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16.12.2015
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We all know that a diet rich in fresh fruit and vegetables is ideal for good health.A  However, it is not always easy to store fruit and vegetables correctly to prolong their life and keep them fresh for the maximum time. Remember that the time that fresh fruit lasts will vary a lot with the climate, in some areas, fruits that are normally stored at room temperature may need to be stored in the fridge due to high temperatures and vice versa. Beware of tricks used by supermarkets to make produce look fresher.A  Fruit and vegetables are often sprayed with a fine mist of water to appear a€?dewya€™ and fresh, and whilst market vegetables may be imperfect to look at, chances are they are actually fresher.
Different fruits require different storage techniques to keep them fresh for the longest time possible.A  Fruit should be kept unwashed and gently rinsed in cold water before eating, unless they are very dirty, in which case they should be washed carefully and completely dried before storage. In general fruits that are stored in the fridge should be covered in a plastic bag or wrapped in plastic to protect from contamination from other foods and avoid contact with oxygen.
Berries also freeze well, but should be places spread out on a tray to freeze initially, to prevent the berries freezing together.A  Once they are frozen they can be stored together in a freezer bag. Grapes: These should be stored in a plastic bag unwashed in the refrigerator crisper and can last around five days. Apples: these can be stored in the refrigerator or in a cool dark place and can last up to four months under the right conditions. Many of the fruits we buy are under ripe, and so require ripening before we can eat them.A  This is best done at room temperature. Lemons and limes:A  These can absorb flavours from the fridge and last a long time at room temperature anyway. Oranges: These should also be stored at room temperature, and will usually last up to two weeks when ambient temperature isna€™t too high. As with fruit, vegetables should be stored unwashed in plastic bags and then rinsed before eating. Corn:A  For best results leave corn in husks and eat as soon as possible as even in the crisper, these will only last one to two days. We have all been in the situation when we have a large quantity of fruit or vegetables on our hands that is reaching the end of its days and if left longer will be inedible.A  Rather than waste this food, there are numerous ways to use up produce if there is simply too much to eat before it goes off.
Omelettes:A  Any vegetable can be thrown into a omelette for a quick, nutritious lunch or dinner. Ice cream or frozen yogurt:A  Ripe fruit is ideal in as an ingredient in a frozen dessert as they give more flavour and add nutritional value.
Pickles:A  Pickling vegetables is a great way to use up a surplus of stock and the finished product will last for ages. Soups:A  Cook up a quick vegetables soup to use up an excess of stock, then freeze to eat as a quick healthy meal later. Frozen vegetables are great to have on hand for a quick nutritious meal and eliminate the worry of using up food that is going to go off. In this article we have gathered 5 exercises which they use your own bodya€™s weight but they can still provide a fat burning and muscle building workout. These exercises are not the only a€?besta€™ exercises you can do as there is a plethora of exercises which will deliver good results. The exercises below are placed in an order in which they could be performed as a little circuit workout and alternate the muscle groups they target. Push up or press ups as they may also be called, target the muscles on the chest, shoulders, arms, and back.
Easier variations include push ups against the wall (if you are really unfit) or the keeping the legs bend (on fours). Rear leg raises target the muscles at the back of the legs (hamstrings), and buttocks (gluteal). The stick up exercise works the upper back, and shoulder muscles and also those muscles located in the shoulder blades (scapula).
There are variations in which you perform the exercise against the wall or lying on the floor. Sticking to a weight loss regime can be a hard job especially if it involves losing the weight in long period of time. If you slipped out of your goals and had a bit more than you should dona€™t go back thinking that you have to make up for it. Do you find yourself slipping up all the time and it is hard to stay on your weight loss goals?
Go back to the beginning and think what makes you slip up, what is hard about it and why it doesna€™t work. One way to start in motivating yourself is by thinking how much you have achieved so far and concentrate on the positive. If you have hit the dreaded plateau point and you are not sure how to get going again try being more physically active. It is time to stop being negative about yourself and start loving what you see in the mirror every day. Change that attitude towards to a more positive and loving way, your body is something precious and it does deserve the best you can give to it. It is all good and well to say you need to lose the weight but it wona€™t come off by talking. If you leave it to an abstract a€?I am going to starta€™ it may never happen or there may 100s of excuses why it should be tomorrow.
People often have a reason why they slip off their goals or why they find it hard to get back on. There are ways to work around busy lifestyles when a€?dietinga€™, or opt for weight loss regimes which are flexible and suit your taste and lifestyle rather than strict weight loss plans, or little tricks you can do to cut down on the biscuits and sweets (see also how to control your desire for food). The Pilates technique was introduced by Joseph Pilates as a form of exercise in America (1926) and ever since they have grown into popularity and are now accepted in their use. The supporters and developers of different Pilates techniques claim a number of benefits to their name from improving posture and balance to losing weight, and those who use them will vouch that miracles do happen. Although the different Pilates methods developed can vary in their technique, they are all based in the a€?classica€™ technique created by Joseph Pilates. Research in Pilates in general tends to be of poor quality and has been a controversial subject. There is very little research which has looked into Pilates in weight loss and is not of high quality.
In theory it is a form of physical activity, and as with any kind of physical activity some energy expenditure and some fitness gains will be achieved. Here is a step-by-step guide on how to lose weight with pilates and generally what you need to have in mind when choosing Pilates for weight loss. Pilates is not the appropriate exercise choice if you are looking to increase calorie expenditure radically or you need to achieve large improvements in aerobic and strength components. For those who are in general inactive and do not exercise at all Pilates will provide a challenge to the muscles and could result in higher energy expenditure (in very simple terms calorie burning).
