Whole Grains Vs. Regular Grains

There are a lot of different grains out there and chances are that you already eat your fair share of them in your diet. At the same time however the average person doesn't get enough whole grains in their system throughout the day!

You should try to aim for about half your daily grain intake throughout the day to be whole grains, that way you will receive the adequate nutrients that your body needs. Basically put grains are the seeds of grasses that are used in the cultivation of foods.

Types of grains

1. Whole grains. This type of grain hasn't been through the refining process and therefore still retains its 'germ' and all its nutrients remain present. Also, because it has not been through the refining process it is a better source of fibre and other important nutrients! Whole grains are usually single foods such as brown rice and ingredients of food like whole wheat in bread.

2. Refined grains. These are grains that have been through the refining process and therefore have less fibre and nutrients than their whole grain counter-parts. Because they are refined they are finer in texture and have a longer shelf life, but won't keep you as full as whole grains.

3. Enriched grains. These have been through the refinement process but have then had extra nutrients added back to them at a later stage! Like refined grains, enriched grains also have added nutrients that don't naturally occur in them. However, despite the effort to add nutrients, many of the nutrients that are lost during refinement can never be replaced.

Types of whole grains

• Barley
• Brown rice
• Buckwheat
• Bulgur (cracked wheat)
• Millet
• Oatmeal
• Popcorn
• Whole-wheat bread, pasta or crackers
• Wild rice

It is usually difficult to tell the difference between unrefined grains and refined grains because of added colouring. The best way to tell the difference is look for the word whole on the packaging.

How to add whole grains to your diet

1. Eat breakfast that includes whole grains
2. Eat whole wheat toast
3. Rather have sandwiches using whole grain bread
4. Replace white rice with brown rice

Whole grains and weight loss

If you are trying to lose a bit of weight, whole grain foods are a great place to start! Losing weight can be done in many ways but one way is all about consuming less-calories while staying fuller for longer. The concept is called energy density.

Basically energy density is about rather consuming certain foods over others because they have fewer calories in them for example:
• A cup of grapes has about 80 calories which gives it a low energy density rating.
• A cup of raisins has about 450 calories giving it a high energy density rating.

So it is not necessary to cut certain foods out altogether, rather by being aware of their energy density you can consume less.

At the end of the day it isn't necessary to cut out refined grains altogether, rather try have a good mix of both the refined and whole grains to ensure maximum nutrition. Also by having a mix of the two you will find that meals become more interesting with the different flavours!

 

Author:  Justin Greyling

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4 Tips for Lasting Weight Loss

Everyone can agree on one thing and that is actions leads to results, and an action repeated over a long enough time frame will eventually form a habit. As the old computer adage goes; garbage in, garbage out, therefore if we have bad fat burning habits we invariably experience bad results in our weight loss!

For example, if an individual were to have the habit of going to the gym for 30 minutes a day after work, eventually they would start seeing some good weight loss results, such as losing a few pounds. The real question then is for how long has the habit in question been in use for, because obviously a person couldn't spend 6 hours at the gym and see any results in one day!


Here are 4 tips on building sustainable weight loss habits:

Building confidence

 

Past experiences, the ones and the bad ones are just learning opportunities for an individual to improve themselves. Consider what was learned from the experience and what actions can be taken in order to make an improvement. Plans can then be made in order to start forming the new habits that will lead to greater weight loss success.

 

Routines

 

Sticking to any sort of weight loss program will be easier it is a part of a routine that you don't have to think about. Just think of someone gets to being overweight in the first place, they don't consciously think over indulging in unhealthy foods. Make sure that your weight loss routine is one that you can perform over the long, and not just some fad that will lasts a week.

 

When it comes to routines, success breeds success, so the more 'little' victories you have the easier it will become to create bigger victories. Another tip would be to set realistic goals, after all if they aren't believable you are less likely to even start!

 

Addition not subtraction

 

It is harder to lose weight if you are focusing on all the things that you are giving up on especially if you are giving up on some of your favourite food. So it is my advice that you rather start focusing in some of the things you are adding to your life like, feeling fit, strong and healthier! Also make sure that you always celebrate all of your victories in order to build momentum towards your healthier lifestyle.

Personalize your weight loss routines

 

The more your weight loss program is your own the less likely you are to 'rebel' against it and quit on your diet! Make sure also that you add a 'cheat meal' into your routine at least once a week because after all you need to enjoy yourself a little as well. Do whatever it takes, within reason, to make your weight loss routine sustainable and pleasurable!

 

It's always important to think long-term in-order for you to not only burn the fat off but also, more importantly, keep it off. Just remember to take little steps in order to keep your weight loss as manageable as possible!

