Category Archives: Nutrition

How many times per week do you eat whole grains?

Facebook Live Broadcasts

Friday, December 30, 2016

Introduction:

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I do regular videos around this time of day – 8 am in California

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Talk about healthy living

2017 is a new year

I am absolutely going to achieve 3 things:

  • A healthier life – including losing weight (sound familiar this time of year?) Incredibly important. And never too late to start!
  • Master my time – to get the most out of what I am given
  • Meet my business goals – right up on the wall here to remind me

20 questions for the topics for these broadcasts. Check out the link to the personalized health assessment if you want to see all of the questions – and get your own results. See how you measure up going into 2017!

Today’s question is:

How many times per week do you eat whole grains?

  • Less than 7 times
  • 7–13 times
  • 14–20 times
  • More than 20 times

Know your grains! Whole grains contain B vitamins to convert food into energy, iron to carry oxygen in the blood, and magnesium to support healthy immune and nervous systems. Low whole grain intake makes it hard to get the fiber, vitamins, and minerals you need. Refined grains in particular are low in dietary fiber. As part of a healthy diet, fiber from whole grains can help reduce lipid levels and may lower the risk of heart disease, obesity, and type 2 diabetes. So avoid refined grains like white flour, white rice, or processed crackers, pastas, and snacks. Many whole grain choices (e.g., wheat, barley, buckwheat, and oats) are non-GMO foods and, if organically grown, are less likely to have pesticides than conventionally grown grains, so choose organic when possible. If gluten is a concern, great gluten-free options include quinoa and brown rice, or get a little adventurous and give millet or bulgur a try. Another option is to consider the “cousins” of the whole grains: legumes such as beans, lentils, and peas. Go for quantity and quality! (By the way, Shaklee foods are non-GMO and gluten-free, and they provide vitamins and minerals!)

Conclusion:

I hope this made some sense for you

Like/Share/Comment

Check out the health assessment to see how you are doing!

See you next time

How To Avoid Common Diet Scams



As our country gains weight at an alarming rate, we are spending more each year on products that promise us easy, effortless weight loss. Each year in the United States, an estimated 35 billion dollars is spent each year on weight loss products. The problem is that in spite of headlines that feed our hopes that a new, secret, “better” weight loss formula has been discovered, the truth is there are no easy solutions to losing weight.

How To Avoid Common Diet Scams

Simply put, weight loss is a combination of lifestyle choices, and is the result of a firm commitment to making and maintaining them over a period of time. Any products that offer weight loss without reduced caloric intake and increasing activity levels are fraudulent- and a waste of money.

Why Do People Buy Products That Are Scams?

Denise Bruner, MD, MPH, FASBP is a specialist in weight loss, and a fellow in the American Society of Bariatric Physicians. She shares one of the major reasons that weight loss scams flourish today: “We live in a society today that wants immediate gratification. This is reflected in our willingness to buy from those that promise ‘instant results’”.

The increasing obesity in our society, and hopes that weight loss can be achieved without lifestyle changes fuels the growth of frauds. Bruner states, “In the U.S., currently 61% of the population is overweight, and the numbers are going up. There’s a huge market out there for weight loss products. After all, it appeals to us to find out that you can ‘Lose 30 pounds in 30 days.’ We don’t want to have to deprive ourselves of our favorite foods, and want something that will ‘magically’ absorb the calories.”

Jeannette Kopko, Senior Vice President of the Better Business BureaHow To Avoid Common Diet Scamsu for Dallas and Northeast Texas, agrees that illegitimate weight loss products feed on false promises: “People are fooled by these scams because they hope that they aren’t scams. They hope that they’re real, and are an easier, faster, painless way to lose weight.”

With the huge demand for weight loss products (and their revenues), companies are more than willing to become suppliers-whether or not their products work. Kopko states, “The number of companies hawking bogus supplements and weight loss products is increasing rapidly in recent years.”

How can you spot a weight loss scam?

Typically, weight loss scams make promises that aren’t realistic. Headlines that promise weight loss without dieting are always scams, since calorie reduction is the basis of any true weight loss program. There are no legitimate weight loss programs that allow you to “eat whatever you want” without limit. As Monica Revelle, public relations specialist at the FDA notes: “If it sounds too good to be true-it is!”

Other tips offs that the weight loss product is a scam include:

* Claims to be a “secret” formula: Products that claim to have secret formulas are scams. Dr. Bruner feels strongly on this issue, and states, “There are no ‘secrets to weight loss’ being held away from the public. In America alone, an estimated 100 people a day die from obesity; we could prevent 300,000 deaths annually if there was a real product that made weight loss simple and safe, and physicians would be the first to prescribe them.”

