1) Don’t diet to extremes. Reducing calories by 15-20% a day will almost exclusively burn fat while larger cuts in calories will burn a combo of muscle tissue and fat. Muscle drives the metabolism – calorie burning. If you’re currently eating 3000 calories, reduce to 2400-2550, but do so according to smart guidelines.
2) Graze all day. Professional athletes and models eat all day long yet keep their total calories under control. The grazing method – 5-6 small meals elevates the metabolism. Each time you eat, the metabolism increases, and over a 6-10 week period, that increase can parlay into another 2-3 pounds of fat loss.
3) Increase Protein. Carbs, protein and fat – are equal in their efficiency to be stored as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary fat. When calories drop, protein saves muscle which helps keep the metabolism elevated. Aim for 1.2 grams per pound of bodyweight daily.
4) Play with Carbs. Carbs help retain metabolic boosting muscle yet they can stimulate fat storage. Following a modified low carb diet – staggering your carbohydrate intake is one of the most effective ways to jump start your metabolism and to burn stubborn fat fast.
5) Go Backwards. One reason fat loss comes to a halt; the body downgrades its metabolism to meet its dwindling intake of calories. The solution: dramatically increase your calorie intake once every 2-3 weeks. The one day splurge “re-sets” the metabolism by restoring thyroid levels, the calorie burning hormone that declines with dieting.
6) Skip the Late Night Carbs. Carbs eaten before bedtime are more likely to be stored as body fat so focus on lean proteins and fiber based vegetables like broccoli, cauliflower and salad fixings. The lone exception: if you train late at night and your goal is to build muscle mass, you’ll need the carbs to replenish glycogen and support growth.
7) Go Fish. When calories are controlled, the inclusion of omega-3 fatty acids found in salmon, trout and sardines may promote speedier fat loss. One study revealed dieters who ate fish on a daily basis lost more weight than those who ate fish just once a week (Am Journ Clin Nutr 70:817-825, 1999)
Wednesday, September 15, 2010
Common Cancer Myths Debunked
A new study from American Cancer Society researchers finds a surprising number of Americans believe scientifically unsubstantiated claims concerning cancer, and that population segments suffering the greatest burden of cancer are the most likely to be misinformed.
To set the record straight:
The risk of dying of cancer in the U.S. is not increasing. In fact, the age-standardized cancer death rate has been decreasing since the early 1990s, and the 5-year relative survival rate for all cancers combined has improved steadily over the last 30 years.
Source: American Cancer Society
http://www.cancer.org/InYourArea/Eastern/AreaHighlights/5-most-common-cancer-myths?acx_mid=31352&acx_rid=1125083198
To set the record straight:
The risk of dying of cancer in the U.S. is not increasing. In fact, the age-standardized cancer death rate has been decreasing since the early 1990s, and the 5-year relative survival rate for all cancers combined has improved steadily over the last 30 years.
- Living in a polluted city is not a greater risk for lung cancer than smoking a pack of cigarettes a day. Air pollution is actually far less likely to cause lung cancer than smoking cigarettes. Being a smoker, or even being frequently exposed to second hand smoke is more dangerous than the level of air pollution encountered in US cities. In fact, about 87% of lung cancers are thought to result from smoking or passive exposure to tobacco smoke.
- Electronic devices, like cell phones, cannot cause cancer. In a recent study, cell phone users did not have a higher risk of brain or central nervous system cancers, salivary gland tumors, eye tumors, or leukemia. This was true even for people who had used cell phones for longer than 10 years. In fact, these long-term users appeared to have a lower risk of brain cancer.
- Personal hygiene products, like shampoo, deodorant, and antiperspirants, cannot cause cancer. In fact, a carefully-designed epidemiologic study of this issue compared 813 women with breast cancer and 793 women without the disease found no relationship between breast cancer risk and antiperspirant use, deodorant use, or underarm shaving.
- Underwire bras and breast implants cannot cause breast cancer. Two anthropologists made this association in a book called Dressed to Kill. Their study was not conducted according to standard principles of epidemiological research and did not take into consideration other variables, including known risk factors for breast cancer. Silicone breast implants can cause scar tissue to form in the breast. But studies have found that this does not increase breast cancer risk. If you have breast implants, you might need special x-ray pictures during mammograms.
