Why Carb Rotation Diet Speeds Fat Loss

<b>by: <a href="http://myfitnesshut.blogspot.com/p/30-day-weight-loss-meals.html#.UlzclNK-2uI" target="_blank">Jayson Hunter</a>, Registered Dietitian, CSCS</b><br /><br /><b><span style="background-color: white;">Millions of people have tried both “low-carb” and “no-carb” approaches in an attempt to lose weight quickly. But few have tried a much safer and healthier approach known as Carb Rotation. It is a much more effective and realistic method of </span><a href="http://myfitnesshut.blogspot.com/p/30-day-weight-loss-meals.html#.UlzclNK-2uI" target="_blank">rapid fat loss</a><span style="background-color: white;">.</span></b><br /><b><span style="background-color: white;"><br /></span></b> <br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_JpClLxePWYVrkP7APyWnOkWsR_QYjxzhUcBM6jyGadV0Tsc9K6m13ZrM1WO4qUWS45R12OvGMMeaKtHtcCfhClFN7rLXrABArHGLhyzlv_Pa0yR4JlIlr7l1GI60Q7d0eB5URLnSxe57/s1600/spaghetti.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_JpClLxePWYVrkP7APyWnOkWsR_QYjxzhUcBM6jyGadV0Tsc9K6m13ZrM1WO4qUWS45R12OvGMMeaKtHtcCfhClFN7rLXrABArHGLhyzlv_Pa0yR4JlIlr7l1GI60Q7d0eB5URLnSxe57/s320/spaghetti.jpg" width="320" /></a></div><b><span style="background-color: white;"><br /></span></b> <span style="background-color: white;">There are two general approaches to Carb Rotating. The first approach is to follow a “no, no, no, high carb” program. This means you would eat no carbohydrates at all for the first three days and then eat a “high” amount of carbohydrates on for the fourth day. The fifth day you are back to eating “no carbs” again. </span><br /><br style="background-color: white;" /><span style="background-color: white;">This plan can be effective, but you have to be very strict. It is an aggressive approach that may trigger your starvation response. Yes, the very same starvation response which causes elevation of a hormone called lipoprotein lipase. When this hormone becomes elevated, your metabolism begins to slow down. And since that is the last thing anyone who is trying to get rid of unwanted pounds wants, it is not the approach I recommend.</span><br /><br style="background-color: white;" /><span style="background-color: white;">Additionally, when people deprive themselves completely of “carbs” for three days they have a tendency to:</span><br /><br style="background-color: white;" /><span style="background-color: white;">1) Go completely overboard with carbohydrate consumption on the fourth day of the rotation. </span><br /><br style="background-color: white;" /><span style="background-color: white;">2) Not be able to go back to the three days of carbohydrate deprivation resulting in failure of the program.</span><br /><br style="background-color: white;" /><span style="background-color: white;">The much more common sense approach is to follow a “high, low, no carb” program. There is much more room for error with this type of plan. It is much easier to follow and leads to much greater success. </span><br /><br style="background-color: white;" /><span style="background-color: white;">Rotating your “carbs” in this manner allows you to shed fat and keep your metabolism elevated, which is the key to long term weight loss. There is a consistent transition with a “high, low, no” approach because every fourth day you repeat the cycle and you aren’t depriving yourself of “carbs” for three days straight. And again: potentially triggering the elevation of lipoprotein lipase. </span><br /><br style="background-color: white;" /><span style="background-color: white;">We tend to eat too many “carbs”, we eat improper “carbs” and we don’t eat enough protein in our diet. But by following the guidelines laid out in a “high, low, no carb” program we are manipulating the blood sugars and insulin response in our body to achieve rapid of fat loss. </span><br /><span style="background-color: white;"><br /></span> <span style="background-color: white;">Rotating Carbs allows you to control and manipulate your blood sugar and insulin response so you are allowing your body to burn more calories for energy instead of storing “carbs” as fat. This means you are shedding fat and increasing your metabolism. Two very good things!</span><br /><span style="background-color: white;"><br /></span><span style="background-color: white;">Get your Free Download now, <b>"<a href="http://myfitnesshut.blogspot.com/p/30-day-weight-loss-meals.html#.UlzclNK-2uI" target="_blank">Carb Rotation Diet</a>"</b> and start burning more fat and losing weight without starvation diets!</span><br /><span style="background-color: white;"><b><br /></b></span><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><span style="background-color: white;"><b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"></b></span><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><span style="background-color: white;"><br /></span> <span style="background-color: white;"><br /></span> <span style="background-color: white;"><br /></span>

Why Carb Rotation Diet Speeds Fat Loss

by:  Jayson Hunter , Registered Dietitian, CSCS Millions of people have tried both “low-carb” and “no-carb” approaches in an attempt to lose...

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Causes of cellulite, anti cellulite treatments and solutions