Regulations on Pilates certifications are not strict or very clear cut and a number of instructors may have just completed a weekend course which in some cases does not provide them with the appropriate skills.
They could also help with reducing fat deposition in the abdominal and waist area (what some people can refer to as a€?love handlesa€™) and the hips. This article will look into some basic metabolic principles and how does energy expenditure (calorie burning) work so as to understand better how to lose weight if you have a slow metabolism. In order to understand what a€?slowa€™ or a€?fasta€™ metabolism is and how it affects weight gain, we will first explain some basic metabolic principles.
The rate in which the cells break food into energy (or simplified the rate in which we burn calories) is the metabolic rate.
Each persona€™s metabolic rate depends on genetics, hereditary factors and amount of lean body mass (i.e. An important thing to understand here is that regulation of energy metabolism and body weight takes place by highly complex systems and is not as simple as a€?slowa€™ and a€?fasta€™ metabolism.
A second step is to look into which factors can cause substantial changes in the metabolic regulation and affect the metabolic rate and what makes some people to burn calories slower or faster. Some of the factors are summarised in table1 below; for the purposes of this article we will concentrate only at the aspects which can cause the metabolism to slow down. Hypothyroidism: in simple words is when the thyroid gland does not produce enough thyroid hormones. There are a number of different conditions and these can range in the way they affect metabolism and weight gain. This could include very low calorie diets, fasting for religious or other purposes, anorexia etc.
During menopause a number of hormonal changes take place some of which influence metabolism. You could try every trick on the book for metabolism or weight loss but if not appropriate you could actually be harming yourself and worsening a condition. Any form of physical activity will increase the rate in which we burn calories so you dona€™t necessarily have to join the gym, simple things such as going for a walk, taking the kids swimming, or cleaning the house can help.
These are just guidelines and calorie intake does depend on individual factors such as levels of physical activity, age and body build. There are healthy ways of decreasing calories or increasing energy expenditure instead for losing weight without having to resolve into very low calorie diets. Although in cold weather we do burn more calories, chronic exposure to cold can actually lead into weakening of the immune system and being ill. Answer: (b) Fried foods often add unwanted inches to the abdominal area as the majority of their calories come from saturated fat.
Answer: (c) Cranberries are specifically helpful in flushing any impurities from the kidneys.
Used in conjunction with resistance trainingor an anaerobic exercise such as weightlifting, you will indeed lose weight in the abdominal area.
Answer: (a) Believe it or not, ita€™s been found that you can eat a small amount of dark chocolate without any adverse effects.
If you do not have a personal goal and are unsure how much weight loss to aim for, there are ways to work it out. Below we have summarised some of the methods, most commonly used to classify people according to their weight and body measurements. Regardless of how much weight you want to lose dona€™t aim in losing more than 1-1.5 kg per week. You may be on your ideal weight or even slightly underweight but you know that there is a bit of a tummy, or an annoying big bottom etc. You may need to lose 200 lbs in order to reach your ideal weight but you dona€™t particularly want to be Americaa€™s next top model. Firstly being obsessed may not be a good place to be, secondly all these numbers are guides and not a setting stone.
Here we haveA summarizedA the following, body mass index (BMI) measurement, waist-to-hip ratio and waist circumference. For example, you may be within your ideal weight range but you may have a high waist circumference which could indicate a high risk to specific health conditions.
Ideally you can have direct body composition measurements, such as bioelectrical impedance, which can determine the percentage of fat, lean mass, and water in the body. BMI is a simple way to classify individuals within ranges according to their weight and height. Once you have calculated your current BMI then you can look on the table below to see at which category you are. Once you have calculated your WHR you can look at the table below to see if you are within a range which increases risk of developing health conditions. For example if you are on a normal range BMI but have a high WHR you could be looking at losing weight from your abdominal area (belly). The table below shows the classifications of waist circumference in relation to the health risk. I know that sometimes physician may tell you that you must lose weight for your health but often dona€™t tell you how or how much. In this article I am going to present 5 foods to avoid while dieting or at least reduce their consumption to a minimum in order to succeed in your weight lost and reach an optimum health. All the following foods can have some harmful effects, so try to avoid all of them and start eating healthier today. Many people who are committed to having a healthy life style have been convinced in believing that processed unfermented soy products are good for health. Soy contains natural toxins (anti-nutrients) which interfere with enzymes needed for protein digestion. Moreover, majority of soy on US market is genetically modified (GMO) (European soy should be a€?GMOA  cleana€?, but there is no guarantee due to contamination through natural pollination). Scientific theories suggest that in nature foods would not normally contain large amounts of fructose. One theory of how this happens suggests that fructose has a greater potential in turning into fat in the liver in comparison to glucose (ordinary sugar). Everybody needs some fat in their diet, however, the chemical structure of fat plays an important role in the way is processed in the body and the health implications it can have.
In brief it is suggested by studies that trans fats can cause more health problems than saturated fats. I think, these days, just about everybody is aware about the harmful effects of sugar in both the waistline and health. In addition, to the high calorific properties of sugar it can also increase health risks such as development of insulin resistance and diabetes. In addition sugar can make insulin to rise in the body sharply and fall sharply which amongst others it can make you feel hungry, irritable, and tired. A basic adult daily diet should consist of 3 ounces of whole grains and 6 ounces of grains, 2 cups of fruit, 2.5 cups of vegetables, 3 cups of fat free or low fat dairy and only 46 to 56 grams of protein. If you’re a nurse, then you already know just how rewarding and also demanding your life can be. Right, ita€™s summer time and if youa€™re anything like me youa€™ll be kicking yourself for..
Right, ita€™s summer time and if youa€™re anything like me youa€™ll be kicking yourself for not preparing your body for shorts season when the ground was covered with snow in January.