* There’s no physical address for the business. Legitimate products and services will have a physical address and phone number. Be wary of those that only offer a mailbox, or a toll-free number to call manned by “help center” personnel. Kopko shares, “While not all companies that have P.O. or private mail boxes (PMBs) are illegitimate, plenty are. Check to see if there are the letters ‘PMB’ after a physical address; this indicates that it’s really a private mail box, that can forward mail to anywhere in the world.” She adds that the Internet is also being used to promote frauds, and adds, “You can’t judge how good or legitimate a product is by how professional the web site looks. This only reflects how good their web designer was.”

* They promise rapid weight loss. Weight loss that is too rapid is not only unhealthy, but is normally quickly regained. The best plans advocate moderate goals, with slow, steady weight loss of about 6-8 pounds a month over a long period. Dr. Bruner states, “Any product that offer overnight or rapid changes is a fraud.”

* They state that they can help a person lose fat or cellulite in a specific part of the body. Body fat is lost overall, not in a spot, and ads that claim otherwise are frauds.

* They promise permanent weight loss. No product can do this, since permanent weight loss is maintained by lifestyle changes.

By avoiding products with the above “red flags” in their advertising, you can protect yourself from illegitimate products-and save money.

Types of Weight Loss Scams

Weight loss scams can range from the highly illegal (and even dangerous) to the mildly unethical. Kopko states, “There are degrees of fraud and misleading consumers. Some are scams where the person doesn’t receive anything at all when they send in their money. Another form of scam is when the customer sends in money, and they get a product that has no benefit, such as a sugar pill.”

Other weight loss scams use questionable practices, such as making claims for an ingredient-but without scientific studies to back them up. Kopko adds, “In yet other scams, the product has very low levels of active ingredients, so the person doesn’t get the desired result.”

Some products sell because their names are similar to real products-even though they don’t contain the same ingredients or quality. Dr. Bruner warns that these knockoffs are frauds: “The person thinks, ‘Oh, I can get this a lot cheaper here…’ but be careful, and check it out thoroughly first.”

Kopko has seen all types of weight loss scams during her years with the Better Business Bureau. She remembers, “Years ago, in our area, there was a business that sold ‘weight loss glasses’; one lens was blue, the other brown. Supposedly, the two colors ‘confused the brain’ and the person didn’t get hungry.” She adds, “Another fraud was weight loss “bath powder’ that a person pours into the tub, that promised weight loss.”

Today, popular scams are pills, powders, patches, and herbal teas that supposedly promote weight loss.

One recent scam was a powder taken a few hours before sleep. Kopko states, “It promised that the fat would “melt away” while you slept. The only benefit was that the person gave up their bedtime snack when they took it; there was nothing in the powder to help. And the person who bought the powder was then deluged with other products from the company that would ‘make the product work better.’ It was all a huge fraud.”

Dr. Bruner has also seen a variety of weight loss scams over the years. She states, “I’ve seen people wearing inserts in their shoes; the manufacturers claim that they hit pressure points to relieve hunger (it doesn’t work). Another scam is a ‘“chocolate patch’ designed to reduce cravings for chocolate, or wearing special clothing to spot reduce areas.” She notes that in Europe, another popular weight loss fad is getting attention: “In Europe, right now mesotherapy, injecting a drug into the muscle, is a very popular fraud.”

FTC’s sokesperson Shirley Rooker notes that the FTC recently stopped another popular weight loss scam-and the company was forced to pay back millions to consumers taken in by its fraudulent ads. She notes, “The Enforma System claimed that its products increase the body’s capacity to burn fat and would help the body burn more calories while just standing or sitting around doing nothing, even while sleeping. And the TV ads stated that consumers could enjoy fried chicken, pizza, and other high-calorie, high-fat products and still lose weight. The FTC complaint charged that there was no proof that Fat Trapper and Exercise in a Bottle really worked.”1

Why Aren’t They Stopped?

With the huge numbers of weight loss frauds out there (it only takes opening up a magazine, or surfing the Internet to view some), the question of why they are allowed to continue is raised.

Kopko says, “I get a lot of calls from people who ask, ‘Why isn’t something being done?’ about a scam. Basically, the answer is: until we receive complaints, a fraud can’t be investigated.” She adds that many times, people who are scammed don’t file reports. “They don’t want the bother, or they don’t know where to turn. The complaints we get are probably only a fraction of the problem that’s out there.”

