Category Archives for Weight loss

An Anatomy of Spirulina: Nature’s Perfect Food

September 13, 2015

Many of the best foods have been perfectly crafted by Mother Nature herself. They hold a variety of hidden health benefits and offer vitamins and minerals that are good for the body and for overall wellbeing.

Spirulina is one such food that has been perfectly crafted by nature to offer necessary nutrients to the body. This food is cultivated across the globe and is also widely used as a dietary supplement that comes in various forms such as tablets, powders, and even flake form. To glean a full understanding of this superfood and all it offers, keep reading.

What is Spirulina?

Spirulina is a cyanobacterium that, for the most part, can be safely consumed by both humans and animals. In fact, it has been used and eaten by various cultures throughout history and was a favorite staple of the Aztec and Mayan peoples for centuries.

Spirulina comes into two main species and can be eaten as both a whole food or a dietary supplement. Commonly, it is used as a feeding supplement for aquarium, aquaculture, and poultry industries due to its high nutritional value.

It is also commonly referred to as blue-green algae and describes a very wide and diverse community of plant-like creatures that can be found in salt water and in some large bodies of fresh water such as lakes and large ponds. Most commonly, however, spirulina is found in tropical and subtropical waters that sport a high salt content. Due to the influx of the blue-green algae, they give the water a dark, greenish appearance. However, many factors can affect the types of spirulina found in these waters.

Spirulina products can also be grown under certain controlled conditions when used as a supplement or dietary aid. When grown in its natural setting, however, there is a high risk of this blue-green algae being contaminated with different types of bacteria, poisons, and even some metals. Before consuming spirulina, it is best to be sure, that it has been tested and found free of the listed contaminants.

Nutritional Value of Spirulina

Dried spirulina is an excellent source of protein. It contains up to 60% of complete protein and contains all of the essential amino acids, though with lesser amounts than those found in eggs, milk, and meat. However, the protein content in spirulina far surpasses that of typical plant proteins, such as those found in legumes.

Spirulina is also a notable source of B vitamins, calcium, iron, manganese, phosphorous, zinc chromium, potassium, and vitamins A, E, and C, among many other nutrients and minerals. Due to its high nutritional value, spirulina has been used to treat a number of bodily issues.

Spirulina also contains high levels of beta-carotene, which helps determine how the cells communicate with one another. Research suggests that beta-carotene can help lower cholesterol, reduce the size of tumors, and even treat wounds and help them heal faster. What’s more, natural sources of beta-carotene such as spirulina is highly beneficial because they are absorbed into the body much more easily than synthetic beta-carotene. This means that it can’t build up in the body and become toxic.

Benefits Of Spirulina

Spirulina has a number of health benefits that are noticed almost immediately after ingestion.

-Whether eaten as a whole food or taken as a dietary supplement, spirulina has been known to provide an almost instant boost of energy, help endurance, and even reduce feelings of sluggishness and fatigue.

-It is also an excellent food to help boost and improve the immune system, which helps you fight off a number of diseases and illness including cancer.

-Spirulina also provides support for heart health, the kidneys, and the liver. It is a natural blood-oxygenator and detoxifier, which helps the body cleanse itself of impurities that can cause feelings of fatigue, chronically low energy, illnesses, and other health complications.
-Due to its high volume of antioxidants, spirulina can also help balance the body’s pH balance which helps reduce pain and inflammation.

-In addition to these many uses, spirulina is also a natural appetite depressant, which makes it a helpful aid for weight loss.

-It improves the body’s digestive system and helps prevent snacking between meals, which can mean a faster, healthier metabolism and a leaner, stronger body.

Add Spirulina To Your Diet ASAP

With all the many benefits of spirulina, it seems only natural to add nature’s perfect food to your everyday diet. Spirulina is a power packed food that is inexpensive, easy to obtain, and easy to store. In fact, it has a shelf life of up to 5 years, making it as durable as it is nutritious.

The Nutrition of Chia Seeds and it’s Health Benefits

September 7, 2015

Chia seeds have been used by mankind for their health benefits for centuries. Both the Mayans and Aztecs have used these seeds in their diets for generations, and today people all around the world are enjoying the various nutrition benefits of chia seeds.

Small but powerful, chia seeds are chocked full of vitamins and minerals and are easy to add to an everyday diet. They’re being used in cooking, added to beverages, used in baked goods, salads, and so much more. These seeds are an excellent source nutrients and antioxidants, and they come with a long list of health benefits.

