by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer (CPT)
1. Many so-called "health foods" are actually cleverly disguised junk foods that actually stimulate you to gain more belly fat... yet the diet food marketing industry continues to lie to you so they can maximize their profits.
2. Ab exercises like crunches, sit-ups, and ab machines are the LEAST effective method of getting flat six pack abs. We'll explore what types of exercises REALLY work in a minute.
3. Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover those six pack abs. I'll show you the exact types of unique workouts that produce 10x better results below.
4. You DON'T need to waste your money on expensive "extreme fat burner" pills (that don't work) or other bogus supplements. A special class of natural foods is much more effective. I'll tell you about these natural foods and their powers below.
5. Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks... they're all a complete waste of your time and money. Despite the misleading infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body by using that "ab contraption"... they got their perfect body through REAL workouts and REAL nutrition strategies. Again, you'll learn some of their secrets and what really works below.
Monday, August 25, 2008
Monday, July 28, 2008
Fat, Food, and the Way You Live
The Importance of Fat
There are many reasons why your body needs fat. Fat, along with other nutrients, gives you the energy you need to do your daily activities. It also provides essential nutrients like fat-soluble vitamins and essential fatty acids. Essential nutrients are those your body can get only through food. Your body requires a certain amount of these fat nutrients.
There are many reasons why your body needs fat. Fat, along with other nutrients, gives you the energy you need to do your daily activities. It also provides essential nutrients like fat-soluble vitamins and essential fatty acids. Essential nutrients are those your body can get only through food. Your body requires a certain amount of these fat nutrients.
Moderation Is Key
Although your body needs certain fats, it is important that you limit the amount of fat you eat. Very low-fat diets still provide enough vital nutrients. One reason to limit total fat intake is to reduce total calories for weight management. That's because fat is high in calories — 1 gram of fat has more than twice as many calories as 1 gram of carbohydrate or 1 gram of protein. Another reason to limit fat is to reduce or prevent high cholesterol, which is a major risk factor for heart disease.
Although your body needs certain fats, it is important that you limit the amount of fat you eat. Very low-fat diets still provide enough vital nutrients. One reason to limit total fat intake is to reduce total calories for weight management. That's because fat is high in calories — 1 gram of fat has more than twice as many calories as 1 gram of carbohydrate or 1 gram of protein. Another reason to limit fat is to reduce or prevent high cholesterol, which is a major risk factor for heart disease.
Fats, Good and Bad
Studies have shown that the type and amount of fat you eat can have a big impact on your risk of heart disease. Understanding the various fats will help you know what to eat and what to avoid.
Studies have shown that the type and amount of fat you eat can have a big impact on your risk of heart disease. Understanding the various fats will help you know what to eat and what to avoid.
Saturated Fat
Saturated fat is considered "bad" fat because it raises the levels of blood cholesterol. By controlling the total amount of fat you eat, you can often control your cholesterol levels to help stay heart healthy.
One way to recognize saturated fats is to know that most come from animal products. Saturated fats, like lard, are also solid at room temperature. Butter, milk, eggs, meat, and chocolate all contain saturated fats.
Saturated fat is considered "bad" fat because it raises the levels of blood cholesterol. By controlling the total amount of fat you eat, you can often control your cholesterol levels to help stay heart healthy.
One way to recognize saturated fats is to know that most come from animal products. Saturated fats, like lard, are also solid at room temperature. Butter, milk, eggs, meat, and chocolate all contain saturated fats.
Trans Fat
Trans fat is also considered "bad" fat because your body treats trans fat much like a saturated fat. Trans fats are also believed to raise blood cholesterol.
Trans fat — or trans-fatty acids — is created when the fat in food is processed. If an ingredient in a food is partially hydrogenated, it means the food contains trans fat.
Trans fats are formed when a special chemical process changes liquid fat (like vegetable oil) to a solid fat (like shortening). The solid fat is more stable on the grocery shelf than liquid fat. Trans fats are often used in processed foods instead of lard, which is a saturated fat. Some processed foods that contain trans fat are shortening, cookies, crackers, fried foods, and some margarines.
Trans fat is also considered "bad" fat because your body treats trans fat much like a saturated fat. Trans fats are also believed to raise blood cholesterol.
Trans fat — or trans-fatty acids — is created when the fat in food is processed. If an ingredient in a food is partially hydrogenated, it means the food contains trans fat.
Trans fats are formed when a special chemical process changes liquid fat (like vegetable oil) to a solid fat (like shortening). The solid fat is more stable on the grocery shelf than liquid fat. Trans fats are often used in processed foods instead of lard, which is a saturated fat. Some processed foods that contain trans fat are shortening, cookies, crackers, fried foods, and some margarines.
