine through thy countenance that few, if any, will ever see the scars made by self-indulgence in other experiences."
(Edgar Cayce reading 5092-1)
Sunburn
Sunburn results when overexposure to the sun's harsh rays causes a number of changes, including an extreme dilation of the skin's blood vessels. Hence, the redness and burning sensation occur. The readings specifically advised staying out of the sun between 11 a.m. and 2 p.m.
Cayce offered several remedies for sunburn.
Don't Press Your Luck First and foremost, do not stay out in the sun. If you burn, whether you're on vacation or not, do not expose your skin to further damage. This is common sense-but unfortunately not common practice until the burn is so severe that the sun becomes unbearable.
Pure Apple Cider Vinegar After taking a lukewarm bath, rub your body down with plain, pure apple cider vinegar. This natural remedy will help soothe the pain of the burn.
Glyco- ThymolineApply pure Glyco- Thymoline to the burned areas for relief of pain.
Vaseline If rough spots appear as a result of a burn, wash the area with a mild soap and then apply Vaseline to the affected area. Repeat until the condition is improved.
Spirits of Camphor In the event that there is a more acute rash or outbreak, apply spirits of camphor directly to the area with a sterile cotton ball. Wait an hour or two, then take a tepid bath, followed by a rubdown with pure peanut oil.
Warts
Medical science contends that warts are caused by a virus and can be transmitted either to other people or to other parts of the host's body. They occur most frequently on the hands, arms, and legs. Children are particularly susceptible to these unsightly bumps.
While Cayce was not in disagreement with medical science's theory, he did pinpoint other sources for warts.
On the one hand, he indicated that they were the result of eliminations being thrown off from the body through improper channels, the small tumor or wart being the result.
On the other hand, they are more common in young people between the ages of ten and twenty because of the glandular changes happening during puberty. During the time period of these changes, the cellular forces of the body are in transition, and warts can result.
Cayce offered several remedies for warts, ranging from hypnotic suggestion to a paste made of castor oil and baking soda. Of the many Cayce remedies people have tested over the years, these recommendations for warts have been among the most often reported as being successful.
Castor Oil Apply castor oil to the wart twice a day, massaging it in thoroughly, gently, and persistently.
Castor Oil and Baking Soda Prepare a paste of castor oil and baking soda. Apply this to the wart overnight, securing it with a loose bandage or Band-Aid. Do this until the wart disappears.
20% Solution of Hydrochloric Acid Using a small glass rod or broom straw, place a drop of the solution on the bump. Do this daily. As the wart begins to discolor, do not pick at it, for this may result in infection. Rather, let the wart "wear off" with time.
Power of Suggestion The best way to incorporate Cayce's recommendation to use suggestion to treat an unsightly wart is to visualize its disappearance while persistently applying any of the above remedies. Belief that the remedy you choose will work is vital to its success.
Wrinkles And Sagging
To avoid wrinkles, Cayce suggested massage and the use of the Peanut Oil Lotion around the eyes, the chin, and the throat. Application of mud packs was also mentioned as a deterrent because of the tightening effect it has on the skin. For under-eye wrinkles Cayce suggested applying pure castor oil and leaving it on overnight. Also, proper rest and a relaxed, smiling face will work wonders!
Diet Key to Blood Pressure
Diet Key to Blood Pressure
If you're like many Americans, your blood pressure has crept up as you've gotten older. But it doesn't have to. Our lifestyle has an impact on blood pressure; in fact, in parts of the world where people still live as their ancestors did, high blood pressure is rare. Things that contribute to a healthy blood pressure include a diet high in fruits and vegetables.
It's not clear how fruits and veggies exert their effect, though it likely has something to do with vitamin and mineral content. A new study from the National Heart, Lung and Blood Institute sheds light on this, suggesting that higher vitamin C levels are linked to healthy blood pressure. In the Growth and Health Study, 242 girls ages 8-11 were followed for 10 years, and their blood pressure and vitamin C blood levels were measured regularly.
Researchers found that the girls with the highest blood levels of vitamin C had lower systolic and diastolic blood pressures. It wasn't clear if the vitamin was helping to lower blood pressure or there was a marker for some other healthy nutrient. More research is needed.
In the meantime, multiple things will help keep your blood pressure normal as you age, and also protect your heart. Here are some lifestyle tips:
* Eat lots of fruits and veggies every day, especially those high in potassium and vitamin C, such as citrus; dark green, leafy veggies; and melons.
* Keep up that fiber intake. Aim for at least 50 grams per day. Some studies suggest that fiber such as psyllium and wheat bran can help lower blood pressure. It's estimated that prehistoric folks got about 100 grams of fiber per day in their diet; the average American now gets about 10.
* Eat calcium-rich food every day. Calcium also seems to help regulate blood pressure. Or take a calcium supplement twice daily with food.
* Take a vitamin D supplement daily. Population studies suggest that people with low vitamin D blood levels are at higher risk of developing hypertension as well as obesity and diabetes.
* Fish oil may help to reduce blood pressure, so try to eat high-fat fish at least twice per week or take a fish oil supplement daily.
* Consider taking garlic, coenzyme Q-10 and dark chocolate. These all help to relax blood vessels and may help to lower blood pressure as well.
