Fighting Depression With Nutrition

Did you know that over 120 million people around the world are affected by depression? I find this to be a very depressing statistic. Fortunately depression can be combated with proper dietary habits. So what is depression? Depression is one of the most common mental disorders presenting a depressed mood, loss in pleasure, feelings of guilt or low self-esteem, disrupted appetite or sleep, poor concentration, and low energy levels. Depression can become either a chronic or recurrent condition leading to substantial impairments in one's ability to care for his or her everyday tasks. Unfortunately, about 850,000 people die every year due to depression related circumstances.There are five major types of depression:

Major depression.

Major depression is all around us. When one has major depression they experience symptoms such as sadness, loss of interest or pleasure in particular activities that one may have once enjoyed, weight gain/loss, under/over sleeping, low self-esteem, and thoughts of death or possibly suicide.

Dysthymia.

People who are mildly depressed during most days of the week typically have dysthymia. This condition is closely related to major depression but more mild and not as severe.

Seasonal affective disorder.

Some individuals experience a less severe type of depression during certain seasons of the year. Most occurrences of this type of depression occur during the wintertime possibly do to the lack of sunlight, causing a vitamin D deficiency and other related issues.

Postpartum depression.

Many women experience this form of depression within the first few months of giving birth. The symptoms are eerily similar to those of major depression and often interfere with the mothers desire to take care of herself and the new child.

Bipolar disorder.

This type of depression is commonly used in films depicting someone who is happy one second and angry the next second. Such a view of bipolar is taken to it's furthest extreme. Having this condition may have subtle symptoms such as feeling depressed every other day.

So what causes depression? It is generally caused by an imbalance of chemicals in the brain called neurotransmitters, specifically serotonin, dopamine, noradrenaline, and gamma-aminobutyric acid. These imbalances are caused by a number of underlying factors.

Fortunately, by providing one's body with proper nutrition, the symptoms of depression can be minimized. Any individual who wants to combat depression should include foods rich in tryptophan, zinc, vitamin D, and omega-3 fatty acids. These nutrients can also be obtained through dietary supplements from the local supplement store, pharmacy, or online. Here are the following nutrients needed to fight depression:

Vitamin D.

Vitamin D can be obtained from fish oil, cows milk, soy milk, orange juice, and mushrooms. These foods may also have anti-inflammatory properties increasing the flexibility of the cell membranes, and helping the brain's neurotransmitters work properly.

Tryptophan rich foods.

Sources of tryptophan include turkey, chicken, lamb, beef, dairy, spelt, nuts, soy, tuna, beans, and salmon. Tryptophan is an amino acid that can help produce good feelings and promote better sleep.

Omega-3 rich foods.

Sources of omega-3 fatty acids include fish, flaxseed, walnuts, pumpkin seeds, and canola oil. Studies have shown that when people's diets are lacking in omega-3 fatty acids, they tend to have higher occurrences of mood disorders and schizophrenia.

Folate rich foods.

Sources of folate include beans, orange juice, hazelnuts, spinach, avocados, and wheat germ. Low levels of folate have also been associated with poor brain performance and depression.

Foods rich in zinc.

Sources of zinc include oysters, chicken, cheddar cheese, yogurt, beans, basil, beef, pumpkin seeds, and fortified grains. Research has shown depressive behavioral patterns associated with low zinc intake.

While the above are important to include in one's diet to prevent depression one must also avoid consuming trans fats, saturated fats, high glycemic foods, and alcohol. Also, one should avoid low-carb and high-protein diets, and skipping meals.

By following these nutritional suggestions you will be multiple steps closer to being depression free. Remember, nutrition is not the only method for fighting depression. You must use any and all methods at available to fight this sometimes chronic condition. Always tell your doctor before making significant changes to your diet.

Bart Waldon, ISSA Master Trainer, is the fitness director for http://www.YourOnlineFitnessTrainer.com and he invites you to use the world's most advanced online personal training program with his guidance and support.

Article Source: http://EzineArticles.com/?expert=Barton_Waldon

How to Deal With Depression the Easy Way

Depression is an unsound mental health condition that spares nobody. Depression can alter a persons actions and can easily be seen by the way he does the things he usually does. It can affect sleeping and eating habits, as well as how he thinks and deals with others. This mental condition is often behind a persons pessimism and sudden loss of self-assurance. A person afflicted by depression isolates himself from his social network.

Depression changes a persons social skills and makes it hard for him to relate with other people. The person will eventually develop pessimism and become short-tempered. His hopelessness will become visible by the way he interacts with other people. When this is already happening, one must know on how to deal with depression.

Many people do not know how to deal with depression. It was perceived that depression is just a normal episode in our everyday life. Knowing how to deal with depression must always begin in figuring out the signs of depression. Various perceptible indications of depression are weight loss or gain, changes in the usual appetite, insomnia or excessive sleeping, low self-esteem, feeling of insignificance and desperation, loss of interest in the activities he is fond of doing, short-tempered, loss of focus, short attention span, chronic low energy, obvious cynicism and melancholy. When these are being manifested by somebody you know, that person might be down with depression.

All of us must find out how to deal with depression. This will help in the swift recovery of the person tormented by depression whether it is you or somebody that is valuable to you. As soon as you figure out that the person in suffering from depression, you can help them get the available treatments in the market. These will also help you and educate you on how to deal with depression. Here are some ways you can help a person suffering from depression.

a. Foster compassionate relationships. Love and support from the patients social circle is important in curing depression. Seclusion is one of the most noticeable signs of depression, when seclusion takes place the link and interaction with the social network ends. Steady contact and activities are imperative in helping a person recuperate from depression. It helps deflect the persons attention and thoughts away from constructiveness.

b. Do not abandon yourself. Take care of yourself by doing the things that you take pleasure in. Help yourself and do not just depend on others in helping you pull through from depression. The will to get out of that state is very critical. This comprises not just the mental but the physical and emotional facets as well. Allot appropriate hours for sleep, watch your diet by eating the right foods and treat yourself often.

c. Engage in habitual exercise. Exercise generates endorphins. Endorphins are chemical matters that are being produced by the pituitary gland when a person needs to stop pain. These chemical substances are believed to be tied to production of hormones that makes people happy and in control with their sense of being.

d. Throw away Pessimism. The pessimism destroys all hopes left in a person and results to heavier depression. Instead of brooding in negativity, indulge yourself with positive energy. Surround yourself with people who will bring positive aura in your life. Think of beautiful thoughts by thinking only of positive things. Become more productive and not destructive. When you are depressed you also affect other people negatively.

Depression is not impossible to cure. The first step in how to deal with depression must always start with acceptance. Accept that you cannot do things by yourself and that there are things beyond your means. Do not lose hope, it is always the last thread that keeps man from succumbing to depression.

Lots more good information about how to deal with depression [http://overcomingdepressionguide.com/how-to-deal-with-depression/] will be found if you visit our website that talks about overcoming depression [http://overcomingdepressionguide.com/].