 

Author:   Justin Grayling

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Relax With a Mug of Coffee to Go Faster

Regular practice has prepared you to take on the next strenuous challenge, which may be a bicycle race, mountain bike cross-country trek, 10K mini-marathon or a hike in the hills with some challenging rock climbing ahead. On some days, your muscles seem willing to overpower the course and you feel ready to take on challenges that are more difficult. Then, inexplicably, you struggle to perform a routine that you have performed with ease a hundred times before. About halfway through the course, you feel your energy drain away, your muscles begin to strain and the finish line seems too far away. Climbing up that rock face seemed easy, but the way down is proving to be problematic. Losing your grip now can have catastrophic results. 

 

Of course, many factors contribute to your performance on any given day, beyond general conditioning. Adequate sleep the night before, diet, hydration and rest are just a few of the important influences on your strength and endurance. If you have experienced the unexpected drain of muscle power, doing one simple thing may help to provide the boost of energy and strength just when you need it. You may just go a little faster, and your strength may last a little longer because of it.

 

About one hour before you start the race or other strenuous activity, drink a large cup of caffeinated coffee. Regardless of whether the exercise is a brief sprint up a hill, or a long hike or cross-country mountain biking event, the caffeine in coffee helps you to improve your strength and endurance. Caffeine boosts your brain's performance as well, so you will be less likely to lose concentration during the race, keeping your feet firmly placed on the road, your tires on the track or your fingers gripped onto the right crack in the rock face.

 

The polyphenols in coffee are powerful antioxidants that help to support brain health and lower blood pressure. These antioxidants, combined with the caffeine, also help your body to recover from exercise more quickly by accelerating the recovery of glycogen levels. Athletes often drink carbohydrates and protein drinks after races to speed recovery. Adding a cup of coffee into the mix works even better.

 

It is possible to overdo the caffeine intake, so it is important to limit yourself to one large cup before the race. A caffeine overdose can make you light-headed and dizzy, create a feeling of anxiety and even produce heart palpitations. All of these are conditions that you want to avoid during any strenuous physical activity and a race in particular. In addition, the extra caffeine won't do anything to further boost your performance.

 

The timing of the caffeine intake is important as the peak benefits in performance are experienced about an hour or two after you drink the coffee. The combination of polyphenols and caffeine in coffee seems to work better than pure caffeine supplements so leave those behind and brew your up your own natural booster. Enjoy that morning cup and hit the road faster and stronger.

Author:   Patrick Smyth

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Seeds Are Nutrition Powerhouses

Plants have a perfectly designed approach for ensuring the survival of their species. Every flower or fruit produced by the plant is packed with seeds. Some seeds are microscopic, like the seed of the orchid, so small that it looks like dust. Others are gigantic such as the seed of a palm tree native to the Seychelles that can grow up to twelve inches long and weigh as much as forty pounds.

Despite their size differences, all of these seeds have something in common; they are packed with nutrition. Nature has no idea what type of soil or nutrients will be available externally. To give each seed the best fighting chance when conditions are favourable for germination, the plant packs it with a variety of essential nutrients that can sustain the young sprout until its roots are capable of extracting nutrients from the soil. 

 

 

 

A wide variety of these seeds is edible and they add nutrition, flavours and new textures into our regular diets. They can also be great replacements for products that are sources of allergies, as in some nuts, and those that are far less nutritious, as in wheat crackers. Add a few seeds to your diet every day or as a snack and you'll gain valuable vitamins, minerals, proteins and essential fatty acids to your diet. Choose raw natural seeds to get the biggest bang for your buck. Roasting breaks down many essential nutrients and may even produce substances that are toxic to your system. This also applies to seeds that are coated with sugar, no matter how tempting those chocolate-coated sunflower seeds may be.

 

Many of these seeds can be thrown into a salad to add texture and nutrition, others can be used to make a seed butter, similar to almond butter and they can be eaten as a nutrient-packed snack between meals. You can also find a recipe for a multi-seed cracker that is simple to make and a highly nutritious replacement for wheat crackers. Add seeds to yoghurt smoothies and hot oatmeal breakfasts for a power-packed start to the day. All of these seeds are also excellent sources of fiber, which is often lacking in modern diets. Adding a variety of seeds to your regular diet can boost your brain health and your immune system and help to protect you from diseases including diabetes and heart disease.

 

A few commonly available seeds are worth noting. First among these is the diminutive chia seed. The chia seed is no longer the brunt of jokes from its Chia Pet fame. This little seed is loaded with protein, antioxidants, iron, calcium, vitamin C and omega-3 oil. Next comes hemp seed, which may be the richest source of essentially fatty acids available of any known food substance, including fish. The fatty acids in hemp seeds are provided in a form that is readily available to the body and similar to the form found in the body itself. It also includes all nine of the essential amino acids required by our bodies for optimal health.  Flax seeds are often used in weight loss diet plans to improve digestion by adding fibre and suppressing the appetite. The fatty acids in flax are also known for their anti-inflammatory properties.

