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nutrition

Best Proteins You Need to Eat According to Nutritionists!

Best Proteins You Need to Eat According to Nutritionists!

Best Proteins You Need to Eat According to Nutritionists!

Almost everyone knows that eating protein in some form is a must for maintaining good health. Even vegetarians freely admit to having to especially watch their diets by supplementing their protein intake with supplements and larger portions of legumes and nuts.

According to many health practitioners, it all depends on one’s body type and metabolic makeup. What is food for one person, sometimes turns into poison for someone else. That being said, let’s examine what are some of the best kinds of proteins, their respective values and some possible exceptions.

1. Fish: An excellent source of omega-3 fatty acids that help promote heart health and stabilize moods, wild salmon and wild tuna are the best choices in fish. A 3-ounce serving of salmon scores you 17 grams of protein containing 6.5 grams of unsaturated fatty acids. Tuna becomes a virtual protein powerhouse, with 25 grams of protein found in 3 ounces of fish.

2. Low-fat Greek yogurt: Containing 17 grams of protein per serving, be certain to either get plain yogurt or make allowances for any sugar if the yogurt contains fruit.

3. Cheese: Long maligned along with the egg, cheese is truly one of the best sources of protein on the planet.

4. Eggs: According to one well-known nutritionist, eggs rank the highest in terms of their “biological value.” The biological value being the proportion of protein that helps maintain one’s protein and tissue needs in the body.

According to the British Journal of Medicine, you can safely eat an egg daily without increasing your risk for heart disease or stroke. Once maligned by many in the medical establishment and the food industry, the noble but powerful little egg, along with cheese, are making a comeback in health circles.

5. Nuts: Rich in healthy unsaturated fatty acids, people who daily eat a handful of nuts are 20 percent less likely to die from disease than those who don’t eat nuts, according to a 2013 New England Journal of Medicine publication.

Some Exceptions To The Rule:

Most plant-based sources of proteins such as legumes and certain greens only contain trace amounts of the nine essential amino acids needed to sustain health. Therefore, a lot of bean-eating has to take place to produce significant protein amounts.

High purine foods such as pork, beef and certain seafood such as shrimp, are not the indicated way to go for some people according to their health dispositions. For instance, those suffering from gout, thyroid conditions, arthritis and kidney disease would do better choosing foods not so high in purine such as fish.

Likewise, some sources of food are rich in B vitamins but are not iron-rich. Other foods have minimal amounts of protein while being rich in other essential nutrients. It becomes a balancing act, so choose wisely.

Because freshly caught fish are considered by many as being mercury-laden, it’s best to vary the species of fish and the waters from which they were caught–for instance, Atlantic salmon versus Pacific salmon.

Leafy greens such as kale, collard greens and spinach are generously endowed with protein amounts; however, only by combining with beans and legumes does one get the complete nine essential amino acids.

Which food of the above listed makes up the larger proportion of your daily eating regimen? Are you eating enough of it?

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Health Benefits of Foods Relationship

Foods from the Kitchen that Increase Your Appetite in the Bedroom

Foods from the Kitchen that Increase Your Appetite in the Bedroom

Foods from the Kitchen that Increase Your Appetite in the Bedroom

Have you lost your will to “make whoopee ? There are reasons you may not be interested in “getting your groove on” at this time in your life:

Stress
Medical conditions
Medications
Relationship dynamics
Hormone levels

Foods from the Kitchen that Increase Your Appetite in the Bedroom 3__

Treatment for months of not being “in the mood”, depends on the reason. Hormonal treatments are available, as well as counseling for emotional causes (stress, anxiety, relationships, etc.), and medical consultations. Along with addressing the cause of your current disinterest in “hanky-panky”, have you considered food as an aphrodisiac? Here are a few examples of “Aphrodisiac Foods”.

Nuts
Appetite in the Bedroom almonds__
Almonds are symbols of fertility. Their fragrance is believed to arouse passion in women. They provide abundant amounts of vitamin E, also considered an aphrodisiac.

Sweets

Honey, an excellent source of boron (a mineral) is used, among other things, to increase testosterone levels. It also helps regulate the levels of testosterone and estrogen and gives an energy boost. Honey also contains nitric oxide, released into the blood during arousal.

Chocolate contains PEA (phenylethylamine), a chemical that causes the body to release dopamine (also released during satisfaction peak), which produces a feeling of euphoria. It also contains tryptophan that is a primary component of serotonin, another “feel good” chemical. Dark chocolate contains the most amounts of PEA, and studies show it stimulates the brain to release endorphins.

RELATED ARTICLE: Natural Remedies for Erectile Dysfunction

Fruit

Appetite in the Bedroom figs
Bananas are a superb source of the B vitamins, potassium, fiber, and vitamin C. The B vitamins and potassium are believed to be necessary for $ex-hormone production. It also contains an enzyme that is considered to enhance the male desire to “hook up”. Some think its shape also adds to the mood.

