If you are considering undergoing a body cleansing detoxification, you should consider changing your diet after you complete the process. Each day we put into our bodies a mega load of chemicals and toxins just from the air we breath. Then, we sit down and eat our breakfast, lunch, and dinner and unknowingly fill out bodies with even more toxins. By changing the way you eat, you can make certain your body is working to capacity to rid your body of toxins.
One of the most important things you can do is to fill your diet with foods that are rich in antioxidants. Antioxidants actually help to destroy the toxins, also called free radicals, that build up in the body. When you increase your intake of antioxidants, you will be ridding your body of harmful substances and overall, you will feel much healthier.
Fresh fruits and vegetables are your first line of defense as they are a good source of antioxidants. The body can not store vitamin C, which is an antioxidant, so it is vital that you make certain that you are getting enough. Citrus fruits, green peppers, green leafy veggies, and broccoli are a great source of vitamin C, so you should make sure you are getting the proper amount each day. Those with the highest amount of antioxidants include the small red bean, wild blueberry, and red kidney bean.
Another powerful antioxidant is vitamin E. While your body has the ability to store it, it seems as though you can never get enough. To make certain you are getting enough after your body cleansing detoxification, make sure you are adding wheat germ, nuts, seeds, and whole grains into your diet. Research has proven that vitamin E can help delay the aging process and help to heal your skin from damage by the sun. Beta-carotene is another powerful antioxidant that can help your body to rid itself of free radicals. To increase the amount of beta-carotene you're getting after your detoxification, add carrots, squash, tomatoes, sweet potatoes, and peaches into your diet.
After your body cleansing detoxification, you'll also want to make certain that you are not eating foods that are only going to cause the toxins to build up. Most obvious, you'll want to stay clear from sugar, as much as possible. Try to avoid those items with large amounts of refined sugar, as well as sucrose and dextrose, as well as those with artificial sweeteners and a high-fat content. Avoiding dairy products as much as possible will also help you to stay healthier and make certain to stay away from drinks that are high in caffeine. While you may love your coffee, it is much better to substitute green tea.
The fact is once you've gone through a body cleansing detoxification, you'll notice almost immediately that you feel healthier, more energetic, and you have more stamina. This is due to your body getting rid of built up toxins. If, however, you do not watch what you eat and you continue to add more toxins, soon you'll have that same old lack of energy back.
Copyright (c) 2006 Stacey Zimmerman
Stace Zimmerman is an Independent Isagenix Associate http://freeinfo.isagenix.com who owns & maintains his health & wellness website http://www.burnfatbycleansing.com . He is the author of numerous articles on health, nutrition & weight loss. Check out his site for lots more information on healthy weight loss through natural body cleansing.
Monday, June 30, 2008
Monday, June 23, 2008
Don’t Skip Potatoes for the Holidays
Here come the holidays!
We’re fast approaching that ‘time of year’ – you know the one I’m talking about – the holiday season! For many people, it’s a bittersweet time. People get excited about the enjoyment of it all, but also sadly anticipate putting on a few pounds of weight with all the parties and goodies that abound.
And, unfortunately, with the holidays approaching quickly, all those crazy diets and nutrition misinformation will be floating around, confusing everyone.
Don’t follow the masses. Don’t accept weight gain expectations. Do something about your concerns this season by educating yourself on how to eat well during the holidays. Learn what should be avoided, and know what is essential and important to eat. And don’t fall prey to the popular low-carb diets. Carbohydrates are important to our health and nutrition and should not be avoided.
The role of Carbohydrates
Carbohydrates are the primary fuel source for the human body. Although both protein and fat can also be utilized as fuel, carbohydrates are the macronutrients that supply the majority of glucose to the body. The brain cannot survive without glucose. The minimum amount of carbohydrate needed to ensure available glucose for the brain to function normally is 130g/day for adults and children. Most of us eat between 200-300 grams per day. If the body does not receive, through diet, enough carbohydrate to supply the brain with adequate glucose, the body will then break down its own protein stores (muscle) to supply the brain with its primary fuel.