She warns that not being shut down is not a guarantee of reliability. “Just because a business is out there, selling weight loss products doesn’t mean they’re legitimate; it may just be that they haven’t been caught yet. This is why it’s so important to be an aware consumer. “

Once complaints are made, law enforcement will step in and start investigating weight loss frauds. They often prosecute illegal businesses, and force them to make restitution to their victims. But Kopko shares that not every questionable weight loss product can be dealt with in this manner: “Some scams might not be illegal-just unethical. They market their products in a way that implies benefits, instead of stating them outright, and skirt the legal boundaries of false advertising.”

In some cases, stopping a fraud takes time because of the decision over who has jurisdiction, and the time needed to gather the data to begin prosecuting a company. For instance, the FDA’s Moica Revelle states that they only have jurisdiction over scams in which a product is proven to be unsafe. “We monitor the quality and safety of weight loss products; but we don’t have jurisdiction if there’s no evidence of harm done.”

In many cases of false advertising, the FTC steps in, and uses information gathered by other agencies to make their case against a company. Kopko states that the Better Business Bureau, while not having jurisdiction itself, make their task easier. “We keep information about businesses on file, including complaints against them, and share this with law enforcement and government agencies.”

How To Protect Yourself From Scams

One of the best methods of protecting yourself from weight loss scams is to seek medical advice from a qualified physician who specializes in weight loss (bariatric medicine). At times, this means first coming to terms with a realistic view of weight loss. Dr. Bruner states, “Losing weight isn’t simple or easy.

Basically, it means reducing calories and exercising, but it must be individualized to the person’s needs. For instance, the person with insulin resistance needs a higher protein, lower carbohydrate diet so they won’t feel that they’re starving; and those with allergies (such as to wheat or yeast) will need a diet that avoids these items.”

To protect yourself from scams, check the product out first with your physician. And if possible, try to avoid “impulse buying”. First investigate the product and the company’s reliability with consumer organizations. This can save you needless expense and disappointment in the long run.

Another method of avoiding scams is to visit sites that investigate consumer frauds-and check out a company before buying. Kopko states, “The Better Business Bureau is a participant with the Sentinel Database (online at www.consumer.gov/sentinel ) which allows consumers and law enforcement to view trends and complaints against businesses. You can also go online to our national web site at www.bbb.org to check out a company nationally. Just click on the “consumer info” link, and look up diet fads and scams that have been reported.”

Weight loss scams are on the rise, and the numbers of companies using fraudulent advertising are multiplying. By taking the time to carefully investigate a company and its products, and choosing to work with a qualified physician on your weight loss goals, you can save yourself needless expense and disappointment. Best of all, you can get started on the road to real, achievable weight loss goals while maintaining good health.

Five Steps to Choosing a Great Vitamin

Choosing a Great VitaminHave you ever waltzed into your friendly neighborhood Nutrition Store or frantically surfed the worldwide web searching for that elusive miracle pill, deluding yourself into believing that maybe, just maybe, it would somehow magically transform your so-called body into the next Brad Pitt or Angelina Jolie? Or perhaps you want pecks like Arnold. Or the energy to leap tall buildings in a single bound. Or heck, maybe you’d simply settle for enough energy to pry your sleepy little self out of that comfy bed as your annoying alarm clock goes berserk Monday morning, like a runaway freight train on steroids. If so, then you’ve probably encountered a severe mega-dose of chronic overwhelm. Yikes! We are continually bombarded with a never-ending avalanche of pills and potions. Plus, you’d almost need the bank account of Bill Gates or Donald Trump to afford the buffed-up body you’d “really” like to have. Meanwhile, Madison Avenue persistently insists that you won’t be able to live with yourself until you finally succumb to today’s latest nutritional fad.

So what’s the solution?

If you’ve read this far, you are probably convinced that supplementing your diet with vitamins is critically important. You probably already know how depleted our topsoil is. Chances are, you’re also cognoscente of the highly processed state of the foodless foods we consume on a regular basis. Taber’s Medical Dictionary concludes that vitamins are indispensable for the maintenance of good health. Likewise, The Journal of American Medical Association concluded that everyone should take a multi-vitamin everyday.

So it’s not a question of whether or not we should take vitamins. Rather, the question we ought to be asking is, “With so many brands of vitamins on the market, which one is the smartest choice?”

Great question.

However, before we can even begin to answer that question, we have to answer a series of other sub-questions, such as:

1. Are cheap, synthetic vitamins just as good as all-natural vitamins?

2. Which vitamins and minerals do my body need?

3. What dosage should I take?

Choosing a Great Vitamin

Let’s narrow the playing field by addressing those questions one at a time.