Pomegranates an antioxidant food, is found to be an effective treatment for the inability to “perform”.

Watermelon is believed to affect the body like Viagra does because of its phytonutrient called citrulline. They relax blood vessels and improve circulation, allowing you to get aroused in less time.

Figs are considered aphrodisiacs because of their voluptuous shape, a pleasing aroma, taste, and succulence. The seeds symbolize fertility in many cultures. Figs are also an excellent source of antioxidants.

Avocados contain high levels of vitamin E, considered a boost to the “urge to merge”. Its’ pear shape, and the fact that they often hand from the tree in pairs, is also considered sensuous.

Spices

Appetite in the Bedroom vanilla__
Vanilla is one of the spices deemed to produce aphrodisiac effects. It contains small amounts of the B-complex vitamins that help to regulate body metabolism. Its scent is also considered alluring.

Do foods help make you “frisky”? Is it fact or fiction? If your lust is lost, and you want it back, try it for yourself. Bon appetit!

Categories
Health and Food nutrition

How to Get Enough Protein If You’re Vegetarian: 10 Awesome Sources

How to Get Enough Protein If You're Vegetarian: 10 Awesome Sources

How to Get Enough Protein If You’re Vegetarian: 10 Awesome Sources

If you’ve adopted a vegetarian diet, you’re one smart cookie. Compared to carnivores, studies show that vegetarians enjoy the following health benefits:

  • less body fat
  • reduced blood pressure
  • decreased cholesterol
  • diminished risk of heart disease
  • less incidence of breast, ovarian, and colon cancer
  • increased longevity
  • lower risk of diabetes

In 2013, University of Oxford researchers found that vegetarianism reduces heart disease risk by 32 percent.

The case for longevity was made by a 2013 study published in JAMA Internal Medicine. Vegetarians had a 12 percent diminished risk of dying than their carnivorous counterparts.

A 2011 study reported in Diabetes Care linked a vegetarian diet with a lowered likelihood of diabetes.

PROTEIN CONCERNS

Protein comprises every cell, tissue, and fluid in your body. Protein produces enzymes, hormones, and antibodies. Amino acids are organic compounds that combine to form protein. You need 22 different amino acids, nine of which your body can’t make on its own. These are termed “essential.” They must be obtained from food.

Complete proteins contain all the essential amino acids. Incomplete proteins have some of them. The advantage of complete protein is that it’s easily assimilated. In the 1970s, nutritionists believed that plant proteins must be combined to prevent a protein shortfall. The American Dietetic Association has since revised this stance. As long as you consume all the essential amino acids over the course of your day, you won’t be protein-deficient.

The Magic Numbers

RDA – The Recommended Dietary Allowance for protein is:

  • 45 grams for women
  • 56 grams for men
  • 71 grams for pregnant and nursing women

DRI – Another way to pinpoint your daily protein need is to use the Dietary Reference Intake. The Institute of Medicine recommends 0.8 grams of protein per kilogram of body weight per day. To calculate your DRI, you first convert your weight in pounds to kilograms. Take your weight and divide it by 2.2 to get the kilogram equivalent. Then multiple the number by 0.8 to get the grams of protein. Here’s an example:

  • Weight in pounds = 130
  • Weight in kilograms = 130 ÷ 2.2 = 59 kilograms
  • 59 x 0.8 = 47 grams of protein daily

VEGETARIANISM DEFINED

The broad definition of a vegetarian is a person who doesn’t eat meat, fish, or poultry. According to the Academy of Nutrition and Dietetics, the diet is more specifically classified in three ways:

  • vegan – consists of only plant-based foods. There is no consumption of meat, fish, poultry, eggs, dairy, gelatin, lard, rennin, or honey.
  • lacto-vegetarian – plant-based and includes dairy.
  • lacto-ovo-vegetarian – plant-based and includes dairy and eggs.

Now we get down to the yummy details. To benefit all types of vegetarians, we’ll cover mostly plant-based proteins. We’ll spotlight sources that are currently making headlines. Scientific studies are included for these in the event they’re new to you.

PLANT-BASED ALL-STARS

1.  QUINOA

The Science – A 2015 study published in BMC Medicine shows that eating a daily bowl of quinoa reduces the risk of premature death from cancer, diabetes, heart disease, and lung disease by 17 percent.

Plant Perks – Quinoa is a gluten-free, complete protein. It has 8 grams of protein per cooked cup. It’s high in iron, potassium, magnesium, and fiber. It has a light, fluffy consistency and nutty flavor. Quinoa is typically available in ivory and red varieties.

For vegetarian quinoa recipe, click here.