Carbohydrates are also necessary to help burn fat, in the form of fatty acids, for energy. There is a saying that ‘fat burns in the flame of carbohydrates’. Again, if there is not enough carbohydrate to supply this need, then the body looks to its protein stores to serve this energy need. The conversion of protein into glucose happens in the liver, where protein, in the form of amino acids, is stripped of nitrogen and the carbon skeleton is converted into glucose. The downside of this, though, is that body fat then is not burnt during this conversion: Therefore, in order to burn the most amount of fat there has to be enough carbohydrates eaten.
Potatoes during the holidays
As an enjoyable holiday staple, it’s unfortunate that potatoes have been getting a bad rap, coinciding with people still afraid of eating carbohydrates. Nutritionally, eating potatoes is as good as it gets! Just one medium-sized potato is only second to broccoli in overall antioxidant activity, which may help protect against cancer. Potatoes are higher in potassium than a banana! Potassium, along with a low sodium diet, may reduce the risk of high blood pressure and stroke. A potato is almost a non-fat food and only provides 100 calories. It also provides, with the skin on, three grams of fiber. Preliminary studies show that fiber is beneficial for a healthy digestive system and may help reduce the risk of some cancers and heart disease. And, just when you thought the potato had it all, potatoes are actually one of the leading sources of vitamin C in the American diet! Vitamin C is another potent antioxidant and also produces the collagen that helps hold bone tissue together.
Now that you know it’s not the potato that is harmful – keep in mind that what folks will sometimes add to the potato is: The butter, the sour cream, the gravy. Eliminate these on your potato or in your mashed potatoes, and use skim milk, or seasonings instead.
Here is a great recipe for healthy mashed potatoes. Enjoy!
Fat free garlic mashed potatoes
Ingredients:
1 garlic bulb, unpeeled
splash of olive oil
4 large potatoes (Idaho or russet)
1 cup low-sodium canned chicken broth
salt to taste
freshly ground black pepper
Cooking instructions:
1. Preheat the oven to 350°F.
2. Place the garlic cloves in an ovenproof dish and drizzle with olive oil. Place the dish, uncovered, in the oven for 15-20 minutes until the garlic is golden brown and soft.
3. Remove from the oven and let cool.
4. Peel and cut the potatoes. Place them in a pot and cover with cold water. Bring to a boil over high heat and simmer until the potatoes are tender when pricked with a fork, about 30 minutes. Drain.
5. Simmer the chicken broth.
6. Squeeze the roasted garlic cloves to release each clove of garlic from the skins. Throw away the skins. Mash the garlic with a fork.
7. Mash the potatoes. Add the roasted garlic. Slowly add the stock until the desired consistency is reached.
8. Add salt and pepper to taste.
Serving Size: about 1/2 cup
Number of Servings: 6
Nutrition per serving: 106 calories, 26 grams carbohydrate, 3 grams fiber, 0 fat and saturated fat, 5 grams protein.
More holiday tips
Eating and enjoying potatoes at the holidays is just one step forward in the right direction. Here are some other tips for eating healthy during the holidays:
· Pay attention to portion sizes. Have one serving of each food at the meal and avoid going back for seconds. Chances are good that one plate of food provides enough calories for your needs. One half of a cup of mashed potatoes equals one serving.
· Eat slowly. This can be particularly hard if you have starved yourself all day, in preparation for the evening’s event. It takes about 15 minutes to feel the effect of food, so it’s important to eat slowly and chew your food thoroughly. Then you can really taste and savor your food and allow your body time to feel full.
· Don’t go to an event famished. Make sure to eat lightly during the day and have a light meal 1—2 hours before you head out for that holiday gathering. Saving up the calories for later can result in total sabotage to your good intentions. Most holiday parties offer a large number of high-fat, high-calorie foods that will look much more appealing when you’re starving than if you feel satisfied. Sure, these foods may still look enticing and you can sample them, but at least hunger won’t be the driving force toward these cravings!
· Cut the fat. There are many ways to cut down the total amount of calories we consume during this period. Here are just a few examples:
- Use skim milk when making mashed potatoes instead of whole milk or cream, and use seasonings instead of margarine or butter.
- Choose white meat turkey instead of dark meat.
- Skim fat from juices when making gravy. Use gravy in moderation.
- Use chicken broth instead of water and eliminate margarine or butter from stuffing recipe.
