April 17, 2010
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Bulimia is a sickness that has become more and more rampant in today’s modern world. The causes of this eating disorder are countless. Some blame it on the media because of its modern definition of what is beautiful or sexy. Body images that are unrealistic and almost impossible to attain are planted in the young minds of teenagers and even some adults.
Bulimics suffer both physically and psychologically. Not only does their weight fluctuate at an unhealthy rate, but they also feel depression because of their poor self image. In some extreme cases, bulimia has been known to kill a number of its patients.
Fortunately, people afflicted with this disease have a good chance of beating it—provided that they seek professional help. Around 80% of all bulimics are able to get successful treatment so long as they undergo therapy and counseling.
Unfortunately, bulimic relapse is a common occurrence. This is why it is important to know the ways to prevent a relapse.
- Avoid becoming too hungry. Binge eating is usually caused by extreme deprivation so be sure to diet moderately.
- It is also advisable to watch what you eat. High-carb and high-cholesterol foods should be avoided, but you also shouldn’t make them taboo. Doing so might make you feel more drawn towards it. So as a first step, it is ideal cut down on high-fat foods instead of eliminating them entirely from your diet.
- Places that promote overeating should also be avoided. This includes fast food restaurants, buffets, or parties. Your environment will be crucial to your goal of avoiding a relapse.
- Whenever you have compulsion to binge and purge, try to restrain yourself for around half an hour. Try a few positive visualization techniques such as the feeling of accomplishment you’ll get once you are able to overcome this urge.
- Lastly, you should also have some fun. Do at least one activity per day that will make you happy and uplift your mood. Keeping yourself occupied should get your mind off eating or sulking over your disorder.
March 17, 2010
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Everyone who has ever tried dieting knows that it is not easy to stick to a weight loss program. The feeling of deprivation is often enough to want you to give up. So instead of drastically changing your diet, it is a good idea to do things gradually. Here is a six-step guide on how to eat less and lose more weight.
- Small but complete meals. In order for you to be satisfied with what you eat, your meal should have the right amount of fat, proteins, and fiber. Failing to strike a balance may make you feel “un-full” which may cause you to eat even more.
- Never deprive yourself. In conjunction with step 1, drastically cutting down calories may also lead you to feeling hungrier and thus consuming even more food. Set a realistic target such as reducing the size of your food portions by around 20 or 25% initially.
- Eat tasty food. In order to remain sane, it is always advisable to permit yourself to an occasional treat or a good hearty meal. Eat delicious food every now and again but be sure to eat smaller portions.
- Avoid drinking calories. You already eat loads of calories as it is, there’s no need to add to your caloric intake by drinking more calories. Drink water or tea instead of sugary fruit juices or soft drinks that have as much as 150 calories per can.
- Exercise, exercise, exercise. Perhaps one of the best fat loss tips is to have some sort of exercise regimen. Without regular exercise, your diet will not be as effective as you’d want. It can be as simple as jogging a couple of miles every other day.
- Easy does it. Remember that your brain will need around 30 minutes to process before it tells your body that it’s full. Because of this you’ll need to eat at a slower pace by chewing slowly and by not stuffing your mouth with the next bite until you’ve swallowed everything. GP
January 30, 2010
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Some doctors suggest that humans are genetically programmed to put on weight during winter. Our metabolisms drop, we are exposed to less sunlight, and we usually exchange low-calorie meals for high-fat diets whenever it gets chilly. Although these may seem inevitable, here are some tips for healthy living to ensure that you don’t start gaining too much weight the moment the first snowflake falls.
Tips:
- Too much of anything is not good. Studies show that putting on extra weight during the winter actually boosts our bodies’ immune system. Excess fat may provide extra energy to help our bodies combat viruses. This means that first and foremost, it’s okay to put on some extra pounds during the cold—just be sure to keep it at a reasonable rate.
- Keep it sunny. Staying indoors during winter makes you feel down. In order to fight this feeling people tend to eat comfort foods—usually those that have loads of carbs and calories. This is why it’s important to keep your attitude sunny. For a change of pace, bundle up and go outside for a walk or even join a snowball fight. It doesn’t matter what you do outside; just find a way to get some sun exposure.
