Providing Healthy Solutions to lose weight and gain better health
Saturday, September 22, 2012
Monday, September 17, 2012
Four Sneaky Ways To Power Up Your Nutrition
By Kevin DiDonato MS, CSCS, CES
If you haven’t noticed yet, your local grocery store’s produce department is overflowing with nutrient-rich and healthy food options.
Forget about the apples, cherries, pears, and bananas, though.
The items you need to know about are some of the most-underutilized products on the market today.
Which is a definitely a shame! These foods are bursting with flavor, vitamins, and overall super ingredients that may do everything from lower your blood sugar to boost your fat burning.
These foods, sometimes termed superfoods, may not be on your radar of foods to eat, but they should be!
Superfoods are called that because in essence, they truly are super. They contain vitamins, minerals, and polyphenols that may do everything from lowering blood sugar to fighting some cancers.
Examples of superfoods commonly overlooked are: turnips, cauliflower, asparagus, flaxseeds, avocados, kale, spinach, dandelion greens, and fennel.
Some of these foods are bitter to taste, but they could pack a day’s worth of fat-fighting and cancer-fighting nutrition in a single serving.
So before you turn your head, here are some of the top ways to sneak superfoods into your day.
Four Sneaky Ways to Better Nutrition
Sometimes it is harder to get all the foods you need into one or many meals.
From rushing around in the morning to soccer games in the afternoon, many people find it very difficult to maintain healthy nutrition on the go.
You may intend to carry healthy snack options in your purse or glove compartment, but it is just easier to stop at the local drive-thru.
The problem with this is that you are missing out on a world of healthy and nutritious foods that add benefit to your overall health.
Some foods fight cancer, some foods may control blood sugar, therefore diabetes. Some may even reduce your cholesterol and blood
pressure, which may add years to your overall heart health.
Superfoods are commonly found in your grocery store’s produce section. However, they may be overlooked, due to preparation time and lack of a creative way to cook and serve them.
Avocados, onions, and berries are extremely easy to add to almost any plate. But take kale, fennel, turnips, and dandelion greens, and the choices may become limited.
However, these four Sneaky Ways may help you to enjoy nutrient-rich foods, with no fuss at all.
Top Four Sneaky Ways to Get More Superfoods
Prep Way #1: Got a Blender? Good!
If you have a blender, then you are one step ahead of making a healthy, nutritious, low-sugar smoothie.
Nothing, and I mean nothing, should be held back from a blender.
A protein and nutrient-packed smoothie can provide you a day’s worth of nutrition in a single serving.
Plus, you can add anything (kale, spinach, dandelion greens, etc.) to fat-burning yogurt, coconut milk, or almond milk to make a tasty shake packed full of vitamins, minerals, fiber, and phytonutrients that may not only ward of colds and flus, but may be helpful at reducing your weight.
Throw in a few berries (raspberries especially) and you will increase the nutrition of your shake, plus improve on the taste and fat-burning potential.
Other options: add a tablespoon of flaxseed oil to include omega-3 fats (heart healthy fats) as well as some additional protein and fiber.
Prep Way #2: Switch out Your Faves
If you are a person who loves pasta, then this easy switch may be for you.
One type of squash, called spaghetti squash, is overflowing with vitamins and minerals that are needed by your body for optimal functioning.
Plus, this low-calorie alternative can easily resemble your favorite stringy pasta.
Top it with a tablespoon of olive oil (polyunsaturated fat source) and a homemade, low-sodium tomato sauce (full of the antioxidant lycopene), and you have the fixings for a healthy version of your favorite Italian plate.
You will get nutrients and antioxidants that may help fight off free radical damage (leads to inflammation) and improve your overall health.
Prep Way #3: Mash ‘em
If your favorite side happens to be mashed potatoes, then do we have an alternative for you.
Turnips, which are a root vegetable, have been shown to reduce cancer-causing substances found in your body.
Plus, turnips are filled with iron, calcium, and vitamin C, which are all nutrients that your body needs.
Instead of loading up on butter and salt, mash and keep this vegetable “naked,” and reap all the wonderful health-promoting benefits.