* Watch that sodium! If you have high blood pressure, keep your dietary sodium intake under 1,500 mg/day; otherwise, try to stay under 2,000 mg/day.
* Exercise every day and maintain your weight, two of the most powerful things you can do for your blood pressure.
If you are already taking blood pressure medications and you decide to try some of the above, be sure to talk to your doctor - you may need an adjustment in your meds. By leading a healthy lifestyle, you're bound to need less medication, which is good news for the health of your body and your wallet!
It's not clear how fruits and veggies exert their effect, though it likely has something to do with vitamin and mineral content. A new study from the National Heart, Lung and Blood Institute sheds light on this, suggesting that higher vitamin C levels are linked to healthy blood pressure. In the Growth and Health Study, 242 girls ages 8-11 were followed for 10 years, and their blood pressure and vitamin C blood levels were measured regularly.
Researchers found that the girls with the highest blood levels of vitamin C had lower systolic and diastolic blood pressures. It wasn't clear if the vitamin was helping to lower blood pressure or there was a marker for some other healthy nutrient. More research is needed.
In the meantime, multiple things will help keep your blood pressure normal as you age, and also protect your heart. Here are some lifestyle tips:
* Eat lots of fruits and veggies every day, especially those high in potassium and vitamin C, such as citrus; dark green, leafy veggies; and melons.
* Keep up that fiber intake. Aim for at least 50 grams per day. Some studies suggest that fiber such as psyllium and wheat bran can help lower blood pressure. It's estimated that prehistoric folks got about 100 grams of fiber per day in their diet; the average American now gets about 10.
* Eat calcium-rich food every day. Calcium also seems to help regulate blood pressure. Or take a calcium supplement twice daily with food.
* Take a vitamin D supplement daily. Population studies suggest that people with low vitamin D blood levels are at higher risk of developing hypertension as well as obesity and diabetes.
* Fish oil may help to reduce blood pressure, so try to eat high-fat fish at least twice per week or take a fish oil supplement daily.
* Consider taking garlic, coenzyme Q-10 and dark chocolate. These all help to relax blood vessels and may help to lower blood pressure as well.
* Watch that sodium! If you have high blood pressure, keep your dietary sodium intake under 1,500 mg/day; otherwise, try to stay under 2,000 mg/day.
* Exercise every day and maintain your weight, two of the most powerful things you can do for your blood pressure.
If you are already taking blood pressure medications and you decide to try some of the above, be sure to talk to your doctor - you may need an adjustment in your meds. By leading a healthy lifestyle, you're bound to need less medication, which is good news for the health of your body and your wallet!
The Biggest Part: the Cerebrum
The biggest part of the brain is the cerebrum. The cerebrum makes up 85% of the brain's weight, and it's easy to see why. The cerebrum is the thinking part of the brain and it controls your voluntary muscles — the ones that move when you want them to. So you can't dance — or kick a soccer ball — without your cerebrum.
When you're thinking hard, you're using your cerebrum. You need it to solve math problems, figure out a video game, and draw a picture. Your memory lives in the cerebrum — both short-term memory (what you ate for dinner last night) and long-term memory (the name of that roller-coaster you rode on two summers ago). The cerebrum also helps you reason, like when you figure out that you'd better do your homework now because your mom is taking you to a movie later.
The cerebrum has two halves, with one on either side of the head. Some scientists think that the right half helps you think about abstract things like music, colors, and shapes. The left half is said to be more analytical, helping you with math, logic, and speech. Scientists do know for sure that the right half of the cerebrum controls the left side of your body, and the left half controls the right side.
High Blood Pressure Isn't Well Controlled in Older Women
Data from the Women's Health Initiative offers a glimpse of hypertension treatment in older women. Based on information from nearly 99,000 women aged 50 to 79, researchers found:
37.8% had high blood pressure (defined as 140/90 mmHg or being on medication for high blood pressure).
While 64.3% of those were receiving medication, blood pressure was controlled in only 36.1%.
More women on hormone replacement therapy were hypertensive than those not taking hormones.
44.3% of the hypertensive women used diuretics either alone or in combination with other classes of drugs.
Women taking diuretics alone had better blood pressure control than those taking any of the other drugs by themselves. The researchers, writing in the journal Hypertension, concluded that hypertension in older women is not being treated aggressively enough, especially not in those most at risk for stroke and heart disease because of their age.
High blood pressure and bone weakening
There is a lot of evidence from both human and animal studies to show that high blood pressure leads to loss of calcium from the body, mainly as a result of increased amounts of calcium in the urine. Most of our calcium stores are in our bones, which leads to the question whether high blood pressure might contribute to the development of osteoporosis, a common cause of weak bones and fractures in older people, particularly women. A survey of 3,676 elderly white women living in four parts of the USA, whose average age was 73, had their blood pressures measured and also a bone density test, which was measured a second time after another three and a half years. Comparison of the bone densities over this period enabled the estimation of the rate of bone loss. The results showed that women with the highest blood pressures had nearly double the rate of bone loss in comparison with women with low blood pressure. Doctor’s comments Osteoporosis is a major health problem for older people and accounts for more than a million bone fractures a year in the US. It affects women more than men, and whites more than blacks (which is why this study did not include black women). The reason for the link with high blood pressure which this study shows is presumed to be the increased loss of calcium in the urine, which is a direct consequence of high blood pressure. A high salt diet also leads to more calcium loss. For people who have high blood pressure the good news is that thiazide diuretics (the sort normally used to treat high blood pressure in older people) actually reduce the calcium loss, and there is some evidence that they may help to prevent osteoporosis.