<div dir="ltr" style="text-align: left;" trbidi="on"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-tVWLk_05UTo/UlUQF17EheI/AAAAAAAABMc/VXHEN8Vg7ig/s1600/cellulite-solution.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Causes of cellulite, anti cellulite treatments and solutions" border="0" height="282" src="http://3.bp.blogspot.com/-tVWLk_05UTo/UlUQF17EheI/AAAAAAAABMc/VXHEN8Vg7ig/s400/cellulite-solution.jpg" title="Causes of cellulite, anti cellulite treatments and solutions" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Causes of cellulite, anti cellulite treatments and solutions</td></tr></tbody></table><br />The fat deposits under the skin accumulation gives an unsightly appearance. Here are the causes and the various responses to this problem.<br /><br /><br />At some point in their lives, most women (and some men ) are embêtées to a varying degree by the problem of cellulite. It is lumpy substance that makes the skin look on the thighs and buttocks curd or an orange peel .<br /><br />Although his name may sound like a disease, cellulite is nothing more than a normal fat ( fat deposits more accurately ) that lie beneath the skin. This fat has a bumpy appearance because it pushes against the connective tissue within the skin, causing the skin located above it to wrinkle .<br /><br />Recall that the connective tissues provide insulation and stability between different organelles to their proper operation without disturbing adjacent structures. Its composition is mainly made ​​of collagen , an elastic fabric having a high tensile strength providing the skin's ability to expand and return to normal .<br /><br />Although cellulite is not harmful , many women ( 98% of cases because of the aesthetic problem affects them ) are ready to make a lot of efforts to get rid of , creating a large market for cellulite creams and other treatments promising smooth thighs.<br /><br />For information , cellulite is also called the " superficial lipodystrophy ." Its scientific name is PEFS ( panniculitis oedemato - fibro- sclerotic ) .<br /><br />Note also that although obese people may have a superficial development of lipodystrophy more pronounced , those who have less fat (and muscle by definition) have the PEFS only visibility less . Obesity is not in itself the cause of orange peel .<br /><br /><br /><h3 style="text-align: left;">> Types</h3>1) The first type of surface lipodystrophy is a compression or pinching of tissue in the buttocks or thighs. For example, the appearance of mattress on your thighs, especially when you sit with your legs crossed , may be associated with cellulite.<br /><br />The compression chambers of fat cells under the skin is considered to be responsible for this, and is typical of almost all women.<br /><br />2) The second type is the PEFS orange peel or mattress appearance of a woman can have in its natural posture or when it goes down.<br /><br /><br /><h3 style="text-align: left;">> Causes</h3>Although cellulite is fat, you do not mean that you are overweight . Slim bodied people can still have this type of fatty deposits in their skin, which gives a lackluster appearance of orange peel . However, if you suffer from overweight , losing weight can reduce the problem of surface lipodystrophy.<br /><br />The main factor in the development of cellulite is simply being ... a woman. Genes play an important role. If other women in your family have a surface lipodystrophy , there is a great risk that you ayiez too.<br /><br /><br /><ul style="text-align: left;"><li>Other factors that influence the amount of PEFS you and visibility include:</li><li>Unhealthy diets,</li><li>Genetics and heredity,</li><li>Smoking ( which damages the connective tissue) ,</li><li>Dieting trendy or too low calorie (causing the yo- yo dieting and weight regain and excessive storage of fat)</li><li>A slowed metabolism ,</li><li>Taking certain medications ( such as diet pills , diuretics , sleeping pills , birth control pills , etc. . )</li><li>A lack of physical activity ( a sedentary lifestyle )</li><li>Hormonal changes,</li><li>Dehydration,</li><li>The total mass of fat in the body ,</li><li>The thickness and color of your skin.</li></ul><br /><br /><br /><h3 style="text-align: left;">> Solutions and Treatments</h3>Although there are many products and ways to deal with this aesthetic problem that promise to get rid of the thighs and buttocks, there is little evidence that most of them work well or for long . Here's what you should know about some of the most popular choices :<br /><br /><b>1) cellulite creams</b><br />Presented as capable of dissolving fat and smooth the skin , many anti -cellulite creams contain aminophylline , a drug prescription and approved to treat asthma .<br /><br />There is no scientific evidence that this type of cream is effective against cellulite, and for some people they can be downright harmful . Their apparent effect on the surface lipodystrophy may be due to narrowing of the blood vessels, and the fact that they force the water from the skin, which could be dangerous for people with circulatory problems.<br /><br />Moreover , aminophylline may cause an allergic reaction in some people.<br /><br /><br /><b>2 ) Liposuction</b><br />It is a surgical procedure to remove fat deposits from the body. Liposuction is designed to remove deep fat and not cellulite ( which is just under the skin) .<br /><br />The American Academy of Dermatology warns that liposuction may actually worsen the appearance of cellulite , creating more depressions in the skin.<br /><br /><br /><b>3) Mesotherapy</b><br />It is a European therapy originally designed to relieve the pain of inflammatory skin disorders. Mesotherapy involves injecting substances such as vitamins, minerals, amino acids and enzymes in the localized tissue just under the skin .<br /><br />Although mesotherapy can break down fat and make a slight improvement in the appearance of cellulite, it is nevertheless a risk of side effects , including swelling or infection of the skin and irregular contours in some people .<br /><br /><br /><b>4) Massage and spa treatments</b><br />Massage and other beauty treatments can have a temporary impact on the orange peel appearance of the skin, but they do not have the ability to remove cellulite. Any effect is short-lived and probably due to the removal of excess fluid ( water retention) .<br /><br />Lipocavitation , lymphatic drainage, Hydro -Jet and rolling massage are examples of massage can help improve the appearance of orange peel and combat overweight.<br /><br />Endermologie and Acoustic Wave Therapy are also other types of treatment acting skin contact (massage with a special machine in both cases ) .<br /><br /><br /><b>5) Derma Roller to cause neo- collagen</b><br />This is a cosmetic surgery technique little known in France . It is designated by the technical terms " Dermaroller " or " Medical Roller" . This technique stimulates the means and deeper levels of the dermis ( it must be remembered in this connection that the cells produce collagen in the dermis ) .<br /><br />This technique is the subject of many studies currently in the United States. The Dermaroller does not destroy the epidermis. After the first treatment , the skin begins its repair , the whole procedures repairs skin tissue is improved, and a neo- collagen occurs . So this is a summary of a restoration of the dermis. The problem is that relatively few medical centers offer this treatment in France .<br /><br /><br /><b>6) The techniques of the future</b><br />Although current therapies are not really effective in reducing cellulite , doctors are trying to find new therapies using lasers and light sources to treat this aesthetic problem.<br /><br />Procedure involves a red light-emitting diodes and / or infrared for transmitting certain wavelengths known to disrupt the adipose tissue , causing it to shrink. This procedure is combined with rollers (like the Derma Roller) and aspirations to soften the fibrous bands of connective tissue that cause the dimpled appearance of the skin.<br /><br /><br /><b>7 ) Food readjustment and physical activities</b><br />Although the procedures of the future can keep their promise, for now, the best option is to make your healthy and balanced diet and increasing physical ( and if necessary lose weight ) exercise.<br /><br />Experts agree that cellulite workout routine more effective is one that includes aerobic exercise and strength training with a diet high in rich in fruits, vegetables and fiber.<br /><br />And even if you can not change the thickness of your skin (which is a factor of cellulite ) , food and athletic fit could help change its color. The surface lipodystrophy tend to be less visible on dark skin if you make the necessary adjustments in terms of food and sports .<br /><br /><span style="background-color: white; color: #4c4c4c; font-size: 16px; line-height: 24px;">Also read our article about: </span><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="http://weightlossv.blogspot.com/2013/09/calorie-deficit-and-sport-key-to-lose.html" target="_blank">Calorie deficit and sport: the key to lose weight</a></span></div>

Causes of cellulite, anti cellulite treatments and solutions

Causes of cellulite, anti cellulite treatments and solutions The fat deposits under the skin accumulation gives an unsightly appearance. Her...

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5 Top Exercises for Adrenaline Rush and Fat Burn

