Living Naturally Healthy
Be Great in 2008What is a serving size?
Breaking away from the “bigger is better” mentality will help to whittle away the waistline and help to promote a healthier lifestyle. Compared with serving sizes of decades ago, serving sizes of today are greatly larger, upwards of 25%. With this being the case, it is no wonder we as a society we are plagued with an onset of diet related diseases and complications. From heart related issues to diabetes how and what we eat is effecting our lifestyles more and more.
Understanding what a serving size is and adopting the practice of portion control is the best way to lose weight. Once a grasp of what a portion size is equivalent to, one can then begin the discipline of control to lose weight.
Making the switch from a larger plate to a smaller one will help in avoiding the temptation to overfill our tummies with extra calories. Also taking the time to measure out food portions for a week or two will help to visualize a serving size.
Using your hand as a guide, a serving of meat or fish is about the size of your palm, minus the fingers. The size of your thumb to the first joint is equivalent to a serving of cheese. If you are hungry and get the urge to snack, remember that a serving size is a handful, not a bagful.
A handy helper when figuring out serving sizes is the nutrition labels on the packages. Measuring out servings and placing in individual plastic bags is the best way to lose weight. Some products even come with a handy serving gauge built in on the sides of the packaging to help reduce the likelihood of overindulging.
Keywords: Best way to lose weight, lose weight, serving size
Tools For a Good Night’s Rest
How we sleep the night before can determine how the rest of our day will go. Obtaining the best possible sleep is crucial to performing our best both mentally and physically. As we all have at some point experienced a restless night, we know that sleep deprivation and reaction time go hand in hand. The more deprived we are of sleep, the slower our reaction time. To help maximize our time of sleep, consider the following.
Where you sleep: Is where you sleep an environment of peace and relaxation? What could be distracting you from the best possible rest? Are there dogs barking, car alarms going off? Trains? Any of the aforementioned can be a distraction, perhaps one beyond our control, but what about the ones in our control? Is there a television or radio on in the background or dishwasher running? These can all be a distraction that prevents us from falling into the best possible sleep. By eliminating these distracting noises, the process of sleep can be focused on.
How you sleep: At night when it is time for bed, do you fall asleep quickly and naturally or does it take long periods of time to fall into slumber? Excessive mental stimulants can be the cause of not falling asleep quickly. Natural sleep aids are a great way to be sure that you spend at night sleeping and not trying to fall asleep. Some people find that herbal remedies may also be beneficial.
If aches and pains are preventing you from getting the best sleep possible, consider the mattress you are using? If your mattress is old and outdated, it may be lacking in the necessary support you need to relax your body completely. Also, an old mattress is probably poor in motion separation. This in turn can cause you to wake from deep sleep cycles every time your partner moves next to you.
Keywords: sleep deprivation and reaction time, natural sleep aids, herbal remedies
Powerful Cranberries
Say “Yes” to a second helping of cranberries this Thanksgiving! More than turkey day staple, the health and nutritional values of cranberries are essential to everyday health.
Flavoring everything from muffins to energy drinks, this native berry to New England is packed with many healthful and dietary properties. Popularly know for their effectiveness in fighting urinary tract infections, research has also shown cranberries to be a beneficial factor in blocking harmful bacteria that is responsible for ulcers and certain cancers of the mouth.
Cranberries contain proanthocyanidins, which are nutrients that prevent certain bacteria from sticking to the insides of our digestive system. This is very beneficial in that research suggests that the anti-stick properties of cranberries are responsible for the anti-stick of harmful bacteria such as E.Coli.
Loaded with anti-oxidants, cranberries help build a healthy immune system and ward off free-radical cells that might cause heart disease. This is great news for the approximate one in four Americans who suffer from some from of heart disease.
As it has been well documented by now, calcium is a vital part of strong and healthy bones as well as a necessary component to lose weight. Great news for cranberry lovers, one serving of cranberries contain 10% of the recommend daily allowance of calcium.
Finally cranberries are loaded with vitamins, minerals and fiber. All of these components are characteristic of fruits and vegetables. In addition to portion control, diets that are high in fruits, vegetables and fiber is one of the tried and true weight loss tips.
Keywords: Cranberries, lose weight, weight loss tips, energy drinks
Is St. John’s Wort an Effective Cure for Depression?
Widely used in Europe to treat the symptoms of depression, St. John’s wort is one of the popular herbal remedies that are sought after. Increasing in popularity, herbal remedies, are being used as a method of preventative care to encourage healthy living. Due to the natural characteristics of the St. John’s Wort plant, millions of people turn to it as a possible solution to symptoms of depression.