 

 

Pumpkins seeds are gaining in popularity because they produce alkaline rather than acidic material in your body. Pumpkin seeds also supply a lot of protein and vitamin B complex nutrients. Pumpkin seeds are rich in tryptophan, an essential amino acid that helps to keep your mood balanced.

 

Sunflower seeds are rich in vitamin E, a powerful antioxidant that supports healthy cells. Sunflower seeds also provide magnesium and they are believed to help lower cholesterol. Finally, sesame seeds are mineral powerhouses, loaded with manganese, copper, calcium, zinc, iron and phosphorous. They also provide vitamin B1 and are believed to have positive effects on lowering cholesterol.

 

The list of edible seeds is quite long and the flavours and textures are just as varied. Search for them in your local supermarket and have fun adding them to your favourite dishes and replacing some of your snacks with these highly nutritious choices. Take some with you when you travel and nutritious food options seem to be hard to find.

 

 

 

 

Author:   Patrick Smyth

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5 Ways to Sneak Fruit and Veg Into Your Fat Burning Diet

Do you like fruit and veg? Well, it's not a favourite part of my diet either, and I'm guessing many of you out there feel the same way! However if you are trying to burn unwanted body fat, fruit and veg are going to be a vital part of your diet. The real trick is then to sneak them into your diet rather than unwillingly to force them down your throat.

Let's face it there is a ton of fruit and veg in the world and yet, most people don't consume enough of it. In fact such little fruit and veg is consumed that it could be considered as a major public health concern for both children and adults.

How much is enough?

An important factor to consider is portion size, how much fruit and veg should you be taking in every day? You should aim to at least fill half your plate with fruit and veg. Another important factor to consider is what types of fruit and veg you should be consuming. The best way to answer that question is to simply refer to the colours of the rainbow. As long as you are including at least one fruit or vegetable from each colour of the rainbow you should receive the maximum nutrition for that meal.

Which fruit and veg is the best?

There is no simple answer to this question, instead purchase produce that is in season at the moment. This way they will be at their cheapest and at their peak flavour. Canned fruit and veg will work just as well, as long as they are stored in their own juices or water, however try avoid frozen produce as they typically contain more sugar than normal for added flavour!

5 Ways to get sneaky with your fruit and vegetables.

1. Quick snacks. Keep produce that require very little preparation and freshly cut fruit and veg for the 'on the go' snack. This is a handy little trick especially if you are the type of person who likes to snack while working or watching TV! Try avoiding dried fruits as these tend to contain more calories and fill you less than the fresh versions would.

2. Experiment with combos. Try mixing your fruit and vegetables for more wild and exotic tastes!

3. Create meals with fruit and vegetables as the main ingredient.



4. Mix your breakfast with fruit and veg.

5. Create delicious smoothies. Throw your fruit and veg into the blender and drink them, but stay away from prepared fruit juice at all costs as these are usually just empty calories! A good idea is to use low-fat yogurt as the filler.


There's no way to avoid it, but if you want lose weight, fresh fruit and vegetables are just going to be a part of your diet! And let's face it, it's not that fun to be shoving them down your thought every day, that's why it's best to sneak them into your body. It's all about enjoying the process, if you make it a 'gruelling' experience you will give up sooner and won't burn any fat that way!

Author:   Justin Greyling

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8 Creative Ways to Burn More Fat at Work

Are you trying to set time aside before or after work for fat burning exercise? And how is that working for you? Do you get home and make dinner only to realize that there is just simply no time left in the day for exercise? If I said you could slip extra exercise into your work routine I'm sure you would be interested!

 

Well here are a couple of tips you can use in order to burn more fat at work:

 

1. Leave your car at home! - If you live close enough to work, try walking to work or even cycling. In fact, walking is one of the easiest and healthiest ways of burning fat.

 

2. Stand more - because standing burns off more fat than sitting, try looking for opportunities to stand rather than sitting. You can do this by switching your 'sitting desk' to a 'standing desk', standing while eating your lunch and also walking to other department in your company instead of messaging/calling them.

 

3. Have a break have a... fitness break! - Instead of hanging out in the lounge with coffee and snacks at the tea/coffee break time, go for a stroll outside or do some stretching. This also improves your diet by cutting out on all the sugar that is usually associated with this break time.

 

4. Use a fitness ball instead of a chair - this might seem odd but is great way to burn fat, if you can balance, that is. Also you will be building your core muscles which in turn will help in the fat burning process.

 

5. Keep hand weights at your desk - Do a couple of arm curls in between meetings. You can even mix it up by keeping other exercise equipment such as stretchy cords that provide resistance when you pull on them.