Article Source: http://EzineArticles.com/?expert=Carl_Clark

More About Weight Loss and Depression

In my previous article about weight loss and depression I discussed this problem briefly, but now it's time to take a more specific and medical look at the problem. I feel it is important to understand what we are dealing with to find solutions for this situation and I also want to provide little more information how it's related to weight loss.

Many people who have an overweight problem feel that it is also one reason they feel depressed. They feel pain and psychological stress because of this and they are told by their doctor that if they lose weight the pain will go away. It is true that weight loss may reduce some arthritic or musculoskeletal pain and reduce limitations to movement. However, some pain is due to other entities like too little sleep, and weight loss is not the first answer. Also depression is mostly a psychological condition, and this is important to understand clearly. However, being over weighted contributes to depression on a psychological level because many people have a bad self image because of it. It also affects our body chemistry, which in turn can have a bigger affect to our mental health than we know.

If we now look at this problem medically, it has been proven that a chemical called Serotonin, which is found in the brain, helps us stay happy. If we lack Serotonin, temporary treatment could be getting more of it for a short period of time. Eating carbohydrates helps to increase serotonin levels and could be the reason we sometimes feel we need more of them. From this is easy to draw a conclusion that if you suffer from depression, do not follow a carbohydrates restricted or low-carbohydrates eating plan. There are diets available for people who want to eat only the healthiest carbohydrates. Good carbohydrates include foods like oats, whole wheat bread, pasta, basmati or wholegrain rice, and beans or legumes.

Studies show also that small amounts of Selenium have also been effective in the treatment of depression. Selenium can be obtained by eating whole wheat bread, bran, Brazil nuts, tuna, onions, tomatoes and broccoli. Include some of these healthy foods on a regular basis in your diet.

We all know vegetables and salad are healthy, and I strongly recommend including these in your diet, also include a couple of meals with fish each week - unless you're a vegetarian. The antioxidants and fatty acids found in these foods help protect the brain cells from ageing which can in turn help fighting depression and keeps you in good overall condition and health.

When one is depressed, it is important to find uplifting things to do and enjoy life's small pleasures. For this reason, don't skip meals, especially don't skip breakfast! Eat a good healthy breakfast and try to exercise daily. Exercise will get your mind and body going and thinking of other things and you will feel much better. When you exercise, you will burn calories, so make sure you eat enough to get the needed building blocks for your body.

To have a stable metabolism is wise and healthy and it will affect your blood-sugar levels, which in turn improves mood, and will help you in your battle against depression. This is why a regular daily routine can help, when you combine exercise and diet. It is always better to eat several small meals than just a couple big meals per day. Your system will manage the metabolism easier because it doesn't have to digest big amounts of food and it prevents unnecessary fatigue. These are all smart approaches towards a healthier and balanced life and will help you conquer depression.

Kevin White has studied overweight problems for two decades, his methods and psychology have helped countless people to success.

Get your own "Dangers in Weight Loss" -PDF ($50 value) absolutely free: Kevin's Weight Loss Blog [http://kevinwhiteproducts.com].

Article Source: http://EzineArticles.com/?expert=Kevin_M_White

The Secret Formula for Weight Loss

If you've decided that you're ready to eat a little bit better, lose a little weight and/or feel a little healthier you might have been looking at what you're eating and maybe have made a decision that you need to make some changes. And, let me tell you that I think that's AWESOME!!!! However, being thinner or at your goal weight doesn't always mean that you should be eat less food or starve yourself.

One of the best ways to lose those extra pounds is by counting calories. It's quite simple to do and I'm going to share with you how I do it. It's my secret formula for weight loss.

1. Find a calorie tracking program and create an account. I like loseit.com or myfitnesspal.com. They are free and you can access either one from a computer or smartphone. That helps keep me accountable even when I'm on the go. Personally, I use loseit.com because I like earning the badges. That's the competitiveness in me coming out. icon smile The Secret Formula For Weight Loss

2. Determine what your weight loss goal is. I like to have a long term goal in mind and then break it down into mini goals. Mini goals help keep me motivated to keep working towards that bigger number.

3. Determine how many calories you will need to consume each day by referencing your Nutrition Guide that came with your workout program. Keep in mind that those guidelines that are set in the book are what you should follow and not that on the calorie counting program that you're using. Depending on the workout program you may actually need to eat more then what you think you need to because your body is going to be burning a lot of fuel.

4. Start entering in anything that you have consumed for the day. Yep, record it all, even if it puts you over the recommended calories for the day. The longer that you log your meals, the better you'll become at managing what you should and shouldn't each eat day.

5. Enter in any activity that you participated for the day. Housework, yard work or the fitness program of your choice. You'll want to enter in the level of intensity used and the amount of time you spent working out.

6. Use this program each and every day! Every day you'll log in your physical activity and what you eat. If you find that you've gained a little weight or hit a plateau which unfortunately, happens from time to time, you'll have the information needed to go back and then make changes to move you forward. The goal with entering all of this information in is to have a deficit between your activity and what you eat so that you'll start seeing changes within your body. Please, please, please do not get upset if the scale does not move. It's just one of many instruments that can determine your level of success.

If you're not using a nutrition guide that came with a workout program, you'll want to keep a few things in mind.

DO NOT eat less than 1200 calories per day regardless of what kind of activity you are doing. If you're adding activity into your day, you'll actually want to bump your calories up by learning what you need to eat based off of a few things: your weight, your height, your age and how intense of an activity your doing. The programs I referenced above should tell you that. And, there are some really great devices that can help you get even more accurate information on how many calories you burn. I use a fitbit but there are other items like the Nike Fuelband, the BodyBugg, or a heart rate monitor. Take a look and choose one that best fits your needs.

As you're planning your meals, you'll want each meal to contain a 40% carb ratio, a 30% protein ratio and a 30% fat ratio. You will also want to replace processed foods with low density, high fiber foods whenever possible. One thing I suggest is picking foods from our "New You" Food Guide. The closer to the top of this guide, the better results you'll have. No matter how much you workout, if you don't make smarter food choices, you won't get optimum results.

I hope this article provides you with a better understanding of how to count calories and to lose weight.

Article Source: http://EzineArticles.com/?expert=Laura_Kelly-Pifer

7 Fast and Free Slimming Secrets

You've heard all the hype, the gimmicks, the mystical ancient tricks that are supposed to be your shortcuts to lasting weight loss success... If only it were that easy, right?

The one thing we do know is that healthy, lasting weight loss doesn't happen overnight, but it is something you can have if you follow the right plan. However you decide to begin your weight loss journey, take a moment to read the tips below and keep them in mind along the way.

1. DRINK PLENTY OF FLUIDS

Did you know that 74% of adults are dehydrated? This can slow metabolism 3-5%, and keep the pounds on. Another reason to drink plenty of fluids is that 37% of people can confuse thirst as hunger. So drink plenty of fluids, and you'll have healthy energy and help your body flush out toxins, feel fuller, and help your metabolism too.

2. EAT PROTEIN

Protein is a key way to help keep blood sugars level, and keep you from getting hungry. But not all protein is created equal.

