Nutritional Aspects of Healthy Weight Loss (Part 3)

Micronutrients
Because of the nutritional deficiencies in the soil due to modern farming techniques and the presence of toxins, chemicals, additives, and preservatives, the need for micro nutritional supplementation is very important in our diet.
Micronutrients are found within the macronutrients (proteins, carbohydrates, fats, and fiber) of whole foods and include such substances as vitamins, minerals, amino acids, essential fatty acids, and antioxidants.
The depletion of vitamins and minerals in our soils today makes it necessary to supplement your diet with the core vitamins and minerals you need for a healthy lifestyle. For example, you would need to eat 75 bowls of spinach to get the amount of iron found in one bowl of spinach in 1935. Obviously eating 75 bowls of spinach is impractical, not to mention nearly impossible. The alternative is to take a supplement that would provide you with the necessary amount of iron.
The vitamins and minerals you take need to be high quality. That is, they need to be pharmaceutical grade and have no colors, bonders, fillers, dyes, sugars, or flavors. A review of the benefits, dietary sources, and symptoms of deficiency for each of the specific healthy weight loss micronutrient essentials is provided for your review. A comprehensive list of other essential vitamins and minerals will be provided in the food and recipe booklet.

Vitamin A (Retinol)

• Functions
• Rebuilding of body tissues.
• Formation of teeth and bone.
• Retards the onset of senility and prolongs lifespan.
• Important in maintaining good vision, healthy skin, and healthy mucous membranes.
• Necessary for proper immune system function.

Dietary sources

• Found only in foods from animal sources, especially beef, calf, and chicken liver and eggs.
• Dairy products such as milk, butter, cheese, and ice cream.
• Beta-carotene, a nutrient found in fruits and vegetables, can be converted to vitamin A in the body as needed. Symptoms of deficiency
• Frequently tired.
• Susceptible to infection.
• Rough, dry skin.
• Decrease in appetite or sense of smell.
• Night blindness.
  

Vitamin C (Ascorbic Acid)

Functions

• Important antioxidant essential for stopping the damage caused by free radicals, which are the major causes of aging and disease.
• Vitamin C is needed for the growth and repair of tissues in all parts of your body.
• Essential in the maintenance of immune function,
• Necessary in the formation of collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.
• Assists in wound repair.
• Needed to form and repair cartilage, bones, and teeth.
• Boosts your body's resistance to the common cold and viruses. Dietary sources
• Your body does not store vitamin C so you must consume enough each day to maintain good health.
• Excellent sources include oranges, green peppers, watermelon, papaya, grapefruit, cantaloupe, strawberries, mango, broccoli, tomato juice, Brussels sprouts, cauliflower, and cabbage.
• Vitamin C is also found in raw and cooked leafy greens (turnip greens, spinach), canned and fresh tomatoes, potatoes, winter squash, raspberries, and pineapple. Symptoms of deficiency
• Slow healing wounds and fractures.
• Swollen, painful joints.
• Bleeding gums.
• Nosebleeds.
• Severe deficiency results in clinical scurvy.
  

Vitamin E (Tocopherol)

Functions

• A powerful antioxidant that protects LDL cell membranes from oxidation damage.
• Helps maintain healthy DNA in the interior of cells.
• Important in supporting good cardiovascular health and a strong immune system.
• Required for respiration on the cellular level.
• Helps the lungs function normally and inhibits the clotting of blood. Dietary sources
• Vegetables and seed oils including soybean, safflower, and corn; sunflower seeds; nuts; whole grains; and wheat germ.
• Leafy vegetables also supply an appreciable amount of this nutrient. Symptoms of deficiency
• Larger than normal deposit of fat within the muscles
• Rupturing of red blood cells are symptomatic of a deficiency of vitamin E.
  

Beta Carotene

Functions

• Anti oxidant that is converted by the body only as needed.
• It acts to protect cells from attack by free radicals. Dietary sources
• The richest sources of beta-carotene are yellow, orange and green leafy fruits and vegetables such as carrots, spinach, lettuce, tomatoes, sweet potatoes, broccoli, cantaloupe, and winter squash.
• In general, the greater the intensity of color of the fruit or vegetable, the more beta-carotene it contains. Symptoms of deficiency
• Loss of appetite.
• Susceptibility to colds.
• Dryness of the hair.
• Insomnia
  

Calcium

Functions

• Maintains bone mineral density.
• Critical to nerve conduction, muscle contraction, blood clotting, neural function, cell division, and electrical conduction in the heart.
• Helps regulate blood pressure
• Essential for producing and activating enzymes and hormones that regulate digestion, energy, and fat metabolism. Dietary sources
• Dairy products
• Vegetables Symptoms of deficiency
• Osteoporosis.
• Back and leg pain.
• Uncontrolled, painful muscular contractions.
  

Living Longer, Looking Better Healthy Lifestyle & Weight Loss Program Micronutrient Consumption Recommendations

• Take 1 multivitamin 3 times per day.
• Take an additional 1000 mg vitamin C 2 times per day
• Take an additional 400 IU of vitamin E with breakfast.
• Take an additional calcium supplement 2 times per day.
  

The goal of Micronutrient Supplementation plan is to help you achieve nutritional balance. The benefits of having proper nutritional balance include looking better, feeling better, having more energy, having greater mental clarity, and being less stressed.
This investment in your health will provide you with a higher quality of life and will pay dividends for many years to come.

_________________________________

By Malton Schexneider
For more information on healthy weight loss programs go to www.livinglongerlookingbetter.com.

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Weight Loss - Why Reducing Calories Is Not The Whole Story

Add the calories up that you take in in your food and drink, subtract the calories you expend in your physical activities, if the answer is a positive number you'll put on weight and if it's a negative number you'll lose weight.
The trouble is, your body doesn't see it like that. If it were that simple, early Man would never have survived from one unpredictable meal to the next. He survived because his body had a mechanism which would store energy when food was plentiful and release it again when it was scarce. His body also had a way of recognizing when energy intake was low, and economizing on its use of fuel. These two mechanisms were his blood sugar/insulin control system and his metabolic rate.
You differ little from early Man in your genetic makeup. Your body still retains the blood sugar/insulin and metabolic rate control system that enabled your ancestor to survive. The problem is, you probably don't eat like your ancestor. Your ancestor never had the carbohydrate-dense, highly refined foods that most of us eat so much of today, such as sugar, flour and all the manufactured products that are made with them. Unfortunately for you, your energy storage system works a little too well. You put on weight easily when you eat these carbohydrate-dense foods, because they send your blood sugar/insulin control system into overdrive. They may still do this, even when the calories you are taking in are not excessive.
Even worse, if you reduce your calorie intake to a level where you have a calorie deficit, you are in danger of triggering the other mechanism -- the slowing of your metabolic rate. This is often called 'starvation mode', but you don't have to be literally starving for your metabolic rate to slow down. And if your metabolic rate slows, your body needs less food to supply your daily energy needs. In other words, the more you diet, the less food you need.
This means that losing weight is very often a precarious balance between reducing food intake and exercising enough to produce a calorie deficit, while eating enough to keep your body from going into 'starvation mode'. And if you are one of the up to sixty per cent of the population which is believed to have a very sensitive blood sugar/insulin control system, then basing your diet on carbohydrates, especially the refined sort, may also hinder your weight loss.
The importance of these survival mechanisms is only now starting to be recognized in the medical world. It is becoming understood that losing weight is not just a simple matter of eating less. There is also mounting concern about very low calorie diets -- the sort that supply less than 500 calories per day -- because of the risk that they will depress your metabolic rate if followed long term. If you are not losing weight on a restricted calorie diet, then these mechanisms may well be at play. These and many other factors which may be preventing your weight loss are explained further in the book "Why Can't I Lose Weight -- The Real Reason Diets Fail And What To Do About It".

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By Jackie Bushell
Jackie Bushell is passionate about raising awareness of the role of diet and nutrition in good health and helping those who are affected by obesity. Via her website at GoodDietGoodHealth.com, she provides information, support, cookbooks, how-to guides and a newsletter for those wishing to understand more about how to improve their health and achieve a healthy weight in a natural way. Amongst the resources she has developed are a low carb/low GI diet cookbook and a book called 'Why Can't I Lose Weight' for those who experience common problems such as not losing weight on their diet or becoming stuck on a 'diet plateau'.

