Monthly Archives: July 2016
Calcium is one of many essential nutrients which keep your body healthy and strong. Calcium is needed by majority of cells in your body from heart to muscles and even nervous system. However, its most crucial function is playing the role of building block for bone in your body. The level of calcium needed might vary from one person to another, but everyone will benefit from consuming foods that are rich of calcium as well as vitamin D, magnesium which are required for calcium to perform at its best.
You will find that calcium is the mineral which is considered the most abundant as many functions in your body require calcium to perform such as bones need it to be strong, nervous system needs it to transmit messages, blood needs it to clot, muscles need it to contract as well as heart needs it to regulate the rhythm.
In case, your diet is lack of calcium, calcium will be taken from your bones to provide for other parts of the body. That will make your bones weaken and it is sometimes called osteoporosis. Lack of calcium also takes impact on your mood as it will make you become depressed, anxious, irritated and have trouble sleeping. Lack of calcium in diet causes many types of health problems including weak bones and teeth. It is the major cause of bone diseases like bone loss. Here are some tips to increase calcium level.
Eat Dairy Foods
Dairy foods are the best sources of calcium. Eating these foods will help in preventing calcium deficiency. Milk, yogurt and cheese are healthy foods for us. Make sure that dairy foods you choose contain very less amount of fat.
Dried Fruits and Nuts
Many dried fruits are high in calcium. In fact, eating five dried figs per day gives you 135mg of calcium. Almonds are also extremely high in calcium. Row or ground into nut butter, almond hold 266mg of calcium per 100g.
Quit Drinking Soda
Any type of soda even decaffeinated or diet can obstruct the absorption of calcium. Therefore, it is recommended to avoid excessive intake of beverages like soda. Excessive intake of soda will lead to high level of phosphate in your blood which will encourage the leaching of calcium from bones as well as excretion of calcium through urination. Furthermore, phosphate also reduces the absorbability of calcium. Besides soda, alcohol is also recommended to be taken in moderated amount.
In case you are diagnosed with deficiency of caffeine, it is recommended to stop consuming coffee as caffeine is similar to phosphate in the negative impacts on calcium in your body. The normal dose for daily intake of coffee is 2 cups per day. Also to reduce the impacts of coffee, it is better to consume together with milk. However, it is best to have some green tea or any other herbal teas instead of coffee. Make sure to go for decaffeinated tea and keep out of any caffeine-laden beverages.
You can also get vitamin D through sunlight. Sitting in the sunlight without applying sunscreen will help in getting vitamin D, which helps in calcium absorption. The best time to get sunlight exposure is before ten o clock in morning. After this avoid the sunlight.
Eat Magnesium-Rich Foods
Magnesium is another nutrient required for calcium absorption. The metabolism of both these nutrients is closely related. The intestinal absorption and the renal excretion of these two ions are interdependent. Without enough magnesium, you can have a calcium deficiency. As your body is not good at storing magnesium, it is essential to include magnesium-rich foods in your diet. Some of the best sources of magnesium are spinach, Swiss chard, summer squash, turnips, mustard greens, broccoli, sea vegetables, avocados, cucumbers, green beans, whole grains, pumpkin seeds, sesame seeds, almonds and cashews.
The vitamin C in oranges is good for your immune system, but oranges are also an incredible source of bone strengthening calcium. Fresh squeezed orange juice is a great way to start your day.
If you’ve been looking for sound advice on weight loss programs and diet plans, we have some good news for you. We’ve compiled a top ten list of weight loss tips for women. These tips on losing weight are powerful and proven to get results. Best of all, you won’t find any gimmicks or fads here. Only the best, most accurate and scientifically proven health advice made the cut and has been included in this fitness advice guide.
1) Our first weight loss tip for women is simply to exercise consistently. That may seem like common sense, but only 45 percent of adults are actually following their doctor’s advice and getting the recommended minimum: 30 minutes a day, at least four days a week. After only four weeks of inactivity the body begins to shed muscle mass, and aerobic fitness levels start to diminish after missing only two weeks of workouts. That’s why regular, consistent exercise is our first and most important weight loss tip.
2) Don’t focus so much on fast weight loss. Instead, concentrate your efforts on achieving permanent weight loss. While it may be tempting to try the latest fad diet or prescription diet pill, keep in mind that quick weight loss doesn’t always equate to healthy weight loss. As a matter of fact, when you diet without exercising, up to half of the weight you lose could be from muscle mass. Losing muscle is the absolute worst thing you can do when you’re trying to acquire permanent fat loss, so don’t be tempted by the gimmicks promising rapid weight loss. Focus on permanent weight loss through a sensible diet and exercise program, and you’ll be pleased with the long-term results.