Source: American Cancer Society
http://www.cancer.org/InYourArea/Eastern/AreaHighlights/5-most-common-cancer-myths?acx_mid=31352&acx_rid=1125083198
Monday, September 13, 2010
Cancer Prevention Diet Tip #2: Bulk up on Fibers
Cancer prevention diet tip #2: Bulk up on fiber
Another benefit of eating plant-based foods is that it will also increase your fiber intake. Fiber, also called roughage or bulk, is the part of plants (grains, fruits, and vegetables) that your body can’t digest. Fiber plays a key role in keeping your digestive system clean and healthy. It helps keep food moving through your digestive tract, and it also moves cancer-causing compounds out before they can create harm.
Fiber is found in fruits, vegetables, and whole grains. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, sugar, or “white” foods like white bread, white rice, and pastries.
Simple ways to add more fiber to your diet:
Use brown rice instead of white rice
Substitute whole-grain bread for white bread
Choose a bran muffin over a croissant or pastry
Snack on popcorn instead of potato chips
Eat fresh fruit such as a pear, a banana, or an apple (with the skin)
Have a baked potato, including the skin, instead of mashed potatoes
Enjoy fresh carrots, celery, or bell peppers with a hummus or salsa, instead of chips and a sour cream dip
Use beans instead of ground meat in chili, casseroles, tacos, and even burgers (bean burgers taste great!)
High-fiber, cancer-fighting foods
Whole grains
whole-wheat pasta, raisin bran, barley, oatmeal, oat bran muffins, popcorn, brown rice, whole-grain or whole-wheat bread
Fruit
raspberries, apples, pears, strawberries, bananas, blackberries, blueberries, mango, apricots, citrus fruits, dried fruit, prunes, raisins
Legumes
lentils, black beans, split peas, lima beans, baked beans, kidney beans, pinto, chick peas, navy beans, black-eyed peas
Vegetables
broccoli, spinach, dark green leafy vegetables, peas, artichokes, corn, carrots, tomatoes, Brussels sprouts, potatoes
Another benefit of eating plant-based foods is that it will also increase your fiber intake. Fiber, also called roughage or bulk, is the part of plants (grains, fruits, and vegetables) that your body can’t digest. Fiber plays a key role in keeping your digestive system clean and healthy. It helps keep food moving through your digestive tract, and it also moves cancer-causing compounds out before they can create harm.
Fiber is found in fruits, vegetables, and whole grains. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, sugar, or “white” foods like white bread, white rice, and pastries.
Simple ways to add more fiber to your diet:
Use brown rice instead of white rice
Substitute whole-grain bread for white bread
Choose a bran muffin over a croissant or pastry
Snack on popcorn instead of potato chips
Eat fresh fruit such as a pear, a banana, or an apple (with the skin)
Have a baked potato, including the skin, instead of mashed potatoes
Enjoy fresh carrots, celery, or bell peppers with a hummus or salsa, instead of chips and a sour cream dip
Use beans instead of ground meat in chili, casseroles, tacos, and even burgers (bean burgers taste great!)
High-fiber, cancer-fighting foods
Whole grains
whole-wheat pasta, raisin bran, barley, oatmeal, oat bran muffins, popcorn, brown rice, whole-grain or whole-wheat bread
Fruit
raspberries, apples, pears, strawberries, bananas, blackberries, blueberries, mango, apricots, citrus fruits, dried fruit, prunes, raisins
Legumes
lentils, black beans, split peas, lima beans, baked beans, kidney beans, pinto, chick peas, navy beans, black-eyed peas
Vegetables
broccoli, spinach, dark green leafy vegetables, peas, artichokes, corn, carrots, tomatoes, Brussels sprouts, potatoes
Fifteen Foods that Melt Your Belly Fat Fast
I just got done reading a report written by a top nutritionist and friend, Josh Bezoni, and I was so impressed I asked him if we could make it available to my readers today as a gift:
FIFTEEN foods that KILL belly fat fast <—— F.REE report
Josh was a former nutritionist for Bill Phillips (formerly of EAS, Muscle Media Magazine, Body-for-LIFE, and now Transformation) and he REALLY knows his stuff when it comes to foods that help you get a flat stomach fast.