Unsaturated Fats
Luckily there's unsaturated fat — fat that does not come from animals. Monounsaturated and polyunsaturated fats are two types of unsaturated fats. They are considered the "good" fats. They are believed to lower cholesterol levels when taken in moderation and used in place of saturated fats.
You can usually tell that a fat is unsaturated if it comes from a plant or fish. The more liquid a fat is at room temperature, the more unsaturated it is. The more unsaturated a fat is, the better choice it is as a fat source in your diet. Unsaturated fats are found mainly in nuts, avocados, and vegetable oils such as sunflower, olive, and canola oils.
One type of unsaturated fat — omega-3 fatty acids — may even protect against heart disease. Omega-3 fatty acids are found in mackerel, albacore tuna, salmon, and sardines. This is often why doctors and dietitians recommend including fish in your diet. Fish is also lower in total fat than many other meat choices.
Luckily there's unsaturated fat — fat that does not come from animals. Monounsaturated and polyunsaturated fats are two types of unsaturated fats. They are considered the "good" fats. They are believed to lower cholesterol levels when taken in moderation and used in place of saturated fats.
You can usually tell that a fat is unsaturated if it comes from a plant or fish. The more liquid a fat is at room temperature, the more unsaturated it is. The more unsaturated a fat is, the better choice it is as a fat source in your diet. Unsaturated fats are found mainly in nuts, avocados, and vegetable oils such as sunflower, olive, and canola oils.
One type of unsaturated fat — omega-3 fatty acids — may even protect against heart disease. Omega-3 fatty acids are found in mackerel, albacore tuna, salmon, and sardines. This is often why doctors and dietitians recommend including fish in your diet. Fish is also lower in total fat than many other meat choices.
Sunday, June 29, 2008
Body Mass Index
Body mass index, or BMI, is a new term to most people. However, it is the measurement of choice for many physicians and researchers studying obesity. BMI uses a mathematical formula that takes into account both a person's height and weight. BMI equals a person's weight in kilograms divided by height in meters squared. (BMI=kg/m2).
Risk of Associated | |||
BMI | Waist less than or equal to 40 in. (men) or 35 in. (women) | Waist greater than 40 in. (men) or 35 in. (women) | |
18.5 or less | Underweight | -- | N/A |
18.5 - 24.9 | Normal | -- | N/A |
25.0 - 29.9 | Overweight | Increased | High |
30.0 - 34.9 | Obese | High | Very High |
35.0 - 39.9 | Obese | Very High | Very High |
| 40 or greater | Extremely Obese | Extremely High | Extremely High |
Tuesday, June 24, 2008
Festivals in India
India, the land of festivals and fairs. It is a land of festivity - religious as well as folkloristic. Whether you go to the East or the West, North or the South you would be able to enjoy every month a festival or a fair. Every day of the year there is a festival celebrated in some part of the country. Be it cultural or religious, it gives everyone an opportunity to enjoy and join the festivity. More... http://www.pagesofindia.com
Monday, June 23, 2008
Basic nutritional principles: Tools to manage your weight
To lose weight and keep it off, it is important to have a good understanding of some basic nutritional principles. These include the Food Guide Pyramid, which provides a guide to daily food choices and portions, and the Food Label, which provides detailed nutrition and ingredient information. Knowing how to use these tools well will be essential in a number of settings: supermarket shopping, preparing a meal at home, or dining out.
The Food Guide Pyramid and Portion
SizesLet's face it, Americans have lost their sense of what is a normal portion size. With "value sizing", buffet restaurants, and the Texas Steakhouses gaining popularity in our everyday life, our perception of a "regular" portion has grown over the years. For instance, in the 1950s, a typical portion of Coke was a 6-ounce bottle, which provided approximately 75 calories. Gradually the size increased to the 12-ounce can, then the 20-ounce bottle and now the Big Gulp, which is 32 oz and approximately 400 calories, containing five times the original calorie content. Our plates and glasses have gotten so large that a once typical 8-ounce serving of juice or a half-cup of rice seems punitive. However, to maintain a lower weight and have a healthy variety of food, we need to scale back on our portion sizes. The Food Guide Pyramid provides suggestions regarding number of servings and serving sizes by food groups: Bread, Cereal, Rice, and Pasta Group; the Vegetable Group; the Fruit Group; the Milk, Yogurt, and Cheese Group; the Meats, Poultry, Fish, Beans, Eggs, and Nuts group; and the Fats, Oils and Sweets Group. Table 1 illustrates the number of servings in a lower calorie, low fat meal plan.