- Try some winter sports. Winter should be seen as an opportunity to try out a new sport. Skiing and snowboarding are always an excellent choice but there are other simple alternatives that are easier to take up such as snowshoeing or ice skating. If it’s too cold, why not try swimming in an indoor heated pool?
- Watch what you eat. Instead of stuffing yourself with high-fat, calorie packed meals, try to look for healthier alternatives that will be as satisfying. Don’t make the mistake of depriving yourself though as this season is the time for cookies, candies, pies, and all sorts of treats. Everything in moderation should be okay. GP
December 25, 2009
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Healthy eating habits are essential for a meaningful workout. Whether you’re off to a weightlifting session or running a few miles for cardio, it is necessary to fill your body with enough energy that will last you throughout your workout. It is generally advisable to have a full meal around 2 hours before a workout to ensure that you are at your optimum energy level when you exercise. However, there are also some instances wherein your schedule may not be as accommodating. Nonetheless, you’ll still need to eat something before you work out.
Here are the 10 best food items to eat right before a workout to give you the energy boost that you’ll need:
- Chocolate (1 snack-sized bar): bioactive compounds phenylethylamine and tyramine in chocolate are excellent energy boosters.
- Carbohydrate energy gels (1 packet): these easy to digest gels don’t contain any fat and packs loads of concentrated carbs.
- Bananas (1 medium-sized): the potassium in bananas facilitate in proper muscle and nerve functions.
- Trail mix (half a cup with dried fruit, seeds, and nuts): contains a lot of zinc and phosphorous for extra energy and muscle healing.
- Yogurt (8 ounces, low-fat): aside from a boost of energy, the magnesium found in yogurt also helps the body’s metabolic process.
- Energy bars (1 bar): look for bars that are packed with carbohydrates (i.e. Gatorade bar).
- Oatmeal (1 cup): the fiber in oatmeal helps gradually release carbs in your body for sustained energy levels Almonds (12 pieces): monounsaturated fats in almonds are superb energy boosters.
- Pasta (½ cup, cooked whole-wheat): lots of complex carbs that helps increase glycogen (stored energy) in the muscles.
- Lentils (1 cup, boiled): Low in calories and fat but will boost your energy because of the presence of copper, calcium, zinc, potassium, magnesium, iron, B vitamins, fiber, protein, and carbs.
December 17, 2009
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If you’re looking to shed off those extra pounds, you’ll have to burn body fat. One of the best ways on how to burn body fat fast is by improving your metabolism. This should not be too difficult so long as you combine exercise with the right diet. Below are a few tips that should come in handy in burning that fat.
- Increase Your Protein Intake. Your body needs protein to be able to build muscle mass. More muscles means your body is able to burn fat at a faster rate—less fat is stored in your body and converted to actual body fat. It is of course necessary to combine this with regular exercise.
- Eat foods with high fiber. Another good way to burn fat is by adding fiber to your diet. Aside from generally improving your health, fiber is also known to facilitate fat burning in your body. Leafy green salads are a great source of fiber.
- Put on some muscle mass. Muscles don’t only make you look good. They actually serve a very important purpose. The more muscles you have, the better your metabolism is. This means the food you eat is burned at a faster rate. Do some resistance training every other day to pack in some muscles.
- Do some cardio. If time permits it, you may find it easier to split your cardio exercises into two. Some studies show that 30 minutes of exercise in the morning combined with 30 minutes in the evening is more effective than a full 60-minute cardio workout—and it becomes less tedious too.
- Say no to carbs—especially at night. You should generally stay away from high-carbohydrate foods such as processed goods and those with lots of sugar. This is especially true before bedtime as these carbs are deposited as fat while we sleep. If you must eat before hitting the hay, opt for fruits or veggies.
Provided and Edited by the Swedish Website tbguiden.se. Tillhandahåller Tandblekning och tips för bästa Blekning av tänder.