3) This weight loss tip is perhaps the best free medical advice you’ll ever receive: Eat your recommended daily allowance of fruits and vegetables before indulging in any treats. This diet tip is so potent because it will help you realize better health in so many different ways. First and foremost, consuming at least five servings of fruits and vegetables each day will help us lose weight because fiber moves fat through our digestive system faster so that less of it is absorbed. High fiber foods also make us feel full sooner and stay in our stomach longer, slowing down our rate of digestion and keeping us feeling full longer. Following this health tip will also lower your risk of several cancers and heart disease.
4) As much as possible, eliminate ‘white’ foods from your diet. High sugar and high carbohydrate foods create an insulin spike that tells our body to start storing fat. They also trigger a blood sugar high, which is inevitably followed by a low. This drop in insulin levels leaves us feeling hungry, tired, and wanting to eat more. Specifically, at the bottom of an insulin crash the body craves more sugar and carbohydrates, setting us up for a vicious weight gain cycle. With this in mind, it’s good advice to simply avoid ‘white’ foods whenever possible. Choose brown rice instead of white, whole wheat bread instead of white, and cut back on goodies made with white processed flour.
5) Actively seek out all the expert advice on health, diet and nutrition that you can find. There are many reputable sources of online medical advice available, and much of it is free. Knowledge is power, and the more you know about weight loss, the more likely it is that you’ll be successful in your efforts. Look for free advice and fitness tips from qualified sources like health club owners, physicians, and certified personal trainers. In short, learn all you can.
6) Get at least eight hours of sleep each night. Research has shown that people who sleep only four hours a night have an 18 percent reduction in leptin, a hormone that tells the brain there is no need for more food, and a 28 percent increase in ghrelin, which triggers hunger. This is one weight loss tip that should be easy for anyone to follow.
7) Drink water. Drink LOTS of water. Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies show that a decrease in water will cause fat deposits to increase, while an increase in water can actually reduce fat deposits. Why? The kidneys can’t function properly without enough water. When the kidneys don’t function to capacity, some of the work load is taken on by the liver. The liver’s primary function is to metabolize stored fat into usable energy. If the liver has to do some of the kidney’s work, it can’t function at its optimal capacity. As a result, it metabolizes less fat. More fat remains stored and weight loss / fat loss stops.
8) Although it’s not a workout tip or an exercise tip, staying motivated is probably the most effective weight loss advice you’ll ever receive. Since each person in different, motivational techniques will vary. However, many have found that charting fat loss progress to be very encouraging. Others maintain that the single most motivating action is to find a friend and commit to exercise together. Whatever method you choose, find a way to stay motivated if you want to write your own weight loss success story.
9) Essential weight loss advice for a woman is to not exercise like a man. That may sound strange at first, but the fact of the matter is that there are several separate and distinct exercise methods available, and not all are proper for women. In fact, some types of exercise could possibly cause women to gain weight (although any weight gain would be from added muscle, not from fat). For maximum fat loss, women should be engaging in not only aerobic exercise but also in light resistance training.
10) Our final weight loss tip is to carefully select vitamins and supplements to help you attain your fat loss goals. There are a million diet pills and weight loss pills on the market, but the vast majority of them may not be appropriate for you and your personal needs. Instead of buying what you see on the infomercials, take the time to research what’s effective and what’s not. Most importantly, speak with your doctor before beginning any supplement program. Medical research has given us many breakthroughs in the last few decades, and vitamins and supplements can certainly be a valuable tool in your weight loss toolbox. Take the time to investigate the options and choose wisely.
Although there’s a mountain of health advice available today, our Top 10 Weight Loss Tips for Women are the best, most accurate and scientifically proven recommendations at hand. Take them to heart, and you’ll be well on your way towards fat loss success.
Regulating your adrenal glands is very important, especially since this is the part of the body which is responsible for different hormone production which in turn affects many facets of your health. This includes you energy levels. So to make sure you keep your hormones levels where they should be and your adrenal glands fully productive, here are some useful tips for a more effective adrenal fatigue diet:
1. Eat more often – Likely you have heard that it is important to eat 3 meals a day and that breakfast is the most important meal of the day. I agree that breakfast is the most important meal of the day, but for those suffering from adrenal fatigue it is important to eat at least 3 meals a day. You really should eat closer to 5-6 meals each and every day. Avoiding blood sugar spikes and valleys due to going long periods without eating something is imperative to jump-starting your adrenal glands. For maximum effectiveness, plan out your day so you don’t go more than 2-3 hours without eating something healthy. You might be surprised that this is a great way to lose weight because it jump starts your adrenals as well as your metabolism.
2. Stay away from caffeine, alcohol, and sugar – These three types of foods are very popular in our society. If we don’t have them, we crave them deeply. Much of this is out of habit, but the need also stems from a need for stimulants to keep us going and suppressant (alcohol) to help us relax. Your body already has a mechanism for this (your adrenals) and it shouldn’t need to be tricked into producing more or less cortisol. For a full adrenal recovery, you should let the body regulate itself through naturally as it was meant to. If you need to have that energy boost, you might want to consider healthier and better alternatives such as proper exercise and a balanced diet. Substitute stimulants like caffeine and sugar with whole grains, fruits, vegetables and water so that you get other nutritious vitamins and minerals and the accompanying energy boost without the side effect of debilitating mid-day crashes.
