The Complete Guide on How to Boost Your Metabolism

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By: Sameh Michael

Being a human we need to eat, sleep and do some work. By eating we take some energy in our body and by the exercise’s we do some metabolic steps to break the food. The food we take in our body is large pieces of different contents in form of fat, carbohydrates and most importantly proteins.

This food when goes in, need to be broken down into smaller and smaller molecules so that the food is properly digested and taken by our blood to the respective parts of the body.

For the food to be properly taken in by the different important body parts, it needs to be broken down. This is actually the part of metabolism and what is done by our digestive system. Now if the metabolism is being done by the digestive system at a proper pace and each and every constituent is broken down to so small extent that the each molecule of fat, protein and other carbohydrate are separate then only the need of metabolism is fulfilled.

This is because our body is naturally being designed to take up the all contents in form of small constituent units of food so that the all needs of the body parts are fulfilled by taking in the constituent unit’s molecules rapidly in.

Medical science has made a rapid progress with time and is providing man with natural and as well as man made products and exercises to speed up the metabolism rate. Continuous research is being done in various parts of the world to provide people with steps of improving their health by continuously evolving through fast oriented metabolic steps and techniques.

Now since we are talking about the “Metabolism” so why not we should study the methods to improve the metabolism process.

Planning the Right Steps to Boost your Metabolism

Morning walk or run:

The first step we are going to present our readers with is the morning walk or running which fro prehistoric times have proved to be beneficial for the commoners as well as elite for maintaining their health. It has been proved scientifically as well as from medical point of view that the morning walk not only makes one fit and smart but it also increases the blood flow to the veins and arteries thus providing the body parts a very useful metabolic base to increase the process of digestion. The oxygen supply to the mind is greatly increased by the morning walk since it is the time which is usually free of all unnatural stuff.

Medically proved that when one takes one or two cups of water and goes out to walk till the body is covered with enough sweat, and then takes a shower to remove all those sweat and dirt materials covered with body, then that particular person will have a continuous blood supply to all the correspondent body parts and the metabolism will keep on working for whole day at full pace. This morning run provides one a jump start because the body remains in the vegetative state and after getting enough sleep on around 6-8 hours one can start the work right after the exercise.

By doing the early morning walk or running the rate of metabolism remains at elevated level not only during the exercise’s but also when you stop running and go for a shower the body will keep on progressing at same elevated rate and thus an added advantage of fast metabolism during whole day. So one will have a sociological, physiological and psychological advantage of continuous blood flow through veins and will also feel more energetic for all the daily life routine works.

So making a list of all we discussed above it comes out like:
Start up early morning.
Take few glasses of water.
Go out for walk or running either by foot or by use of some sporting device like bicycle etc.
Come back and have a shower to give your body a rest.
Now take your early morning breakfast full of protein content in form of eggs, milk, fat free yogurt and natural fruits.

You are surely going to have one good day.

Decide either you want to make change or you want to live your rest life like same with your fat belly pulling out of the pants and everyone mocking you. Just stand up for your body and self-esteem and make positive steps for positive change.

How to Boost Your Metabolism by These Foods and Drinks

Now since we have studied in detail the advantages of early morning walk and running so we can have a further understanding of foods that may can help one in increasing the metabolism of the body. There are many natural diet plans and foods that help one in getting rid of the body fats and carbohydrate and increasing the intake of protein so that the metabolic rate can be increased along with the decrease in the fat belly content.

We are mentioning these foods because these natural food diets are the best recipe’s along with the exercise’s to increase the rate of metabolism and make one feel healthy in whole day long. They are cheaper and easily available in every common market or shop place where one goes for daily products. Some of them are

Whey Protein: The first one in our list is the whey protein which you may heard of especially if you live closer to the body builders. This whey protein is the main diet content of the body builders from around the world for increasing the protein intake and decreasing the fat storage. The whey protein naturally increases the intake of the constituent food molecules into the body along with the increase in the protein intake to all the body parts for fulfilling the needs. Usually the water content is increased along with the whey protein intake so that the body doesn’t feel dehydrated a shortage of water.

The whey protein is major source of the Amino acids and when amino acids go directly into the muscles when they are in need of it. When one goes to Gym or do some heavy workout the body muscles tissues break and they need some content in form of protein to make these tisues joined again. Here whey protein plays its part and goes directly towards the broken tissues to join them making the protein a wider content of the muscles. Thus fulfilling the protein needs along with added advantage of increase in metabolic rate.

Acai berries: Have you ever noticed why stress related diseases like Parkinson’s, and fatigue syndrome happen to a person. Have you ever came a crossed the damaging free radicals? If not then we are going to tell you about them today, right now!

The damaging free radicals are released very often when one is in some pain or high brain stress due to some daily fatigue or any reason. These free radicals are very much injurious to health and can cause damage to body cells resulting in diseases mentioned above. Now in order to deal with them antioxidants are one way of overcoming the negative impact of these free radicals and they can be taken in the form of fruits.

The acais berries have ten times more antioxidants as compared to the grapes and double when we talk about the blueberries. These antioxidants releasing of the fruits help us in fight against the radicals released in stressed state thus increasing the metabolism as an added advantage.