<b>Adrenaline released during your workouts will break down and <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UlTyKdK-2uI" target="_blank">burn your fat stores</a>.  Start burning fat faster and really shaping and toning your body big-time!</b><br /><b><br /></b><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhir83t6NZVJoWuOA1rr3uV_3zT8p61yVr9510VSs5oxJ2Ks091Pl81Ua3t-fHVPjh05YUSufzT1C9fxMSZTCdtFIGUekj-JGI4xG_MSNP1-nsH4QibMhCCVJggX2lbShabrrD6m3pUjpMP/s1600/adrenaline.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="274" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhir83t6NZVJoWuOA1rr3uV_3zT8p61yVr9510VSs5oxJ2Ks091Pl81Ua3t-fHVPjh05YUSufzT1C9fxMSZTCdtFIGUekj-JGI4xG_MSNP1-nsH4QibMhCCVJggX2lbShabrrD6m3pUjpMP/s320/adrenaline.gif" width="320" /></a></div><b><br /></b>A study entitled “Blood hormone and metabolite levels during graded cycle ergometer exercise” published in 1985 showed that there was an increase in adrenaline (epinephrine), noradrenaline, growth hormone, cyclic AMP, and lactate after increasing exercise workload.<br /><br />With these intense workouts, you also get the by-products from using adrenaline during your workouts:  less stress, improved moods and improved resting heart rate.<br /><br /><b>Use these 5 Exercises to Release Adrenaline and Burn More Fat:</b><br /><br /><strong>1. </strong><b>Shuttle runs remain one of the best fat burners and short burst cardio exercises.  </b><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlCQEbVd8UQ9JorLq6XEsIzVJ9iw_t1ZM3IEjM29In5_4KGhbZJzv39UiivyDKMXEUWxMBoKRb3oUNSkyUCaprjHcKhrqQpXkfherwXz8OyLLEX2ZaVGLv1RYCnmaU-D5eSaZz18Nl4ZEy/s1600/P8031461.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlCQEbVd8UQ9JorLq6XEsIzVJ9iw_t1ZM3IEjM29In5_4KGhbZJzv39UiivyDKMXEUWxMBoKRb3oUNSkyUCaprjHcKhrqQpXkfherwXz8OyLLEX2ZaVGLv1RYCnmaU-D5eSaZz18Nl4ZEy/s320/P8031461.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><strong>Sprinting activates your bulkier, shapely fast twitch muscle fibers. These fast twitch muscle fibers lie dormant when you do slow-paced cardio sessions. </strong><br /><strong><br /><b>Sprinting will really burn the fat on your butt, hips, thighs, hamstrings and lower legs.</b> Fat will also be burned on your upper body.</strong> You don't have to be fast, just run as fast as you can during the shuttle.<br /><br /><strong>Sudden changes in direction</strong> adds more intensity to an otherwise intense form of exercise. Shuttles will improve your dynamic balance, power and coordination.<br /><br /><b>Try this top shuttle drill in your workouts to release adrenaline and burn more fat:</b><br /><br /><strong>Speed Shuttle Drill or 5-10-5 Cone Drill (pictured above)</strong> - Place three cones in a straight line, 5 yards apart. Start in a 2-point or 3-point stance at the middle cone. <br /><br />Run as fast as you can to the left cone (5 yds) and touch ground with your hand, run as fast as you can to the right cone (10 yds) and touch ground with your hand and finish running through the middle cone. That's one repetition. Walk for 30 seconds between sets. Do 8-10 intervals.<br /><b><br /></b><b>2. Sprint Interval Cardio Exercise.</b>  Shorten your long, boring cardio sessions. A 20-minute sprint interval cardio session will give you better fat-burning and heart-health benefits than a slower 60-minute cardio session.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizOB5-oLPvcmpnmJk2IEkMINr19e79avVg-5045QGjxgVXIjsOB7k52o1KpcUYDMXYccjkBktVfRrKLXcIilqVfBj01hhs1T4d936-3cBcZENxNO2Zqxwi4NTNcexN6nPN334Q3iOl4Pvn/s1600/P8051574.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizOB5-oLPvcmpnmJk2IEkMINr19e79avVg-5045QGjxgVXIjsOB7k52o1KpcUYDMXYccjkBktVfRrKLXcIilqVfBj01hhs1T4d936-3cBcZENxNO2Zqxwi4NTNcexN6nPN334Q3iOl4Pvn/s320/P8051574.JPG" width="320" /></a></div><div style="text-align: center;"><br /></div><center></center>Research has proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fat loss, fitness and heart health.<br /><br />Doing these types of short burst workouts will change your hormones allowing your body to naturally regulate fat burning, appetite and moods.<br /><br />Your body will release more fat from cells, use more fat as fuel during exercise and increase metabolic rate after exercise.<br /><br />The progression of your cardio exercise should be low-intensity aerobics to moderate/high-intensity aerobics to high-intensity anaerobic exercise.<br /><strong><br /></strong><strong>Stay off the cardio machines. They do too much of the work for you. When you have a choice, do your cardio "on land"---either outside or on the floor.</strong> My number one preference for cardio is sprint intervals on grass.<br /><br />Do your cardio intervals this way:<br /><br />a. Sprint 60 yards,<br />b. Walk back to start line<br />c. Sprint 60 yards<br /><br />Do this rotation for 20 minutes.<br /><br /><b>3. Kettlebell exercise cardio. Check out these great <a href="http://myfitnesshut.blogspot.com/2013/04/15-top-kettlebell-exercises-to-burn-fat.html#.UlTzt9K-2uI" target="_blank">kettlebell exercises</a>.</b> A 20-30 minute, explosive kettlebell workout will get the job done. This is a good change up strength/cardio workout that torches body fat.<br /><br /><center></center><strong>4. Add more plyometric exercises (jump training) to your workouts.</strong> Plyometric exercises are very intense and effective. Examples would be squat jumps, box jumps, burpees and lateral cone hops.<br /><br /><center></center><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXUxCwetvCS1CHbJO_9_zzyxH6DO_V8I3NK2Yl7iHTPlLslK9bqcNiMECB1exJOP3cgEgXl9GnD-swYnQSag2XxoAw-Yxy5ut2X5N55t8Y5X9tCuUqHUEFsEtJsy89RLEg8Lo7r7OTtadQ/s1600/burpee.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXUxCwetvCS1CHbJO_9_zzyxH6DO_V8I3NK2Yl7iHTPlLslK9bqcNiMECB1exJOP3cgEgXl9GnD-swYnQSag2XxoAw-Yxy5ut2X5N55t8Y5X9tCuUqHUEFsEtJsy89RLEg8Lo7r7OTtadQ/s320/burpee.jpg" width="320" /></a> <a href="http://myfitnesshut.blogspot.com/2010/11/burpees-burn-fat.html#.UlT5LtK-2uK" target="_blank">Burpees</a></div><div style="text-align: center;"><br /></div><br /><strong>Power exercises recruit more muscle fibers (mainly fast-twitch fibers) more frequently which helps the fat-burning process.</strong> Recruiting your fast-twitch muscle fibers during your workouts will give you a more lean, toned looking body.  Do exercises 8-10 repetitions full speed.<br /><br /><b>5. Doing jump rope speed intervals is one of the best fat-burners and body-sculptors available. The faster the better. </b><strong>  </strong><br /><strong><br /></strong>Do intervals this way:<br /><strong><br /></strong>a. Speed jump rope 10-15 seconds<br />b. Walk 20 seconds<br />c. Speed jump rope 10-15 seconds<br />d. Do this rotation for 20 minutes.<br /><strong><br /></strong>Try jump rope for cardio at least once a week.<br /><br />If you want to take your workouts to a higher level and blowtorch body fat, my <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">FREE Bodyweight Metabolic Fat Burner Workouts</a></b> are what you need. <b>There are 3 levels: Bodyweight 200, 300 and 500.</b> Start at the level you can handle.<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br />

5 Top Exercises for Adrenaline Rush and Fat Burn

Adrenaline released during your workouts will break down and  burn your fat stores .  Start burning fat faster and really shaping and toning...

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Ab Crunches, Sit-Ups and Back Pain