SizesLet's face it, Americans have lost their sense of what is a normal portion size. With "value sizing", buffet restaurants, and the Texas Steakhouses gaining popularity in our everyday life, our perception of a "regular" portion has grown over the years. For instance, in the 1950s, a typical portion of Coke was a 6-ounce bottle, which provided approximately 75 calories. Gradually the size increased to the 12-ounce can, then the 20-ounce bottle and now the Big Gulp, which is 32 oz and approximately 400 calories, containing five times the original calorie content. Our plates and glasses have gotten so large that a once typical 8-ounce serving of juice or a half-cup of rice seems punitive. However, to maintain a lower weight and have a healthy variety of food, we need to scale back on our portion sizes. The Food Guide Pyramid provides suggestions regarding number of servings and serving sizes by food groups: Bread, Cereal, Rice, and Pasta Group; the Vegetable Group; the Fruit Group; the Milk, Yogurt, and Cheese Group; the Meats, Poultry, Fish, Beans, Eggs, and Nuts group; and the Fats, Oils and Sweets Group. Table 1 illustrates the number of servings in a lower calorie, low fat meal plan.
Wednesday, June 4, 2008
Physical fitness
Physical fitness is used in two close meanings: general fitness (a state of health and well-being) and specific fitness (a task-oriented definition based on the ability to perform specific aspects of sports or occupations).
Physical fitness is the capacity of the heart, blood vessels, lungs, and muscles to function at optimum efficiency. In previous years, fitness was defined as the capacity to carry out the day’s activities without undue fatigue. Automation, increased leisure time, and changes in lifestyles following the industrial revolution meant this criterion was no longer sufficient. Optimum efficiency is the key. Physical fitness is now defined as the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.
Saturday, May 17, 2008
High-fat, low-carb diet helps kids with epilepsy
NEW YORK (Reuters Health) - The results of a study provide strong evidence that a diet high in fat and low in carbohydrates -- a so-called "ketogenic diet" -- can help control seizures in children with stubborn epilepsy that does not respond well to drug therapy.
Epilepsy is a common neurological disorder characterized by recurrent seizures when the normal working of the brain is interrupted. A ketogenic diet has been widely used since the 1920s to help control hard-to-treat seizures in children.
In their study, Dr. Elizabeth G. Neal, from University College London, and colleagues randomly assigned a group of children who were having at least seven epileptic fits per week despite anti-epileptic drug therapy, to a standard diet or a ketogenic one, which is typically high in fats and very low in carbohydrates.
After three months, children on the ketogenic diet had more than one third fewer seizures, while seizure frequency increased in children on the standard diet, the researchers report in the Lancet Neurology medical journal.
A greater than 50 percent drop off in seizure frequency was noted in 38 percent of children on the ketogenic diet compared with just 6 percent of children on the standard diet.
This study confirms that a ketogenic diet is safe and effective in children with drug-resistant epilepsy, the investigators conclude.
The most common side effects with the ketogenic diet were constipation, vomiting, lack of energy, and hunger, Neal and colleagues note.
In a written commentary, Dr. Max Wiznitzer, from the Rainbow Babies and Children's Hospital in Cleveland, notes that some questions still remain regarding ketogenic diets for childhood epilepsy. Among these are the long-term effects, the identification of epilepsies that benefit from early initiation of such a diet, and the mechanism by which the diet produces its anti-seizure effect.
SOURCE: Lancet Neurology, online May 3, 2008.
Epilepsy is a common neurological disorder characterized by recurrent seizures when the normal working of the brain is interrupted. A ketogenic diet has been widely used since the 1920s to help control hard-to-treat seizures in children.
In their study, Dr. Elizabeth G. Neal, from University College London, and colleagues randomly assigned a group of children who were having at least seven epileptic fits per week despite anti-epileptic drug therapy, to a standard diet or a ketogenic one, which is typically high in fats and very low in carbohydrates.
After three months, children on the ketogenic diet had more than one third fewer seizures, while seizure frequency increased in children on the standard diet, the researchers report in the Lancet Neurology medical journal.
A greater than 50 percent drop off in seizure frequency was noted in 38 percent of children on the ketogenic diet compared with just 6 percent of children on the standard diet.
This study confirms that a ketogenic diet is safe and effective in children with drug-resistant epilepsy, the investigators conclude.
The most common side effects with the ketogenic diet were constipation, vomiting, lack of energy, and hunger, Neal and colleagues note.
In a written commentary, Dr. Max Wiznitzer, from the Rainbow Babies and Children's Hospital in Cleveland, notes that some questions still remain regarding ketogenic diets for childhood epilepsy. Among these are the long-term effects, the identification of epilepsies that benefit from early initiation of such a diet, and the mechanism by which the diet produces its anti-seizure effect.
SOURCE: Lancet Neurology, online May 3, 2008.
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