Sensible Weight Loss Strategies To Lose Weight Fast

I'm sure we're all aware that losing weight is often a very difficult pursuit; we are constantly bombarded by conflicting information and new research that goes against the past studies. This can make it very difficult for beginners especially to get started on their fitness journey. One of the most damaging things in this industry is the amount of 'fad' diets - those that aren't backed up by proper research but instead create hype by promising outrageous guarantees of major weight loss in only a short period of time.

Lose Weight Fast

With this in mind, it's important that both beginners and experienced fitness enthusiasts refer back to the basics of health and fitness; going back to the foundations is something that is often overlooked, yet provides great benefit.



Weight Loss Strategies

There are many weight loss strategies that one must keep in mind when involved in fitness, with the amount of new information that comes out at a rapid pace it would helpful to refer back to the old information that has proven time and time again to be effective.

One of the best weight loss strategies is to keep a close eye on the nutritional values on the food packaging when shopping for your groceries - most commonly called the food label or nutrition facts.

In addition to the above, it's also important to keep our body hydrated; the majority of our body is made up of water which should tell you that you should watch your water intake carefully. Many times when we feel hungry it is actually our body telling us to drink more water - you should aim for about 4 liters of water per day (one gallon).

Importance of Healthy Lifestyle

You should also keep in mind how crucial it is to pursue a healthy lifestyle, there are many benefits that will make your life better and will give you more of a quality life. For instance, those who have a very high body fast percentage are more at risk of health problems, especially heart problems and those of cardiovascular nature. Not only can your lifestyle affect your physical health though, it can also have an effect on your mental health; learning how to properly deal with stress with make sure that you have a better quality of life and pursuing health and fitness will teach you how to manage this stress.

Avoid Obesity and Overweight

Not following proper weight loss strategies that have been proven to be effective will be of zero benefit to you if you are trying to avoid being obese or overweight. Monitoring your food intake levels and carefully checking the food labels will be the best step to take in this regard. It would also behoove of you to work out your basal metabolic rate (BMR) and work out a diet plan based around this number.

In addition to that, one of the best ways to prevent being obese or overweight is to apply yourself and do some exercise. Not everyone likes going to the gym and that's completely understandable, however this doesn't mean that you shouldn't do any exercise at all. You can play sports or do some activities that will get you moving such as paintball.

Eating Habits

When it comes to weight loss strategies, one of the best things to do is to develop proper eating habits. It can be very hard to go from eating a large amount of junk food to eating only healthy foods and drinking an adequate amount of water in just a short space of time. With this in mind, you should taper down on your junk food and gradually replace it with healthier alternatives. Instead of snacking on biscuits and sweets, instead opt for foods such as nuts or protein bars.

Inference

With all the fad diets and misinformation out there, it's important to come up with your own view on what you think is right and wrong. Don't believe something that you read online simply because it's there, but don't disapprove it either. You should take any information into serious consideration and if you think it is a theory that would affect you, do some more research on the subject. Come to your own conclusions about the matter and poor studies.

Conclusion

To sum up this article, there are many weight loss strategies that you can carry out right away in order to live a healthier lifestyle. One of the best ways is to check your food intake levels, check the nutritional value on the back of the packaging as you will be surprised when you find out how many calories are in some of the food that you eat.


DIY - A Tasty Anti-Inflammatory Drink You Can Make At Home - Jamu Kunyit

Over 50 million Americans have an autoimmune disorder - if you're one of them - read on for a recipe that could provide some much needed relief!


Anti-Inflammatory diet

Having an autoimmune disorder, namely Ulcerative Colitis, I'm probably a bit more in tune with my body than most - my body speaks to me loud and clear. Over the past few years I've learned what food and drinks work for my mind and body, and this has saved me a lot of heart (and stomach) ache.



As I mentioned a couple of weeks ago, mint and ginger have healing properties that miraculously saved my Mexican vacation. Today I'll be showing you how to make a drink whose main ingredient is turmeric. Yep - a turmeric drink. Don't stop reading just yet! Along with providing a variety of health benefits, especially for people suffering from gastrointestinal issues, this drink comes with an added bonus: you'll experience what the locals in Indonesia drink - like becoming a world traveler without leaving your kitchen!

I first read about the healing powers of Jamu, or traditional Indonesian medicine, from fellow healer Chloe Park, who mentioned she fell in love with a turmeric juice beverage, Jamu Kunyit, when she was living in Bali. If you're like me, you're thinking, cool, a drink the Bali locals enjoy - tell me more! More likely, though, you're thinking, um, Turmeric juice sounds gross. Or you might even be thinking, I have no idea what turmeric is. Whichever category you fall into, let's rewind a bit and talk turmeric!

Turmeric is a fragrant yellow spice popular in Indian curries and contains the powerful compound curcumin, whose antioxidant and anti-inflammatory effects benefit a whole range of conditions, including IBD (Inflammatory Bowel Disease). It may also provide protection against colon cancer, boost cognitive performance, and early studies suggest it may even prevent and break down Alzheimer's brain plaques.

I was awakened to healing powers of Turmeric by a friend (Hi Nora!) who was able to stop talking a prescription medication (Asacol/Mesalamine) for her Colitis condition by taking Turmeric capsules (important note: I am not recommending you stop taking any medication, please first have a conversation with your trusted health professional!). When I heard Nora's story, I was intrigued, and did a little of my own research on the topic. More information on Turmeric came via a Harvard medical school graduate, and founder of Arizona Center for Integrative Medicine, Dr. Andrew Weil. In his Self Healing magazine, Dr. Weil says: "Cancer, in many cases is probably related to chronic, on-going inflammation. Turmeric is a potent anti-inflammatory, especially for people with gastrointestinal and hepatobiliary (liver or gall bladder) malignancies" You can safely take 2-8 grams in a capsule form daily, which ideally contains piperine, a component of black pepper that boosts turmeric absorption.

Personally, I like to use Turmeric capsules when my body "asks for them". You may be thinking, what does he mean ask for them. Here, I'll explain. Through yoga and meditation, my intuition has greatly increased. I call intuition that gut feeling we all experience on the inside, knowing what we should do when we're in a dilemma, or when something is wrong, or right. As bestselling author Malcolm Gladwell explains in his bestselling book Blink: The Power Of Thinking Without Thinking - intuitive decision-making can result in a better outcome than relying on more lateral methods, such as lists of pros and cons. A recent study backed this up, with brain scans showing that a structure called the ventral striatum responds immediately to subconscious cues. Scientists call it 'instrumental learning' - your instinct recognizes a situation as familiar and suggests an instant response before you've had time to process rational thought. So "pain" as I feel it in a particular place in my body, at a particular level - goes away when I take turmeric. Visit your local health food store to see what turmeric suplements they carry.

Let's get back to Jamu Kunyit, shall we? As Chloe explains, Jamu Kunyit is a drink that is highly regarded in Ayurveda and Chinese Medicine. While you might not think that a flavor used in curry sounds very tasty as a cold beverage, a little lemon, honey, and tamarind help create an exotic, flavorful drink with awesome healing benefits. As for me, I've found myself with higher energy, cleaner - and easier - bowel movements, less to no pain, less inflammation - and seemingly no joint pain that use to creep up sometimes. Magical eh?

If you're still unsure about whether to try this drink, consider that turmeric is also a natural liver detoxifier and a kidney cleanser. It speeds metabolism and aids in weight management. Plus, it alleviates conditions of depression, psoriasis, damaged skin, arthritis, and more.

Alright, you've got to be interested by now, right?!

Without further ado, here's my version of the recipe:Ingredients:

5-7 inches Turmeric

5-7 pieces of Tamarind

2 lemons (or lime if you prefer)

Raw honey

Water

Blender

Mason jar(s) or another glass jar with a lid

Peel Turmeric. Your fingers may turn yellow. No worries! Dish soap get's it right out. If your cutting board or counter top gets stained, slather on the all-natural dish soap and rub it in. Let it soak in for 5 min, or longer, and then scrub with water and sponge. The turmeric stain will vanish. Wanting a more potent drink, I used all the Turmeric in the package, and at less than $1.50, it was a bargain. In all I probably used around 12 inches.