Going all morning without breakfast is like trying to drive to work with no fuel; potentially damaging and likely to make you break down and get angry. These miracle drinks are filling, full of important vitamins and wona€™t make you feel like you’ve got to rush your breakfast before you start working.
Diet shakes are also great for the morning because they come in fruity or sweet flavors that will satisfy your cravings for something a bit naughty, whilst filling you up until lunchtime. Besides, going without breakfast slows down your metabolism and makes you eat more at lunch when therea€™s less time to burn it all off. So no matter what the weather outside is like, drink diet shakes and you could see inches start melting away in time for next summer. It is easier to focus solely on our physical body appearance and forget to focus on what is inside our bodies.
This includes lentils, black beans, kidney beans and peas which can be added to soups, stews, salads for a delicious meal.
Garlic has many healthy benefits including reducing cholesterol level and blood clotting in the body so get rid of the bottled powder and crush or chop it to get its most active ingridients.Garlic can also be added to pizzas,stews,salads and soups however it should not be microwaved as this will reduce the activity of its heart healthy compounds. Eggs are among the easiest food to cook and can be taken for breakfast ,lunch or supper .A hard boiled egg has around 100 calories, you can also have a scrambled egg for dinner with spinach, tomato or mushroom if you are watching your cholesterol you can take a whole egg and two egg whites.
Studies on low fat dairy or fat free dairy products have shown that people who consume them have a lower risk of developing a heart disease .Further studies show that a diet combination of low fat dairy products, saturated fats,high intake of fruits and vegetables had a higher impact on reducing the risk of heart disease than a diet only rich in fruits and vegetables so go on and grab that low fat dairy snack that could be a yorghurt,dairy based protein shake or milk. This can either be black, white, green or oolongs that are loaded with polyphenols antioxidant. Whole grain cereal is rich in several minerals such as iron, magnesium ,folic acid and several vitamins that have been linked to lower blood cholesterol levels , management and prevention of cardiovascular diseases.You can definitely find whole wheat pasta, brown rice, barley, oat or multi grain bread at your favourite eatery. For a delicious treat berries and frozen fruits can be thrown into milk or yoghurt .They can also be used in oatmeal or baked into muffins and quick breads.
BBQ diets give you foods that arena€™t sitting in their own drippings or require excessive grease to cook.
When you choose a grilled diet, youa€™re getting a chance to eat a lot of healthy foods in a tasty way. Stress is known to cause various dangerous diseases such as heart attack, high blood pressure among others. Relationships with family, friends and colleagues help us to live a healthy life and protect us from diseases such as depression, mental illness among others. If you are planning to take a holiday away for the hassles associated with city life in a foreign country.
Vegetarians who want to show their families and friends how tasty vegetable dishes can be,..
Vegetarians who want to show their families and friends how tasty vegetable dishes can be, will find plenty of recipes online. Included in the base of your food products in its natural state (no additives, sweeteners, colorings and preservatives), come complete without chemical processes. One of the recipes in the entree section is for pizza made with meatless burgers or meatballs.
Busy cooks can make a Waldorf salad quickly with meatless chicka€™n scallopini, apples, grapes, celery and mayonnaise.
One of the appetizer recipes is for small meatless meatballs that are served with tomato sauce.
The benefits of healthy eating are well-documented and in recent years healthy foods have become..
The benefits of healthy eating are well-documented and in recent years healthy foods have become very popular and fashionable. The bulk of your daily calories should come from complex carbohydrates, such as bread, rice, cereals and pasta. A healthy family life is really important, as it will have an effect on each family membera€™s healthy living, but it can be difficult trying to keep everybody happy and healthy. Children are often prone to illnesses because they do not have fully developed immune systems and they tend to pick up infections and illnesses at school and nursery.
Ensure that your children are up to date with their immunisations and take them for regular dental check-ups.
A healthy diet plays a key role in keeping you healthy, so try to ensure that your diet is varied and full of healthy foods. Try to ensure that you go for regular dental check-ups and see your GP if you feel unwell, develop symptoms or notice changes in your body. Many accidents happen in the home, so take steps to ensure that your home is a safe place, especially if you have children.
How lose weight - ultimate weight loss guide, Figuring out how many calories to consume per day to lose weight; the ideal weight loss per day, and you naturally weight loss. Here is some inspiring pictures about How Many Calories Should I Eat A Day Bmr Calculator Calculate .
A lot of people would be happy to know a handful of exercises which they can do at home and still have the fat burning benefits.
I dona€™t believe in absolute statements such as a€?the very best of exercisesa€™ or a€?the only exercisesa€™.
You can use these in combination to another workout or pick the ones you like and use them with others you may have in your list.
When you are exercising your body will use calories (energy) to fuel the exercise, no matter what exercise it is.
In very simple terms, the exercise must place some considerable challenge in your body and muscles in order to a€?build musclea€™. The more muscle mass you have the more calories and fat you will burn even when youa€™re resting.


You can buy a€?speciala€™ skipping ropes but in my opinion any rope which is suitable for your height is fine.
Perform for 3 min at the start of your workout to get your muscles and cardiopulmonary systems going, and then for another 5 min at the end. There are a number of variations in performance and when performed on the floor with straight legs then they also work leg tummy and buttocks as stabilisers. Extended legs and toes tacked in to the floor (raise on to your toes), keep your back straight. A good exercise which can offer some relief from upper back stiffness especially if cause from sitting in a desk for a long time.
The first few weeks it is easy to keep motivated especially if you can see the pounds falling off. It is unlikely that one daya€™s overeating will tip the scales, but if you give up now it will be even harder to start again. Your body keeps adjusting to losing weight and it can slow down in the speed it loses weight. Following a specific diet for a couple of weeks can be easy, but following the same all diet for months can be like a prison sentence and no surprise people want to just escape from it.