Fish products: The third one in our list is the fish products which are rich in the protein content and are very much efficient in increasing the metabolism in our body. The lean fish meat products are high in protein and low in the saturated fats. They also provide our body with a vital content Omega 3 which is very much efficient in controlling the cholesterol level and decreasing the fatty acids in the body.

Turkey: Do you know that the vitamin B is considered the most important in the family of Vitamins since they provide the body resistance and immune against the diseases by giving the cells and tissues natural defence. They also help us in fighting against the stress. Turkey is very good source of it for maintaining the protein intake along with the vitamin B intake.

Water intake: We have been blessed with the best liquid intake when we come to advantages of water as the most important part of our daily food intake. The liquid is containing in it molecules and enough inter bonding strength that can make the food particles inter molecular bonds to break and then go into the respective body parts for becoming the permanent element of these body parts.

Daily water intake of many glasses obviously increases your digestive rate. It is being experimentally proved that water must be taken in along with food in suitable amount to deal with the process of digestion. Because solid particles do need liquid for breaking them and getting themselves digested.

Green Tea: If you go to the gym you would have encountered the gym instructor always telling his students to take in green tea small intervals 4-5 times a day. This green tea is naturally being made and increases the metabolic rate of the body by several times. It is being made by natural herbs and ingredients widely found in the brazil and Spanish islands, transported from there and processed in the laboratories to get the best of them.

The green tea also has some other added advantage and that include the brain sharpness, less nausea problem and headache and higher antioxidants intake. It also has some caffeine which can make one feel stress free if he or she is doing their work and in need of something to get rid of the headache. They also save a person from heart and cancer problems.

Hot intake: The next one we are going to focus on is the intake of the hot stuff because of the reason that from the prehistoric times the people have used the hot and spicy food items for decreasing the fat content. So hot pepper and chilli powder is surely one way of not only emitting hot fumes outside of the ears but also increasing the metabolism process chances.

Lemon: Have you ever observed that the people mostly from sub-continent who are into taking heavy meat intake are usually adding the lemon juice into their meat. The reason for this is that the lemon also has an added advantage of metabolising on the meat specifically. They also have a thermo-genic effect.

Protein smoothies: If someone came across Dr Dukans diet plan which is a very famous diet plan being devised by the Dr Dukan in France and whose book later became the best-selling book for continuous 3 years, he must have encountered that Dr Dukans food recopies make special place for the smoothies which also have an added advantage of increase in the metabolic rate along with the serving as a desert.

The Matcha tea: You probably have heard about the green tea but for many people the Matcha green tea would be a new name. This great recipe increases the metabolic rate by almost 4 times greater than the ordinary green tea, especially when one takes it in the breakfast or late in the night to digest the heavy protein meat intake. This Matcha tea is sure not going to make you feel bad due to all its natural ingredients.

7 Things That Slow Down Your Metabolism

While talking about the different techniques to increase the rate of metabolism we must understand the process or habits one must get rid of, or the habits that are causing the health problems to a person. There are many habits prevailing in the societies that are responsible for the slow metabolic mechanisms in human beings and can thus prove to be fatal to their health.

Sitting all day long: The first main reason of decrease in metabolism is the habit of sitting all day long o Pc’s and Televisions without allowing your body to move. There are many people who do have their most work on the computers and the people in management sector also have to work by just sitting in their office and doing the procedures accordingly. But one must understand that if he or she doesn’t give the body enough exercises or movement, the body parts will not be able to trigger the metabolism process.

No exercise’s: Suppose you wake up in morning and take your heavy breakfast and go to workplace. Now you come back and have your dinner and again go to bed after doing daily chores. No isn’t this making sense to you that your body is not getting what its asking for? It is asking you loud and clear that give me something to do as well so that I can coupon with your daily routine with full involvement.

Exercises not only make one feel healthy but also make a person healthy and strong I nerves. By the exercises the issues break and then with the higher protein intake they are adjoined again with the increase in the metabolism rate. If someone do not goes to gym or park for a run, Obviously his or her body will remain in dormant state for whole day and ultimately will not be giving the body parts the constituent units to fulfil the needs.

Eating 3 times and heavy food: The next reason of the greater fatty content in the body is the taking of food in higher amount just three times a day thus not allowing the body to take some rest. The digestive system due to this habit will always remain in the digestive mood and the food molecules will not get enough time to get to the body parts.

One must take the food in small intervals around 4-5 times a day. This si the basic technique in body building that the body after exercises is given food intake in regular intervals thus it remains fueled all day long.

Sleep problem: Science has proved that not taking enough sleep a day can also decrease the metabolic rate. It is very important point to note since there are many people who do not take care of their comfort because of business or some other important activities. For children or students 8-10 hours’ sleep is necessary and for the elder a 6 hours’ sleep is comforting for their needs.

Less Food intake: The another point we are going to mention might be a shock for many people since it’s exactly opposite to what we are hearing from first day long. The decrease in the eating or food intake daily can also result in the decrease metabolic rate since the body will not be in habit of dealing with heavy food intake. So eating good and natural healthy foods in good amount is also very much important when we talk about good metabolism.