Are cheap, synthetic vitamins just as good as all-natural vitamins?

First, let’s compare synthetic vitamins with all-natural vitamins. I just completed an article entitled “Vitamin Wars: Natural VS Synthetic.” Putting everything into a nutshell, synthetic vitamins simply cannot measure up to nature’s finest. Over 3,800 different compounds have been identified in foods as having nutritional significance. However, in a laboratory, twenty nutrients are about all that modern science can reproduce and put into a vitamin product.

But even more of a concern than the ineffectiveness of these synthetic vitamins is the harm that they can cause. One of many examples is a recent study on Vitamin C as synthetic ascorbic acid. It was found to thicken the walls of the arteries.

On the other hand, all-natural vitamins made from whole-food sources have many positive benefits that synthetic vitamins just can’t duplicate in a lab. Whole-food vitamins derive their nutrients directly from fruits and vegetables. Unlike synthetic vitamins, whole-food vitamins do not rob precious nutrients from the body. Rather, they supply the individual cells with the nutrients they need to flourish. For greatest gains in terms of health, take only whole food vitamins. When evaluating a vitamin supplement, simply read the label. Rather than multi-syllable, unpronounceable chemical names, you should find the names of foods listed as the vitamin sources. What a concept! This is your way of knowing that you are getting the best possible absorption and retention of your vitamins.

Which vitamins and minerals do my body need?

The short answer is, there are many benefits to all vitamins and minerals.

Vitamin A is important for our vision, while preventing cancer and promoting wellness of bones, eyes, hair, mucous linings, membranes, nails, skin and teeth.

Vitamin B2 promotes healthy skin, nails, and hair.

Vitamin C extends life by enabling protein cells to hold together.

And we haven’t even begun to scratch the surface.

Minerals are critical

Minerals are also critical to maintaining good health. Approximately 75% of the people living in the Western World are not ingesting the right amount of Magnesium, approximately 68% are not ingesting enough Calcium, approximately 58% are not ingesting enough Iron, and approximately 40% are not ingesting enough Zinc.

Make sure your minerals are chelated – here’s why:

Most minerals found in synthetic supplements are cheap and not what we would recommend for the body. They are not chelated minerals and therefore it is extremely difficult for the body to absorb and utilize these minerals after ingesting them. Many times they cause problems with the digestive tract and other systems of the body.

What you might not know is that a chelated mineral acts differently within the body. A chelated mineral is a mineral that is bonded with amino acids or malates naturally found within the food in a stable form. Since 95% of amino acids are absorbed through the intestinal tract, it makes it very easy for high quality chelated minerals to be absorbed and utilized by the body.

Don’t forget to take your Probiotics!

You may be asking, “Probi – what – ics”?

The term “probiotics” simply means “pro life.” Their role in maintaining good health is tremendous. In the scientific community, they are known as “friendly bacteria.” Probiotics aid the digestive system and strengthen the immune system. Bottom line, probiotics have such a wide range of positive roles that nearly everybody could improve their health by supplementing their diet with probiotics.
The importance of Enzymes

Like probiotics, enzymes also aid digestion. Proper digestion of food should be your body’s top priority. Why? Because all other bodily functions, including the immune system, energy production and even brain functions, are all put on pause until the body digests its food. When digestion is functioning properly, food is broken down and nutrients are made available by the body itself for repair, metabolism, and healing without undue stress. Many negative factors wreck havoc on our digestive systems: the way our foods are grown and processed, toxins in the environment – even undue stress and anger. As a result, up to 70 million Americans experience a whole range of digestive disorders such as bloating, gas, and stomach cramps.

What dosage should I take?

Recommended Daily Allowance (RDA)

RDA’s are based on scientific research and are set at levels to provide for 98% of all healthy persons living in the US. There is a cushion built in so that if you get 67% of the RDA for a nutrient, you should be getting a minimum amount as an average person. Remember that the RDA’s are based on preventing deficiency symptoms specific to each vitamin and mineral. So when choosing a multi-vitamin, check to see if a daily serving contains 100% of the RDA, providing, of course, that a daily value has been established.

So in summary, there are five Steps to Choosing a Great Vitamin:

1. Choose a multi-vitamin made from the highest grade of Whole-Food sources. Do NOT choose a multi-vitamin that contains a concoction of synthetic ingredients that you can’t even pronounce.

2. Choose minerals that are chelated.

3. Choose a multi-vitamin containing Probiotics.

4. Choose a multi-vitamin containing Enzymes derived from vegetables.

5. Choose a multi-vitamin containing 100% of the Recommended Daily Allowances whenever established.

Keeping the above criteria in mind dramatically narrows the playing field.