3. EAT FRUITS AND VEGETABLES

Did you know that 83% of adults don't eat enough fruit every day, and 72% don't get enough vegetables? These are critical to losing weight as they fill you up, provide healthy antioxidants and fiber, and are low in calories. You can 'eat more' and weigh less by adding fruits and vegetables to your diet.

4. AVOID THE COLOR BEIGE

Did you know that beige foods tend to be high in carbohydrates and calories, but low in nutrition? Bread, rice, and pasta may taste great, but they can add up to more calories, and more fat. One cup of refried beans can be 500 calories! You could eat almost 10 servings of fruits and vegetables, and still not reach 500 calories. So avoid beige, add color to your plate and you'll lose weight.

5. GET SOME SLEEP!

Too little sleep, and your body won't function and you'll gain and retain weight. Maybe it's a coincidence, but 68% of us don't get 8 hours of sleep per night, and almost the same percent is overweight. Sleep, and you're body will de-stress, de-tox, and retain less cortisol to make you gain weight.

6. PORTION SIZES COUNT

The average plate of food is 2-3 times larger in size and calories than just 30 years ago. Did you know that a serving size of protein is the same size as your computer mouse? Two cups of mixed greens should be about the size of two baseballs. A serving of fruit the size of a tennis ball. A serving of butter or cheese the size of a dice. Little tricks can help you keep portions under control, and help you lose weight.

7. EXERCISE!!!

The best way to boost metabolism, boost mood, and boost weight loss is to exercise. Simple tricks like go for a 10 minute walk, 3 times a day can help you lose weight, build muscle, and look better.

And Remember...

It's the inches-not the pounds. Many people look to lose pounds, but that can be misleading. Did you know that 1 lb. of fat is the size of a large grapefruit? 1 lb. of lean muscle the size of a small tangerine. By boosting exercise you'll lose inches, but may not lose pounds. But this is good, as muscle burns more calories and can help keep you healthier. So don't focus on the scale, focus on how your clothes fit. That's' the true test of weight loss.

Want to lose weight, tone up, or just get healthy? Join the 90-Day Challenge, and you will not only help yourself, but others too.

Many of us are looking for a simple solution, an easy way to get in shape! Most of us have tried fad diets that left us bored, hungry, or spending hundreds of dollars on special foods. Or we bought exercise videos that didn't tell us anything about nutrition and aren't targeted to special needs.

Now, ViSalus Sciences has created Body by Vi, combining our unique and life transforming products along with our online and offline support tools. No one else can offer the same comprehensive program that includes a simple nutritional plan with recipes, menus, exercise tips and programs, and online community support. If you'd rather not get weighed in public, or eat expensive foods, or be forced to go to the gym, this is the program for you.

All the details can be found right here. http://whyvi.myvi.net/challenge

Article Source: http://EzineArticles.com/?expert=Adrian_Loepp

The Disadvantages of Quick Weight Loss Diets

If you want to lose 50 pounds to fit in an expensive designer dress that you just bought, you may have to readjust your time frame for weight loss if you don't want to feel frustrated, guilty or even angry with yourself. It's better to set small and achievable weight loss goals. Instead of wanting to lose 50 pounds, set a goal to lose 5 pounds. When your goal is reached, feel proud of your achievement and set another 5-pound goal. If you like to buy new clothes that are too small as a motivation, only buy them one size smaller than your current size and don't buy any expensive items either.

You must feel good about your diet plan otherwise you will end up choosing fad diets that offer quick weight loss but don't deliver when it comes to maintaining the weight loss. If you still don't know, there are simply no quick weight loss diets that work and you can't be slimmer than your own body will allow, so if you're struggling to lose a few pounds, it may never happen. Nippy fixes simply don't work.

Don't even bother with weight-loss strategies that will backfire. They use nippy fixes that aren't based on the right principles and right attitude for weight loss. Many fad diets claim to provide quick weight loss but they are just a fad. After the initial boom in popularity, people will soon realize that they simply don't work. Here are some things that you should keep in mind. Try to avoid purchasing weight loss products that rely on these principles:

1. The diet plan requires you to skip meals. Skipping meals is not a healthy habit and it can even cause serious health problems particularly for diabetic people. Skipping meals causes hypoglycemia, which is a condition wherein your blood sugar is low. You will simply want to eat twice as much at your next meal...

2. The diet plan only requires dieting without exercising or exercising without dieting. Humans need to exercise to maintain proper blood circulation and bodily functions. If a diet claims to make you lose weight without exercising, it doesn't make sense. That being said, exercising alone won't work if you keep eating like there's no tomorrow. It's always best to combine exercise with a healthy and balanced diet.

3. The diet plan doesn't require you to take action right now. Now is the time to start losing weight. If a diet uses delaying tactics, you certainly won't start to lose weight anytime soon. You're likely dealing with a fad diet.

What it really comes down to is knowing your body. Although the tape measure or scale may tell you that your weight loss isn't going as fast as planned, do you feel otherwise? Are your energy levels higher? Then feel positive about your weight loss. It's better to do it slow and maintain the weight you have already lost than gain it back. Weight loss is never a quick process, no matter what the latest fad diet says...

Tip: Did you know that simple guided mediation can actually boost your fat burning efforts? Visit Nicole's blog and check out her amazing new brain entrainment technology that will end your body fat loss [http://quickweightlossplan.net/blog] struggles for good!

Click here if you are interested in boosting your fat burning efforts, boosting your energy and skyrocketing your self confidence for free => [http://quickweightlossplan.net/]

Article Source: http://EzineArticles.com/?expert=Nicole_Barry

Calorie Shifting Diet - Is it the Latest Fad Diet?

Calorie shifting, also known as calorie cycling, is it the latest among fad diets? It is rapidly increasing in popularity and there are not many scientists questioning it. But what is the calorie shifting diet? Is this diet really brand new or has it been around for ages? (I guess you know my answer to that).

What is the basics of this diet? We all know that in the good old days (millenniums ago) people often starved during dry seasons or whatever. People with a high metabolism had little chance of surviving these periods. Why? They lacked the ability to store fat for later usage. However, the people that had this ability survived the starvation period because their metabolism decreased to a minimum, using only exactly what the body needed. So they survived for a long period of time eating only 500 calories a day. This meant survival of the fittest (evolution according to Darwin), but as the world is today this heritage means death of the fattest.

Our body is slow at adjusting the basal functions, such as just metabolism.

So, what does this tell us about low calorie diets? Well, if you are really disciplined and persistent you will lose weight, but you'll have to go through a lot of pain and torment yourself. Meeting a person that is eating 500 calories a day makes me scared, they are angry and hungry and you are afraid of being eaten by them. Uhm, maybe not, but you get the picture.

We were supposed to talk about the calorie shifting diet, so back on track. Our metabolism is complex and it is working to what it think is in favor for your body. This means preparation for a starvation period. The metabolism calculates a mean of the last 2-4 days and it presume that you will eat pretty much the same foods the next coming days. This gives us our window of opportunity to manipulate it (the metabolism). If we ate a certain way the latest days, a way that increased the metabolism, we could keep this higher rate by fooling our body.

How?