Anxiety and tension: With the increase in the application of the scientific knowledge we have come to the conclusion that not only bad eating habits are responsible for the failing health of people but also it is now scientifically proved that the habits of different people also play their part in the decrease of the metabolic rate. A person who is facing some problem do have some anxiety and tension to face but for many people if this stays for long the eating and thinking ability of a person are greatly affected by this.

Noise and Urban environment: One who lives continuously in noisy and urban environment always comes across a stage when he wants to go someplace open and where there is no noise of cars and heavy traffic. This is because the living in these areas slowly and gradually causes one problem in his daily life which ultimately become so much great in size that one reaches to the conclusion that he must take some break. This sort of environment also affects the digestive and eating habits of a person.

Science And Technology When It Comes To Boosting Your Metabolism

Talking about the science and technology we get a solid knowledge about the new discoveries in the field of medicine. It is now scientifically proved that maintaining your health by decrease in the weight and continuous exercise’s and good healthy food items can increase the percentage expectancy of your life span.

The normal life expectancy in Asia is probably 60 years and for Europe it is around 60-70. But one who maintains a healthy life style can even make an addition of around 10 years to his or her life span. Metabolism is the basic science behind all this. For one who has a good metabolic system and healthy lifestyle the ingredients continuous supply to the destined body parts is easier.

And with the full supply of ingredient food contents to the respective body parts including heart, liver and muscles everyone will keep on doing its work with full efficiency. Along with it the healthy exercises will add to it and thus result in a healthy lifestyle one must adopt. As it is said that “A healthy body has a healthy mind” and for a healthy mind a healthy diet plan is necessary that conforms to your body and living. So step up and do the necessary before it’s too late and that fat tummy of your cause you more trouble.

Sameh Michael is a professional Weight Loss writer, if you like my articles visit my blog at http://netaqate.com

 

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The 3-day Detox Diet

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Today is it hard to avoid having toxins and chemicals in our system because of our lifestyles and the environment. However, our bodies are quite remarkable and have been built in such a way as to protect itself from these harmful intruders. Although our kidneys, liver, skin, and even the lungs often need to work a little harder to separate, neutralize, and dispose of these toxins. When toxins accumulate in our body it causes a release of some form of chemical. This can gradually mutate into cancers or other degenerative diseases of the body.

We need to be selective as to what we put into our bodies because we can never take it back. Sometimes changing your lifestyle is the only way you can improve the proper functioning of your body processes. A detox program can be very helpful in getting rid of body impurities. As with any detoxification program, they are designed to flush out free radicals, increase cell renewal, and strengthen your body’s immune system. Ridding your body of toxins will make you feel so much better. Even the 3-day detoxification diet can help in eliminating damaging toxins.

There are many detox diets our there. One must realize that not all detox diet programs are suitable for everyone. A 3-day detox diet just might be wise to start with to test the diet program and it is also a milder way of detoxifying your body. If you are interested in a longer detox program you may want to consult your doctor first before you begin. This is especially important if you are underweight, malnourished or have a chronic disease such as cancer, kidney and liver disease, ulcerative colitis, iron-deficiency, anemia, as well as others. This is always a good idea when considering any type of diet program.

As mentioned above, there are various detox diets, however, the 3-day detox diet is a good quick start program toward detoxification. Each morning for the three days drink a cup of warm water and ½ lemon squeezed in it when you get up. This is to stimulate your gastric juices. Drink the lemon water instead of your usual cup of coffee or tea. When planning your meals for the day you should include one cup of whole grains like brown rice, buckwheat, amaranth, and at least three servings each of fruits and vegetables. One of the servings of vegetables, at least, should be raw vegetables such as carrots, celery, or cauliflower. Choose the vegetables you enjoy. You could also fix yourself a salad made of fruits and vegetables. However, for dressing your salad, use vinegar or any of the natural virgin oils. Natural oils can include olive, coconut virgin oils, or fish oil.

In addition to the changes in your meals you will also need to take two doses of a kidney and liver tonic over the 3-day detox diet period. Not two doses a day. Just two doses over the three days you’re trying to detoxify your body. You can choose from the following kidney and liver tonics: two cups of dandelion, a clove of fresh garlic, chamomile or fennel tea. Other choices include pure vegetable juice like carrot or beetroot, a medium bunch of black grapes, or two cups of parsley or yellow tea. On a daily basis you will need to drink 8 glasses or more of water as well. It’s a good idea to make this a habit anyway. Fresh fruit juices such as apple and orange can be counted as part of your water intake. And lastly, before you go to bed drink a cup of herbal tea. The whole idea is to increase your fluid intake by ingesting more water, juices, fruits, and vegetables to flush out harmful toxins and waste.

As part of your 3-day detox diet be sure to include a 30-minute walk within the program period. Exercise with any diet is ideal for weight loss and improved health. After the third day, you will feel rejuvenated and have more energy and should have dropped a few pounds. You may want to do the 3-day detox diet again either consecutively or the following month. To have better health for the rest of your life, a change of lifestyle is always better than a few days of dieting.

