воскресенье, 29 августа 2010 г.
Unusual Diet Tips
1. To work out just how many calories you can eat daily, multiply your ideal body weight in pounds by 14.
2. People who have acupuncture once a week lose an extra 4.5 kg (10 lb) in three months. Applying needles at pressure points is thought to trigger electrical pulses that suppress appetite.
3. Sprinkle cinnamon into a yoghurt each day to burn fat. The spice is a powerful metabolism-raiser. Half a teaspoon a day is enough to burn an extra kilo a month.
4. Take lunch breaks away from your desk. You’ll consume 250 fewer calories in a day than those who eat as they work.
5. Have a laugh. A good strong laugh for 10-15 minutes a day increases weekly energy consumption by up to 280 calories.
6. A glass of carrot juice a day will help you lose 4lb over 12 weeks compared with non-juice drinkers. It’s high in fibre and nutrients that help burn blubber.
7. Take a calcium supplement. You’ll lose 2.6 per cent more fat than those who don’t.
8. To burn more calories, listen to music that builds in tempo during your workout. It’ll help guard against fatigue.
9. Red meat can help you lose weight. It packs a lot of the proteins that help you maintain muscle mass – and muscle burns four times as many calories as fat.
10. Don’t exercise alone. Train with friends and you’ll lose a third more weight than if you go on your own. You’ll maintain motivation by exercising socially, and benefit from mutual encouragement.
11. Eat red peppers. They contain capsaicin, the chemical that gives them their distinctive taste and which boosts your resting metabolic rate by 25 per cent.
12. Stress at work is the biggest cause of over-eating. Controlled breathing for two minutes, focusing on your diaphragm, will dampen hunger pangs.
13. Exercising first thing in the morning helps you to burn fat faster. You’ll shed a kilo quicker than at any other time, as your body will be forced to tap into your fat reserves for energy.
14. Eat three 250-calorie protein-rich snacks a day between meals- for example, a sliced chicken breast, or a 185g tin of tuna in spring water with low-fat mayo on crisp bread. Those who do so are 30 per cent more likely to lose weight.
15. Turn off your TV while you eat, as the distraction postpones the point at which you stop eating. This can cut 3.5 kg (almost 8 lb) of weight gain each year.
16. Drizzle on some soy sauce to shed the pounds. Research shows soy proteins interact with receptors in our brains that tell us we’re full.
17. Slice your food to consume 20 per cent fewer calories. People rate sliced servings as 27 per cent larger than equal amounts of whole veg – and so pile less onto their plates.
18. Hit the treadmill. The running machine is the best tool in the gym to burn the most calories in the shortest time.
19. Eat vitamin-filled melon followed by protein-rich egg for the perfect fat-fighting breakfast. The eggs even break down the melon’s carbs.
20. A daily glass of red wine can stop you putting on fat, especially around your belly. Resveratrol from the grapes inhibits the development of fat cells around your waist.
21. Tune in to classic FM. By listening to relaxing music while you eat, you’ll consume less, as you’ll chew at a more leisurely pace and be more in tune with your body, so you stop eating when you feel full.
22. Chew sugar-free gum for 15 minutes after eating, and again two hours later, to cut snack cravings.
23. Eat pomegranates. Their seed oil reduces the body’s abilities to store fat, and they’re so sweet they’ll curb your desire for sugary snacks.
24. Fire up the BBQ to grill the calories in your meat. Barbecuing meat lets extra fat escape while it cooks.
25.Avoid energy drinks. Their energy is released too quickly and they can make you fat.
26. Sip green tea. It contains a compound that reacts with caffeine to boost fat oxidation and resting metabolism by 20 per cent.
27. Eat chilli con carne once a week. An enzyme in kidney beans tells the body to break down stored fat instead of carbohydrates for energy, while mince boosts your metabolism.
28. Choose spinach ahead of other greens. It packs double the fibre, which helps the body process fats more efficiently.
29. Swap your regular cheese for goat’s cheese. It’s 40 per cent lower in calories than cheese made from cow’s milk.
30. Add lentils to each meal to lose more than 7kg (more than 15lb) in ten weeks. The pulses are packed with the amino acid leucine, which burns fat fast.
31. Eat ‘good’ fats to burn fat. Eggs, walnuts and rapeseed oil are all good for this, and also help cut the risk of heart disease.
32. Drink juice with ‘bits’ in. The extra fibre makes you feel fuller for longer.
33. Eat breakfast. Those who fail to kickstart their metabolism with a meal first thing eat 100 more calories a day
34. Take a daily borage seed oil capsule – pressed from seeds of the starflower – to stay slim. Eighty per cent of people found it helped keep weight down.