 

 

 

6. Create a lunchtime walking group - this is great exercise for your lunch break, get a few work colleagues together and go for a walk! And on the plus side if you are a very social person you will love this part of your work day while burning fat!

 

7. Do a couple of 'walking meetings' - Instead of meeting or brainstorming at a desk, if it is practical get up and do it on the go. And besides if it is new ideas you are looking for, then the extra blood flow will definitely help the creativity juices.

 

8. Get there faster - if you are lucky enough to have a job that involves a lot of walking, then pick up the pace and you will burn more calories.

 

 

Well there you go, as long as you aren't wasting any time at work these tips will definitely you on your weight loss journey. You probably aren't going to replace all your 'after hour exercise' with these tips, but they will definitely make up what you are missing on the odd occasions and can get you past those few extra stubborn pounds.

 

Author:   Justin Grayling

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Fast Weight Loss With Increased Metabolism

The main reason to consume food is to gain energy and have enough strength to perform the daily tasks. Therefore the breakdown of the food items into enzymes is very essential. If enough calories are not burnt inside of your body, then this would get collected as extra flesh and result in obesity. To burn the calories the only process that is found responsible is metabolism. If there are ways that one can increase the rate of metabolism, then surely the fats can be cut down on the body. It is not required for someone to keep searching for the different ways to reduce the body weight. Plan a good diet and workout, and everything would just fall in place to gain an attractive personality.

 

There are some processes that are not under the control of the humans, for example, the calories required by the different processes in the human system cannot be decided, these can only be determined. But, how many calories an individual can burn in a day are under control as it can be regulated with a few changes in the daily routine.

 

1. Avoid starvation mode. This is a myth amongst many that to starve and to deprive of oneself from food can help in losing weight. Rather, this can cause harmful effects. Not taking enough amount of food deprives the body from the energy needed and metabolism would crawl as it did not find enough energy to continue.

 

2. Drinking enough water is suggested as one of the best ways to maintain a healthy system. 8 to 12 glasses of water consumption is not much, anyone can manage to take this amount and it has been found that people who maintain this amount of water have a higher metabolism rate.

 

3. Green tea has proven great results too. It promotes fat burning with a compound named ECGC. A study says that an individual can reduce up to 4 to 5 percent of body weight if consumes 3 to 5 cups of green tea for at least 12 weeks.

 

4. Intake calcium, it will help metabolization efficiently. There are certain supplements, which can work as fast weight loss pills. Stop believing that overcutting of calories is anyway going to be beneficial in losing weight, rather healthy meals, consumption of proteins and maintaining a pile on protein along with the necessary workout is all that is required.

 

A body should get everything that is needed to increase the metabolism so that the unnecessary fat can be cut down easily. Remember that no one is convincing you to eat more, but, only to meet the required energy levels for which 6 mini meals are preferable than having 3 huge meals.

 

Alcohol consumption is widely accepted all over, but having an alcoholic beverage before the meal can cause to consume about 200 calories more, thus, it would be better if it is avoided. A healthy diet and a good workout to increase the metabolism help more than any weight loss tablets.

 

Author:  Rohit Bisht


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Delicious Walnut Health Benefits: Advantages for Brain, Heart, Fertility

Walnuts are perhaps the most famous tree nut of all and have been named the "Healthiest of all Nuts". They are rich in plant-based fats and are a good source of the B-vitamins and many minerals. Even though walnuts are one of the easiest foods to eat, they are also a powerful weapon against chronic diseases. Walnuts can be eaten by the handful as a snack, or in salads, soups, vegetable dishes, baked goods or smoothies.


Due to their uniquely high amounts of healthy fats and potent plant chemicals, recent studies are publishing evidence that walnuts can reduce brain stress, lower cholesterol, increase fertility in men, reduce inflammation, lower the risk of diabetes, strengthen the immune system, and help with insomnia because of the natural melatonin they contain.

Supporting the claim that walnuts are the healthiest nut is a recent study from the journal "Food and Function". The researchers evaluated nine types of raw and roasted nuts and they found walnuts to contain the highest levels and quality of antioxidants. An "antioxidant" is a substance in food or vitamins that neutralizes the harmful effects of oxygen in the body. These "oxidative" effects contribute to aging and disease.

English walnuts offer powerful benefits to brain health. A study called "Role of Walnuts in Maintaining Brain Health with Age" was published in the Journal of Nutrition. The researchers wrote that walnuts not only reduce the inflammatory load on brain cells, but they also improve communication and connection between the brain cells themselves - helping to maintain good brain health with increasing age.

