Diet and Weight Loss Tips

It is understandable that we all have busy lives; 10-12 hour jobs, a dozen to-do lists, a family to take care of, all kinds of projects, and umpteen priorities.

This does not mean that it is impossible to eat healthy and balanced even on a schedule as tight as yours. All you need is a strategy. As a physical therapist and personal trainer in New Jersey, I have dealt with several clients who struggle to balance nutrition. Try these 10 tips to reinvent your nutrition lifestyle.

1. Do not skip breakfast.
Skipping the most important meal of the day is a mistake. It results in overeating, guilt and weight gain. Wake up a little early to prepare breakfast if you must. Studies have shown that those who skip breakfast tend to be overweight or obese.

2. Don't skip meals.
Skipping meals causes your body to go into 'hibernation' mode where it stores fat as a source of energy, instead of burning it efficiently.

3. If you absolutely, positively MUST choose frozen dinners, supplement them with some nutritious fruit or vegetable.
Most frozen dinners are lacking in Vitamins A and C as well as fiber and can leave you unfulfilled and hungry. Add some vegetables or a salad and a piece of fresh fruit to get the vitamins you need.

4. Have a reserve of nutritious food stocked in your fridge, freezer, cupboard, and pantry.
When you don't grocery shop, you come home to poor food choices and snacks or settle for fast foods. Having a reserve of healthy food gives you choice - of a variety of good-for-you food.

5. Create a plan.
Plan to eat at least 1-2 snacks and 3 meals a day. This will decrease your hunger and urge to eat junk foods, keep your metabolism high so you burn more calories, and help you lose weight faster. Pack some nutrition bars, or whip up a protein shake or two and put in a thermos.

6. 3-5 hours MAXIMUM time between meals.
Going any longer than 5 hours will cause you to eat anything in sight. Schedule time for balanced snacks like peaches and cottage cheese, or healthy nutrition bars, or protein shakes

7. Be prepared.
Working late can sabotage your eating plans. Pack a few meals and keep them in the refrigerator at work, nutrition bars/shakes. Keeping these on hand will keep you from starving yourself, which is definitely NOT good. If you're working on a challenging project, sticking with sound nutrition will keep your energy higher and your brain sharper.

8. Prepare meals in minutes.
Use a slow cooker or crockpot to toss in ingredients before you go out the door in the morning and your meal will be all ready when you come home. Make use of the microwave, too.

9. Use quick, healthy foods.
Instead of cutting up vegetables or making the salad, why not spend a few extra dollars and get some prepared cut up fruits and vegetables? Get a rotisserie chicken. Get fully cooked, cut up chicken or turkey. Have some cottage cheese. It's still a lot cheaper than a fast food hamburger!

10. Cook in bulk.
Plan to cook one day a week (maybe Sunday) and prepare large batches of several dishes for the week. Double or triple normal quantities and freeze some, too.

You want to eat well. You want your energy up. You want to keep your metabolism high.

There are so many people today taking natural supplements. Supplements can do many different things. They can enhance performance of your body and mind, they can help you to become more energized and lose weight. Some can help protect you from disease, or help you fight a disease.

Of course, natural supplements are not a replacement for your prescribed medicines. However, many doctors are recommending more natural supplements in order to aid you in recovery, or to help get you back on track without a need for prescriptions. The benefits of taking something that is natural and that also works in helping your body can mean less time recuperating and getting your life back on track.

You might have noticed the large variety of products available at any given drug store, either one that you visit or those that are available online. If you are going to buy supplements, which way is better? You really should start your investigation online. Most supplement information can be found online with some research, and you can easily compare from home. Some find it more convenient to purchase products online. It helps to save on gas when you get your products delivered by mail.

Explore your options and the many supplements that are available to you to enhance your life, make you feel better, or to help improve your body or mind. All natural supplements can be an affordable way to handle lack of sleep, weight loss, mild pain and many, many more common problems. Check out your options and alternative solutions by reading further on how supplements can help you.

So what kind of natural supplements are there?

Weight Loss Supplements - There are so many weight loss supplements, like hoodia or green tea extract, which can naturally decrease appetite and increase your metabolism. These are all natural, and while not miracle cures, they can certainly help you to your weight loss goals. Weight loss supplements could include products like hoodia, HGH, and chromium.

Body Building Supplements - These supplements improve your body's ability to naturally increase muscle mass. Body builders do use a lot of this type of supplement, but that doesn't mean you can't benefit from it. Building up muscle can look sexy, and can also help you lose weight if you are interested in that. More muscle equals more fat burning.

Sexual Health Supplements - This can range from natural male enhancement supplements, to increasing libido in men and women. If you're too shy to visit a doctor, you can find these supplements online and purchase discreetly.

Vitamins and Minerals - Maybe you're only interested in improving your general health. If you aren't eating right, taking vitamins can help you improve your overall health. It can also aid in helping you to sleep better, lose weight, more energy and making you feel better over all.