FIFTEEN foods that KILL belly fat fast <—— Click Here
In the report, Josh reveals his 15 belly-blasting foods and he also exposes several so-called “healthy” foods that, believe it or not, actually INCREASE abdominal fat storage (yikes)!
Get the scoop on which foods you should immediately STOP eating, and discover the 15 you should REPLACE them with for a lean, flat stomach…
FIFTEEN foods that KILL belly fat fast <—— F.REE report
FIFTEEN foods that KILL belly fat fast <—— F.REE report
Josh was a former nutritionist for Bill Phillips (formerly of EAS, Muscle Media Magazine, Body-for-LIFE, and now Transformation) and he REALLY knows his stuff when it comes to foods that help you get a flat stomach fast.
FIFTEEN foods that KILL belly fat fast <—— Click Here
In the report, Josh reveals his 15 belly-blasting foods and he also exposes several so-called “healthy” foods that, believe it or not, actually INCREASE abdominal fat storage (yikes)!
Get the scoop on which foods you should immediately STOP eating, and discover the 15 you should REPLACE them with for a lean, flat stomach…
FIFTEEN foods that KILL belly fat fast <—— F.REE report
Anti-Cancer Diet: Cancer Prevention Nutrition Tips and Cancer-Fighting Foods
What you need to know about cancer and diet
Not all health problems are avoidable, but you have more control over your health than you may think. Research shows that a large percentage of cancer-related deaths—maybe even the majority—are directly linked to lifestyle choices such as smoking, drinking, a lack of exercise, and an unhealthy diet. Avoiding cigarettes, minimizing alcohol, and getting regular exercise are a great start to an anti-cancer lifestyle. But to best support your health, you also need to look at your eating habits.
What you eat—and don’t eat—has a powerful effect on your health, including your risk of cancer. Without knowing it, you may be eating many foods that fuel cancer, while neglecting the powerful foods and nutrients that can protect you. If you change your diet and behaviors, you can minimize your risk of disease and possibly even stop cancer in its tracks.
Cancer prevention diet tip #1: Focus on plant-based foods
The best diet for preventing or fighting cancer is a predominantly plant-based diet that includes a variety of vegetables, fruits, and whole grains. A plant-based diet means eating mostly foods that come from plants: vegetables, fruits, nuts, grains, and beans.
The less processed these foods are—the less they’ve been cooked, peeled, mixed with other ingredients, stripped of their nutrients, or otherwise altered from the way they came out of the ground—the better.
There are many ways to add plant-based foods to your diet. A nice visual reminder is to aim for a plate of food that is filled at least two-thirds with whole grains, vegetables, beans, or fruit. Dairy products, fish, and meat should take up no more than a third of the plate. Keep in mind that you don’t need to go completely vegetarian. Instead, focus on adding “whole” foods, which are foods close to their original form. Just as important, try to minimize or reduce the amount of processed foods you eat. Eat an apple instead of drinking a glass of apple juice, for example. Or enjoy a bowl of oatmeal with raisins instead of an oatmeal raisin cookie.
Simple tips for getting more plant-based foods in your diet
Breakfast: Add fruit and a few seeds or nuts to your whole grain breakfast cereal (oatmeal!).
Lunch: Eat a big salad filled with your favorite beans and peas or other combo of veggies. Always order lettuce and tomato (plus any other veggies you can!) on your sandwiches. Order whole grain bread for your sandwiches. Have a side of veggies like cut up carrots, sauerkraut or a piece of fruit.
Snacks: fresh fruit and vegetables. Grab an apple or banana on your way out the door. Raw veggies such as carrots, celery, cucumbers, jicama, peppers, etc. are great with a low-fat dip such as hummus. Keep trail mix made with nuts, seeds and a little dried fruit on hand.