We shift the type of calories, hence the name calorie shifting. The metabolism doesn't know what to expect so it will keep on burning fat for fuel. The uniqueness of this diet is that you lose fat fast, most other fast weight loss diets makes you lose water and muscle and, in fact, as you lose your lean muscle mass you also decrease your ability to burn fat.

I always recommend that you start exercising when you are on a diet, and although calorie shifting works without exercising, it works way better with exercise. As I wrote above, if you decrease your muscle mass so will the ability to burn fat. Why is that? Well, muscles, liver and brain are the main users of energy in our body. You are not likely to increase the size of your brain so it will use about a quarter pound of carbohydrates to work well. Oh yes, the brain wants glucose for fuel and it will only use fat if there are no glucose around. However, it will not run as smoothly on fat. That is a major setback with the Atkins diet. You wouldn't pour low grade petrol in your high-performance vehicle, would you?

The liver is a fantastic organ when it comes to burning fat. It actually can burn fat for nothing...yes, nothing at all. Certain diets target this ability well and the calorie shifting diet is no exception.

We want to lose fat! We target the metabolism and the liver for this, we want our muscles to stay and our fat to decrease.

In a lot of fast weight loss schemes you lose water weight, but not with the calorie shifting diet, you may lose some water due to the stabilized insulin level, but that is just healthy and you get the right amount of water in your body.

Jennifer Olsen was a master of failing at different diets. She understood that there were more to losing weight then just going on a diet. Today she has lost nearly 50 pounds with the calorie shifting diet and meanwhile she has finished reading 'Burn The Fat, Feed The Muscle' and she is implementing what she learned into daily activities.

She made a mini-site that gives examples of diets, complete fast weight loss diets, samples of calorie shifting diets and reviews of books that helped her stop living the unhealthy life and turning around into a more healthy life-style.

If you are interested in learning more please Click Here!

Article Source: http://EzineArticles.com/?expert=Jennifer_Olsen

High Fructose Corn Syrup and Obesity

High Fructose Corn Syrup (HFCS) has been blamed for the latest high figures in obesity in the United States of America. This, of course is hotly denied by experts in the Food and Drug industry.

High fructose corn syrup (HFCS) is a sweetener made from corn, and can be found in numerous foods and beverages on grocery store shelves in the United States. High fructose corn syrup is composed of either 42 percent or 55 percent fructose, with the remaining sugars being primarily glucose and higher sugars.

Until the 1970s most of the sugar we ate came from sucrose derived from sugar beets or sugar cane. Then sugar from corn--corn syrup, fructose, dextrose, dextrine began to gain popularity as a sweetener because it was much less expensive to produce.

This manufactured sweetener has become a popular ingredient in many sodas, fruit-flavoured drinks and other processed foods, because it extends the shelf life of processed foods and is cheaper than sugar.

So Why is this being blames by so many Dieticians, for the population being over weight? They say their studies have shown an association in the increased consumption of processed foods and sweetened beverage, many of which contained high-fructose corn syrup, is the root cause of the general public weight gaint

However, research has produced some conflicting results about the effects HFCS being the cause of obesity. For example, the initial studies were based on the general increased consumption of food that contained this manufactured sweetener that often plays a key role in the integrity of food and beverage products that has little to do with sweetening.

In baked goods, for example, it gives a pleasing brown crust to breads and cakes, contributes fermentable sugars to yeast-raised products, reduces sugar crystallization during baking for soft-moist textures, and enhances flavors of fruit fillings.In yogurt, also fermentable sugars, enhances fruit and spice flavors, controls moisture to prevent separation, and regulates tartness.

But recent research - some of which is supported by the beverage industry - suggests that high-fructose corn syrup isn't intrinsically less healthy than other sweeteners, nor is it the root cause of weight gain.

In a recent statement on CBS News, Audrau Erickson. President, Corn Refiners Association stated "Consumers are being misled into thinking there is something uniquely different between a natural sweetener made from corn, high fructose corn syrup, and its close substitute, table sugar. There is no nutritional difference between the two. A sugar is a sugar whether it comes from cane, corn, or beets."

Obesity remains an important public health matter. As a result, many scientists, health professionals and regulators are actively searching for causes and solutions.

Journalists are also covering the subject, with varying levels of expertise. Unfortunately, some press reports oversimplify the issues by attempting to single out specific ingredients, including high fructose corn syrup, as the sole cause for the complex conditions of overweight and obesity.

For more honest and detailed reviews and nutrition tips, go to [http://www.weightloss-secrete.com]

When your there, why not subscribe to their news letter to get delicious recipes to complement any weight loss program.

Article Source: http://EzineArticles.com/?expert=Alice_Miller

Foods That Accelerate Fat Burning

If weight loss is your goal, keep in mind that starving yourself is not the solution. When it comes to losing weight effectively, exercise and a proper diet are key. Moreover, not many people are aware that there are actually foods that accelerate fat burning that they would do well to incorporate into their diet. These foods are not only healthy; they also aid the process of losing weight and more importantly, keeping it off. Having said that, the popular quote "A moment on your lips, forever on your hips" does not always hold true! The following foods allow you to meet your nutritional needs while simultaneously helping you to burn fat:

Capsaicin-Rich Foods - Who would have thought that chilli peppers were useful for anything more than intensifying a culinary experience? But research has shown that chilli peppers possess a unique quality that increases a person's metabolic rate by 20 calories at the most. So the next time you're in search of foods that accelerate fat burning at the grocery store, make sure to throw in some chilli peppers in your cart.

Green Tea - Aside from boasting tons of antioxidants, green tea also carries a fat-burning substance that is even more effective at increasing a person's metabolic rate than capsaicin. Drinking green tea doesn't have to be a chore. One effective way to incorporate this healthy drink into your diet is by having a cup or two before going to bed or better yet, substituting your dessert for a pot of this fat-burning beverage.

Egg Whites - Egg whites are bursting with nutrition. Rich in vitamin B-12, this food makes it to the list of foods that accelerate fat burning because in addition to helping our nerves function optimally and aiding in the production of healthy blood cells, egg whites also contribute to the acceleration of burning fat in the body.

Lean Meat and Fish - For obvious reasons, it is advisable to consume the leaner parts of meat and fish as opposed to its fattier counterparts. Fish meat contains an abundance of omega-3, a heart-friendly acid that is helpful in bringing down the level of "bad fat" in your body. Lean meat on the other hand, is a very good source of protein and it also stays longer in the stomach. This means you won't feel the need to eat until hours after your meal.

Lastly, vegetable oils and butters are a great addition to your menu. Forget all the other types of cooking oil that you see at the store and stock up on canola, olive and sunflower oil. These heart-healthy oils are rich in monounsaturated fatty acids or "good fats" and help get rid of the "bad fats" in your system. Now that you're informed about foods that accelerate fat burning, there's no more excuse left! Get started on your journey to a healthier and more yummy lifestyle today.

No Magic Pills, No Extreme Diets, No "Living At The Gym"... Discover The Little-Known Secret Celebrities And Fitness Models Use To Stay "Photo Ready" Fit Click Here! [http://www.dietfactory.info]

Transform Your Body (Forever) In 49 Days Flat!