What is Blood?
| | Blood is thicker than water and has a little bit salty taste. In an adults body there is 10.6 pints of blood circulating around. In their blood there is billions of living blood cells floating in a liquid called plasma. If you took a small sample of this blood and poured it into a test tube and then put it in a machine called a centrifuge, you would be able to see the layers of this blood. This machine spins the blood around so fast that it separates the red blood cells, from the white blood cells, from the platelets. The red blood cells sink to the bottom because they are the heavier, more solid parts, but the plasma remains at the top because it is lighter. The plasma is 95% water and the other 5% is made up of dissolved substances including salts. |
Itchy Scalp – Pictures, Causes and Treatment
When hair (especially oily hair) is not washed frequently enough, skin cells build up on the scalp and cause itching and dandruff. Prevention is by washing hair at least once a week.
2. Dry Scalp Skin
Dry scalp skin lacking the protective oil layer, is vulnerable to infections, and easily gets irritated. From the top of the head, or hairline, skin cells in the form of white dust (dry dandruff) may shed. Common causes of dry flaky scalp are:
* Frequent hair washing with hot water and aggressive shampoos
* Holding hair dryer close to the head
* Cold windy weather in combination with dry air from indoor heating
Prevention is by using “shampoos for dry hair”.
2. Dry Scalp Skin
Dry scalp skin lacking the protective oil layer, is vulnerable to infections, and easily gets irritated. From the top of the head, or hairline, skin cells in the form of white dust (dry dandruff) may shed. Common causes of dry flaky scalp are:
* Frequent hair washing with hot water and aggressive shampoos
* Holding hair dryer close to the head
* Cold windy weather in combination with dry air from indoor heating
Prevention is by using “shampoos for dry hair”.
Nail Problems and Possible Causes
Healthy nails are smooth, evenly colored and strong, with a pale pink or flesh-colored nail bed. A number of general body disorders affect their appearance. Your nails can therefore be an indicator of your underlying state of health. There is much you can do at home through diet and with little bit external care.
Nail composition
Nails are made of Keratin, the protein that is also the main constitute of our skin and hair. A fingernail takes about six months to grow from base to tip while a toenail takes about one year. The nails and surrounding skin can be infected by bacteria and such fungi as tinea and candida. This condition can make the nails soft, discolored, thickened and misshapen. Paronychia is a bacterial or fungal infection of the fold of skin at the side of the nail.
Special Nail Problems
Brittle Nails
Brittle nails may be due to the sun damage. Sun rays are also very harmful for the nails.
Read more on causes and treatment of Brittle nails.
Blue Nails
Bluish nails may results from severe asthma, heart disease, emphysema or bronchitis. Dry, brittle nails that frequently crack or split have been linked to thyroid disease. Cracking or splitting combined with a yellowish hue is more likely due to a fungal infection.
Rippled nails
If the nail surface is rippled or pitted, this may be an early sign of psoriasis or inflammatory arthritis. Psoriasis is a skin condition that starts in the nails 10% of the time.
Artificial Nails
Although artificial nails can make your hands look more attractive, but they can seriously damage your own nails. One problem is the glue, which can cause an allergic reaction. Another problem is the stick-on variety which can cause an allergic reaction.
Yellow Nails
Yellowing and excessive hardening of the nails may be a sign of bronchiectasis or the lymph edema. Discoloration of the nails may be due to smoking or regular use of the nail polish. This disease faint the color of the nails.
Peeling Nails
Some nail colors contains Acetone which can dry out your nails, so, avoid such nail polishes. Always file nails lightly and keep the layers even. Because uneven nails have a tendency to peel easily.
Dull Nails
After a day or two, varnish nails tend to look a bit dull.Hoof lacquer, the secret weapon of manicurists, keeps nails looking like new.
Several Nutritional Deficiencies
Few nutritional deficiencies may also be reflected in the nails particularly faingernails:
* Iron deficiency;It may cause the nails to appear pale and become thin, brittle and easily cracked or broken.
* Zinc deficiency;This type of deficiency leads to the white spots and brittleness of nails.
* Protein deficiency;It makes the nail beds appear white.
* Lack of linoleic acid;It is an essential fatty acid and its deficiency may cause the nails to split and flake.
Diet and Exercise are Keys to Healthy Living
But you know all this. So our aim is to give you the shortcuts, the little-known tricks and proven methods to help prevent boredom and hopelessness in your quest for good health. Our high tech world has advanced in the fitness field also. In fact, so fast that we want to get the information out to you yesterday. That's what the Health and Fitness Tips Site is all about…the latest up-to-the-minute-in-the-zone information for your health and fitness.
Tips for a Healthy Diet and Better Nutrition
Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible – all which can be achieved by learning some nutrition basics and incorporating them in a way that works for you.
Choose the types of foods that improve your health and avoid the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Expand your range of healthy choices to include a wide variety of delicious foods. Learn to use guidelines and tips for creating and maintaining a satisfying, healthy diet.