Not one for turnips? Try cauliflower instead. This flowery vegetable is packed full of nutrition, all without adding many calories to your overall plate. This could be the perfect alternative to starchy potatoes.
Prep Way #4: Need a New Topper?
There are many different and unique ways to spice up your food. You can add fiery hot sauce to eggs, yogurt to breads as the “new” mayo, or you simply can add a dash of cinnamon to anything to make it better.
Changing out your food toppers is one way that you can add more superfood power to your daily nutrition.
Top off your oatmeal, coffee, or tea with cinnamon, for a healthy alternative that may even control your blood sugar.
There are many studies that show that cinnamon may be effective at controlling blood sugar.
For a different approach to salads, sprinkle a few walnuts, almonds, or flaxseed onto your salad to up your intake of high-quality proteins, fiber, and heart-healthy omega-3 fatty acids.
This is one easy way to spice up your salads.
Start Your Day off on the Right Foot
In order to get more superfoods into your diet, you should consider these four steps.
Not only are superfoods good for you, they provide your body with the essential nutrients it need in order to burn fat, ward off colds and flus, and prevent chronic disease development.
Never Use A Fat Burning Supplement Without Reading This First
If you haven’t noticed yet, your local grocery store’s produce department is overflowing with nutrient-rich and healthy food options.
Forget about the apples, cherries, pears, and bananas, though.
The items you need to know about are some of the most-underutilized products on the market today.
Which is a definitely a shame! These foods are bursting with flavor, vitamins, and overall super ingredients that may do everything from lower your blood sugar to boost your fat burning.
These foods, sometimes termed superfoods, may not be on your radar of foods to eat, but they should be!
Superfoods are called that because in essence, they truly are super. They contain vitamins, minerals, and polyphenols that may do everything from lowering blood sugar to fighting some cancers.
Examples of superfoods commonly overlooked are: turnips, cauliflower, asparagus, flaxseeds, avocados, kale, spinach, dandelion greens, and fennel.
Some of these foods are bitter to taste, but they could pack a day’s worth of fat-fighting and cancer-fighting nutrition in a single serving.
So before you turn your head, here are some of the top ways to sneak superfoods into your day.
Four Sneaky Ways to Better Nutrition
Sometimes it is harder to get all the foods you need into one or many meals.
From rushing around in the morning to soccer games in the afternoon, many people find it very difficult to maintain healthy nutrition on the go.
You may intend to carry healthy snack options in your purse or glove compartment, but it is just easier to stop at the local drive-thru.
The problem with this is that you are missing out on a world of healthy and nutritious foods that add benefit to your overall health.
Some foods fight cancer, some foods may control blood sugar, therefore diabetes. Some may even reduce your cholesterol and blood
pressure, which may add years to your overall heart health.
Superfoods are commonly found in your grocery store’s produce section. However, they may be overlooked, due to preparation time and lack of a creative way to cook and serve them.
Avocados, onions, and berries are extremely easy to add to almost any plate. But take kale, fennel, turnips, and dandelion greens, and the choices may become limited.
However, these four Sneaky Ways may help you to enjoy nutrient-rich foods, with no fuss at all.
Top Four Sneaky Ways to Get More Superfoods
Prep Way #1: Got a Blender? Good!
If you have a blender, then you are one step ahead of making a healthy, nutritious, low-sugar smoothie.
Nothing, and I mean nothing, should be held back from a blender.
A protein and nutrient-packed smoothie can provide you a day’s worth of nutrition in a single serving.
Plus, you can add anything (kale, spinach, dandelion greens, etc.) to fat-burning yogurt, coconut milk, or almond milk to make a tasty shake packed full of vitamins, minerals, fiber, and phytonutrients that may not only ward of colds and flus, but may be helpful at reducing your weight.
Throw in a few berries (raspberries especially) and you will increase the nutrition of your shake, plus improve on the taste and fat-burning potential.
Other options: add a tablespoon of flaxseed oil to include omega-3 fats (heart healthy fats) as well as some additional protein and fiber.
Prep Way #2: Switch out Your Faves
If you are a person who loves pasta, then this easy switch may be for you.
One type of squash, called spaghetti squash, is overflowing with vitamins and minerals that are needed by your body for optimal functioning.