Visit www.dietfactory.info [http://www.dietfactory.info] today.

Article Source: http://EzineArticles.com/?expert=Jeffrey_Mills

Top Ten Fat Burning Foods

If you're like most Americans, you have either been on a diet or are currently on a diet. As you may have already learned, crash diets - those extremely low-calorie diets where you might lose weight quickly, are rarely effectively. Certain foods possess special properties that help the body shed pounds effectively. These foods, known as catabolic foods, contain what is known as negative, or reverse calories. Discovered by a medical doctor who was also famous as a healer, catabolic foods cause the body to burn more calories than what they actually contain.

Simply put, catabolic foods are based on over one hundred (100) foods that require more calories to digest than the actual caloric value of the food, thereby burning up stored fat from your own body. As you know, it requires body heat and energy to digest the food you eat. Food that enters your mouth, in order to be digested, requires the use of various body organs such as muscles, intestines, digestive juices, blood cells, liver, pancreas, etc. A 300 calorie piece of cake may require 50 calories to be digested resulting in a net gain of 250 calories to be added to your fat storage. On the other hand, a 25 calorie catabolic food may require 100 calories to digest, resulting in a net loss of 75 calories from your stored fat deposit. While the average weight loss is one pound a day, one lady went from 395 pounds to 156 pounds in just a matter of months. The loss of 239 pounds was actually written up in the Journal of the American Medical Association.

Eating catabolic foods can be more effective than fasting! Catabolic foods also let you feel energetic while losing weight, improves digestion and contains valuable minerals. So, enjoy the following foods while shedding those extra pounds.

Apples

Apples, a fruit enjoyed throughout human history, aid digestion and promotes weight loss. Apples contain a natural substance called pectin, which helps limit the amount of fat absorbed by your cells. Apples also help curb your appetite. In a study done in Texas at the Brooke Army Medical Center studied the effect of pectin on hunger by feeding orange juice to 74 patients. Half of the subjects received plain orange juice and half received orange juice with additional pectin. Subjects who received the pectin-enhanced juice reported feeling little or no hunger for four hours, while the subjects who drank the regular orange juice complained of hunger much sooner.

Chili Peppers

This food has been known for a long time to have a thermogenic effect, meaning that it boosts the body's metabolism. One study conducted at Oxford University showed that adding the equivalent of three chili peppers (in the form of pepper sauce) to a meal caused the body to burn 10 percent more calories than normal without doing anything else. This is due to a substance found in chili peppers, capsicum, which is what helps stimulates the body's metabolic rate as well as helps clean fat out of the arteries.

Chromium Picolinate

This dietary supplement has been known to have fat burning properties for decades. This mineral is an important part of the glucose tolerance factor (GTF), which is a substance that improves the response of your tissues to insulin and helps control blood sugar levels. A study conducted at the University of Vermont, reported in the Journal of Trace Element Experimental Medicine, showed large improvements in the insulin receptors of people with strong family histories of diabetes. Even in persons without diabetes, chromium picolinate has been shown to reduce body fat and builing lean muscle mass.

Lemons

This citrus fruit, originally brought by Christopher Columbus to America, assists in the digestive process by producing enzymes and promoting the absorption of protein and minerals from the food that we eat. The juice in lemons also helps liquefy fat so that it can be flushed out of your system faster. Lemons can also reduce cellulite by cleansing the lymphatic system and stimulating blood flow to the skin.

Mustard

Mustard has been shown to temporarily speed up the metabolism. In a study done at England's Oxford Polytechnic Institute, researchers found that mustard increased metabolic rates by 25 percent. Simply by adding mustard to a meal, subjects burned off at least 45 extra calories within the next 3 hours. Mustard seeds are contain high amounts of essential minerals including selenium, magnesium and zinc.

Oat Bran

Oat bran helps protect against heart disease. In a study, subjects lost weight just by adding oat bran to their diet and nothing else. Oat bran also keeps your digestive system clean.

Peaches

Peaches have both a diuretic and a laxative effect and help stimulate digestive juices.

Raw Almonds

Almonds are a nutirtional powerhouse. Almonds are known to lower the risk of heart disease, maintain healthy blood sugar levels. Almonds contain fiber, protein and fat and are great at satisfying your appetite. A study involved 65 overweight people. The group of dieters who ate 3 ounces of almonds each day dropped 18 percent of their weight in 24 weeks. The dieters who ate the same menu, average a drop of only 11 percent.

Water

Yes, water! One of the most abundant substances on Earth and what makes up almost 70% of the human body. Drinking the right amount of water is essential to maintaining good health and keeping the fat off. A Cornell university study showed that 75% of Americans are chronically dehydrated. If you do not drink enough water, the body stores water between cells and it could lead to you carrying excess water weight. If you are dehydrated, your body stores more fat. Without water, the kidneys are forced to use the liver to help perform its functions. This keeps the liver from being able to burn as much fat as it normally would, so the fat gets deposited in the body. Drink at least 8-10 glasses of water a day.

Yogurt

Making yogurt a steady part of your diet is an excellent to keep the fat off. Yogurt contains probiotics, the live bacterial cultures, that contribute to intestinal health. Eating yogurt helps your body burn fat. A recent study at the University of Tennessee showed that people who regularly ate yogurt lost 22 percent more weight and 61 percent more body fat that people who only reduced their caloric intake. Yogurt is high in calcium, which is necessary for releasing hormones that break down fat.

www.catabolic.com, home of the famous Catabolic Diet, which shows you how to use over 100 fat burning food to achieve your weight loss goals.

Article Source: http://EzineArticles.com/?expert=Todd_Pliss

A Fat Burning Diet In A Fast Food World

Losing weight is one of the most difficult things a person can do. Overweight can suddenly occur when a person has been thin for a number of years or may have been a lifelong battle. Trying to find a fat burning diet can become as hard as searching for a treasure.

There is no doubt that the food that goes into the body affects your metabolism and is what causes the fat. Things such as French fries, cheesecake, ice cream and others have animal fats, sugar and high calories are going to put on weight. Eating these things on rare occasion is fine but not as a daily occurrence.

Sometimes this just happens because of poorly developed habits and other times it can be caused by stress. Stress brings on the desire for comfort, which is found in comfort foods that has fat causing ingredients. For many, a candy bar will bring a feeling of calmness even if it is for a few moments.

In today's food industry there has been a combined effort to make people aware of the importance of the right diet to lose weight. As a result, laws have made it mandatory for restaurants and other food establishments to list the amount of calories and hydrogenated fats on their menus. This makes it easy to stay on a healthy diet.

There is no need to go on a starvation or single food diet. With the reduction of fats, calories and carbohydrates in today's foods, it is possible to enjoy what you eat while not piling on the pounds. However, you need to educate yourself.

The first thing you need to do is to develop a good nutrition chart and see what foods are healthy. Information on this subject is readily available on the Internet. You will find that the food listed is within your budget as well as tasting good.

You will find that foods in this category include such things as berries, vegetables, whole grains, fruits, nuts and other items. Studies have shown that eating several small meals a day or natural snacks between meals rather than just three heavy meals is of great benefit for those trying to lose weight.

