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Tuesday, December 16, 2014

No more Excuse you can lose weight in Holidays/Christmas time

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New approach in losing weight in Holidays/Christmas time


This is my new article on this year’s Christmas. In the last article you will see  some cool ideas to for losing weight in holidays. If you know any other cool ideas please share in this article so that we all can also get healthy.



No more Excuse you can lose weight in Holidays/Christmas time

We all have overcome temptations and slip-ups before. Every day poses new challenge, yet we all remain strong and continue to make progress toward our goals. Why should the Christmas holidays time be any different? If you want to lose weight this month, you can. You just have to choose to stay in control, one day at a time. Here are some easy tips that will help you keep holiday weight gain at bay and lose a few pounds by New Year.

 

 

Schedule your Gym like a Dr. Appointment.

As you wouldn't miss work, a doctor's appointment or an important meeting, to bake cookies or do some holiday shopping, would you? Add your workouts to your calendar so that other obligations don't get in the way of your gym time

 

Re-gift your treats and food

Whenever you get treat and food as gift from your love one, this does not mean you have to eat that. There are plenty of opportunities to re-gift food gifts over the holidays: bring them to parties, potlucks, and other get-togethers. Or, donate store-bought foods to a local food pantry or hospital to spread the holiday spirit to others. Take home-baked goods to a homeless shelter.
No more Excuse you can lose weight in Holidays/Christmas time

Plan your holiday meals everyday

Plan your holiday meals and snacks in advance so you can enjoy your favorites and still stay on track. Before you head to another party or sit down for a holiday dinner, pre-track your food for the day. Find places to cut back on calories in order to splurge a little more on your holiday meal.

 

Look up calories before you jump to eat.

You can use online tracker to calculate the nutrition information in your favorite holiday foods. If you really want to eat a chocolate from a store, open your Nutrition Tracker first and decide whether it fits in with your plan.

 

No more Excuse you can lose weight in Holidays/Christmas time

Daily Track your food intake

That means all of it, from the spoonful of cookie batter you ate while baking to the free sample of ham at the grocery store. These "hidden" calories are easy to gloss over but can really add up. Plus you know from experience how it helps you to lose weight and eat better. If you do nothing else during the holidays, track your food diligently every day.

Don't make mountains out of molehills

It's easy to go over your calories one day and feel like a failure. But remember that it takes much more than one day of overeating to thwart your progress. Accept your slip-ups, learn from them and move on.

Make fitness your priority.

 I like to remind everyone that food is only one part of the equation that determines whether you'll lose or gain weight. Fitness is just as important. Don't let your workouts go by the wayside. If anything, you should be trying to work out more than before to curb weight gain and extra eating

Bring your own food for some holiday party

This is a great tip if you're heading to a party and don't know what's in the food (or how it was prepared). Pick a healthy, low-Cal recipe that you can bring. And no matter what kind of food is there, you'll have at least one dish you can eat with confidence.

No more Excuse you can lose weight in Holidays/Christmas time

Add 15 extra minutes of cardio to your days

Some experts say that adding just 10 minutes of vigorous exercise to your usual workout routine can counter the effects of a little extra holiday eating. You can spare an extra 10 minutes, right? Even if you can't fit it in all at once, try to do small amounts throughout the day. High-intensity moves like jumping jacks, high-knee running in place, or jumping rope all work. Or you can try our 10-mintue cardio videos to torch those extra calories in one shot.

 

Limit alcohol./beer/wine use

It lowers inhibitions, making it more likely that you'll forget about your nutrition plan and overindulge. Plus, alcohol alone is pretty high in calories. If you can party hop without drinking at all, you'll be better off. If you must drink, nurse your glass slowly, choose diet-friendly drinks, and limit the number of servings. Oh and yes, alcohol does contain calories, so add every drink to your Nutrition Tracker.
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Tuesday, December 9, 2014

Why this new fat reducing miracle Drug could Help Obese Peoples (40% fat reduction)?

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New Miracle fat reducing drug will help everyone in different way

Development of this compound for human use would provide a non-surgical way to actually reduce accumulated white fat," said Renata Pasqualini of University of Texas MD Anderson Cancer Center, whose study appears in the journal Science Translational Medicine.