Choose the types of foods that improve your health and avoid the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Expand your range of healthy choices to include a wide variety of delicious foods. Learn to use guidelines and tips for creating and maintaining a satisfying, healthy diet.
The Formula for Fat Loss
This belly-busting plan from The Men's Health Big Book of Exercises is the last fat-loss workout you will ever need. Created by Craig Rasmussen, C.S.C.S., it employs the cutting-edge workout formula used at Results Fitness in Santa Clarita, California, one of America's top 10 gyms. Here, Rasmussen fills in the exercises for you. But in the book, you'll learn how to choose the moves yourself from a menu of more than 600 exercises. So any time you want a new routine, all you have to do is plug and play -- and watch your gut melt away.
Directions
Alternate between workout A and workout B, with a day of rest after each session. For exercise 1 in each workout, do 2 to 3 sets of 10 reps, resting 60 seconds after each set. Then perform exercises 2a and 2b as a pair. That is, do 12 reps of exercise 2a, rest 60 seconds, and do 12 reps of exercise 2b. Rest for 60 seconds again, and repeat until you've completed 3 sets of both exercises. Follow the same procedure with exercises 3a and 3b, alternating back and forth with the same sets, reps, and rest.
1 Barbell rollout
Load a barbell with 10-pound plates and affix collars. Kneel on the floor and grab the bar with an overhand, shoulder-width grip. Position your shoulders directly over the barbell and keep your lower back naturally arched [A]. Slowly roll the bar forward, extending your body as far as you can without letting your hips sag [B]. Pause for 2 seconds, and reverse the move to return to the starting position. Keep your arms straight from start to finish.
Directions
Alternate between workout A and workout B, with a day of rest after each session. For exercise 1 in each workout, do 2 to 3 sets of 10 reps, resting 60 seconds after each set. Then perform exercises 2a and 2b as a pair. That is, do 12 reps of exercise 2a, rest 60 seconds, and do 12 reps of exercise 2b. Rest for 60 seconds again, and repeat until you've completed 3 sets of both exercises. Follow the same procedure with exercises 3a and 3b, alternating back and forth with the same sets, reps, and rest.
1 Barbell rollout
Load a barbell with 10-pound plates and affix collars. Kneel on the floor and grab the bar with an overhand, shoulder-width grip. Position your shoulders directly over the barbell and keep your lower back naturally arched [A]. Slowly roll the bar forward, extending your body as far as you can without letting your hips sag [B]. Pause for 2 seconds, and reverse the move to return to the starting position. Keep your arms straight from start to finish.
2a Crossover dumbbell stepupGrab a pair of dumbbells and stand with a bench to your left. Place your right foot on the bench [A]. Press your right foot into the bench and push your body up until your right leg is straight but your left foot is still off the bench [B]. Then lower yourself to the starting position. Do all your reps on your right leg, and then turn around and repeat with your left leg. Push your heel into the bench as you push your body up.
How to Eat Fast Food on Diet
Pairing a healthy diet with the delicious treats of fast food might seem impossible. However nutritionists found the remedy to include them into a balanced and well-defined diet. Those who are fond of hamburgers and French fry might be thrilled to adopt a healthy lifestyle and cut back on calories at the same time. Shepherding the old eating habits as well as losing some extra-pounds can be best done through following some well-defined patterns. Learn how to eat fast food on diet in a few steps.
Fast food seems totally incompatible with an appropriate nutritional plan. However apparently there are no barriers that could prevent anyone from joining the party of healthy lifestyle followers. The secret to include these critical dishes on our menu is undoubtedly calorie counting. Therefore take a closer look at some of the basic restrictions when organizing your meals. Consider the consumption of the least damaging fast foods to keep the proper balance of your nutrient intake. In most of the cases these dishes prove to be the quickest and most efficient 'stuffing' meals. However in order to resist the temptation of the colorful advertisements as well as versatile serving skim through the following principles that would help you learn how to eat fast food on diet.
Skip Burgers:One of the most appealing elements of fast food is without question the hamburger. Moreover some would also savor the 'delice' of cheeseburgers. A healthy diet will more than probably convince those who are crazy about these meals to reduce their intake to minimum. However in this case there's no need to cut back on the intake if you are willing to make some crucial changes.
These would include that: you eliminate the cheese as well as the sauce from it. More, it is essential to add some tomato and lettuce to it. Chicken should be your best friend when it comes of burgers. Make it grilled so that it will lose all the fat excess.
Also it is highly recommended to decrease the mayonnaise as well as other sauce intake and swap it for a drop of ketchup and also preferably green leafy vegetables. These substitutions will prove to be the best idea to include fast food items in your daily or weekly menu with great confidence.
Choose the Restaurant: Some of the fast food restaurants can furnish their clients also with a great variety of healthy foods. These would assist you in your project of cutting back on calories. Therefore make sure you check the ingredients with great care.
The ideal salads should contain raw vegetables lacking any topping or sauce and additionally you can have some croutons, nuts and also bacon.
Make sure you organize your meals according to the basic principles of healthy ingredients. These should be compatible with the diet you choose whether it is vegetable or fruit-based and also if it relies on carbohydrates or calorie counting. It is also advisable to consider the proper portions.
