Lose Your Fat Tips - Satisfying stress-free activity

The consequences include an increased risk of heart disease, stroke, high blood pressure, diabetes, gallstones, and some forms of cancer. Losing weight can help reduce these risks. Here are 8 tips that will help you lose your fat.

Use foods and drinks to boost your metabolism. You gained excess weight by consuming more calories than you need and the only way to take off that extra weight is by changing the way you eat. Eat foods that will contribute to good health and support your immune system. As your metabolism gets stronger your body is better able to shed stored fat. The best foods are fresh fruits and vegetables. Lean proteins help your body build muscle, which burns more calories. Good proteins to choose from include beef, poultry, eggs, salmon, legumes and sprouts. Eating at least 25g of fibre per day will help you consume fewer calories because they make you feel full and less hungry. Avoid processed foods, if possible, as they will increase your sugar levels. Avoid high glycemic index foods, like honey, dried fruits, fruit juices and processed sugar.

Drink lots of water - up to 12 glasses a day. The water will help to detoxify your body and keep you well hydrated. If you like coffee or tea, they are beneficial too as caffeine increases the metabolic rate, meaning you'll lose fat quicker.

Eat slowly as it takes at least twenty minutes for your body to feel satisfied. You should cut your meals into six smaller meals instead of three large ones. The smaller meals will also boost your metabolism.

Always eat breakfast: people that don't eat breakfast usually consume more calories throughout the day. Breakfast will help you avoid hunger pangs and will increase your metabolism.

Exercise regularly. This helps in burning extra calories and helps in keeping you fit! However, you shouldn’t over do it. The key is to start slowly and gradually increase the pace of your exercise program. Building up muscle is a great way to burn extra fat. Whenever you can, walk instead of riding a train, using a cab or other transportation.

Stress is one of the reasons people gain weight around their mid-section. If you need to trim your tummy, you have to cut the stress out of your life first. Pick a satisfying stress-free activity, and do it three times a week. Examples are walking, reading and meditating.

Losing weight is next to impossible when your body is all gummed up with toxins. To lose weight effectively your body must be functioning properly. Did you know that everyday our bodies are exposed to all kinds of harmful toxins, through the foods we eat and the air we breathe?

Visit your doctor for a thorough check up before you start on any diet plan. It is necessary to check your body to ensure that it’s ready for such diet changes. Even exercises should be done under the guidance of a trainer, or you might end up hurting yourself.

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Tips To Recover Your Muscles

Those who are serious about their workouts understand the importance of Glutamine and muscle recovery. Glutamine is an amino acid and it provides many important benefits for the body. As an immune system booster, Glutamine maintains white blood cells and low or depleted levels of Glutamine will lead to sickness and infection in the body. Glutamine is stored in many organs but primarily it is stored in muscles. Periods of sickness, trauma to the body, surgery or infection, disease, stress, and times of intense exercise can cause the muscles to deplete stores of Glutamine. Taking supplements that contain Glutamine after working out will ensure that your body retains this very important element.

The body makes Glutamine, however when the body is undergoing periods of stress, Glutamine might be used at a pace faster than the body can produce it. When this occurs, it is imperative to take supplements. Some of the symptoms of low levels of Glutamine include depression, tiredness, loss of energy, increased risk of sickness, and developing infections. Though Glutamine might be exhausted from the body through sickness, it can also result from Over Training Syndrome. Many fitness enthusiasts make the mistake of over training at some point, and it is imperative that supplementation is used to prevent the harmful effects of Over Training Syndrome.
Effective dosage for Glutamine is between 8 and 20 grams. This can be taken in smaller increments, several times throughout the day. It is important to realize that excessive amounts of Glutamine will be excreted through the urine, so it is not advised to take more than 20 grams per day. Glutamine has a direct effect on the Immune System and by taking Glutamine after working out; you will increase muscle recovery and prevent exercise related illness.
It is the depletion of Glutamine that is the underlying cause of exercise related illnesses. For those who expend a great deal of energy exercising, or performing endurance related activities for extended periods of time, developing post exercise related illness is common. As Glutamine stores vanish, the body is left with a weakened and compromised immune system and is vulnerable to illness. Taking Glutamine and utilizing other healthy tips can help prevent these illnesses from occurring. In addition to regularly taking Glutamine other steps that you can take include making sure you get plenty of sleep each night, taking Vitamin C on a regular basis, avoiding excessive or over training, and keeping your life free from stress. Always consult with your health care professional regarding any supplements that you are taking.
If you are not comfortable with taking supplements, there are others ways you can get Glutamine into your body. Food is a great way, and who does not like food? Some dietary sources of Glutamine include fish, milk, beef, chicken, wheat, beans, beets, cabbage and parsley. So whether you eat meat or not there are some ways you can get glutamine into your body so you can recover those muscles from a hard workout.

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Quick Weight Loss- Dieting Tips

Food is amongst the three basic requirements of human beings for sustaining life. Food is a more powerful medicine than any other weight loosing pills because it can make you either fat or thin. One doesn’t get fat because of eating a lot but gets fat because of eating the wrong food at the wrong time. Your health depends a lot upon the type of food you take and schedule in which you eat, your body is like a machine and so it requires a good fuel at a proper time.
Eating nothing or fasting may not make you slim, but eating thrice a day will for sure get you a slim trim figure. What actually matters is eating healthy food, in a proper amount, with a good mind and at appropriate time. All of us need some extra botheration, help and motivation on our diet, so that we can mend it in the right way. One should start maintaining a diet diary, where everything you ate and how it felt should be recorded so that you can yourself evaluate your foods.