Nutrition Value of Chia Seeds

To simply say chia seeds are good for you is a severe understatement. These little seeds come with a variety of superpowers that target different health problems people may be dealing with. They can help reduce certain discomforts, prevent problems, and even reduce the risk of certain health concerns when used correctly. The following are just some of the nutritional values of chia seeds:

Essential Omega-3 and Omega-6 Fatty Acids

Chia seeds are a good source of Omega-3 fatty acids, which are vital polyunsaturated fats. Due to the chia seed’s lipid profile, which is composed of about 60% omega-3s, or 4915 mg per ounce, they are one of the richest plant sources of essential fatty acids. Specifically, they’re a great source of alpha linolenic acid, also known as ALA. The omega-3s in chia seeds are great for helping reduce inflammation and high cholesterol, and can greatly enhance ones’ cognitive abilities and performance. In fact, many students add these seeds to teas and water to help them stay focused and alert for their rigorous studies.
They also contain 1620 mg Omega-6 fatty acids per ounce, a wallop of goodness for heart health.

Antioxidants

A good source of antioxidants, chia seeds help to protect the body from free radicals, cancer, and the negative effects of aging. Due to the volume of antioxidants found in chia seeds, they are incredibly durable and have a long shelf life. Chia seeds can last up to two years without refrigeration—but you’ll likely use them long before that!

Fiber

Fiber is great for keeping the bowels regular, lowering cholesterol, reducing inflammation, and keeping you full after a healthy meal. Chia seeds contain a lot of fiber, coming in at about 10 grams in just 2 tablespoons of the seed. Many people find it hard to get the recommended amount of fiber into their daily diet, so chia seeds are an easy way to add this nutrient in healthy doses.

Lots of Minerals

Just two tablespoons of chia seeds include up to 18% of the DRI for calcium, 24% for magnesium, 35% for phosphorous, and up to 50% for manganese. These nutrients are highly important for helping the body fight against hypertension as well as maintain a healthy weight. They are also imperative for a part of DNA synthesis and energy metabolism, ensuring that you have enough energy to get through your day.

Chia Seed Health Benefits

In addition to the nutritional value of chia seeds, they also come with a number of health benefits. These include the following:

Regulating Blood Sugar

Blood sugar is responsible for one’s energy. When blood sugar is low, people can feel lightheaded, sluggish, and very weak. When blood sugar is high, it can lead to serious problems. Chia seeds are handy for regulating the body’s insulin levels by reducing insulin resistance as well as decreasing uncharacteristically high levels of insulin in the blood. This leaves you feeling alert and energized.

Easily Digestible

Chia seeds can be digested whole unlike other high fiber, high omega-3 seeds such as flaxseed. Due to this, chia seeds are much more versatile and can be added to different dishes a number of different ways. Flaxseeds and the like must be ground for the individual to experience their full health benefits, but chia seeds can be eaten, drunk, and digested entirely whole and still offer the same amount of nutrients and minerals.

Keeps You Full

One of the main problems of dieting is not feeling full or satiated. Many people cheat on their diets or simply struggle because the foods they’re eating do not contain enough protein or fiber to keep them full and focused and they find themselves feeling hungry and experiencing cravings. Chia seeds offer satiety, which helps you lower food cravings between meals. Due to the “gelling” effect of chia seeds when mixed with water, tea, or other liquids, they help you to feel fuller for longer.

Gluten-Free

For those who are on a strictly gluten-free diet, there’s no worry of cutting chia seeds and their amazing health benefits out of your routine. Chia seeds have absolutely no grains or gluten, so they can be added to your gluten-free diet without worry.

An Anatomy of Amaranth: Nature’s Perfect Food

Many of life’s perfections are created and found in nature. Beautiful gems, medicines and perhaps most importantly, food and water, are found in nature ready and waiting for us to come and harvest them. Amaranth is one such food cultivated by nature to be highly nutritious, versatile, and chocked full of health benefits for both physical and mental wellbeing.

Such foods cannot be manmade or otherwise synthetically produced, which makes these nature made wonder foods something you should be adding to your diet immediately.

What Is Amaranth?

Amaranth, or amaranthus, refers to over 60 species of tall, green plants that sport vibrant purple, red, or gold flowers. Its name comes from the Greek ‘amarantos’ which means ‘unfading’ or ‘one that does not fade.’