Crack and open the Tamarind. Make sure you remove the inner roots as well. We're only going to use the inner fruit

Fill a pot with water, put peeled Turmeric inside and let boil for at least 20 minutes, or until the water becomes a rich and vibrant marigold color. Note, the amount of water you use will be the amount of liquid you have to drink later on.

While the Turmeric is boiling, get a pan and pour ~1inch of water into a pan with the peeled Tamarind. Stir the fruit with a wooden utensil. Mix it in with the water so it can melt and dissolve into a jam-like texture. More water shouldn't be needed, but if it's looking a bit dry, pour additional water as needed.

By this time you should be able to see the little seeds coming out. When the texture of the tamarind looks soft, turn the heat off and let it cool down.

Back to the Turmeric water. The color should now look ready. Pour in a little bit of cold water to lower the temperature. Pour the Turmeric water into the blender with the Turmeric roots. We boiled it so the root could soften and have more flavor. Now it's ready to blend, for even more flavor, and richness! The color should now look like an extra, extra fiery marigold.

Go back to the Tamarind in the pan. Using a wooden utensil, or if, like me, you prefer your clean hands, separate the soft bits of the fruit, like a jam consistency from the seeds and seed peels. Note: If you don't want to get your hands dirty the original recipe called for a strainer and bowl for this step but it didn't work for me. If you figure that one out do let us know.

Pour the Tamarind that has been caught in the bowl into the blender with the Turmeric water. Buzz it around again.

Squeeze your lemons into the blender, pour your healthy anti-inflammatory elixir into the mason jar(s), add honey, close the lid and shake to mix.

Store in fridge up to 3-4 days and drink daily.

To Improve the bioavailability of the main ingredient, curcumin, experiment with mixing black pepper, virgin coconut oil, or raw egg yolk(hey - I'm just the messenger), in with the Jamu drink.

Enjoy your drink! The first time I made this drink it made me feel warm, alive, and energetic. I'd love to hear how you feel after drinking. Tell me in the comments section at the bottom.

Note: I found tamarind and turmeric root at my local Ranch 99 Asian grocery store. I've also heard Whole Foods carries them.

Oh, BTW, this drink was pretty fast to make but did result in what was probably one of my best kitchen mess disasters. (Note to Self: hold down the blender top while blending) I'll have to blog about that another time, with pictures. Also, I should note that I used my back-up blender as my friend was borrowing my Vitamix Blender. Now my back-up blender,Cuisinart, because it is made from plastic, is a yellowish hue - due to the turmeric. Ironically my friends tell me they like the color and thought I bought it this way.


8 Ways to Naturally Reduce Inflammation

As with every problem nature seems to provide us with easy ways to solve it. Recently, we have been hearing in the news about the impact inflammation can have on the body. Inflammation has been linked to numerous diseases including, Alzheimer's, kidney disease, Parkinson's, uterine cancer, allergies, respiratory disease, heart disease, hypoglycemia, breast cancer, high cholesterol, degenerative arthritis, colon cancer, rheumatoid arthritis, infection, Crohn's disease, and osteoporosis.

anti inflammatory diet

Finding ways to reduce chronic inflammation in your body can lead to a longer, healthier life and reduce your risk of contracting these diseases. Here are eight simple things you can do right now to naturally reduce inflammation and start feeling better today.



1. Eat more wild seafood and increase your daily intake of fruits and vegetables. I know it sounds basic, but it's true. Increasing the amounts of fruits and vegetables you eat particularly the dark greens can dramatically reduce inflammation in your body. Meals high in bright colored vegetables contain fiber and natural anti-inflammatory properties. When choosing seafood try and select varieties that are wild over farm raised. If you have to choose farm raised look for organic. Salmon is your best bet but stick to the wild variety. Farm raised salmon is feed a diet of rich corn meal that can actually increase inflammation. Try to stick with fish from the Pacific and avoid the Atlantic varieties that contain higher levels of mercury and PCBs. Dr. Perricone has written a wonderful book, The Perricone Promise, where he outlines a very livable anti-inflammatory diet.

2. Get those essential fatty acids (EFA's) into your diet. One of the simplest ways to tame chronic inflammation is to add omega-3 fatty acids to your diet and luckily it is easy to do. Adding a handful of nuts and seeds to your diet can boost your intact of omega-3s. The best choices are walnuts, ground flaxseed as well as pumpkin and sesame seeds. Avocados and darkly leafy greens also are good sources for omega-3s. Mixing a salad with a tablespoon of Grapeseed oil can insure you get your daily dose of omega-3s. You can also take a fish oil supplement. Look for brands that contain wild fish oil and low levels of mercury. If you are a vegetarian you can try algal sources or flax seed oil.

3. Get the refined sugar and carbohydrates out of your diet. I know, I know, it's convenient, quick and easy and it sometimes even tastes good, but it's got to go. Refined foods have no place in a healthy diet. They need to be reserved for special occasions and treats only. Refined foods are not only loaded with preservatives, dyes and chemicals but they can cause inflammation to flare up leading to increased symptoms and allergies. The average person really only eats about 20 foods on a regular basis. We tend to be creatures of habit and eat the foods we enjoy over and over again. With just a little thought you can easily find healthy alternatives to your greatest offenders. If you absolutely love lasagna don't cross it off your list forever. Try spelt or rice pasta with ground turkey. If you would rather give up your car then your chocolate, believe me I can relate. Switch to dark chocolate, 60% cocoa or higher is best. Check the ingredients, no high fructose corn syrups or funny stuff. With a little creativity and thought you can keep you favorite foods, quell your inflammation and feel fabulous.

4. Look out for foods you might have sensitivities to, these can cause chronic inflammation in the body if left untreated. The most common ones are wheat, eggs, gluten, dairy, soy, and nuts. Eliminate them from your diet for a few weeks and then introduce them back in one at a time. See if you notice any changes to how you feel, such as headaches, foggy thinking or bloating. If you find an offender avoid it at all costs and look for substitutes to replace it with. If you find you have a problem with dairy try soy or almond milk.

5. Add a high-quality daily multivitamin. Emphasis on "high quality". A poor quality vitamin is really just a waste of your money. They are indigestible and pass through you body without even stopping to do anything nice for you. If you can find it try a liquid vitamin. They have absorption rates 10 times higher then pills and capsules. Life Force International makes a wonderful product called Body Balance. If you are already taking a multi vitamin have a look at the folic acid and B vitamins in the brand you are using. These vitamins seem to play a role in lowering inflammation though the medical community it still uncertain as to just how they do it. Other vitamins with anti-inflammatory properties are Vitamin C, D and E.

6. Consider adding a little Mangosteen to your life. In the past few years a new medicinal fruit has been introduced into the United States and it is holding great promise for the reduction of inflammation, promoting a healthy respiratory system and strengthening the immune system. Apparently the rind of the fruit has been used in folk medicine for thousands of years. Western medicine is beginning to give the little fruit some serious attention for its powerful antioxidant and anti-inflammatory properties. The fruit is pulverized and added to juice to create a nutritious drink. A few ounces a day is all that's needed to reap the benefits of this little purple fruit.

7. Go out and play! You've heard it a thousand times, I'm telling you again. Stress is a killer and can derail all the hard work you've been doing to get your inflammation under control. Once and for all get rid of that stress in your life. Take a little exercise find something that you actually like doing. Tennis, walking, gardening, swing dancing, pogo sticking, it doesn't matter just move your body in a way you find fun that you will enjoy doing on a regular basis. If it's a chore and a hardship you're not reducing your stress just adding to it. Breathe deep, practice yoga, look into meditation, forgive all those people that drive you crazy. Yes, even that guy who cut you off on the freeway. If chronic stress is a real problem in your life consider investigating biofeedback or therapy. Also people with a regular spiritual practice of some kind exhibit lower levels of stress. Look into mediation centers, synagogues , churches even a early morning walk once a week just to reflect on how good you really have it can make a profound difference in your stress levels and can help get cortisol, the stress hormone, under control.