Copyright GoodDietGoodHealth.com 2006

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Two Foods to Avoid If You're Trying to Lose Weight

Everybody is different especially when they go on a weight loss plan. The “diet” that works for one person may not necessarily work for another person. Your genetics or chemical makeup can affect how you lose weight. Some people do very well on calorie-counting diets while others almost seem to gain weight when they go on restrictive eating plans.
But there are two foods that, if you minimize or eliminate them from your diet, you will lose weight, no matter what your physical type.
Processed Carbs
If you think about how bread and pasta (the most popular processed carbs) are made, you will realize how deadly this food is to your body’s healthy weight. It doesn’t matter if they end up on your table as whole grain bread, brown rice or White Wonder Bread, they are processed in the same way and contain the same basic density of calories.
To make bread or pasta, you start with grains that are processed into flour. Each one of those grains has calories so when you have a few ounces of pasta or a slice of bread, you are actually eating concentrated calories in the form of grains. Then your body has to work hard to process it and your metabolism becomes sluggish as a result. Not only that but all those concentrated grains cause your insulin to spike which will also slow your metabolism.
One more reason for grains to be eliminated from our diets is the fact that our bodies were not designed to eat grains. But our ancestors managed to find a way to process them so that we ended up with them in our food supply. Through a complicated process, eating grains allows incompletely digested proteins into our bodies and that can cause problems for your immune system. If grains can cause serious autoimmune disorders like rheumatoid arthritis, multiple sclerosis and Crohn’s Disease, it’s probably not a good idea to eat it regularly in your diet. (Read The Protein Power Lifeplan written by Michael R. Eades, M.D. and Mary Dan Eades, MD. for more information.)
Dairy
Dairy foods like milk, cheese and yogurt are not a good food to eat if you are trying to lose weight. It doesn’t matter if it’s low fat, it’s still fat. You already have fat on your body that you are trying to lose, why would you eat more?
Plus, milk naturally has sugar in it which means your insulin level goes up whenever you drink it. If you are eating animal protein, your body is getting plenty of fat from those food sources. If you cut back on the fat you are eating, your body will use up the fat your body already has to fill its needs to function and you will end up losing weight.
Don't worry about depriving yourself. Remember that as you cut back on these foods, the goal is to lose weight. Once you lose the weight you want to lose, you can add these foods back in with moderation.

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By Eunice Coughlin
Eunice Coughlin is the founder of http://www.healthy-living-for-moms.com, a resource for moms of all ages and stages who seek spiritual and physical health and wellness. Find out how to lose 5 pounds fast at http://www.healthy-living-for-moms.com/lose_5_pounds_fast.html .

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Safe Weight Loss

What is necessary for safe weight loss?
A calorie deficit must be created through exercise and a small calorie reduction. This means more energy goes out than comes in. If it were only so simple!
Problem #1
Appetite seems to increase with activity level (therefore cancels out energy expended), this may not always happen.
Problem #2
The body will attempt to conserve weight during times of increased activity and reduced calorie intake (body becomes more efficient with energy).
Problem #3
Scales do not tell how much of the body weight is muscle, fat, OR water.
Problem #4
We all know someone who eats a lot (and eats a lot of "forbidden foods") BUT does not seem to gain a pound, while others eat very little and still have difficulty in altering their body composition.
Tip #1
You must use weight training to build muscle mass and increase metabolism and you must exercise consistently. The energy expenditure will help develop a negative caloric balance.
Tip #2
Base your success on how you feel, how your clothes fit, and how well you perform in your sport/activity, NOT on how the scale reads.
Tip #3
Do not starve yourself. The body may shut down its metabolism and it becomes extremely efficient in saving/storing energy. Eat nutritious meals spaced evenly throughout the day to maintain the metabolism and provide energy for exercise. Reduce any unnecessary food intake.
Tip #4
Remember you are trying to eat fewer calories then are needed to maintain weight. Aim to reduce the calories by a maximum of 20% (i.e. 200-400 per day), BUT/ never go lower than 1500 total daily calories. Reducing the amount of fat in your diet greatly helps in reaching a calorie deficit (because each gram of fat has 9 calories).
Tip #5
Do NOT eat "fat-free" foods in excess. Remember the aim is a calorie deficit! There are no magic OR forbidden foods. Some are better than others BUT very few items need to be fully excluded from a diet. Allow yourself at least the occasional treat.
Tip #6
Choose water as your low-calorie fluid source, unless you need the nutrients that are provided by a glass of milk OR juice.
Be honest #1
Do you really need to lose weight? Losing weight often involves certain sacrifices, so determine if it is really necessary for health or performance and then make full commitment to the goal.
Be honest #2
Can you decrease your food intake without your health suffering? Try to reduce calories with your health in mind by reducing the foods with least nutritional value (i.e. processed foods, sugary drinks, excess sauces, and sugar).
Be honest #3
Are you truly hungry when you eat? Are you just thirsty, bored, stressed?
Be honest #4
Are you active for only 30minutes (your exercise session) and then stuck in a chair for the rest of the day? Consider this before you justify an increase in caloric intake.

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By Craig Ballantyne
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

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How to Increase Your Fat and Sugar Burning to Aid Weight Loss

In order to carry through a successful weight reduction process, your over-weight must be attacked from several angles at the same time. Among other measures, you also have to increase your burning of fat and sugar. This burning is also of two kinds. The body are steadily burning fat and sugar and thereby producing heat, and it burns these nutrients to get energy for the daily activities you perform. The aim in a slimming process is to increase both these burning processes. In the terminology often used about slimming, this is often called "increasing your energy levels".
A. THE FAT AND SUGAR BURNING PROCESS
The burning of fat and sugar is composed of many chemical steps. Fat is first broken apart yielding free fatty acids. The fatty acids are then broken further down to pieces called acetyl. The sugar is also broken down to acetyl in a process called glycolysis, and the energy thus released is used to produce an energy-rich compound called ATP. The acetyl formed from the braking down of fat and sugar is then further combined with oxygen yielding carbon dioxide and water, and even more ATP is produced. The ATP produced is then used to release heat and to give energy for the bodily work.
B. GET ALL THE NUTRIENTS YOU REQUIRE
The process of braking down and burning fat and sugar uses vitamins, minerals and essential fatty acids as working tools. Therefore your diet has to contain all these nutrients in the needed amount. Including vegetables or fruit in a natural form in every meal will help you get these nutrients.
Even though your generally shall reduce your fat consume, some types of food containing essential fatty acids should be a part of your daily diet, for example nuts, almonds, sunflower seeds, olives, olive oil and fat fish.
Extra supplements of vitamins, minerals, essential fatty acids and lecithin can also be of help.
C. PHYSICAL EXERCISE
You should do some physical exercise at least every second day. Condition training like running, swimming, cycling or ball play consumes energy and thereby helps burn fat and sugar. The burning process even continues some hours after the training session.
Weight lifting or other muscle building activities are also of value. They help convert fat in your body to muscle mass and muscles are always burning some sugar and fat, even when they are not active.
D. USE OF DRUGS OF THE AMPHETAMINE GROUP
Amphetamine and related substances stimulate the activity of the central nervous system and thereby give impulses to increased external activity that consumes fat and sugar. These compounds also increase the metabolic activities that produce heat by consume of fat and sugar. These compounds can also reduce the appetite. All these effects can together help to reduce an excessive weight.
However, these compounds also may give many unpleasant or dangerous effects, like addiction, insomnia, agitation, manic reactions, hypertension, stroke, heart valve damage and heart rhythm disturbances. Therefore amphetamine itself and many related compounds are by now banned in most societies as a means to reduce weight. Amphetamine was early banned and classified as an illegal narcotic. By now also these compounds has been banned after having been on the market for some time: aminorex, fenfluramine, phenylpropanolamine and ephedrine.
Substances of this group available on the market today as weight reduction aids are: Phentermine, diethylpropion, phenidmetrazine, benzphetamine, sibutramine, rimonabant, oxyntomodulin and fluoxetine hydrochloride (Prozac).
E. USE OF CAFFEINE AND SIMILAR COMPOUNDS
Caffeine and similar compounds also increase the mental alertness, the feeling of energy and the impulses to external action, and thereby they also increase the burning of fat and sugar. They also increase the fat and sugar burning by accelerating the basic heat production metabolism.
A simple way of taking caffeine or the related compound teofylline is drinking a few cups of coffee or tea each day. A cup of coffee in the morning can and another cup in the afternoon can often give you the impulse you need to do an effective daily exercise session.
The tropical plants Yerba Mate and Guarana contain caffeine variants with a much greater effect on the fat and sugar burning than ordinary caffeine. On the market you can find sport drinks and slimming aids containing extracts of these plants.
F. SUPPLEMENTS STIMULATING THE THYROID GLAND
The hormones produced by the thyroid gland increase the basic metabolism and the burning of fat and sugar. A sluggish production of thyroid hormones can therefore contribute to developing over-weight.
Vitamins and minerals that the thyroid gland use as tools to produce its hormones can help to effectivize the thyroid hormone production, for example vitamin B1, vitamin B2, Vitamin B6, magnesium, manganese, potassium and zinc. Compounds being raw material for this production can also help the thyroid gland to effectivize its hormone production, for example L-thyrosine and iodine. These compounds are found in many supplements to aid slimming.
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By Knut Holt

Knut Holt is an internet consultant and marketer focusing on health items.