Plus, this low-calorie alternative can easily resemble your favorite stringy pasta.
Top it with a tablespoon of olive oil (polyunsaturated fat source) and a homemade, low-sodium tomato sauce (full of the antioxidant lycopene), and you have the fixings for a healthy version of your favorite Italian plate.
You will get nutrients and antioxidants that may help fight off free radical damage (leads to inflammation) and improve your overall health.
Prep Way #3: Mash ‘em
If your favorite side happens to be mashed potatoes, then do we have an alternative for you.
Turnips, which are a root vegetable, have been shown to reduce cancer-causing substances found in your body.
Plus, turnips are filled with iron, calcium, and vitamin C, which are all nutrients that your body needs.
Instead of loading up on butter and salt, mash and keep this vegetable “naked,” and reap all the wonderful health-promoting benefits.
Not one for turnips? Try cauliflower instead. This flowery vegetable is packed full of nutrition, all without adding many calories to your overall plate. This could be the perfect alternative to starchy potatoes.
Prep Way #4: Need a New Topper?
There are many different and unique ways to spice up your food. You can add fiery hot sauce to eggs, yogurt to breads as the “new” mayo, or you simply can add a dash of cinnamon to anything to make it better.
Changing out your food toppers is one way that you can add more superfood power to your daily nutrition.
Top off your oatmeal, coffee, or tea with cinnamon, for a healthy alternative that may even control your blood sugar.
There are many studies that show that cinnamon may be effective at controlling blood sugar.
For a different approach to salads, sprinkle a few walnuts, almonds, or flaxseed onto your salad to up your intake of high-quality proteins, fiber, and heart-healthy omega-3 fatty acids.
This is one easy way to spice up your salads.
Start Your Day off on the Right Foot
In order to get more superfoods into your diet, you should consider these four steps.
Not only are superfoods good for you, they provide your body with the essential nutrients it need in order to burn fat, ward off colds and flus, and prevent chronic disease development.
Never Use A Fat Burning Supplement Without Reading This First
Sunday, September 16, 2012
The Fruit That Fights Off The Fat
By Kevin DiDonato MS, CSCS, CES
There is a new ingredient in the weight loss world that is getting a boatload of attention.
This nutrient has been around since 1965, but until recently, was not researched extensively.
The nutrient is raspberry ketones (which has been made famous by Dr. Oz).
Raspberry ketones, otherwise known as rheosmin, has been shown in research to increase fat metabolism in your fat cells.
Research suggests that aromatic components in red raspberries work by increasing enzyme activity, increasing oxygen consumption, and increasing heat production in some fat cells in your body.
Put together, this may lead to lower levels of fatty acids being stored in your fat cells - resulting in more weight loss.
Plus, raspberry ketones has also been linked to an increase in the expression of adiponectin levels in your blood, which could stimulate increased energy expenditure.
According to one study published in Planta Medica, exposure of raspberry ketones in fat cells may be linked to increased fat oxidation and adiponectin levels.
Let me explain…
Raspberry Ketones, Adiponectin, and Fat Burning
Adiponectin, which is a protein secreted exclusively from your fat cells, has been linked to increased fatty-acid oxidation and fatty-acid breakdown.
It has been shown to be decreased in overweight or obese individuals, but losing weight has been shown to dramatically increase your levels.
Adiponectin has been shown to impair your immature fats cells (pre-adipocytes) from turning into mature, full-fledged fat cells. Plus, it may increase energy expenditure.
Raspberry ketones, according to some clinical studies, has been shown to raise adiponectin levels, which could partly explain the powerful effects of raspberry ketones.
The author of this study aimed to evaluate the effects of raspberry ketones on the expression and secretion of adiponectin, lipolysis, and fatty-acid oxidation in white fat cells.
White fat cells (different than brown, beige, or visceral fat) are cells that store extra fatty acids circulating in your blood for later use. They are also responsible for hormone and cytokine secretion, which makes fat cells an endocrine organ in your body.
The researchers administered raspberry ketones to white adipose fat cells.
They discovered that raspberry ketones increased lipolysis significantly in white fat cells; plus, it increased the expression and secretion of adiponectin in those same cells.