World wide millions of people deal with some symptoms of depression. Shown in studies to treat symptoms of mild to moderate depression, St. John’s Wort had no more of an effect than that of a placebo in treating symptoms of major depression. “Overall, we found that the St. John’s wort extracts tested in the trials were superior to placebos and as effective as standard antidepressants, with fewer side effects,” says lead researcher, Klaus Linde of the Centre for Complementary Medicine in Munich, Germany.
St. John’s Wort can be taken in capsule form or steeped into a tea from the leaves of the plant. While St. John’s Wort is a naturally occurring plant, and considered for the most part safe. It is strongly advised that before taking this or any other herbal remedies, your physician should be consulted with.
While the possible side effects are mild, they do include nausea, vomiting, rashes on the skin, insomnia, anxiety and diahhrea. St. John’s wort may also affect the effectiveness of birth control and heart medications.
Keywords: St. John’s Wort, depressions, herbal remedies
Free Weights
A necessary complement to any diet followed by those trying to lose weight is the addition of a free weight regiment. While often overlooked, a free weight routine will help your body build more lean muscle mass thus increasing the body’s ability to burn more calories and fat.
While people may fear that pumping iron will make them bulk up, the truth is that lifting weight will help give definition and tone to muscles. Lifting weight also is beneficial as it increases bone density and strength. An increase in stamina and power are also benefits of lifting weight.
Incorporating a routine that involves all muscle groups is the best way to lose weight.
Contrary to popular belief, it is not necessary to lift a large amount of weight. Using a lighter weight with more repetitions is the best way to add tone and definition without the bulk, whereas doing few repetitions with a heavier weight will add bulk.
If you are new to using free weights, it is important to seek the guidance of someone experienced with using free weights. Proper form and equipment is necessary to avoid injury and harm. Additionally for those lifting a large amount of weight, it is important to have a spotter present to assist in the exercise.
Different from using weight machines, free weights offer a greater range of motion and resistance to the person doing the exercise. This is an added benefit when it comes to targeting specific areas and muscle groups.
Adding a strength training routine to your current exercise program does not have to be expensive. Free weights are often inexpensive and are easily stored. Using items around the house is a creative way to come up with free weights. Jugs of water or canned goods can be used as free weights for those who want to lose weight.
Keywords: Free weights, Strength training, lose weight, best way to lose weight
Can Sleep Save Your Life?
Supported with statistical data, turning back the clock one hour this weekend may reduce the number of heart attacks Americans will suffer in the following week. As covered on the Today Show, studies conducted by Swedish researchers point out the fact that there are approximately 5% fewer heart attacks on the Monday following the gain in an additional hour of sleep.
Sleep is a vital event that is necessary for our bodies to be healthy. Depriving ourselves of sleep takes a toll on our overall health. More than just bags under our eyes, sleep deprivation also takes a toll on our systems. Everything from a weakened immune system to compromised cardiovascular systems, our bodies pay the price. While it may be difficult to always obtain the optimal 8 hours of sleep each night, there are many sleep aids that can help. Natural sleep aids and store bought sleep aids are not treated equal though. Be aware of anything that can be addiction forming.
Sleep deprivation and reaction time also have a strong correlation. Studies show that the deprivation of sleep dramatically reduces our alertness and slows down our reaction time. There is nothing worse than a sleep deprived driver. Take these statistics for example, in 1998, 24,318 deaths were cited from accidents related to sleep deprivation in the US. There were as well 2,474,430 disabling injuries resulting from accidents where decreased mental efficiency and attentiveness due to sleep loss as the major causative factor (Health Guidance).
As it can be deduced, being well rested is important for our overall health. Sleep helps us to fight of colds, repair cuts and bruises and also help regulates our body functions.
Hoodia Helps Curb Appetites
The number is staggering as to how much of the population is considered obese. As a culture the shift from an active lifestyle to a sedentary life style has had added to our waistlines and pushed the needle on the scale further to the right. While there are many solutions to this obesity crisis, one popular option is consuming an appetite suppressant. Popular with celebrities and many Americans, being able to decipher between safe and effective appetite suppressants and those that are dangerous is a constant puzzle of separating fact from fiction. Diet pills that contain Ephedra have been banned due to dangerous side effects, and have given all diet pills a bad rap. There are some same safe appetite suppressants on the market, the most popular being Hoodia, which will be further explored.
Native to South Africa, Hoodia is the only known appetite suppressant that poses no known harmful side effects. Hoodia, unlike other suppressants, does not stimulate the mind or body, rather Hoodia sends a signal to the brain telling the brain that it is full. Hoodia does not have any side effects or bitter taste.