TO FIND natural supplements to help slimming and natural medicines against common diseases, like acne, eczema, hypothyroidism, fatigue, depression, hemorrhoids, joint pain, hypertension, high cholesterol, circulatory problems, digestive ailments, allergies, menstrual problems, respiratory diseases and more, PLEASE VISIT: http://www.panteraconsulting.com/salg2.htm

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How To Find The Best Weight Loss Program That Really Works

Have you been going back and forth, jumping from one program to the next, in your quest, in still trying to find, the best weight loss program that works??? This is a hard task. Well let me tell you this. They are out there and they do exist. You just got to dig deeper.
People first are looking for the best weight loss program out there before actually loosing the weight itself. You need to know what to look for in a weight loss program and what questions to ask
Before looking into a weight loss program, you may want to talk to your doctor first. It is a doctor's job to help you improve your health. Isn't that what they are there for? Through your doctor, find out as much as you can about your health first before joining any weight loss program. At least you will know where you stand health wise.
Now, in your quest to find the best, make sure it is safe. Look for a program that will have a 1000 to 2000 calorie intake. Any calorie program lower that 1000 is dangerous. Also, a program should focus on slow changes. Don't go for the quickies.
Make sure the professionals who are working in the weight loss arena can answer your questions easily. And especially about pricing. Some of these programs cost so much and you get nothing out of it. Just a little tin-kle return. And does the program carry any risk? Definitely ask this one.
You also want to know how many people have been with the program and for how long and are they still using the weight loss program. And if this program you are looking into is celebrity endorsed, don't be afraid to ask questions about that celebrity and how much weight they lost. Why not if he or she is endorsing the program.
The best weight loss program out there is one that is going to motivate you. One that makes you feel good mentally, physically and spiritually. And this is what you should look for.

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By Carmen Paden
If you are looking for a great weight loss system that you can do in the privacy of your home, you can check this out. The best weight loss program Work it!!!

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How Diabetes Can Effect Vision

Vision problems usually affect those who have Type 1 diabetes, but can also affect those with Type 2 diabetes. Vision issues such as:
- Blurred vision

- Ability to see color is diminished

- Floaters across field of vision

- Nighttime vision decreased
When a person has diabetes, the tissue in the back of the eye that allows light in may be damaged or may be growing too rapidly. This can happen over time and may eventually lead to blindness. Having a doctor examine the eye is the only way to determine the causes and determine whether surgery or other options are available.
Surgeries can include:
- Laser photocoagulation

– destroys blood vessels that are blocking the light from entering the eye.

- Cryoretinoplexy

– freezes blood vessels and stops tissue from growing behind the eye.

- Vitrectomy

– remove vitrous from the eye.
These surgeries will help remove tissue that has been damaged by diabetes.
While there are many problems associated with diabetes, losing one’s vision over time can be very frustrating. Having yearly check-ups, wearing glasses, and monitoring how one’s vision seems during the day will help. If a person develops constant headaches, blurred vision, or other symptoms, they should consult a doctor to see what can be done. Many times reducing stress and changing dietary habits may be enough to stop the symptoms from returning.
Eating a proper diet and maintaining blood sugar levels will also help. Diabetes affects millions of people, but not all will suffer eye damage. This depends on diet, exercise, heredity, and other factors.

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By Jeanette Pollock
Jeanette Pollock is a freelance author and website owner of justdiabeteshelp.com. Visit Jeanette's site to learn more about diabetes and vision problems.

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Six Tips for Losing Weight

Losing weight is not “rocket science.” All you have to do is increase your exercise and control your eating and you will lose weight. Of course this is easier said than done, but it is possible to do it.
Many people give up the effort because they are overwhelmed with so many things to do. Don’t eat this, eat this, do this, do that and many other instructions prove to be too much. OK, if you can’t follow a whole program then why not make one change at a time in your lifestyle?
I will give you a few examples. One of my yoga students came to me and told me that he had just lost 4 kilos (close to 9 pounds) in one month. How did he do it? He just did one thing: he fasted during one day of each week of that month. That’s all he did.
If you don’t like fasting or are not ready for it, then try one experiment with food. Give up eating foods with unnecessary added sugar such as cookies, cakes, candies, soda etc. I tried this recently and lost ten pounds. After a meal, instead of eating a sweet dessert I eat a piece of fruit. It’s possible, and you don’t have to change anything else.
And, if you are not ready to change your eating habits, then try adding some exercise to your life. Take a walk after dinner instead of sitting in an easy chair watching TV. Put on your mp3 player, get out in the fresh air and digest your dinner with a brisk walk. Walk 20 minutes away from your home and 20 minutes back. Do this every night and you are sure to lose some weight, and also improve your digestion and sleep.
Another small change you can make is to drink plenty of water throughout the day. Four liters (quarts) spread out over the day will help you to control your appetite and also help your over-all bodily functions.
If these above mentioned tips are not “doable” then try something else: do the three yoga postures which are explained in the Yoga Weight Loss Secrets ebook, twice a day. It will take you a total of forty minutes, and/or do the meditation that is described in the mini course and in the ebook.
Finally, if you are gung-ho and would like to try all of these tips on a daily basis. Then here is what to do:
1. Give up unnecessary sweet foods, and substitute them with fruit
2. Do fasting on a regular basis (see my ebook or mini course for instructions)
3. Add brisk walking to your daily schedule (40 minutes)
4. Drink four liters of water every day
5. Practice yoga exercises two times a day
6. Practice meditation two times a day
If you do any one of these things you will lose weight. If you do all of these, then your success is a sure guarantee.

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By Dada Vedaprajinananda
Dada Vedaprajinananda is a yoga and meditation teacher with over 30 years of experience. He is the author of "Yoga Weight Loss Secrets", www.yogaweightlosssecrets.com and "Start Meditation, Stop Smoking", www.start-meditation-stop-smoking.com

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Lessons From Janet Jackson's Weight Loss and Diet

The recent publicity over Janet Jackson's weight gain, and subsequent weight loss campaign, also aroused a lot of public opinion and comment. Not surprisingly, given the superstar status of the singer, for me the star of the Jackson family, and the size of the weight reduction she supposedly achieved over a 4 month period.
Janet Jackson is reputedly a yo-yo dieter, someone who has phases of dieting followed by putting all the weight back on. That can never be good for long term health for anyone, and that surely goes for Janet Jackson too. But, she was overweight by the accepted measures that are used by the medical profession today, and she knew it. So she set out on a weight loss campaign, as millions of people around the world do, every year. Only in her case, and on this occasion, she was successful in losing weight.
Cause of Janet Jackon's Weight Gain
Many have speculated how and why Ms Jackson got so heavy in the first place; depression, stress and all the usual reasons have been suggested by various commentators. Some excused that it was her stressful superstar existence that caused the recent problem, and the eating disorders that have been reported on in the past. Maybe, maybe not; that's her business really. Stars in the public limelight do have stresses that may be different to other people's stresses. But there are millions of people not in the limelight who are overweight and may be tempted to blame stress.
Of course, it could be that Janet Jackson just felt like letting herself go for while, and let the weight drift upwards, without feeling any real incentive to keep it under a tight rein. Then one day felt the effects of being too heavy and thought: "That's it, I'm going to lose weight."
Unless Janet Jackson has a medical problem, then being overweight was simply caused by consuming too many calories compared to the energy she was expending each day. That is the case with almost all overweight and obese people. So, once that decision was made to get back to what she thought was her best weight, she had to set about reversing that situation. In other words, strike a better balance between exercise and food consumption.
If the figures that we read at the time were true, Ms Jackson lost weight at a rate well above the "safe" rate suggested by most doctors. She was losing nearly 4 pound a week over the period of 4 months, about double the recommended weight loss rate. But how was she able to do it?
How Janet Jackson Lost Weight
If reports are to be believed, Janet Jackson just did what all the books and experts tell overweight people to do. On the one hand, she had a controlled diet; on the other hand, she had a systematic exercise programme. Now, any of us can do that, but most of us do not. We spend billions of dollars a year on special diets and weight loss plans, and just keep getting heavier. We know what to do, but just don't do it.
In Ms Jackson's case, she did it. To simplify things, she had the motivation to lose weight, despite the effort and self control that was required. If anyone has the motivation, they too can lose weight. There is enough free information to enable anyone to get those pounds off, and to bring their BMI down to a healthy level.
When Janet Jackson's weight loss success was reported, many people dismissed it, saying "oh, it's alright for her, she can afford a personal fitness trainer and personal chef." That, though, is not the point. She could have done the same without the personal chef or trainer; she just happened to take advantage of her wealth to outsource two important features of her weight loss campaign. Surely she would have been too busy to count out her calories every day? Most of us are not, although we may claim to be. And we can all exercise and go to the gym, or just exercise at home, or walk the streets, beaches or fields to burn off those calories.
The simple fact is, Janet Jackson was inspired, for whatever reason, to lose weight, so she did what was necessary. Some say it was to get to looking slim and sexy for a new album, but that does not matter. What does matter is that she found the motivation to reduce her weight, and took seriously to the task with a high level of endurance.
I suspect that for millions of people, motivation is the missing link. Find that inspiration, that motivating factor, and you could be shedding the pounds at a healthy rate suggested by your doctor.