2.  AMARANTH

The Science – Amaranth is heart-healthy. In 1996, USDA studies revealed that amaranth oil reduces cholesterol. In 2003, Canadian researchers found that amaranth has steroid compounds that block cholesterol absorption. A 2007 Russian study showed that heart disease patients who regularly ate amaranth had significant subsequent reductions in cholesterol and triglycerides.

Plant Perks – Amaranth is a cousin to quinoa. It’s a complete protein and gluten-free. It’s high in calcium, iron, magnesium, potassium, and B Vitamins. Amaranth is the only grain that’s a source of Vitamin C. Its fiber content is triple that of wheat. One cup of amaranth has 7 grams of protein.

3.  HEMP

The Science – A 2015 study in the Journal of Agricultural and Food Chemistry shows that hemp’s healthy fat reduces the risk of heart disease. Plant steroids in hemp lower cholesterol. They also reduce the risk of blood clots and cancer. Vitamin E compounds called tocopherols protect against dementia.

More about HEMP you can find here.

Plant Perks – Hemp is a decent dose of complete protein in a petite package. It’s the easiest of all seeds to digest and assimilate. Two tablespoons of seeds have 5 grams of protein, 7 grams fat, and 10 percent of your RDA for iron. Hemp is high in magnesium, a mineral that confers relaxation, blood sugar balance, low blood pressure, and protection from osteoporosis. Hemp is also a potent source of calcium and potassium.

Uses – Hemp is available as oil, protein powder, seeds, and milk.

  • Oil – The oil’s nutty flavor is a tasty option for dips, spreads, and salad dressings. It is not recommended to cook with the oil as heat destroys its nutritional value. Hemp oil should be refrigerated to prevent fat oxidation.
  • Protein Powder – Used in shakes, hemp contributes up to 8 grams of fiber. For a nutrition-packed smoothie, try this recipe: blend ¼ cup hemp protein powder, 1½ cups almond milk, ½ cup blueberries, and 2-3 ice cubes until smooth.
  • Seeds – Sprinkle on salad, mix in yogurt, and add to baked goods.
  • Milk – Hemp milk is increasing in popularity. It is made by blending the seeds with water. An 8-ounce glass of hemp milk contains 50 percent of the RDA for calcium! It is reported to strengthen immunity and promote healthy skin, hair, and nails.

NOTE – Though hemp is related to the marijuana plant, it does not produce a drug-like effect or a positive result on a drug test.

4.  CHIA

The Science – Chia seeds have a blood-thinning effect that protects against stroke and heart attack. This was the conclusion of 2007 research published in Diabetes Care. Additional studies of diabetic subjects have shown that chia stabilizes blood sugar and reduces systolic blood pressure. It also quells inflammation.

Plant Perks – Chia is another complete, satisfying protein. The seeds are packed with calcium, iron, magnesium, omega-3 fatty acids, fiber, and antioxidants. Omega-3 fatty acids support heart and brain function, render healthy hair and skin, and protect against depression.

Two tablespoons have 5 grams of protein. Chia tastes a bit like poppy seed. It has a satisfying crunch when eaten dry. Added to liquid, it becomes plump, sweet, and soft.

Sprinkle chia seeds over salads, soups, yogurt, wraps, and sandwiches. Add them to muffins, breads, cookies, and cakes. They can be substituted for poppy and sesame seeds in recipes. They also make a delicious pudding.

Read how to use CHIS seeds here.

5.  PUMPKIN SEEDS

The Science – A 2009 study found that pumpkin seeds relieve the symptoms of an enlarged prostate. A 2011 study of postmenopausal women showed the seeds to lower cholesterol, blood pressure, hot flashes, headaches, and joint discomfort. Pumpkin seeds may lessen breast cancer risk, according to a 2012 study published in Nutrition and Cancer. Scientists surveyed the diets of over 9,000 women and found that those who ate estrogen-rich foods had significantly reduced rates of breast cancer.
Plant Perks – Pumpkin seeds are an excellent source of protein, phytoestrogens, Vitamin A, Vitamin E, iron, magnesium, zinc, and omega-3 fatty acids. Two tablespoons of seeds have 7 grams of protein and 24 percent of the RDA for iron. They’re high in tryptophan, an essential amino acid that relieves anxiety. Eat the seeds a few hours before bedtime to promote restful sleep. Magnesium in pumpkin seeds supports heart health. Zinc boosts immunity.

Uses – Power up your food by adding pumpkin seeds to cheese, pesto, soups, salads, granola, trail mix, cookies, muffins, and breads.

Find out more about health benefits of PUMPKIN here.

6.  SPIRULINA

The Science – This blue-green algae has antioxidant properties. A 1995 Indian study found spirulina to cure oral cancer. After one year, 45 percent of tobacco users who consumed spirulina daily had complete regression of oral lesions. The study was reported in Nutrition and Cancer. A 2013 study in the Journal of the Science of Food and Agriculture showed that spirulina lowers cholesterol and triglycerides.