This will tell you about your temptations, your feelings while eating and the various impacts of them on your body and health. You will be yourself prompted to stop munching snacks and fatty foods.
Do not be too strict with your diets:
More important fact is that, a diet that promotes eating less portion of food or avoids you from eating too many things may not be a great solution in a long term view. It is always preferable to take into account a diet that takes care of your likes and dislikes and also includes a good combination of food which is much easier to maintain and provides you with all the nutrients and necessary calories.
Dieting tips are always temporary instead we should plan and opt for such strategies, which could be our habit in the long run. It took you so many years to put on those extra loads of weight and so, you won’t be able to shed it off overnight.
Keep some cut raw vegetables in the refrigerator. Eat a few pieces half an hour before you sit down to lunch or dinner to cut your appetite. Choosing diet tips that suits you is the important factor when you want to lose weight.
Don’t eat more than four meals per day and also don’t take snacks in between meals. Avoid eating after 7 pm and eating while watching T.V or when you are upset. Try not to store the wrong foodstuffs in the house. Don’t eat in huge amounts and in a hurry, be active always. Decrease the consumption of fat, sugar and starches and Increase the consumption of vegetables, fish and cheese. Drink plenty of water even sometimes-warm water and green tea is very good. Have a plenty of grapefruit. Avoid the use of salt and season your food with chives, herbs, mushrooms, peppers, vinegar, tomatoes and lemon juice. Avoid coffee and tea. You can have a glass of milk before going to bed.

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Fruits - The Natural Bodyguards

Studies on health benefits of fruits have always emphasized on their inherent goodness for the human body. It’s a proven fact that people who consume adequate doses of fruits daily are less likely to suffer from diseases. Since different fruits carry nutrients in different quantities, it is best to incorporate a variety of fruits in your diet.
It’s human desire to live long and fruits can fulfill one’s dream of healthy longevity. Being natural, fruits contain no processed chemical preservatives and are best when eaten raw or as juices. Consuming fruits on a daily basis will surely improve your health quotient, making your skin glow like never before.



Still unconvinced? Here is an explanation of how fruits are the best friend of man. We live in an age where stress levels are constantly soaring high. Feelings of stress, depression, tiredness are a general occurrence. If we do not cope with them, we might end up lying sick for months and ultimately turn out to be losers in life. Paying attention to your health and nutrition is of utmost importance when you are planning to chalk out a successful career. A balanced diet complemented with adequate fruits gives you the extra energy to cope with the daily pressure of your life. Besides, the antioxidants produced helps to ward off free radicals from the body.
Free radicals are actually molecules, produced when our bodies are exposed to oxygen followed by a series of reactions. Free radicals can damage proteins, membranes, and genes. Presence of free radicals can cause Alzheimer’s disease, cardiovascular disease, and even cancer. Pollution, smoking, sunlight, and alcohol are some of the factors that trigger the production of free radicals. No wonder, we are now at greater risk!
Fruits help in the formation of antioxidants which fight free radicals thus preventing premature ageing and the onset of diseases. Enriched with natural fibers, fruits also ensure proper bowel movement and resist colon and bowel cancers.
Consumption of fruits thus becomes important to keep your body in good health. But the question arises how much fruit should we actually consume to ensure our body has met its daily requirement. It’s a fact that every time you might not prefer to eat whole fruits at regular intervals. You can kick off this boredom with some interesting fruit recipes like juices, smoothies, fruit salads, fruit pies, cut fruit with chilled condensed milk, as pizza toppings etc. Club fruits with various dishes to bring a different flavor. As meal or snack, fruits are equally tasty. Armed with nutrients, they are your ‘natural bodyguards.'

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Tips on Possible Natural Cures For Migraines

If you suffer from migraine headaches and are hesitant about taking prescription medicines, there is some good news. There are natural ways to relieve your migraines without the side effects of prescription drugs. There are natural herbs that are effective in reliving migraines and other natural treatments that we will discuss in this article. But first let's take a look at the natural herbs and supplements.The herb feverfew has been used in Europe for centuries. It is used to treat migraines, arthritis and fever. If you are currently taking medicine for blood thinning such as coumadin or aspirin you should not take feverfew because it will increase your bleeding time.


It is especially important not to take feverfew a few weeks prior to and after surgery. It has also not been studied on pregnant women or nursing mothers, so it's best not to take it during these times.Magnesium is a mineral found naturally in your foods and in your body. It is thought that a low magnesium level can contribute to the chemical imbalance in your brain that causes a headache. Some studies have shown that taking a magnesium supplement daily reduced the frequency and duration of migraines.The herb butterbur has been used to relieve migraines, stomach cramps, cough, allergies and asthma. An extract from the plant is used because the raw herb in a natural state can be toxic to the liver and kidneys. Another supplement that may help prevent migraines is high doses of riboflavin or Vitamin B-2.
There has been a theory that this vitamin may help correct tiny deficiencies found in brain cells.Acupuncture may be worth a try for a migraine cure. This method uses tiny, thin needles that are inserted just into the skin at certain points on your body to help relieve migraine pain. The insertion of the needles stimulate the release of endorphins into your body. Endorphins are known as the body's natural pain killer and they also produce a sense of well-being. More and more Americans are turning to acupuncture as an alternative form of treatment.Another method is called biofeedback.
In this method electrodes are placed on your skin and you are hooked up to a machine that monitors your heart rate, skin temperature, brain waves and muscle tension. Your are then taken through a series of relaxation techniques until you learn to control these physical responses. Massage is a great way to reduce stress. However, it's effect on migraines have not been studied. But if you think that your migraines are caused from stress and muscle tension in your back and neck, a weekly massage may be very beneficial to you.As you can see, there are several alternative treatments for migraine pain.
The most important thing that you need to do is to make your doctor aware of any treatment or supplement you may be taking. Although vitamins and herbal supplements are over the counter medicines, they can still have a dangerous interaction with some prescription medicines. Do your research, try different methods and before you know it you may have a natural cure for your migraine pain.

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Free Tips on How To Get Rid Of A Migraine

If you are a migraine headache sufferer you know how important it is to get pain relief fast. A migraine can be so severe that it can put a stop to your whole day. Many people who have migraines may have two or more each month. This article will examine a few ways to get rid of a migraine headache.If you experience auras with your migraines then you have a warning system in place. It you start to notice bright flashes of light, dark spots in your field of vision or zigzag lines in your vision field, then you are about to develop a migraine.