<b>Leave ab crunches and sit-ups out of your fat burning workouts.</b> <b>To burn maximum fat, always concentrate on full body strength exercises during your workouts.......<a href="http://myfitnesshut.blogspot.com/2012/04/10-top-lean-body-building-exercises.html#.UlPQ_9K-2uK" target="_blank">like the strength exercises here</a>.</b><br /><br /><b>Now back to crunches and sit-ups......</b><br /><br />There is a correct way to do sit-ups or crunches but most people are not familiar with the technique. The hip flexor muscles are preferentially recruited to do much of the work during incorrect execution of sit-ups or crunches. Hip flexors connect the spine and lower back. <br /><br />Most people also will round the lower back when doing sit-ups or crunches. This often leads to muscle imbalances and low back pain. Neck pain can also happen if you do sit-ups or crunches with your hands behind your head. <br /><br />Because of the injury potential from doing these exercises, you are better off doing ab curl ups. You will also get a greater range of motion when doing ab ball curl ups.<br /><br /><strong>The ab curl up is a good core strength exercise if done correctly. Your rectus abdominis (<a href="http://myfitnesshut.blogspot.com/2013/03/5-top-fat-loss-secrets-for-six-pack-abs-and-flat-belly.html#.UlPSZtK-2uI" target="_blank">6-pack part of your abs</a>) and obliques should do most of the work. </strong><br /><br /><b>Here are 2 ways to do Ab Curl Ups:</b><br /><br /><b>Ab Curl Ups on the Floor</b><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgavRuYB8Ljjuv6h8drccxF_N6Kt9Q9Q6iHzvVEGxWOUk5QaYqyxNpk_QWANP1nrRWu0wZ3bW-a_bkQvVcmBZNkjfXSfGjPOxU21bLhwDlB7CYLWZBGxRzgcSIxyag83OzViWDwxt5ZxRjo/s1600-h/ab+curl+up.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5293657817581503058" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgavRuYB8Ljjuv6h8drccxF_N6Kt9Q9Q6iHzvVEGxWOUk5QaYqyxNpk_QWANP1nrRWu0wZ3bW-a_bkQvVcmBZNkjfXSfGjPOxU21bLhwDlB7CYLWZBGxRzgcSIxyag83OzViWDwxt5ZxRjo/s320/ab+curl+up.jpg" style="cursor: hand; cursor: pointer; display: block; height: 200px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a><br /><br />Lie on your back, knees bent, arms crossed over your chest and feet flat on the floor.<br /><br />Adjust your pelvis so that your lumbar spine (lower back area) is in the neutral position (slight gap between your back and the floor). <strong>The lumbar spine should remain neutral so the low back is not injured.</strong> Your shoulders and neck shouldn't assist your abdominals during the movement.<br /><br /><strong>The movement should be slow.</strong> Curl up and bring your chin towards your chest. Curl up through the upper back and not the neck. <strong>Maintain a neutral spine and brace your abs (as if someone is going to punch you in the gut).</strong> Keep your ears and shoulders in alignment.<br /><br /><strong>Use your abdominals to curl your upper back off the floor. Don't move any other body part and keep your arms, shoulders, neck and legs relaxed as the abs pull you up. Your head and arms should curl up with your shoulders.</strong> <br /><br />Stop once your upper back is off the floor. <strong>Don't tilt your pelvis or pull with your thighs to lift your upper body.</strong> Hold for 2-3 seconds and return slowly to the floor. <br /><br />Use your abdominals to lower your upper back down to the floor. Don't move your head or arms as you return to the start position. <br /><br />You can add weight to your chest to make this exercise more difficult.<br /><br /><b>Ab Ball Curl Ups</b><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTpaEwC-J6PtJKfEw59srR4sPyLpIdL6L04kvdJrORizslTFa_FHjShVWrTVhcvTmYjopA2jtedH29LawiXP-XhRHTo-gKj2-5HigIDKHSIL0zZY275CFwBiO_itR3CM5vpXiTanD0EQ0F/s1600-h/Ab+ball+curl+up+A.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5441223128541471170" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTpaEwC-J6PtJKfEw59srR4sPyLpIdL6L04kvdJrORizslTFa_FHjShVWrTVhcvTmYjopA2jtedH29LawiXP-XhRHTo-gKj2-5HigIDKHSIL0zZY275CFwBiO_itR3CM5vpXiTanD0EQ0F/s320/Ab+ball+curl+up+A.jpg" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXJrEuhKkMt8EDi7m8NQYjjHgLuee89L8MXf7gcU-Seqnf9p9iXUchRN4yEMvagklGU3-q93R-LBYxrqp-8hutBfDUUXHtjJAYPy1CGWifIejqj-SWHZIhwyH25vZ-XBguQRNPwHsbuNZu/s1600-h/Ab+ball+curl+up+B.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5441223384040582722" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXJrEuhKkMt8EDi7m8NQYjjHgLuee89L8MXf7gcU-Seqnf9p9iXUchRN4yEMvagklGU3-q93R-LBYxrqp-8hutBfDUUXHtjJAYPy1CGWifIejqj-SWHZIhwyH25vZ-XBguQRNPwHsbuNZu/s320/Ab+ball+curl+up+B.jpg" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a><br /><br />Lie on your back on the ball, knees bent about 90 degrees, hands behind head and feet flat on the floor.<br /><br />Lie on the ball so that your back hugs the ball. Your shoulders and neck shouldn't assist your abdominals during the movement.<br /><br /><strong>The movement should be slow.</strong> Curl up and bring your chin towards your chest (to about 45 degrees). Curl up through the upper back and not the neck. <strong>Brace your abs during the movement (as if someone is going to punch you in the gut).</strong> Keep your ears and shoulders in alignment. <strong>Don't round your lower back when lifting your torso.</strong><br /><br /><strong>Use your abdominals to curl your upper back up. Don't move any other body part and keep your arms, shoulders, neck and legs relaxed as the abs pull you up. Your head and arms should curl up with your shoulders.</strong> <br /><br />Don't tilt your pelvis or pull with your thighs to lift your upper body. Hold for 2-3 seconds and return slowly to the starting position. <br /><br />Use your abdominals to lower your upper back. Don't move your head or arms as you return to the start position.<br /><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><strong>Here is a great FREE DOWNLOAD below:</strong></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><strong><br /></strong></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><strong>There are Beginner, Intermediate and Advanced levels for this Bodyweight Strength Program.</strong></div><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UlPS-NK-2uI" target="_blank">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> shape your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><br />

Ab Crunches, Sit-Ups and Back Pain

Leave ab crunches and sit-ups out of your fat burning workouts. To burn maximum fat, always concentrate on full body strength exercises du...

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Top Superfoods For Weight Loss Success

<b>by: <a href="http://myfitnesshut.blogspot.com/p/30-day-weight-loss-meals.html#.UlzclNK-2uI" target="_blank">Jayson Hunter</a>, Registered Dietitian, CSCS</b><br /><br /><b>The reason why you need to incorporate these superfoods into your diet is because they provide excellent nutrients that fuel your body for optimum efficiency as well as help reduce inflammation which allows you to recover better between workouts. All this means you make greater progress in your weight loss.</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyRH6HnTF-lIUqsAEbkaVz8LVBDff1U2zaT4gOEq4kBlONtlgGtGtCrbU6iTK5_8rW6z6LmNKkCr4puQ8Bx2A7ciHJekTGMwdDLzJcuQePPARS3iqXqYssOUsPRBcLOyWUroHCwVbjaimv/s1600/fruits+and+veggies3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyRH6HnTF-lIUqsAEbkaVz8LVBDff1U2zaT4gOEq4kBlONtlgGtGtCrbU6iTK5_8rW6z6LmNKkCr4puQ8Bx2A7ciHJekTGMwdDLzJcuQePPARS3iqXqYssOUsPRBcLOyWUroHCwVbjaimv/s400/fruits+and+veggies3.jpg" /></a></div><br /><b>Make sure you incorporate as many of these foods as you can on a daily basis to stoke your <a href="http://myfitnesshut.blogspot.com/p/30-day-weight-loss-meals.html#.UlzclNK-2uI" target="_blank">metabolism fat burning furnace</a>.</b><br /><br /><b>Fruit:</b> These fruits are high in antioxidants, which help with disease prevention and contain flavonoids. Flavonoids help with eyesight and coordination. These dark colored fruits are also a good source of fiber and boost your immune system.<br /><br />Raspberries<br />Blueberries<br />Blackberries<br />Guava (great source of lycopene)<br />Goji Berries<br />Dried Plums<br /><br /><b>Nuts:</b> Great source of fiber, phytoestrogens, vitamin B6, niacin, magnesium, healthy monounsaturated fats, and protein. Nuts help to lower LDL (bad) cholesterol and seem to help maintain healthy blood vessels. <br /><br />Almonds<br />Walnuts<br />Cashews<br />Brazil Nuts<br />Hazelnuts<br /><br /><b>Bean/Lentils:</b> Beans are a great source of protein and fiber as well as low in calories. They help to stabilize blood sugars and provide isoflavones that help to prevent certain forms of cancers and heart disease.<br /><br />Legumes (chickpeas, lima beans, lentils, dry beans)<br />Black Beans<br />Red Beans<br /><br /><b>Oils:</b> Particulary Extra Virgin Olive Oil. It is a heart healthy fat that helps to lower LDL (bad) cholesterol. It contains anti-oxidant and anti-inflammatory properties. It also helps to control cravings<br /><br /><b>Fish:</b> Fish contains the potent Omega 3 fatty acid. It is potent in a very good way. It helps your body store less fat and helps your body convert fat to energy. It is a great anti-inflammatory as well as wonderful brain food. The ADA recommends that you consume 1.5-3gms of Omega 3 fats a day. One serving of the choices below will provide almost 4 gms of Omega 3 fats.<br /><br />Salmon<br />Tuna<br />Mackeral<br /><br /><b>Vegetables:</b> A variety of colors is the key here. For example carrots are a great source of beta carotene , which can reduce the risk of cancer, tomato contains lycopene another powerful anti-oxidant that reduces the risk of cancer.<br /><br /><b>Dark green leafy vegetables such as spinach contain carotenoids that improve your immune system and is full of vitamins and minerals. We also can’t forget about broccoli, cauliflower, kale and other cruciferous vegetables that contain cancer fighting properties.</b><br /><br />Carrots<br />Tomato<br />Broccoli<br />Kale<br />Spinach<br />Cauliflower<br />Beets<br />Cabbage<br />Swiss Chard<br />Purslane<br /><br /><b>Green Tea:</b> Not only is non-caffeinated fluid good for you, but research has shown that green tea may be one of the best disease fighting fluids you can consume. It is very high in antioxidants and scientists have shown that is has reduced cancer in individuals by as much 60%. It actually inhibits the growth of cancer cells. Research has also shown that it reduces over cholesterol levels as well as increasing the ratio of HDL (good) cholesterol to LDL (bad) cholesterol.<br /><br /><b>Here are just some of the ailments that drinking green tea helps:</b><br /><br />* cancer <br />* rheumatoid arthritis <br />* high cholesterol levels <br />* cariovascular disease <br />* infection <br />* impaired immune function<br /><br />There is also some research that drinking green tea shows benefits to those wanting to lose weight. Researchers showed that those that consumed caffeine and green tea extract burned more calories than those that consumed caffeine or a placebo. More studies are being conducted to determine if this is valid evidence, but so far it looks encouraging.<br /><br />If you can eat as many of these superfoods as you can on a daily basis you will be running at peak efficiency and burning maximum calories to stoke the fat burning furnace called your metabolism.<br /><br /><span style="background-color: white;">Get your Free Download now, </span><b>"<a href="http://myfitnesshut.blogspot.com/p/30-day-weight-loss-meals.html#.UlzeotK-2uJ" target="_blank">Carb Rotation Diet</a>"</b><span style="background-color: white;"> and start burning more fat and losing weight without starvation diets!</span><br /><span style="background-color: white;"><br /></span><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><span style="background-color: white;"><b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"></b></span><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><br /><br />