Plant Perks – Spirulina is a complete protein, with all the essential amino acids perfectly balanced. One tablespoon contains 4 grams of protein. Spirulina is a good source of Vitamins B1 and B2. It’s also high in the minerals copper, iron, magnesium, potassium, and manganese.

Uses – Spirulina is available as a powder and supplement. Some people are allergic to it, so it’s best to start with one tablespoon or two 500 mg tablets daily for one week and assess your reaction. Spirulina has an earthy flavor suited to sweet smoothies. It’s a colorful complement to beverages containing banana, pineapple, and mango. It can also be added to fruit juice, such as apple and orange.

Read more about SPIRULINA here.

NOTE – The National Institutes of Health states that spirulina should not be consumed if you:

  • have an autoimmune condition, such as multiple sclerosis, lupus, or rheumatoid arthritis
  • take blood-thinning medication, such as warfarin
  • are pregnant or breast-feeding
  • have phenylketonuria

7.  TEMPEH

The Science – Tempeh is a patty made from fermented soybeans. A 1995 analysis of 38 clinical trials showed that daily soy consumption reduces cholesterol by roughly 13 percent. A 2009 meta-analysis found that soy was linked with a 26 percent reduction in prostate cancer risk. A 2010 review showed that soy offers protection against breast cancer. A Malaysian university study found that the calcium in tempeh is better absorbed than the calcium in milk.  A 2013 study in the Polish Journal of Microbiology evaluated the benefits of tempeh on digestion. It found that the fermentation process produces antibiotic effects. For this reason, tempeh cures diarrhea.

RELATED ARTICLE:  7 Meat-Free Proteins

Plant Perks – Tempeh is a complete protein with nutrients that regulate hormones and reduce heart disease. A serving of tempeh yields 18 grams of protein and 10 percent of the RDA for calcium and iron. Tempeh balances blood sugar levels by virtue of its protein and fiber. If beans typically make you flatulent, you’ll be delighted by the digestibility of tempeh. Enzymes produced by fermentation break down the component carbohydrates, protein, and fat.

Recipes – Tempeh has a sweet, slightly earthy flavor. For some tempting tempeh recipes, click here.

8.  NUTRITIONAL YEAST

The Science – A 2014 study found that nutritional yeast boosts immunity by increasing white blood cell production.

Plant Perks – Nutritional yeast is typically grown from sugarcane or beet molasses. It’s completely pasteurized and deactivated. Therefore, it cannot render harmful yeast overgrowth. Two tablespoons supply 9 grams of complete protein and a day’s worth of Vitamins B1, B2, B6, B12, folate, and niacin. Magnesium in yeast balances blood sugar. Zinc optimizes carbohydrate metabolism. Compounds in nutritional yeast lower cholesterol and protect against cancer. It’s gluten-free, high in fiber, and low in sodium and fat.

Uses – Nutritional yeast is available as flakes and powder at natural food stores. It has a nutty, robust flavor. Use it as a substitute for cheese. It’s a tasty topping for popcorn. Add it to rice, wraps, pasta, beans, soup, sauces, dips, greens, and veggies.

RELATED ARTICLE: Vegetarian Diet Benefits: Good Reasons to Adopt a Vegetarian Diet

ANIMAL-BASED CHAMPIONS

9.  WHEY

The Science – A 2003 study in the Journal of Applied Physiology showed that whey protein improves muscle strength, exercise endurance, and immunity. It also increases muscle mass, as reported in a 2013 article in the Journal of the American College of Nutrition. Eating whey after exercise supplies the amino acids needed to repair and build muscle. The Joslin Diabetes Center cites leucine in whey as instrumental in this process. A 2012 review in Lipids in Health and Disease offers evidence that whey may lower high blood pressure.  Preliminary studies reported in Anticancer Research suggest it may protect against cancer.

Health Perks – Whey protein is either separated from milk or formed as a by-product of cheese-making. It is a complete protein containing branched-chain amino acids needed for building muscle. Whey balances blood sugar and lowers cholesterol. It promotes satiety and weight loss by reducing the hunger hormone ghrelin. It diffuses stress by increasing the brain chemical serotonin, fostering well-being and happiness.

Whey protein powder is available in three forms:

  • Concentrate – contains at least 90 percent protein. It’s low in fat and lactose. Concentrate is the least expensive type of whey.
  • Isolate – at least 90 percent protein and free of fat and lactose. Isolate is quickly absorbed.
  • Hydrolysate – a predigested source of whey. It is the most expensive, highest quality, and most readily absorbed form of whey.