I have already mentioned above about re-evaluating your regime and whether it works for you. Plateaus and slowdown can generate a lot of frustration and you can easily give up on your goals. Maybe you have a few or a lot of extra pounds and it could be that you are fed up with the way you look. Losing the extra weight is not about punishing yourself for all the takeaways and binges of the last years but more like looking after a€?youa€™. Having someone to do it together can provide the drive and the motivation to start again and stick to a weight loss regime. This reason can be different for each one and could range from not being able to resist a chocolate to I havena€™t got time to cook. If you want to follow a relatively low calorie diet, and lose a lot of weight fast, but without giving up sweets or chips it may not be possible.
In its essence the a€?Pilates methoda€™ is a series of exercises which use the bodya€™s own weight and resistance. The little research that has been carried out does suggest that Pilates exercises can help to lower the Body Mass Index (BMI)and achieve weight loss. Pilates exercises, especially those for beginners, are a more a€?gentlea€™ form of exercise and will not result in burning huge amounts of calories. The apparatus provide resistance, and increase the difficulty of the exercise and in result the effort made to carry out the exercise. If any exercise is not performed properly and to the appropriate difficulty level, it can lead to back injuries, muscle strains, joint and ligament injuries etc. If a muscle becomes more conditioned and works more efficiently it will in return burn fat more efficiently. Results of Pilates on weight loss may be more prominent in terms of losing a€?incesa€™ in and around the areas conditioned (see previous point) rather than in kilos lost.
It could be more suitable for people who to start off cana€™t sustain heavy or intense exercise or prefer classes rather than gym sessions.
For more radical results in achieving weight loss is best combined with other forms of exercise and physical activity.
As with every exercise, for muscular effects to take place it can take approximately 4 weeks. Muscles need an appropriate amount of challenge for fitness gains, and a good fitness professional should be able to provide you with the correct level, program and routine for your individual needs. Firstly metabolism is the combination of processes that take place in the body in order to function and maintain life.
Some of these can affect directly the metabolic rate and others can affect hormones or organs which are involved in metabolic regulation and result in dysfunctional metabolism. One of the effects of hypothyroidism is decreased metabolic rate, and changes in the metabolic regulation. It affects production of some hormones which are involved in metabolic and appetite regulation. Menopause has been associated with low energy expenditure at rest and exercise and increase in central fat deposit and fasting insulin levels. Some scientist will argue that the decrease in the metabolic rate starts as early as 25 years of age. Increase your muscle mass: Probably one of the most important ways of increasing the metabolic rate. Avoid very low calorie diets: As mentioned above very low calorie diets can decrease the metabolic rate (see table 1).
For a sedentary person who consumes 3000 calories a day is safe to aim reducing the calories within the recommended ranges.
Do not skip meals: Delaying having breakfast will actually help in burning more fat as fuel.
In other words avoid loads of small meals and snacks (healthy or not) but aim to have all the meals in a day (i.e.
Increase protein intake: Some studies have shown that protein does help in increasing the metabolic rate.
Caffeine: Caffeine is considered to increase the metabolic rate and the use of fat as fuel. Sleep well: As mentioned earlier sleep deprivation can affect the bodya€™s metabolic processes. Cold: Cold does increase metabolic rate as the body works harder in order to sustain its body temperature. So torturing yourselves with a T-shirt in the snow or with iced baths is definitely not recommended. Take the following multiple choice quiz and see if you know all there is to know about how to shrink you waistline and keep the inches off. This type of fat is made from animal products and is also known to raise the level of cholesterol in the bloodstream. Low-fat dairy foods, such as yogurt or skim milk are actually helpful in getting rid of belly fat as they release fat from fat cells in the abdominals and therefore reduce the amount of fat that is absorbed. Hot peppers of any kind contain capsaicin which increases the capacity for the body to burn calories by as much as five to ten percent. Combined, all of the above approaches work as they speed up the bodya€™s ability to burn calories and therefore reduce belly fat. Therefore, by simply doubling your fiber intake, how much weight, on average, can you lose in a year?
Ita€™s been shown that if you simply alter your eating habits and include foods that contain more fiber, you will also see a lower number on the bathroom scale. Although crunches are good for toning and strengthening the abdominal area, they will not necessarily reduce the fat. Thata€™s because resistance training causes you to keep burning calories even afterA you’veA completed your session of exercise.
All of the foods listed are rich in fiber and can help you lose weight if consumed in conservative portions. These methods can help you determine if you are overweight, obese or even within a healthy weight range. When it comes to weight loss a€?too much too fasta€™ is not recommended for health reasons.
Have the weight you feel comfortable with and happy with even if slightly over the line, as long as this does not affect your health.
Dona€™t get obsessed with numbers such as your weight, your body mass index (see below), calories etc. As mentioned earlier in the case where you need to lose abdominal fat, a healthy balance dietmay be most adequate. Even 2 people who appear to have the same height do not necessarily mean that they would have the same weight. Once you have an idea of your body measurements you can start planning on what you need to concentrate on. This brings us to the point of dona€™t just look at finding an exact weight goal from day one.
It takes about 2 weeks for your body to make long term changes and adapt (this can vary depending on each individual).
If your weight loss is for mainly health reasons then it is also advisable to consult an appropriate medical professional. In that matter it is always recommended to advise a medical professional before taking any exercise or diet regime, especially if you there are pre-existing health complaints.
I am sure you are familiar with several foods which are detrimental for your health and I may cover some of them, but I hope I will introduce something new for you. Soy is seen as miracle healthy food of 21st century.A  The soy industry is a huge business and its popularity and success was the result of a massive investment in marketing. This form of soy is resistant to toxic herbicides Roundup; therefore it is loaded with this toxic pesticide.