Top Superfoods For Weight Loss Success

by: Jayson Hunter , Registered Dietitian, CSCS The reason why you need to incorporate these superfoods into your diet is because they provid...

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The 3 Ways Restaurants Make Us Fat

by Kevin DiDonato, MS, CSCS, CES<br /><br /><span style="background-color: white; font-family: Tahoma; font-size: 16px; width: auto;">Everyone, from time to time, splurges a little bit and goes out to eat, or grabs a <strong><a href="http://myfitnesshut.getprograde.com/sneaky-nutrition-ideas.html#.Uk_VDNK-2uI" rel="nofollow" target="_blank">quick meal at a fast-food chain</a>.</strong></span><br /><span style="background-color: white; font-family: Tahoma; font-size: 16px; width: auto;"><b><br /></b></span> <br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjInm3kgMzGskccEmzd8-KvZyrdy-KYE38y-mkTkorPtTYxtesa6MRN-cON6bkxOzRZnJRG5N4xo17mb1C4ZwnRdtfezMw8H4YyHgUSWCVYxtmPwJRKG0teEIcmN0Dm96dY9i1q6d2gVBXI/s1600/eat+restaurant.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjInm3kgMzGskccEmzd8-KvZyrdy-KYE38y-mkTkorPtTYxtesa6MRN-cON6bkxOzRZnJRG5N4xo17mb1C4ZwnRdtfezMw8H4YyHgUSWCVYxtmPwJRKG0teEIcmN0Dm96dY9i1q6d2gVBXI/s320/eat+restaurant.jpg" width="320" /></a></div><span style="background-color: white; font-family: Tahoma; font-size: 16px; width: auto;"><b><br /></b> <br />However, if you are not careful, you may fall for some common tricks that are present in every restaurant or fast-food chain.<br /><br />Let me explain…<br /><br /><strong>Three Sneaky Restaurant Tricks</strong><br /><br />Eating one meal out will not necessarily destroy your weight loss goals.<br /><br />However, the more frequently you eat out, the harder it may be for you to lose weight and keep it off.<br /><br />You see, restaurants and fast-food chains have many secrets that are designed to help them sell more food and make more profit.<br /><br />The sad news is it usually results in you eating more calories, fat, trans-fats, and sodium, which could ruin the gains you have made in your weight loss goals.<br /><br />Before you go out to eat next time, <u>keep these three tips in mind</u>:<br /><br /><strong>1. It’s Awfully Loud In Here</strong></span><br /><span style="background-color: white; font-family: Tahoma; font-size: 16px; width: auto;"><b><br /></b>Restaurants are very crafty at getting people in and out of their establishments.<br /><br />The number one way they do this: they blast loud music.<br /><br />Not only does louder music give you a headache, but it makes you eat faster – meaning they can get you in and out quickly.<br /><br />This could spell bad news for your belly, since it takes 20 minutes for your stomach to let your brain know that you are full.<br /><br />So that burger or steak you just wolfed down in order to soothe the ringing in your ears, still hasn’t registered in your brain.<br /><br />This may easily lead to overeating, which means that you pack in more calories, which could lead to more weight gain.<br /><br /><strong>2. </strong></span><span style="background-color: white; font-family: Tahoma; font-size: 16px; width: auto;"><strong>They Design the Menu Differently</strong><br /><br />Take a good, hard look at your menu.<br /><br />Do you notice anything out of the ordinary?<br /><br />Most restaurant menus are missing the dollar sign or the word dollars after the price.<br /><br />Why is this?<br /><br />Studies show people who see the word dollar, or even the little dollar sign, are less likely to buy that product.<br /><br />What about the pictures?  Are they placed there for a reason?<br /><br />Of course they are!<br /><br />Restaurants use pictures (mostly of the most expensive products) in places where your well-trained eye will most likely see them.<br /><br />This option is by far the most expensive and most likely, the unhealthiest as well.<br /><br />It is done this way, because people are more likely to buy something when they see a picture of it.<br /><br /><strong>3. The Walls are Painted a Certain Way</strong><br /><br />Psychologically speaking, a well-designed restaurant has a wide variety of colors on their walls for you to look at.<br /><br />Is this by chance?<br /><br />Certain colors have been shown to evoke certain emotions in people.<br /><br />Take for instance the color red or yellow; both are considered “warm” colors, which may stimulate a wide variety of emotions.<br /><br />However, in the restaurant business, red and yellow have been shown to stimulate hunger, which could make you want to eat.<br /><br />Chances are, that desire to eat and the loud music, may easily lead you to overeat and put too many calories in your body, therefore promoting weight gain.<br /><br /><strong>Avoid the Great Restaurant Traps</strong><br /><br />You are now armed the next time you step foot in a restaurant or fast-food chain by understanding and watching for these five tips.<br /><br />This will help you to avoid these common traps, and <strong>work on dropping the pounds</strong>, and getting the lean and mean body that you had when you were in high school.</span><br /><span style="background-color: white; font-family: Tahoma; font-size: 16px; width: auto;"><br /></span><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br /><br />

The 3 Ways Restaurants Make Us Fat

by Kevin DiDonato, MS, CSCS, CES Everyone, from time to time, splurges a little bit and goes out to eat, or grabs a  quick meal at a fast-fo...