Uses

  • Add to oatmeal or breakfast cereal.
  • Stir into yogurt.
  • Substitute for water in cornbread, muffins, waffles, and pancakes.
  • Soak grains in whey to make them more digestible.
  • Mix into soups and stews.
  • Blend in a smoothie. For easy smoothie recipes, click here.

NOTE – Do not consume whey if you take the following medications:

  • levodopa for Parkinson’s disease
  • alendronate for osteoporosis
  • tetracycline antibiotic

10.  KEFIR

The Science – A 2003 Finnish study in the American Journal of Clinical Nutrition revealed that drinking kefir for five months lowered blood pressure. A 2003 study conducted in Japan found that daily kefir consumption reduced cholesterol after a one-month period. A 2007 Japanese study showed that ingesting kefir daily increases killer cells against breast cancer.

Health Perks – Kefir and yogurt are cousins. Both are made by fermenting milk with bacteria. However, kefir has more beneficial microorganisms than yogurt. These probiotics promote digestion, mental health, and weight management. They protect against infection by inhibiting the growth of harmful bacteria. They also stimulate immunity. Kefir is low in lactose, making it easier to digest than milk.

A 6-ounce serving of kefir contains 6 grams of protein and 20 percent of the RDA for calcium, phosphorus, and Vitamin B2. Calcium and Vitamin K2 in kefir support bone health and prevent osteoporosis. Kefir is also high in potassium.

Kefir has the delicious tang of yogurt with a thinner consistency. It’s available at supermarkets and health food stores.

Uses

  • Add to smoothies.
  • Serve with fruit.
  • Pour over cereal.
  • Substitute for buttermilk in baking.
  • Use as a base for salad dressing.

RELATED ARTICLE:  Health Benefits of Probiotics

10 NEWSWORTHY VEGETARIAN PROTEINS

The top 10 vegetarian proteins in the media spotlight are:

1. Quinoa
2. Amaranth
3. Hemp
4. Chia
5. Pumpkin Seeds
6. Spirulina
7. Tempeh
8. Nutritional Yeast
9. Whey
10. Kefir

Here’s to your health!

Categories
Health Videos sport and exercise

See How These 9 Morning Tricks Can Change Your Metabolism in Less Than 40 Minutes!

See How These 9 Morning Tricks Can Change Your Metabolism in Less Than 40 Minutes!

See How These 9 Morning Tricks Can Change Your Metabolism in Less Than 40 Minutes!

Metabolism is the miraculous process of converting food into energy. Metabolic rate is the speed at which your body burns calories. With a healthy metabolism, your body efficiently:

  • digests food
  • uses glucose
  • circulates blood
  • generates energy
  • wards off infection

When your metabolism is on par with your weight, you look healthy and feel great. If you’re 10 or more pounds overweight, your body needs some nudging. This is the advice of celebrity nutritionist Haylie Pomroy. As an authority on metabolism, body fat, and the power of healthy food, she writes for several US magazines. She’s also a recurring guest on the Dr. Oz Show. Ms. Pomroy states that metabolic health is affected by genes, lifestyle, diet, and stress. Below are easy ways to jump-start your metabolism and kick off your day.

1. Awaken 30 Minutes Earlier

By getting up earlier, you’ll have plenty of time for breakfast. Fueling your body well is key to stoking the metabolic fire. Rising with the birds will also make you chipper. Research proves that early risers have brighter moods than late sleepers. The journal Emotion reports a 2012 study of morning people. They were found to be cheerier than those who delayed starting the day.

If greeting the sun sooner sounds unappealing, here are some suggestions:

  • Transition slowly. Wake up 15 minutes earlier and let your body acclimate for one week. Then turn the alarm back 15 more minutes.
  • Go to bed 30 minutes earlier. Even if you think you won’t fall sleep, you can rest quietly. This will help summon the sleep fairy.
  • Place your alarm clock far from your bed. If it’s close by, you’ll be tempted to hit “Snooze” or “Off.” If you have to get out of bed to silence the alarm, you’re less apt to crawl back under the covers. To further nix the temptation, leave your bedroom right after tending to the clock.

2. Lemon-Up

Next, head to the kitchen for a cup of refreshing lemon water. Pour a glass of room temperature water. Slice a lemon in two, and squeeze one half into the glass. Stir and enjoy. This simple start to your day speeds your metabolism in several ways:

  • Lemon helps the liver eliminate waste. When the liver is loaded with toxins, it doesn’t efficiently process fat. Lemon speeds the rate at which your body uses lipids.
  • Lemon is a potent source of vitamins and minerals. Vitamin C is antibacterial, protects cells from damage, and supports your immune system. Half a lemon provides 20 percent of your daily requirement of Vitamin C. Lemon’s B Vitamins spur energy, tissue repair, growth, and development. The minerals calcium, magnesium, and phosphorus build strong teeth and bones. As electrolytes, they supply energy.
  • Water also revs metabolism. A 2003 study reported in the Journal of Endocrinology and Metabolism found that metabolic rate increases by 30 percent after drinking water. The energizing effect lingers for 40 minutes.