3. Keep away from processed food – Fast food, canned goods, and instant noodles would do you no good in the long run. Most people these days say that they have no choice but to eat these stuff because of time restraints. However, there are many quick and healthy recipes nowadays which you can try to make sure that you still eat healthy despite your very busy and active lifestyle. Remember this rule of thumb: Eat food as close to its original form as possible. The less steps and time between its original form and the time you eat it, the more nutritious it will be for your body.
4. Observe how you eat – Eating correctly is a principle that has become lost due to our busy schedules and hectic lifestyles. By eating correctly I mean to chew your food thoroughly and eat to satisfaction. Its important that you try to make your eating environment conducive to proper digestion. Wolfing down a burger in rush hour traffic barely constitutes a healthy meal. When you eat, try to slow down and chew your food at least 30 times before you swallow. Ensure you have proper hydration to drink with you food. One tip that has proven helpful to many people is to eat with friends and family. You tend to eat slower and be in a better mood, which ultimately leads to better digestion, when you eat with friends and family.
5. Drink more water – Don’t underestimate the power of water. Most of us are walking around dehydrated and we don’t even know it. There is absolutely no substitute for water. Many of the popular drinks of the day (I.E. cola, coffee, some juices like cranberry juice) are actually diuretics because they cause you to use up more water than they supply. Besides the caffeine in many drinks, the large amounts of sugar contained in these drinks alone will wreak havoc on your adrenal glands and expand your waistline. Instead, develop the habit of carrying a water bottle with you and make sure you are adequately hydrated throughout the day.
6. Adrenal fatigue supplements – While it is possible to get all the nutrients we need for healthy adrenals and a healthy body from food, most of us simply do not have the time it takes to find all the best foods, and properly prepare them. This can be especially difficult depending on where geographically you live. Accepting the realization that in this day in age, we simply are not getting all the nutrients we need from the foods we are eating, is an important step on the way to adrenal health. This is why we need to supplement. There are lots of nutrients we simply do not get enough of. If you don’t currently take any supplements, begin with a multivitamin and vitamin C. However, there are many supplements specifically formulated to address the nutritional deficiencies of those suffering with adrenal fatigue.
Whether you have a job that requires wining and dining clients, a family whose “get togethers” mean a big meal out, or simply have no skills in the kitchen, restaurant food can add inches to your waistline. Check out these fool-proof diet tips for eating out!
Fortunately, eating healthy out doesn’t have to mean just plain steamed vegetables and brown rice. The Nutrition Twins, Tammy Lakatos Shames, RD, CDN, CFT and Lyssie Lakatos, RD, CDN, CFT, co-authors of The Secret to Skinny: How Salt Makes You Fat share their tips on keeping the flavor in and the calories out.
Sticking to a healthy diet while eating out
Be in the know
Understanding how to make smart menu substitutions is one of the smartest things you can do. Tammy says, “Restaurant staff really aim to please. Unless the menu says “no substitutions,” most restaurants are accommodating.” If you’re polite to your server they will probably be happier to accommodate you.
Go easy on the sauce
“The most important tip when eating out is to order sauces, dressings and condiments on the side. We’ve all heard this before, but it can truly save hundreds of calories,” says Lyssie. Since most sauces are filled with oil, sour cream, sugar, butter, or cream, or a combination of these, they are very calorically rich. Lyssie warns, “Be careful not to dump the entire side of sauce onto your meal. Use the teaspoon to measure one or two scoops, as a general rule.” Some lower calorie sauce exceptions to this include red sauce and fresh veggie or fruit-based salsa.
Size does matter
Following the “everything in moderation” mantra can get you far, depending on how closely you adhere to it. According to Lyssie, “Portion size is critical. Restaurants tend to serve a much larger portion than one would normally eat at a meal, which can leave you with a whole day’s worth of food at one sitting.” In this case, do the hand test. Carb-filled foods, such as pasta and rice, should be limited to the size of your fist. Match proteins up, such as salmon or steak, to the size and thickness of your palm. When portioning veggies, the more the better, as long as they’re not drenched in butter, oil or cream.
Chinese, if you please
While Chinese food conjures up images of deep fried meats, sugary sauces and starchy dumplings, other widely available dishes include steamed veggies, unbreaded meats and broth-based soups. If the entrée selections don’t contain a lot of veggies, the Nutrition Twins always add an order of steamed veggies and mix them directly into the meal so they still get the same flavorful satisfaction while saving big on calories.
Some of the highest calorie cuisines include French and East Indian. If you take away the butter and cream based sauces, puff pastry wraps and fat-braised meats, much of the essence and flavor of the food is taken away. Though Indian food includes a lot of nutritious vegetables and legumes, the coconut milk, ghee, and oil added to most dishes ahead of time aren’t able to be substituted upon request.