Why this new fat reducing miracle Drug could Help Obese Peoples (40% fat reduction)?

An experimental drug that chokes off the blood supply to fat cells helped obese monkeys slim down, a sign that it may work in people, too, U.S. researchers said on Wednesday.
Researchers carried out trial runs of the new weight-loss jab called Adipotide on overweight monkeys and discovered that daily injections of the drug led to the animals losing 11% of their body weight in just four weeks.

 

Why this is different fat reducing drug?

The drug, known as Adipotide, takes a different approach from other weight loss medicines, which have generally tried to control appetite, alter the absorption of fat or increase metabolism in order to help people lose weight.
Why this new fat reducing miracle Drug could Help Obese Peoples (40% fat reduction)?

How this drug works

"The drug works by seeking out and sticking to proteins on the surface of blood vessels that feed white fat cells -- the kind that gathers under the skin and around the middle.Once attached, the drug releases a synthetic molecule that triggers a natural process of cell death that kills the fat cells.Earlier tests of the drug on obese mice helped them lose 30 percent of their body weight.The latest study involved 15 monkeys that became obese in much the same way humans do -- by overeating and getting too little exercise.Ten monkeys were treated and five were the control group. At the end of the study, treated monkeys lost an average of 38.7 percent of their total body fat, compared to 14.8 percent for the control animals.Treated monkeys also lost 27 percent of their abdominal fat.Monkeys remained bright and alert throughout the study. The chief side effects were increased urine output and slight dehydration, both symptoms of mild kidney failure. But these were reversible and varied by dose.

Why this new fat reducing miracle Drug could Help Obese Peoples (40% fat reduction)?
The researchers are now planning to test the drug in obese patients being treated for prostate cancer."Obesity is a major risk factor for developing cancer, roughly the equivalent of tobacco use, and both are potentially reversible" Dr. Wadih Arap, also of MD Anderson, who worked on the study, said in a statement."Obese cancer patients do worse in surgery, with radiation or on chemotherapy -- worse by any measure."Patients in the study will get daily injections of the drug for 28 consecutive days."The question is, will their prostate cancer become better if we can reduce their body weight and the associated health risks," Arap said.Drug companies have had a difficult time getting new obesity drugs approved in the United States, with Vivus Inc, Arena Pharmaceuticals Inc and Orexigen Therapeutics Inc's all suffering setbacks this year over safety concerns.

More than a third of Americans are overweight and more than a quarter are obese, increasing their chances of developing health problems including type 2 diabetes, heart disease, high blood pressure, fatty liver disease and some cancers.
(Source- Science Translational Medicine journal)
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Tuesday, December 2, 2014

ABC about Good and Bad Fat and health

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ABC about Good and Bad Fat and health


This is good news for everyone that all fat we eat are not bad, so to know more about this please read this article for more detail.
Fats (lipids) are a class of nutrients. Fat can be broken down to supply energy (measured as calories) to the body. Most foods that contain fat have a mixture of these two categories, but usually there is more of one category than the other.


Saturated fat                              


Saturated fat is the main dietary cause of high blood cholesterol. Saturated fat is found mostly in foods from animals and some plants. Foods from animals include beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheeses and other dairy products made from whole and 2 percent milk. All of these foods also contain dietary cholesterol. Foods from plants that contain saturated fat include coconut, coconut oil, palm oil and palm kernel oil (often called tropical oils), and cocoa butter.

ABC about Good and Bad Fat and health

Hydrogenated fat


During food processing, fats may undergo a chemical process called hydrogenation. This is common in margarine and shortening. These fats also raise blood cholesterol. The saturated fat content of margarines and spreads is printed on the package or Nutrition Facts label.


Good Fat-Polyunsaturated and monounsaturated fats


Polyunsaturated and monounsaturated fats are the two unsaturated fats. They're found mainly in many fish, nuts, seeds and oils from plants. Some examples of foods that contain these fats include salmon, trout, herring, avocados, olives, walnuts and liquid vegetable oils such as soybean, corn, safflower, canola, olive and sunflower.
Both polyunsaturated and monounsaturated fats may help lower your blood cholesterol level when you use them in place of saturated and trans fats. But a moderate intake of all types of fat is best. Keep total fat intake between 25 and 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids such as fish, nuts and vegetable oils.