3. Use a Rebounder

RELATED ARTICLE: Four Habits To Keep Your Metabolism Going

A rebounder is a mini trampoline. Using one is considered by NASA as “the most efficient form of exercise devised by man.”  Rebounding involves bouncing with shallow, controlled movement. As a zero-impact form of exercise, it’s kind to your joints. You only need five minutes on a rebounder to reap its benefits:

  • improved circulation
  • lowered cholesterol
  • diminished stress
  • toned muscles
  • elevated energy
  • bolstered immunity
  • increased lung and cardiac capacity
  • cleansed lymphatic system

The lymphatic system is a coalition of tissues and organs that rids your body of toxins and wastes.

RELATED ARTICLE: 10 Interesting Facts About Metabolism (And How To Improve It To Lose Weight)

A quality rebounder has a stable, five-leg design. Four leg models are not secure since they can topple. Removable legs enable easy storage. A solid spring system is necessary to support joints. A non-slip mat beneath the trampoline provides additional safety.

According to the August 2015 report by Best Reviews, the rebounder with the best value is the Pure Fun 9002MT 38-inch Mini Trampoline. It has a padded steel frame and five legs. Rubberized leg tips make it stable on both carpet and wood floors. The Pure Fun assembles easily, without the need for special tools. Retailing for $40, it yields the “Best Bang For Your Buck,” per Best Reviews.

4. Lift Weights

Muscle helps burn calories and fat. The more muscle you have, the more fat you’ll melt.

Lifting weights is one means to build muscle. It fires up metabolism in three ways:

  • during your workout
  • for the following 1-2 days
  • while at rest

Morning is an opportune time to strength train. It shifts your body into high gear from the get-go. Choosing the correct amount of weight is crucial. The proper weight will challenge your muscles without strain. Here is a guide to help you decide on the ideal weight.

Choose a weight by which you can do 8-12 repetitions of an exercise to fatigue, without pain. You’ll need to experiment with trying different weights. The proper amount varies by exercise. You may be able to lift a heavier weight doing biceps curls versus triceps extensions. For this reason, it’s preferable to have three sets of dumbbells at home – light, medium, and heavier. You can go to a sporting goods store and cautiously test the various weights. If you’re a woman, you might try lifting weights of 2, 5, and 7 pounds. A man can do a trial with 5, 10, and 15 pounds.

Once you have the right dumbbells, you can begin exercising. To achieve maximal results:

  • Move slowly and in a controlled manner.
  • Focus on proper form.
  • Count reps, aiming for 8-12. Stop at the point of fatigue. Once you can do 15 reps easily, it’s time to increase the weight.

Eddie Yates, professional personal trainer, has designed a five-minute workout you can do at home. A few exercises involve the use of a weight bench. Don’t be concerned if you don’t have one. There are enough exercises on the video to give you a productive session without this equipment.

If you want to invest in a weight bench, a highly-rated brand is the Bowflex SelectTech Adjustable 3.1 Series Bench 140004. It retails for $159.99 at Target. To order, click here.

5. Perform Five Tibetan Rites

This is an exercise program designed by Tibetan monks to promote a healthy life. Blessings include improved vitality, strength, and endurance. The movements stimulate the endocrine system. This is a partnership of glands that regulate metabolism, growth, and development.

The exercises are a highly advanced form of yoga. To execute them safely, you must have considerable flexibility and strength.

If you would like to try the Five Tibetan Rites, following are some suggestions for easing into the routine:

1. For the first week, choose one exercise from Rites 1-3, and do it daily.

2. If you are overweight, skip Rites 4 and 5 until you have adequate strength and endurance. To gear up for these Rites, you can do substitute exercises. A link to these is provided below.

3. Stay within your comfort zone. Do not sustain any movement that feels stressful.

4. For the second week, perform two reps of each feasible exercise. At week three, progress to three reps. Continue increasing the reps as tolerated, aiming for a total of 21 reps for each exercise.

5. If you’re physically able to do all the exercises but are short on time, perform three reps of each exercise. This will take less than five minutes.

6. The Rites may trigger detoxification and associated unpleasant symptoms. This is why you should increase reps gradually.

7. If you haven’t exercised for quite some time, begin preparing for the Five Rites with a walking program. If possible, walk for 30 minutes daily.

SPECIAL CAUTION: Spinning and stretching can worsen certain medical conditions, such as heart disease, multiple sclerosis, Parkinson’s disease, high blood pressure, hyperthyroidism, and vertigo. Consult your physician prior to starting these exercises if you have any medical conditions.