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By Roy Thomsitt
This diet article was written by Roy Thomsitt, owner and part author of the Routes To Self Improvement website, where you can find many articles on weight loss, plus Motivation and other personal development topics.

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Sometimes to Lose Weight One Needs Motivation

If one is faced with the challenge of trying to lose weight, one may very well need to find the means to stay motivated every day to keep weight loss as a goal.
Motivation for weight loss requires a special, concerted effort, and it is not always easy. But let it not be overlooked that anything worth having takes effort, determination and drive.
Well for motivation here are some tips you can use:
1. One sure fire way of attaining motivation for weight loss is right there at your fingertips. The Worldwide Internet; There are many chat groups and forums on the web that can serve as communal inspiration for weight loss.
2. Keep a Journal or Diary of your progress. You can keep a record of your daily diet or write in your journal about the journey and challenge of losing weight and the emotions connected to it. Heck, publish a blog and do you know with Google Adsense, you could go about even making some pocket change from that?!
3. Create an image or tangible object to look at for motivation. These could be anywhere from an old picture of your ideal weight goal, a dress in a certain size, self-help books or posters of inspirations.
4. Keep the fridge and cabinets filled with Healthy food items to avoid temptations.
5. Stay connected with like-minded people via phones, Instant messengers, emails, whatever it takes. Remember, no man is an island.
6. Play lots of up-tempo music. Here’s a trick, it pumps you up and chances are you may find yourself doing some natural exercise in the process…dancing.
There are resources and people available for anyone who takes the time to seek them. Make a daily commitment to do at least one thing in support of your goal, and you may soon find that the behaviors that support weight loss have become second nature to you!
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By Foras Aje

Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. He invites you to visit his blog for more tips on Healthy Weight Loss and Healthy Living Today.

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What Causes Diabetes: Genes or Environment?

Is diabetes more likely to be caused by your genes or your environment? A study from the University of Wisconsin shows that Pima Indians in America are more than five times more likely to develop diabetes than their relatives in Mexico (Diabetes Care, August 2006). Pima Indians in Arizona have been shown by DNA typing to be very closely related to Pima Indians in the Sierra Madre mountains of Mexico. However, only 8.9 percent of Mexican Pimas developed diabetes, compared to 38 percent of those in the United States.
Obesity is a major risk factor for diabetes, but both populations were similarly obese. About eight percent of the Pima men and 20 percent the Pima women suffered from obesity. However, the Mexican Pimas were far more active than the American ones and ate far fewer refined carbohydrates. This study show that diabetes is more an environmental disease than just a genetic one. Your genes determine how you respond to the environment. Since this study agrees with hundreds of others, everyone should exercise and limit refined carbohydrates such as flour and sugar, whether or not there is a family history of diabetes.
Another recent study shows that the best predictor of diabetes is a test called Hemoglobin A1C (HBA1C), which measures the amount of sugar stuck on cell membranes. At the American Diabetes Association meeting in June 2006, Dr. Peter Baginsky of Santa Rosa, California showed that HBA1C can be used not only to identify people who already have diabetes, but also as a screening test to predict which people are likely to develop diabetes in the future. This allows doctors to treat pre-diabetes before people suffer their heart attacks, strokes and other side effects that can be the first sign that the person has diabetes.
He also showed that people who have HBA1Cs above 5.8 have a 92 percent chance of being diabetic as determined by a fasting glucose tolerance test. The HBA1C test does not require fasting and can be done with only one draw of blood, while the glucose tolerance test takes seven. It is less expensive and has the potential to save a lot of lives by getting diabetics into treatment earlier.
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By Gabe Mirkin, M.D.
Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports -- and the FREE Good Food Book -- at http://www.DrMirkin.com

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Is Diet Soda Good for Your Diet?

When you think of nutrition and eating healthy, most likely you are more concerned about the food you eat than the beverages you drink. You may think having a diet drink could not do any harm at lunch or dinner, but if you indulge too much it could add up to trouble in the long run.
But it's a diet drink...
Perhaps you have seen on television or film a sketch where a person orders a fattening, fast food meal with a diet soda to even everything out. A diet soda has zero calories compared to as many as 300 per serving of regular soda, so you are actually doing yourself a good service, right?
Not exactly. Regular sodas are highly caloric because they contain sugar, whereas diet sodas are manufactured with artificial sweeteners - one of the most popular being aspartame. The validity of aspartame as a health risk has been debated for many years - some claim the sweetener may contribute to increasing toxicity levels and risk of various illnesses, while other dismiss such charges.
What we do know for certain is that aspartame contains phenylalanine, an essential amino acid that does occur naturally in certain dairy foods and green vegetables. On the other hand, one byproduct of aspertame is formaldehyde!
When you shop for "diet" foods it is always a good idea to check for this ingredient on the labels so you know exactly what you are eating and how much.
Water, the best "diet" drink
A good percentage of our bodies are water, so it would make sense to constantly replenish your body with the very same substance. Imagine, if you replaced a glass a water for every soda you drink, think of all the calories you save, the less toxins in your body, and the greater improvement to your health. It's the best diet drink there is.
Eight glasses a day...no doubt you've heard it from everybody - your parents, your doctor, talk show professionals. The road to wellness is actually a river of pure, clean water, and while to drink sixty-four ounces daily seems like an impossible task, it is actually one of the simplest steps you can take to starting a sound weight loss program. After all, our bodies are approximately sixty percent water, so it is only natural that we constantly replenish ourselves in order to feel good.

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By Kathryn Lively
Kathryn Lively is a freelance writer for Compuslim (http://www.compuslim.com), custom fit weight loss for every body and lifestyle.

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5 Health Benefits Of Weight Loss

People have many different reasons for wanting to begin a weight loss program. Although losing weight is not always easy, there are several benefits which can result from a healthy weight loss plan. You will always hear such general benefits as looking better, feeling better, better self esteem, sexier, easier to climb stairs, and so on. But what are some of the very real reasons that people might really need to be thinking of?
Here are a few short term and long term benefits of a good weight loss program.
1. Several major causes of death, including hypertension, heart disease, and strokes can be avoided or prevented by weight loss.
Heart disease and stroke are two of the major causes of death and disability in both men AND women in America. High cholesterol, which can contribute to heart disease, tends to be more prevalent in overweight people. Death from heart disease and stroke often strikes without warning yet could be prevented by a program of regular exercise and sensible nutrition.
The weight loss does not have to be great, either. Minor decreases in weight can significantly decrease the chance of developing heart disease or having a stroke. Of course, when we speak of "weight loss" we really ought to be saying "fat loss". It is not the weight which is the issue as much as it is the quantity of excess fat which has accumulated in the body.
2. Healthy weight loss can help prevent Type II diabetes.
Diabetes, like many other problems not only puts you in danger of death, but also changes the manner in which you can live your life. Type I and Type II diabetes have been linked to being overweight. It has been shown that in addition to helping prevent diabetes, regular exercise and healthy nutrition can help reduce the effects of diabetes and perhaps reduce the dependency on treatments, such as insulin. It doesn't take much. Change a few habits, cut out the wrong kinds of food, or substitute the right ones, take some regular walks to help burn fat, and you are on your way.
3. Weight loss helps reduce the risk of cancer.
Many types of cancer, such as breast cancer and colon cancer, just to name two, have been linked to being overweight. While carrying extra fat is not the only contributor to the development of cancer, it has been shown that shedding that extra fat can be an important factor in preventing the development of cancer. Some other cancers which seem to be linked to obesity in this way are cancer of the uterus, gallbladder, ovary, prostate, and rectum.
4. Weight loss helps ease the pains of arthritis.
This is particularly true of osteoarthritis. When you are overweight, the fat you carry tends to push joints out of alignment, and the excess weight produces extra stress on joints. This can contribute to the development and discomfort of arthritis. Regular exercise can also help keep joints strong, flexible, and well lubricated.
5. Weight loss can improve your sleep.
One common problem associated with being overweight is sleep apnea. In this condition, you temporarily stop breathing for brief periods. There is generally also heavy breathing and snoring all or which interferes with getting a good night's sleep...and rest. This leads to tiredness and drowsiness during the day. Many people have found that losing even a few pounds can help head off this problem. Additionally, regular exercise and proper nutrition can contribute to more restful sleep and fewer problems related to stress and fatigue.
As you can see, taking measures to burn fat off your body, in a healthy weight loss program, of course is of great value. The benefits of weight loss through regular exercise and proper nutrition can make life more enjoyable and rewarding.