- Omit margarine and use pineapple and apple juice when making ‘candied’ yams.
- When making pies, use skim evaporated milk in place of regular evaporated milk.
· Include exercise in your holiday schedule. Above all else, make sure you don’t let your fitness routine fall into the recesses of your muscle memory! It’s harder to pick it back up after the New Year if you’ve stopped altogether rather than just slowed down. It’s common that your usual routine may fall short, but try to include some aspect of physical activity every day, and if you do exercise on a regular basis, get at least one or two days of your usual routine in each week. Not only will this help slow down any possible weight gain, but will also help keep stress levels to a minimum.
You can enjoy the holiday season! Just by keeping these few tips in mind, and remember to eat carbs instead of avoid them, you can indulge in the yuletide treats, feel healthy and energetic, and avoid any weight gain.
Marjorie Geiser is a nutritionist, registered dietitian, certified personal trainer, life coach, and MBA student. Marjorie has been the owner of a successful small business, MEG Fitness, since 1996, helping busy professionals incorporate healthy living and fitness into their lives. She also now offers coaching and consulting services other health professionals who want to start or grow their own small business. To learn more about the services Margie offers, go to her website at http://www.marjoriegeiser.com or http://www.megfit.com or email her at margie@megfit.com.
We’re fast approaching that ‘time of year’ – you know the one I’m talking about – the holiday season! For many people, it’s a bittersweet time. People get excited about the enjoyment of it all, but also sadly anticipate putting on a few pounds of weight with all the parties and goodies that abound.
And, unfortunately, with the holidays approaching quickly, all those crazy diets and nutrition misinformation will be floating around, confusing everyone.
Don’t follow the masses. Don’t accept weight gain expectations. Do something about your concerns this season by educating yourself on how to eat well during the holidays. Learn what should be avoided, and know what is essential and important to eat. And don’t fall prey to the popular low-carb diets. Carbohydrates are important to our health and nutrition and should not be avoided.
The role of Carbohydrates
Carbohydrates are the primary fuel source for the human body. Although both protein and fat can also be utilized as fuel, carbohydrates are the macronutrients that supply the majority of glucose to the body. The brain cannot survive without glucose. The minimum amount of carbohydrate needed to ensure available glucose for the brain to function normally is 130g/day for adults and children. Most of us eat between 200-300 grams per day. If the body does not receive, through diet, enough carbohydrate to supply the brain with adequate glucose, the body will then break down its own protein stores (muscle) to supply the brain with its primary fuel.
Carbohydrates are also necessary to help burn fat, in the form of fatty acids, for energy. There is a saying that ‘fat burns in the flame of carbohydrates’. Again, if there is not enough carbohydrate to supply this need, then the body looks to its protein stores to serve this energy need. The conversion of protein into glucose happens in the liver, where protein, in the form of amino acids, is stripped of nitrogen and the carbon skeleton is converted into glucose. The downside of this, though, is that body fat then is not burnt during this conversion: Therefore, in order to burn the most amount of fat there has to be enough carbohydrates eaten.
Potatoes during the holidays
As an enjoyable holiday staple, it’s unfortunate that potatoes have been getting a bad rap, coinciding with people still afraid of eating carbohydrates. Nutritionally, eating potatoes is as good as it gets! Just one medium-sized potato is only second to broccoli in overall antioxidant activity, which may help protect against cancer. Potatoes are higher in potassium than a banana! Potassium, along with a low sodium diet, may reduce the risk of high blood pressure and stroke. A potato is almost a non-fat food and only provides 100 calories. It also provides, with the skin on, three grams of fiber. Preliminary studies show that fiber is beneficial for a healthy digestive system and may help reduce the risk of some cancers and heart disease. And, just when you thought the potato had it all, potatoes are actually one of the leading sources of vitamin C in the American diet! Vitamin C is another potent antioxidant and also produces the collagen that helps hold bone tissue together.
Now that you know it’s not the potato that is harmful – keep in mind that what folks will sometimes add to the potato is: The butter, the sour cream, the gravy. Eliminate these on your potato or in your mashed potatoes, and use skim milk, or seasonings instead.
Here is a great recipe for healthy mashed potatoes. Enjoy!