Trans-fatty Acids and Hydrogenated Fats


ABC about Good and Bad Fat and health


Unsaturated fatty acids can be in one of two shapes — "cis" and "trans." These terms refer to the physical positioning of hydrogen atoms around the carbon chain. The cis form is more common than the trans form. Trans-fatty acids (TFA) are found in small amounts in various animal products such as beef, pork, lamb and the butterfat in butter and milk.
TFA are also formed during the process of hydrogenation, making margarine, shortening, cooking oils and the foods made from them a major source of TFA in the American diet. Partially hydrogenated vegetable oils provide about three-fourths of the TFA in the U.S. diet. The trans fat content of foods is printed on the package of the Nutrition Facts label. Keep trans fat intake to less than 1 percent of total calories. For example, if you need 2,000 calories a day, you should consume less than 2 grams of trans fat.
Trans-fatty acids are also formed during the process of hydrogenation. "Hydrogenate" means to add hydrogen. When unsaturated fatty acids are hydrogenated, some of the hydrogen atoms are added on opposite sides of the molecule to the already attached hydrogen. Cis double bonds convert to trans double bonds, and the fatty acids become saturated

 

 

ABC about Good and Bad Fat and health

Total fat

Total fat refers to the amount of fat in the diet given as a percentage of total calories. It is recommended that 20% to 35% of your total calories come from fat. This includes all types of fat, including saturated, Trans, monounsaturated, and polyunsaturated fat.
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Monday, November 24, 2014

Best superfood we must add to our daily diet

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Multitasking Super Foods

These foods are also called multitasking foods because they benefits us many ways…Here is the list we all must add in our daily diet for health and nutritional balance;

 

1. Healthy Yogurt

Low fat or fat-free plain yogurt is higher in calcium than some other dairy products and contains a great package of other nutrients, including protein and potassium. It can also

Best superfood we must add to our daily diet

be enhanced with other good-for-you substances. "Yogurt is a vehicle food that can be enriched with probiotics for a healthy balance of bacteria in your gut, and beneficial, heart-healthy plant stanols," says Zied. "And lactose sensitive people may tolerate yogurt better than milk." Look for plain yogurt fortified with vitamin D, and add your own fruit to control sweetness and calories. Versatile yogurt can also be used in entree and bakery recipes, in dips for veggies, etc. Don't like yogurt? Skim milk is another super dairy food that has only 83 calories per cup and is easy to slip into coffee to help you get one of the recommended three servings of dairy each day. "Dairy foods contain practically every nutrient you need for total nutrition -- and in just the right balance," says bone health expert, Robert Heaney, MD. "No other food group in the diet is as complete or as economical."

2. Tasty Eggs

They make the list because they are nutritious, versatile, economical, and a great way to fill up on quality protein. "Studies show if you eat eggs at breakfast, you may eat fewer calories during the day and lose weight without significantly affecting cholesterol levels," says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. Eggs also contain 12 vitamins and minerals, including choline, which is good for brain development and memory. Enjoy them at any meal or hard-cooked as a portable snack.
Best superfood we must add to our daily diet

3. Go for Nuts

They have gotten a bad rap because of their high fat content. But their protein, heart-healthy fats, high fiber, and antioxidant content earn them a place on the top 10 list. The key to enjoying nuts, experts say, is portion control. "All nuts are healthful in small doses, and studies show they can help lower cholesterol levels and promote weight loss," says Today Show nutritionist Joy Bauer, MS, RD. "I like pistachio nuts because they also contain plant sterols and it takes longer to crack the shell and eat them, making it easier to control the portion. Whether you prefer pistachios, almonds, peanuts, walnuts, or pecans, an ounce a day of nuts help fill you up. Nuts add texture and flavor to salads, side dishes, baked goods, cereals, and entrees. They taste great alone, too. Zied recommends putting together your own "100-calorie packs" of nuts for easy and portable snacks.