November 25, 2009
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A lot of people experience a dip in energy towards the mid-afternoon. As a response, they often resort to high-fat, high-sugar snacks to boost their energy levels. This is generally ill-advised as the sugar and calorie content of these unhealthy snacks will cause more harm than good. This is why it is necessary for us to have hearty eating habits during lunchtime to avoid this cycle.
It is always advisable to pack your own lunch for work instead of eating out. Aside from saving on lunch money, you’re also sure of what you’re stuffing your body with. Unless you yourself prepare your lunch, it would be almost impossible to determine the nutritional content of what you eat. If you have no other choice then you should choose steamed, poached, or grilled foods when eating out. Also ask the waiter to put your sauce or dressing on the side.
Here are some wonderful lunch ideas that are not only extremely healthy, but satisfying as well.
- Crab rolls: cooked lump jumbo crab meat (6 ounces), light mayonnaise (1 teaspoon), sweet pickle relish (1 teaspoon), thinly sliced scallion (½), ground pepper (1 pinch), and a couple of hotdog buns.
- Turkey wrap: flour tortilla (1), light mayonnaise (1 teaspoon), deli turkey (2 or 3 thin slices), shredded lettuce (½ cup) , tomato (2 slices), shredded cheese (1 tablespoon), and salt & pepper for extra flavor.
- Grilled chicken salad: romaine lettuce (2 cups), seasoned and grilled chicken (3 ounces), red or green peppers (2 tablespoons), tomatoes (3 wedges), cucumber (6 slices), baby corns (4 pieces), your choice of low-fat dressing (2 tablespoons).
In general you should avoid eating fast food takeout for lunch. These greasy foods have very little nutritional benefits and have loads of carbs and calories. Also stay away from the following food items:
- Battered or breaded chicken.
- Caesar salad (although it is a veggie meal, the dressing is packed with loads of fat).
October 17, 2009
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Want some tips for healthy living that will not require you to buy an unreasonably priced exercise machine or subject yourself to a food deprivation diet? If you said yes then you should read on below as before you lies the 6 simple habits of a healthy man that aren’t at all too difficult to live by.
- 8 glasses of water each day. It actually depends on where you live or how much liquids you secrete, but 8 glasses is a good benchmark. Drink enough water such that your urine is fairly clear, just a hint of yellow.
- One can of soda per week. Sodas contain very little nutrients, if any. They’re nothing but calories, sugar, and other unhealthy ingredients. If you must, limit yourself to a can of soda per week.
- One snack a day. Those with a sweet tooth should cut down their sugar intake to avoid the risk of diabetes. If eliminating it entirely is too much to ask, limit yourself to one snack (i.e. a cookie or a small candy bar) a day.
- Three breaks each day. Being too stressed will have a lot of negative effects on one’s health. To avoid this, give your body and mind a break every now and then to recharge yourself and refresh your senses.
- 30-minute daily walks. If hitting the gym is just not an option for you, you can always choose to do some walking. Instead of taking the car, try to walk short distances. Walking will not only help improve your metabolism, but you’re also saving the environment in the process.
- Brush and floss twice a day. Some people underestimate the need to keep their pearly whites in top condition. All sorts of bacteria in your mouth will lead to a variety of diseases. It’s as simple as brushing and flossing when you wake up and before you go to bed. How hard can this be?
September 17, 2009
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I’m sure you’ve already been told more than a hundred times that breakfast is the most important meal of the day. Studies have shown that breakfast is essential for those who want to have healthy eating habits. Controlling what you eat for breakfast is also crucial for your goal of shedding off those extra pounds. It is a fact that people who skip breakfast tend to eat more throughout the day as compared to those who have a hearty morning meal.
It is necessary to eat within an hour after you wake up. Doing so will maintain your hormone and blood sugar levels. This will guarantee that you have sufficient energy for the day ahead and also prevents you from overeating at lunch. Breakfast will also set your metabolism in motion to help you burn more calories throughout the day.
However, it is very important to watch what you eat as most breakfast foods are packed with unwanted calories and carbohydrates. Regular bagels, white bread, fried bacon, and canned meats are just a few examples of products you should try to avoid. Here are some healthier alternatives that should fill you up but won’t pack in as much calories and carbohydrates.