Take an over the counter NSAIDS right away. These drugs such as, Advil and Motrin can help with mild pain from migraines. It is probably a good idea to lie down in a dark, quiet, room also. A cool cloth applied to the forehead may be of some comfort. If your migraines are severe, you need to see your doctor. He will prescribe prescription strength migraine medicine for you such as,Imitrex. This was the first drug that was developed specifically to treat migraines. Imitrex acts like serotonin and binds itself to the serotonin receptors in the brain. This cause the blood vessels to constrict, therefore relieving the pressure on the brain and the migraine pain.Since Imitrex was developed a few other drugs have been created also.
They work in similar ways to Imitrex but have fewer side effects and will cause fewer rebound headaches. Since nausea is a common complication that occurs with a migraine, your doctor may prescribe an anti-emetic medication such as Reglan, Compazine or Phenergan. These medicines do not decrease the pain from a migraine, but they can stop the nausea and vomiting associated with it. Some of these drugs do have the ability to make you relaxed and very sleepy. Being more relaxed can help your pain medicine work better and possibly shorten the duration of your migraine.The best thing you can do for your migraines is to find out what causes them. Keep a diary and try to pinpoint certain triggers that may set off a migraine headache. Some people are overly sensitive to certain perfumes or flowers.
Others may develop a migraine after eating certain foods. Your other option is to talk to your doctor about preventive medicines for migraine headaches. Studies have found that certain cardiovascular drugs and certain antidepressant medications have been highly effective in the prevention of migraines. New studies are being done all the time. Who knows, maybe eventually they will find a cure for your migraine headaches. But for now all you can do is try to prevent them or if you feel one coming on, try to treat it as quickly as possible.

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Free Tips on Salvia Divinorum – Out-of-the-World Experience

Have you at any point of time had a feeling of being out of your body or experienced feeling weightlessness and traveling all over the world? Most of you who hear such a question will think that the question would be more direct if somebody were to be asking you whether you are a junkie or have tried drugs. The point is that you need not be a junkie or someone trying drugs to have such an experience. If you need a way to feel so and yet be legal in your doing it is best to go the Shaman way of trying Salvia Divinorum.
Salvia Divinorum is actually the name of a plant that is more commonly known as Sage plant that is very popular among the Shamans of Mexico. It is also known by many other names such as Magic Mint, Sage of Seers, Maria Pastora, Diviners Sage and Sally D. Most of the people who try out Salvia have reported that they have felt an out of the world experience close to being spiritual or experiencing the divine.



Let us now look at some facts about Salvia Divinorum:
1. This is not a drug but is an herb that has potent psychoactive properties that can help you feel experiences that can be classified out of the world, divine, spiritual or the like.
2. There are no hallucinogens within Salvia divinorum.
3. It is perfectly safe to use and there are no side effects from the use of the herb although some might feel a mild headache after using it.
4. Although many use it as a source of fun, it does not have any contents in it that have the potential for causing addiction to it.
5. It does not have harmful carcinogens such as nicotine in it.
6. The use of this herb is considered legal although it is best to check with your local law to see if there is any clause to it.
Now, let us look at how to use Salvia Divinorum?
Salvia Divinorum can either be taken in a drink or can be smoked using a pipe or a hookah. If one is drinking the extract, it needs to be held in the mouth before it is swallowed so that it gets slowly absorbed into the system. However, since the extract is concentrated with alcohol, there is a high likelihood that it can cause irritation and injury to the soft tissues within the oral cavity. For this reason, many prefer to smoke Salvia rather than use it in a drink.
Depending on the concentration of Salvia Divinorum that is used for smoking, the person can feel two different types of feelings. If the concentration is quite high the person will begin to feel an out-of-world experience while lower concentrations can give a high like what would one get if they were smoking pot. While some might experience something close to being psychedelic and see lots of colors and bright images, others might feel that time has actually stopped around them.
The effects of Salvia Divinorum begins almost immediately after one has consumed it or smoked it with it reaching a peak for about 5 to 10 minutes after which the effects start to diminish slowly over the next hour or so.
Since the herb is legal in most states, it is possible to buy Salvia Divinorum by going online and ordering it. There are many reliable sources that provide Salvia that is directly received from Mexico and processed to provide the proper strength of the Salvia. By opting to buy Salvia Divinorum from such sources, you also get the benefit of a satisfaction guarantee attached to it.

Dennis Eisenhower of Salvia Divinorum

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Amazing Tips - Fastest Way to Lose Weight WITHOUT Crash Dieting

Chances are if you are reading this article you're searching for the fastest way to lose weight. You are in luck - not only is this the quickest way to drop those pounds, it's easy! Forget all the magic potions and miracle products you have heard about before.
If you have ever tried any other programs, I'm sure your familiar with counting calories, counting carbohydrates and generally eating special diet meals that contain around 300 calories. Did you know you don't have to do any of these things? Wait until you see this. You will be ashamed at all the money you have thrown away on those expensive plans.
There is an online plan that is absolutely the fastest way to lose weight that has ever existed! Not only is this plan easy, it's also healthy. You are not required to count calories or fat grams, and you don't even have to limit food portions. You just eat until you feel satisfied. Have you ever heard of anything like this?
Rapid weight loss isn't nearly as difficult as most people believe it is. By eating real foods in a way that increases calorie and fat burn, you can lose 9 pounds in only 11 days! This amazing method is called "calorie cycling" and is unlike any diet plan you have ever seen before.
We all know metabolism plays a big role in how your body reacts to foods. If you have a high metabolism, your body burns calories faster than someone who has a sluggish metabolism. It's just that simple. The plan that teaches you the fastest way to lose weight is the last plan you will ever need.
The plan I am describing to you is cheap, requires no special diet foods or supplements, and teaches you the healthy way to eat and change your life forever. Forget the yo-yo dieting and losing, gaining, losing - it's a vicious cycle.
Ready to find out about the fastest way to lose weight? You won't believe it until you try it. It will work for you, I guarantee it!

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Free Tips to Stop Panic Attacks

With this article I aim to introduce panic, as well as offer you some initial steps, or ideas, that you should be aware of if you are asking yourself "How do I get rid of panic attacks?" However, nobody can give you a complete overview of all the aspects of panic attacks in the space of one article. So I'm planning to write a series of articles with more information about conditions like panic or other forms of anxiety. Simply follow my updates.