It’s also a good idea to select a product that gives you a money-back guarantee. Quality multi-vitamins are not as cheap as synthetics, but they are affordable.

I hope this information has educated you and will help you make smart choices. Remember – you only get one body in this life. Treat it well and stay healthy.

Can Antioxidants Help You Build Muscle?


Many people these days take antioxidants to counter the detrimental effect of free radicals. Antioxidants mopped up free radicals and convert them into harmless substances. Free radicals are known to cause body cell decomposition and therefore are the main culprit in our aging process. Free radicals are linked to aging diseases such as cancer and heart problems besides making us age more quickly. Since free radicals cause our cells to decompose, then free radicals will also degenerate our muscle cells.

Can Antioxidants Help You Build Muscle?

Staying clear of situations that cause a surge of free radicals to surge is one way of prevention and taking antioxidants as a supplementation is another. There are many situations that will increase free radical activities such as sun burn, stress, smoking, alcohol consumption, pollution, exercise workout amongst others. Yes, we get a surge of free radicals when we exercise especially intensive exercises because we are putting our bodies under tremendous stress when we exercise. These muscle destroying activities will continue for hours and even days depending how intensive your exercises are.

This is where antioxidants supplementing comes in. Since antioxidants neutralize free radicals, it helps your muscles to recover faster and stop the ravaging effects of free radicals on your muscle and thus allowing better muscle growth.

So if you want your muscles to recover faster and want to groCan Antioxidants Help You Build Musclew bigger muscles after your workouts, supplementation with antioxidants may help. There are many antioxidants supplements in the market. Vitamin A, C and E are perhaps the better known free radical fighters out there. Some other excellent free radical scavengers are Green Tea extract, Alpha Lipoic Acid, Beta Carotene etc

So our mums – although may not have known about antioxidants and its effect of free radicals on our body – were right when they insisted that we take our vitamins. Do protect your muscles and general health with antioxidants.

Mediterranean Diet Benefits

Like the European Coast?

One of the most popular diets over the past twelve to fifteen years has been the Mediterranean diet.  This diet has definitely survived the label of “fad,” as it is still around and even growing in popularity, and “gimmick” is not a very accurate term since the Mediterranean diet is a full sized program that does not cheat you of any food group, but simply makes wiser choices in each category of the food pyramid.  Why consider a Mediterranean diet benefits? Getting a precise, specific definition of the Mediterranean diet is a little difficult because the term Mediterranean keeps it from applying to just one country.  The Mediterranean diet still refers to the general traditional diets from the people living in the 1960’s in countries like Greece, and Southern Italy.

Mediterranean Diet Benefits

The reason these nations in particular were being studied was because of the really noticeably low incidence of chronic diseases, not to mention the consistently amazingly high life-expectancy rates among the groups that stayed with this traditional diet.  What is even more amazing when nutritionists realized that the traditional Mediterranean diet receives as much as 40% of all its calories from fat.  Despite this, heart attacks were much rarer in this population than in about any other. Now that is one of the best Mediterranean diet benefits.728x90 A Healthier Life Program

Part of the reason for this is olive oil.  Olive oil is a “mono-saturated fatty acid,” which means that it does not have the same cholesterol-raising effect of saturated fats.  Olive oil is also a good source of antioxidants.  Eating fish a few times per week benefits the Mediterranean people by increasing the amount of “Omega-3 fatty acids,” which is something that no other developed European society got enough of.  The other part of the Mediterranean diet is that they eat far less red meat, but more grains, fruits, legumes, vegetables, and olive oil.  This makes their diet much healthier than any North American or other European diet and is one of the primary Mediterranean diet benefits.

This diet is rich in healthy fats from fish, olive oil, nuts and seeds, and there are an abundance of fresh fruit and vegetables, too.  This diet is a rich source of essential fatty acids and antioxidants, a combination which can help improve cholesterol levels and protect heart health.  If you decide to pursue this diet, you can expect to eat a lot of yogurt with fruit and nuts, Pasta salad and fruit, fish with roast vegetables, Crackers and hummus, and lots of fresh fruit and vegetables.  The result of this is that you will increase your essential fatty acids with plenty of fish and healthy fats, lower your intake of red meat and processed foods, and improve cholesterol levels and lower risk of heart disease.

Not a bad deal, huh?  This is a diet that continues to be popular because it still allows for meat, pasta, taste, but it will lead you to a longer and healthier life.  This is one proven diet that is here to stay. And you should consider the Mediterranean diet benefits.