In other words when you consume fructose it is more likely to be turned into fat and stored than if you were consuming ordinary sugar.
The amount of fructose contained in fruit does not really translate in high amounts unless your diet consists of just fruit. Often people connect saturated fats with health risks and conditions, but if there is one fat to really watch is the trans-fat. They are believed to increase the risk for coronary heart disease and components of the metabolic syndrome. When it comes to trying to avoid trans fats it can be a mind field as most food labels do not list the amount of trans fats they contain. It does make me sad to say that sugar has to go as I do love cakes, chocolate, sweets, cheesecakes…the list goes on. If your aim is weight loss then sugar is your number 1 enemy and it is definitely one of the foods to avoid while dieting. In simple words when sugar enters the system, your body produces a hormone called insulin which one of its roles is to signal to the cells to absorb sugar. When the cells are chronically stimulated by insulin they can become kind of insensitive to it which can then lead to what is called insulin resistance and diabetes.
Although your schedule tends to be pretty flexible, your shifts usually consist of 12-hour rotations.
OK, we get why you might think that this tip is a bit unrealistic but the reality is that sleep is not a luxury; it is something that our bodies need in order to rejuvenate itself from the wear and tear of the day. As a general guide, men are advised to consume around 2500 calories per day and women are advised to consume around 1800-2000 calories per day. It is best to try and eat a range of different foods, as they contain different vitamins, minerals and nutrients.
We eat less during the months where we need to have already lost the weight for holidays and bikini tops?
There are many people walking around with plaque in their arteries in the form of cardiovascular diseases, statistics show that one in every four adults has a cardiovascular disease and for men the risk is greater. Legumes are high in Vitamin B folate, fibre, potassium magnesium iron and protein and also low in fats that greatly contribute in the reduction of many chronic illnesses. Consuming tea has for a long time been associated with a decrease in several chronic diseases including heart damage. So many people are touting the benefits of a grilled diet because of the way it cooks the food healthily, and there is definitely a lot to consider if this sounds like an effective diet plan to you. Why not make your diet more exciting by grilling your food instead of baking it or using a small indoor grill of some type?
They can grill foods with very little additives, including no need for butter or oil to cook the food in.
Steamed vegetables are fine, but if you grill them instead, youa€™ll get a totally different flavor and enjoy the health benefits at the same time. Not only will it help you eat healthy foods, but it will give you the chance to try something that you can actually enjoy when it comes to dieting. If you are sick, you will incur hefty hospital bills as well as unproductive life while in a hospital bed or relaxing at home.
The food you eat should contain proteins, vitamins, carbohydrates as well as mineral salts. Most online sources recommend that you should visit the gym at least three times in a week.
Cigarette smoking is known to cause lung cancer and throat cancer among other disease, while excessive intake of alcoholic beverages in known to cause liver disease. It is a good idea to spend time with your cousins, parents, friends, neighbours, co-workers and have fun with them.
Ensure that you have a valid e111 card, if you dona€™t have the card; please apply one on the online portal.
Looking back today, I dona€™t think we could have predicted just how many people were also looking for this product.
Making great tasting foods is something Yves and the rest of the team here focus on every day. These include vitamins, minerals, antioxidants and phytochemicals (biologically active substances of plant origin).
Newspapers and magazines are full of articles about a€?superfoodsa€™ and healthy recipes as part of healthy living, and the government has made a conscious effort to educate people about healthy eating. A good diet should include plenty of fresh fruit and vegetables, and you should try to eat a range of different fruits and vegetables as they have different benefits and contain different nutrients.
These foods release energy slowly; carbohydrates provide the body with fuel and will help to prevent you from feeling lethargic and tired. As a general rule, proteins should make up around 15-20 percent of your daily calorie intake.
Many people eat far more than the recommended daily intake of fat and this can increase the risk of serious illnesses, such as diabetes and heart disease and will usually contribute to weight gain.
Eating a healthy, balanced diet helps to reduce the risk of several serious conditions, including heart disease, diabetes, high blood pressure, some forms of cancer and obesity. Health living is key to a happy family life and there are some simple steps to try and promote good health. In order to keep your child healthy, try to provide them with a healthy, varied diet from a very early age.
Get them involved in local clubs and teams and get involved in activities, such as swimming and going for walks, with your children.
This need not mean going to the gym religiously but you should try to do physical activity for 30 minutes five times a week. Whether it be going for a walk, playing games together, going for a short break somewhere or simply cuddling up together for a film. Click image to get bigger picture, and if you find How Many Calories Should I Eat A Day Bmr Calculator Calculate interesting, you might pin it to Pinterest. The type of fuel, whether it is fat, sugar or other will depend on the type of exercise, the intensity, the meal consumed before and when and a number of other reasons.
However, this doesna€™t mean that you should jump to intermediate level when you never exercised before in your life so you get maximum results. The one I usually use to train is a childrena€™s one which I bought from a shop for a couple of dollars.
Keep the elbows tacked in your body and the turning of the rope should come from the wrists.
Skipping is more of an aerobic exercise and for maximising the fat you burn it is better if you perform resistance exercises 1st and aerobic exercise at the end.
Lay prone on the floor with palms flat on the floor placed slightly wider under your shoulders. However, do consult a doctor if you have any previous complaints in that area and dona€™t take it for granted that every treatment fits everybody. As time progress, weight loss can slow down, maybe hit a plateau, hit a few parties, or simply lose interest and perspective.