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8 Reasons Soy Products Have a Dark Side

<b>by Catherine Ebeling - RN, BSN co-author - <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">The Fat Burning Kitchen</a> and <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=435" rel="nofollow" target="_blank">The Top 101 Foods that FIGHT Aging</a></b><br /><br /><b>Only a few decades ago, unfermented soybean foods were considered unfit to eat - even in Asia. These days, people all over the world have been fooled into thinking that unfermented soy foods like soy milk and soy protein are somehow "<a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">health foods</a>". If they only knew the real truth!</b><br /><b><br /></b> <br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTxmEUY2zx2_MQUopw6Y7aSArCZcehzQbKSJfl6AsmrzmgwHQNgtxR21COXLDf2AB6DFSU4sRBriCTdcm7KIBr86RwcFRZRsQjvdnDlqLb8W0lvLmcpcoCt2pmc35D9GK_VoEIfTOv1b0T/s1600/soy+foods.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTxmEUY2zx2_MQUopw6Y7aSArCZcehzQbKSJfl6AsmrzmgwHQNgtxR21COXLDf2AB6DFSU4sRBriCTdcm7KIBr86RwcFRZRsQjvdnDlqLb8W0lvLmcpcoCt2pmc35D9GK_VoEIfTOv1b0T/s1600/soy+foods.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div>The soybean did not serve as a food until the discovery of fermentation techniques, some time during the Chou Dynasty. The first soy foods were fermented products like tempeh, natto, miso and soy sauce.<br /><br />At a later date, possibly in the 2nd century BC, Chinese scientists discovered that a puree of cooked soybeans could be precipitated with calcium sulfate or magnesium sulfate (plaster of Paris or Epsom salts) to make a smooth, pale curd - tofu or bean curd. The use of fermented and precipitated soy products soon spread to other parts of the Orient, notably Japan and Indonesia.<br /><br />Growth-depressant compounds are deactivated during the process of fermentation, so once the Chinese discovered how to ferment the soybean, they began to incorporate soy foods into their diets.<br /><br /><b>The Chinese NEVER ate large amounts of unfermented soy foods or soy milk</b><br /><br />The Chinese did not eat unfermented soybeans as they did other legumes such as lentils because the soybean contains large quantities of natural toxins or "antinutrients". First among them are potent enzyme inhibitors that block the action of trypsin and other enzymes vital for protein digestion.<br /><br />These inhibitors are large, tightly folded proteins that are not completely deactivated during ordinary cooking. They can produce serious gastric distress, reduced protein digestion and chronic deficiencies in amino acid uptake. In test animals, diets high in trypsin inhibitors cause enlargement and pathological conditions of the pancreas, including cancer.<br /><br />Soybeans also contain haemagglutinin, a clot-promoting substance that causes red blood cells to clump together. Trypsin inhibitors and haemagglutinin are growth inhibitors. Weaned rats fed soy containing these antinutrients fail to grow normally.<br /><br /><b>Soy also contains goitrogens - substances that depress thyroid function.</b><br /><br />Although soy has been known to suppress thyroid function for over 60 years, and although scientists have identified the goitrogenic component of soy as the so-called "beneficial isoflavones", the industry insists that soy depresses thyroid function only in the absence of iodine.<br /><br />The University of Alabama at Birmingham reports a case in which consumption of a soy protein dietary supplement decreased the absorption of thyroxine. The patient had undergone thyroid surgery and needed to take thyroid hormone. Higher oral doses of thyroid hormone were needed when she consumed soy -- she presumably used iodized salt so iodine intake did not prevent the goitrogenic effects of soy.<br /><br />A very large percentage of soy is genetically modified and it also has one of the highest percentages of contamination by pesticides of any of our foods.<br /><br />Soybeans are high in phytic acid, present in the bran or hulls of all seeds. Phytic acid is a substance that can block the uptake of essential minerals - calcium, magnesium, copper, iron and especially zinc - in the intestinal tract.<br /><br />The soybean has one of the highest phytate levels of any grain or legume that has been studied, and the phytates in soy are highly resistant to normal phytate-reducing techniques such as long, slow cooking. Only a long period of fermentation will significantly reduce the phytate content of soybeans.<br /><br />When precipitated soy products like tofu are consumed with meat, the mineral-blocking effects of the phytates are reduced. The Japanese traditionally eat a small amount of tofu or miso as part of a mineral-rich fish broth, followed by a serving of meat or fish.<br /><br /><b>People who substitute tofu or bean curd for meat can get severe mineral deficiencies</b><br /><br />Vegetarians who consume tofu and bean curd as a substitute for meat and dairy products risk severe mineral deficiencies. The results of calcium, magnesium and iron deficiency are well known; those of zinc are less well known, but equally as bad. Far far more healthy is to eat pure grass fed meats, cheese, and butter, all high in nutrients and protein rich.<br /><br />Zinc is called the intelligence mineral because it is needed for optimal development and functioning of the brain and nervous system. It plays a role in protein synthesis and collagen formation; it is involved in the blood-sugar control mechanism and thus protects against diabetes; it is needed for a healthy reproductive system. Grass fed beef is very high in this necessary nutrient, in contrast to soy.<br /><br />Soy processors have worked hard to get these anti-nutrients out of the finished soy product, particularly soy protein isolate (SPI) which is the key ingredient in most soy foods that imitate meat and dairy products, including baby formulas and some brands of soy milk.<br /><br /><b>Soy Protein Isolate is an Industrially Produced Food -- Far from Natural or Healthy!</b><br /><br />SPI is not something you can make in your own kitchen. Production takes place in industrial factories where a slurry of soy beans is first mixed with an alkaline solution to remove fiber, then precipitated and separated using an acid wash and, finally, neutralized in an alkaline solution.<br /><br />Acid washing in aluminum tanks leaches high levels of aluminum into the final product. The resultant curds are spray - dried at high temperatures to produce a high-protein powder. A final indignity to the original soybean is high-temperature, high-pressure extrusion processing of soy protein isolate to produce textured vegetable protein (TVP).<br />Nitrites, which are potent carcinogens, are formed during spray-drying, and a toxin called lysinoalanine is formed during alkaline processing.<br /><br />In feeding experiments, the use of SPI increased requirements for vitamins E, K, D and B12 and created deficiency symptoms of calcium, magnesium, manganese, molybdenum, copper, iron and zinc. Phytic acid remaining in these soy products greatly inhibits zinc and iron absorption; test animals fed SPI develop enlarged organs, particularly the pancreas and thyroid gland, and increased deposition of fatty acids in the liver.<br /><br />Yet soy protein isolate and textured vegetable protein (TVP) are used extensively in school lunch programs, commercial baked goods, diet beverages and fast food products. They are heavily promoted in third world countries and form the basis of many food give-away programs.<br /><br /><b>Soy Protein Isolate was once considered a waste product (before they discovered they could make money promoting it as health food!)</b><br /><br />Advances in technology make it possible to produce isolated soy protein from what was once considered a waste product - the defatted, high-protein soy chips - and then transform something that looks and smells terrible into products that can be consumed by human beings. Flavorings, preservatives, sweeteners, emulsifiers and synthetic nutrients have turned soy protein isolate, the food processors' ugly duckling, into a new age swan.<br /><br />"The quickest way to gain product acceptability in the less affluent society," said an industry spokesman, "is to have the product consumed on its own merit in a more affluent society." So soy is now sold to the upscale consumer, not as a cheap, poverty food but as a miracle substance that will prevent heart disease and cancer, whisk away hot flushes, build strong bones and keep us forever young. Or so they want you to believe!<br /><br />The competition - meat, milk, cheese, butter and eggs - have been duly demonized by the appropriate government bodies. Soy serves as meat and milk for a new generation of virtuous vegetarians.<br /><br />The soy industry hired Norman Robert Associates, a public relations firm, to get more soy products onto school menus. The USDA responded with a proposal to scrap the 30 per cent limit for soy in school lunches.<br /><br />The 'NuMenu' program would allow unlimited use of soy in student meals. With soy added to hamburgers, tacos and lasagna, dieticians can get the total fat content below 30 per cent of calories, thereby conforming to government dictates. With the soy-enhanced food items, students are receiving better servings of nutrients and less cholesterol and fat, so says the soy industry. We now know this to be a negative, rather than positive addition to their food supply.<br /><br /><b>You've been deceived into thinking Soy Milk is healthy</b><br /><br />Soy milk has posted the biggest gains, soaring from $2 million in 1980 to $300 million in the US last year. Recent advances in processing have transformed the gray, thin, bitter, beany-tasting Asian beverage into a product that Western consumers will accept - one that tastes like a milkshake, but without the "guilt"... they claim.<br /><br />The long and demanding road to FDA approval actually took a few unexpected turns. The original petition, submitted by Protein Technology International, requested a health claim for isoflavones, the estrogen-like compounds found plentifully in soybeans, based on assertions that only soy protein that has been processed in a manner in which isoflavones are retained will result in cholesterol lowering.<br /><br />In 1998, the FDA made the unprecedented move of rewriting PTI's petition, removing any reference to the phytoestrogens and substituting a claim for soy protein - a move that was in direct contradiction to the agency's regulations. The FDA is authorized to make rulings only on substances presented by petition.<br /><br /><b>Are soy isoflavones actually toxic?</b><br /><br />The abrupt change in direction was no doubt due to the fact that a number of researchers, including scientists employed by the US Government, submitted documents indicating that isoflavones are toxic.<br /><br />The FDA had also received, early in 1998, the final British Government report on phyto-estrogens, which failed to find much evidence of benefit and warned against potential adverse effects.<br /><br />Even with the change to soy protein isolate, FDA bureaucrats engaged in the rigorous approval process were forced to deal nimbly with concerns about mineral blocking effects, enzyme inhibitors, goitrogenicity, endocrine disruption, reproductive problems and increased allergic reactions from consumption of soy products.<br /><br />One of the strongest letters of protest came from Dr Dan Sheehan and Dr Daniel Doerge, government researchers at the National Center for Toxicological Research. Their pleas for warning labels were dismissed as unwarranted.<br /><br />Research that ties soy to positive effects on cholesterol levels is incredibly immature, said Ronald M. Krauss, MD, head of the Molecular Medical Research Program and Lawrence Berkeley National Laboratory. He might have added that studies in which cholesterol levels were lowered through either diet or drugs have consistently resulted in a greater number of deaths in the treatment groups than in controls - deaths from stroke, cancer, intestinal disorders, accident and suicide.<br /><br />Cholesterol-lowering measures in the US have fueled a $60 billion per year cholesterol-lowering industry, but have not saved us from the ravages of heart disease.<br /><br /><b>The health risks of soy are finally becoming known in the media</b><br /><br />The media have not only questioned the health benefits of soy but begun reporting on the risks. In July, the Israeli Health Ministry warned that babies should not receive soy formula, that children should eat soy no more than once per day to a maximum of three times per week and that adults should exercise caution because of increased risk of breast cancer and adverse effects on fertility.<br /><br />The Ministry based its advice upon the conclusions reached by a 13-member committee of nutritionists, oncologists, pediatricians and other specialists who spent more than year examining the evidence. They concluded that the estrogen-like plant hormones in soy can cause adverse effects on the human body and strongly urged consumers to minimize their consumption of soy foods until absolute safety has been proven.<br /><br />Soy has the potential to disrupt the digestive, immune and neuroendocrine systems of the human body and its role in rising rates of infertility, hypothyroidism and some types of cancer including thyroid and pancreatic cancers.<br /><br />Soy is also highly allergenic. Most experts now place soy protein among the top eight allergens of all foods, and some rate it in the top six or even top four. Allergic reactions to soy are increasingly common, ranging from mild to life threatening, and some fatalities have been reported.<br /><br />People are finally starting to learn that soy is NOT a miracle health food, and more and more expert scientists are issuing warnings about soy.<br /><br />I hope this article has convinced you to consider reducing or eliminating your consumption of soy foods, soy milk, or soy protein. Fermented soy such as tempeh, natto, and miso are ok on occasion and in moderation.<br /><br /><b>by Catherine Ebeling - RN, BSN co-author - <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">The Fat Burning Kitchen</a> and <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=435" rel="nofollow" target="_blank">The Top 101 Foods that FIGHT Aging</a></b><br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div>