With the number of recipes on the Internet regarding preparing these foods you can have excellent meals while shedding the pounds. This cannot be done in a day. It is going to take time but if you really do want to lose weight, that is the way to have a fat burning diet.

Finding the right diet plan in this fast food environment can be incredibly complicated because the temptation to over eat is great. However, even with the right diet plan staying on the plan can be a challenge. Natural Fat Burners [http://natural-fatburners.com/natural-fat-burners/natural-fat-burners] along with a fat burning diet can help you stay on the plan and achieve results. Don't give up! You can do it and good luck with your weight loss goals!

Article Source: http://EzineArticles.com/?expert=Zandra_Jones

How to Burn Fat Rapidly Without Liposuction

Many women want to know how to burn fat without liposuction, safely and quickly. With a way to melt away and lose flab you can gain that slim figure and avoid the cost and risks of a "lipo" procedure.

Liposuction may seem to be ideal because the fat gets suctioned right out of your body. But there is a drawback. Think of it this way. Imagine getting a strong vacuum cleaner stuck on your carpet and it pulls up part of the fibers with the dirt. The result is a small spot on the carpet where the fibers are missing.

Just having a liposuction procedure may seem a quick and easy way to lose inches - but it is not. It costs you a bundle for the procedure, and it doesn't change the underlying problem - how you can control your metabolism to reduce fat from returning to your body. In some cases, your skin can collapse and have lumps or dents if you get over suctioned. When liposuction is not done right, your waist, hips or thighs may be pock marks or "sink holes" when too much fat supporting the skin is removed.

The trick about how to burn fat rapidly is to burn it so that it leaves your body never to return and that you feel so energetic, people just love being around you. Anyone who has attempted to lose pounds fast has tried just every trick or short cut to gain their ultimate figure.

If you are like a lot of women, you need to avoid wasting your valuable time sorting through false promises, flaky gimmicks, scam diets and "over-the-counter" diet pills. There's no sense spending your valuable time and money, and then feeling frustrated or taken advantage of.

A seven step high speed fat loss program can help you get to your ideal weight and figure. And, the good part is that it doesn't take all day. In as little time as taking a shower - fifteen minutes, you can go through those seven steps to achieve a sexier, toned body over time.

The first step of the process is to control your metabolism by eating select foods that throw a "metabolic switch" to ignite high-speed fat loss. You identify which foods that you need to eat so that calories are burned off your body. Otherwise, all of those calories stick like magnets on your tummy, thighs and hips.

The second, third and fourth steps to lose pounds fast also address your dietary intake. Stay away from the "energy robber" foods that steal your health away without warning. There are specific compounds that ruin your health by increasing your body's glycemic load.

If you eat these foods, stop now! You are sabotaging your fat loss progress. By the way, you can eat fats that your body will burn up very quickly - fats that your body oxidizes or "burns up" so that you stay lean. And, there are natural fat loss nutrients - specific minerals - that help your body metabolize fat quickly and effectively.

A proper diet to lose weight is an important part of how to burn fat. Use results-driven exercise to train your body to prevent storing fat in all the wrong places. Follow these steps, along with two others, and your success is pretty much guaranteed.

Please understand. You have to follow all seven steps and do them regularly. You have to work the process. It doesn't take all day and it doesn't happen overnight. In only 15 minutes a day, you can burn fat and get the body shape that helps you feel alive and admired.

To learn more about how to burn fat [http://trim-up-now.com/low-glycemic-diet-high-speed-fat-loss], review my review of Dr. Al Sear's program on http://www.trim-up-now.com [http://trim-up-now.com/low-glycemic-diet-high-speed-fat-loss].

Article Source: http://EzineArticles.com/?expert=Dave_Pipitone

5 Snack Foods For Low GI Diets

When it comes snacking on a low GI diet, you want something that is quick to make, quick to eat and more importantly delicious. There are a number of choices available to you on the market today that are low enough on the glycemic index to enable you to snack and keep your blood sugars normal if you have diabetes etc.

The first food that is a good choice for a snack as well as for a meal is the use of oats. Porridge oats are low enough on the index and are a very healthy choice because they don't just offer you fibre but also offer carbohydrates. For this reason, you are able to have the best of both worlds without harming a diet or your sugar levels. Porridge oats eaten early in the morning will level out your blood sugar, which if starts off too high can leave you sluggish and tired during the day. If you are someone who likes to have your oats sweet, you may want to consider the use of artificial sweeteners rather than using sugar or honey. By simply adding extra fibre to your oats by using fresh fruits such as berries (blueberries have amazing health benefits on their own so are always a top choice) or a banana, you are able to stay fuller for longer time periods.

The second choice that you might want to consider for a snack is the humble orange. Many individuals believe that watermelons being full of "water" are better for you when the reality is that oranges are actually better... Eating the orange compared to actually drinking the juice which is also low on the index is preferred here as it's the bulk that makes you fuller for longer rather than the liquid. That considered, other fruits which are also low and ideal for snacking are: apples, bananas, plums, peaches and pears. All of these can also cure your sweet craving which is a bonus too.

The third food that qualifies as a low GI snack is popcorn. Popcorn is a whole grain which contains more fibre than plain crisps and ice cream, so stops the hunger quicker. Popcorn is low in fat, low in sugar, and some would argue low in flavour without the lashings of caramel, chocolate or salt, but it's not. Lightly spray the popcorn with low fat spray and then sprinkle with cinnamon, nutmeg, or an artificial sweetener if you like it sweet, or seasonings such as garlic powder, chili powder, paprika etc if you like it savoury. Just because it's healthy doesn't mean it doesn't taste great! Just remember when you are eating popcorn is to avoid shop bought which is usually high in salt or sugar as well as butter. Simply make your popcorn and enjoy it the GI way.

The fourth of our snack foods are peanuts. Peanuts are low on the chart being a legume (as it splits in 2 pieces) and not really a nut as say a macadamia nut (which is one whole piece). Peanuts are not only low on the glycemic index, but they have other terrific benefits such as being full of vitamin E which has been reported as being an anti-oxidant that can reduce the risk of cancer, as well as being a good source of Coenzyme Q10 which protects the heart if you suffer from clogged arteries. Peanuts are not just high in fibre but are also high in protein and high in mono-unsaturated fat which is reported to reduce the risk of cardiovascular disease as well. They can be higher calorie laden so as all foods - moderation is the key. We aren't however talking about salted peanuts, but rather fresh plain peanuts.

The last snack that will help you to keep those blood sugars on target and are on the lower end of the glycemic index chart is a small salad. You can find small salads in the stores as well as making your own salad to take with you to work or school. Get together some lettuce, tomato, peppers and add to that some quinoa with vinaigrette dressing and you have a quality salad. If you choose to add some meat to your salad always choose lean pork or beef as this will help with the amount of protein that you are ingesting. You can add eggs, cheese, vegetables and more to your salad which will help to keep you full for longer time periods. When using a dressing for your salad, choose oils or vinegar but if you must have dressing, make sure you choose one that is low in calories.