8. Sleep it off. The perfect inflammation reducing technique. You need an adequate amount of sleep each night to give your body time to heal from the stresses of the day. Don't underestimate it. Napping also reduces inflammation. It is also a fantastic excuse for switching off the phone in the middle of day and decompressing for 10 or 15 minutes. Remember the more hours you sleep before midnight the better. Getting to bed by ten and waking at six will do better for your body then getting to bed by one and sleeping until ten.

So there you have it, a simple, easy and natural way to reduce your inflammation. By reducing your inflammation you can reduce your risk for the fatal five; heart disease, cancer, stroke, diabetes and lung disease. More importantly you'll feel great and you can put a little life back in your life!


A Mediterranean Diet Is Good for You

A few years ago my husband and I moved to Turkey. We like the lifestyle here where for eight months of the year the sun shines and it is lovely and hot. Unlike living in the tropics we do have definite seasons here and this last winter it actually snowed for a bit; the first time in twenty five years apparently.

Mediterranean Diet

With the climate comes a good Mediterranean diet which is rich in vegetables, little meat and lots of olive oil. It is quite easy to be a vegetarian here as the Turks have become masters of making tasty dishes with the very few ingredients they use. With any food dish, yoghurt is served up, either with herbs or cucumber or other vegetables.



The Turks slather the yoghurt all over their main course, so naturally they have a very good and healthy way of eating. In our high street there are no fast food chains. You will probably find these in bigger cities, but in our village there are none, luckily and we cannot remember the last time we had burgers and fries.

A Turkish friend of mine went to England for Christmas with her English husband. There, one Sunday, she was presented with a proper British roast dinner will loads and vegetables and roast potatoes. Imagine the host's horror when my friend went to the fridge and got the yoghurt out and spooned it all over her food!

However, I have not heard of any Turks here who suffer from bowel complaints so far so there must be something about their diet that is right. These days some Turks do get fatter as there are little influences that are definitely western. They eat vast amounts of white bread that must have been made with refined flour. They also snack on crisps and chips occasionally.

If our system does get clogged up it is almost always the case that our diet is at fault. Too much starch, refined sugars and fats are consumed in the Western world, sometimes with disastrous consequences for our poor digestive system.

This is why a Colon cleanser has become very widely used in our society to try and get rid of a bacterial overload. When bad bacteria become too prolific, they cause our digestive system to get out of kilter. We become sluggish and we start suffering from candida and other nasty symptoms.

There are many products on the market that will help you with your predicament. If research is done on the internet where so much information about the efficacy of various remedies, one will soon find out from other people which brands are the most helpful in the treatment of bloating, sluggishness and fatigue.

Of course, if you do not like the thought of taking pills or powders, there are plenty of things that you can do to keep the flora in your gut in balance. The first thing that must be done is to get all the processed and refined foods out of your diet. These are really bad for clogging up the system.


The Top High Intensity Swimming Routine: A HIIT Workout Routine For Burning Body Fat

You probably already know that swimming may be one of the best activities to work your entire body. When it comes to swimming, the health benefits are virtually endless. There is a lot of swimming routines out there that can help you burn calories and keep you in shape, but which one is best? In all reality you can't go wrong with any swimming programs, but did you know that you can dramatically increase your fat burning potential by implementing high intensity interval training? By adding "HIIT," it turns a regular swimming into a high intensity swimming routine that burns fat like crazy!
Workout Routine

What Does A HIIT Workout Routine Consist Of?



If you are not already familiar with high intensity interval training, then you will be amazed how quickly and efficiently your workouts will become. Commonly referred to as HIIT, these types of workouts require short periods of maximum exertion combined with recovery periods of less effort. Sprinting for 30 seconds with a 1 minute walk or jog is a normal pattern for intervals. Cardio done in this way is extremely beneficial. Not only does it burn a lot of calories in a short amount of time, but post workout calorie burning is maximized more than traditional cardio.

What Happens When You Combine HIIT With Steady State Cardio

Steady state cardio is when you perform an activity at a constant speed for a much longer duration. Because it may take a couple hours to achieve the same calorie burning capabilities as a HIIT workout, it doesn't make sense to go down that route. But if you combine HIIT with steady state cardio, an amazing thing happens. HIIT will actually cause fat cells to be released into the blood stream as free fatty acids. So the moment HIIT is finished, we will introduce steady state cardio to burn up the free fatty acids. To recap, short bursts of energy releases the fatty acids in the bloodstream while steady state cardio burns them up.

What Your High Intensity Swimming Routine Will Look Like

HIIT

1) Warm up briefly by swimming a couple laps

2) Freestyle swim(sprint) for 30 seconds

3) Light swim or paddle(rest) for 1 minute

Note: Do this for 15-20 minutes. 30 second sprint(swim) followed by a 1 minute jog(paddle). If you are completely gassed from HIIT, you can extend the rest period to 2 minutes.

Steady State Cardio

1) Swim laps at an easy to moderate pace for 15-30 minutes

Note: The entire workout shouldn't be any longer than a total time of 45 minutes. This workout can be done 3-4 times a week.

A Natural Increase In HGH Levels From High Intensity Swimming

HGH is short for human growth hormone.HGH is a powerful hormone that is involved in burning fat and even preserving muscle mass. Increased levels of HGH doesn't have to come from an illegal drug or injection, but can naturally be produced by the body. There are a few ways to increase HGH but we'll stick to how it can be done with intense swimming workouts. High intensity exercise and fasting will naturally increase HGH levels. So to optimize the benefits we can combine the two for maximum fat burning effects.

1) Begin your swimming routine in a fasted state. This means that you won't consume a single calorie 3-4 hours leading up to the workout. Train on an empty stomach.

2) Wait 1-2 hours after your workout to eat. Waiting to eat will maximize the HGH release after an intense workout.

3) Fasting 1-2 separate times a week will also increase HGH levels which helps burn more fat and helps preserve muscle mass.

Amazing Fat Loss Results In A Short Amount Of Time

Sticking to a high intensity swimming routine like the one above will do wonders with fat loss but it is also gentle on your joints. Since swimming is a non impact exercise, you can do as much as you want without the risk of injury. Another great reason to use a HIIT workout routine in the pool is that it keeps you cool without all the sweat.


Rowing Machine vs Elliptical

Years ago (c. 1983) before I joined a gym, I tried various exercise programs to keep fit. With my meager budget at the time, my options were rather limited. I tried running at the high school track since that was a cost-free activity. I forced myself out on to the hot asphalt track for a couple of weeks one summer, but eventually gave up because it was too monotonous and my knees started getting sore from the constant pounding.

Rowing Machine

I then decided to invest in a Precor rowing machine, which I purchased from a local sporting goods store. It set me back about $235, but I felt it was worth it since I desperately wanted to get in shape. Rowing machines were also quite the rage back then and I wanted to get in on the action too!



I used the Precor rower religiously for a while. After all, I had sunk a good portion of my savings into it! The machine itself was rather simply constructed and as a result, there wasn't much that could malfunction or break on it.

Of course it did squeak like the Dickens and also left ugly black scuffmarks on my carpet. I eventually put a piece of scrap carpet under it to protect my carpet. I also got blisters on my hands from the "oars" and eventually started wearing my winter gloves to protect my hands.

Now fast forward to the 21st century. Rowing machines have really come a very long way since my primitive Precor machine! They use some of the very same technologies that are also employed in the top-of-the-line elliptical trainers. Features found on higher end ellipticals are also found on many rowers today such as magnetic resistance systems that are smooth and quiet. They also have heart rate monitors either built in to the handle grips or via wireless chest straps and a Polar interface. And of course, they have consoles that display distance, time, and calories burned just like most elliptical trainers.

So which is the better piece of fitness equipment? Let's take a look at some criteria that should be used when evaluating any piece of exercise equipment:

*Safety - rowing machines are relatively safe, but care must be used in learning the proper exercise form. Unfortunately, many people don't use proper form when using a rowing machine and put undue stress on their lower backs. Like an elliptical trainer, a rowing machine is low impact, but since the legs are flexed and extended, this puts stress on the knees, which could be uncomfortable for people with knee problems.

*Ease of use - as with safety, learning the proper use of a rowing machine is vital. Unlike an elliptical trainer, where its use is fairly intuitive, a rower requires proper instruction and practice in its use. There is more coordination required between the lower and upper body when using a rower. However, this shouldn't deter you from using a rowing machine. Just take the time to ask for instruction from a qualified staff member or trainer at your health club or gym.