8 Reasons Soy Products Have a Dark Side

by Catherine Ebeling - RN, BSN co-author - The Fat Burning Kitchen and The Top 101 Foods that FIGHT Aging Only a few decades ago, unferment...

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Top Fat Burning and Metabolism Booster Workout

<b>Who wants to burn more fat and boost metabolism? If that's what you want, get ready to work hard and smart.</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKP8FdebyZkmtmFfDRnsIMWRIt9WsUBoAAHxUoFZc0cmxil75mRTXJn4w_3tWiNWMQfJMixCiCy4DAZHzTyhrbZIsB-NizpIsMLy-wc8UuGlRbZpamQpO5mLWeL_GqS6sjUUU5_-ry36MV/s1600/Conquer+Fitness12.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKP8FdebyZkmtmFfDRnsIMWRIt9WsUBoAAHxUoFZc0cmxil75mRTXJn4w_3tWiNWMQfJMixCiCy4DAZHzTyhrbZIsB-NizpIsMLy-wc8UuGlRbZpamQpO5mLWeL_GqS6sjUUU5_-ry36MV/s320/Conquer+Fitness12.jpg" /></a></div><br /><b><a href="http://myfitnesshut.blogspot.com/2012/06/3-tips-to-build-muscle-mass-burn-more.html#.UkpreNK-2uI" target="_blank">Build muscle mass and burn more body fat</a> by using effective training methods.</b> Don't waste time with 2-3 hour workouts that give you small results with fat loss and lasting weight loss.<br /><br />The more intense the strength workout, the more calories and fat you will burn during and after your workout.<br /><br /><b>Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout.</b> Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after your tough workout! <br /><br /><b>Here is a top fat burning and metabolism booster workout method:</b><br /><br /><b>Kick your fat-burning into higher gear with complex strength training. This method burns fat better than traditional strength training.</b> Complex strength training should not be tried by beginners or those with inadequate body strength. It is a high-risk, high-reward type of superset strength training.<br /><br /><b>Complex strength training will cause your neuromuscular system to adapt to new training stimuli. This will help improve your fat loss and weight loss results.</b><br /><br /><strong>Power, or speed strength (how fast your muscles can produce force) is one of the best ways to improve your workout efficiency (do more work in less time).</strong> Plyometric exercises help you to increase power. When plyometric exercises are paired with a similar strength exercise, your strength and body shape will improve faster. <br /><br /><strong>Complex training to improve strength supersets a power exercise with a biomechanically similar strength exercise.</strong> An example would be pairing repeating full-speed squat jumps with barbell squats. The barbell squats would be performed 1-2 minutes after the squat jumps to get maximum neuromuscular adaptations. <br /><br /><strong>You would do a set of full-speed repeating squat jumps (8-10 reps). Rest 1-2 minutes and then do 3-5 barbell squats at 85%-90% of 1 rep maximum. This is an advanced training method and should not be performed by those who do not have adequate stabilization strength and muscular strength.</strong> <br /><br /><b>Exercises like the squat works the major muscle groups.</b> To recruit more muscle fibers during workouts and improve your fat loss success, focus more on multi-joint or compound exercises like the squat, deadlift and rows. <br /><br />Other strength and plyometric exercises can also be superset this way (such as shoulder press/explosive medicine ball 2-handed upward throw and bench press/explosive medicine ball two-handed chest pass). <br /><br /><strong>Complex training to improve strength is designed to increase strength throughout the full range of motion. Start burning more fat today!</strong> <br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><br />

Top Fat Burning and Metabolism Booster Workout

Who wants to burn more fat and boost metabolism? If that's what you want, get ready to work hard and smart. Build muscle mass and burn ...