35. Eat an apple 15 minutes before a meal. You will consume an average of 187 fewer calories if you do.
36. Drizzle a little olive oil on salads. Its ‘good’ fatty acids trigger a protein that tells your body it’s full, to prevent you from overeating.
37. Putting tomatoes in your sandwiches will keep you feeling fuller for longer and make you less likely to gorge on postlunchtime snacks. The fruit suppresses the hormone ghrelin, which is responsible for hunger pangs.
38. Leave a maximum of three hours between meals. This ensures your metabolic rate doesn’t fluctuate.
39. Eat pineapple. It’s not only a great snack to spark your metabolism, it contains bromolina which helps break down protein.
40. Eat bread with lupin seeds. They’re particularly high in fibre, so will keep you feeling fuller for longer. Go to goodnessdirect.co.uk.
41. Add paprika to meals. Its ground red peppers contain six times the vitamin C of tomatoes, crucial for helping your body to turn fat into energy.
42. Vinegar-based food dressings contain acetic acid, which speeds up the rate at which your body burns fat. Add a few glugs of vinaigrette or vinegar daily to salads and sauces.
43. Sit down at a table to eat. You’ll con- sume a third less than when munching on the move.
44. Eat blue corn tortilla chips. They have half the fat of standard crisps and also release sugar more slowly into the bloodstream, which controls insulin levels and slows weight gain.
45. Eat with others. Research shows people tend to match their food intake to their dining partner. Eating with a lady friend should mean 35 per cent fewer calories.
46. If it didn’t grow, walk or swim, don’t eat it. Processed foods are loaded with unhealthy transfats and artificial sweeteners.
47. Walk around after exercise to keep your fat-fighting enzymes working. Sitting for too long deactivates them.
48. Swap full-fat milk for skimmed in tea and with cereal. Not only does skimmed milk have half the calories, it actually has more calcium and phosophorous, which increase fat breakdown in cells.
2. People who have acupuncture once a week lose an extra 4.5 kg (10 lb) in three months. Applying needles at pressure points is thought to trigger electrical pulses that suppress appetite.
3. Sprinkle cinnamon into a yoghurt each day to burn fat. The spice is a powerful metabolism-raiser. Half a teaspoon a day is enough to burn an extra kilo a month.
4. Take lunch breaks away from your desk. You’ll consume 250 fewer calories in a day than those who eat as they work.
5. Have a laugh. A good strong laugh for 10-15 minutes a day increases weekly energy consumption by up to 280 calories.
6. A glass of carrot juice a day will help you lose 4lb over 12 weeks compared with non-juice drinkers. It’s high in fibre and nutrients that help burn blubber.
7. Take a calcium supplement. You’ll lose 2.6 per cent more fat than those who don’t.
8. To burn more calories, listen to music that builds in tempo during your workout. It’ll help guard against fatigue.
9. Red meat can help you lose weight. It packs a lot of the proteins that help you maintain muscle mass – and muscle burns four times as many calories as fat.
10. Don’t exercise alone. Train with friends and you’ll lose a third more weight than if you go on your own. You’ll maintain motivation by exercising socially, and benefit from mutual encouragement.
11. Eat red peppers. They contain capsaicin, the chemical that gives them their distinctive taste and which boosts your resting metabolic rate by 25 per cent.
12. Stress at work is the biggest cause of over-eating. Controlled breathing for two minutes, focusing on your diaphragm, will dampen hunger pangs.
13. Exercising first thing in the morning helps you to burn fat faster. You’ll shed a kilo quicker than at any other time, as your body will be forced to tap into your fat reserves for energy.
14. Eat three 250-calorie protein-rich snacks a day between meals- for example, a sliced chicken breast, or a 185g tin of tuna in spring water with low-fat mayo on crisp bread. Those who do so are 30 per cent more likely to lose weight.
15. Turn off your TV while you eat, as the distraction postpones the point at which you stop eating. This can cut 3.5 kg (almost 8 lb) of weight gain each year.
16. Drizzle on some soy sauce to shed the pounds. Research shows soy proteins interact with receptors in our brains that tell us we’re full.
17. Slice your food to consume 20 per cent fewer calories. People rate sliced servings as 27 per cent larger than equal amounts of whole veg – and so pile less onto their plates.
18. Hit the treadmill. The running machine is the best tool in the gym to burn the most calories in the shortest time.
19. Eat vitamin-filled melon followed by protein-rich egg for the perfect fat-fighting breakfast. The eggs even break down the melon’s carbs.
20. A daily glass of red wine can stop you putting on fat, especially around your belly. Resveratrol from the grapes inhibits the development of fat cells around your waist.