*Quality of workout - a rowing machine can provide a great cardio-vascular workout. It helps to monitor you heart rate and stay within the appropriate target zone for your age, condition, and training objective. As with an elliptical trainer, the involvement of both the upper and lower body can provide all around muscle toning.

*Affordability - rowing machines parallel elliptical trainers in price range. Like ellipticals, they span the gamut from cheap models to top-end, commercial grade units costing several thousand dollars. And like ellipticals, you typically get what you pay for. So avoid the cheap stuff unless you want the grief and aggravation that goes along with it!

Rowing machines and elliptical trainers are both very worthy pieces of exercise equipment. If you have the luxury, then why not use both? Cross training by switching up between the rowing machine and elliptical trainer will keep your body challenged while keeping your workouts fresh and enjoyable.


Time to Shape Up - Golden Tips For Bodybuilding Workout Routines

When was the last time you gazed at a magazine cover and wished you had the same toned body as the male model on the cover of a magazine? Well, the answer might be different for each individual but one thing is sure, each and every one of you have imagined of a much toned body, six or eight pack abs and the triceps to die for. Well, the good news is it's never too late to achieve this one goal.

Workout Routines

Today is the day. You can start your workout today and make yourself look like the same model in mere three months. Time period may differ from person to person and vary on the workout routine you are following but persistent bodybuilding workout routines along with proper diet ensures you to attain an impeccable body and strong physique in some time.



Set a target and start today. It doesn't matter what type of equipment you have; it's the conviction that matters more. Motivation ensures a good workout day. Either hit the nearby gym or even the mismatched equipment in your garage might work wonders for you. Getting a ripped physique is no magic trick and cannot be achieved overnight. It requires patience and hard work. There are different workout routines you can start from and then stick to. Since you are not getting paid to own a perfect body unlike celebrities like Hugh Jackman or Jason Statham, it is understandable that you can't spend all your time in the gym building your body. But at least you should indulge thrice or four times a week in a bodybuilding workout of around 90 minutes each. Strength and weight training, adequate rest and proper nutrition are three main aspects to look for in a workout routine targeted towards building muscle.

Nothing looks better than a toned upper body. A guy can't flaunt anything more than his immaculate upper body. Stooped shoulders never look good therefore it is very important to have nice upper body. Overhead Shoulder Press, Lateral Raise and Reverse Fly are some of the exercises that you can make part of your daily upper body workout.

Other than this, there are certain bodybuilding foods that aid you in achieving what you want. Carbohydrates and Proteins play a vital role in bodybuilding. Protein should be consumed frequently throughout a day. The best time to consume protein is after the workout and before sleep. Turkey, chicken, nuts, eggs, lentils, and fish are the best food items with increased protein count. Precisely, Grilled Chicken Breast, Baked Potatoes and Boiled Asparagus can be the 'it food items' for your kitchen pantry if you are looking forward to build some muscle.

For all guys out there who want to build muscle it is important to understand that there is no word like "tomorrow" when it comes to shaping up yourself. If you have the motivation in your bag and are dedicated to shape up there is no way you can't manage to build your body and look fabulous. It's your turn to say out loud; Man, it's time to shape up!


Vegan Weight Loss - 5 Reasons Why You WILL Lose Weight On The Vegan Diet

Many folks venture into the vegan lifestyle for a variety of reasons. Weight loss however, is a popular motive. In fact, people swear by this diet, asserting that if all meat and dairy products are taken out of one's diet - weight loss ensues. Let's look are 5 reasons why this is the case:

vegan weight loss

1. Low in Calories

Plant-based foods are low in calories and therefore dieters can eat as much of this food as they please - without having to stress over the notorious calorie-counting ritual.



2. High in Fibre

Naturally high in dietary fibre, plant-based foods are filling and are known to help control appetite and curb overeating. Vegans generally report feeling satisfied after a normal sized meal and don't feel hungry for a long time.

3. Burns more Calories

Studies indicate that persons on the vegan diet actually burn more calories between meals than those on a standard diet. More calories burned equals faster weight loss.

4. No Bad Fatty Foods

The following list of foods are notorious for packing on the kilos due to the super-high fat content that they contain: Roast lamb, fatty pork chops, cheese, pizza, milkshakes, iced-chocolate and coffee, full-cream milk and ice-cream, etc. These foods cause a problem for a number of reasons:

- They are addictive and most people find it difficult to stop eating them.
- They are high in fat and energy content.
- Weight gain occurs very quickly if these foods are consumed frequently.

Since the vegan diet omits all foods containing these high-calorie animal products, weight loss is super easy. The vegan diet actually contains healthy fats such as avocado, nuts and olive oil, which when consumed in moderation, assist with weight loss and give you a sense of satiety and helps to control your hunger.

5. Non-addictive

Unlike so many dairy foods and fatty meats, vegan foods are actually "non-addictive." You see, although they taste great, you do not voraciously crave more. So many people simply cannot stop eating one or two slices of pizza, or one slice of lamb, or one scoop of ice-cream. Why is this? Well, these super-addictive foods, also referred to as "high-palatable foods," trigger the same pleasure feeling in the brain that cocaine and heroin trigger. Studies reveal that fat (meats, cheeses and butter), sugar (ice-cream, your favourite dairy desserts and milk drinks) and sugar are all classed as "high palatable foods." Vegan foods however are milder to the palate and can therefore be eaten in moderation. In fact, most vegan foods are "anti-binge-eating" foods. Hooray for dieters! Losing weight by eating vegan foods couldn't be easier!

These are five obvious reasons why weight loss on the vegan diet is inevitable. Many people who go on the vegan diet for other health problems or personal reasons actually lose weight without even trying to!


Low Carb Diet Plan That Is Really A Neat Trick

You are not going to believe how easy this is, and just how well it works, especially, when you are a woman in your twenties and thirties (and for men it works even better).

Low Carb Diet

Whether you are eating at home or in a restaurant, have 1/2 the carbs that would be in a standard, regular meal. OK. So, what does that look like? The simplest thing to keep in mind is when you have a bun or two pieces of bread for a sandwich, only eat half the bun or one piece of bread. You can still eat the sandwich! So what if some fingers are keeping the sandwich together by pressing on meat or something else instead of bread! You can use a napkin after you are done eating!



When it comes to hot, starch dishes, you need to ensure the standard portion is no more than a cup (8 ounces). So, that would mean you'd get 1/2 a cup (4 ounces). But you are still getting it! And you'd be surprised at how satisfied and successful you can be if you also follow these 10 supporting rules when you having a "1/2 Carb Day" or even just a "1/2 Carb Meal" (which counts too!):

(1) When you eat, only eat (do not watch television or read or have a conversation or drive at the same time)

(2) Take small bites & chew every bite of food no less than 8 - 12 times

(3) Avoid white flour and sugar products. You can and should have 2 to 3 servings of fresh fruit daily. If a very sweet piece of fruit (like orange or apple), one serving is 1/2 a piece.

(4) Feel free to double up protein portions with a given meal if still very hungry. Keep lean (and avoid highly salted and deep fried items). And do not go over 12 ounces total.

(5) Add 1 tablespoon cold pressed Flaxseed oil to salad or soup or veggies or protein at lunch.

(6) Keep total calories for day to roughly 1200 to 1500 (female) 1500 to 1800 (male) and total carbs to 40 to 80 grams a day.

(7) Drink six to eight 8 oz glasses of water daily and feel free to liberally squeeze in fresh lemon or lime.

(8) Have no soda. Have no more than 1 to 2 caffeinated beverages daily. Only drink pure fruit juices (4 oz). Add 4 oz water (dilute all fruit juices). Avoid alcohol.

(9) Do not use Splenda, Nutrasweet, or Sweet and Low type products.

(10) Do exercise that you do not dread 3 x a week for 20 to 40 minutes. Walking swiftly is a fine thing to start with. Adding some simple weight bearing exercises to this is better still.

Of course, any dietary or exercise related changes you are contemplating making should be first discussed with and approved by your health care professionals including doctors and nutritionists.


Mediterranean Diet Food List - Let's Start Shopping!