For a healthy heart and long life, walnuts have been shown to decrease the risk of cardiovascular disease and also extend life spans in general. Walnuts contain the amino acid l-arginine, which offers protective benefits for the heart. A quarter cup of walnuts contains about 1,130 milligrams of l-arginine. The American Journal of Clinical Nutrition reviewed 13 heart studies and found that the people eating walnuts benefited from a significant decrease in overall cholesterol and had major benefits in the quantity of antioxidants available to them.

Walnuts have been proven to improve fertility and reproductive health. The medical journal "Biology of Reproduction" conducted a study of 117 healthy men and found that eating around a half-cup of walnuts each day produced an increase in healthy fats in the bloodstream and greatly improved the health and vitality of sperm.

Walnuts can be a good sleep inducing food. Russel Reiter, Ph.D., a professor of cellular biology at the University of Texas says, "Relatively few foods have been examined for their melatonin content. Our studies demonstrate that walnuts contain melatonin, that it is absorbed when it is eaten, and that it improves our ability to resist oxidative stress caused by toxic molecules."

Eating walnuts regularly can be a delicious and simple way to prevent disease and take advantage of their many health benefits.



Author:  Jobee Knight

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Astonishing Health Benefits of Coconut Water

Coconut water, especially tender coconut water, has incredible health benefits. It is a tasty and invigorating low-calorie natural drink. Here are some of its amazing health benefits.

For a glowing skin
Got dry skin? While skin texture is mainly hereditary, there is a lot you can do to improve it. Not many are aware of the benefits of coconut water when it comes to skin care. The liquid, considered the purest after water, helps skin to absorb water, making it look more young and supple.

Give you an energy boost
It is a good source of carbohydrate and gives you an energy boost. It can also eliminate stomach problems like heartburn, gastroenteritis and acid reflux. This is a healthier choice than any other fruit juices because it is almost entirely fat-free and sugar-free. So you can have it almost every day.

 

Rehydrates the body

This drink is the best to quench thirst. In case of fluid loss due to excessive sweating or vomiting, this juice helps to rehydrate the body.

Lowers Blood Pressure
Coconut water is rich in vitamin C, potassium and magnesium content and can control high blood pressure. Potassium can balance out the harmful effects of sodium, thereby helps to lower blood pressure. Drink fresh coconut water twice a day and see the results.

Heart Tonic
Tender coconut water is good for your heart. It can lower 'bad' cholesterol and increase high-density lipoprotein or the 'good' cholesterol levels, thus reducing heart disease risks.

Improves blood circulation
It has anti-inflammatory properties and helps to improve blood circulation. Thus, it helps reduce plaque formation in the arteries and lowers the risk of heart attacks and strokes.

Cure for hangovers
This is also a great natural remedy for hangovers. Alcohol dehydrates your body, while this coconut juice replenishes the electrolytes in the body and boosts hydration.

Promotes Weight Loss
Coconut water is an ideal drink for weight loss. It is low in calories and easy on the stomach. In fact, this light and energizing drink has various enzymes that aid weight loss. Drink a glass of coconut juice every day to lose weight. However, do not drink in excess as eventually it may add more calories than you want.

Treats Headaches
Dehydration is the cause of most headaches. Coconut water can supply electrolytes to the body and boost hydration. Low levels of magnesium can cause migraines. This is rich in magnesium hence it can cure migraines. Studies also suggest that magnesium can help reduce the frequency of migraine attacks.

 

Author:  Amy Anderson Lee

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Top Reasons Why You Should Eat Food With a High Level of Omega-3

There is an overwhelmingly large number of medical studies that back up the fact that omega-3 fatty acids offer huge health benefits. EPA and DHA are a type of omega-3 fatty acids that are mainly found in certain fish including Bluefish, Tuna, Salmon, Herring, Anchovies, and Sardines. Food sources including walnuts, flaxseeds, soybean oil and canola oil also contain a good amount of ALA, another omega-3 fatty acid.




Flaxseed

Adding food sources or supplements high in omega-3 fatty acids in your everyday diet is extremely important to your physical wellness. Some scientific researchers have also found that omega-3 has excellent benefits for our brain. Still not convinced why take omega-3 in your daily diet? Following are the 5 health benefits of omega-3 fatty acids that explain how important these nutrients for our body are.


They foster brain development in infant during pregnancy


Salmon

Omega-3 acids stimulate the brain and visual development in infants. About 40% of polyunsaturated fatty acids in brains and 60% of them in the eye retina are made of DHA, an omega-3 fatty acid.

This is why taking omega-3s during and before pregnancy is really important for to-be-mothers; it will not only promote brain development in the infant but also save them from health problems such as poor vision, ADHD and behaviour problems. Taking the required amount of omega-3s during pregnancy will aid intelligence and good eyesight in your child.