Also, he noted that raspberry ketones was able to increase fat oxidation and suppress fat accumulation in those very same fat cells.
From their work, they concluded that raspberry ketones showed promise as an herbal medicine due to their biological activities in promoting greater lipid metabolism in white fat cells.
Raspberry Ketones
Raspberry ketones, the aromatic polyphenol found in red raspberries, has received tremendous media exposure as of late due to their ability to improve weight loss results, and rightly so.
Raspberry ketones may increase fatty-acid oxidation, increase lipolysis, and increase the expression and secretion of adiponectin (powerful adipokine released by your fat cells).
In fact, the results of this study showed that raspberry ketones, when administered to white fat cells, could be responsible for the increase in adiponectin levels, fat burning, and prevention of fat being stored in the fat cells.
Raspberry ketones, along with a balanced diet and sound exercise program,may increase fat burning and reduce overall fat accumulation in your cells.
NEXT: Burn 8 X More Belly Fat >>
Saturday, September 1, 2012
Learn to Spot the Scam from the Genuine
Most people who get into a weight loss program start off by using weight loss products (e.g., diet pills and exercise equipment) to help them achieve their goal. If you are thinking of buying any of these weight loss products, however, it's best to exercise caution because there are plenty of scammers out there. Many fall victim because they fail to spot a scam right at the beginning.
It can be difficult to ascertain if a weight loss product you're buying is the real deal or if its maker is simply out to scam you out of your hard-earned money. The bad news is that it is hard to tell just by reading and looking at the ads on the newspaper and online, watching them on TV or simply looking at the product itself at the store. The most effective way to find out if the weight loss product you are about to buy is real is through serious research.
When you're doing research on weight loss products, there are a variety of ways you can find out if these products are worth purchasing at all. The simplest way is to check out retailer and/or manufacturer sites where customers and everyone else are allowed to evaluate and review the effectiveness of their products. A lot of consumers like informing others about products worth buying and products that are simply a waste of money and time. Weight loss product reviews are very helpful in finding out if weight loss product you are about to purchase is effective or not.
As you read the different weight loss product reviews, keep in mind that there is no such thing as a perfect product. Even products that are highly rated will have a couple of bad reviews. But what you should stay away from are the weight loss products that have more bad reviews than good reviews. Take this as a sure sign that the weight loss product isn't worth the time or money.
You'll find numerous weight loss product reviews online. You can do a search on the weight loss product you're thinking of buyer or you can do a search on several. The results will bring up links to online forums and message boards where you can read discussions about how to lose weight and other health issues. These are the best places where you can get information on weight loss products since the participants in these online venues are those who have used the various weight loss products.
One more way to find out if the weight loss product you're thinking of buying is a scam is by doing your own investigation of the distributor and/or manufacturer of the product. It's not uncommon nowadays for companies to have a website so go to the site of the company that makes the weight loss product you're planning to buy and use. Read the information on the site, specifically information on the weight loss product. The company should provide as much information as possible. Be aware of weight loss products with sites that hardly have any information, and simply claim their products will help you lose weight and nothing else.
Still, perhaps the best way to find out if the weight loss product you're about to buy isn't a scam is by talking to your doctor. Most of the time, all it takes is a phone call. You don't even need to visit your doctor or set up an appointment just to ask a simple question. Doctors can usually tell if a weight loss product is worth buying. If your doctor doesn't have information about the weight loss product you're interested in, he can review the ingredients with you and he can tell from there.
If money is no object, you can start purchasing the weight loss products you think you will need to achieve your goal of shedding off those pounds. But it's important to keep in mind that weight loss products, particularly the ones you see on TV infomercials, are very expensive.
It can be difficult to ascertain if a weight loss product you're buying is the real deal or if its maker is simply out to scam you out of your hard-earned money. The bad news is that it is hard to tell just by reading and looking at the ads on the newspaper and online, watching them on TV or simply looking at the product itself at the store. The most effective way to find out if the weight loss product you are about to buy is real is through serious research.
When you're doing research on weight loss products, there are a variety of ways you can find out if these products are worth purchasing at all. The simplest way is to check out retailer and/or manufacturer sites where customers and everyone else are allowed to evaluate and review the effectiveness of their products. A lot of consumers like informing others about products worth buying and products that are simply a waste of money and time. Weight loss product reviews are very helpful in finding out if weight loss product you are about to purchase is effective or not.