Fat free garlic mashed potatoes
Ingredients:
1 garlic bulb, unpeeled
splash of olive oil
4 large potatoes (Idaho or russet)
1 cup low-sodium canned chicken broth
salt to taste
freshly ground black pepper
Cooking instructions:
1. Preheat the oven to 350°F.
2. Place the garlic cloves in an ovenproof dish and drizzle with olive oil. Place the dish, uncovered, in the oven for 15-20 minutes until the garlic is golden brown and soft.
3. Remove from the oven and let cool.
4. Peel and cut the potatoes. Place them in a pot and cover with cold water. Bring to a boil over high heat and simmer until the potatoes are tender when pricked with a fork, about 30 minutes. Drain.
5. Simmer the chicken broth.
6. Squeeze the roasted garlic cloves to release each clove of garlic from the skins. Throw away the skins. Mash the garlic with a fork.
7. Mash the potatoes. Add the roasted garlic. Slowly add the stock until the desired consistency is reached.
8. Add salt and pepper to taste.
Serving Size: about 1/2 cup
Number of Servings: 6
Nutrition per serving: 106 calories, 26 grams carbohydrate, 3 grams fiber, 0 fat and saturated fat, 5 grams protein.
More holiday tips
Eating and enjoying potatoes at the holidays is just one step forward in the right direction. Here are some other tips for eating healthy during the holidays:
· Pay attention to portion sizes. Have one serving of each food at the meal and avoid going back for seconds. Chances are good that one plate of food provides enough calories for your needs. One half of a cup of mashed potatoes equals one serving.
· Eat slowly. This can be particularly hard if you have starved yourself all day, in preparation for the evening’s event. It takes about 15 minutes to feel the effect of food, so it’s important to eat slowly and chew your food thoroughly. Then you can really taste and savor your food and allow your body time to feel full.
· Don’t go to an event famished. Make sure to eat lightly during the day and have a light meal 1—2 hours before you head out for that holiday gathering. Saving up the calories for later can result in total sabotage to your good intentions. Most holiday parties offer a large number of high-fat, high-calorie foods that will look much more appealing when you’re starving than if you feel satisfied. Sure, these foods may still look enticing and you can sample them, but at least hunger won’t be the driving force toward these cravings!
· Cut the fat. There are many ways to cut down the total amount of calories we consume during this period. Here are just a few examples:
- Use skim milk when making mashed potatoes instead of whole milk or cream, and use seasonings instead of margarine or butter.
- Choose white meat turkey instead of dark meat.
- Skim fat from juices when making gravy. Use gravy in moderation.
- Use chicken broth instead of water and eliminate margarine or butter from stuffing recipe.
- Omit margarine and use pineapple and apple juice when making ‘candied’ yams.
- When making pies, use skim evaporated milk in place of regular evaporated milk.
· Include exercise in your holiday schedule. Above all else, make sure you don’t let your fitness routine fall into the recesses of your muscle memory! It’s harder to pick it back up after the New Year if you’ve stopped altogether rather than just slowed down. It’s common that your usual routine may fall short, but try to include some aspect of physical activity every day, and if you do exercise on a regular basis, get at least one or two days of your usual routine in each week. Not only will this help slow down any possible weight gain, but will also help keep stress levels to a minimum.
You can enjoy the holiday season! Just by keeping these few tips in mind, and remember to eat carbs instead of avoid them, you can indulge in the yuletide treats, feel healthy and energetic, and avoid any weight gain.
Marjorie Geiser is a nutritionist, registered dietitian, certified personal trainer, life coach, and MBA student. Marjorie has been the owner of a successful small business, MEG Fitness, since 1996, helping busy professionals incorporate healthy living and fitness into their lives. She also now offers coaching and consulting services other health professionals who want to start or grow their own small business. To learn more about the services Margie offers, go to her website at http://www.marjoriegeiser.com or http://www.megfit.com or email her at margie@megfit.com.
Monday, June 16, 2008
Need to Lose Weight? Then Increase Your Metabolism…
If you need to lose weight, one great way to start melting pounds away is to increase your metabolism. By increasing your metabolism, you'll be able to process food faster and therefore will store less fat in the body. In fact, with a better metabolism, you're body will even begin burning away existing fat in order to get the energy it needs to support itself.