They reduce the risk of heart disease


Tuna

Heart diseases are a leading cause of people's death in the world today. And studies show that omega-3 fatty acids help lower the risk of heart diseases. They can raise the level of good cholesterol (HDL), maintain blood pressure, lower bad cholesterol (LDL) and prevent a formation of blood clots in the heart.

They help prevent depression
Many studies have revealed that omega-3 fatty acids can help cure and prevent depression as well as anxiety, which are the biggest health threat in the world today. Mainly EPA has found to be most effective omega-3 fatty acid in reducing the level of stress and anxiety. Taking nuts and fish oil can help boost the omega-3 level in your body. Or you can also take omega-3 supplements to fight depression.

They give you healthy eyes and good vision
DHA, an omega-3 fatty acid, is a primary substance building our eyes' retina. Ensuring you take ample intake of DHA will help prevent a risk of vision impairment and blindness. People with low level of DHA are more vulnerable to vision problems.

They help cure ADHD in kids


Walnuts

Several studies have revealed that kids suffering from ADHD (Attention deficit hyperactivity disorder) have a poor level of omega-3s than the kids with no ADHD or other health problems. Besides, some other studies have found that omega-3 fatty acids help reduce signs of ADHD such as restlessness, poor attention, and impulsivity.

On top of these, there are many other health benefits of omega-3s such as,

 

• They can reduce chronic inflammation
• They help reduce signs of metabolic syndrome
• They can help cure mental disorders
• They help treat autoimmune diseases
• They prevent Alzheimer's disease and dementia
• They also lower the risk of some cancers including breast, colon, and prostate cancer
• They help control Asthma condition
• They can cut down fat in liver
• They increase the bone strength and improve joints' health
• They can help get good night sleep
• They can also help reduce menstrual pain
• They promote skin wellness

Now you know why eating fatty fish, nuts, and flaxseeds are really important to your mental and physical wellness. If you aren't able to consume omega-3s these food sources, you can also take an omega-3 supplement with your physician's advice.

Author:  Ravi Patel


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10 Benefits of Drinking Water

I saw a video on You Tube that said we need to drink at least half our body weight in fluid ounces. So if you weigh 200 pounds, then you need to drink at least 100 fluid ounces every day. I would buy gallon jugs of water, but I rarely drank the whole gallon in a day. I noticed that the small bottles of water were measure in 16.9 fluid ounces. This was easy to measure.

I started to buy 24 packs of 16.9 ounce bottles of water. I made a goal to drink 10 bottles a day. I only weighed 190 pounds at that time but I knew that since I had severely dry skin then I probably needed to drink much more water than one half my body weight in fluid ounces. I probably drink an average of about eight 16.9 fluid ounce bottles of water each day. Since I started paying attention to the amount of water that I drink I noticed several things within only two weeks.


- The cracked, flaky skin on my legs started to clear up.
- The discoloration around my wrists disappeared completely. (The skin around my wrists had be extra dry and discolored for years.)
- My urine was either clear or light yellow (It was normally dark yellow.)
- The hard calloused skin on my feet started to soften up.
- I am more regular.
- I noticed a dramatic difference in my sexual performance. (There is nothing more devastating to the 30 something male self-esteem than the inability to "get it up.")
- I lost about 10 pounds of fat. (I was not trying to lose weight, but I am more ripped than I have ever been in my life!)

Those are just the things that I immediately noticed. I was so blown away that I looked up some of the other benefits of drinking water. Here are 10 benefits of drinking water.

1. Drinking water is good for fat loss. Water flushes out the by-product (waste) of fat breakdown. When there is not enough water to do this job the liver compensates, which diverts the livers attention from its more important job of burning fat. Also you will naturally eat less when you drink more water.
2. Drinking water is good for preventing certain ailments. Some ailments such as fatigue, headaches, muscle spasms, and back pain are caused by dehydration.
3. Drinking water can help you to look younger- What? Yes, water is the mythical fountain of youth. Water flushes toxins out of the skin. When you are properly hydrated your skin and muscles are more full and radiant. If you are not drinking enough water you may start to look more and more like Skeletor.
4. Drinking water is good for sexual performance. Yes it is true. Your pride and joy, the love muscle, is mostly comprised of water when it is at its peak performance.
5. Water is good for cleansing and detoxing. Spending tons of money on detoxing solutions without drinking lots of water is defeating the purpose, and may do more harm than good.
6. Drinking water reduces the risk of disease- cancer, heart attack
7. Drinking water helps you to recover from injuries quicker.
8. Drinking water will help to boost your immune system and mental acuity.
9. Drinking water increases energy and alertness
10. Drinking water cushions joints and muscles.

If 75% of your body is water and roughly 90% of your brain, doesn't it make sense to drink plenty of water? Drinking more water is just one thing you can do for better health. When you incorporate drinking more water with other healthy habits you will be well on your way to a healthier lifestyle.