The Mediterranean diet food list is derived from the eating habits of the Mediterranean people, namely those who live in Spain, France, Tunisia, Lebanon, Morocco, Greece and Italy. The diet of these people has remained pretty much unchanged for thousands of years. They are renowned for their consumption of healthy foods. The Mediterranean diet contains many delicious foods. Perhaps this is the reason for the diet becoming so popular these days, along with the fact that it is so healthy. When you adopt the Mediterranean diet, you greatly increase your chances of living a healthy life.

Mediterranean Diet

According to heart disease death stats there were almost 103 deaths per 100,000 population caused by heart disease worldwide. In the US that figure was 106 per 100,000, The UK had 122 deaths per 100,000 and Australia had 110 deaths per 100,000. Interestingly, four out of the six LOWEST heart disease death rates were from Mediterranean countries; France: 39.8 deaths per 100,000, Spain: 53.8 deaths per 100,000, Italy: 65.2 deaths per 100,000 and Greece: 68.8 deaths per 100,000. This makes the average for these four countries 56.9 deaths per 100,000 which is just over half the wordwide figure. Impressive isn't it? Makes you wonder, what are they doing right?



But what foods will you find in a Mediterranean diet Food List?

Interestingly, the Mediterranean diet food list does not only contain food, it also contains beverages. Beverages, specifically water and wine, are an important part of the Mediterranean diet. People in the Mediterranean generally drink a glass of wine with dinner (though they rarely consume more than this). Even young children are permitted to a few sips of wine with dinner. Wine is high in antioxidants so this has health benefits as long as it is consumed in moderation.

The Mediterranean diet food list focuses on fresh fruit, vegetables, whole grains, nuts and seeds. It is also high in monounsaturated fat. This monounsaturated fat comes primarily from olive oil. One of the reasons for good health statistics is that the Mediterranean diet is VERY low in saturated fats. They only eat red meat a couple of times per month and don't consume as much dairy as we do in western society. Their main source of protein comes from fish, with only smaller amounts of dairy, poultry and red meat.

The Mediterranean diet food list. Let's go shopping!

Vegetables 

Artichokes, beets, brussel sprouts, carrots, celeriac, collard, dandelion greens, fennel, leeks, lettuce, mache, mustard greens, Okra, Peas, Potatoes, Purslane, rutabaga (turnip), shallots, sweet potatoes (yams), zucchini, swede, scallions (spring onions), radishes, pumpkin, peppers (red, green, yellow, orange), Onions (red, brown and white), nettles, mushrooms, lettuce, kale, eggplant (aubergine), cucumber, chicory, celery, cabbage, broccoli, Arugula (rocket).

Fruits

Avocado, tomatoes, apples, tangerines, apricots, strawberries, cherries, pomegranates, clementine mandarines, pears, dates, peaches, figs, olives, grapefruit, nectarines, grapes, melons and oranges

Grains

Whole grain breads, barley, millet, oats, rice, polenta, bulgur, couscous, buckwheat, durum, wheatberries and faro.

Fish and Seafood

Yellowtail, abalone, clams, cockles, crab, lobster, flounder, eel, octopus, squid (calamari), oysters, mussels, mackerel, tilapia, salmon, sea bass, tuna, sardines, whelk and shrimp

Poultry and Eggs

Chicken, guinea fowl, duck, chicken eggs, duck eggs, quail eggs.

Cheese and Yogurt

Brie, feta (fetta), Corvo, chevre, ricotta, parmigiana-reggiano, manchego, pecorino, haloumi, Greek yogurt and flavored yogurt.

Nuts and Seeds

Almonds, cashews, hazelnuts, pine nuts, pistachio, sesame seeds (tahini) and walnuts

Legumes

Cannellini, chickpeas, fava (broadbeans), kidney, green beans, lentils and split peas.

Herbs and Spices

Anise, zatar spice mix, chillies, basil, garlic, fennel, bay leaf, clove, lavender, cumin, oregano, mint, marjoram, sage, pul biber (also known as halaby pepper, aleppo pepper and flake pepper), parsley, rosemary, savory, thyme, sumac and tarragon

Meats

Pork, beef, lamb, mutton and goat.

Sweets

Creme caramel, baklava, tiramisu, sorbet, biscotti, chocolate, chocolate mousse, Turkish delight, kunefe, gelato and fruit tarts.

Water and Wine

People of the Mediterranean generally drink around six glasses of water per day plus 1-2 glasses of red wine (one glass each with lunch and dinner).

So there you have it, your Mediterranean diet food list. Now you know what to aim for the next time you go grocery shopping.


Healthy Crock Pot Recipes and Slow Cooker Recipes

For folks on low-glycemic diet plans, vegetarians, or anyone who would like to eat healthier, there are a variety of different vegetarian and other healthy crock pot recipes which are delicious and convenient. The beauty of these meals is that you can prepare them in the morning, (or even the night before), throw them into the slow cooker, set it and forget it until lunch or dinner time.

Crock Pot

Crock pot recipes are perfect for folks who work during the day, or who have other commitments such as child care or errands to run. In the past, healthy crock pot meals were few and far between as most crock pot recipes included meats high in fat as well as the addition of sugar and salt. Thankfully, slow cooker recipes have come a long way. Healthy slow cooker recipes often include leaner cuts of meat, (or no meat), and a variety of beans and vegetables. Barley, lentils, and dal are also great inclusions to crock pot meals as are a variety of different mushrooms, (especially for vegetarian or vegan dishes).



Coconut milk can be a great substitute for cream or whole milk and a variety of spices can help replace the salt of other crock pot recipes. For households where one or both parents work, these type of meals allow them to prepare healthy, delicious food for their families, with the ease of standard slow cooker recipes.

And for folks who are on low-glycemic or low-carb diets, healthy slow cooker recipes and often much needed break from the low-fat cheese, chicken breasts, and nuts they eat most of the time. Rather than bread, potatoes, or pasta, whole grain rice is often a great accompaniment for a variety of different recipes including Asian inspired dishes such as beef and snow peas. If you do decide to serve pasta with your crock pot meals, opt for whole wheat pasta rather than highly process white pastas.

With summer quickly approaching, healthy crock pot recipes are the perfect way to escape hours hovering around the stove or oven. Just throw in the ingredients of the healthy crock pot meal, turn it on, and go outside to enjoy summer while your dinner cooks itself. Many crock pot recipes even use super convenient food such as canned vegetables and condensed soups, making them even faster to prepare.

Of course, whenever possible, healthy crock pot meals should include fresh vegetables or a salad on the side.


3 Easy Ways to Lose Belly Fat

For most people who are trying to lose weight, their biggest challenge is getting rid of that annoying belly fat. Even those of us who exercise regularly and eat healthy can face this same problem. The truth is, getting and maintaining a flat stomach, particularly if you are aiming for six pack abs, isn't easy. However, there are a few quite simple things that you can add or change in your daily routine that can drastically change your results and help you lose that annoying belly fat permanently.

Lose Belly Fat

Eating Natural

Let's have a think about us as an animal species. We've been around for over 100,000 years. Sure we have changed a bit, but over all we are the same. Our anatomy and basic needs are the same. When it comes to diet, a good way to look at things is to think about what we were naturally designed to eat.



Naturally, we are hunter gatherers. Our ancient ancestors ate meat, fruits, vegetables and nuts. Basically anything that could be hunted or gathered from nature. They didn't have food that came from factories.

This is one of the most important things that you can do to maintain not only a healthy weight, but also a healthy lifestyle. Just eat things that are natural. It's that simple. We were meant to eat things like fresh meat and seafood, fruits, vegetables, nuts and eggs. The more natural it is, the better it is for you. It is the processing of food which has occurred in modern times that can really harm your health.

Full body workouts

It is easy to think that the way to get a flat stomach and six pack abs is to do lots of sit ups and crunches. You might even be one of those people who does 100 sit ups every day. That won't get you a six pack, and it certainly won't help you lose that belly fat.

The number one way to lose belly fat, and in fact any fat for that matter, is to burn as many calories as fast as you can. And the best way to burn fat is to work all of your body at once. Don't just focus on the one area like sit ups do. Full body workouts are movements that work all of your body at the same time. Some examples of these are squat lifts, jumping jacks and burpees.