How Metabolism Works
Your metabolism can either work for you or against you. The main way we all get energy is from glucose, commonly known as our blood sugar.
When our blood sugar runs low, our metabolism burns the fat in our bodies in order to make more energy. However, when our blood sugar runs high, our metabolism stores fat in our bodies to use later.
So now let's look at how you can get your metabolism to work for you.
Go Ahead and Eat
Many people believe that the key to losing weight is to stop eating. Well, that will actually have a negative effect on your metabolism. Eating less will cause your metabolism to slow down because it will sense that you don't have enough food.
So when you finally eat, your blood sugar will jump through the roof and your metabolism will store the extra glucose as fat.
Instead of starving yourself, eat many smaller, healthy meals that are low in calories and fat. Also, consume plenty of water, fruits, and vegetables.
By eating smaller portions you'll not only curb your appetite, but you'll also trick your body into thinking that it's getting plenty of food. Therefore, your metabolism will kick into a higher gear. Then when it doesn't get the glucose it needs for energy (because you're eating healthy) then it will begin to take that glucose from the stores of fat that are already in your body.
Get Yourself Moving
Exercise is a guaranteed way to increase your metabolism. Always check with your doctor for what is the best exercise regime for you. Most of the time, walking as little as twenty minutes a day, will help increase your metabolism.
Exercise actually helps you lose weight in two ways:
First, exercise builds muscle and muscle burns calories on its own.
Secondly, when you exercise your body is forced to come up with enough energy to support your activity. So, it begins burning fat in order to give the energy you need.
Don't be put off when I say exercise - there is no need to be pounding away furiously on a treadmill for hours a day.
A simple yet effective mini routine is all that is needed to give your metabolism a boost.
Some Final Words about Losing Weight
If you need to lose weight, you're certainly not alone. Millions of people are in the same boat. However, most people don't realize what it takes to first lose the weight and then to keep the weight off.
If you increase your metabolism, you'll see that over time, your fat will melt off your body and your weight will gradually drop. The two best ways to increase your metabolism are to eat smaller meals more often and to exercise regularly.
Matt Falconer's latest guide helps you shift pounds, boost metabolism and burn fat without spending hours in the gym sweating away on the treadmill.
How Metabolism Works
Your metabolism can either work for you or against you. The main way we all get energy is from glucose, commonly known as our blood sugar.
When our blood sugar runs low, our metabolism burns the fat in our bodies in order to make more energy. However, when our blood sugar runs high, our metabolism stores fat in our bodies to use later.
So now let's look at how you can get your metabolism to work for you.
Go Ahead and Eat
Many people believe that the key to losing weight is to stop eating. Well, that will actually have a negative effect on your metabolism. Eating less will cause your metabolism to slow down because it will sense that you don't have enough food.
So when you finally eat, your blood sugar will jump through the roof and your metabolism will store the extra glucose as fat.
Instead of starving yourself, eat many smaller, healthy meals that are low in calories and fat. Also, consume plenty of water, fruits, and vegetables.
By eating smaller portions you'll not only curb your appetite, but you'll also trick your body into thinking that it's getting plenty of food. Therefore, your metabolism will kick into a higher gear. Then when it doesn't get the glucose it needs for energy (because you're eating healthy) then it will begin to take that glucose from the stores of fat that are already in your body.
Get Yourself Moving
Exercise is a guaranteed way to increase your metabolism. Always check with your doctor for what is the best exercise regime for you. Most of the time, walking as little as twenty minutes a day, will help increase your metabolism.
Exercise actually helps you lose weight in two ways:
First, exercise builds muscle and muscle burns calories on its own.
Secondly, when you exercise your body is forced to come up with enough energy to support your activity. So, it begins burning fat in order to give the energy you need.
Don't be put off when I say exercise - there is no need to be pounding away furiously on a treadmill for hours a day.
A simple yet effective mini routine is all that is needed to give your metabolism a boost.
Some Final Words about Losing Weight
If you need to lose weight, you're certainly not alone. Millions of people are in the same boat. However, most people don't realize what it takes to first lose the weight and then to keep the weight off.
If you increase your metabolism, you'll see that over time, your fat will melt off your body and your weight will gradually drop. The two best ways to increase your metabolism are to eat smaller meals more often and to exercise regularly.