Author:  The Invincible J

 

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What Are the 14 Super Foods?

Here are the 14 super foods you'll want to consider adding to your diet. There's no doubt that diet plays an important role in the maintenance of health and the prevention of disease. To help reduce the risk of disease, more people are adding super foods to their diet. Super foods are those foods that have additional health benefits beyond simply providing nutrition.

 

These foods are high in phytonutrients, which may give them additional disease fighting powers. Although the foods that are worthy of being called super foods may be open to debate, there are certain stars in the nutritional world that play an important role in diet, and may play a part in protecting against chronic disease.

 

Broccoli

Broccoli is a rich source of vitamin C and fiber, as well as a group of chemicals known as isothiocyanates, thought to potentially prevent certain types of cancer. This simple, green super food is a healthy addition to any diet.

 

Watercress

This green super food has a unique chemical known as nasturtin, which is converted into an isothiocyanate known as PEITC. This has been shown in studies to slow down the growth of prostate, breast and colon cancer cells. The components in watercress are also thought to reduce the risk of macular degeneration of the eye. This green super food is best eaten raw, as heat can destroy the PEITC.

 

Walnuts

Walnuts are a good source of omega-3 fatty acids, which help to lower blood cholesterol and triglyceride levels. They're also a rich source of fiber and vitamins, particularly vitamin E and the B vitamins. Although nutritionally dense, they're higher in calories than the other super foods and should be eaten in moderation.
 

 Blueberries

These humble fruits have the distinction of having one of the highest antioxidant capacities of the common fruits. Rich in powerful antioxidants known as anthocyanins, blueberries are thought to play a role in protecting nerve cells involved in motor skills, learning and memory as people age.

 

 

Apples

Although the apple may not be the most exotic fruit on the vine, it does have some noteworthy health benefits. Apples are rich in flavonoids, which have been shown to have antioxidant activity. Apple consumption has been correlated with a reduced risk of stroke as well as diabetes. Plus, apples are also a good source of vitamin C.

 

Spinach

Spinach is another green super food lauded for its health benefits. Rich in a variety of flavonoids and high in vitamins K, A and C, this simple food is thought to play a role in the prevention of a host of chronic diseases. It packs a powerful nutritional punch for a vegetable so low in calories.

 

Yogurt

Yogurt is considered a super food because of its probiotic capabilities. The friendly bacteria found in a container of yogurt help to preserve the health of the intestinal tract, as well as the immune system. Plus, it's a good source of calcium and protein. There's much to love about this underappreciated dairy product.

 

Wild salmon

The only meat to make the list, salmon is known for its high content of omega-3-fatty acids, the same heart friendly fats found in walnuts that help to lower blood cholesterol and triglyceride levels. It's important to select wild salmon since farm raised salmon may be contaminated with PCBs and dioxanes, both potential cancer causing agents.

 

Kale

Kale is a member of the brassica family of vegetables, which includes fellow super foods, broccoli and watercress. Kale has many of the same benefits as these other green superstars because of its high content of isothiocyanates. It's thought that kale may have cancer preventive properties as well as cardiovascular benefits. It's also a concentrated source of vitamins and minerals, being particularly high in vitamins A, C and E.

 

Tomatoes

Although many people may not think of the tomato as a super food, it is a rich source of lycopene, a potent antioxidant that is being studied for its role in preventing prostate cancer. The lycopenes found in tomatoes are best absorbed when the tomato is cooked, so tomato sauce is one of the best ways to get the health benefits that tomatoes have to offer.

 

Green tea

Green tea is a healthy source of catechins such as EGCG, which are thought to play a role in preventing a variety of chronic disease including certain types of cancer and heart disease. Numerous studies are ongoing to look at the potential benefits of drinking green tea for health.

 

Flaxseed

High in omega-3 fatty acids, flaxseed may help protect heart health and reduce inflammation in the body. It's also high in lignans, which studies have shown may prevent or slow down the growth of breast tumors. The beneficial components of flaxseed can only be absorbed when the seeds are ground; whole flaxseeds pass through the body undigested.

 

Avocados

Avocados contain oleic acid, a monounsaturated fat that's associated with a lower risk of heart disease as well as the ability to lower cholesterol levels. They're also rich in potassium, fiber and folate, although higher in calories than most vegetables.

 

Raspberries

Last but not least, raspberries are a rich source of anthocyanins, and their sweet taste makes them an excellent alternative to a high calorie dessert.

 

 

These super foods are a tasty way to add extra nutritional punch to your diet. Whether you choose a green super food or a cup of yogurt flavored with fresh blueberries, you'll be doing something good for your body.