Article Source: http://www.articlesbase.com/health-articles/detoxification-with-the-3day-detox-diet-244596.html

Author: Denise Duncan


 

About the Author

Denise Duncan is an author and editor for a number of health related websites. For more information on weightloss and body detox go to NewBodyDetoxCenter.com .

3 Day Detox Diet Preparation Tips

Before you get cracking on a 3 day detox diet, there are some things that you need to gather or source so that you have them ready for when you start. Many of these you will already have, or will know where to get hold of, but you should do this in plenty of time. Having them ready makes your detox diet program go smoothly and a little preparation is never a bad thing.

Stay tuned tomorrow for actual Detox Diet.

Talk to you soon!

~Erica

Before you get cracking on a detox diet, there are some things that you need to gather or source so that you have them ready for when you start. Many of these you will already have, or will know where to get hold of, but you should do this in plenty of time. Having them ready makes your detox diet program go smoothly and a little preparation is never a bad thing.

Check list of essentials:

Airtight food containers Tupperware, for example.

Steamer Metal or bamboo (the type you put over or in a pan of hot water to steam vegetables or fish).

Skin brush Natural bristles. The bristles should be firm but not too stiff, otherwise they may irritate your skin.

Exfoliating creams or salt Use up odds and ends of creams to save money. If they are not exfoliants add a tea-spoon of salt or sand and this will do the job.

Loofah or flannel mitt Use a toweling or natural fiber mitt.

Somewhere to exercise Gym, bedroom, stairs, lounge, etc.

Bath or shower Access to both a bath and shower is ideal but one or the other is fine.

Check list of optional or luxury items:

A juicer This is a definite luxury but what better time to try making your own juice than during a detox diet?

Organic foods There are many suppliers of organic fruit, vegetables and fish prepared to deliver nationally. Alternatively, many supermarkets now stock organic produce which is fortunately not too much more expensive than regular produce. But beware of the food going off quickly. The secret with organic food is to buy little and often. Using organic foods will automatically reduce your intake of pesticides (which are routinely sprayed on most conventionally grown fruit and vegetables). Organic foods are not essential – the fact that you are actually going to be eating fresh foods over the next month is probably enough of a change. But if fruit and vegetables already form the basis of your diet then try organics and see if you notice a difference.

Shopping list:

There are some more unusual items – on top of your meals – that you will be required to eat or drink every day and these should be bought in advance as you are unlikely to have them in stock. Some may sound a bit odd but all will be revealed!

Vegetable juice – Bottled carrot or beetroot juice is usually available from your local health food shop. Start with one bottle. Alternatively, if you have a juicer, buy fresh vegetables and juice your own.

Olive oil – Try to buy extra-virgin, cold-pressed or first pressed oils as these are purer. They are available in all supermarkets – 1 liter (2 pints) will do to start.

Fresh garlic and odorless garlic pills. From greengrocers and health food shops – buy enough pills for one a day or a large bulb to start (i.e. one clove per day).

Kelp tablets. Kelp tablets will help control your metabolic rate and maintain a constant detox state. Ask at your local health food shop for a good-quality supplement and follow the daily dosage instructions on the box.

Honey. Try to buy a pot from someone who stocks good quality, home-made honey. The less refined the honey, the better.

Fresh lemons. Three to start.

Sprouted beans. From your health food shop or buy a sprouter and \’do your own\’. You can also sprout your own beans on blotting paper or any absorbent paper. Simply dampen the paper, sprinkle on the seeds and leave in a light, sunny place. Make sure the paper doesn\’t dry out and the beans will sprout in a few days. Mung beans, chickpeas and alfalfa are all good. (If you cannot find these, replace them with a daily supplement of alfalfa pills.)

A hot spice of your choice. One or more hot spices, e.g chili, cayenne, lemongrass, ginger (raw is best but powdered will do).

Water. Filtered or bottled, tap if necessary. Flat is preferable to fizzy – save the fizzy for evenings out! You will need enough for 1.5 liters (3 pints) a day for the first three days.

You can gather these items together in preparation for the first day of your detox diet program, but most of the foodstuffs should be bought as and when you would normally do your shopping.

The fresher the foods, the more nutrients you will get. Fresh, crisp vegetables will leave you feeling fresh and crisp yourself. Old, limp vegetables … need I say more!

Article Source: http://www.articlesbase.com/baseball-articles/3-day-detox-diet-preparation-tips-1527481.html

Author: Michelle Spencer


 

About the Author

We are bombarded with toxins, pollutants and man made chemicals every day of our lives, so it’s critical to our long term health that we follow a liver detox diet every few months to help boost our internal detoxification system. Doing a 3 day detox diet is probably one of the best and easiest ways to get started.

Olive Oil Lemon Garlic Cleanse

An olive oil lemon garlic cleanse requires drinking a mixture of 2 tablespoons olive oil, the juice of half of a lemon and one clove of garlic, minced, every day for 21 days.

I have to agree with Isabelle, though… it may do an awesome job, but the taste may not sit well with many 😉

Check out this video below from

Talk to you soon!

~Erica

5 Questions Women Have About Weight Training

By

Read on and Enjoy!

Talk to you soon!