21. Tune in to classic FM. By listening to relaxing music while you eat, you’ll consume less, as you’ll chew at a more leisurely pace and be more in tune with your body, so you stop eating when you feel full.
22. Chew sugar-free gum for 15 minutes after eating, and again two hours later, to cut snack cravings.
23. Eat pomegranates. Their seed oil reduces the body’s abilities to store fat, and they’re so sweet they’ll curb your desire for sugary snacks.
24. Fire up the BBQ to grill the calories in your meat. Barbecuing meat lets extra fat escape while it cooks.
25.Avoid energy drinks. Their energy is released too quickly and they can make you fat.
26. Sip green tea. It contains a compound that reacts with caffeine to boost fat oxidation and resting metabolism by 20 per cent.
27. Eat chilli con carne once a week. An enzyme in kidney beans tells the body to break down stored fat instead of carbohydrates for energy, while mince boosts your metabolism.
28. Choose spinach ahead of other greens. It packs double the fibre, which helps the body process fats more efficiently.
29. Swap your regular cheese for goat’s cheese. It’s 40 per cent lower in calories than cheese made from cow’s milk.
30. Add lentils to each meal to lose more than 7kg (more than 15lb) in ten weeks. The pulses are packed with the amino acid leucine, which burns fat fast.
31. Eat ‘good’ fats to burn fat. Eggs, walnuts and rapeseed oil are all good for this, and also help cut the risk of heart disease.
32. Drink juice with ‘bits’ in. The extra fibre makes you feel fuller for longer.
33. Eat breakfast. Those who fail to kickstart their metabolism with a meal first thing eat 100 more calories a day
34. Take a daily borage seed oil capsule – pressed from seeds of the starflower – to stay slim. Eighty per cent of people found it helped keep weight down.
35. Eat an apple 15 minutes before a meal. You will consume an average of 187 fewer calories if you do.
36. Drizzle a little olive oil on salads. Its ‘good’ fatty acids trigger a protein that tells your body it’s full, to prevent you from overeating.
37. Putting tomatoes in your sandwiches will keep you feeling fuller for longer and make you less likely to gorge on postlunchtime snacks. The fruit suppresses the hormone ghrelin, which is responsible for hunger pangs.
38. Leave a maximum of three hours between meals. This ensures your metabolic rate doesn’t fluctuate.
39. Eat pineapple. It’s not only a great snack to spark your metabolism, it contains bromolina which helps break down protein.
40. Eat bread with lupin seeds. They’re particularly high in fibre, so will keep you feeling fuller for longer. Go to goodnessdirect.co.uk.
41. Add paprika to meals. Its ground red peppers contain six times the vitamin C of tomatoes, crucial for helping your body to turn fat into energy.
42. Vinegar-based food dressings contain acetic acid, which speeds up the rate at which your body burns fat. Add a few glugs of vinaigrette or vinegar daily to salads and sauces.
43. Sit down at a table to eat. You’ll con- sume a third less than when munching on the move.
44. Eat blue corn tortilla chips. They have half the fat of standard crisps and also release sugar more slowly into the bloodstream, which controls insulin levels and slows weight gain.
45. Eat with others. Research shows people tend to match their food intake to their dining partner. Eating with a lady friend should mean 35 per cent fewer calories.
46. If it didn’t grow, walk or swim, don’t eat it. Processed foods are loaded with unhealthy transfats and artificial sweeteners.
47. Walk around after exercise to keep your fat-fighting enzymes working. Sitting for too long deactivates them.
48. Swap full-fat milk for skimmed in tea and with cereal. Not only does skimmed milk have half the calories, it actually has more calcium and phosophorous, which increase fat breakdown in cells.
9 Timeless Nutrition Tips for Any Age
1 Limit junk food or don’t eat it at all. – Whatever junk food you have in your kitchen, throw it out and replace it with healthy foods and snacks. Look into other ways to comfort yourself and think of food as nutrition, not entertainment or emotional fodder.
2 Go on a healthy food shopping spree. – Don’t look at prices. Buy items that are healthy and appealing. Fill your cupboards, pantry and fridge with healthy foods so you will not feel like your kitchen is empty.
3 Limit eating out. – Most restaurant food has high amounts of sodium, sugar and fat. There are few exceptions. Spend more time with family or friends cooking together, or enjoy cooking for yourself.
4 Visit a farmer’s market. – Because farmers markets make buying healthy food fun and interesting. Most of the produce will be freshly picked, and taste heavenly compared to the refrigerated and thawed produce we get at grocery stores. Many farmer’s markets have healthy homemade jams, local honey, hot sauce, or pickled this and that.