 

 

Author:  Kristie Leong

 

Article Source

Here's wishing YOU a Healthy New Year in 3 bitesize steps

I hope you had a great Christmas and whether you over indulged or not, with the start of a New Year comes all the hope for a new YOU.  If your New Year Resolutions include living a healthier lifestyle, to lose weight and being more confident in yourself, then please subscribe to this blog.  I'll be here to help you over the course of your goals and for the years to come. 

 

Step 1: Set your objectives

 

So on the assumption that you are taking this seriously, the first thing we need to do is to set our objectives (our goals), what is it we are aiming for, what do we want to achieve? 

 

You may have noticed I used the plural, objectives - if you only have the one objective (eg to lose weight) I'm sure you'll soon get knocked off course and give up.  Having multiple goals can help spur us on for longer. 

 

Your goals need to be written down, I recommend you use the SMART (Specific Measurable Achievable Relevant Time) approach as this can really help.  In fact I'm going to suggest that not only do you write your objectives down but that you keep a log of your progress.  This is all a part of getting you to 'buy in' to the new lifestyle.

 

 

 

Here are a few example objectives, you need to make your objectives relevant to your own specific circumstances:

• To lose 2 stone (28 lbs) within 3 months 
• To drop 2 dress sizes before my daughter's wedding
• To lose 4 inches off my waistline within 4 months

 

 

 

Step 2: Information phase

 

It's time to ask yourself some very personal and direct questions.   You must be honest with yourself if you are going to make a difference to your future. 

 

Ask yourself:

• Did I achieve any health and lifestyle goals last year, what worked well and why, what not so well and why didn't they work well?  If you understand the reasons (root cause) for not achieving something then it is easier to do something about it
• What do I find easy to achieve, what do I find hard to achieve, why is this? 
• What time will I be able to put aside to do this properly or more importantly, how am I going to build this into everyday living? What needs to change?
• How am I going to ensure I stick with it?

 

 

Step 3: Plan Do Review

 

a) Plan

There are so many different diets out there your have to select one that is right for you.  As there is so much choice and dietary experts appear to change their opinions on what the answer is too frequently, the only person who can really choose is you.  So find one that you think will give you the best chance of success.  Remember unless you need to loose weight in some ridiculously short time scale then this is probably more a marathon than a sprint.  Choose a diet that appeals to you, for example it is no use selecting a diet specialising in spicy Indian food if you do not like it. 

 

Remember the key to most diets is balancing nutrition, portion size and regular exercise and making it a routine part of your daily life.  To start with the diet will have a novelty value, perhaps even have a fun element, but this can soon evaporate.  You have to build the change in food intake and exercise into your daily routine, it has to be allowed time to become the norm, almost to the point where choosing healthier options comes naturally - be warned this is not an overnight thing, this takes a lot of time.

 

 

b) Do

Most dieting is a psychological challenge, mind over matter, having the ability or drive to see it through will be the key to your success.  For me the hardest part is having sufficient will-power to control the urges so that I do not to succumb to those sweet treats or extra helpings of savoury snacks.  My free gift to you 'Living a Weight Loss Lifestyle' for signing up to my blog can help you here, so sign up today and take advantage of this free guide.

 

Think about having a support network, it may be just your spouse or partner or a close friend who can help you rather than challenge you.  Keep reading about nutrition, read this blog, invent new and healthy recipes, there are lots of ways of maintaining your interest and of course, do not lose sight of your goals.  I know people who stick their goals on the fridge door, one as a reminder and two to keep them out of the fridge! 

 

I do recommend you keep a log of not only what you eat but also how you feel.  It will provide you with a great sense of achievement to look back at how far you have come.

 

One aspect where you can make to easy wins is by cooking and eating meals at home.  Shop bought ready meals are not known for their healthiness and are full of additives and preservatives, preparing your own meals with fresh produce is much healthier and will also give you a positive sense of achievement and save you money.  If you prepare extra you can put this either in the fridge for tomorrow or maybe freeze it for another day.

 

 

c). Review

It's good to know what works well and repeat it but equally tweak those elements of what does not go well.  It has been said that if you eat a food you do not like 11 times, by the 11th time you will like it! So this is saying try something different but don't give in if you don't like it the first time (unless you have an allergic reaction of course!).  I've actually come to love snacking on organic raw broccoli through this method!

 

 

 

Throughout all of this you must not to be too harsh on yourself and if you fall off the wagon, just remember to get back on it straight away.  Remember for a successful outcome, you are in this for the long haul so don't give up without a fight.  Subscribe to my blog for regular updates, hints and tips for moving to or maintaining a healthier lifestyle. 

 

 

Here's to a healthier and new YOU!

 

 

TTFN

 

Peter

 

 

 

 

 

Source:  Peter Abell