Interested in some great recipes for the Mediterranean Diet? Check these three out:

12 Things You Can Learn From A Two-Year Old

A two-year old’s simple enjoyment of life, and their absolute respect for their own bodies is something to aspire to.

12 Things You Can Learn From A Two-Year Old

If you ask any child about the adults around them, they’d probably say we’re a little wacky and 12 Things You Can Learn From A Two-Year Oldseem to be stressed out a lot of the time. Here are a few simple things they can teach us…

1. Nap when you’re tired.

2. Eat when you’re hungry.

3. Don’t starve yourself, it makes you tired and cranky. Eat little bits often to keep fueled up.

4. Stubbornly refuse to eat even one more bite once you’re full. If you’re full after a few bites, gleefully throw the rest away.

5. Leave the table with a satisfied, full belly and an eagerness to dive back into your delicious life.728x90 A Healthier Life Program

6. Be picky and only eat foods you love. If it doesn’t taste great to you, clamp those lips shut and refuse to eat until something better is found.

7. Be in awe over how amazing and wonderful your body is. Notice how it moves, hugs, plays, loves, heals, and enjoys life.

8. Run, jump, skip, play. Move your body because it’s so much fun and it feels good. Be amazed at all the incredible physical things your body can do.

9. Wear clothes that are comfy and that make you feel good.

10. Appreciate the people around you for who they are rather than for how they look.

11. Hang out with fun, friendly people and stay away from mean, critical ones.

12. Feel great about yourself because, well, why wouldn’t you?

If you don’t have a two-year old around right now, seek one out and watch them for a day. Their simple enjoyment of life, and their absolute respect for their own bodies is something to aspire to.

PS: Click here to learn more about how an adult can lose weight starting today: http://bit.ly/lose-weight-180

Is Zinc An Important Mineral?

Zinc is a mineral that is found in almost every cell in the human body, Despite its importance, this mineral is often taken for granted. A lot of people tend to remember zinc when they have a Is Zinc An Important Mineralcold or sore throat. These people take zinc supplements and lozenges to treat colds or sore throats. However, these individuals should bear in mind that zinc won’t cure these ailments. The mineral, however, will help boost the immune system so the cold won’t develop into something more serious. In addition to these health benefits, zinc is found in many food groups and is important for nourishing the skin, boosting the functions of the reproductive system.

Is Zinc An Important Mineral?

Being a naturally occurring element, zinc is found in food such as oysters (one of the highest source of zinc), liver, chicken, turkey, dairy products, and many more. This mineral a significant element in today’s diet. However, too little or too high levels of zinc can be harmful. Zinc deficiency can lead to impairment of taste, poor immune system, and skin problems. Other symptoms may include diarrhea, hair loss, fatigue, slowed wound healing, infertility, and decreased growth in infants. High levels of zinc, on the other hand, may cause cramps, anemia, changes in cholesterol levels, loss of libido, impotence, and dizziness. The right levels of zinc may improve brain function and hasten the healing of wounds.

Other benefits of zinc may include:
• It functions as an antioxidant and is involved in carbohydrate metabolism and protein synthesis;
• It is important in the regulation of cell growth, energy metabolism, and regulation of gene transcription ; and
• May help protect the prostate from cancer.

The recommended daily allowance (RDA) of zinc in individuals is 15 milligrams a day, but recent medical studies show that people can take as much as 40 milligrams a day. Taking zinc supplement is important because medical studies show that this mineral is not stored in the body and people need to take the minimum dose every day. Men need more zinc than women because the male semen contains about 100 times more zinc than what is found in the blood. The more sexually active a man is, the more zinc he will require. The Recommended Daily Allowance (RDA) for adults is 1/3 higher than that of women. Recent health reports show that zinc is essential to helping couples address infertility. Zinc dosages of 50 mg a day may result in an increase in semen production and improve fertility. This supplementation is beneficial in conception by affecting the hormone levels in the body.

Despite the importance of zinc, individuals who want to include zinc in their food regimens should seek the advice of doctors and other health professionals before taking zinc supplements. Zinc supplements may help balance the supply of zinc and other important minerals that body may lack. It is important to take the right amounts of supplements and combine them with nutritious diets and exercise. A healthy lifestyle should always be the foundation of good health. Remember to read labels of multivitamins and supplements before taking them. It is important to know the ingredients and quality of medications one is taking. Understanding the benefits of zinc and other vitamins and minerals may lead to improved overall health and happier lives.

PS: Click here to learn more about the daily multi-vitamin that I take that includes zinc.