~Erica


 

Fiitness woman workout with weights dumbbells

1. How much weight should I use?

Put away the pink dumbbells my lady friends, as research shows heavier weights not only increase muscular strength but also decreases body fat more than using light weights. If you’ve been led to believe that using light weight and doing a lot of reps will “tone”, it is simply not true.

When you are new to strength training, you will find yourself getting stronger very quickly. If you want to get stronger, healthier and leaner, you need to continually challenge your muscles. This means doing one more rep, adding more weight or resting less from workout to workout.

You can read more here directly on Vanessa’s

 


If you are a woman needing an exercise plan laid out for you that will work… check the Venus Factor here. This is a complete nutrition and exercise plan that is easy to follow, easy to fit into your schedule and it works. Check it out!

 

5 Vegetarian Myths

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Want to give up meat but you’re afraid you will not get the nutrients you need? Fear that you’ll end up gorging on carbs and getting fat? And wait, isn’t being a vegetarian too complicated?

What if you could wave a magic wand to feel healthier, get slimmer and reduce your risk of dying from heart disease, while also lowering your chances of developing diabetes, cancer and other ailments – from diverticulitis to dementia?

A no-brainer, right?

Six to eight million people think so. That’s how many Americans have adopted vegetarian eating. Even I was skeptical about giving up my meat, but when I got pregnant this last time and couldn’t eat it because it tasted like dirt and made me sick… I had to do a little research to make sure not only I was getting the nutrients I needed, but also that my growing baby was. And I have yet to go back…

“Vegetarian diets – which contain no beef, pork, poultry, fish or shellfish – are naturally low in saturated fat, high in fiber, and packed with essential nutrients, vitamins, minerals and cancer-fighting compounds,” says Neal Barnard, M.D., adjunct professor of medicine at George Washington University and president and founder of the Physicians Committee for Responsible Medicine, a nutrition advocacy organization that promotes vegetarian eating.

Still not convinced? Vegetarians tend to be slimmer than meat-eaters, according to a 2005 Tufts University study of 55,459 women.While 40% of the non-vegetarians were overweight or obese, only 25% of the lacto-vegetarians (who eat no meat, poultry, fish or eggs) were overweight.

After a lifetime of believing a meal isn’t complete without meat, doubts are understandable. Read on for information about vegetarian diets from registered dietitians and chefs, along with tips for making the transition.

Myth #1: I won’t get enough protein.
The truth: It’s easy to be a vegetarian and get the protein you need.

Your body needs 0.8 grams of protein per kilogram of body weight, according to the latest Recommended Dietary Allowance (RDA). That translates to 0.36 grams of protein per pound.“So, if you weigh 140 pounds, you need about 50 grams of protein [a day],” says Susan Levin, R.D., director of Nutrition Education for the Physicians Committee for Responsible Medicine.

That’s easy on a vegetarian diet. Enjoy a bagel smeared with peanut butter for breakfast (4 grams for 1 tablespoon of peanut butter and 10 grams for the bagel); veggie burger for lunch, between 2 slices of whole-wheat bread (depending on the brand, can be 13 grams, plus 4 grams for the bread); and an afternoon snack of a cup of yogurt (14 grams) and a handful of almonds (8 grams in a 1/4 cup).

You’ve already met your daily protein requirement, and it’s not even dinnertime. “If you consume enough calories, you’ll get enough protein,” Levin adds. “Most Americans get twice the recommended amount.” Even some vegetables are high in protein. For example, “broccoli gets one-third of its calories from protein,” Levin says. When cooked, it weighs in at 4 grams of protein per cup.

Legumes (beans, peas, lentils) are another good protein source. Like rice? You’ll love protein-packed quinoa. Pronounced KEEN-wah, the South American seed is extremely easy to prepare, says Jeff Stanford, owner of Ravens, a fine-dining vegetarian restaurant on the Mendocino, Calif.  “Just put washed seeds into water and boil for 15 minutes. Drain and serve,” Stanford says. “Quinoa risotto with grilled spring vegetables is beautiful and delicious.”

To see how your favorite foods stack up, the protein content of many foods is listed here.

Myth #2: Vegetarian diets make you fat.
The truth:
If you load up on cheese, junk food and white carbs (pizza, pasta, white bread), you may gain weight.

That’s because white carbs – as opposed to whole grains that are full of healthful fiber and nutrients – are full of empty calories and lead to weight gain, says the Harvard School of Public Health.

“Vegetarians who turn to chips, candy and cupcakes may gain weight,” she says. “Or if you eat a lot of cheese – cheese enchiladas, quesadillas, cheese sandwiches – you will also increase the amount of saturated fat and calories in your diet.”

Myth #3: Vegetarians have to compensate with vitamins and other supplements.
The truth:
Strict vegans, people who eschew all meat, fish, eggs and dairy, need to ensure they get ample vitamin B12 and omega-3.

Vegetarians are more likely to have too-low concentrations of vitamin B12 – found in highest levels in fish and meat – and omega-3 fatty acids (fish oil), according to a February 2011 review by Zhejiang University in China, published in the Journal of Agricultural and Food Chemistry. But vitamin B12 also can be found in fortified non-dairy milks, energy bars and breakfast cereals. You can also take supplements, but first consult your doctor before taking this or any other supplement.