Matt Falconer's latest guide helps you shift pounds, boost metabolism and burn fat without spending hours in the gym sweating away on the treadmill.
Monday, June 9, 2008
Hypnotherapy for Asthma
Being a former asthma sufferer myself, I can completely empathise with those who live in dread the suffocating symptoms of an asthma attack.
My asthma was induced by dust and aggravated by intense exercise, however for others, they causes are less easy to avoid. Pollen, pollution, stress, colds, and cigarette smoke are just some of the factors that can aggravate asthma. Although there are many pharmaceutical treatments for asthma, the very young and very old can be particularly debilitated by the symptoms of asthma.
When an attack is on its way, it's important to keep calm, but when you feel physically unable to get sufficient oxygen into your body (this is because the airways are constricting), calm is generally the last thing you are feeling, and no matter how many times you consciously remind yourself to keep calm, will power alone is not enough.
The good news is that most asthma suffers have some idea of when they are going to have an asthma attack, there may not be a lot of prior warning, but there will be some.
Using hypnosis, an asthma sufferer can be given suggestions such as remaining calm when they suspect that an attack is going to happen, visualising the tubes of their airways as being relaxed and wide, becoming disassociated from one's self so that they are able to look at themselves and how they look at this time just before the attack comes on. Or notice how a simple change in their own physiology can release discomfort or what it is that they are focusing on at that time… are they focusing on how tight and uncomfortable they feel, or how their socks feel on their feet? Wherever your attention is, you can expect to notice more intensely.
Imagining the lungs in a healthy normal state can encourage them to return to normal function, in fact as well visualising the self and how actual changes can be made to the body and it's parts, more covert techniques can be employed. A rubber band letting go offers suggestions of something taut becoming loose and limp (such as the airway), a stiff door that is oiled to that it can swing open easily can also make similar positive suggestions, or a slide window that allows a breeze to blow through. Simply the auditory suggestion of a slowing metronome can encourage a panicked racing heartbeat to slow down.
Hypnosis is one of the most effective ways to achieve a natural relaxed state. In this state the mind is more open to suggestion and the state of relaxation alone can ease the anxiety and stress that can cause an attack. This means that using auto suggestion, it may be possible for a person to abort the asthma attack before it begins.
My asthma was induced by dust and aggravated by intense exercise, however for others, they causes are less easy to avoid. Pollen, pollution, stress, colds, and cigarette smoke are just some of the factors that can aggravate asthma. Although there are many pharmaceutical treatments for asthma, the very young and very old can be particularly debilitated by the symptoms of asthma.
When an attack is on its way, it's important to keep calm, but when you feel physically unable to get sufficient oxygen into your body (this is because the airways are constricting), calm is generally the last thing you are feeling, and no matter how many times you consciously remind yourself to keep calm, will power alone is not enough.
The good news is that most asthma suffers have some idea of when they are going to have an asthma attack, there may not be a lot of prior warning, but there will be some.
Using hypnosis, an asthma sufferer can be given suggestions such as remaining calm when they suspect that an attack is going to happen, visualising the tubes of their airways as being relaxed and wide, becoming disassociated from one's self so that they are able to look at themselves and how they look at this time just before the attack comes on. Or notice how a simple change in their own physiology can release discomfort or what it is that they are focusing on at that time… are they focusing on how tight and uncomfortable they feel, or how their socks feel on their feet? Wherever your attention is, you can expect to notice more intensely.
Imagining the lungs in a healthy normal state can encourage them to return to normal function, in fact as well visualising the self and how actual changes can be made to the body and it's parts, more covert techniques can be employed. A rubber band letting go offers suggestions of something taut becoming loose and limp (such as the airway), a stiff door that is oiled to that it can swing open easily can also make similar positive suggestions, or a slide window that allows a breeze to blow through. Simply the auditory suggestion of a slowing metronome can encourage a panicked racing heartbeat to slow down.
Hypnosis is one of the most effective ways to achieve a natural relaxed state. In this state the mind is more open to suggestion and the state of relaxation alone can ease the anxiety and stress that can cause an attack. This means that using auto suggestion, it may be possible for a person to abort the asthma attack before it begins.
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