The Health Benefits of Oatmeal

People nowadays are being conscious about their health and are beginning to incorporate exercise and different kinds of food programs into their daily routines. In the 21st century The Health Benefits of Oatmealwhere the high protein diet and other food fads have ruled, less attention is given to the health benefits of oatmeal. Oatmeal is one the most nutritious and and quickest meals that can be prepared and packed with necessary nutrients. It is a healthy and versatile food because it can served with fruit, chopped nuts, apple sauce, and many more. In addition, this kind of brain is recommended to individuals who want to lose weight, maintain their weight, and live an active lifestyle. Individuals who wish to maintain an active lifestyle and improved health should include oatmeal in their daily food routines.

The Health Benefits of Oatmeal

Oatmeal is rich in complex, energy-giving carbohydrates, low in fat, and high in water soluble fiber. Soluble fiber may reduce the levels of low-density lipoprotein (LDL), or the bad cholesterol. Studies show that five to 10 grams of soluble fiber may decrease the LDL levels by about five percent. Eating one and a half cups of oatmeal significantly reduces one’s cholesterol levels. Lowering cholesterol levels may then significantly reduce the risk of cardiovascular disease and stroke. This is because high cholesterol is linked with the development of plaques in the blood vessels. If these plaques grow too large, they may block the blood vessels and cause heart attack, stroke, and blood clots in the body. Aside from lowering the risk of cardiovascular disease, oatmeal also contains selenium. This element works with vitamin E and acts as an antioxidant. Because of this factor, the selenium that oatmeal contains can aid in decreasing asthma symptoms, reduce the risk of colon cancer, prevent cell damage, and aid arthritis.

Other benefits of oatmeal may include the following:

Oatmeal is a good source of many vital nutrients like vitamin E, zinc, copper, iron, manganese, and protein
It is fortified with B Vitamins which are known to reduce stress
It is a great source of carbohydrate for diabetics because it raises the blood sugar very slowly by staying in the stomach longer.
It contains beta-glucan which boosts the immune system and increase its response to fight certain infections.
It is high in calcium

There are many ill effects that may develop if complex carbohydrates like oatmeal are not consumed. Individuals who neglect these food may suffer from low energy levels and gain unwanted weight and lead to obesity. Studies show that obesity is becoming an alarming health condition because of the fact that obese people have heightened risk of developing heart disease, sleep apnea, colon cancer, and high blood pressure.

Despite the health benefits of oatmeal consumption, this food should also be taken properly because too much oatmeal consumption may cause more harm than good. Some health studies show that high consumptions of oatmeal may cause unwanted build-up and cause unwanted digestive problems. Individuals who wish to engage in healthy diets should consult nutritionists and other health professionals before making drastic adjustments in their eating routines. They may develop an eating program that consists of the right amounts of vitamins and minerals that are necessary to promote overall health.

 

PS: When improving your health, losing weight can be a top priority. Click here to learn how I lost 40 lbs. 

Understanding Your Metabolism

Our metabolic rate determines the rate at which we ‘burn up’ our food, and by increasing this rate, we can lose weight more quickly, easily, and safely.Understanding Your Metabolism

When we diet, by decreasing our calorie intake too drastically, we cause our metabolism to slow down, making it progressively more difficult for us to lose weight. Most diets fail, yet we continue to try one after another, always hoping that each new regime will provide the ‘magic’ solution. If this sounds like your problem, there may be a simple answer. Let’s look at why most diets fail, and how strength training, combined with a healthy food intake can speed up your metabolism, making it easy for you to lose weight.

Understanding your Metabolism

By drastically cutting our food intake, our body’s natural instinct is to switch to a ‘starvation response.’ The fewer calories we consume, the more our bodies become efficient at using these calories – leading to slower weight loss. This was once a useful mechanism for our ancestors when food supplies were less predictable, but this ’vicious circle’ can make life almost impossible for the modern dieter.

When the body is persistently kept short of calories, it breaks down muscle tissue to use as fuel. Our body, using water from our tissue cells, quickly washes this away causing an instant reduction in weight through water loss. However, this weight loss will be short lived, and will quickly be regained when we take in water and the muscle we have lost will slow down our metabolism in the long term.

The reason for this is that each pound of muscle requires a certain number of calories each day just to maintain it. Therefore, the more muscle you have, the more calories you burn even when you’re doing nothing, even sleeping! If you lose muscle, then your daily calorie requirement becomes less. For example, imagine a dieter loses 10 pounds of muscle (along with maybe 20 lbs. of fat) on a strict diet. Now suppose that each pound of muscle had been burning 50 calories a day. Together, those 10 pounds of muscle had been burning 500 calories a day. With this muscle tissue gone, the dieter must now consume 500 less calories a day in order to maintain that weight-loss!