For vegetarians who want to avoid fish oil capsules, omega-3 is found in ground flaxseeds, walnuts, canola oil and soy, as well as in vegan supplements. Fortified nutritional yeast is a complete protein and a great way to sneak vitamin B12 in your daily diet. (Tasty tip: Try sprinkling it on popcorn.)

Myth #4: Vegetarians don’t get enough iron.
The truth: Vegetarians are no more likely to have iron deficiencies than non-vegetarians.

While vegetarians tend to have lower iron stores than meat-eaters, the “incidence of iron-deficiency anemia among vegetarians is similar to that of non-vegetarians,” according to the American Dietetic Association (ADA).“But the form of iron found in plants is not as well absorbed [by the body] as that found in meat,” Lavine says.

That’s why the ADA suggests that vegetarians try to get 1.8 times more iron than people who eat meat.
Foods high in iron include dried fruit, beans and peas, lentils, enriched cereals, whole grains, baked potatoes (with the skin) and dark leafy vegetables, says the Mayo Clinic.

An easy way to ward off anemia: Cook with a cast iron skillet. It increases foods’ iron content. Also, eat fruits and vegetables with vitamin C, such as strawberries and citrus.

Myth #5: Preparing vegetarian meals is complicated and labor-intensive.
The truth: Many of your favorite quick dishes can be easily modified and made meatless.

Besides, a lot of foods you already eat are vegetarian: hummus, guacamole – even pizza, if you get rid of the fatty pepperoni and top with lots of vegetables.  Of course, veggie burgers and other meat substitutes (chickenless nuggets, tofu-turkey, and so forth) are an option, but if you have a soy allergy like I do, you need to make sure you read the label… or just stay away from them because they’re very processed, full of preservatives and sodium.

Here are some more simple and nutritious meat substitutes:
“Instead of tuna, mash garbanzo beans and mix with tuna salad ingredients for a sandwich filling. Swap black beans for ground beef in tacos. And tempeh (made from fermented soybeans), seitan (a high-protein meat substitute pronounced SAY-tan, made from wheat gluten) and tofu can be placed anywhere meat is used,” Caspero says.

If you are ready to try, check out this awesome video series…Vegetarian Done Right.

Talk to you soon!

~Erica

vegetarian-food-pyramid

You’ve decided it’s time to start exercising…

Congratulations! You’ve taken the first step on your way to a new and improved body and mind.

“Exercise is the magic pill,” says Michael R. Bracko, EdD, FACSM, chairman of the American College of Sports Medicine’s Consumer Information Committee. “Exercise can literally cure diseases like some forms of heart disease. Exercise has been implicated in helping people prevent or recover from some forms ofcancer. Exercise helps people with arthritis. Exercise helps people prevent and reverse depression.”

Start-exercise-gradually

The first step to any workout routine is to evaluate how fit you are for your chosen physical activity. Whenever you begin an exercise program, it’s wise to consult a doctor. Anyone with major health risks, males aged 45 and older, and women aged 55 and older should get medical clearance, says Cedric Bryant, PhD, chief exercise physiologist for the American Council on Exercise.

So what are some easy things to do to get started?

Exercise options are numerous They can include walking, dancing, gardening or biking. The important thing is to choose activities you enjoy. That will increase your chances of making it a habit.

And how much exercise should you do?

Most recommend at least 30 minutes of moderate-intensity physical activity, such as walking, on most days of the week. If you can’t do 30 minutes, which should be easily obtainable, do something for at least 10 minutes… you will be surprised at the difference.

Here is a great free tool to help you get started…

Talk to you soon!

~Erica

PS. If you need a more advanced workout… check this out…

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“Why Do I have Cellulite?”

The Answer:

Cellulite. It doesn’t discriminate. Many women have it and want to know what is cellulite and why do I have it. You may be fit, unfit, slender, or curvaceous. It just doesn’t matter. Saying cellulite is fat is too simple…and it’s wrong.

Here’s The Straight Scoop

Most women have it. Some men have it too. It doesn’t discriminate between the fit and unfit, the slender and the curvaceous. If you’ve got it then you want to know, “What is cellulite and why the heck has it decided to plant itself of my thighs!”

It’s like an uninvited guest that has refused to leave long after the polite smiles and small talk have been exhausted. You’ve tried to melt it away, squeeze it away, cream and lotion it away, and even knead it away with very little lasting satisfaction. What is cellulite powered by anyhow? Why can’t the best of the best seem to get rid of it once and for all?

Well, those other treatments, potions, injections, and concoctions don’t work because they were never designed to target the underlying reason for why you have cellulite.

Their well-meaning scientific explanations are a little lacking in the facts about what is cellulite.

Before we get to what is cellulite, let’s talk a little bit about how your lower body is structured. This, after all, is most often where cellulite decides to plant its flag.

There are layers lying just below your skin. You skin, the epidermis, is the wrapping. Just below that is a deeper layer called the dermis which lies on top of your subcutaneous fat. Then, beneath that fat is a layer of muscle tissue. Think of it like a skin parfait! And, holding all of this up is that muscle tissue.