Panic attacks are among the most frightening experiences you could have in your life. If you are a sufferer, you know exactly what I'm talking about and how awful the feelings are. In my work as a psychologist I have seen how regular anxiety and panic can ruin lives. No wonder: it's sudden, it's intense, and it feels like something awful is going to happen. Let me give you a few examples of how panic sufferers themselves have described their experiences:
"I thought I was going to die""I thought I was having a heart attack""I thought I was going crazy""It felt as if I was going to pass out"
It is obvious then that panic attacks are very intense, upsetting and real experiences. But what are panic attacks? They are the sudden occurrence or rapid escalation of (often already existing) anxiety. The main symptoms are: palpitations (a pounding heart), lightheadedness or dizziness, nausea, chest pains, breathlessness, choking sensation, fear of dying, sweating, feelings of unreality, shaking or trembling , numbness or tingling, hot flashes or chills, and a feeling of going out of control or going crazy. People who suffer from panic often also suffer from agoraphobia, a topic for another article.
Everybody can experience light panic, for example when you can't find your keys or wallet. But a panic attack is simply a much more intense and sudden version of that. If you are suffering from panic, please realize that (and this might sound obvious) you are not mad, going crazy, or are a weird or abnormal person. Panic is common and also harmless. Sometimes people suffer from it so much that it can be called 'Panic Disorder'. But help is at hand.
I will write more about the ins and outs of panic, but for now I would like you to ask yourself three questions that might help you in your journey of finding out how to manage panic attacks.
1. What can I do right now to lower the amount of stress, tension (also physical) or worry in my life as soon as possible?
2. What situations do I prefer to avoid and what are my true reasons for this?
3. What are my thoughts just before and during a panic attack? Thoughts are a key component in overcoming and preventing panic or anxiety attacks.
I look forward to discussing these issues with you in further articles.

Dr. Jan Banis

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Tips to Know The Symptoms Of Leukemia

Leukemia is a form of cancer that develops in the bone marrow of human beings. Leukemia is usually caused by an uncontrolled production of blood cells. Those blood cells that produce at astronomical rates are the white blood cells. There are two forms of leukemia; acute leukemia and chronic leukemia. Acute leukemia makes the bone marrow extremely crowded and prevents the bone marrow from producing healthy blood cells. This type of leukemia occurs mostly in children and long adults. In children, this is an extremely common cause of death and should be treated immediately. If not treated immediately, the malignant cells will spread to other tissues and organs throughout the body.

Chronic leukemia usually takes months or sometimes even years to develop in one’s body and progress to the state of acute leukemia. Chronic leukemia is most common to occur in older adults but there is the possibility of it occurring in any age group. Once detected, treatment isn’t necessarily needed immediately. Sometimes doctors will hold off on treatment to find the best way to handle the disease after they monitor its development.
There is no definitive way to prevent leukemia but avoiding such risk factors as smoking, avoiding exposure to chemicals and avoiding exposure to radiation might help prevent the development of leukemia.
Below are the symptoms of leukemia:
• Dizziness• Nausea• Swollen tonsils• Fever, chills, night sweats and other flu-like symptoms• Bone pain• Joint pain• Unintentional weight loss• Paleness• Weakness and fatigue• Diarrhea• Malaise• Swollen or bleeding gums• Frequent infection• Enlarged liver and spleen• Constant headaches
For each different type of leukemia, acute and chronic, there are different types of treatments. For acute leukemia patients are treated by induction chemotherapy. Induction chemotherapy is when doctors use different medicines to bring about new bone marrow remission. Treatments also include eliminating any remaining leukemia cells; which is called consolidation therapy. There is also preventative therapy. Preventative therapy is the process of preventing the cancer from spreading to the brain and the nervous system. If the patient is not responding to any of these treatments then doctors will recommend a bone marrow transplantation procedure. Many cases of acute leukemia can be cured and some of them might not be cured.
For chronic leukemia there is no definite cure.

Most treatments are combined with chemotherapy and medicinal shots of prednisone and prednisolone. Despite the lack of a cure for chronic leukemia, these cases can be controlled for long periods of time without any setbacks.
There are four factors in determining how well the body will respond to leukemia treatment. Those four factors are the age of the patient, the percentages of leukemia cells in the blood and bone marrow, the degree to which specific systems of the body are affected by the leukemia and if there are any chromosome abnormalities in the leukemia cells.
Leukemia patients can seek counseling and support groups through the American Cancer Society and the National Cancer Institute.

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Free Tips to Prevent Obesity, Diabetes, Heart Disease, High Cholesterol, And High Blood Pressure

They are the biggest killers in America: Diabetes, high cholesterol, high blood pressure and heart disease. The most common causes of these deadly conditions are: Physical inactivity, fattening snacks and beverages, obesity, stress, and smoking. The shocking news is that these diseases are so easily preventable.
A frequent cause of blame is the unhealthy food choices people make regularly. It’s okay to splurge once in a while, but it is the habits you follow daily that will determine your overall health. Constantly consuming chips, bacon, cakes, sugary drinks, candy, sausage, and cigarettes will get you nothing but poor health, deadly diseases, and a ticket straight to heaven prematurely.