Hopefully that has given you some ideas for Low GI snack foods and will encourage you to eat more healthily utilising this method as I have at Lose Weight Be Slim [http://www.loseweightbeslim.com].

Article Source: http://EzineArticles.com/?expert=Jacqueline_Turner

Diets That Work - A Detailed List

There is a great deal of deception in the weight loss industry. So much so it is hard to trust the word of anyone and get proper information regarding the validity of the diet you are trying to choose. That is why I am going to give you a list of diets for you to compare. That way you can contrast them, research facts and most importantly, take whatever valuable piece of information you can and add it to your own unique diet plan. After all, the only weight loss guru you should pay homage to is yourself, which is why its vital to digest allot of varying information on the subject of weight loss.

Low G.I Diet

The Glycemic Index is a ranking of foods based on how much they affect blood glucose levels. Low GI foods keeps blood glucose levels steady as opposed to bouncing up and down through the day - causing mood swings and energy lows/highs. Examples of these types of food include vegetables, whole grains (oats barley, bran) quinoa, chick peas, plain yogurt and skim milk.

Macrobiotic Diet

The superset of the Macrobiotic diet is essentially veganism/vegetarianism. Many followers emphasize there physical and spiritual well being from the diet as it isn't involved in the slaughter of animals. It emphasizes brown rice, soy, local fruits, vegetables, beans, seeds and nuts

Organic Diet

Followers of this diet claim that the result of eating organic products for there ethical, sociological and health related purposes can cause dieters to loose weight. People on this diet live a life free of pesticides, preservatives, sweeteners and meats coming from places with a reputation for animal cruelty. Foods include whole grains, fruits, vegetables, anything not processed, without transfats, artificial flavorings and sweeteners. Foods also consumed are free range eggs and hormone free milk. The food is quite healthy and certainly can aid weight loss.

Raw Food

Apparently, according to Raw Food Dieters, cooking meat over a temperature of 106 degrees destroys its natural enzymatic properties leaving it with less nutrition. Food includes, sushi, fruits, veggies, nuts, seared fish and meat.

Sonoma Diet

This is a combination of Asian, Latin American and Mediterranean cuisines and made with ingredients of what's known as the 10 power foods. By ensuring eating meals is an enjoyable prospect, the Sonoma diet provides meals that have good nutritional value, avoid bad foods and is certainly sustainable in the long run as it is tasty to eat. These power foods to be eaten are: almonds bell peppers, blueberries, broccoli, grapes, olive oil, spinach, strawberries, tomatoes, whole grains and feta cheese.

Jenny Craig

Jenny Craig isn't technically a diet but its effectiveness to get dieters to lose weight gives it worthy cause for mention. The reason I would argue its so affective is that it isn't super complicated with flashy gimmicks but just gives basic fundamentals needed for weight loss - good diet and exercise. It then has personal consultants that build a diet for you and motivates you to stick to the plan. Foods eaten are cereal with skim milk, Jenny Craig style chicken fettuccine, fruit, vegetables, and jenny Craig style pumpkin soup

Nutrisystems

Nutristystems is a prepackaged meal plan that arrives at your doorstep daily. Like Jenny Craig, it is not a diet that is flashy and new but places emphasis on stick-to-it-ivness. The food order is good for 5 meals and can include foods such as apple cinnamon oatmeal, cream of broccoli soup, beef tacos, and whipped sweet potatoes with cheese.

South Beach Diet

There is a difference between 'good' and 'bad' carbohydrates according to followers of the South Beach Diet. A bad carbohydrate would be white bread, pasta or rice. This also includes the more obvious chocolate cake. Instead, dieters say you should eat 'good' carbohydrates which include vegetables, fruits and whole grains.

The Zone Diet

The zone is an idea that there is a balance between the macro nutrients; carbohydrates, protein and fats and getting 'the zone' achieves perfect hormonal balance. 40% carbohydrates, 40% fats and 30% protein is the ratio. You can eat what you like but it's important that you eat the right portion if you are to stick to the diet.

Weight Watchers

Old fashioned, not technical and not flashy - just good old fashioned fundamentals with the help of group sessions, personal consultants and online support is how I would describe Weight Watches. There are two plans, you can eat what you like based on a point system or you can eat based on a core plan that only allows you to eat nutritious food.

Al Commings is a weight loss blogger and bodybuilding enthusiast. Here is another informative article regarding safe and affective weight loss [http://fitnessdietandnutrition.com/ways-to-cut-calories-for-weight-loss/].

If you're serious about weight loss, fitnessdietandnutrition.com [http://fitnessdietandnutrition.com] has dozens of free articles that discuss weight loss and a variety of other health related topics.

Good luck on your weight loss journey!

Article Source: http://EzineArticles.com/?expert=Al_Commings

Mushroom: The Magic Food

Mushrooms have a very positive effect on our health. Mushrooms are rich in disease-fighting phytochemicals. If you eat mushrooms regularly, they lower the risk of breast cancer. Mushrooms also prevent prostate cancer cells from multiplying. They supply hard-to-get nutrients. One medium-size mushroom supplies 21 percent of the recommended daily intake of selenium, and one-third of your copper needs. It also has as much potassium as a medium-size banana. Oyster mushrooms are a good source of iron.

Mushrooms retain their nutrients when stir-fried, grilled or microwaved, and can help cut kilojoules. When minced meat was replaced with mushrooms in dishes such as lasagna and chilli con carne, adults consumed 1600 fewer kilojoules per day.

Mushrooms reduce cardiovascular disease by lowering blood pressure and cholesterol. They also reduce insulin resistance which increases insulin sensitivity and block the growth of cancer tumors. They boost the immune system and lower toxic levels of estrogen hormone. They are anti-inflammatory and have strong antioxidant properties. They are low in sodium, calories and fat. They reduce the hormone-dependent breast cancer. They have analgesic, anti-inflammatory properties. They help fight infection, increase libido and combat allergies.

Mushrooms are an excellent source of potassium, a mineral that helps lower elevated blood pressure and reduces the risk of stroke. One medium portabella mushroom has even more potassium than a banana or a glass of orange juice. One serving of mushrooms also provides about 20 to 40 percent of the daily value of copper, a mineral that has cardio-protective properties. Mushrooms are a rich source of riboflavin, niacin, and selenium. Selenium is an antioxidant that works with vitamin E to protect cells from the damaging effects of free radicals. Mushrooms contain about 80 to 90 percent water, and are very low in calories (only 100 cal/oz). They have very little sodium and fat, and 8 to 10 percent of the dry weight is fiber. Hence, they are an ideal food for persons following a weight management program.

Button mushrooms have a type of carbohydrate that helps steady blood sugar levels while keeping metabolism high. Consuming 3 ounces of button mushrooms each day will help you burn more calories and shed as much as 13 pounds in five weeks, according to a study. A natural compound in shiitakes, known as lentinan, revs up white blood cells to help fight off infections. The active ingredient, gandodermic acid, found in reishis helps control cholesterol levels by 12%, can help shrink the plaque causing clogged arteries by 2/3, and can reduce blood pressure by 12%. Eating just a few ounces per day will relax the arteries and keep them clear.