Dinner: Add fresh or frozen veggies to your favorite pasta sauce or rice dish. Top a baked potato with broccoli and yogurt, sautéed veggies, or with salsa. Replace creamy pasta sauces, with sautéed vegetables or tomato sauce made with healthy olive oil.
Dessert: Choose fruit instead of a richer dessert. Or a single square of dark chocolate.
Buy organic or local produce, if possible.
Some pesticides found in commercially-grown produce are also suspected carcinogens. Organic foods are free of these pesticides, and locally grown produce is less likely to have been treated with chemicals to prevent spoilage.
More tips to come ...
Not all health problems are avoidable, but you have more control over your health than you may think. Research shows that a large percentage of cancer-related deaths—maybe even the majority—are directly linked to lifestyle choices such as smoking, drinking, a lack of exercise, and an unhealthy diet. Avoiding cigarettes, minimizing alcohol, and getting regular exercise are a great start to an anti-cancer lifestyle. But to best support your health, you also need to look at your eating habits.
What you eat—and don’t eat—has a powerful effect on your health, including your risk of cancer. Without knowing it, you may be eating many foods that fuel cancer, while neglecting the powerful foods and nutrients that can protect you. If you change your diet and behaviors, you can minimize your risk of disease and possibly even stop cancer in its tracks.
Cancer prevention diet tip #1: Focus on plant-based foods
The best diet for preventing or fighting cancer is a predominantly plant-based diet that includes a variety of vegetables, fruits, and whole grains. A plant-based diet means eating mostly foods that come from plants: vegetables, fruits, nuts, grains, and beans.
The less processed these foods are—the less they’ve been cooked, peeled, mixed with other ingredients, stripped of their nutrients, or otherwise altered from the way they came out of the ground—the better.
There are many ways to add plant-based foods to your diet. A nice visual reminder is to aim for a plate of food that is filled at least two-thirds with whole grains, vegetables, beans, or fruit. Dairy products, fish, and meat should take up no more than a third of the plate. Keep in mind that you don’t need to go completely vegetarian. Instead, focus on adding “whole” foods, which are foods close to their original form. Just as important, try to minimize or reduce the amount of processed foods you eat. Eat an apple instead of drinking a glass of apple juice, for example. Or enjoy a bowl of oatmeal with raisins instead of an oatmeal raisin cookie.
Simple tips for getting more plant-based foods in your diet
Breakfast: Add fruit and a few seeds or nuts to your whole grain breakfast cereal (oatmeal!).
Lunch: Eat a big salad filled with your favorite beans and peas or other combo of veggies. Always order lettuce and tomato (plus any other veggies you can!) on your sandwiches. Order whole grain bread for your sandwiches. Have a side of veggies like cut up carrots, sauerkraut or a piece of fruit.
Snacks: fresh fruit and vegetables. Grab an apple or banana on your way out the door. Raw veggies such as carrots, celery, cucumbers, jicama, peppers, etc. are great with a low-fat dip such as hummus. Keep trail mix made with nuts, seeds and a little dried fruit on hand.
Dinner: Add fresh or frozen veggies to your favorite pasta sauce or rice dish. Top a baked potato with broccoli and yogurt, sautéed veggies, or with salsa. Replace creamy pasta sauces, with sautéed vegetables or tomato sauce made with healthy olive oil.
Dessert: Choose fruit instead of a richer dessert. Or a single square of dark chocolate.
Buy organic or local produce, if possible.
Some pesticides found in commercially-grown produce are also suspected carcinogens. Organic foods are free of these pesticides, and locally grown produce is less likely to have been treated with chemicals to prevent spoilage.
More tips to come ...
Thursday, September 9, 2010
Are Organic Vegetables and Fruits Healthy to Eat?
Healthy foods to eat and nutritious vegetables are more difficult to find than you may imagine.
But aren't all vegetables good for you?
Apparently not, according to a report issued by the Environmental Working Group (EWG), a nonprofit group that focuses on public health addressing issues such as pollution, nutrition, and their affects on the human body.
Raw Vegetable Diet
A raw vegetable diet is an excellent place to focus your eating habits since it supplies the enzymes and nutrients found in nature.