6. Have aPower Breakfast 

After a night of sleep, your body is in a fasting state. If you omit breakfast, your body conserves calories. This is counterproductive to your goal. Eating a healthy breakfast speeds metabolic rate. Studies show that 80 percent of people who successfully lose weight begin their day with breakfast. Research also reveals that children who eat breakfast have longer attention spans and better test performance than those who skip a morning meal.

Lean protein is the basis of a metabolism-boosting breakfast. Examples are eggs, low-fat yogurt, ricotta cheese, tofu, and whey. Complement the protein with complex carbohydrates and fruit. Ideal fruit options are apples, blueberries, grapefruit, oranges, and strawberries. Complex carbs can take the form of whole grain toast, oats, or cereal. Add some engine-revving fat, such as two tablespoons of walnuts or almonds. Now your body will be humming steadily!

7. Drink Green Tea

Green tea contains the plant compound ECGC, which spurs fat burn. It also inhibits fat absorption. Green tea stabilizes blood sugar and reduces appetite. A study published in the American Journal of Clinical Nutrition reports that green tea increases metabolism by 4 percent over a 24-hour period. This may not sound significant, but let’s crunch some numbers. If you drink three cups a day, you’ll burn an extra 70 calories. This will torch seven pounds in one year, 35 pounds in five years, and 70 pounds in 10 years.

8. Pack a Snack

Practice the Girl Scout motto and “Be prepared.” Your body is likely to be asking for a mini-meal between lunch and dinner. It’s wise to pack a snack. The ideal nosh will burn calories, provide sustained energy, and hike metabolism. You also need food that will keep you full. Susan Bowerman, nutritionist at the UCLA Center for Human Nutrition, recommends nibbles with protein and fiber. Protein builds muscle. Fiber speeds digestion. Ms. Bowerman states that snacks should have a 200-calorie cap. They should also provide 10 grams of protein and up to five grams of fiber. Following are snacks to keep your focus on track:

  • 1 large apple, 1 cup skim milk
  • 8 strawberries, 1/2 cup cottage cheese
  • 1/4 cup pumpkin seeds
  • 1 hard-boiled egg, 1 piece of toast, 1 tsp trans-fat-free margarine
  • 3 celery sticks, 1 Tbsp peanut butter
  • 1 KIND Plus Protein food bar
  • 2 Tbsp hummus, 1 cup carrot sticks
  • 1 cheese stick, 2 whole-grain crackers, 3 almonds
  • 1 banana, 1 Tbsp peanut butter

9. Fill a Water Bottle

Water needs vary daily. They’re governed by several factors, including exercise, perspiration, and exposure to heat and humidity. According to the Institute of Medicine, the estimated daily water requirement for men is 13 cups. Women need approximately nine cups of water daily.

One way to gauge hydration is to note your urine color. When you’re dehydrated, your kidneys retain water. This makes voided fluid darker and more concentrated. If urine is light yellow or colorless, your water intake is on target. If it’s dark yellow or amber, your body needs water. If urine is orange-yellow, you’re severely dehydrated.

To keep your metabolism stoked, make a water bottle your constant companion. Fill a pint-sized bottle at home and refill it four to five times daily. Then make a habit of sipping periodically. Drink one cup with and between meals. Also drink water before, during, and after exercise.

A Final Consideration

Haylie Pomroy advises having a physical exam to assess your baseline health. It should include a thyroid panel, an estrogen test for women, and a testosterone test for men. Based on your test results, your doctor may suggest lifestyle adjustments.

Nine Means to a Lean Physique

Now you have nine means to a fat-burning machine:

1. Awaken 30 minutes earlier.
2. Lemon-up.
3. Use a rebounder.
4. Lift weights.
5. Perform Five Tibetan Rites.
6. Have a power breakfast.
7. Drink green tea.
8. Pack a snack.
9. Fill a water bottle.

Congratulations! You’re on your way to a new you!

Categories
nutrition

What You Should Know About Vitamin B12 and Warning Signs Of Vitamin B12 Deficiency

What You Should Know About Vitamin B12 and Warning Signs Of Vitamin B12 Deficiency

You probably already know how important vitamins are for your body. Vitamin B12 is an essential water-soluble vitamin commonly found in fish, meat, eggs, and dairy products. Vegans can get it from tempeh, kombu, nori, miso, spirulina, and fortified foods. Interestingly it can be made in a laboratory. It’s essential for proper functioning of the brain, nerves, blood cells, and DNA synthesis. B12 is frequently included with other B vitamins as a supplement.

B12 deficiency is more common in the elderly. Increasing B12 is a recognized treatment for Alzheimer’s Disease, heart disease, male infertility, diabetes, insomnia, depression, weak bones, mental disorders, AIDS, swollen tendons, asthma, allergies, vitiligo (a skin disease), many skin conditions, and memory loss. It can be used to improve mood, increase energy, enhance concentration, and improve the immune system. It helps slow the aging process and prevent some cancers, including cervical. Supplements can be taken orally in a tablet or gel applied inside the nose.