It is common for people to say I had that chocolate at dinner so I will skip supper, or I had a bit extra last night I will eat less today. Firstly is best to opt for weight loss regimes which promote a healthy balance diet rather than restrictive diets. Physical activity whether is structured exercise or just going for a walk can increase the amount of calories you burn and kick start the weight loss again.
However, if you are always negative about your weight you will only make yourself feel bad and struggle through a€?must doa€™ weight loss diets.
STOT Pilates, modified Pilates APPI technique, contemporary Pilates and so on) using apparatus such as the reformer, with books written about them, and DVDs for people to take home and practice. In theory, it teaches the body how to use its own mechanisms to recruit the a€?corea€™ muscles throughout the body.
However, due to the limited amount of good quality studies available there is no strong scientific evidence to support a statement such as a€?Pilates will lead to weight lossa€™.
Some mat-based techniques tend to use apparatus such as gym balls and thera-bands (resistance elastic bands) which can similarly increase resistance and muscular effort.
At a beginners levels exercises may not appear as they provide any muscular benefits or may seem very easy.
As with every form with exercise if you have any medical conditions consult a medical professional before starting. Additionally, it may be more suitable for those who just want a light firming form of exercise to top up their weight loss or just sustain a firm body shape.
Moreover, any gains will depend on the intensity, duration and frequency of the exercise i.e. Is there such a thing as slow metabolism and if so what can someone do in order to lose weight? The means in which we take in nutrients and deliver energy as required is called metabolic regulation. However, it must be noted that in the general healthy population these differences are very small and metabolic rate on its own will not necessarily lead to measurable weight changes. Weight gain can be common in hypothyroidism, not only due to the slowing down of the metabolic rate and the hormonal changes but also as a result of other symptoms.
It is important to receive the appropriate medical treatment for any medical conditions, as these could have serious implications to health if not treated properly. In order to lose weight decreasing the calorie intake may be necessary and metabolic rate may show some decrease in order for the body to adapt. For a sedentary person whose calorie intake is within the upper recommended limits then a small decrease up to 500 calories should be sufficient and safe. However, you do need to include carbohydrates as well as very low carbohydrate intake can have negative effects in thyroid hormone production. However, caffeine is a stimulant and can induce a stress response among other negative effects. If you are actually one of those people who lose weight when under stress you may be tempted to think that is not a bad thing.
Some people have gone as far to create the a€?cold dietsa€™ in which they recommend to drink iced water and turn the heating off in the winter. Therefore, fried foods are not only bad for your waistline but for the health of your heart as well. Any low-fat dairy product is helpful in lowering the amount of absorbed fat in the abdominal region and therefore reduces any accumulation of fat.


Dark chocolate contains monounsaturated fat, which is produced from plants and is an acceptable food to eat provided you consume only a small portion as ita€™s also dense calorically. Regardless of your score, remember to keep a healthy perspective, which is the best way to lose belly fat. For some people it may be a matter of losing a couple of pounds for others it may be a lot more. These classifications are only a guide and they do come with their flaws so do use them as they intended; as a guide. Maybe just eating the right foods, or adding some exercise to firm the areas which bother you could be the answer. It is always best to use a combination of them for a better picture of your bodya€™s weight. Or on the other hand you could be exercising and carrying a lot of muscle which can lead to a high BMI (i.e. WHR is another simple way of categorising individualsa€™ health risk according to the circumference of their waist and hip.
Waist Circumference it is often used to determine overall health risks in relation to the circumference of a persona€?s waist. Are you overweight, in a risk of having a lot of abdominal fat, within normal weight range?
This could be just losing a couple of pounds to feel more comfortable in yourself, or losing some inches of your tummy or losing more weight to get within a normal range of weight. Keep in mind that you did not put on the weight in one day so it is unlikely that you will lose it in one day. A medical professional should provide you with the guidance you need regarding your health and weight. It also contains genes from bacteria that produce a protein which has never been part of the human food supply. Moreover, some scientists have implicated HFCS as a possible contributor in excess energy consumption (eating too many calories).
In addition, studies suggest that trans fats may exacerbate diabetes as they can increase insulin resistance (in simple words the cells resist the effects of insulin and respond slower or not at all).
In general is best to try and avoid processed food, fast food, margarines, and deep fried food.
These labels will let you know how many calories are in a serving, and how big a serving is.
For young children the focus should be made on the vitamins and nutrients they are getting. And if you’re someone who happens to work on something like the ER floor, there is literally non-stop action going on the entire time. While you’re at work, chamomile tea will calm your senses and Rooibos and Rosehip teas are loaded with Vitamin C. Strength training, spinning, yoga, water aerobics and power walking are all effective exercises to consider. Besides, there are plenty of health benefits that come with getting plenty of rest including the fact that it stabilizes your moods, boots up your immune system and also gives you more energy. Being that you donate so much of your time in caring for others, trust us when we say that when it comes to doing some things just for yourself, you’re worth it. If you have a physically demanding job or you do a lot of exercise, you will need to take in more calories.
Your 5 a day does not necessarily have to be individual items, as you can also include soups, juices, sauces, smoothies and salads. Leafy vegetables contain carotenoids this are the pigments found in fruits and vegetables that give them colour and have been associated with decreased levels of plaque build up and heart attacks.
Studies have further shown that polyphenols antioxidants stop bad cholesterol in the body from oxidation and further prevent it from forming and clogging arteries. While slathering your favorite meats in sauces and marinades might not exactly be very healthy, grilling chicken and other lean means on the grill with minimal seasoning or additives will give you a healthy meal that tastes great, too. Then, youa€™ll get that smoky grilled flavor and get a meal thata€™s a lot healthier for you than frying or stove-top cooking might be. You can even use light marinades and simple spices to season your foods and still get many health benefits, as long as you are careful about the additions that you make to your food.