According to the CDC over 63% (that’s over 180 million) of the US population is overweight or obese and is physically inactive, resulting in tens of millions who have chronic deadly, but preventable, conditions such as high cholesterol, high blood pressure, diabetes, and pre-diabetes. Recently the CDC reported that more than 70% (over 1.7 million) of all causes of death in America are caused by only three preventable factors: obesity, sedentary lifestyles, and smoking. The very fact that these factors are easily preventable is heartbreaking.
One of the major contributors to poor health is the excessive consumption of cholesterol. The body produces over 85% of the cholesterol we need and the sugar stores in our liver and muscles remain saturated due to physical inactivity. Because we are largely a couch-potato society and the food we consume every day is loaded with animal-based fats, the extra fat gets dumped into our arteries, belly areas, and under the skin all over our bodies.
Another major contributor to deadly diseases, poor health, and premature aging and death is physical inactivity. Most of us sit throughout an entire workday then go home and sit in front of the TV for another 5 to 6 hours while consuming large fatty meals, snacks, and sugary or alcoholic beverages that are rich in saturated fats, salt, and sugar, all of which contribute to increased belly fat. Shockingly, belly fat is the most dangerous kind because it causes inflammation in the arteries contributing to plaque build up in the arteries and insulin resistance leading to heart attacks and diabetes.
Yet another common issue is that people are unaware of how unhealthy the foods they consume are. When people don't read nutrition labels they tend to consume very dense food and sugary beverages that are nutrient deficient. These foods are readily available in fast food restaurants and vending machines and contain loads of sugar, fat, and unwanted calories. Sugary soft drinks (which alone contribute to over 33% of all US obesity), sugary lemonade, sweetened iced tea, smoothies, lattes, and frappucinos, which contain loads of sugar and fat that further contribute to the accumulation of belly fat, make you more of a magnet to all sorts of deadly, but preventable, diseases. One of the worst mistakes people make as well is skipping meals which makes the body more efficient at storing and gaining fat weight.
Fortunately there are important steps to help you make balanced food and activity choices and help you start a lifestyle makeover process which will be your shield against deadly diseases as you age gracefully:
• If you have any chronic disease(s) take your medications as prescribed.
• Eat 3 main balanced meals, reduce your portion sizes, and raise your fiber intake.
• Consume 2 fruit and nuts snacks between meals.
• Switch all sugary drinks to water or diet soft drinks. Sweeten all other hot or cold beverages with artificial sweeteners or sugar-free flavoring powders. Limit all non-water beverages to a couple a day.
• Increase your daily walking activity to over 10,000 steps a day by making more frequent trips at home, the office, while shopping, and anywhere else.
The good news is that diabetes, heart disease, and other chronic diseases can be prevented, managed, and reversed with your own choices, actions and a lifestyle makeover. Now is the time to start putting these tips to good use and begin feeling better and living healthier right away!

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Free Tips on Weight Loss Supplements

Weight loss supplements are a most helpful addition to your overall diet plan. They can help to provide both a psychological and a physical boost toward making a successful diet plan.
Weight loss supplements come in various types and, as might be expected, some are much more effective than others. The wrong type of supplements can actually be harmful to persons with certain pre-existing conditions. The government in this country provides continuous testing of new products to aid in combating the scourge of obesity which is more and more prevalent amongst children, adolescents and adults. Some supplements are available through a doctor's prescription while a few are readily available on the shelves of your local pharmacy or supermarket. These supplements have some uses, particularly if you are shaky in your resolve to lose the weight necessary to bring you to your goal.

Psychological Boost
For those who need every bit of will power they posses to get through the most difficult days of the early diet plan, weight loss supplements provide a psychological boost. Because you are in a success mind set, you expect to be successful. Since you expect that these supplements will provide the difference between success and failure in a better eating plan, you are less likely to give up in discouragement when the initial water weight loss slows to a crawl. In addition, since there are some actual psychical effects to the circulation and the brain, you simply feel better because of the increased health benefits.
Metabolism increase
Weight loss supplements are often directed toward increasing the metabolic rate of your body so that the glucose is burned more effectively rather than being stored in the body and becoming the dreaded fat residues around hips, thighs and abdomen. When the fuel is burned, rather than stored for future use, the body will not retain the weight. As we grow older, the metabolic rate tends to drop anyway, so improving the level of metabolism helps to keep weight off as the age increases.
Burn fat
Of course, one of the primary results of weight loss supplements is their ability to burn fat. You want to get rid of the fat cells in your body, to use these stored cells as fuel rather than seeing the results of stored fat on your body profile. Taking advantage of the ability of the supplements to affect the body processes in a positive way makes it easier to be sure that your weight management efforts will be successful. So, the psychological boost goes along with the physical changes in order to help you reach your weight loss goal.
When you select weight loss supplements, it is largely to add every possible success factor to your diet and weight control efforts. Supplements help to provide nutrition to your body during weight loss. Supplements can help to increase your metabolism so that the energy expenditure of the body is increase significantly just in the activities of daily living. Supplements can produce a feeling of fullness or even satiety so that you will not be tempted to eat as much. Take advantage of the benefits in order to kick start your weight management efforts and to continue them over the long haul.

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Nutritional Information Tips That Keeps You Healthy

When most people eat, they may not consider the food they put into their bodies is not only fuel for energy, its nutritional value helps ward off chronic systemic diseases like cardiovascular disease and diabetes, prevents deficiencies and curbs issues like obesity and weight gain and metabolic syndrome.

There are seven major classes of nutrients we must consume or face serious illness and even death. They are vitamins, minerals, carbohydrates, proteins, fats, water and fiber. Let's break down the nutritional information available.The nutritional value of a product is placed on food labels so that you can evaluate the nutrient content in a single serving of a food item. Nutritional information is provided in a format regulated by law and uses established daily values for comparison.



This breakdown allows you to compare foods consistently from product to product and gives you a break down of the nutrients it contains and the energy provided by the food.

Fats
Fats are composed of fatty acids bonded to a glycerol. Fat is classified as either saturated or unsaturated. Generally, saturated fat is solid at room temperature while unsaturated fat is a liquid. Unsaturated fats may be further classified as mono-unsaturated or poly-unsaturated. Trans fats are saturated fats which are typically created from unsaturated fat by adding the extra hydrogen atoms in a process called hydrogenation.FiberDietary fiber consists mainly of cellulose that is indigestible because we do not have enzymes to digest it. Fruits and vegetables are high in dietary fiber. Dietary fiber is important because it provides bulk to the intestinal contents and stimulates peristalsis - the rhythmic muscular contractions passing along the digestive tract.

WaterAbout 70% of the non-fat mass of the human body is made of water. Normally, about 20 percent of water intake comes from food, while the rest comes from drinking water and beverages. Water is excreted from the body in many forms; through urine and feces, through sweating, and by exhalation of water vapor in the breath.

MineralsDietary minerals are the chemical elements required by living organisms, and are present in common organic molecules. They include macro-minerals like calcium, magnesium, and sodium, as well as trace minerals such as cobalt, copper, chromium, iodine, iron, manganese, nickel and zinc. Nutritional supplements are available to CarbohydratesComplex carbohydrates take longer to metabolize since their sugar units are processed one-by-one off the ends of the chains.