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By Donovan Baldwin
Donovan Baldwin is a Dallas area writer. A graduate of the University Of West Florida (1973) with a BA in accounting, he is a member of Mensa and has held several managerial positions. He has written poetry and essays for his own use, and instructional media in many of the positions he held. After his retirement from the U. S. Army in 1995, he began writing articles on various subjects for websites he owned as well as for use by other webmasters. He has a keen interest in health, fitness, diet, and weight loss and has recently completed courses on Diet and Nutrition, and Fitness. He has posted a review on a great weight loss program and way to burn fat at http://nodiet4me.com/burn_fat.html

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The Man Diet

When it comes to dieting, some men cringe at the word “diet” alone. There is nothing macho about dining on salad, and most men wouldn’t be caught dead at a Weight Watcher’s meeting. Wouldn’t it be great to find a sensible diet for men… one that allowed a man to eat his favorite foods instead of soup and salad?
For men, the issue of weight loss is often a sensitive one. There is nothing a man hates more than to look in the mirror and find he has a less than macho physique. If you’re single, you probably think those love handles are anything but female magnets, and you definitely don’t want to have man breasts. Face it; you need to find a diet for men that works. The reflection staring back at you isn’t one that you like.
Perhaps you’ve rejected the idea of going to the gym. It’s almost embarrassing, actually. You’ve seen the guys who frequent the health club. Most of them look buff and toned in their muscle shirts and gym shorts. You tend to wear baggy T-shirts and blue jeans. There’s no way you want to go flaunting those extra pounds so you can be dubbed as the fat guy on the treadmill. Is there really a diet for men that works without leaving you hungry and unsatisfied?
When searching for a diet for men, your prime concern is probably the issue of hunger. It’s scientifically proven that men require more calories than women. While your wife or girlfriend might be perfectly satisfied after a lunch of salad and a diet coke, you view a salad as a prelude to the main course. Is there a diet for men that will still allow you to enjoy your meat and potatoes without leaving the table hungry for more?
Yes, there is. The best news is that you won’t have to eat a bite of lettuce unless you want to, and you will never have to tolerate a growling stomach. I’m not talking about a carbohydrate-free diet where you have to say goodbye to the concept of bread. Face it, that type of eating plan depletes your energy. The best diet for men is one where you simply cut calories. When you burn off more calories than you consume, you lose weight.
You may be thinking, “Sure, that would be an effective diet for men, but I’d be starving. I’m a big guy, and I need something that fills me up.” You’re in luck. Hoodia Gordonii was introduced to the market a few years ago, but this cactus-like plant has actually been around for centuries. Bushmen consumed it to ward off hunger during long journeys in Africa. It’s a vegetable, not a drug, so it’s totally healthy to incorporate as part of your daily diet. If you’re still concerned about being hungry, don’t be because Hoodia Gordonii actually reduces the male appetite by up to 2,000 calories. This is better than any diet for men because you can actually eat the foods you want. The bottom line is that you’ll feel as if you’ve already eaten, causing you to lose weight and feel better about yourself.
Imagine looking in the mirror and smiling as you see the transformation. Pretty soon, you’ll be pulling on a pair of gym shorts and a sleeveless shirt of your own. Hoodia not only makes it possible, it also makes it easy.

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By Martin Stanwyck
Martin Stanwyck has written many articles on weight loss. To read more of his work or to find out more about how Hoodia Gordonii can help you achieve your weight loss goals, visit http://www.hoodia.info.ms

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Simple Steps to Lose Weight with Hypothyroidism

Hypothyroidism and weight gain go hand in hand because when thyroid function is low, metabolism slows down as well. While not all people with hypothyroidism gain weight, it is very often one of the symptoms of the condition. Thyroid hormones not only play a significant role in metabolism, which in turn affects weight, but insufficient thyroid function can result in fluid retention, further contributing to weight gain. Another reason why hypothyroidism and weight gain are connected is that the condition usually causes fatigue and lethargy, which can result in a decrease in activity that contributes to weight gain.
Further, losing weight with hypothyroidism can be especially challenging if not done correctly because excessive dieting can lower metabolism even further. It is very important, therefore, to follow a healthy weight loss regimen if you are trying to lose weight with hypothyroidism.
A diagnosis of hypothyroidism is made using a simple blood test for thyroid hormones. If levels of the hormone T4 are low or if levels of thyroid stimulating hormone (TSH) are high, the test is considered positive for hypothyroidism. However, even when blood levels of thyroid hormones fall within normal range, some practitioners still attribute symptoms like fatigue and weight gain to thyroid function, believing the symptoms may be caused by sub-clinical hypothyroidism (sometimes called "sluggish thyroid").
For several reasons, women are especially prone to hypothyroidism and weight gain, though the condition does exist in men as well. Women are more likely to diet, and when they do, they are more likely to "feast and then fast" too often. This yo-yo pattern of dieting interferes with metabolism, especially during perimenopause, the years leading up to menopause that are characterized by hormonal fluctuations.
Even women with regular menstrual cycles are subject to natural hormonal fluctuations that contribute to the challenge of losing weight with hypothyroidism. Further, women tend to internalize stress more than men, which can affect the function of both the adrenal gland and the thyroid gland.
The good news is that, even with the inherent challenges of losing weight with hypothyroidism, there are a number of things that can be done about hypothyroidism and weight gain.
How to Boost Your Metabolism?
Nutritional supplements, regular vigorous exercise and, a healthy eating plan can help regulate metabolism so that it will be easier to lose weight. For instance, since eating actually stimulates metabolism, people who want to lose weight with hypothyroidism may benefit from eating six small meals at regular intervals throughout the day. To learn more about supplements and foods that help you increase your metabolism and lose weight visit http://www.lowthyroidhelp.com/hypothyroidism_and_weight_gain.html"

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By Nicole Francis
Written by Nicole Francis. For more information on losing weight with hypothyroidism visit: hypothyroidism and weight gain. To learn about hypothyroidism, symptoms, natural remedies and much more visit: http://www.lowthyroidhelp.com
** Attention Ezine editors. You can reprint this article in its entirety in your ezine or website as long as you leave all links hyperlinked, do not modify the content and include our resource box.

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Custom Nutritional Supplements

With the growing emphasis on the basic need of consuming nutritional supplements, the variety available is ever-increasing. These supplements are designed to look after almost any conceivable health situation. And with the combination of synthetic and natural nutrients, one can have a more healthy life by following the appropriate supplement prescription. However, there are instances when an individual may require a supplement with a varied combination of nutrients that are not readily available. For this reason, many companies offer custom nutritional supplements.
However, prior to being prescribed custom nutritional supplements, the individual is put through a thorough test to diagnose his deficiencies and essential requirements. Depending on such a diagnosis, the supplement is prepared with the required nutrient value.
It is important to be aware of your nutrient requirements, which include vitamins, proteins, minerals, carbohydrates and fiber. This is because a lack or excess of any can cause a breakdown in the human mechanism. And this is how many illnesses begin.
A healthy and energetic body is the result of a well-balanced diet containing the correct proportion of every nutrient. It is far from possible to ensure that meals we consume contain it all, as a majority of the nutrients found in food are lost by the time it reaches the dining table. This is where the custom nutritional supplements play a role in maintaining good health.
Usually, health clinics and nutrition specialists can conduct tests to find out what kind of nutrients you are lacking. After going through the test you could place an order stating your specific requirements. However, it is essential that follow-up tests be done regularly to ensure that your body is getting the right nutrients. It could sometimes happen that over a period of time the body requires something more or something less.
It should always be kept in mind that illness and disease is not only caused by a deficiency, but also by excess consumption. For instance, over a period of time excessive intake of vitamin A can cause fatigue and lethargy. Similarly, an overdose of vitamin D can cause kidney failure.

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By Jennifer Bailey
Nutritional Supplements provides detailed information on Nutritional Supplements, Custom Nutritional Supplements, Discount Nutritional Supplements, Liquid Nutritional Supplements and more. Nutritional Supplements is affiliated with Discount Health Supplements.