- A piece of whole-wheat bagel topped with a tablespoon of cream cheese (light) and a tablespoon of strawberry jam (light),
- 2 slices of toast (whole-wheat) with a tablespoon of apple butter (apple puree with very little fat, no actual butter, and tastes really good) or peanut butter, and a medium-sized apple,
- Half a cup of high-fiber cereal or granola mixed with 1 whole cup of fruit yogurt (fat-free).
As mentioned earlier lots of breakfast foods are loaded with sugar, calories, and carbs and have very little (if any) nutrients in them. Here are some that you should rather not include in your breakfast dish.
- Donuts
- Muffins
- Danishes
- Buttered toast
August 26, 2009
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Specific nutrients and vitamins protect certain parts of our bodies. Even though taking supplements may be a great way to ensure that your body is getting all the vitamins it needs, a balanced diet is still equally important. Provided below are a list of foods that you should be eating to guarantee that the major parts of your body remain in tiptop form. They are excellent tips for healthy living.
Tips for healthy living
- For the heart. The essential fatty acids provided by Omega-3 are what your heart needs in order to decrease the risk of heart disease. You should eat sardines, mackerel, or salmon.
- For the eyes. In order for your body to produce the needed Vitamin A to protect the eyes from harmful diseases, you’ll need to up your Beta-carotene intake. You can do this by eating carrots, broccoli, yams, sweet potatoes, and other green leafy veggies.
- For the skin. Among other things, Vitamin C facilitates in the oxygen flow to our skins. It is also known to help heal bruises, cuts, and scar tissue. Fruits with high Vitamin C content include oranges, papayas, and grapefruits.
- For the bones. Aside from calcium, boron is also an important nutrient for our bones. Boron is crucial in the body’s absorption of calcium so you should start eating fruits and veggies such as apples, pears, grapes, peas, and broccoli.
- For the joints. Copper is essential for the production of enzymes that strengthen the joints and bones of our bodies. Seeds, nuts, shellfish, and oysters are a great source of copper while organ meats (i.e. beef liver) are also known to have high copper contents.
- For the reproductive organs. High levels of zinc are associated with sperm motility, sperm formation, and male hormone metabolism. Oysters are an excellent source of zinc. Lamb, chicken, and lean beef should also provide sufficient levels of zinc for your body.
July 17, 2009
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In order to have healthy eating habits it is advisable to avoid eating heavy dinners. Because of the fact that you won’t be engaging in any exercise after your evening meal, it is less likely that your body will be able to burn the calories you take in. Nonetheless, it is still necessary to have a satisfying meal for dinner to avoid the desire to snack compulsively right before you hit the hay.
Not having a hearty and satisfying dinner may make you feel hungry just before you sleep. This is one of the worst eating habits ever as these snacks often end up to be high-fat, calorie-packed quick meals. To keep away from this, it is necessary to fill your stomach with veggies, complex carbohydrates, and protein during dinner. After all, you’ve had a long day at work and you definitely deserve your reward.
It’s okay to have some dessert after dinner so long as they’re healthy. Half a cup of frozen low-sugar yogurt or sorbet, or even a cup of fruit salad shouldn’t cause too much damage. As a benchmark it is ideal to make dinner the lightest meal of the day. Here are some healthy dinner ideas.
- Pasta primavera: cooked bowtie pasta (½ cup), steamed broccoli (1 cup), carrots, zucchini, marinara sauce (¼ cup), and parmesan cheese (1 tablespoon).
- Grilled or baked seasoned chicken or broiled fish filet (4 ounces), a small baked potato with low-fat sour cream (1 tablespoon), steamed broccoli (½ cup), and margarine (1 teaspoon).
- Fajitas: a flour tortilla, grilled steak or chicken (3 ounces), grilled green peppers and onions (½ cup), salsa (¼ cup), and low-fat sour cream (1 tablespoon).
Aside from rice, bread, and other high-carb foods, here are some other things you should also try to steer clear of during dinnertime:
- Huge portions.
- High-fat, high-calorie desserts (ice cream, cookies, pastries, etc.).
- Creamy high-calorie sauces.