This plant certainly lives up to its name for the flowers are as vibrant and beautiful as ever, even after they have been harvested and dried. Often found as a beautiful member of showy gardens, amaranth has been around for centuries. It was a staple for the Aztec Empire and was used for both food and ceremonial reasons.

While it is commonly thought of as a cereal grain, amaranth is not exactly a “true” whole grain. However, thanks to its glowing nutrient profile, it is often lumped together with other cereals due to its versatility.

Health Benefits of Amaranth

1. It’s Chocked Full of Vitamins and Minerals: There is a long and winding list of health benefits found in amaranth that do wonders for the body. Amaranth contains over three times the average amount of calcium than most plant foods and is also a great source of potassium, phosphorous, iron and magnesium. These nutrients are important for regulating your appetite, building strong bones, cleansing, and oxygenating the blood, and a host of other housekeeping functions for bodily systems. This is also the only grain that has been shown to contain vitamin C, which is well known for boosting the immune system and aiding in the fight against disease and illnesses.

2. It’s An Excellent Source of Protein: Amaranth is also an excellent source of protein. It contains much more protein than most other grains and contains lysine, which is an amino acid often missing from whole grains. When added to a diet, amaranth offers boosted energy levels and promotes bowel regularity and a healthy metabolism. It also contains lunasin, a peptide that was previously identified in soybeans and was thought to help prevent cancer as well as reduce inflammation that is present with certain chronic health conditions such as heart disease, stroke, and diabetes.

3. It Promotes Heart Health: Studies have shown that amaranth is a whole grain that can potentially lower cholesterol effective. Through various studies conducted over the last decade, findings have shown that, when fed to chickens, the amount of bad cholesterol in the body was lowered significantly. This study was duplicated in Canada, the U.S., and Russia, and each study offered similar results. While promising, whether or not amaranth will have the same effect on human’s remains to be seen. However, it can’t hurt to add this to your daily heart-healthy regimen.

4. It’s Gluten-Free: Today, gluten-free diets are extremely popular and widely sought after. Those with Celiac disease must follow them, but those without Celiac disease have also found them to be a healthy option in their lives. Many find that cutting out gluten makes them feel better, lighter, and more alert. Luckily, adding amaranth to your gluten-free diet is easy and it can be used as a great substitute for other grains used in dough to increase elasticity and allow for leavening.

Make This Extremely Versatile Plant A Part Of Your Lifestyle

For centuries, amaranth has been used by humans for a number of different reasons. In addition to the listed health benefits, just about every inch of this plant can be used for something.

The seed is an excellent source of protein and is easy to cook and the seed flour is ideal for healthy baked goods. The leaves, roots, and stems are also consumed as leafy veggies in many parts of the world and used for cooking and various dishes. They can be steamed, mashed, or simply seasoned and added to a favorite dish.

In addition to being used as food, the amaranth plant is also used for aesthetic reasons. The gorgeous flowers of this plant have been widely used for dyes—specifically as a source of a deep red dye that comes from the flowers. It is also used for ornamental reasons in gardens or in homes and is grown for both its beauty and its many uses.

Making Smart Choices in the Supermarket.

When it comes to making smart choices in the supermarket, the first rule of thumb is to know before you go. Arm yourself with the information you need about healthy eating before you ever start scanning the store shelves.
The Food and Nutrition Board of the Institute of Medicine in the United States gives general guidelines about a recommended daily allowance (RDA) of vitamins, minerals and micronutrients. The trouble is that the charts can be difficult to read, and even harder to put into action. What is an mcg, for example, and how much is it in terms of what you eat?

Helpful RDAs for people over 50

The Linus Pauling Institute has a very helpful summary of the RDAs for people over 50 that can help you stay on track, with clickable links explaining what each element is, such a biotin and selenium, and why it is important.

Food labels and a good food database can help you put together balanced meal plans to help cover most of your nutritional needs each day. Food labels will list the essentials, including calories, fat, and nutritional content. When you are at the supermarket, aim for foods that are high in protein, fiber and nutrients, and low in fat.
However, use packaged convenience foods in moderation. The best diet will involve cooking from scratch in order to avoid sodium, artificial coloring and other chemicals, and preservatives.

Look up what is in your recipe.

The Self magazine Nutrition Data section of their website is fun and easy to use. Look up each ingredient in your recipe if the nutrition is not already listed in the recipe itself.