Research: Before you would raid the fast food restaurants, thanks to the permission of nutritionists to eat fast food it is recommended to do some research. Various menus in specialized restaurants might pile up the calories you are allowed to consume in the course of a whole day. Instead of wasting your time and energy with unhealthy food try to look through a carefully constructed nutritional value plan that will offer more details about regular fast food dishes.
Healthy Side-Dish: Though french fry is the quintessential appetizer for the whole fast food menu it is one of the most dangerous meals that can sabotage your diet. Instead of taking too many risks make sure you substitute it with the following desserts and ingredients: apple, slices of pear, walnut salad, sorbets, baked potato and also sweet potatoes.
These are all the best alternatives to fight your food craving and provide your organism with the proper nutrients. Those who are just simply unable to fight the temptation can still opt for the initial menu still in a moderate amount. Choose the proper ingredients that would temper your starvation crises as well as would grant your body with the necessary vitamins and supplements. Handle French fry with care since the fact that it's super-delicious is not a real excuse when engaging into a weight loss project. Read through the whole offer of the restaurant instead of freezing at the calorie-bombs.
The revolutionary solutions to eliminate the accumulated toxins from the organism are the best detox teas. These will be able to restore the balance in our body. Those who are fond of alternative medicine will be thrilled to experiment with these healing and refreshing natural remedies. Herbal teas of all types are considered green methods to detox our body. Learn more about their miraculous effect.
Due to the effect of various chemicals and an inappropriate nutrition people might pile up a multitude of harmful toxins. These free agents can decrease our energy and slow down the metabolism. However nutritionists experimented with the natural effect of various teas. Embedding them into our daily diet is a must in order to prevent the formation of severe illnesses. Moreover the toxins and the deficiency of vitamins will also manifest in the quality of our hair, nails and even skin. Acne, blemishes as well as the deterioration of the strands might be indirect results of a similar condition. People who are conscious of the danger of harmful elements in our blood and body in general should think of adopting a ritual that implies the consumption of the best detox teas that are available on the market. For a dazzling result test the main health assets of the following healthy drinks:
Chamomile: It was claimed by specialists that chamomile teas has infinite benefits yet to be discovered. However what is an already demonstrated advantage is that it has the ability to flush out and neutralize the free agents in the organism. Those who struggle with flu and even menstrual pain would be highly recommended to consume at least one cup of chamomile tea per day.
Used often in both skin care and other beauty domains it can restore the spotless condition of our hair, complexion and body in general. Those who were convinced of these benefits can try out the effect of chamomile both internally and also externally in the form of hair treatments as well as body lotion.
Green Tea: It's not a novelty that the Eastern cultures praise the endless benefits of green tea. Indeed due to its delicious taste as well as anti-oxidant quality it is used in both beauty and health care.
Contrary to black tea it is not oxidized which would enhance the reduction of chances to the formation of cancer and other diseases that can ruin our spotless physical and mental condition. Consumed rather without sweeteners and other additional ingredients, only in its pure form it can detox the livers. All you have to do is prepare 4 cups of green tea and pour it into a bottle. Drink the liquid amount in 30 minutes to have a detox flush effect. This will do miracles with your organism.
Ginger Tea: In the last decades ginger tea acquired a prominent reputation among herbal teas. Undoubtedly its main asset lies in the anti-oxidant effect, which can boost the functioning of the digestive system. This will increase the metabolism as well as would efficiently spare our body from the accumulated debris. Moreover ginger has a soothing effect on those who struggle with cramps and other health problems. Preferably use dried herbs and pour the hot water over it. Leave it this way for a few minutes in order to let the herbs emanate the aroma and nutritive elements. Drink at least 2 cups of this magical tea on a daily basis.
Used often in both skin care and other beauty domains it can restore the spotless condition of our hair, complexion and body in general. Those who were convinced of these benefits can try out the effect of chamomile both internally and also externally in the form of hair treatments as well as body lotion.
Green Tea: It's not a novelty that the Eastern cultures praise the endless benefits of green tea. Indeed due to its delicious taste as well as anti-oxidant quality it is used in both beauty and health care.
Contrary to black tea it is not oxidized which would enhance the reduction of chances to the formation of cancer and other diseases that can ruin our spotless physical and mental condition. Consumed rather without sweeteners and other additional ingredients, only in its pure form it can detox the livers. All you have to do is prepare 4 cups of green tea and pour it into a bottle. Drink the liquid amount in 30 minutes to have a detox flush effect. This will do miracles with your organism.
Ginger Tea: In the last decades ginger tea acquired a prominent reputation among herbal teas. Undoubtedly its main asset lies in the anti-oxidant effect, which can boost the functioning of the digestive system. This will increase the metabolism as well as would efficiently spare our body from the accumulated debris. Moreover ginger has a soothing effect on those who struggle with cramps and other health problems. Preferably use dried herbs and pour the hot water over it. Leave it this way for a few minutes in order to let the herbs emanate the aroma and nutritive elements. Drink at least 2 cups of this magical tea on a daily basis.
Foods That Burn Fat
Q: What are the best thermogenic fat burning foods for burning body fat?