Simple carbohydrates are processed quickly and thus raise blood sugar levels more quickly resulting in rapid increases in blood insulin levels compared to complex carbohydrates.ProteinProtein is composed of amino acids that are our body's structural materials like muscles, skin and hair. The body requires amino acids to produce new body protein and to replace damaged proteins that are lost in the urine. Amino acid requirements are classified in terms of essential and non-essential amino acids. Consuming a diet that contains adequate amounts of essential amino acids is particularly important for growing animals.

VitaminsAs of 2005, twelve vitamins and about the same number of minerals are recognized as "essential nutrients", meaning that they must be consumed and absorbed in nutritional supplement form - or, in the case of vitamin D, alternatively synthesized via UVB radiation - to prevent deficiency symptoms and death.

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Top 10 Sunblock Tips

Sunblock is used by many people to help prevent sun burn and skin cancer. Recently, many sunblocks came under attack for not protecting people from skin cancer and sun burn. Federal Drug Administration in the US does not have any standard for sunblock proetection as of now. So the question becomes how do you know what sunblock to use and which ones not to use? These helpful tips provided below, you can avoid sunburn and protect yourself against skin caner.

Tip 1 Use Sun Block With A SPF Of 30 Or Higher SPF 30 provides protection for most of the day. For example if you get sun burn in 10 minutes, SPF 30 will protect you for 300 minutes. If you use SPF 15, you will be protected from the sun for 150 minutes. SPF does not prevent you from tanning. This is a misconception which causes people to use a lower SPF. People will tan no matter which SPF that they are using.

Tip 2 Make Sure To Use A Broad Spectrum Sun Block Broad spectrum sun blocks protect both UVA and UVB rays. UVA rays are present even when there is no sun and can lead to skin cancers. UVB rays are present when there is sun light out. People tan with UVB and UVB causes sun burn and also cancer if the skin in not protected.

Tip 3 Be Sure To Reapply Sun Block Early And Often Water breaks down sun block even if the product is water proof. The sun will also break down your sun block over time. Reapply sun block at least once every hour if you are out in a pool. Be sure to use your sun screen daily.

Tip 4 Be Sure To Apply Sun Block Even If You Are Just Resting In The Shade Away From Sun Light This is because UVA rays are present even when there is no direct sun light.

Tip 5 Be Sure To Avoid Sun Block That Contain OxybenzoneOxybenzone is a toxic sunscreen that soaks into the skin which might be a contributing factor to skin cancer. Instead look for sunscreen that contains Zinc Oxide or Titanium oxide.

Tip 6 Buy New Sun Screen Every Year Most sun screen do not protect as well after 12 months because the ingredients start to lose the amount of sun protection that they can give.

Tip 7 Take A Break At Midday Midday or peak sun is also a good time to get out of the sun and take a break indoors. The sun is strongest at this point. The sun is strongest between 12:00PM and 3:00PM.

Tip 8 Wear Sun Glasses, Hats And Tight Shirts Wear UV sunglasses to protect your eyes, hat to protect your scalp and tight shirt to protect your body from the sun.

Tip 9 Take Special Care When Going To The BeachSun block may need to be reapplied more frequently since the sand and the water reflect the sun creating a stronger UVB ray. Higher altitudes also gives the sun more intensity.

Tip 10 Be Sure To Drink Plenty Of Water Water keeps your skin hydrated and improves the protection of your sun block.

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Exercise Melts Body Fat

If you want to reduce your body fat, focus on increasing the amount of exercise you get rather than decreasing your food intake. A recent national study was done using two groups of sedentary men, one group in their 20's and the other over age 65. A lot was learned from this accumulated data and it is interesting to note that there was a significant relationship between lack of physical activity and fat. Not surprisingly, the most sedentary men had the most body fat. These studies have also indicated that the government’s current recommended daily allowance for calories does not correlate with the body's actual energy needs.

For example, although 2400 calories have been calculated for older men, they in fact burned an average of 2800 calories daily. The leading experts now recommend that people who want to lose weight start increasing their physical activity. Just being more active in general (such as climbing the stairs instead of taking the elevator, moving around instead of sitting still, sitting up instead of lying down as well as showing some excitement and enthusiasm instead of boredom), are things that more effectively burns calories and reduces body fat. Everyone seems to have lost sight of the value of being active.

Consider this, a half-hour aerobic workout accounts for far less energy expenditure than our minute-to-minute movement in the office or at home. Millions of Americans are trying to lose weight, spending approximately $30 billion a year on diet programs and products; often they do lose some weight. But, if you check with the same people five years later, you will find that nearly all have regained whatever weight they lost. A national panel recently sought data to determine if any commercial diet program could prove long-term success. Not a single program could do so. Being seriously overweight exposes individuals to a number of diseases and serious health problems, and it's now a known fact that when caloric intake is excessive, some of the excess calories are frequently saturated fat.

People who diet without exercising often get fatter with time. Although your weight may initially drop while dieting, such weight loss consists mostly of water and muscle. When the weight returns, it comes back as fat. To avoid getting fatter over time, increase your metabolism by exercising regularly. Walking is one of the best exercises for strengthening bones, controlling weight, toning the leg muscles, maintaining good posture and improving positive self-concept. To lose weight, it's more important to walk for time than speed.

Walking at a moderate pace yields longer workouts with less soreness - leading to more miles and more fat worked off on a regular basis. High intensity walks on alternate days help condition one's system. But in a walking weight-loss program, you are not required to walk an hour every day as some people would have you believe. When it comes to good health and weight loss, exercise and diet are inter-related. Exercising without maintaining a balanced diet is no more beneficial than dieting while remaining inactive.

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Snack Ideas for Kids That Won't Wreck Mom's Weight Loss Plans

If you are a mom at home on a diet, you will probably related to the following. Many moms who are trying to lose weight, are able to keep to a healthy eating plan through most circumstances except two. It all starts to go astray when the kids come home from school, or when they are preparing school lunches.
It's no surprise really. Kids love snacks we buy from the supermarket, and parents love them because they are quick and easy to throw into the lunchbox or for kids to grab from the shelves in the pantry. Small bags of chips, tasty bite size crackers, sodas and the like. No problem. Except when it comes to mom's weight loss program. Mom loves them too!