Hoodia has been used by African Bushmen for tens of thousands of years to curb hunger pangs while on hunts. Hoodia has been considered part of their diet. While this plant has been used to suppress the appetite, until it was noticed that cows that grazed on the plant lost weight, was the correlation made between weight loss and Hoodia.
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Getting More Bang for Your Nutritional Buck
A dollar certainly does not go as far as it used to before. Nowhere is this more apparent than at the grocery store. Trying to plan healthy and nutritious meals while on a mission to lose weight may seem like an impossible task but following these specific weight loss tips will be friendly to your budget and figure.
1. Pick up a Sunday paper and start clipping coupons: Many manufacturers spend a lot of money printing and distributing coupons in the Sunday paper. By taking a few moments each week to cut out the savings, you can save hundreds of dollars each year. Also, as an incentive to shop at their store, most super markets will double the value of a coupon up to a dollar. Also, search the store weekly flyer for additional values: With competition being tight, stores are aggressively competing against each other to maximize business. This being said, many stores offer a two for one special on many everyday staples such as cereal and meat products.
2. Plan meals in advance: A little forethought can save time and money when sharing key ingredients. For example if chicken is on sale at a great price, it is a very versatile ingredient that is adaptable to many dishes. If you don’t feel like chicken more than once in a week, freeze it for later use.
3. Buy in bulk: Membership clubs are a great way to cut on the cost of food. This is a great place to stock up on canned goods and nonperishable ingredients like grains, and rice. Beware of the candy isle though if you are trying to lose weight!
4. Grow your own produce or visit a local farmers’ market: Growing your own produce is a great hobby as well as a great way to save money. Growing your own produce also assures you that no harmful pesticides were used. If you don’t have time to explore your green thumb, visit your farmers market for great values. Once you taste fruits and vegetables from a local market you will never buy produce from the store again.
5. Go to the store on a full stomach: Going to the store on a full stomach will reduce the chances of filling your cart up with junk food.
Milk…Does a Body Good
Everyone is sporting them these days, from Martha Stewart to Laila Ali, the milk mustache is the latest fashion statement to hit the town. Recent popularity in drinking milk has sprouted from research results suggesting that calcium, a plentiful mineral found in milk, may increase fat burning in cells and thus increase results for those people who want to lose weight.
Research shows that fat burning in cells is a direct correlation with the levels of calcium in cells. The higher the level of calcium in a cell, the greater the fat burning that occurs. While dairy products with calcium are an effective way to lose weight, the best way to lose weight is to monitor your diet and exercise regularly.
When choosing dairy products, it is important to stick with low-fat dairy products, as high fat products can lead to weight gain. Examine what constitutes the dairy in your diet now; obviously skim or fat free milk is better for you than whole milk. If you are currently drinking whole milk gradually work your way down to milk with a lower fat content. Low Fat yogurt, when mixed with fruit makes a great meal. Substituting yogurt for calorie rich dairy products like sour cream is also a great way to lose weight.
Besides the slimming effects calcium has on your waistline, calcium is also a vital mineral for maintaining strong, hard and healthy bones and teeth. Daily calcium supplements may help lower the risk of osteoporosis in aging women. While many women take calcium supplements later in life, it is important to be proactive in the fight against brittle bones. Making sure to get enough calcium as a child and teenager is the best proactive stance against osteoporosis later in life.
Milk…Does a Body Good
Everyone is sporting them these days, from Martha Stewart to Laila Ali, the milk mustache is the latest fashion statement to hit the town. Recent popularity in drinking milk has sprouted from research results suggesting that calcium, a plentiful mineral found in milk, may increase fat burning in cells and thus increase results for those people who want to lose weight.
Research shows that fat burning in cells is a direct correlation with the levels of calcium in cells. The higher the level of calcium in a cell, the greater the fat burning that occurs. While dairy products with calcium are an effective way to lose weight, the best way to lose weight is to monitor your diet and exercise regularly.
When choosing dairy products, it is important to stick with low-fat dairy products, as high fat products can lead to weight gain. Examine what constitutes the dairy in your diet now; obviously skim or fat free milk is better for you than whole milk. If you are currently drinking whole milk gradually work your way down to milk with a lower fat content. Low Fat yogurt, when mixed with fruit makes a great meal. Substituting yogurt for calorie rich dairy products like sour cream is also a great way to lose weight.
Besides the slimming effects calcium has on your waistline, calcium is also a vital mineral for maintaining strong, hard and healthy bones and teeth. Daily calcium supplements may help lower the risk of osteoporosis in aging women. While many women take calcium supplements later in life, it is important to be proactive in the fight against brittle bones. Making sure to get enough calcium as a child and teenager is the best proactive stance against osteoporosis later in life.