A: That depends on your definition of a "fat burning food." When you say "thermogenic," many people instantly think of supplements or exotic herbs, hot spices or foods like cayenne, chili pepper, mustard, cider vinegar, guarana, green tea, etc., which (supposedly) "magically" ramp up your metabolism and burn off body fat.
There might actually be some science behind a few of those things. For example, a slight thermogenic effect from capsaicin in hot pepper and a slight boost in 24-hour metabolic rate from the EGCG in green tea. However, focusing on tiny details (especially before you’ve mastered the nutrition fundamentals) is putting the cart before the horse.
That's like getting excited by the theory that drinking enough ice cold water is going to get you ripped because the body has to "warm it up" (which expends energy). Believe it or not, the research on cold water thermogenesis shows that it actually exists! BUT... water-induced thermogenesis only amounts to an extra ONE-TENTH of a pound a week in weight loss!
Such is the case with most so-called "thermogenic foods" and spices. The effect is real, but tinyChoose healthy fats, limit saturated fat, and avoid trans fat.
Super Fruits and Vegetables Guide
(HealthCastle.com) We used to say 5 a day. Since last year, the Centres for Disease Control has said at least 7 a day! You know you are supposed to eat more fruits and vegetables. But which kinds? Fruits and Vegetables are all-stars. Not only are they low in calories and high in fiber, they contains unique phytochemicals, or antioxidants, that boost your health. It's important to eat a wide variety of colorful fruits and vegetables every day to reap the health benefits. That's because each color contains different sets of phytochemicals that provide different health benefits. Super Fruits and Vegetables to Add to Your Diet
Super Red: Pink grapefruit, red bell peppers, tomatoes, and watermelon
Lycopene shows promise in fighting lung and prostate cancers. Lycopene is actually more available after cooking or processing so don't ignore canned tomato paste!
Super Purple: Concord grapes, blueberries and prunes
The anthocyanins that give these fruits their distinctive colors may help ward off heart disease by preventing clot formation. They may also help lower risk of cancer.
Super Green: Spinach, broccoli, Brussels sprouts, collard greens and bok choy
Lutein appears to reduce the risk of heart disease and stroke as well as guard against age-related macular degeneration. Dark green leafy vegetables are usually high in folate, a B vitamin that shows promising results in preventing heart diseases. In addition, Sulforaphane, a photochemical present in cruciferous vegetables, was found to detoxify cancer-causing chemicals before they do damage the body.
Super Orange: Carrots, mangos, pumpkin and oranges
The beta carotenes in these orange super fruits and vegetables may prevent cancer, particularly of the lung, esophagus and stomach. They may also reduce risk of heart disease and improve immune function.
Super White: Cauliflower, mushrooms, banana and onions
These contain anthoxanthins and allicin, which can help lower blood pressure and protect against
Super Red: Pink grapefruit, red bell peppers, tomatoes, and watermelon
Lycopene shows promise in fighting lung and prostate cancers. Lycopene is actually more available after cooking or processing so don't ignore canned tomato paste!
Super Purple: Concord grapes, blueberries and prunes
The anthocyanins that give these fruits their distinctive colors may help ward off heart disease by preventing clot formation. They may also help lower risk of cancer.
Super Green: Spinach, broccoli, Brussels sprouts, collard greens and bok choy
Lutein appears to reduce the risk of heart disease and stroke as well as guard against age-related macular degeneration. Dark green leafy vegetables are usually high in folate, a B vitamin that shows promising results in preventing heart diseases. In addition, Sulforaphane, a photochemical present in cruciferous vegetables, was found to detoxify cancer-causing chemicals before they do damage the body.
Super Orange: Carrots, mangos, pumpkin and oranges
The beta carotenes in these orange super fruits and vegetables may prevent cancer, particularly of the lung, esophagus and stomach. They may also reduce risk of heart disease and improve immune function.
Super White: Cauliflower, mushrooms, banana and onions
These contain anthoxanthins and allicin, which can help lower blood pressure and protect against
The Flat Ab Diet Weight Loss Nutrition Tips
Just can't get rid of your flabby belly, even though you do sit-ups and crunches until you're ready to drop? Assuming that you are already physically active and have a sensible diet with lots of fruits and vegetables and low in fat and your belly is still a bit bigger than you wish, read on. If you want to go from fat to fab abs, new research shows that what you eat is just as important as how - or even how much - you work out.