Quick workouts are better than long ones

A lot of people believe that the longer you workout, the better. For those people, that means hours walking on that boring treadmill or peddling away on an exercise bike. I personally don't think that this is something to get excited about. Why would you want to work out for hours every day when you can burn the same amount of calories in a third of the time?

Instead of doing hours of boring cardio every day, take 15-20 minutes and just go flat out. Do fast, high intensity workouts. There are lots of options here. But for example, you could do 2 minute intervals of jumping jacks, lunges, squat lifts, burpees and sprints, and then finish off with some strength and ab exercises. You'll find that this is much easier to stick to, and you will feel great afterwards, not bored and worn out. Plus you would have burnt the same amount of calories.

If you make these three easy changes to your daily routine, you are sure to lose that belly fat fast, and you'll be on your way to getting that flat stomach that you've always wanted.


B12 Shots for Weight Loss - What Are the Benefits and Side Effects?

For anyone who wants to shed excess weight, the most tried and true method is a proper diet and frequent exercise. Nevertheless, there are some ways to enhance your likelihood of reducing your weight. One of those ways is B12 injections which has shown to improve a persons overall health. There are those that have a B12 deficiency and require the shot, but that doesn't mean its right for you. We'll discuss what exactly the B12 shot for weight loss is and what benefits or side effects may result from taking this shot.

B12

What exactly is B12?

B12 is a nutrient you could acquire by eating fish like bass or salmon, as well as clams and lean meats. Taking B12 may also increase a persons metabolic rate which increases energy levels. Increasing your metabolic rate not only helps you burn calories even while resting, but stops the extra consumed fats from just being stored; more will be used up to produce the energy.



Even though there is a lack of clinical proof that B12 injections for weight loss work, some have reported that taking B12 helps in controlling weight gain. Regardless of the advantages or disadvantages of B12, experts agree that the most efficient way to get vitamin b12 into the blood stream is by taking a b12 shot. Since B12 helps in making your metabolic rate work appropriately, it could be one factor in the success of every fat reduction plan.

Some doctors would have you taking B12 shots for weight loss once a week, but there are things to consider. Price is one thing to consider because the shots run upwards of $25 dollars per shot. Now, if you need 1 to 2 shots a week that might be more than you are willing to pay. Once taking the shot if you see positive gains in your energy levels and just overall feeling good, then you could opt to have the shot twice a week or twice a month. As with any medically related treatment, your doctor will advise you best.

B12 shots for weight loss can also produce weight loss results, because often they contain some sort of fat burner. These shots may contain a lipotropic complex which combines natural herbs, multiple vitamins and minerals. This lipotropic complex supports healthy liver organ function and will help the liver manage fats. These fats are broken down and then move throughout the bloodstream where they may be used to produce energy.

B12 Shots Benefits

The benefits of B12 shots may be reduced stress levels, skin condition improvements, energy level increases, and possible weight loss. If you're in good shape, feel healthy and balancedandhave no lack of energythen taking the B12 effects may be minimal. However if you are feeling run down, on the go all the time then a B12 shot may just be the thing to help give you a boost. Having a B12 deficiency though and taking the shot, may improve your bodies response to any weight loss program and increase your energy overall.

B12 Shots Side Effects

As with any shot, medicine or product you take, there can be side effects. Not all people will experience these side effects, but there are symptomsthatyou should be aware of. If you decide to take the B12 shot and experience any of these side effects, contact your physician immediately. These may include:
  • Moderate diarrhea
  • Upset stomach
  • Nausea or vomiting
  • Inflammation at the area of injection
  • Headache
  • Tightness within the chest area or raised heartrate
  • Muscle soreness, weakness, cramping pains
  • Regular urination
  • Trouble breathing or swallowing
  • A sensation of excessive exhaustion or tiredness
  • Swollen hands, lower legs, arms, ankles or feet
  • Hives
  • Itchiness
  • Visible rash on the skin surface
If considering b12 injections for weight loss just understand it's not the only answer. Proper diet, exercise and learning about nutrition all will benefit you in the long term. Like some, you may have a B12 deficiency and require the shot, but your doctor will examine your overall health and help you decide.


Looking For The Best Yoga Pants? Read These Tips

Women dress in yoga pants not just for workouts but also for other activities such as, running errands, classes, travelling or even napping. Having pants that are eye-catching, comfy as well as functional has always been crucial to most ladies. In here, I'll cover some guidelines; to assist you select the best yoga pants you can wear for physical exercises as well as for other stuffs.

Yoga Pants

Picking out the Best Yoga Pants

1. Discover the level of comfort



When it comes to wearing these pants for actual yoga workouts, you ought to first look into the level of comfort. You will not have that much trouble finding pants that fit you as the majority of them can stretch easily due to their elastic waistbands and synthetic or cotton fabrics. While, this is the case, you still need to test them by performing some stretches or leaps while dressed in them. In case you feel any soreness or irritability, proceed to the next item immediately.

2. Examine the material

Yoga workouts will usually allow you to sweat, so if you hope to get a more satisfying training, choose materials which are light and moisture resistant. To check a cloth, pinch it between your thumb and forefinger. A potentially good textile is the one which feels sleek and not rugged or more sweat-pant-like.

3. Figure out Level of Toughness and Flexibility

Highly durable yoga pants are best for exercises yet they can be very costly. Purchasing cheap yoga pants remains to be the most sensible approach and since they are low-priced, you can order various pants. Schedule the utilization of each pant to avoid premature signs of tear.

4. Select Pants That You Feel Self-assured and confident Using

Determine if the pants cause you to feel too self-conscious. When practicing yoga, it is vital that you are at ease or relaxed. You can never feel calm if you're constantly concerned with how you look.

If you're conscious about your glutes then look into slightly loosed or plus size pants. Though, they are unable to hang on to you as efficiently as the right size pants, they are still a secure fit. If you are not that positive of your thighs and legs then you can try pants that are extra lengthy. Select colors such as black and gray because they are the least noticeable colors of pants. If you prefer to attract less attention each time performing workouts, then decide on either of the two colours.

The best yoga pants are the ones that offer both style and comfort. Although, they are renowned fashion clothes, it is vital that you identify the best suited events when you can use them. As an example, wearing these pants in formal events like wedding parties, conferences or even your first date may not provide you with the same appeal.


3 Day Diet May Be The Healthiest Diet!

3 day diet origin leads to from Cleveland Clinic Diet as the institute who published this 3 day diet program in 1970. The short time span helped the 3 day diet to gain its popularity among dieters. The 3 day diet program is also known as the Navy three day diet, Baptist hospital 3 day diet, Florida 3 day diet, Army 3 day diet, and lot of others bizarre nicknames.

3 Day Diet

The amounts of nicknames available indicate the popularity of this diet. However experts are continuously bashing this diet as it falls under the category of fad diet. Experts also said that fad diets effects are temporary, and weight will likely be gained as fast as Paris Hilton hit the newspaper.



But before we follow the experts advice and start bashing the diet let's take a closer look and learn about the diet facts. I am not an expert dietician but I know a lot about the experiences of going through a diet. I know how hard fad diet is and I know that weight problems sometimes are more important than our health itself for some people in some occasions. So let's see the 3 day diet from a commoner point of view.

3 Day diet meals plan emphasizes on eating a limited carbohydrates and a lot of omega 3 fat acids. The basic meals plan for three day diet is listed below along with the obligation to drink at least four glasses of water, two cups of coffee or tea and a glass of cranberry juice everyday.

First Day:

Breakfast: Consume half a grapefruit, a slice of dry toast with 2 tablespoons of peanut butter.

Lunch: Consume half cup of dry tuna with a slice of dry toast.

Dinner: Consume 2 slices of meat, 1 cup of green beans, 1 small apple and half cup of vanilla ice.


Second Day:

Breakfast: Consume 1 egg, a slice of dry toast and half banana.

Lunch: Consume half cup of Tuna or 1 cup of cottage cheese along with 5 saltine crackers.

Dinner: Consume 2 beef franks, a cup of cabbage, 1/2 cup of carrots, 1/2 banana and 1/2 cup of vanilla ice cream.