Before you head to the supermarket, make a list of all you need for the nutritious recipes you plan to prepare that week. Avoid any unusual or expensive ingredient you will probably only use rarely. Aim instead for versatile staples such as oatmeal, olive oil, and 0% plain Greek-style yogurt.

Don’t forget to bring your coupons and check out the weekly sales flyers. In most cases you can look them up on your store’s website before you go and even clip extra coupons and make a special list with just a few clicks.

Once you are in the store, spend the most time looking at the fresh fruits and vegetables and comparing prices. In the meat aisle, choose chicken, turkey and fish.

Shopping smartly takes time to learn, but it is an invaluable skill when it comes to eating a healthy, balanced diet once you are over 50.

Eating Well Even When You Have Arthritis

Anyone who suffers from arthritis is in danger of not getting adequate nutrition because it can be so difficult for them to shop for groceries. Even if they manage this task, they might find it hard to prepare healthy meals because they are not able to stand or sit for long periods of time. They might also experience hand pain trying to do even the simplest of chores such as chopping or opening a can or jar.

What limits people having arthritis?

More than 52 million Americans experience some form of arthritis, which limits their mobility for even the simplest of tasks. Fortunately, there are many ways to buy groceries online these days, or you can have them delivered. In terms of hand issues, buy ready-cut vegetables, or use frozen. You can also use a Magic Bullet or food processor. Also check out the handy kitchen tools that are approved by the Arthritis Foundation.

Another important consideration for arthritis sufferers is one most of us face: needing to watch our weight. It is essential to reduce wear and tear on the joints and take a load off the ankles, knees and hips.

Make every calorie count.

Those with arthritis should make every calorie count with nutritious as well as delicious foods. This is especially important because arthritis sufferers are not able to exercise easily due to pain. Water aerobics, yoga, and a sensible walking program can all help shed extra pounds and increase mobility, so you will not stiffen up and experience further pain.

A third key consideration for meal planning when you have arthritis is whether or not the foods you are eating will trigger inflammation in the body. With inflammation, your body starts to attack itself. This is why arthritis is termed an auto-immune disorder. Rheumatoid arthritis in particular is sensitive to inflammation, and can cause severe pain and damage to the joints.

Eating a diet rich in fruits and vegetables, with lean protein, and few processed foods, is thought to reduce inflammation. Top foods anti-inflammatory foods to eat include apples, broccoli, and fish. Top foods to avoid include gluten, found in most grain-based foods; artificial sweeteners like aspartame; sugar; and alcohol.

Mobility issues, excess weight, and inflammation may all make it difficult to eat a balanced diet if you have arthritis. Use the resources available and to plan your own healthy balanced meals with the help of the right kitchen implements and shortcuts and see what a difference it can make to keep all of your health goals on track.

Eating a Heart-Healthy Diet

Studies have shown that 84% of people 65 and older will die from heart disease. Therefore, the choices we make when we are younger can be crucial in maintaining heart health. If you’ve noticed middle aged spread and your weight creeping up, or you just can’t seem to stop craving fatty foods like steak, soft cheeses, and rich, creamy soups and salad dressings, it is time to start exploring your options for a heart-healthy diet.

 

The cornerstoes of heart healthy diet.

It will probably be no surprise to learn that the cornerstones of a heart-healthy diet are fruits and vegetables. Most of us do not eat nearly enough of these. The My Food Plate guidelines are a good reminder that half of our meal each time we sit down to eat should be made up of these foods. The suggestion to eat a rainbow every day is also helpful, emphasizing a range of items that will each provide different vitamins and minerals.
If you are overweight, many people find the Body Mass Index to be a useful tool to determine a healthy weight range based on height and age. Use a free online calculator, input your data, and see your results. If you are overweight or obese, look at the tables for the normal weight range and set a target weight.

Watch the calories.

Then set a calorie range each day to aim for. The recommendations are 2,500 for men and 2,000 for women maintaining their weight, so 2,000 and 1,600 are good targets if you want to lose weight. Count the calories in all the foods you eat. Avoid empty calories, such as too many sweets, and foods high in saturated fat, which can clog arteries. Avoid sodium too, which can lead to high blood pressure and cardiovascular issues.

Read food labels carefully and you will soon get your calories and portions under control. Aim for a good balance of protein to calories. Choose lean proteins such as fish and chicken. Aim for foods low in cholesterol. Here’s a hint-if it comes from a living creature, it will be high in cholesterol. If it is a plant-based food, it will not have any cholesterol.