These products are high in fat, high in energy and high in refined sugars. And after one, two or three nibbles it is possible to wrack up an unwanted 500 calories. This single act will probably stall your weight loss or even worse!
To stop your kids from sabotaging your weight loss efforts, here are 20 snack ideas for kids that will do far less damage to your weight loss program if mom nibbles (just a little).
1. Chop up ½ tinned pear or other fruit in natural juice and set in 200mls of low calorie jelly. Make up into individual disposable plastic containers with lids.
2. Cut up crisp vegetable sticks with dipping sauce - ranch, peanut (satay), sweet chili or tomato.
3. Cut celery sticks 6-8 cm, fill with cottage cheese and top with sultanas or chopped nuts.
4. Combine a mixture of low fat hard cheese cubes, nuts and dried fruits in plastic wrap or a lunch bag.
5. Roll up thin slices of carrot and celery with grated cheese in a slice of cold meat. Secure with toothpick. Slice the carrot and celery with a vegetable peeler for really thin slices.
6. Cut oranges into quarters and freeze on trays. Put into plastic bags for a fruity ice block.
7. Meatball surprise. Next time you are making meatloaf, double the quantity and make a batch of meatballs. These are great in lunchboxes cold. Add a slice of pineapple with a toothpick to each meatball. Add dipping tomato sauce if required.
8. Mini quiches….make a batch of crust-less quiche and cook in muffin tray. Each 'muffin' will be a wonderful healthy snack for kids.
9. Chilled fruit surprise - slice a combination of strawberries, bananas, kiwi fruit, watermelon, grapes or in season fruit. Place in small resealable plastic container. Top with apple juice; do not overfill. Seal, freeze. When packed in lunchbox, will keep sandwiches cool and prove a refreshing treat on a hot day.
10. Rice cakes spread with mashed avocado, mashed banana and cinnamon, or try mashed avocado, sliced tomato and sprouts.
11. Chopped hard-boiled egg served with low fat mayo, salt, pepper on a crisp bread.
12. Leaf wrappers: wrap a cheese finger, celery stick and carrot stick in a lettuce leaf. Wrap in foil and place in lunchbox. Contents will be kept moist.
13. Yoghurt tub.
14. Creamy dates: slice dates lengthways, remove stone. Fill with Philadelphia cream cheese (low fat).
15. Quick sausage rolls: wrap a skinned (good quality) sausage in several sheets of filo pastry. Brush pastry with beat egg to glaze. Cut into desired lengths. Bake in moderately hot oven for 15-20 minutes. Rolls can be frozen.
16. After school hot snack attack: Spread a round of pita bread with tomato paste and herbs. Top with tomato, ham, mortadella, add onion, sliced mushrooms or pineapple. Sprinkle grated low fat hard cheese over pita bread. Grill to make a tasty pizza. If no pita bread is available, substitute a crisp bread.
17. Fruity kebabs: place bite size pieces of fruit in season on kebab skewers.
18. Pop top sandwich tuna tin, crisp bread, sachet of mayonnaise. Kids can put their snack together at school so that it doesn't go soggy.
Remember fresh is best both for yourself and your children. By substituting these ideas for some of the prepackaged snack food and cookies your kids eat you will be doing both them and yourself a favor.

Source: Kim Beardsmore

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Woman Needs

As a woman, your body is very complex. Throughout every phase of your life you will require extra care and nutritional support. Today's scientific advances support a number of natural choices for women, like soy. Still, the fact remains that calcium, folic acid and iron continue to be the most important nutrients that can impact a woman's total health. All women should take a daily multiple vitamins with these essential nutrients.

Calcium is essential to strong healthy bones.
As a woman you have a much greater risk of developing osteoporosis because you have less bone tissue and lose bone more rapidly then men do. Be sure to consume adequate calcium throughout life, as this may reduce your risk of osteoporosis later in life. Calcium is essential to the health of bones, teeth and skin, yet few adults get enough of it in their diets. Make sure you find a high quality calcium supplement to ensure you receive a health-enhancing daily allowance.
Folic acid impacts women in many ways.
It plays an important role during rapid fetal growth and development. In fact, adequate intake of folic acid as part of a healthy diet before and in early pregnancy may reduce the risk of having a baby with a birth defect of the brain or spinal cord. All women of childbearing age are recommended to consume 400 mcg of folic acid everyday starting at least one month before conception into the early weeks of pregnancy.
Folic acid also plays a role in the maintenance of normal homocysteine levels; elevated levels of homocysteine are believed to be a risk factor of heart health. Iron
Iron is a vital nutrient that plays an essential role in forming healthy red blood cells and transporting oxygen. It's estimated that as many as 62% of women over the age of 20 are not meeting the RDA for iron. Women also tend to be low in iron because they tend to eat foods low in iron and lose iron through menstruation. Drinking a glass of orange juice with your cereal can boost iron absorption by the body. Vitamin C helps the body metabolize the iron. A high quality Vitamin C supplement rich in antioxidants to help fight the harmful effects of free radicals is a wonderful supplement not only to assist iron absorption, but also to combat ageing.
Vitamin C is coveted for its many benefits, including a contribution to healthy bones, teeth, blood vessels and the production of collagen.
In addition to taking a daily multiple vitamin, routine exams are key to prevention and healthy living. You should have a yearly gynecological exam that includes a pelvic exam, breast exam and PAP test. Also, consider performing monthly self-breast exams to familiarize yourself with how your breasts normally look and feel. If you are over 40, you should have a mammogram every year.

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The Truth About Fat

Fat has had a lot of bad press and for many people, just a mention of the word can evoke misery. You can try to lose it, try to hide it, try to avoid it, but your body still needs it! Did you know that fat helps to insulate our nerve cells, keeps us warm, balances our hormones, keeps skin and arteries supple, lubricates joints and is a component in every cell?
The key issue here is recognizing which type of fat your body needs, how much your body requires and which type is your enemy. Armed with the right information, you can focus on getting more of the good fats and less of the bad fats into your daily diet.
There are two types of fat to be aware of. Saturated fats - let's call them "the enemy" and unsaturated fats - "the good guys"! It is easy to tell the difference because saturated fats are hard at room temperature. Saturated fats are not essential to your health. They come from animals and are found in meat, eggs and cheese. They are harder to digest and full of cholesterol.