However, of course people do not stick to their diets for ever and when they return to their old eating habits, the weight that they have lost, invariably comes piling back on. Unfortunately, whilst they lost both muscle and fat during the diet, all the weight they regained was fat. So, even though they may weigh the same as they did when they started, they now have a lot more fat and a lot less muscle than they did before the diet. Therefore, their metabolism is slower and their calorie requirements are less. Even if they return to their pre-diet eating habits, they still require 500 fewer calories a day due to the muscle loss. That’s one reason dieters are prone to regaining all of the lost weight, and conversely sometimes even gain weight afterwards.

A good solution is an active lifestyle that includes aerobic exercise, a good weight-training program, and a healthy diet containing fresh fruits and vegetables, whole grain cereals and plenty of lean protein. It is a good idea to eat ‘little and often’ – keeping your metabolism in high gear by eating 4 to 6 small meals a day, rather than one or two larger ones. No food is forbidden, but sweets and high fat junk food are eaten less often, and in smaller quantities. A healthy diet is a realistic and permanent way of eating – not a diet that you suffer through for a week or two and then give up!

The goal is to consume as many calories as you can, while still losing body fat and maintaining or adding lean muscle at the same time. If your calories are already below normal, don’t restrict them further. Instead, maintain your current amount and instead try to become stronger and more active, so you can gradually increase your calories to a normal healthy level. If your calorie intake is already in a healthy range, decrease it only slightly, if necessary. A small reduction of about 250 calories a day, or 10-15 percent less than usual, is more likely to protect your lean muscle, and less likely to trigger a go-slow in your metabolism.

If you follow this type of routine, it’s possible to gain about one pound of muscle per week and lose about one pound of fat per week. The end result is that the number on the scale might not move much at all, it may even go up. Your clothes will feel looser, and you’ll feel great. Yet the numbers on the scale won’t move!! It’s at this point that a lot of people give up the weight training because they don’t understand what’s happening.

The truth is that when you’re strength training it’s possible to get smaller and heavier at the same time, as muscle is a much denser tissue than fat. The fat takes up more space on your body. At this point, it’s best to ignore the bathroom scales and rely on the way you look and the way your clothes fit.

The conventional way of dieting can lead to a weak, tired body, exhausted by the constant cycle of starvation and weight gain, unable to enjoy food. However, by following these easy steps above, you can easily reach your goal – the slim, strong, healthy body of a naturally lean person who can enjoy their food without guilt, for life!

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What Is An Antioxidant?

Antioxidants are natural chemicals found in the body. Free radicals are the results of processes in cells that can damage cell walls, structure and genetic material. Antioxidants help prevent this from occurring. They occur naturally in the body and can also be added with diet and supplements.
What Is An Antioxidant

Supplements such as vitamins A, C and E and selenium all contain antioxidants. Supplements are widely available at health food stores, grocery stores and pharmacies. They come in forms such as tablets, capsules and soft gels and are taken orally. It is recommended to seek out a multi antioxidant pack as opposed to a single one. It is also recommended that supplements be taken to enhance the natural diet, not replace it. Patients suffering from illness and under treatment of prescribed medication should consult a physician before adding antioxidant supplements to their diet. A physician will be able to help recommend required doses for supplements and suggest dietary changes that will best compliment treatments already in progress. Antioxidant supplements for otherwise healthy individuals are generally free from side effects and safe to use.

What Is An Antioxidant?

Although supplements can be beneficial, studies indicate that they are not as effective as eating fruits and vegetables where antioxidants are naturally present. Foods such as onions, tomatoes, grapes, green tea and pomegranates all contain antioxidants. Also, herbs such as garlic and rosemary have it. Because fruits and vegetables contain other beneficial elements, eating them as opposed to a single supplement is much better.

It is reported that antioxidants can help prevent a number of illnesses. Heart disease is reported to be preventable by using vitamin E. Vitamin C can help control blood pressure. Antioxidants are also shown to help prevent diseases such as diabetes and certain cancers. In addition to preventing diseases, it is believed antioxidants can help slow the effects of aging like wrinkled skin and loss of muscle.

Antioxidants are proven to be beneficial to the body to help ward off disease and illness. Serious diseases like cancer, heart disease and diabetes may be prevented with proper antioxidant levels. These occur naturally in the body and are present in many foods and herbs, especially fruits and vegetables. A well balanced diet filled with foods containing antioxidants is recommended and is the best way to enhance dietary requirements. However, if your diet does not contain enough of these foods, a supplement can be used.

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