5 Cut out the white stuff. – Sugar has zero nutrition. Cut out high fructose corn syrup and artificial sweeteners, too. Sugar is linked to the growing obesity epidemic in the US and the rising rates of diabetes. It is also linked to heart disease, which remains the number one killer of people in the US. Use natural sweeteners in baking like raw honey, date sugar or molasses, which retains high amounts of nutrients.
6 Exercise. – No level of nutrition can make up the difference for lack of exercise. Walking counts, as does taking the stairs instead of the elevator.
7 Eat at a table. – According to Michael Pollan’s book, Food Rules: An Eater’s Manual, “No, a desk is not a table. If we eat while we’re working, or while watching TV or driving, we eat mindlessly, and as a result eat a lot more than we would if we were eating at a table, paying attention to what we’re doing. When eating somewhere other than a table, stick to fruits and vegetables.”
8 Eat smaller portions by buying smaller plates.- According to Brian Wansink, author of Mindless Eating: Why We Eat More Than We Think, in a study focused on size illusions, “People with a large bowl and a three-ounce scoop dished out 57 percent more ice cream than those given a smaller bowl and smaller scoop.”
9 Cut out ‘beverages’ and drink water. – Water is free, whereas most beverages come with a price – a health price and a financial price. One popular 12-ounce soda boasts a whopping 150 calories, and it offers no nutrition. As a treat, drink tea instead of soda.
Five Reasons Why You Must Go to Sleep Early
1 Going to Sleep Early is Very Important for the Liver’s Health
37 years old doctor from National Taiwan Hospital shocked his colleagues since he was diagnosed having a liver cancer although he always does laboratorial test (GOT, GPT and Liver Function Index). Despite that the doctor diligently does the test, there is a possibility that the disease is undetected. There is no better way to avoid the liver disease rather than preventing the disease as early as possible. And sleep is essential thing we must do to prevent liver disease as from 11.00pm till 01.00am, de-toxification process in our livers occur. This process will be optimal when we are sleeping deeply. Sleeping early and help you liver works well.
2 Going to Sleep Early is Good for Our Antibody System
Researches have shown that, when healthy people miss sleeping early their body will susceptible to infection. This is because at 9.00pm till 11.00pm de-toxification process in our lymph gland is occurring. This process must happen in calm situation. If someone still works during 9.00pm till 11.00 continuously, it will bring negative impact to his/her health. That’s why the research also shows that every hour of sleep we get before midnight is twice as beneficial as the hours after midnight.
3 Going to Sleep Early is Good for the Metabolism
There are some persons who have habit sleep too late after midnight and wake up too late till afternoon. They think it is all right as long as their sleeping duration is fulfilled. This thing will disorganize the exile of useless substances from our body. Our ability to sustain exertion is as vital to our health as what we eat and drink.
4 Breakfast is Essential to Our Health
In the morning, from 7.00am till 09.00 our intestines absorb nutrient from food. This means we must have breakfast. Research shows that for the sick people it is better to have breakfast before 06.30am. Breakfast is essential to our health. For they who cannot wake up early, it is good to have breakfast at 09.00 till 10.00am rather than not having breakfast at all. And very practically speaking, in order to be able to rise early in the morning to have breakfast, we have to get to bed early.
5 Getting to Bed Too Late Will Have a Negative Impact on Our Performance
There is no substitute for night sleep. Some people take a nap in the afternoon. It still cannot substitute the benefits we get when we sleep at night. Without enough sleeping in the night we lose our ability to concentrate and make complex decisions. Sufficient sleep at night is the foremost factor in a person’s ability to sustain a high performance level, cope with stress, and feel a sense of satisfaction in life. Getting enough sleep directly impacts our moods and emotions, our ability to think creatively and respond quickly.
7 Foods That Boost Every Type of Bad Mood
Stressed: Eat Chocolate
The scenario: It’s Friday at 6:30 p.m. You’re hungry, tired and late for your dinner date. You were supposed to be out of work an hour ago, but your boss has asked you for a favor…again. The stress is building, so what can calm you down fast? Now’s the time to pull out the chocolate bar hiding in the back of your desk drawer. Experts say that chocolate—particularly dark chocolate—may help reduce the stress hormones that are swarming in your body. In fact, a recent study by researchers in Switzerland, published in the Journal of Proteome Research, found that eating just a smidge of dark chocolate (about 1.4 ounces) has the power to lower the stress hormones cortisol and catecholamines in the body, reducing your anxiety and giving you a better chance to get the job done—and make your date.