That muscle is important when you want to know what is cellulite.

Now, many definitions point directly to fat and target it as the evil culprit for cellulite. In those definitions, that fat must be destroyed or dehydrated in order to get rid of cellulite. Sounds reasonable, right?

Wrong.

Your body actually needs that layer of fat. Without it, you would not be able to survive. And, cellulite is not fat so the whole explanation is not based on how your body is put together.

Want proof? Just look at a slender person with cellulite…

The correct answer to, “What is cellulite?” is that it is a condition. It’s the result of muscle atrophy which is just weak, flabby and mushy muscles that do not have the ability to support the layers above it (epidermis, dermis, and fat) like it was meant to do.

Now if you are sharp, you will wonder why a fit person, one that has some muscle tone, can still have cellulite. Great observation, and there is a great explanation for that.

The area between your waist and your ankles has 90 muscles both large and small. If these muscles are not properly challenged and strengthened with targeted, multi-dimensional exercises then some of them will not be strong. Many of the traditional exercises are only two-dimensional. This is great, but it’s not the answer when you want to get rid of cellulite. To do that, you have to reach those smaller muscles as well. That can be done with multi-dimensional techniques.

Enhance the Atrophied Muscles to Reverse the Cause of Cellulite

Now that you have a real answer for what is cellulite, your next step is to work those neglected muscles with the right technique so that you can achieve the beautiful skin that you deserve.

When you understand what cellulite is, and how your body works, then you can treat it with the right stuff to get rid of cellulite. You don’t have to live with dimpled skin, and you don’t have to spend a fortune on shallow promises that don’t work and may actually hurt you.

Check out this video… 

It gives an awesome explanation 🙂

Talk to you soon!

~Erica

 

medical-weight-loss-cerritos

 

 

10 Reasons You Aren’t Losing Weight

frustration-on-scaleYou’ve been cutting down on fat, controlling carbs and exercising five days a week. So why aren’t you losing weight? From physical factors (age and genetics) to self-sabotage (eating mindlessly), here are 10 things that will derail your quest for a slimmer body…

You’re no slacker when it comes to your health: You exercise, watch what you eat, use portion control, and can resist Ben & Jerry’s without a problem.

Yet the scale needle still won’t budge.

Why are so many dieters destined to regain lost weight or never lose anything at all? Here are 10 reasons your body isn’t behaving:

Physical Factors
1. You don’t have enough muscle.
The more muscle you have, the more calories you burn. Fat and muscle tissues consume calories all day long whether you’re running, reading or sleeping. No matter what you’re doing, muscle rips through more calories than fat.

That’s why men burn calories a lot faster than women; they have more muscle. What to do: Lift weights. You don’t have to get huge, but building and maintaining muscle week after week, year after year makes a difference in the long run.

Registered dietitian and certified personal trainer Marci Anderson has her clients alternate between strength exercises and heart rate-raising cardio in each session.

“That way, their strength training includes the calorie-burning effect of cardio.”

2. Genetics: The apple doesn’t fall far from the tree.
If both parents are obese, you are much more likely to be obese, says Jill Comess, M.S., R.D., food science and nutrition program director at Norfolk State University in Virginia.

“Researchers estimate that your genes account for at least 50% – and as much as 90% – of your stored body fat,” she says.

What to do: You’re not doomed. Your weight-loss challenge is just 10%-50% greater.

“Losing even just a few pounds makes you healthier and less likely to develop diabetes, high blood pressure, heart disease and cancer,” Comess says. “So you don’t have to be super-slim to improve your health.”

If an overweight woman loses even 5%-10% of her total body weight, she has a greater chance of reducing or getting off her high blood pressure or other meds, she adds.

3. You’re getting older.
A sluggish metabolism is a common aging problem. And we encourage it by sitting in traffic, long hours at the office and in front of computers.

All this inactivity means we gradually lose muscle and increase body fat, resulting in a metabolic slump. But it’s not unbeatable.

What to do: First, lift weights. But don’t underestimate the power of just moving. You faithfully walk the treadmill for an hour each day or go to yoga class, but what are you doing the other 23 hours?

It’s a no-brainer: Folding laundry, walking to a co-worker’s desk and cooking dinner burn more calories than just watching TV, emailing your co-worker or driving to the pizza joint.

Thin people fidget and move (called non-exercise activity) more than obese people, research shows. In fact, such antsy behavior might burn as much as 350 more calories per day – the equivalent of two doughnuts.

4. Your body can’t keep up.
To survive in the days before supermarkets, your body evolved some complex starvation-coping strategies.

Now that food isn’t scarce, these processes can work against us, explains Jim Anderson, M.D., Professor Emeritus, Medicine and Clinical Nutrition at the University of Kentucky.

“The intestines make about two dozen hormones – some that stimulate eating and others that decrease the need to eat,” he says.

The sophisticated hormonal response can’t cope with our sedentary lifestyle and all those tempting Twinkies, potato chips and frozen dinners we gobble, he says. So it’s harder to maintain ideal body weight.