Ab Diet Tip 1. Eat more fiber. Not eating enough fiber may be a major reason women are getting fatter and flabbier. To ditch the fat and show off firm, beautiful abs, you need to eat at least 25 grams of fiber daily, says leading fiber researcher David J.A. Jenkins, M.D., Ph.D., D.Sc., Professor of Nutrition at the University of Toronto, and a member of the National Academy of Sciences (NAS) Food and Nutrition Board. Fiber, which is the indigestible part of fruits, vegetables and whole-grain foods, helps you achieve flat abs. How to add fiber to your diet comfortably? One cautionary note: It's important to add fiber slowly but consistently to prevent gas. "Make higher-fiber choices throughout the day; don't have all your fiber in one bunch," Jenkins says. "This is particularly important with viscous fiber - a type of soluble fiber found in beans, oats and barley that also has the benefit of lowering blood cholesterol," he says. For best results, increase your fiber intake slowly over the course of one month and drink plenty of water to keep food moving through your system as quickly as possible. Ab Diet Tip 2. Opt for a sensible amount of high-quality carbs. For flatter abs, make carbs 45–- 65 percent (202 - 292) grams based on an 1,800-calorie diet) of your total daily calories. Balance is the key here, so don't go below 45 percent (202 grams), or above 65 percent (292 grams), which can lead to water retention, bloating and temporary weight gain that shows up in your middle. When you eat carbs, they break down into glucose, which is stored as glycogen in the muscles and liver. When glycogen is stored, it carries with it three times its own weight as water, compared to no water at all for protein and fat, according to Peter Garlick, Ph.D., a professor at Stony Brook University in New York. If you eat an extremely high-carb diet, you may store excess water, experience bloating and gain temporary water weight. (This is why people who go on no- or very low-carb diets can initially lose weight so quickly. They're really just losing water.) Focus on balanced eating. For best results, eat at least three to five 4-ounce servings of veggies (15 - 25 grams of carbs); two to four 4-ounce servings of fruit (30–60 grams of carbs) and about 1 cup (8 ounces cooked or 2 ounces dry, or 2 slices of bread) of whole grains per meal (90 grams per day). Ab Diet Tip 3. Drink up! Many women believe that drinking too much water will give them puffy abs, but just the opposite is true. "Even though we associate water with being bloated, drinking more water can help to flush sodium out of the body, and that reduces the bloat," said Jeff Hampl, Ph.D., R.D., nutrition researcher and assistant professor at Arizona State University. Drink at least eight 8-ounce glasses of water per day. Beverages with little or no calories, caffeine or sodium, including herbal tea, are best. Avoid regular soft drinks and soups with lots of sodium. If you are eating plenty of water-rich foods such as fruits, vegetables and low-sodium soups, you can get half of your water requirements from foods, according to a 1998 NAS Food and Nutrition Board report. Avoid carbonated drinks. Fizzy drinks, including soda pop and spritzers, increase bloating because the carbon dioxide trapped in the bubbles creates gas, which slows down stomach emptying. Ab Diet Tip 4. Watch the sodium. Sodium may have a bad rep, but it's essential for regulating body fluids and blood pressure as well as for nerve transmission, muscle function and absorption of important nutrients. But even a small amount of excess sodium causes bloating. The American Heart Association recommends you consume no more than 2,400 milligrams of sodium daily — roughly 1 teaspoon of table salt. That's enough sodium to replenish your supply even if you work up a major sweat. Choose fresh, natural foods over fast, commercial or packaged foods. Instead of ordering french fries (265 milligrams of sodium), have a baked potato (8 milligrams). Instead of a pickle (1,730 milligrams!), enjoy a fresh cucumber (6 milligrams). And beware of cured meats: Three ounces of ham packs in 1,009 milligrams of sodium, compared to just 48 milligrams for the same amount of roast pork. Soups are also notoriously high in sodium; some canned varieties contain more than 1,100 milligrams per cup. Read labels carefully and stick with low-sodium brands like Healthy Choice. Ab Diet Tip 5. Eat light at night. It never fails: You have a heavier-than-normal evening meal or snack, and when you weigh yourself the next morning, you're up by several pounds. But as depressing as it may seem at the moment, such a quick gain is always water weight; you simply cannot gain that much fat overnight. In a study conducted by Callaway, people who skipped breakfast or lunch and ate their largest meal later in the day had lower metabolisms. So by eating light at night you'll receive a double benefit: You'll wake up with a flatter tummy, and you'll also have a better appetite for a fiber-rich breakfast, which sets you up for a day of healthful eating. Some tips to get you started: Eat five times a day. Your body needs food every three to four hours, so instead of eating three large meals, try to schedule five smaller, more frequent meals throughout the day (breakfast-snack-lunch-snack-dinner). By staying full and energized, you'll avoid hunger pangs, maintain an even energy flow, make better, healthier food choices (no binging or craving) and enjoy the most efficient burning of calories. Ab Diet Tip 6. Reduce stress. Research shows that stress triggers the hormone cortisol to turn up your appetite and deposit fat around the organs in your abdomen. Pamela Peeke, M.D., M.P.H., author of Fight Fat After Forty (Penguin, 2000) calls this "toxic weight," because it's associated with heart disease, diabetes and cancer.