Most people who have been eating a lot of fast food, have been dieting, or simply have been making poor food choices could benefit from taking additional vitamins. Your body needs vitamins A, D, B-6 and B-12 and other minerals and vitamins to help keep you active. Not sure if you need one? It is always best to take one than to go without.

Immune Support - Supplements can do amazing things. They can help to relieve something like a headache or a backache. They can aid in giving you more energy when you're feeling weak from an illness. There are antioxidants that can take toxins out of your body. There are some that are also going to help prevent diseases.

Some promise to help you fight or prevent cancer, Alzheimer's, or the flu or colds. Coral calcium has been a big one being provided lately that promises to help you prevent getting the flu or colds and also promises to help heal your body. Similar products include colloidal silver, Glucosamine, Chondroitin, and MSM.

Anti Aging - These products can help stimulate cells in your face and inside of you to help you feel younger, or look younger. Sometimes they are a topical cream that you can put on to your skin that makes it look softer or smoother. Some such supplements are taken internally to encourage your body to increase energy and vitality. There are products that can help reduce the look of wrinkles, help smooth your skin and make you feel younger and more energized.

Some supplements seem to do all sorts of things. For example, HGH has been promoted frequently to people as an anti aging product and as a weight loss product. HGH is a Growth Hormone. It has been found to relieve pain, increase libido, increase bone density, and decrease fat tissue. Check to see if some products might serve more than one purpose, and you can get benefits from taking one pill instead of three or four.

With all the natural supplements out there, it is important to remember to read the labels. Check with your doctor before taking any supplements in addition to medication, or if you are planning to use certain supplements for helping with weight loss. Let your doctor know if you experience any severe side effects.

Side effects are usually the number one reason some people might not take supplements. The problem is usually limited to a few people. Different people react in different ways to certain supplements. You can read up online about different side effects, but in general most of the products are safe. Most side effects are mild in a few people, or none at all in most people.

There are a variety of things you can take that will help you with many sorts of ailments or simply help you feel better in general. Maybe you are looking for something to help boost how fast or how far you can run. Perhaps you want to improve your quality of sleep. Whatever the case, there seems to be a natural supplement for everything.

Today, life is more stressful than ever and more people are looking for natural help and Rhodiola provides a massive amount of health benefits to help us cope with stress and much more.

Add in its other benefits as an anti aging cure and its ability to boost the immune system and it’s no wonder it’s becoming so popular – Let’s look at it in more detail

Background

Known as the "golden root" in Russia where it has long been used to treat depression, stress and fatigue, Rhodolia is now gaining a worldwide following and it popularity continues to grow as our lives get more stressful.

Medical research and benefits

Research also indicates that it may help depression, cancer, cardiovascular disease, and chronic fatigue syndrome and is also used for anti aging.

Why does it make you feel better?

Rhodiola rosea's effects are probably due to its ability to optimize chemical balance in the neuron-transmitters of the brain namely serotonin and dopamine.

It also is able to its influence on opioid peptides such as the beta-endorphins

In one study, 76% saw a reduction in depressive symptoms and 50% percent felt their depressive symptoms had been cured.

In another study

In one double blind study, the Rhodiola group decreased proof reading errors by 88% while the other group increased proofreading errors by 84%

1. Boosts the immune system

Rhodiola rosea strengthens the immune system by reducing the effect of stress, which is known to weaken the body's ability to defend against illness.

2. Acts as an anti aging supplement

Rhodiola boosts immune system function, rhodiola also helps the body fight conditions linked to free-radical damage, such as heart disease and mental deterioration.

3. Heart Protection

By decreasing the release of catecholamines and corticosteroids triggered during the stress response, it can help prevent cardiac damage.

Rhodiola's support of the adrenal glands helps normalize blood sugar, potassium levels and blood pressure reducing further the risk of heart disease.

Helping you cope with modern living

Stress is the disease of the 21st century and it can very often lead to depression – both are killers and Rhodiola can help you fight back feel more alert and improve your mental wellbeing and that’s not all its benefits.

Its natural and can help you feel your best learn what the Russian’s and Vikings have known for thousands of years Rhodiola does you good.

Using Omega-3 and Omega-6 is the latest health craze. Our foods are now loaded with both of these essential fatty acids, from eggs to bread. Our bodies cannot manufacture the essential fatty acids we need, so we have to make sure that the many sources available are included in our diets. Below are some dietary sources of both:

Dietary Sources of Omega-3
·flax / walnuts
·oily fish
·seal

Dietary Sources of Omega-6
·plants and vegetables (especially in cooking oils)

Our diets are already high in Omega-6. For a balanced ratio that should be a 1:1, many doctors suggest the Omega-3:Omega-6 ratio may be anywhere from 1:20 to 1:40. This is why taking Omega-3 supplements is a good idea. Below is an explanation of the three types of Omega-3 supplements available on the market today.