Third Day:

Breakfast: Consume 5 saltine crackers along with 1 apple with a slice of cheddar.

Lunch: Consume one hard boiled egg with 1 slice of toast

Dinner: Consume 1 cup of tuna, 1 cup of carrots and melon and half cup of vanilla ice cream.

Looking from a commoner point of view, we can see that these meals plan is actually a balanced meals plan. We have our piece of carbohydrates there from the regular consumption of the toast and saltine crackers. Our fat is supplied by Tuna which we consume everyday, the fat from fish is actually classified into good fat. Not mentioning another protein intake from meat, egg and beef franks. As those are not enough, we are required to gobble a lot of vegetables like cabbage, carrots and beans. Cabbage is actually a negative calories vegetable, so that will help burning down your calories. And those vegetables can act as diuretic while providing your body with vitamins. Our fruit is a little banana that gives us the potassium intake.

Well looks like the 3 day diet is just promoting a balanced eating by putting a lot of emphasis on eating a lot of vegetables. Compare this 3 day diet into the diet that people are doing by stop consuming carbohydrates or protein, this 3 day diet is a lot healthier. In fact this 3 day diet reminds us about our body daily needs, which are vegetables, fruits, meat and carbohydrates.

I am sure even our eating habit everyday cannot match the completeness of this diet. We used to take sweetened cereal or toast packed with jam in the morning, grab fast foods for lunch and again either eats frozen foods, we go and grab other fast foods. So I don't see what's wrong with this diet, with weight loss as a bonus. In fact by following this meals plan as guidelines we can live healthier and longer and also thinner!


Benefits of a Vegan Diet and Why the Human Body Was Designed to Be Vegan

The human body was not designed to consume meat and definitely not dairy, but rather for a plant friendly vegan diet. We have over 30 dissimilarities with carnivores, which are similarities we share with herbivores in regards to our design. For example, our digestive tract is a long plant friendly one. A true carnivore has a short digestive tract and meat is in and out in 3-7 hours. This does not give parasites a chance to hatch. In humans it takes three days to digest meat, giving it ample time for parasites to hatch. That is a big part of why an estimated 90% of people have parasites!

Vegan Diet

Furthermore, we have nails instead of claws, different stomach acidity, saliva, and our teeth structure is similar to an herbivores and definitely not a carnivores. It's in our instincts to not eat meat too. For example, if you saw a dead cow on the grass you wouldn't start salivating or want to eat it like that. A true carnivore would feast away. The only way you would want it is if you cooked it, in plants oils, and seasoned it with herbs etc. This is also since you have grown up eating meat so have grown accustomed to it. However, the human body was not designed for meat, but rather a vegan diet.



Meat is high in saturated fats and not as clean as plants. As well, if your meat is not organic, grass-fed, and free range, you also have to deal with growth hormones, antibiotics, and steroids. All of which grow you and make you more resistant to antibiotics. Plus any anxiety, and stress the animal went through in its life created chemical reactions in the body such as increased levels of adrenaline and cortisol, which you guessed it, ends up in you. No wonder so many people are angry and when we think of vegans we think of mellow, chilled out people. Plus meat is so hard to digest. Digestion takes up most of your energy for the day. So if you are digesting mangoes versus steak, which do you think is harder on the body and gives you more energy to do what you need to do?

And dairy is very scary. It's the worst of all foods. We take milk, usually from a mistreated cow who is given hormones, steroids, and antibiotics, and cook it. Any nutrients in the milk is now gone, in fact the milk is acidic. We then fortify the milk with vitamins and calcium, but it is just not the real thing. When it ends up in your body it is so acidic that your body has to use its calcium and magnesium reserve just to neutralize the acidity. So that's right, dairy actually depletes your body of calcium. You have just been dispelled of one of the grandest myths of our time. Also dairy is also high in rancid fats and makes you gain weight very easily. Think of what that milk was designed for, a baby cow. That baby cow grows hundreds of pounds in its first year just off that milk.

So you must be thinking, where do I get my protein, calcium, and b12 from on a vegan diet? You can find plenty of protein in leafy greens, nuts, beans, sea algae, and sprouts. You only need 5 to 10 percent protein in you diet to build all the muscle you want and need. According to the world health organization you only need 5% protein and there has never been a case of protein deficiency in all of medical literature. Years of research and personal experience have led me to believe this whole protein hype is a marketing strategy by the meat industry. I eat 5% of my calories in the form of protein and have no problem building muscle. Actually, since my protein is raw and thus not denatured and more powerful, I have a much easier time building and keeping muscle on a vegan diet.

Calcium can be found in abundance in its raw and powerful form in leafy green vegetables. 1 lb of leafy greens such as kale or spinach will give you 100% of your RDA requirements for the day. B12 is actually a vitamin that is found in organic soil. So if you just leave some of that vitamin rich organic soil on your veggies you will get your b12. However, if you can't stand to do that, you can always supplement. But the vegan diet really is perfect and ideal. A balanced vegan diet has all your nutrient requirements and is clean and ideal for the plant friendly human body.

So at the end of the day, why would you even want to eat a healthy vegan diet? Well, I'll give you some killer, legitimate, and powerful reasons. A vegan diet, especially high is raw foods, will give you energy. This is because a high or full raw vegan diet is rich in nutrients, easy to digest, and light. Who wants to be tired all day? Energy is fun and makes everything else so much more exciting. This is because you are getting nutrients and not spending so much of your energy digesting heavy foods that are often loaded with toxins.

As well, you will lose weight. A vegan diet is high in fiber,which keeps you full, and nutrients so you don't eat and eat and eat. Plus plants are treated differently in the human body because we were designed for a plant friendly vegan diet. They go in and out, and are used for energy and nutrients. When we eat animal products or the newest GMO chemical and toxins, the body doesn't know what to do with them so they often get stored in the form of fat, especially around the midsection! How often do you see someone on a vegan diet who is overweight?

Other reasons to go on a vegan diet are you will slow aging. YES! The way you age is mostly under your control, and genetics plays a small part, but not all of it. Most of how you age is due to your diet, the way you take care of yourself through exercise, sleep, hydration, and how you manage stress. You are in control and you can be a hot grandmother at 70 like Annette Larkins and plenty of other hot senior citizens on a high or full raw vegan diet. A vegan diet, especial high in raw fruits and veggies has lots of nutrients and anti-oxidants. Anti-oxidants fight free radical damage and help slow aging. I don't know about you, but I don't plan on getting old and am thankful for the raw vegan diet for making that possible.


The Anti-Inflammatory Diet - Foods That Heal

What is Inflammation?
Inflammation is a natural process with the biological purpose to initiate healing by increasing circulation. It is a complex process involving both the immune system and vascular system and the interplay of various chemical mediators. Increased circulation brings white blood cells and nourishment to the site of injury or infection so that invading pathogens are killed and damage may be repaired. Characteristic signs of inflammation include pain (dolor), heat (calor), swelling (tumor) and redness (rubor).

anti-inflammatory diet

When Inflammation Goes Awry:

While some inflammation is beneficial and appropriate for healing, chronic or excessive inflammation, serving no purpose produces damage. Chronic inflammation has a bad reputation because it is implicated in various disease processes including (but not limited to)...



- autoimmune diseases
- arthritis
- diabetes
- Alzheimer's disease
- atherosclerosis (hardening of arteries that leads to heart attack and stroke)
- ADD and ADHD
- allergies & asthma
- cancers
- inflammatory bowel disease

Soft tissue swelling and chemical mediators involved in inflammation can also irritate nerve endings, contributing to pain.

What is the Anti-Inflammatory Diet?

It is a well-known fact that different foods are metabolized differently, some promoting inflammation and others reducing it. The purpose of the anti-inflammatory diet is to promote optimal health and healing by choosing foods that reduce inflammation. If one can successfully control excessive inflammation through natural means (like through diet), it reduces one's dependence on anti-inflammatory medications that have unwanted and unhealthy side effects and don't solve the underlying problem. While anti-inflammatory medications (such as NSAIDs) are a quick fix to ease symptoms, they ultimately weaken the immune system by damaging the gastrointestinal tract which plays an important role in immune system function (1).