 

4 Try some Kiwis

They are among the most nutritionally dense fruits, full of antioxidants, says Ward. "One large kiwi supplies your daily requirement for vitamin C," says Ward. "It is also a good source of potassium, fiber, and a decent source of vitamin A and vitamin E, which is one of the missing nutrients, and kiwi is one of the only fruits that provides it." The sweet taste and colorful appearance of kiwis makes it easy to slice in half, scoop out with a spoon and enjoy alone, or slice it into desserts, salads, or side dishes. Kiwifruit can also have a mild laxative effect due to their high fiber content.

 

5. Quinoa is fun

.Quinoa is now readily available in many supermarkets and is one of the best whole grains you can eat, according to Zied. "It is an ancient grain, easy to make, interesting, high in protein (8 grams in 1 cup cooked), fiber (5 grams per cup) and a naturally good source of iron," she says. Quinoa (pronounced keen-wa) also has plenty of zinc, vitamin E, and selenium to help control your weight and lower your risk for heart disease and diabetes, she says. Quinoa is as easy to prepare as rice and can be eaten alone or mixed with vegetables, nuts, or lean protein for a whole-grain medley. Try to make at least half your daily grain servings whole grains. In addition to quinoa, try barley, oats, buckwheat, whole wheat, wild rice, and millet.

 

6. Beans beans all time

They are good for our heart -- really! Beans are loaded with insoluble fiber, which helps lower cholesterol, as well as soluble fiber, which fills you up and helps rid your body of waste. They're also a good, low-fat source of protein, carbohydrates, magnesium, and potassium. Bauer favors edamame (whole soybeans) because they also contain heart-healthy omega-3 fatty acids. Beans can easily substitute for meat or poultry as the centerpiece of a meal, says Bauer, but they also work as a side dish, or tossed into soups, stews, or egg dishes. The U.S. Dietary Guidelines recommend 3 cups weekly.

7. Go Salmon fishing

Salmon is a super food because of its omega-3 fatty acid content. Studies show that omega-3 fatty acids help protect heart health. That's why the American Heart Association recommends eating fatty fish like salmon twice weekly. Salmon is low in calories (200 for 3 ounces) has lots of protein, is a good source of iron, and is very low in saturated fat. You can simply grill or bake it, top it with salsas or other low-fat sauces, or serve it on top of salad greens. If you don't like salmon, Lichtenstein recommends eating other kinds of fish, like canned tuna. And what about the mercury content? (Mercury is known to accumulate in fish.) "The benefits of eating salmon or other fatty fish twice weekly far outweigh any risks, but if you are concerned, check with your doctor," says Zied.

8. Why Broccoli

Broccoli is one of America's favorite vegetables because it tastes good and is available all year long. It's a rich source of vitamin A, vitamin C, and bone-building vitamin K, and has plenty of fiber to fill you up and help control your weight. "Some people think beta-carotene (vitamin A) is only found in orange and yellow vegetables, but broccoli is an excellent source," says Ward. You can eat broccoli raw, lightly steamed, stir-fried, roasted, or grilled. Eat it as a side dish, or toss into grains, egg dishes, soups, and salads.

 Best superfood we must add to our daily diet

9. Nice Sweet potatoes


Sweet potatoes are a delicious member of the dark orange vegetable family, which lead the pack in vitamin A content. Substitute a baked sweet potato (also loaded with vitamin C, calcium, and potassium) for a baked white potato. And before you add butter or sugar, taste the sweetness that develops when a sweet potato is cooked -- and think of all the calories you can save over that loaded baked potato. "If we eat more foods like sweet potatoes that are rich sources of potassium, and fewer high-sodium foods, we can blunt the effect of sodium on blood pressure and reduce bone loss," says Zied. Other dark orange vegetable standouts include pumpkin, carrots, butternut squash, and orange bell peppers.

 

10. Tasty Berries

They are packed an incredible amount of nutritional goodness into a small package. They're loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to help control blood sugar and keep you full longer. And their flavors satisfy sweets cravings for a fraction of the calories in baked goods. Blueberries lead the pack because they are among the best source of antioxidants and are widely available. Cranberries are also widely available fresh, frozen, or dried. All can add flavor and nutrition to numerous dishes, from salads and cereals to baked goods and yogurt.
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