What You Should Know About Vitamin B12 and Warning Signs Of Vitamin B12 Deficiency 1

In today’s world where earphones and headphones are common, ringing in the ear is also prevalent, this can be treated with vitamin B12. Other diseases or conditions that can be treated with B12 include kidney disease, liver disease, and excessive bleeding. It’s also a great preventive measure against allergies and infections caused by tobacco smoke.
To cure psoriasis and eczema you can use it alone or with avocado oil on your skin.

Symptoms of B12 deficiency:

Clinical deficiency of vitamin B12 can cause anemia and damage to the nervous system. The majority of vegans consume enough vitamin B12 and are less prone to deficiency, however there are two categories of vegans that are at high risk:

• Long-term vegans who avoid eating fortified foods
• Breastfed infants of mothers who are vegan and are low in B12.

For adults deficiency symptoms include:

• Low energy
• Soreness and weakness of arms and legs
• Numbness
• Tingling
• Fatigue
• Hair loss
• Impaired touch
• Difficulty walking or speaking
• Memory loss
• Less sensitivity to pain or pressure
• Blurred vision
• Personality changes
• Loss of appetite
• Diarrhea
• Inflammation in the mouth
• Yellowish skin

Low level of B12 for longer periods may cause irreversible damage to the nerve cells with the following symptoms:

• Irritability
• Numbness in hands and feet
• Dementia
• Psychosis
• Depression
• Memory loss
• Muscle weakness

Early detection and treatment is crucial, “If left untreated the deficiency can cause severe neurologic problems and blood diseases,” says Dr. Bruce Bistrian, Chief of Clinical Nutrition at Harvard-affiliated Beth-Israel Deaconess Medical Center.

Note:

• A blood test is required by a medical practitioner to confirm the deficiency as these symptoms can be caused by other conditions.
• Vegans especially should be aware of their vitamin B12 intake as plant-based sources of B12 are not as reliable.
As always talk to your healthcare practitioner before starting this, or any other supplement, B12 is contraindicated in some conditions, your provider can advise you.

Sources, Sources , Sources , Sources, Sources

Categories
Health and Food Health Benefits of Foods

8 Foods That Fight Fatigue

8 Foods That Fight Fatigue

Snack on perfectly portable, fatigue-fighting foods, like whole grain crackers, walnuts, dark chocolate, and watermelon as a stay-awake strategy. But there are a lot of different foods that could help you.

fight fatigue

  • Pumpkin seeds: People with magnesium deficiencies required more oxygen uptake during physical activity, used more energy, and therefore tired more easily

 

  • Probiotics: Imbalance in microorganisms in the digestive tract is partially to blame for Chronic Fatigue Syndrome; probiotics are the “good bacteria” that aids digestive health
  • Cereals rich in Fiber: Fiber can help fight fat, and can also help you feel more awake
  • Complex carbohydrates: Complex carbs, such as whole grain crackers or a bowl of oatmeal, are essential to boosting energy, they are digested and released slowly by the body, keeping your blood sugar stable
  • Omega3 fatty acids: Alpha-linoleic acid, the omega-3 fatty acid found in walnuts, may help relieve depression symptoms, which commonly contribute to CFS
  • Polyphenols: Found in dark chocolate, which increases the level of happiness-boosting brain chemical serotonin and thus reduce feelings of fatigue

water

  • Water: Fatigue can be caused due to dehydration, the fix as easy as enjoying a delicious slice of summer fruit

vitamin-c

  • Vitamin C: More than a cold fighter, the antioxidant also helps reduce oxidative stress, the result of too many free radicals in the body, another contributor to CFS
Categories
Health Benefits of Foods live longer

Bioflavonoids

Bioflavonoids

Bioflavonoids were originally called vitamin P, and they are also known as flavones. They accompany vitamin C in natural foods, and are responsible for the color in the leaves, flowers, and stems of food plants. Their primary job in the body is to protect the capillaries, to keep them strong and to prevent bleeding. Bioflavonoids are also anti-inflammatory. Many of the medicinally active substances contained in herbs are bioflavonoids, which can be found in many sources such as: citrus fruits, apricots, cherries, green peppers, broccoli, and lemons. The central white core of citrus fruits is the richest source.

health benefits of bioflavonoids

Bioflavonoids properties:
* Reduce bruising in susceptible individuals
* Protect capillaries
* Protect against cerebral and other hemorrhaging
* Reduce bleeding during menstruation
* Antioxidant and encourage the antioxidant qualities of vitamin C
* Antiviral activity
* Anti-inflammatory
* May help to cure colds

From: Natural Remedies for Healthy Living , The Readers Digest Association,2011

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