Flax Oil

Flax oil is a non-marine source of Omega-3 and contains the Omega-3 called alpha-linolenic acid (ALA), which the body needs and cannot make for itself. Several other sources of ALA do exist, most notably walnuts and hemp seed. However, because flax only yields ALA, which then must be converted into EPA and DHA by the body, it is not an effective source of Omega-3 for the following reasons:

·Converting ALA into EPA and DHA is not very efficient, especially as one gets older
·Bodily conversion of ALA results in low levels of EPA and DHA
·Flax oil contains no DPA, the third main component of Omega-3
·Flax oil is high in Omega-6, something our bodies do not need

The estimated rate of ALA to EPA and DHA conversion ranges from 5% to 25%. This means in order to make sufficient amounts of EPA and DHA, one would need to consume 5 to 6 times more ALA than you would if you were to use fish oil alone.

Fish Oil

Whether you are eating fish or taking fish oil supplements, fish has been known to contain numerous health benefits, especially fatty species that are rich sources of Omega-3 fatty acids. Proven benefits range from lowering triglycerides and blood pressure and the risk of heart disease, to the more subtle effects of reducing chronic inflammation. Fish oils provide a direct source of EPA and DHA. There are, however, some problems with fish oils:

·High in Omega-6
·Low levels of DPA
·Fish are susceptible to chemical pollutants and dioxins in the water

Seal Oil

Seal oil is one of the best and most direct sources of EPA, DHA and DPA, the third component of Omega-3. While DPA is present in some fish and fish oils, the levels are much lower than seal oil, about 1/5. Seal is oil has been found to be the best source of Omega-3 for the following reasons:

·Seal oil contains the highest levels of DPA (up to 10 times more than fish oils)
·It is chemically similar to the Omega-3 found in our bodies
·Seals can filter out chemical impurities better than fish

Unlike both flax and fish oil, seal oil has only traces of Omega-6, and may be one of the best Omega-3 supplements to reduce the imbalance of Omega-3:Omega-6.

Pumpkin seeds are one of nature's almost perfect foods. They are a natural source of beneficial constituents such as carbohydrates, amino acids and unsaturated fatty acids. They contain most of the B vitamins, along with C, D, E, and K. They also have the minerals calcium, potassium, niacin, and phosphorous. Pumpkin seeds have mainly been used to treat prostate and bladder problems, but they have also been known to help with depression and learning disabilities.

Pumpkins are very high in potassium, and have good amounts of beta carotene and vitamin C. They are also a good source of calcium and fibre, and as well as other vitamins and minerals. Pumpkin seed oil and pumpkin seeds are a good source of zinc and unsaturated fatty acids (good fats).

Fresh and cooked pumpkin is chock full of vitamin C, vitamin E, vitamin A, potassium, alpha-carotene, zinc, beta carotene, and lutein. It’s easy to add pumpkin to your favorite baked goods and dishes during the colder months, and the vitamins and minerals can help keep your health in tip-top shape during the winter. Pumpkin is rich, satisfying, and can be used in a number of recipes as a meal or in dessert; if you cook it in a healthy way, it might also give you an excuse to indulge in an extra slice of pumpkin pie this year! Still, eating pumpkin isn’t the only way to enjoy its natural benefits.

Nutritional Value of Pumpkin Seeds

Snacking on ¼-1/2 cup of pumpkin seeds can deliver the nutrients mentioned at the outset of this article, as well as calcium, vitamin K, protein and important omega-3 fatty acids. Pumpkin seeds can be eaten raw, baked, roasted or toasted.

Because pumpkin seeds and good health share such an important relationship, plan to make pumpkin seeds a regular part of your diet. Keep a supply on hand and store the seeds in a tightly sealed container in your fridge.

Pumpkin seeds and onions mixed together with a little soy milk make a great remedy for parasitic worms in the digestive tract. To make this remedy, liquefy three tablespoons of pumpkin seeds that have been soaked three hours, one-half of a small onion, one-half cup soy milk, and one teaspoon honey. Take this amount three times daily, three days in a row.

Pumpkin seeds, also known as pepitas, are flat, dark green seeds. Some are encased in a yellow-white husk, although some varieties of pumpkins produce seeds without shells. Like cantaloupe, cucumber, and squash, pumpkins and pumpkin seeds belong to the gourd or Cucurbitaceae family.

Nutty and salty with a crisp-chewy texture, pumpkin seeds make a nutritious and flavorful snack. Boiled, baked, or even raw, pumpkin seeds are packed full of vitamins, minerals and amino acids. Just one serving (about 1/4 cup) gives you almost half the recommended daily amounts of manganese, magnesium, phosphorus, iron, copper, vitamin K, and zinc. Pumpkin seeds are a good source of protein and monounsaturated fats.

Pumpkin seed oil has an excellent ratio of those Omega 3 and 6 fatty acids. Often flax and hemp oils are rated as the best with pumpkin seed also offering a great source of these valuable plant fats important for cellular function and many of the systems in the body. Basically keeps your coat glossy, skin clear and a puts a spring in your step.