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Anti Aging Solutions

The average age that people live to in the western world is steadily increasing as medical advances continue at pace. This has led to many people wanting to find solutions to help them to stay looking young for longer periods. A new market has been borne, one of anti ageing products and advice.
We are often shown pictures and images in the media and on our television screens, of famous people who look far younger than they actually are. Most people marvel at them and wonder how they have managed to keep up their youthful appearance, despite their advancing age. They then want to emulate these famous people by finding ways in which they too can delay this ageing process.
Top cosmetic companies are now hiring some of these people to help them to advertise their own anti ageing products. Products such as wrinkle cream are becoming big business and are being marketed in such a way that makes people believe that it will help them to stay looking young for longer. These products are not that cheap however and for how many years are we supposed to keep using these creams for example? The cost could soon mount up causing certain people to stress, this itself could easily lead to even more wrinkles!
I am sure that some of these products are beneficial and are very popular, however we are not all in the position where we can keep buying them each week or each month.
In my opinion there are a number of simple steps that we can follow to delay this ageing process, steps that actually will not cost us anything.
Too much exposure to the sun can be a very bad thing and can have the affect of speeding up the ageing process. Sun beds are also known, from what I have read, to be a cause of wrinkles, if over used. Therefore avoid too much sun and sun beds!
A lot of people in the western world work far too hard in my opinion, in a quest to earn more money. They can lose valuable sleep by doing this and the stress of the work is also likely to have a damaging affect on the ageing process. Obtaining plenty of sleep is important for people wanting to delay this ageing process, as is attempting to live as stress-free a life as possible.
I would also advise people to look after their own health. Smoking cigarettes is certainly not going to help people to stay looking young. Taking regular exercise such as swimming or jogging is likely to help however.

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By Steve Hill
Stephen Hill helps to promote a number of websites including:
anti aging products
guide to anti aging
anti aging information

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Exercise is the Key to Helping you Lose Weight

Many people make the mistake of thinking that the way to lose weight is to control what they eat – if only you could avoid those damned chocolate cream cakes, everything would be alright in the world! At the same time, these people often see thinner people scoffing those same foods and get very jealous: ‘why aren’t you fat by now if you eat like that?’
The answer, of course, is exercise. Exercise is a far more potent weapon against fat than changing your diet – it literally burns it off you. If you exercise enough, you can be burning more calories than you could ever hope to consume, leaving you free to fulfil that old diet promise of eating absolutely anything you want.
Sometimes people are put off exercising, believing that they don’t have the time or the money to join the gym or take some other form of regular exercise, but in reality it’s just not true. I’m sure you walk somewhere at some point in your day – jog instead. And you could no doubt manage a few sit-ups while you’re watching the TV of an evening. If you have a dog, take it for longer walks – this has the added bonus of making your dog very happy.
You see, the best forms of exercise are the ones you can do every day, like going up stairs instead of taking the lift, or parking towards the back of the car park when you go to the supermarket. These are easy changes to make that take very little time and effort, but can begin to pay huge dividends quite quickly when it comes to your weight. Then, once you’ve made that first step towards fitness, it’s much easier to find the energy and motivation to really go for it.

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By John Gibb
John Gibb is the owner of Lose-Weight-Facts-Guidance.Info, For more information on losing weight check out http://www.Lose-Weight-Facts-Guidance.Info

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Loose Weight The Healthy Way

Fat blocker supplement is helpful in maintaining good health by managing weight. Overweight and excessive fat has both physical and mental problems and can result in loss of body function, joint problems and heart diseases. This supplement has many excellent ingredients that help in controlling fats. Some of these are described below.
L-Carnitine
Fat blocker supplement contains 50mg of L-Carnitine per serving. It is a nutrient that acts as a transporter and moves the fatty acids into the centre of cells for synthesis in the mitochondria. In simple terms, this nutrient is very important as it helps in the production of energy for muscle activities by utilizing the fatty acid present in the human body. Human body also produces this nutrient in kidneys and livers and it is stored in brain, sperms, heart and skeletal muscles.
Cartine deficiencies can be controlled by using fat blocker. People who are unable to absorb this nutrient properly can suffer form kidney, liver problems, genetic disorders and low levels of essential proteins.
Fat blocker supplementation, provides good quantities of L-cartine which are also beneficial in heart disease such as Congestive Heart Failure, reducing High Cholesterol, Intermittent Claudication, better Athletic Performance, weight loss, eating disorders, alcohol liver diseases, male infertility and Hyperthyroidism.
Vitamin C
Fat blocker supplement contains 60 mg of vitamin C which is an antioxidant and also helps in the formation of collagen which helps in strengthening our bones, teeth, muscles and helps in better absorption of iron.
Chitosan
Fat blocker contains 400 mg of chitosan per serving which is a simple substance that helps in weight loss. It is found in crabs, shrimps. It resembles plant fiber cellulose. It works as an absorbent and is believed to get the oils and fats present in the body soaked into it. It helps weight loss as it combines with the fat and the product formed is not absorbable by the body which in turns is excreted out hence reducing the fat levels. The combination of chitosan with the fat is explained by this affinity to negative ions. The fat and oils have negative ions where as it has positive ions which combine together to produce insolvable substances.
Weight Loss
Chitosan in Fat blocker supplement not only helps in the removal of fat for weight loss. This naturally occurring substance has a super fiber action as well. Proper dosage of supplements taken helps in the reduction of excessive weight. Simple additions to chitosan are even more beneficial and can boost the weight loss effect of chitosan. Vitamins can be added in order to suppress appetite. The reaction of vitamin C with chitosan forces it to swell that helps it perform appetite suppression.
Chromium
Fat blocker supplement contains 100 mcg of Chromium per serving which is required by many body functions. Other ingredients in fat blocker supplement are gelatin, maltodextrin and magnesium stearate.

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By Peter Salazar
Peter Salazar's source for quality supplements is http://www.utopiasilver.com

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Walking For Weight Loss

Which is the world's most common, inexpensive and enjoyable fitness activity?
It is a form of exercise that anyone can do, does not require any investment, special gear or even a fixed time commitment. It can be done anytime, anywhere, and you can do it with friends, while enjoying nature.
Its plain-old walking. All you have to do is to find a good location, put on a pair of shoes, find a friend if you can, grab an MP3 player (if you prefer music) and just do it.
Here's a suggestion - Set a simple goal. For example, "I will walk for 30-40 minutes, 5 days a week from Monday to Friday." Make a note of it in your dairy, since writing down goals makes them more achievable. Stick with it. With a few simple variations, walking can become fun and provide a 'total body workout.
TIPS FOR A PERFECT WALK:
1. Invest in a good pair of shoes, preferably cross trainers.
2. Start with a slow-walking warm-up and pick up the pace as you go. Slow down to cool down as you finish.
3. Drink water after your walk. This will help hydrate the body and replace the fluids lost in sweat.
4. Feel free to sing, whistle, or hum as you walk. This develops breath control. It also monitors the vigor of your workout: If you're too breathless to maintain a song, then reduce the pace. If you can maintain a long conversation with a friend while you walk, then the intensity or pace of your walk is on the lower side. So speed up slightly.
Points to remember while walking.
To make your walk a little more exciting, try the following variations on occasions. You can add movements, stretches and resistance.
Movements:
1. Quicksteps. Take short, brisk steps, advancing only inches per step; or march in place.
2. Right-left-back. Step sideways 1-2 paces to the left, then to the right. An occasional backward walk works to engage the opposing muscles, and aid in flexibility and fluidity.
Stretches:
1. Overheads -Extend the arms above head while walking. Maintain the stretch for 5 to 10 paces, then relax and repeat.
2. Long strides - Maintaining a slow pace, stretch the legs as far ahead as you can and take long, slow giant steps to firm the calves, thighs, and hamstrings. .
Resistance:
1. Imagine you are pushing a wall with both hands, while walking for 4-5 steps. Push two walls as they close in on both sides, for the next 4-5 steps.
2. Clench the hands for 3-4 steps, slowly unclench them for the next 3-4 steps.
Don't be concerned that all of this will look funny when you actually implement it in the park, then think about it this way - If you do it right, then you could set a trend for those around you. Try these techniques and you could become a trendsetter for other walkers / joggers in your area!

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By Nitin Chhoda
Nitin Chhoda is a professional fitness consultant with an MS in Performance Enhancement and Injury Prevention and a BS in Physical Therapy. Professionaly certified by the National Association of Sports Medicine as a Performance Enhancement Specialist (PES), Nitin has over 8 years of experience training the general population, hospital patients and athletes. He provides online personal training to clients all across the world through his website http://www.phonefitnesstrainer.com.

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A Rapid Weight Loss Diet - Is It Good For You?