Other activities that you can participate in include early morning jog or late evening jog, swimming or walking. Plant based food is also a better option when compared to animal based food such as beef, mutton, cheese and pork among others. Ingredients in a meatless taco dip include beefless burgers, cheese, beans, tomatoes and green peppers. Ever since, it has been a life-long passion and a pleasure bringing healthy, innovative and plant based meat-like foods to people everywhere. Eating more plant-based foods will build good health and it is good for our planet as well. Food labels are now much more informative and the traffic light system has enabled people to gauge how healthy the foods they buy are, by showing the fat, salt and sugar content and the number of calories included in a serving. Fruit and vegetables are very low in fat and are rich in a range of essential vitamins and minerals.
Choosing wholegrain versions, such as wholemeal bread, wholegrain breakfast cereals and wholegrain (brown) rice will be beneficial for your heart and digestive system, as these foods have a higher fibre content.
Fats are a form of fuel for the body but they also help to transport specific types of vitamin around the body. Healthy eating also helps to enhance your physical appearance and people who eat well and exercise regularly often enjoy healthy, radiant skin, stable body weight and good muscle tone. These include eating well, exercising on a regular basis and taking time to do fun activities, de-stress and relax.
If you introduce them to a variety of foods when they are little, they are less likely to be fussy when they get older. Exercise will help their growth and development, as well as giving them confidence and enabling them to meet new friends. Try to prepare food yourself, as you can control the amount of oil, sugar and salt you use.
Take the opportunity to get out and about as a family, walk the dog together, go for a bike ride and go swimming, for example. Try to eat together at night, spend time talking to each other and share any worries and concerns. It is always best to train muscles in balance and throughout the body to avoid muscle imbalances and injuries in the long term.
The 3 and 5 min may not seem as much but trust me if you never skipped before (being a child was the last time) you will find that is not as easy. If that is too hard then just do 4 and try to build on it or go for one of the easier variations and build on it. When lowering your arm squeeze the shoulder blades together so when your arms have slide down the shoulder blades have gone back into their place. If you keep dithering about that meal last night, or the party last week and how much you eaten or drank, then you will be spending your energy on things you cannot change. Cycling calories through the days can have a benefit, but torturing or starving yourself to make up for calories will only feel hard and you are likely to give up altogether. Even if a regime worked for a period of time it may be good to re-evaluate and see what you could change, add, remove adapt.
Is it to look good on your wedding, or for health reasons, to fit in an outfit or to feel better about yourself?
The first ones tend to allow more freedom in choosing menus and the foods you can eat and so it is harder to feel bored. Planning is a very helpful tool for achieving your goals and it can be your starting point. A very close friend of mine wanted to lose weight but could never stick to it or stay away from temptations until her husband decide to be her weight loss a€?coacha€™.
Make a list of all the things you may think will be affecting you or do affect you in reaching those weight loss goals.
It is easy to want to jump to a higher level which could provide you with more challenge, more calorie burning, and faster.
You can practice some elements of Pilates when sitting in your office, in the car, or watching TV, however, it is not natural to have any muscle contracted constantly. Not trying to undermine the home exercise regimes, however, in the case of Pilates exercises precision and control is vital.
A medical professional will be the most appropriate person to advise you in terms of weight loss and exercise which will most suit any medical needs. Symptoms such as fatigue, depression, and weakness can lead to decreased physical activity and associated bad eating habits.
In addition, for some medical conditions it is important to follow the appropriate and recommended diets.
The recommended calorie intake is 1500-2000 kcal per day for women and 2000-2500 kcal for men. Some scientist will argue that the body needs both periods of fasting and periods of feeding. Therefore, it would not be recommended to have large amount of caffeine especially if you are experiencing other day to day stresses. Chronic stress can have number of implications to health and could actually result in chronic conditions.
Foods high in monounsaturated fats are actually good for the abdominals if they are consumed in conservative portions.
A cardio workout like running assists in increasing the heart rate and the bodya€™s ability to burn fat and calories.
Green tea too is a good beverage to consume if you want to reduce inches from your waist as ita€™s been proven to boost the metabolism and therefore burn fat.
On the other hand it could just be the shape of your body, and learning to love what you got is even better. Well weight loss can be more complicated than just losing weight; your bodya€™s composition can change, as well as other factors.
Waist circumference can be recommended for those people who may be classified within a healthy range with using BMI measurements but may have excess fat on their abdomen. There are a number of changes that your body will make during a day, a month and even more during a weight loss regime. Lowering the risk of developing health conditions and being at the weight you feel satisfied is a good place to start.
Do you just want to go down a couple of dress sizes even if you are still in an overweight range?
There is such a thing as losing fat mass but not necessarily translating to pounds but more in inches or sometimes it is not as clear at all. For example you want to lose 10lbs in one month, so you will aim for approximately 2lbs per week. Equally, if you lead a sedentary lifestyle or you are smaller than average, you will not need as many calories. This is because if you over eat in the evening, most of this food will be digested while you are asleep and stored in your body as fat. Health begins with a simple conscious focus on healthy eating habits that are rooted in these four simple principles. People who want to start their day with a meatless breakfast can make a breakfast wrap with meatless breakfast patties, eggs, cheese and mushrooms. You should ideally try to eat at least five portions of fruit and vegetables each day a€“ soups, fruit smoothies, fruit juices and some sauces count towards your 5 a day. There are different types of fat and you should try to limit your intake of saturated fats. Home cooked food is usually much better for you than processed, ready-made meals and fast food. Vijay Kalakata and his staff at Access Rehab and Rejuvenation can help transform your body by using medical and scientific techniques to create a unique weight loss program designed just for you!What Causes Weight Gain? Weight gain can result from increased muscle mass through exercise, or increased storage of calories as fat. However, the length is important, as if it is too short for your height you will be tripping yourself with it.