Anti-inflammatory Diet Basics:

In general, eat an abundance of fresh vegetables and fruits, whole grains, anti-inflammatory fats and nuts while limiting processed foods, meat protein, milk products, refined sugars, artificial colors/flavors/sweeteners and food sensitivities.

Vegetables:
Eat and Enjoy:

Enjoy an abundance of fresh vegetables and fruits in a variety of colors (preferably organic). Fruits and vegetables are full of vitamins, minerals, antioxidants and fiber which give the body the essential building blocks for health. Examples include beans, squash, lintels, sweet potatoes, cruciferous vegetables, avocados, dark leafy greens... There are so many choices! As for fruits, pineapple and papaya are particularly good because they are high in bromelain, a powerful natural anti-inflammatory. Fruits and vegetables also make great, healthy snacks.

Avoid / Limit:

Avoid produce that is not grown organically. Toxic chemical residues from herbicides and pesticides can remain and when ingested are foreign irritants to the system. Many crops in North America are also genetically engineered and are put on the market without rigorous scientific study to determine safety for human consumption. Independent research is finally being done to show toxic effects of consuming genetically modified organisms (2). Foreign DNA is randomly inserted into the genome of a crop. Examples include herbicide resistant corn and soy which are resistant to the herbicide Roundup, made by Monsanto. Roughly 90% of all corn and soy sold in North America is genetically modified. Also be aware of derivatives of genetically modified ingredients (such as corn starch and corn syrup etc.). It has also been suggested that consuming GMOs is a contributing factor to the rise in allergies as our bodies are recognizing these food substances as foreign (3). By choosing items with the "certified organic" label, you avoid both GMOs and toxic herbicides/pesticides.

For some people, vegetables in the nightshade family may pose a concern. Examples of nightshade vegetables include tomatoes, peppers, potatoes and eggplant. Nightshades contain alkaloids which are thought to exacerbate inflammation and joint damage in certain susceptible individuals with arthritis (though research is conflicting). Thus, for some individuals, limiting or avoiding nightshade vegetables may be beneficial.

Fats:
Eat and Enjoy:

Enjoy healthy, anti-inflammatory fats including olive oil, coconut oil, avocados, nuts, salmon and sardines. In humans, there are two essential fatty acids, alpha-linolenic acid (an omega-3) and linoleic acid (an omega-6). These are "essential" because they are required for good health but the body does not synthesize them. Omega-3 fats are anti-inflammatory. Omega-6 fats can be pro-inflammatory or anti-inflammatory (as it can be metabolized by two different pathways). Researchers suggest that keeping the ratio of omega-6 to omega-3 between 2:1 and 4:1 is best for health. The modern diet tends to be high in omega-6 as it is abundantly available in cooking oils. Thus, including rich sources of omega-3 is important (such as fish, flax and walnuts especially).

Avoid / Limit:

Fats to limit or avoid include margarine, butter, shortening, hydrogenated oils, trans fats, saturated fats, and milk fat. Omega-6 fats are very high in corn oil, safflower oil and sunflower oil. Trans fats are linked with inflammatory diseases (4).

Meat:
Eat and Enjoy:

In general, limit animal proteins because they tend to acidify the body and also promote inflammation. When selecting animal protein, enjoy fish, poultry (especially free-range and organically raised), lamb and omega-3 eggs.

Avoid / Limit:

Limit beef, pork, shellfish and factory farmed eggs. In general, grass-fed is superior to grain-fed. Avoid charred foods, smoked foods and cold cuts. Cold cuts contain nitrates and nitrites which promote cancer. Barbequed foods contain polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs) which also promote cancer.

Dairy:
Eat and Enjoy:

Enjoy dairy substitutes in moderation (such as almond milk).

Avoid / Limit:

Avoid or limit dairy products in general. This includes milk, yogurt, cheese and ice cream. As we age, we lose the enzyme that digests dairy, resulting in lactose intolerance and inflammation. The milk protein, casein, is also acidifying which (despite what many people are brought up thinking) robs the bones of calcium.

Grains:
Eat and Enjoy:

Enjoy whole grains as opposed to refined grains. Refined grains are grains in which the germ and bran have been removed. This means there is loss of fiber, minerals and vitamins. In other words, the good stuff is removed in exchange for a longer shelf life. Some good examples of healthy grains include (organic) whole wheat/oats/bulgar/coucous, quinoa and whole oats (like steel-cut oats).

Whole grains are also a rich source of complex carbohydrates. Complex carbohydrates (as opposed to simple sugars) will prevent spikes in your blood sugar level. Sugar promotes inflammation.

Avoid / Limit:

Avoid or limit refined carbohydrates such as white bread, pastries, sweet things and pastas.

Nuts:
Eat and Enjoy:

Enjoy nuts and nut butters such as almonds, walnuts, sesame seeds, pumpkin seeds and flax.

Avoid / Limit:

Avoid any specific nut allergies.

Beverages:
Eat and Enjoy:

Enjoy plenty of pure, filtered water (avoiding chlorine, fluoride and other contaminants which are irritants that promote inflammation). Other great choices are lemon water and herbal teas.

Avoid / Limit:

Avoid sugary sodas, fruit juice (with sugar added) and milk.

Spices:
Eat and Enjoy:

Many spices reduce inflammation. Some great examples are turmeric, oregano, rosemary, ginger, garlic and cinnamon. Bioflavenoids and polyphenols reduce inflammation and fight free radicals. Cayenne pepper is also anti-inflammatory, as it contains capsicum. Capsicum is often used in pain-relief creams.

Sweeteners:
Eat and Enjoy:

Enjoy stevia, molasses, maple syrup or honey as better alternatives for refined sugar.

Avoid / Limit:

Avoid refined sugar, fructose and especially high fructose corn syrup which promote inflammation. Avoid artificial sweeteners.

Other:
Eat and Enjoy:

Enjoy fermented foods such as kimchi, miso soup and sauerkraut. Fermented foods are probiotic and help to rebuild the immune system by supporting healthy microflora in the gut and to reduce inflammation. Fermented foods also tend to be easy to digest and are also factories for B vitamins.

Avoid / Limit:

In general, eliminate processed foods, artificial colors, artificial flavors and preservatives. Also avoid foods that you have a known sensitivity or allergy to as this promotes inflammation. Low grade sensitivities are easy to miss, so if you're unsure, have a food allergy test. Some of the most common problem foods include wheat (gluten), corn, soy, milk and nuts.

Everything we need for health, can be found in nature. We just need to choose well. If you need help and ideas of what to eat, there are plenty of anti-inflammatory diet recipe books available.

What Else Can You Do to Reduce Inflammation?

- Chiropractic care boosts immune system and reduces inflammation!
- Reduce exposure to environmental toxins (such as smoke)
- Reduce stress (5)
- Certain types of exercise reduce inflammation - specifically, long term, gradually progressive training, avoiding over-exertion (6)

1) Singh G & Triadafilopoulos G. (1999). Epidemiology of NSAID induced gastrointestinal complications. The Journal of Rheumatology, Supplement; 56:18-24.

2) Seralini, GE, Clair E & Mesnage R et al. (Sept. 2012). Long term toxicity of a Roundup herbicide and a Roundup-tolerant genetically modified maize. Food and Chemical Toxicology.

3) S. J. Khan, S. Muafia, Z. Nasreen and A.M. Salariya. (2012). Genetically Modified Organisms (GMOs): Food Security or Threat to Food Safety. Pakistan Journal of Science; 64(2):85-91.

4) Lopez- Garcia, E, Schulze, M & Meigs, J et al. (2005). Consumption of Trans Fatty Acids Is Related to Plasma Biomarkers of Inflammation and Endothelial Dysfunction. Nutritional Epidemiology; 135:562-566.

5) Cohena, S, Janicki-Deertsa, D & Doyleb, W et al. (2012) Chronic stress, glucocorticoid receptor resistance, inflammation, and disease risk. Psychological and Cognitive Sciences.

6) Ploeger HE, Takken T, de Greef MH, Timmons BW (2009). The effects of acute and chronic exercise on inflammatory markers in children and adults with a chronic inflammatory disease: a systematic review. Exerc Immunol Rev. 2009;15:6-41.