Heart-healthy foods that are thought to lower cholesterol and reduce inflammation in the body include oatmeal, fish, nuts, tofu and olive oil. Heart healthy diets include the Mediterranean, Okinawan, and DASH diets. Using these 3 free eating plans you can research online, you are sure to find a lot of different heart-healthy dishes you will enjoy, which should also help you lose weight and feel great too.

 

Boosting Nutrition When You Want to Lose Weight.

We’ve all seen the headlines: Nearly 70% of Americans are overweight or obese, with one-third of the population falling into the obese category. There is no single ideal target weight to aim for, however. The Body Mass Index, or BMI, has proven a helpful tool in calculating a height to weight ratio and coming up with some general guidelines on what it means to be Normal, Overweight, and Obese.

The National Heart, Lung, and Blood Institute (NHLBI) has created a very useful set of tools to help you calculate your BMI, and take steps to get on track with your new weight loss program. First, find your BMI number. Then look up where it falls in terms of the weight ranges listed on the page. Obese is generally agreed to be a BMI of 30 or more.

Look at your weight and height.

If you fall into the overweight or obese categories, look at the tables at the site to see what is considered normal weight for your height. Choose a target number to aim for, and then calculate how many pounds you need to lose to reach that target.

Use the range of information and interactive tools at the site to help develop a sensible eating plan that can help you slim down to your target weight within a reasonable amount of time. Safe weight loss is usually considered to be 1 to 2 pounds a week.

Once you have your target weight and your estimated time frame for reaching it, it is time to look at good nutrition while you lose weight. Most meal plans will encourage you to boost your fruits and vegetables and cut back on processed foods. A good nutritional database can help you understand which foods are healthiest, and which should be avoided.

Small changes can change a lot.

If you love fried foods, switch to grilled. If you love sweets, try fruit instead. If you love canned soups, convenience foods from the supermarket freezer, or eating out, look up ‘copycat’ recipes online. They can give you the same taste sensation and nutrition from the food, for far fewer empty calories and chemicals.

Stay hydrated to help you feel fuller throughout the day. Fruits and veggies will not only add essential nutrients to your diet, but fiber and liquid as well, which will also help you feel fuller faster and for longer.

Look at your own eating habits as well. Do you tend to skip breakfast and then gorge when you finally do eat? Do you have a light dinner because you are trying to slim down, but then snack in front of the TV? Eating small regular meals with protein and some fat can help curb any out of control cravings and keep you feeling full.

Finally, never skip meals; this can damage your metabolism and actually make it even harder to lose weight. Your food is your fuel to help power you through the day. Keep your tank full with high-quality fuel and see how easy it can be to shed the weight in a healthy way.

Senior Health Tips: Can an Apple a Day REALLY Keep the Doctor Away?

Every time you turn on the television or open a general interest magazine these days, you are bound to see at least one story about the problem of obesity increasing worldwide. With so much conflicting information about what to eat and what to avoid, it can be difficult to know what really works to keep us at our peak of health.

Strangely enough, the old adage, “An apple a day keeps the doctor away,” might have more truth in it than we realize. Apples are full vitamins, minerals and phytochemicals, plant-based substances that have been shown to be an important part of a healthy lifestyle.

In terms of disease-fighting properties, three varieties of apple are actually in the top 20 foods with the most antioxidants in them. The three varieties are:

+Red Delicious;
+Granny Smith;
+Gala.

Antioxidants are believed to play an important role in fighting cancer and reducing the process of aging in the body. They also reduce inflammation in the body, a common cause of arthritis pain.

Apple and it’s health benefits.

Apples are naturally sweet, which can help curb our cravings for more fattening kinds of desserts. The fiber in 1 apple, about 12% of our daily recommended intake, also helps us to feel full, so we are less likely to overeat or devour unhealthy snacks. Best of all, an apple offers all these health benefits for only about 65 calories.

Some seniors skip apples because problems with their teeth or false teeth might mean they can no longer enjoy the delights of biting into one. Yet thinly-sliced apples spread with a little peanut butter (if you are not allergic) can be just as delicious.
Maybe you only eat an apple when it is in a pie, smothered in sugar and wrapped in fattening pastry. Why not try a microwaved baked apple with a dash of cinnamon instead? Instead of ice cream, add a dab or two of vanilla-flavored Greek-style yogurt.

An apple a day helps you find your way!