As you read the different weight loss product reviews, keep in mind that there is no such thing as a perfect product. Even products that are highly rated will have a couple of bad reviews. But what you should stay away from are the weight loss products that have more bad reviews than good reviews. Take this as a sure sign that the weight loss product isn't worth the time or money.
You'll find numerous weight loss product reviews online. You can do a search on the weight loss product you're thinking of buyer or you can do a search on several. The results will bring up links to online forums and message boards where you can read discussions about how to lose weight and other health issues. These are the best places where you can get information on weight loss products since the participants in these online venues are those who have used the various weight loss products.
One more way to find out if the weight loss product you're thinking of buying is a scam is by doing your own investigation of the distributor and/or manufacturer of the product. It's not uncommon nowadays for companies to have a website so go to the site of the company that makes the weight loss product you're planning to buy and use. Read the information on the site, specifically information on the weight loss product. The company should provide as much information as possible. Be aware of weight loss products with sites that hardly have any information, and simply claim their products will help you lose weight and nothing else.
Still, perhaps the best way to find out if the weight loss product you're about to buy isn't a scam is by talking to your doctor. Most of the time, all it takes is a phone call. You don't even need to visit your doctor or set up an appointment just to ask a simple question. Doctors can usually tell if a weight loss product is worth buying. If your doctor doesn't have information about the weight loss product you're interested in, he can review the ingredients with you and he can tell from there.
If money is no object, you can start purchasing the weight loss products you think you will need to achieve your goal of shedding off those pounds. But it's important to keep in mind that weight loss products, particularly the ones you see on TV infomercials, are very expensive.
How to Tell When you need to lose Some Pounds
Are you one of the many Americans who daily remind themselves that it is time for them to lose weight? But is time really of the essence when it comes to this matter of shedding those pounds? Should you not be worrying if you really need to shed some pounds?
Perhaps, the more important question that you need to be asking yourself is, "Do I really need to lose weight?"
Obesity is just one of the many obvious signs you need to be watching out for if you really intend to regulate your weight. Don't be like the many individuals who are not aware of the distinction between being overweight and being obese. To clarify this issue, professionals define obesity as being 30 to 40 pounds heavier than the normal. This is usually connected with several other health problems, or it may even lead to death. Obesity is not just a matter of being worried about one's physical appearance; it should be a cause of grave concern for one's health.
If someone, whether a healthcare professional, family member or friend, has told you to lose weight then it is probably best to take his suggestion into serious consideration instead of getting offended. It is best to take the suggestion to mean that the other person is concerned about your health and well-being. There is nothing to be ashamed of if you get hints about needing to lose weight. Just be reminded that they are not given to make you feel bad about your appearance; take those as constructive criticisms, suggestions that will help you improve your health.
Another indication that it's the right time for you to shed those pounds is when your clothes no longer fit. It is typical for a person to gain weight or lose weight, but if the change becomes significant, then it is probably best to engage yourself in a weight loss program. Aside from the fact that you need to be shopping for new clothes if you get bigger, there is also the possibility of harmful consequence to your well being. The drastic change in your body weight may signify a negative effect on your health. Thus it is proper to prevent these health problems as early as possible. And you can do so by losing weight.
Another sign worth keeping an eye on is when you begin to feel easily exhausted doing simple tasks. Losing your breath after exerting a simple task like going up a single flight of stairs or pulling the trash can to the gate - not just be a weight issue - it may be a sign of a deeper health problem. Come to think of it, if you lose weight, not only can you perform your activities well but you can add more things to do with your family and friends because you are stronger and in better shape to do those things.
The abovementioned are just some of the various possible signs that you may need to lose some weight. Be reminded that losing weight should be done in the healthiest possible manner. Resist the temptation to take the shortcut or easy way to weight loss like taking pills or going on crash diets or one fad diet after another. These don't work in the long run, and worse, they pose serious risks to your health. The best thing to do is to visit your doctor before you start on any kind of weight loss program; this will save you more money and at the same time guarantee that your plan is good for your health.
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