Cooking, freezing, canning, or otherwise processing foods kills all the enzymes and most of the nutrients found in foods.
That is why it is a good idea to consume as many of your foods as you can as they come from nature. Why would you spend good money on foods you know to be necessary for the healthy maintenance of your body then kill all of the nutrients found in those foods?
That does not make sense.
Of course, it also does not make sense to consume vegetables containing pesticides that will overburden your body with toxins, which may lead to ill health, disease, and possibly shorten your lifespan.
Unhealthy Foods
EWG reports that thin, soft skinned fruits and vegetables may be more susceptible to absorbing pesticides than those with a stronger, more dense outer layer.
These soft skinned fruits and vegetables include:
Apples
Cherries
Peaches
Strawberries
Celery
Domestic Blueberries (those grown on farms)
Nectarines
Potatoes
Imported Grapes
Lettuce
Sweet Bell Peppers
Spinach
Kale
Collard Greens
Healthy Foods Get Contaminated
These otherwise healthy foods have been found to be contaminated with and contain from 47 to 67 different pesticides per serving.
Apparently, bugs and other critters also enjoy eating these delicate foods so they must be protected to assure they ripen and are available for human consumption. The most economical and easiest method of avoiding predation of growing crops is by using pesticides.
However, those same pesticides come with many detrimental side effects.
Organic Foods Are Best
Organic foods are grown without the use of chemical pesticides, herbicides, or any other unnatural substances being applied to them. This assures you that your raw vegetables and fresh fruits are free of unseen compounds that may harm you and your loved ones.
But aren't they more expensive than chemically fertilized and pesticide sprayed produce?
Yes, there may be a small difference between buying comparable items but it is minimal when the benefits of pesticide-free produce is taken into consideration. But when comparing relative costs of purchasing fresh organic foods to processed foods there may not be a discernable difference in cost.
David L. Katz, M.D., who has investigated this situation, found there really is no major difference in your overall food bill when comparing the purchase price of good healthy foods to unhealthy processed foods.
But aren't all vegetables good for you?
Apparently not, according to a report issued by the Environmental Working Group (EWG), a nonprofit group that focuses on public health addressing issues such as pollution, nutrition, and their affects on the human body.
Raw Vegetable Diet
A raw vegetable diet is an excellent place to focus your eating habits since it supplies the enzymes and nutrients found in nature.
Cooking, freezing, canning, or otherwise processing foods kills all the enzymes and most of the nutrients found in foods.
That is why it is a good idea to consume as many of your foods as you can as they come from nature. Why would you spend good money on foods you know to be necessary for the healthy maintenance of your body then kill all of the nutrients found in those foods?
That does not make sense.
Of course, it also does not make sense to consume vegetables containing pesticides that will overburden your body with toxins, which may lead to ill health, disease, and possibly shorten your lifespan.
Unhealthy Foods
EWG reports that thin, soft skinned fruits and vegetables may be more susceptible to absorbing pesticides than those with a stronger, more dense outer layer.
These soft skinned fruits and vegetables include:
Apples
Cherries
Peaches
Strawberries
Celery
Domestic Blueberries (those grown on farms)
Nectarines
Potatoes
Imported Grapes
Lettuce
Sweet Bell Peppers
Spinach
Kale
Collard Greens
Healthy Foods Get Contaminated
These otherwise healthy foods have been found to be contaminated with and contain from 47 to 67 different pesticides per serving.
Apparently, bugs and other critters also enjoy eating these delicate foods so they must be protected to assure they ripen and are available for human consumption. The most economical and easiest method of avoiding predation of growing crops is by using pesticides.
However, those same pesticides come with many detrimental side effects.
Organic Foods Are Best
Organic foods are grown without the use of chemical pesticides, herbicides, or any other unnatural substances being applied to them. This assures you that your raw vegetables and fresh fruits are free of unseen compounds that may harm you and your loved ones.
But aren't they more expensive than chemically fertilized and pesticide sprayed produce?
Yes, there may be a small difference between buying comparable items but it is minimal when the benefits of pesticide-free produce is taken into consideration. But when comparing relative costs of purchasing fresh organic foods to processed foods there may not be a discernable difference in cost.