The so called rapid weight loss diet is one of the closest things to a crash diet. One description of a rapid weight loss diet is this - A crash diet is a diet which is extreme in its deprivations - typically severely restricting calorie intake. Meant to achieve rapid weight loss, a crash diet differs from outright starvation only slightly. Crash diets are typically unhealthy and are rarely - if ever - recommended by doctors or dietitians. Crash diets may lead to malnutrition.
When someone discontinues a crash diet, the "rebound-effect" is often experienced. This causes a person to eat far more than normal, causing them to regain both the weight that was recently lost due to the diet as well as additional weight. This is caused by an evolutionary trait of the human race that historically only took effect in times of famine: after a famine ended, people's bodies naturally craved to regain both the weight that was lost, plus additional weight as well, in order to protect themselves in case of another famine.
I think it's apparant that this type of diet is not in most peoples best interest. Let's take it a little further. It has been observed that some crash dieting or rapid weight loss can lead to Anorexia. This is defined by a loss of appetite or lack of desire to eat.
When people experience appetite loss, decreased energy consumption will subsequently lead to weight loss. When inadequate calories are consumed, the body may become weaker and less able to tolerate many chalenges. As body weight decreases, cachexia sets in, and a general failure to thrive may make it more difficult to fight off illness and infection. A poor response to cancer treatments, reduced quality of life, and death may result from substantial weight loss. The spiraling effect of a patient's reluctance to eat is a source of frequent anxiety for caregivers. Weight loss due to anorexia may be temporary or may continue at a life-threatening pace if the patient continues to consume inadequate energy to sustain body weight.
The most commonly known form of anorexia is satiation following the consumption of food. This can happen in all normal humans and is known as postprandial anorexia. It's important and healthy as it prevents overeating and of course obesity. Anorexia nervosa is an eating disorder characterized by voluntary starvation and exercise stress. Anorexia nervosa is a complex disease, involving psychological and sociological components.
Needless to say, it is important to ensure that if you decide to take on a diet, make sure it is healthy and can supply the nutrients people need to carry on life in a healthy and vigorous manner. One of the most highly praised diets existing to day is the Mediterranean diet mostly due to its history and the formal research that has been undertaken. It is well worth your while to look into this particlular diet further if you have the slightest doubt about undertaking a rapid weight loss diet.

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By Ray Darken
Author Ray Darken - Ray often writes for and works with The Mediterranean Diet. If this link is not working you can paste this one into your browser safe-and-easy-weightloss.com or if you'd like more news and broader access to diet and nutrition information try Diet Reviews & Tips. if this link isn't working, you can paste this one into your browser diet-reviews-and-tips.com

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6 Dieting Tips For Healthy Weight Loss

Any body who worries about the excess weights must take on a plan, a healthy diet plan. This diet plan should help in achieving the goal to lose weight. At the same time, it must be able to supply the body with the proper nutrients.
Here are some dieting tips for healthy weight loss:
1. Drink Lots of Water
Water, this is still the best friend of your body. Do not deprive your body of the good fluid. Drinking eight glasses of water a day is still the way to go. Make sure that it is healthy water you are drinking, not the unstable tap water.
2. Eat a Generous and Healthy Breakfast
Breakfast is the first meal of the day. It will supply the energy to the body, thus a big breakfast becomes a necessity.
The heavy breakfast, however, must consist now of fruits like bananas and apples. Wheat and rye bread are good to go with meats like tuna, salmon or lamb. Plain yogurt can replace the usual tea or chocolate.
3. Take on a Cleansing Diet
Yeast can grow in the colons of the digestive system and may cause further problems in your health. This can be cleansed. Simply inquire in local health store for some good products. The online community is also a good place to look for.
4. Fruits and Vegetables
The fibers and nutrients of fruits and vegetables are still the best elements to contribute to the body.
5. Eat Slowly
People tend to have big appetites. They eat faster than their stomachs can digest. Thus, eating a little bit slowly will help in making the body take in less food.
6. Avoid Temptation
There are sweets like chocolates, shakes and candies that are difficult to avoid, especially for those who have gotten used to these foods. Avoid them as much as possible. They bring bad calories and sugar to the body. Just stick to a healthy diet.
Conclusion
Weight loss needs very good dedication on the part of the person who diets. It actually changes your lifestyle. Yet, the rewards are really high, so do not hesitate to take the first step to a healthy diet.

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By Tim Lee
For more dieting techniques concerning healthy weight loss, please visit http://www.lose-weight-naturally.info

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Basic Health Food

Attitude. Let's think about diet in general. The most basic attitudes are those expressed by the well-known statement, 'Some people eat to live, and some live to eat.'
Eating is seen either as a means of self survival and a process that must be fulfilled in order to keep body and soul together, or eating is an exceptionally satisfying experience of the senses which must be indulged in at least 3 times a day and more often if possible, or eating is a necessary function of nature which is both pleasurable and functional and is therefore to be considered as part of our daily life and culture.
Depending upon your particular personal attitude, you will either follow the inclination to pay more mental attention to diet or you will prefer to remain in the present, but temporary, comfort of familiar tastes and habits, unconcerned as to your choice of food, its quality, good or bad, and its affect upon your health or your family's.
If the sensory aspect of food is predominant then you will continue to eat and enjoy it with as little thought and consideration of the subject as possible. In fact you will find you will be more comfortable if you stop reading this article and resume what you were doing.
But ten to one you have found an interest in food has become focused because you realize it is not just sensory, but there are repercussions resulting from the type and quantity of food you eat. And in our affluent society the problem is more usually over indulgence rather than not enough food. In fact many people are so fat, yet instead of limiting their intake of food, are paying professionals to lose their weight for them! When there are people who are starving in other countries of the world we should never abuse our good fortune to replace our need with such greed.
If you can accept that in order to apply the natural rules for good health one must begin to consider that cutting down quantity is the first consideration, there is a chance that you will continue to read on.
Some Helpful Rules of Nutrition
1. The first discipline is to stop the habit in mid-stream. Cease reacting to habitual activity regarding your shopping for food and your preparation of food at mealtimes. This will bring about an opportunity for new interest in introducing new foods, re-thinking old habits, re-assessing what are necessities. Think about what you are purchasing and what you are eating. Decide to choose quality, not quantity.
2. We all know that our bodies require many vitamins, minerals, and natural substances to provide fuel for our physical and mental vitality; to build and maintain our body structure; and to sustain all the wonderful complexity of physiological function. We need lots of ingredients in the sense of a lot of variety in our food in order that our bodies have opportunity to select the ingredient they require.
3. Regarding balancing your selection of food, it is an interesting and reasonable premise that we must reduce the quantity of the foods we indulge in and eat most, because we like their tastes. Most nutritionists hear the common response to their advice to cut down on a particular food, for example, cheese - "Oh but I just love cheese!"
The other part of the discipline is to begin introducing the natural foods that we in the past have chosen to avoid. It is possible to apply this guideline to our advantage not only to increase our health and energy but in addition to extends our potential to enjoy a greater variety of food.
4. Quantity of food is often a problem in discipline. In developed countries, most of us eat far too much, so for some time we can reduce the quantity of our meals without losing any weight at all. The rule of one main meal a day may be different from our old habits, but will seem to be a luxury to those living in impoverished countries and circumstances. Try reducing your quantity as you improve the quality of your food.
5. Quality of food improves to the extent you stop and consider each purchase at the markets and to the extent that you can grow your own food organically, to complement the commercial supplies. What is the origin of the lettuce that your select, the fish, the fruits and nuts, the loin chops, the milk? There is nothing better than a variety of fresh vegetables, fruits, nuts, seeds and produce as nature offers. Manufacturing and processing foods is always to the detriment of their food value. In other words, we are not buying the best quality unless we remember that rule.
6. Fresh food contains the vital nutrients. Cooking of any kind will affect these elements so cooking should be reduced to a minimum and salads, fruit and fresh food increased. One should not use aluminum cookware. Stainless steel is best.
Once anyone begins to think before eating, one is halfway towards solving the problem of diet - that is, by becoming discriminating. We have to intelligently choose to build our bodies of the chosen material. We know that whatever we eat today, to a large extent determines our health tomorrow. This is surely the simplest and best health insurance we could have. It does not rely upon chance but upon natural laws, which we can learn to live by.
To undertake responsibility for your health and others demands skill and serious recognition of the importance of your role. It is likely that your work will continue for many years so it is best to seek ways to enjoy food and its preparation as an art form. It requires skill and ability from the purchasing of good quality fruit and vegetables to the presentation of food at mealtimes.
And it does not stop here, without a reminder of the need for good digestion and to take the traditional health advice of 32 chews to every mouthful of food. Not only will this improve your digestion but increase your enjoyment through happier taste buds.
So, improve your own health and that of the whole family by taking a serious interest in food that will lead to many benefits, not only in better health for all, but it may help you to conserve your dollars also.