An apple a day will contribute to the overall goal of half your plate being fruits and vegetables if you follow the My Food Plate guidelines from the USDA. And if you are still not convinced you should add apples to you eating plan, consider these points as well. An apple:

+is highly portable;
+does not spoil easily;
+does not need to be refrigerated;
+can be incorporated into a range of recipes, from smoothies to salads and sauces.

If you’ve been passing over the humble apple, consider adding one every day to your diet and see what a difference it can make to your health and weight.

Top Tips To Lose Weight And Keep It Off

December 13, 2014

For substantial weight loss, you must develop an efficient, manageable routine. This article will give you advice on how you’re going to be able to lose weight in an effective way.

Try eating broccoli to lose weight. It is a very healthy vegetable and is high in antioxidants. You can put broccoli in your salad, or you can eat it raw, steamed or sauteed. You will be healthier for it.

Eating breakfast is essential if you want to lose weight and stay trim. Many people believe if they skip breakfast, they are skipping calories. Sure you skip calories, but you tend to get hungrier at lunch and eat more. You may even be tempted to have a mid-morning snack that you really would prefer to do without.
If you have a child who needs to lose a bit of weight, he or she needs to get adequate sleep. Since children do most of their growing during their sleep, this is when they also burn the most calories. A child requires around eight hours of rest each night. Speak with your children about their bodies growing and why sleep is so important.

 

Regular Workout To Keep A Schedule.

Follow a regular workout schedule. It’s easy to talk about exercise, but another to put a plan down on paper. Exercise every time you are scheduled to.

Make sure you’re dealing with your stress levels as this helps you lose weight. When you feel stress, you will hoard calories and fat. The body can start to shut down when overly stressed, so learn how to manage it. Manage your stress, and losing weight should become easier.

Keep stress out of your life. Stress will tempt you to eat junk food and other bad foods. Sticking with your overall goal of permanent weight loss is much more effective if you are calm and in control of your life.
Always set goals that are maintainable for a diet program. As with everything in life, if you have an unrealistic goal, the chances are you won’t achieve it. For instance, if you want to lose 20 pounds, setting yourself a time limit of one month is a recipe for disaster. Instead of setting such an unrealistic goal, give yourself more time and set a goal that you may be able to attain for that specific week. It is important to not only look at your overall weight loss goal, but also look at the weekly goals. Instead, you should be concerned with how much you lose every week.

Find Enjoyment In Your Life.

Make sure that you have many sources of enjoyment in your life, not just food. Most people enjoy cooking and eating. It’s fine to find enjoyment in eating. Eating can be quite enjoyable. Just see to it that you are enjoying other things as well. Try to get involved in a new hobby, particularly one that involves physical activity.

If you are trying to lose weight, consider cutting out alcohol. Alcoholic beverages contain a lot of calories. Drinking alcohol can also lead to bad food decisions.

Eating at home can help you lose weight faster. The portions that they serve at restaurants are way more than you should be consuming at each meal. Additionally, it’s harder to choose healthy options in restaurants since the foods are likely higher in sugars, fat and salt than what you can make at home.

Get rid of your “fat clothes” after losing weight. This will help you to remain on the right path, on your way to weight loss success. If you notice that your clothes are becoming tighter, you will be motivated to lose that weight, especially with no larger clothing to wear.

Keeping a record of your gains and losses is important when you are losing weight. Regularly weight yourself so you can see that you are heading towards your target weight. You must maintain and up your motivational level to quickly and efficiently reach your goals.

Contrary to popular belief, it is necessary to eat fat to burn fat. Omega 3, Omega 6 and Omega 9 are healthy fats that can help you lose weight. They will not be found in packaged foods. However, these fatty acids, typically found in fish, lead to successful weight loss because they nourish your body and lower your cholesterol.

Never, ever give up.

During your plan you may experience moments where you have setbacks either from not eating properly or not exercising properly. That’s OK! Don’t be discouraged. If you have to, you could always alter your plan.
When you want to lose weight, include exercise in your everyday activities. If you are busy you can try doing cardio or weight lifting with your daily chores. Be creative and find ways to exercise in your environment such as doing sit ups or push ups while waiting around.

Take physical breaks at work to increase your energy and increase your weight loss. If your job requires long periods of sitting, up your activity on your breaks. Walk around the building, or spend some time on the stairs to increase your weight loss.

Steer clear of focusing only on three big meals each day. Large meals are harder to process and can increase your caloric intake during the day. Instead, try to break your meals into five or six small meals, and the chances of success will be higher. Each of these meals should total roughly 200 or 300 calories.