What to do: You can’t fight evolution, so you have to focus extra-hard on those things you can. Be active every day and fill up on low-calorie foods, such as broccoli, carrots, tomatoes, green beans and other non-starchy vegetables.

5. Your medicine cabinet is to blame.
A host of drugs that treat diabetes, depression, high blood pressure, inflammatory disease and more affect weight regulation. Some will make you hungrier and others stimulate your body to store fat. And if a drug affects the brain, there’s a good chance it affects weight, Anderson says.

What to do: Ask your health care provider if an alternate drug or a lower dose could work, but don’t change your medications without discussing it first.

Self-Sabotage
Are you your own worst diet enemy? It’s easy to let everyday life get in the way of making smart food choices. The drive-thru instead of a home-cooked meal is an obvious mistake. But you could be sabotaging yourself in some not-so-apparent ways too.

6. You underestimate portions and calories.
Even dietitians underestimate calories – and by huge amounts! One study found that women and overweight people miscalculate more than others.

Other studies suggest that the greatest underestimating occurs when the meals are the largest, and that it doesn’t have anything to do with how fat someone is.

What to do: Follow the portion guidelines at mypyramid.gov for several days. Use measuring spoons, measuring cups and a food scale to guide you. Then plug in your food choices on that site or another reputable one to calculate your calorie intake. And read every food label for serving size and calories.

Need more help? Visit eatright.org to find a registered dietitian in your area.

7. You eat mindlessly or when distracted.
Do you eat dinner in front of the TV? Do you stop eating when you’re full or when the show is over?

All too often, such distraction leads to more and more mouthfuls of pasta or potatoes.

If you’re munching from a bag of chips or a box of crackers, you can’t keep track of how much you’ve eaten.

And plenty of dieters report they didn’t even realize they had snacked from the candy bowl or nibbled from a child’s plate until it was too late.

What to do: Make it a house rule to eat from a dish. Always. No bags, cartons or fistfuls.

Put it in a dish, sit down and savor the taste as you eat – without distraction. That means that if you’re going to grab the crust of your daughter’s grilled cheese sandwich, you have to put it on a plate first.

8. You deprive yourself.
Your list of can’t-have foods is so long, it rivals the nation’s tally of foreclosed homes. In fact, you’ve been so strict with yourself, you can’t remember the last time you ate a doughnut, candy bar or slice of pizza.

Then – like so many times before – you give in, scarf down something taboo, and now you’re mad at yourself.

So what the heck, you think: You’ll just eat everything on your forbidden list to get it out of your system. You’ll start your diet over again tomorrow – or next week.

Problem is, you can’t get it out of your system. It just doesn’t work that way.

What to do: No more setting yourself up for feeling deprived. In fact, no more dieting.

Take the focus away from that list of bad foods and emphasize those that are good for you. If 90% of the time you eat a wholesome diet of ample fruits and vegetables, some whole grains, lean meats or other sources of protein, then the other 10% doesn’t really matter.

So enjoy that glazed doughnut – but just one. If you want another, it will still be there tomorrow. After all, doughnuts or candy bars or pizza or whatever won’t drop off the face of the earth.

9. You’re usually good, but…
You always watch your portions. You start every morning with a healthful breakfast and eat only baked chicken, not fried.

Always that is, unless you’re on vacation or dining out. Or celebrating a birthday. Or sharing an anniversary. Or honoring your son’s first home run.

Consistency is key to dropping pounds. Researchers involved with the National Weight Control Registry found that those who eat similarly day after day are more likely to maintain weight loss than others.

One splurge meal in a restaurant can easily undo all the small calorie-saving tricks you employed the whole week before. Derail yourself every week and you’ll never get anywhere.

What to do: Again, stop dieting and start making small changes you can live with.

Find ways to celebrate that don’t involve high-calorie eating (like a manicure) or take half of that restaurant meal home to celebrate again tomorrow.

10. You overestimate your calorie burn.
Gym machines are notorious for overestimating the calories burned by exercisers, and dieters can easily out-eat their workouts. Your 30-minute power walk might burn 200 calories, but that won’t make up for your after-exercise power smoothie.

What to do: Exercise is an important tool in controlling your weight and maintaining good health, but stop rewarding your good work with food.

If you’re tempted to follow a sweat session with a smoothie or muffin, consider these numbers first:

Food/Calories Activity/Time to Burn Calories
Medium nonfat latte and blueberry muffin
(605 calories)
Walking 3.0 mph (20-minute mile), 2 hours, 14 minutes
Walking 4.0 mph (15-minute mile), 1 hour, 29 minutes
Large bagel with cream cheese
(430 calories)
Jogging 5.2 mph (11.5-minute mile), 35 minutes
Aerobic dancing, low impact, 63 minutes
22-ounce strawberry smoothie with artificial sweetener
(250 calories)
Weight training, light, 61 minutes
Circuit training (includes aerobic activity), 23 minutes
Fast food sausage and egg biscuit
(500 calories)
Gardening, 92 minutes
House cleaning, heavy, 2 hours, 2 minutes

* based on average 180-pound person

 

Hope these tips help!

Talk to you soon!

~Erica