Unsaturated fats are liquid at room temperature and have been divided into two groups. Monounsaturated fats such as olive oil, and polyunsaturated fats such as sunflower oil. Polyunsaturated fats are split into Omega 3 fatty acids and Omega 6 fatty acids. Monounsaturated fat (Omega 9) although not essential, is not harmful in moderation - a good quality (extra virgin first cold pressed) olive oil is a healthier alternative to the usual vegetable oil. Good sources of Omega 6: safflower oil, sunflower oil, evening primrose oil, walnut oil, pumpkin oil, sesame oil. Good sources of Omega 3 are mackerel, herring, salmon, pilchards, sardines, tuna and flax seed oil. Here are some important facts about fat in our diet.

1. Fat is the 'energy reserve' of animals, plants and humans.
2. The ideal body-fat ratio should be approximately 19-26% of a woman's body weight, and 12-18% of a man's body weight.
3. There are two different types of body fat - brown and yellow. Brown fat is situated inside the body and is 'active', containing mitochondria that produce heat (thermogenesis) and as a result burn energy. Yellow fat is found nearer the surface, is less active and more likely to accumulate. Women tend to have a higher ratio of yellow fat than men.
4. Women need higher levels of fat because it is essential for reproduction and so the body stores it 'just in case'.
5. An average healthy intake of good fats in the diet should be approximately 30-40 grams a day. The fat content of diets in affluent populations can be nearly four times this amount!
6. Most foods containing fat combine saturated, monounsaturated and polyunsaturated fat in varying quantities. For instance, butter's fat content is almost 100%, of which 60% is saturated, 30% monounsaturated and 10% polyunsaturated, compared with sunflower seeds' fat content of 73%, of which just 12% is saturated and 21% monounsaturated and 67% is polyunsaturated.
7. Heat, light and oxygen destroy essential fatty acids, which is why it is best to keep oils in dark containers.
8. Essential fats must come from the diet because your body cannot produce them. The essential healthy fats are Omega 3 and Omega 6 (known as essential fatty acids).
9. Weight for weight, fat provides more than twice the amount of usable energy than carbohydrates or protein (you'll find 9 calories in every gram of fat).
10. Fat contributes to the palatability, texture and the smell of many foods, it also slows down the process of digestion providing an extended period of satiation after a meal.
When you know the good from the bad, fat is fabulous!

Source: Kim Beardsmore

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Relaxation Couldn't Be Simpler

Many people use their sofa and TV to help them 'switch off and relax'. In reality, television programs can suspend you n stress for yours, with depressing or thrilling storylines, violence and madness!
True relaxation is achieved when all tensions and thoughts are eliminated. Inside, you are calm, peaceful, yet alert and focused. You are in control and feel the strength of just 'being'. The good news is, anyone can do it.
The aim is not to escape from stress momentarily for a 'breather', it is to develop the ability to maintain normal breathing and heart rate, so that you can stay calm and in control, in any given situation.

All you need is between 5 and 20 minutes of personal time to slip away somewhere quiet…
1. Switch off your phone, ask others not to disturb you
2. Sit or lie comfortably
3. Just as if you were switching off all the lights in a huge supermarket at the end of the day, switch off all your thoughts
4. Close your eyes - the darkness is soothing
5. Now focus on the sensation of your breathing, feel the rise and fall of your inhale and exhale, listen to the air coming in and out of your body
6. Feel how your body feels
7. Don't try to alter your breathing, it will change naturally as you sink deeper into the experience
8. If thoughts slip into your mind, gently bring your awareness back to your breathing
This is all you need to do to relax your body and mind. It's THAT simple. To really benefit you need to practise this 'breathwork' on a daily basis.
After a few days of using this simple technique, you should begin to feel the rejuvenating powers of true relaxation.
After a few months - broader benefits will become apparent - improved health, improved relationships, better concentration and memory.
But don't stop there! With practice, it is possible to achieve this feeling of peace and calm at any time, enabling you to remain focused and composed even under pressure. Staying calm in a stressful situation is like having night vision when the lights go out - you have a great advantage!

Source: Kim Beardsmore

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Minimize Stress in Your Life

Its usual for moms and dads to get stressed. How we deal with stress can have either a positive of negative effect on our parently skills and ultimately even on the emotional health of our children. This article will help you find ways to deal with stress appropriately.
Lower your expectations and you will suffer less disappointment. Try seeing everything as already perfect and accept things as they are, then you can strive less and relax more.



Learn to say NO. Next time someone asks you to do something, before the word ‘yes’ slips out, pause, say you can’t give an answer just yet – you’ll get back to them. This technique gives you time to think. Now you can choose to say NO, calmly, politely and kindly.
Do one thing at a time. SLOW DOWN! If you are racing, so is your heart! Write yourself a list, prioritize your tasks and work through your list methodically. You need to enjoy what you are doing, not just the results of your efforts.
Stop trying to fall asleep. So many people go to bed desperate to fall asleep as quickly as possible, and then suffer the frustration of wakefulness. Quit struggling – you need to relax before you can sleep! Be thankful that you are warm, safe and cozy, be glad that your body is resting. Breathe deeply, slowly, gently and listen to your heart beating peacefully.
Laugh more! Get serious an about humor. Laughter is seriously healing. The special chemicals released when we laugh are nature’s finest form of natural medicine. When you’ve suffered a stressful day, make sure you ‘suffer’ some serious humor in the evening. Watch a comedy show or film, one you know will produce copious laughter, to counter the stress you’ve endured. If you want to take a 30 second 'holiday' here is a funny video to watch: http://www.netjoke.ws
Get out in the fresh air! Drab office, the whir of computer hard drives the drone of your boss’s demands. Get outside during your lunch break, find a patch of green, some flowers, even wander around a garden center! Lose yourself in nature and feel your tensions dissipate, for a while at least.

Source: Kim Beardsmore

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