If you’re currently on a diet and want to prevent getting hungry in the middle of the morning, eat a breakfast that is high in protein. The protein gives you a full feeling for a much longer period of time and will prevent you from sneaking in a diet-breaking snack prior to lunch hour.

Weight is a difficult topic for many people. However, if you stick to a diet plan and understand the best methods to lose weight, you might find the right plan for you. Hopefully the tips in this article have helped to elucidate all the different things you can do to lose weight.

 

Look Here And You Will Have Gain Great Insights About Vitamins And Minerals

December 10, 2014

Lack of vitamins and minerals can affect our health

Vitamins and minerals, or lack thereof, can make a huge different in your health. Regularly taking multivitamins will strengthen your immune system and boost your energy levels. However choosing the right type of supplement isn’t always easy. Use the following tips to make sure that you find something that works for you.

Vitamins and minerals must be synthesized to be utilized by the body. For example, calcium can make it harder for your body to absorb iron. So avoid any dairy products or calcium supplements and antacids for 30 minutes after taking your iron supplement.

Always try to consume a balanced diet. Try to get 5-7 servings of fruits and veggies every day, as well as some protein. If you can’t do this, you should try supplements to get some your vitamins and minerals.

How can calcium help us.

Calcium helps build and maintain strong bones. You must take it with vitamin D for the best effect. Supplements, diet, and sun exposure are the best methods for getting proper levels of vitamin D. All of these things allow your body to take in more calcium.

Any supplement which includes oil must be ingested with a meal. Vitamins like A, E and K are ones that are best absorbed with food. They work best if the food you are eating them with contains fat.

Milk and sunlight are among the most effective sources of vitamin D. Take a supplement if you do not prefer milk. Vitamin D plays a major role when it comes to keeping your bones strong.

A lot of people suffer from unexplained aches and pains. Before going to the doctor, try a supplement regimen that is packed with vitamins. Fish oils and vitamin E can help your muscles soften when they’re bound up.

To build red blood cells, iron is necessary. These cells are most important; they carry oxygen to each cell in your body. Women generally need more iron than men, which is why there are some iron supplements that are just for women. If you are feeling exhausted or having trouble breathing, you may not be getting enough iron.

Sometimes, it’s tough to eat healthily when money is tight. Vitamins and minerals help give your body what it needs in order to function properly.

You will find many of the nutrients you need in fruits and vegetables, but you should focus on fresh over processed or canned. Dietary supplements are the perfect complement to your healthy diet and lifestyle.

 

Visit your doctor to learn if you have deficiencies. Finding out what you may be lacking can help to ensure you are taking the proper supplements.

Living in a poor economy sometimes means we deprive our body of good nutrition by eating as cheap as possible at the local fast food restaurant. Make sure you take the right vitamins each day to feel better, and ward off any potential colds while keeping your body in optimum health.

Always be skeptical about where you get information regarding minerals and vitamin supplements. Most adverts want to sell you a product, sometimes at the cost of omission. Question anything you hear to make sure you are getting the truth. Should you have doubts, speak with your physician about the supplement.

Be aware that many prescription and over the counter medications can interact negatively with vitamin and mineral supplements. The results of these interactions are often severe and can even be fatal. Talk with your doctor about any supplements you take. Also, discuss your situation with the pharmacist so he or she can advise you as well.

B12 vitamin

The older you get, the harder it is to absorb vitamin B12. Taking B12 may help; however, some people cannot properly absorb vitamin B12. Get yourself tested annually to check out your B12 levels. You may want to consider shots if you find they are low.

Try to eat your vegetables raw or steamed. When you cook, you can diminish the vitamins in your food. If you need to cook vegetables, steaming them will keep the vitamins locked in while still providing a good consistency. Vegetables that are flash frozen still retain most of their vitamins, so be careful that you don’t overcook them.

Eat your vegetables steamed or raw. Cooking depletes foods of vitamins. Steaming won’t make them lose any of their vitamins. Vegetables that have been flash frozen contain high levels of vitamins as well as long as you do not cook them too long.

Never take any vitamins if you are expecting, unless you have discussed them with your doctor. It may negatively affect the health of your child. So be careful not to endanger your child.

Hopefully, you now understand a lot about vitamins and minerals. Shopping for dietary supplements can be a difficult task if you do not know what you are looking for. Follow these suggestions and you will be able to tell which are the real deal and which are not.