Ab Diet Tip 1. Eat more fiber. Not eating enough fiber may be a major reason women are getting fatter and flabbier. To ditch the fat and show off firm, beautiful abs, you need to eat at least 25 grams of fiber daily, says leading fiber researcher David J.A. Jenkins, M.D., Ph.D., D.Sc., Professor of Nutrition at the University of Toronto, and a member of the National Academy of Sciences (NAS) Food and Nutrition Board. Fiber, which is the indigestible part of fruits, vegetables and whole-grain foods, helps you achieve flat abs. How to add fiber to your diet comfortably? One cautionary note: It's important to add fiber slowly but consistently to prevent gas. "Make higher-fiber choices throughout the day; don't have all your fiber in one bunch," Jenkins says. "This is particularly important with viscous fiber - a type of soluble fiber found in beans, oats and barley that also has the benefit of lowering blood cholesterol," he says. For best results, increase your fiber intake slowly over the course of one month and drink plenty of water to keep food moving through your system as quickly as possible. Ab Diet Tip 2. Opt for a sensible amount of high-quality carbs. For flatter abs, make carbs 45–- 65 percent (202 - 292) grams based on an 1,800-calorie diet) of your total daily calories. Balance is the key here, so don't go below 45 percent (202 grams), or above 65 percent (292 grams), which can lead to water retention, bloating and temporary weight gain that shows up in your middle. When you eat carbs, they break down into glucose, which is stored as glycogen in the muscles and liver. When glycogen is stored, it carries with it three times its own weight as water, compared to no water at all for protein and fat, according to Peter Garlick, Ph.D., a professor at Stony Brook University in New York. If you eat an extremely high-carb diet, you may store excess water, experience bloating and gain temporary water weight. (This is why people who go on no- or very low-carb diets can initially lose weight so quickly. They're really just losing water.) Focus on balanced eating. For best results, eat at least three to five 4-ounce servings of veggies (15 - 25 grams of carbs); two to four 4-ounce servings of fruit (30–60 grams of carbs) and about 1 cup (8 ounces cooked or 2 ounces dry, or 2 slices of bread) of whole grains per meal (90 grams per day). Ab Diet Tip 3. Drink up! Many women believe that drinking too much water will give them puffy abs, but just the opposite is true. "Even though we associate water with being bloated, drinking more water can help to flush sodium out of the body, and that reduces the bloat," said Jeff Hampl, Ph.D., R.D., nutrition researcher and assistant professor at Arizona State University. Drink at least eight 8-ounce glasses of water per day. Beverages with little or no calories, caffeine or sodium, including herbal tea, are best. Avoid regular soft drinks and soups with lots of sodium. If you are eating plenty of water-rich foods such as fruits, vegetables and low-sodium soups, you can get half of your water requirements from foods, according to a 1998 NAS Food and Nutrition Board report. Avoid carbonated drinks. Fizzy drinks, including soda pop and spritzers, increase bloating because the carbon dioxide trapped in the bubbles creates gas, which slows down stomach emptying. Ab Diet Tip 4. Watch the sodium. Sodium may have a bad rep, but it's essential for regulating body fluids and blood pressure as well as for nerve transmission, muscle function and absorption of important nutrients. But even a small amount of excess sodium causes bloating. The American Heart Association recommends you consume no more than 2,400 milligrams of sodium daily — roughly 1 teaspoon of table salt. That's enough sodium to replenish your supply even if you work up a major sweat. Choose fresh, natural foods over fast, commercial or packaged foods. Instead of ordering french fries (265 milligrams of sodium), have a baked potato (8 milligrams). Instead of a pickle (1,730 milligrams!), enjoy a fresh cucumber (6 milligrams). And beware of cured meats: Three ounces of ham packs in 1,009 milligrams of sodium, compared to just 48 milligrams for the same amount of roast pork. Soups are also notoriously high in sodium; some canned varieties contain more than 1,100 milligrams per cup. Read labels carefully and stick with low-sodium brands like Healthy Choice. Ab Diet Tip 5. Eat light at night. It never fails: You have a heavier-than-normal evening meal or snack, and when you weigh yourself the next morning, you're up by several pounds. But as depressing as it may seem at the moment, such a quick gain is always water weight; you simply cannot gain that much fat overnight. In a study conducted by Callaway, people who skipped breakfast or lunch and ate their largest meal later in the day had lower metabolisms. So by eating light at night you'll receive a double benefit: You'll wake up with a flatter tummy, and you'll also have a better appetite for a fiber-rich breakfast, which sets you up for a day of healthful eating. Some tips to get you started: Eat five times a day. Your body needs food every three to four hours, so instead of eating three large meals, try to schedule five smaller, more frequent meals throughout the day (breakfast-snack-lunch-snack-dinner). By staying full and energized, you'll avoid hunger pangs, maintain an even energy flow, make better, healthier food choices (no binging or craving) and enjoy the most efficient burning of calories. Ab Diet Tip 6. Reduce stress. Research shows that stress triggers the hormone cortisol to turn up your appetite and deposit fat around the organs in your abdomen. Pamela Peeke, M.D., M.P.H., author of Fight Fat After Forty (Penguin, 2000) calls this "toxic weight," because it's associated with heart disease, diabetes and cancer.
Good Fats and Bad Fats
The fact is: we all need fats. Fats helps nutrient absorption, nerve transmission, maintaining cell membrane integrity etc. However, when consumed in excess amount, fats contribute to weight gain, heart disease and certain types of cancer. Fats are not created equal. Some fats promote our health positively while other increase our risks of heart disease. The key is to replace bad fats with good fats in our diet.
Monounsaturated Fats
Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). Nuts including peanuts, walnuts, almonds and pistachios, avocado, canola and olive oil are high in MUFAs. MUFAs have also been found to help in weight loss, particularly body fat.
Polyunsaturated Fats
Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group.
The Bad Fats
Saturated Fats
Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil.
Trans Fats
Trans fats are invented as scientists began to "hydrogenate" liquid oils so that they can withstand better in food production process and provide a better shelf life. As a result of hydrogenation, trans fatty acids are formed. Trans fatty acids are found in many commercially packaged foods, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and hard stick margarine.
Subscribe to:
Posts (Atom)