David L. Katz, M.D., who has investigated this situation, found there really is no major difference in your overall food bill when comparing the purchase price of good healthy foods to unhealthy processed foods.
How to Lose Belly Fat in 3 Easy Steps
Shed fat fast and improve your health. With so many methods available, it’s difficult to decide which one will help you lose your desired weight. Here are some good ways to shed body fat and never have to worry about it again.
Up the intensity of your workouts so that you are burning a lot more calories. The more intensity the harder your body works. Work at about 80-95% of your maximum heart rate a few times a week. The training sessions don’t have to be long. A ten minute jog followed by 10 x100m sprints and a minute or two of light jogging in between, and finishing up with five minute cool down is enough to get your heart rate up and increase the amount of calories you burn which will help you shed body fat.
Train for a competition like a 10km fun run and aim to get the best time you can. When you have something to look forward to and train for it’s much easier to stay motivated and get your daily workout in. If your goal is simply to lose weight it might be difficult to sustain your motivation and reach your goal weight. A competition can prevent boredom and help you maximize your fat loss.
Eliminate all the sugar from your diet. Sugar is the biggest culprit when it comes to weight. It seems to be included in almost everything we eat even if it isn’t a sweet or dessert. Cut out junk food as burgers also contain sugar – it’s found in the bread roll or the sauces. Get rid of chocolate, biscuits and cakes from your pantry along with all the sugar laden cereals. Just by getting rid of all the sugar you can dramatically increase your fat loss.
Drink plenty of water and herbal teas and eliminate the soft drinks and alcohol. Soft drinks contain sugar and are bad for your healthy. Alcohol isn’t too good either. If you want to shed body fat limit yourself to one or two standard drinks at the weekend and stop at that. You’ll save yourself a hangover the next day and won’t be damaging your liver. A healthy liver means it’s easier to lose weight.
Eat at regular intervals rather than going on a restrictive diet. People who can’t seem to lose weight are usually the ones who follow strict diets that tell them they can’t consume certain foods. By choosing to eat regularly you end up eating less but you keep your metabolism going at a rate that will help you shed pounds. Restricting will do the opposite because you are more likely to overeat when unexpected cravings arise. Go for less more often rather than more sporadically.
Up the intensity of your workouts so that you are burning a lot more calories. The more intensity the harder your body works. Work at about 80-95% of your maximum heart rate a few times a week. The training sessions don’t have to be long. A ten minute jog followed by 10 x100m sprints and a minute or two of light jogging in between, and finishing up with five minute cool down is enough to get your heart rate up and increase the amount of calories you burn which will help you shed body fat.
Train for a competition like a 10km fun run and aim to get the best time you can. When you have something to look forward to and train for it’s much easier to stay motivated and get your daily workout in. If your goal is simply to lose weight it might be difficult to sustain your motivation and reach your goal weight. A competition can prevent boredom and help you maximize your fat loss.
Eliminate all the sugar from your diet. Sugar is the biggest culprit when it comes to weight. It seems to be included in almost everything we eat even if it isn’t a sweet or dessert. Cut out junk food as burgers also contain sugar – it’s found in the bread roll or the sauces. Get rid of chocolate, biscuits and cakes from your pantry along with all the sugar laden cereals. Just by getting rid of all the sugar you can dramatically increase your fat loss.
Drink plenty of water and herbal teas and eliminate the soft drinks and alcohol. Soft drinks contain sugar and are bad for your healthy. Alcohol isn’t too good either. If you want to shed body fat limit yourself to one or two standard drinks at the weekend and stop at that. You’ll save yourself a hangover the next day and won’t be damaging your liver. A healthy liver means it’s easier to lose weight.
Eat at regular intervals rather than going on a restrictive diet. People who can’t seem to lose weight are usually the ones who follow strict diets that tell them they can’t consume certain foods. By choosing to eat regularly you end up eating less but you keep your metabolism going at a rate that will help you shed pounds. Restricting will do the opposite because you are more likely to overeat when unexpected cravings arise. Go for less more often rather than more sporadically.
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