Sluggish: Eat a Spinach Salad
Can’t concentrate? Trouble keeping your eyes open? Skip the coffee and have a spinach salad instead, says Joanna Dolgoff, MD, author of Red Light, Green Light, Eat Right. “Folic acid, or folate, helps your body to process and lower homocysteine levels,” says Dr. Dolgoff. “High levels of homocysteine are associated with damage to blood vessels, in addition to interfering with the flow of blood and nutrients to the brain. Impaired blood flow may leave you feeling sluggish or slow to process or recall information.” The best way to get a boost? Eat folate-rich foods like spinach and other leafy green vegetables as well as potatoes, fortified breads and cereals, beans, peas and mushrooms.
Cranky: Eat an Apple with Peanut Butter
Did you snap at your kids…and the telemarketer on the phone? Crankiness can be a sign that your body needs fuel. Just be sure to refuel the right way: with foods that don’t leave you with a blood sugar crash an hour later, setting the crankiness cycle in motion all over again. To blast irritability, “eat combination foods at each meal and snack,” says Dr. Dolgoff. “Combination foods contain a carbohydrate in combination with either some protein or some fat. Carbohydrates are a great source of energy that quickly burns out. Adding some fat or protein will slow the digestion process, causing your sugar and energy levels to remain stable for a longer amount of time. A great example of a combination snack is an apple with peanut butter. The apple is your healthy complex carbohydrate and the peanut butter is a healthy fat. Combining these powerhouse foods tastes delicious and gives you energy that lasts for hours!”
Anxious: Eat a Salmon Burger
Worrying about your finances, your marriage, your kids? If anxiety and worries are consuming your day, consider heading out to lunch with a friend. The conversation will do you good, and so will the meal—if you order salmon, which is one of the richest sources of omega-3 fatty acids, a nutrient that may help tame your anxiety. "Regular consumption of omega-3s has extensive research support for both the prevention and treatment of clinical depression. And there's growing evidence that omega-3s also help reduce anger and irritability,” says Stephen Ilardi, PhD, author of The Depression Cure. While there are plant-based sources of omega-3s, Dr. Ilardi says it’s best to stick with fish: “The specific form of omega-3 that most strongly boosts mood is found most abundantly in coldwater fish such as salmon, herring, sardines and mackerel,” he says.
Angry: Sip Green Tea
Maybe your neighbor’s dog barked all night long and kept you up or your coworker took credit for a project you worked on over the weekend. Whatever the reason for the grrrrrrs, if you need to calm down fast, consider sipping a cup of green tea, says Jacob Teitelbaum, MD, a researcher, nutrition expert and author of Beat Sugar Addiction NOW! Here’s why: “Green tea contains theanine, which calms you and helps you maintain clear concentration and focus,” he says. Green tea’s modest amount of caffeine won’t send you into an angry rage, either; it’s gentler on your body than coffee.
Sad: Eat Whole-Grain Cereal with Lowfat Milk
Need a happiness boost? While the source of your sadness could be work- or relationship-related, it also may have something to do with a deficiency of vitamin D in your diet. “This nutrient has many different roles in the body, one of which is to help in the production of serotonin,” says Dr. Dolgoff, explaining that serotonin is a neurotransmitter known as the “feel-good hormone” that can help you feel calm, relaxed and happy. If you’re low on vitamin D, you may be affecting your body’s ability to stabilize your mood and reduce feelings of depression. To boost your intake of vitamin D, turn to lowfat fortified milk, fortified cereals or mushrooms. “Depending on your diet, you may also need to take a calcium and vitamin D supplement,” adds Dr. Dolgoff.
PMS: Eat an Egg-Salad Sandwich
If your go-to PMS meal usually comes in the form of comfort food (mac ’n’ cheese, potato chips, ice cream) consider making an egg-salad sandwich instead. In the days before your period, it’s normal for women to begin craving carbohydrates, says Stella Metsovas, BS, CN, a nutritionist in private practice in Laguna Beach, California. And for good reason: Carbs help your body boost its serotonin levels, in turn helping you improve your mood. But avoid high-sugar, high-fat carbohydrates, like doughnuts or chips, which can leave you feeling sluggish—or worse, grumpy—after your blood sugar spikes, then drops. Opt for whole grains, such as whole-wheat bread, and for extra PMS-zapping strength, pair them with tryptophan-rich protein such as eggs, sunflower seeds or turkey, which may enhance the release of serotonin, adds Metsovas. An egg-salad sandwich on whole-grain bread offers the perfect carbohydrate-tryptophan combination. Try tip: Cut the mayo and mix your diced hard-cooked eggs with a teaspoon of fat-free or lowfat plain Greek yogurt and half a teaspoon of whole-grain Dijon mustard.
суббота, 28 августа 2010 г.
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