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By Michael Russell

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Researching and Treating Diabetes

Diabetes is a problem that affects so many people, both in the U.S. and worldwide, surprisingly, however, very little is known about the disease.
There are a number of organizations that are researching exactly what causes diabetes, as well new and better methods for controlling it, monitoring blood sugar levels, getting insulin into the blood, newer medicines to correct the problems and even how to stop it before it starts.
There are numerous groups and organizations involved in research such as the FDA, the Diabetes Action Research and Education Foundation, or DAREF, the Juvenile Diabetes Research Foundation, the Diabetes Research Institute and the Diabetes Research and Wellness Foundation and many, many others, in the United States, Great Britain, Australia and many other countries.
Some of the research being done includes;
• A vaccination against the autoimmune response that causes type 1 diabetes. Testing is currently being carried out on animals.
• Genetic engineering to make liver cells that produce insulin. Although insulin is produced there is no internal control mechanism as there is with the pancreas, so the insulin levels from such cells remains constant regardless of the body's requirement for this hormone.
• Stem cells are the very basic building blocks of the human body and have the ability to develop into any kind of cell. It is possible that researchers will find a way to use stem cells to make insulin producing cells to replace those that have been damaged by the autoimmune problem that causes type 1 diabetes.
• Immunoassay for type 1 diabetes.
• The impact of exercise training for those with diabetes.
• A recent report that transplanted pig cells have been successful in reversing diabetes in test monkeys.
• Arterial issues.
• Enhancing the cell survival of important agents in diabetes.
• A type 1 diabetes medication that helps the beta cells in the pancreas to live longer, the loss of the beta cells is one thoughts of causes of type 1 diabetes, is currently underway by the Diabetes Action Research and Education Foundation (DAREF) that may prove to help patients create insulin on their own, thus reducing the dependence on outside sources of insulin
Other research currently underway is the use of cinnamon to lower blood sugar levels. Dr. Richard Anderson at the United States Department of Agriculture's Human Nutrition Resource Center has been able to effectively isolate a compound in cinnamon that causes lowered blood sugar.
The reason that cinnamon is so helpful to someone with diabetes is the way that it inhibits enzymes in the body that may be responsible to insulin resistance. This is especially noteworthy to those who are afflicted with Type II diabetes and have insulin resistance problems. Cinnamon also was shown to increase the body's sensitivity to insulin causing insulin to be used more efficiently.
If you or someone you know is afflicted with this chronic illness, funding a research team may allow you to benefit immediately and enable you to play a role in research and the treatment of the millions of other diabetes sufferers in the world.
A couple of the more recent treatments currently in trials are -
A medicine that is based on the saliva of a venomous lizard – the Gila Monster. The drug containing this new treatment is delivered by injection in much the same way as insulin, however the early trials have seen many participants withdraw because of an increase in side effects when compared to those caused by insulin. All research so far undertaken has been sponsored by the pharmaceutical company that produces this drug.
Another new treatment going through trials is the delivery of insulin through inhalation. The insulin is prepared in a dry micro fine powder form which is inhaled directly into the lungs from where it is absorbed into the blood stream.
This would have obvious advantages when treating children in particular, as the use of needles to deliver the essential insulin shots can make the condition doubly distressing for the patient and for the parents who often have to administer the injections. There are concerns about the long term problems that may be caused by this method of delivery and it is thought not to be suitable for smokers or asthma sufferers.
All new treatments offer hope for the future but the effectiveness of any of them will not be fully appreciated until they have been tested over time.

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By Mike Herman

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Your Weight Loss System

You didn't plan to gain weight, but if you seriously need and want to lose weight, you will need a weight loss system. In this modern era, many of the things that helped make you gain weight will still be there before, during, and after any weight loss program you may undertake. Your weight loss journey will be along a route littered with many temptations, many of the same ones that have caused your problem in the first place. Just like any journey, you will need a map, some sort of weight loss plan, to arrive safely at your destination.
Sticking with the map and journey analogy, two travelers often reach the same spot by different routes. Some have faster vehicles and shoot down the road while others want to sightsee along the way, or just don't have cars fast enough or in good enough mechanical condition to fly like the wind.
Some will be tourists, and their maps will include stops at points of interest, while others may be in a hurry and their maps will show the quickest route from point A to point B.
Your weight loss plan is somewhat like that. You will have to take into account many factors, and not all will be health or fitness related.
What is your schedule like? Is it hurried and rushed? Does it need to be that way? Where will you find the time to exercise?
Do you have to eat out a lot? How can you get the proper food to fit your weight loss plan.
Just like taking that trip requires some active planning and thought on your part, your weight loss system requires you to take an active part in its planning stages and during the weight loss process itself. However, remember that you are the one who should design the system. Not all systems will be perfect, and someone else's system might not work for you. Also, just like the business traveler who takes a few hours off from the business demands of his or her trip and finds refreshment in a visit to a local night spot or point of interest, it might be beneficial for you to deviate once in a while, turn your back on your weight loss system and plan, and just have a good time.
That is part of the reason for having a weight loss system in place. If you know that most of the time you are following the system's guidelines and striving towards its goals, the occasional deviation will not be of great consequence and may even be beneficial in its effect. However, without the plan or system's existence life will probably be one of constant deviation, punctuated by the occasional stab at doing the right thing.
Your weight loss plan should be written down. This helps crystalize your thoughts and goals, and allows you the opportunity to remind yourself of these by a quick read-thru of your original system.
Your weight loss system should not be chosen in haste or in ignorance. It is easy to choose the wrong sorts of activities, eat the wrong foods, and strive for the wrong goals if you don't really know what you are doing. I have known instances in which people gave up on a weight loss program, even though it was working, simply because they did not understand some of the things that were happening and expected some things to be happening that really couldn't be expected at that stage. Leaping into a weight loss program, particularly the physical activity part, without proper knowledge and preparation can at best cause the person to lose interest in the process and at worst, suffer physical injury.
Many will offer you a patented, cut-and-dried weight loss system guaranteed to work. First of all, there can be no such guarantee. The results that DO occur will be directly related to a broad combination of factors including physical health at the beginning, genetic capabilities (what you inherited), personal work ethic, understanding of the program, and so on. That being said, there are some weight loss systems which have a good beginning foundation, and using one of those as a start to build your own weight loss program may be of value.

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By Donovan Baldwin
Donovan Baldwin is a Dallas area writer. A graduate of the University Of West Florida (1973) with a BA in accounting, he is a member of Mensa and has held several managerial positions. After retiring from the U. S. Army in 1995, he became interested in internet marketing and developed various online businesses. He has been writing poetry, articles, and essays for over 40 years, and now frequently publishes articles on his own websites and for use by other webmasters. He has blogs on the subjects of weight loss and health, hybrid cars and alternative fuels, and internet marketing and related business topics.

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Why Losing Weight Is Good For You

Obesity is the biggest hurdle to an active life. A bulky body is the hub of all diseases. It has been proven that weight gain can be achieved by doing nothing i.e. sitting idle and getting a lavish and comfortable diet. However, weight loss is a big issue. In fact, it is the toughest aim to be achieved in our day to day life. People have been trying heat belts, herbal medicines, and dieting as ways to reduce weight. But the required results and long time effects have always been missing.
Your health care provider has charts and tables used to determine what your target weight should be, which varies according to gender, height, age, and bone structure. However, a simpler and more useful piece of information is Body Mass Index (BMI). The BMI is calculated by dividing your weight (in kilograms) by the square of your height (in meters). To fall within the ‘healthy range’ on the BMI, your result should be within 20 and 25. Results both lower and higher than these values are associated with significant health risks.
Losing weight is about eating fewer calories than you burn off in your everyday life. Try to make small but permanent changes to your lifestyle, rather than opting for a dramatic new diet. You may lose weight more slowly, but you'll reduce the chances of regaining it again later. Most doctors recommend that, on an average, you should aim to lose not more than 1 kg in a week. However, if your weight stays the same, don’t abandon all that you’ve achieved.
To successfully lose weight, you must carry out a plan to balance your caloric intake with exercise. Ideally, dieting should be done by eating a nutritionally balanced, low-calorie diet and increasing physical activity. Losing five per cent of your initial body weight in three months, or ten percent in six to 12 months, is an excellent start. Try making one small change at a time rather than a series of sudden and dramatic changes. The combination of a healthy diet and exercise is essential for weight control and weight loss.
Remember, if there was an easier way to weight loss, someone would have found it by now. However, many appetite suppressants or diet pills, such as Adipex are also available in the market. With reference to different studies in US, it has been analyzed that Adipex would be able to achieve 5 to 15 percent weight loss if administered daily with patience and overall diet plan supported with strong will power. With more and more diet reducing drugs entering the market, you can get cheap Adipex easily. In addition, you can conveniently buy Adipex online. Unlike other pills Adipex never promises weight loss without any proper diet plans or exercises. On the contrary, it acts as a motivator by helping you suppress your diet and hence the fats.

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By Pallavi Janes
Los Angeles, California, USA pallavijanes@gmail.com More Details about Phentermine here. Pallavi Janes is a contributing author to the http://www.phentermineslim.com/adipex.html diet pills for distinct article sites/journals. Visit the website http://www.phentermineslim.com for more information on Phentermine

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