Mushrooms naturally have vitamin D. They are the only non-animal food to have natural vitamin D, generated automatically when they are exposed to light. They contain beta-glucans which can provide protection against some types of cancer - including breast, skin, stomach and lung cancer. Beta-glucans in mushrooms have been shown to be capable of passing immune cells to the cancerous area and destroying cancer cells.

Article Source: http://EzineArticles.com/?expert=Md_Sujan_Mia

The Many Health Benefits of Eating Nuts

Nuts are one of the most nutritionally dense foods on the planet. When eaten regularly, nuts have proven to dramatically improve a person's health. They are high in protein, high in fiber and high in the good fats you need to maintain a healthy lifestyle. The best part about nuts, is that there is no preparation involved. They are ready to be eaten at any moment!

There are many health benefits related to eating nuts. Nuts have been linked to numerous studies that suggest that eating them on a regular basis can drastically reduce the chances of developing cancer or diseases. In 1992, the Adventist Health Study conducted at Loma Linda University concluded that people who ate nuts regularly were much less likely to have a heart attack in their lifetime. Part of this reason is because of the healthy omega-3 fatty acids found in nuts. The consumption of healthy fats is shown to help lower LDL cholesterol and lower cholesterol is, of course, related to better heart health.

Nuts are also a great food to add to anyone's diet who is looking for weight loss help. This is also because nuts are high in healthy fats and also because of their high fiber content. Both fiber and the healthy fats found in nuts help you feel fuller longer. This allows you to cut calories and, therefore, drop weight. Studies have proven that people who eat nuts regularly are, in fact, thinner than those who don't. So, if you are looking to improve your personal health and lose some weight, it would be a good idea to add nuts to your diet.

Nuts have plenty of other good nutrition factors to consider as well. They are high in phytonutrients and antioxidants, such as vitamin E and selenium. These antioxidants help eliminate the free radicals that take place in the aging process and, therefore, help you age at a slower pace.

It is recommended that eating 1-2 oz. of nuts a day will give you the maximum amount of health benefits. Nuts are great when eaten as a snack and can be assorted into bags to take on the go. Try to avoid nuts that are highly salted and do not go overboard on eating nuts, because eating too much can have reverse effects on your health goals.

There are many reasons why you should start eating nuts on a regular basis. They are tasty, nutritious and require no preparation. It is crazy that more people these days don't eat nuts regularly. For those who don't, they are surely missing out on an excellent opportunity to become healthier individuals.

Brent Hale is an avid fitness and health guru who specializes in helping those who are new to dieting and exercising. For help starting a new diet plan, please read Brent's 11-page weight loss help series.

Article Source: http://EzineArticles.com/?expert=Brent_Hale

How To Eat Fish To Benefit Your Health!

My patients and I are lucky. We live in an area surrounded by the ocean and several big lakes. Not only is it a beautiful environment but it is home to one of the best foods you can eat, fish, which is abundant here. There are many great fish restaurants in this area that are always packed with customers who love it. In fact, fish is one of the best foods you can eat for good health. It is full of protein, potassium, and heart and joint healthy Omega-3 fats.

However, because my patients like to eat fish so much, it's important to make them aware that not all fish are equal - in their health benefits that is. While they can be full of good nutrition, some have the ability to absorb too much mercury and pass it along when consumed.

Let me share with you my advice to patients about what kind, and how much, fish you can safely eat to be sure you are getting the most health benefit from it.

Choosing The Most Beneficial Fish

Fish is naturally one of Nature's perfect foods. It's lean, full of protein, and an excellent source of omega-3 oils that reduce inflammation in your body and protect against cardiovascular disease and arthritis. Fish also keeps your skin and joints lubricated and reduces cholesterol. One fish oil, in particular, DHA, helps babies neuro-pathways and cognition to develop correctly.

Fish like wild Alaskan salmon, tiny krill, and yellowfin tuna, have high levels of these beneficial Omega-3 oils. In addition, they are good sources of potassium, a mineral many people do not get enough of! Potassium aids energy and muscle function as well as prevents metabolic syndrome and type 2 diabetes.

With all of these good nutritional, health preserving things that fish has going for it, just like my patients, you may be tempted to eat a lot of it, thinking if a little is good, more must be phenomenal! Well, with fish, not so much.

In fact, when I talk to my patients about eating fish, I like to emphasize two important concepts - moderation and avoidance. Now, those two terms may seem contradictory, but in eating fish there are many that you can eat in moderation and other fish that you should avoid altogether. Why? Because of their mercury content.

All fish contain a certain amount of mercury which you process as a toxin that eventually clears from your body. Light to moderate consumption of certain types of fish should pose no problem for you. As I counsel my patients, your risk of Hg (mercury) toxicity increases with the types and amounts of fish you consume.

Here's a list I pass along to my patients from what the US EPA and the National Resources Defense Council (NRDC) recommend to decrease your mercury exposure from eating fish:

• Avoid shark, King mackerel, swordfish, tilefish, grouper, Marlin, orange roughy, lake bass, walleye - these have the highest levels of Hg.

• Limit white albacore tuna to 18 oz a month - it contains more Hg than light tuna.

• Limit saltwater bass, croaker, halibut, bluefin tuna, sea trout, Maine lobster to 18 oz a month. These have moderate levels of Hg.

• Limit Carp, Mahi-Mahi, crab, snapper, perch, cod, monkfish to 24 oz a month. These have lower levels of Hg.

• Shrimp, sardines, canned light tuna, wild Alaskan salmon, pollock, whitefish, and catfish, black cod - these have the lowest levels of Hg. You can enjoy up to 12 ounces a week.

Get The Most Benefit From Your Fish

If you stay within the guidelines recommended above for what types and how much fish to consume, you'll be getting a lot of benefit out of your fish-eating experiences. However, there are several other things you can do to optimize the benefits of eating fish and to help neutralize some of the drawbacks of eating it:

• Add some fermented foods to your diet - things like yogurt, kefir, sauerkraut, help remove toxins, like mercury, from your body through creating good gut bacteria.

• Adequate amounts of antioxidants like Vitamin C, E, and resveratrol - help prevent damaging oxidation effects of mercury.

• Add some natural chelators to your diet - things like garlic, selenium, cilantro, and chlorella. These substances bind to toxins like mercury and move them out of your body.

• Adequate fiber intake - sweeps the colon clean and lessens levels of mercury accumulation.

• Supplement - you can get the good benefits of eating fish with none of the bad by taking Omega-3 fish oil supplements, like those that come from fish such as krill, which are abundant in these oils.

Eating a variety of fish is a delightful experience, which delivers a lot of health benefits. We need to follow the guidelines listed above, though, to avoid mercury toxicity, which can cause a multitude of health problems, including depression, kidney disease, fertility problems and Alzheimer's. With a little common sense, however, we can still enjoy eating the seafood we love so much without concern of toxicity!

Mark Rosenberg, M.D.
Institute For Healthy Aging
www.healthyanswers.com

Article Source: http://EzineArticles.com/?expert=Mark_Rosenberg,_M.D.