If you are fit and can do a couple of sets or more push up by all means judge it and go for it. Easier variation includes assuming the plank position with placing your elbows bend under your shoulders and resting your forearms on the floor.
Maybe the regime you are following has worked for thousands of people or it was great 2 years ago when you did it but this time it may not be what you need. An example is Mediterranean style diets which tend to include foods from all categories and have a vast amount of recipes and menus. Some ideas are: start a class like dancing or Pilates, start swimming possibly as a family activity, join a sport or see if there are running groups in your area. Set a day for planning, a day for choosing your regime, a day for getting all ready (shopping, clearing cupboards etc) and a day for starting.
He supported by eating healthy and even went as far as preparing meals and packed lunches for work. Are you too busy, dona€™t like weight loss diets, or are there too many biscuit tins in work? However, one of the principles in which Pilates exercises are based on is precision and this is for a reason. Pilates exercises concentrate on the deep and superficial muscles of the abdomen (tummy), back and gluts (hips).
In the average healthy person what makes the difference in having a a€?lowera€™ or a€?fastera€™ metabolism is muscle mass (more specifically what is called lean body mass which is the muscle mass and organs). This could help in improving metabolic flexibility which is the ability of the body to adapt easily inA utilizingA carbohydrates (sugar) and fats as a fuel and transition between them. On the other hand, coffee dehydrates the system and is not a good choice if you want to lose weight in the abdominal area. If you are however borderline underweight or your goals bring you to an underweight range do reconsider. It may be that one week you lose 1lb and one week you lose 3lbs but overall you have reached your monthly goal. No matter what diet you take (even if this includes meat, dairy and seafood), reconfigure your plate with plenty of fruits, vegetables, nuts, seeds and whole grains.
Examples of this type of fat include processed meat, crisps, fried foods, fast food, cakes and biscuits. You can get low-fat versions of dairy products in many supermarkets now and these are better for you as they have lower quantities of saturated fats. If they wona€™t eat them in their original form, blend them or crush them to go in soups, smoothies, pasta sauces and casseroles.
You can build different variations as you become more confident, such as alternate legs or cross arms etc. Harder variations include placing your legs on a bench or Swiss ball and also alternating from side with one arm to centre to alternate side.
For more motivation tips also read our a€?I want to lose weight but have no motivationa€™ article. Carrying out exercises, at the beginning at least, supervised by a certified professional will have the benefit of carrying exercises in the correct technique, keeping safe and working on the appropriate level and routine of exercises. They tend to give a flat tummy effect by conditioning the abdominal muscles and improving posture. For example if you are a dress size 18 and want to just go down to a size 16 your goal could be losing 1-2 stones. Aiming for a healthy body state, a change towards a healthier diet and lifestyle rather than stressing about how many pounds you should be is probably a better thing to do.
The lower amounts would be for babies, then gradually raising the amounts towards the teenage years.
Find the plan that works for you and make it more enjoyable to shed a few pounds this summer. Examples of these include avocadoes, oily fish, nuts and olive oil; these foods are high in unsaturated fat. Although many people attempt to take thyroid supplementations to correct his problem, they are actually causing muscle wasting. Give children healthy snacks, like raisins and carrots, in order to fulfill their needed amounts of fruits and vegetables, and to make sure they are getting the vitamins and minerals they need in order to grow up healthy. Therefore, a weight loss program that worked beautifully for your neighbor may not be appropriate for you.As mentioned in the beginning, Dr.
Vijay Kalakata and his staff at Access Rehab and Rejuvenation will design a weight loss program tailored just for you by using a scientific approach to identify the root cause of the weight gain.
Kalakata to review the results of the tests with you and answer any questions or concerns you may have. No question is too big or small.  The doctor and staff understand that some of the results may be difficult to understand, and will help you along the way. You are a vital part of making the program work.  That’s why we take the time to really LISTEN to YOU!Upon determining the root cause of your weight gain, Access Rehab and Rejuvenation will begin treat your cause of weight gain. The program will be comprised of the appropriate combination of Therapeutic life style Program, FDA approved medications, hormones and nutrients to curb your weight and give you long term results.
We are also able to provide exercise counseling and support to assist with your overall goals as well. Our specialized, therapeutic lifestyle program called First Line Therapy (FLT). This means that this program will help you live your life in a way that improves your health. Our goal will be to help your health with targeted nutrition, exercise, stress management and sleep. BIA is much more sophisticated than a bathroom scale, but just as painless and almost as quick. It is very important for long term weight loss results because you should lose only fat mass, not muscle mass. Kalakata for your particular condition as well as the recommended nutritional supplementation.
Depending on the condition being treated, the protocol, Medical Food, and nutritional supplementation will be personalized.
As you budget, consider the Medical Food will be a meal substitute and replace 2 daily meals. We would like this will be sent to our office day before your appointment. We analyze your personal and family health history, appropriate test results, current lifestyle and state of health, and clarify your health goals. We then guide you through a comprehensive, highly personalized, step-by-step program to achieve those goals.  You can get maximum benefit from the time reserved for your consultation by being prepared!  How To Prepare1. Please fill out any requested paperwork before coming to our office, or arrive 15 minutes early and fill it out here. 2. Vijay Kalakata, MD  The Science of Losing Weight Is weight gain truly contributed to only the foods you eat?
Due to the popularity of the FirstLine Therapy program all appointment times are often filled several weeks in advance with no openings for those desiring earlier appointments.  Cancellation made at least 24 hours in advance allows us to accommodate others.



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