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Tasty Pumpkin Smoothie for Fall Season

<b>Kick off the fall season with <a href="http://myfitnesshut.blogspot.com/p/healthy-smoothies-for-every-day.html#.Ukmri9K-2uI" target="_blank">healthy pumpkin smoothies</a>.</b> Smoothies can satisfy your sweet tooth in a healthy way. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5TRlCJIzro37JZO8n-heZggNk7uYGty2j10tj_P80jeCUJc5g401rmLUcaneX02qgmT_FFQ0OAIVAbADij6q1gkQnAxyu99AKsiaKs1cPKatuzV6z4d_HOyV-wnhz6xgUalmLy4xUisxa/s1600/smoothie+pumpkin.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5TRlCJIzro37JZO8n-heZggNk7uYGty2j10tj_P80jeCUJc5g401rmLUcaneX02qgmT_FFQ0OAIVAbADij6q1gkQnAxyu99AKsiaKs1cPKatuzV6z4d_HOyV-wnhz6xgUalmLy4xUisxa/s320/smoothie+pumpkin.jpg" width="320" /></a></div><br /><b>Pumpkin is loaded with antioxidants, vitamins and minerals. Added to that, its low in calories and fat.</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/2011/12/are-your-snacks-usually-sugary-sodas.html#.Ukmq-dK-2uI" target="_blank">Eat the wrong snacks</a> and it could blow a hole through your fat burning and weight loss goals.</b> Empty calories leave you, well, empty and looking for your next meal too soon.<br /><br /><b>You could be gaining weight because of your snacks between meals.</b> What you eat for snacks can mean the difference between out-of-control weight gain or weight loss management/fat loss.<br /><br /><b>Snacks bridge the gap between meals and can help you eat less at regular mealtime.</b><br /><br /><b>Going too long between meals can cause you to load up on sugary carbohydrates to get quick energy.</b> These types of snacks are usually high in calories, not very nutritious and cause rapid ups and downs in blood sugar levels.<br /><br /><b>Other health benefits of pumpkin:</b><br /><br />a. Fiber<br />b. Alpha and Beta Carotene<br />c. Vitamins C and E<br />d. Potassium<br />e. Magnesium<br />f. Pantothenic acid ( a B Vitamin that supports your metabolism and adrenals)<br /><br /><b>Here is a great pumpkin smoothie:</b><br /><br /><b>PUMPKIN SMOOTHIE</b> <br /><br />2 cups of pumpkin<br />1 tablespoons brown rice syrup <br />1 tablespoon sucanat <br />1 teaspoon vanilla flavoring <br />1/4 to 1/2 teaspoons butterscotch flavoring <br />2 to 2-1/2 cups water <br />2 ice cubes (optional) <br />2 teaspoons sesame tahini (ethnic food department) <br /><br />Bake pumpkins until tender. Let cool (in refrigerator when not too warm). Begin blending. After several seconds of blending, stop the unit and mix the ingredients, if necessary, using a long utensil. Re-blend to a creamy consistency. Serve warm or chilled. <br /><br /><b>If you want over 120 delicious smoothie recipes, <a href="http://myfitnesshut.blogspot.com/p/healthy-smoothies-for-every-day.html#.Ukmri9K-2uI" target="_blank">download your Free Smoothies book now</a>!</b><br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div>

Tasty Pumpkin Smoothie for Fall Season

Kick off the fall season with healthy pumpkin smoothies . Smoothies can satisfy your sweet tooth in a healthy way. Pumpkin is loaded with...

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10 Indian Spices Improves Health and Weight Loss

<b>Flavor your foods with these healthy Indian spices without adding any calories. This will certainly help your <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">fat loss and weight loss</a> efforts.</b> Spices also contain high amounts of antioxidants which fight against cell damage and disease.<br /> <br /> <div class="wp-caption aligncenter" id="attachment_9559" style="background-color: #f1f1f1; border: 0px none; clear: both; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 14px; line-height: 18px; list-style: none; margin: 0px auto 20px; max-width: 100%; outline: none; padding: 4px; text-align: center; width: 585px;"> <img alt="Indian Spices Infographic" class="size-full wp-image-9559 " height="3200" src="http://www.a-health-blog.com/wp-content/uploads/Indian-Spices-Infographic.jpg" style="border: 0px none; height: auto; list-style: none; margin: 0px; max-width: 100%; outline: none; padding: 0px;" title="Indian Spices Infographic" width="575" /><br /> <div class="wp-caption-text" style="border: 0px none; color: black; list-style: none; margin: 5px; outline: none; padding: 0px;"> Indian Spices Infographic</div> </div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0.5em 0px;"> <a href="http://www.herbco.com/" style="-webkit-transition: all 0.2s ease-in-out; border: 0px none; color: #336699; font-weight: bold; list-style: none; margin: 0px; outline: none; padding: 0px; text-decoration: none; transition: all 0.2s ease-in-out;" target="_blank">Indian Spices Infographic by Herbco.com</a></div> <br /> <b><a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">The Fat-Burning Kitchen</a>, will show you how to totally makeover your kitchen pantry to make your body a fat-burning machine!</b><br /> <br /> <div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"> <b>Mark Dilworth, BA, PES</b></div> <br /> <br />

10 Indian Spices Improves Health and Weight Loss

Flavor your foods with these healthy Indian spices without adding any calories. This will certainly help your fat loss and weight loss effo...

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10 Tips to Eat Less and Feel Fuller

<b>Who wants to eat less and feel hungry a little time later? Not me and hopefully not you. Part of controlling your calorie intake is learning how to eat less food that fills you up for longer.</b> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWoiEaCAUGs_ptDGJsPc4RBK4e35MYw7sUtDL-iP1G8FPOrcP5p74KW_1JEp3OgyNcK4WFIDnXE7eg_eTE7r5ExZd76YMMVdOFbbO4knOBnnfHMV_Cvg367IXe6ClKDSdDCA5z3gm0OQd2/s1600/eat+healthy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWoiEaCAUGs_ptDGJsPc4RBK4e35MYw7sUtDL-iP1G8FPOrcP5p74KW_1JEp3OgyNcK4WFIDnXE7eg_eTE7r5ExZd76YMMVdOFbbO4knOBnnfHMV_Cvg367IXe6ClKDSdDCA5z3gm0OQd2/s400/eat+healthy.jpg" /></a></div><br /><b>Here are 10 tips to help you eat less without sacrificing nutrition or enjoyment (satiety):</b><br /><br /><b>1. <a href="http://myfitnesshut.blogspot.com/2013/02/10-tips-to-burn-fat-with-higher-intensity-less-work.html#.UkUtetK-2uI" target="_blank">Exercise with more intensity</a> to dull your appetite.</b> Circuit strength training and interval cardio training are examples of intense, fat burning exercise. These types of exercise will also burn more calories during and after your workout. <br /><br />In a study published online in The International Journal of Obesity, researchers at the University of Western Australia in Perth and other institutions compared the effects of easy vs. strenuous exercise on people's appetites following the workouts. The study was performed using 17 overweight men in their 20s and 30s.<br /><br />The results: The men who exercised using intense interval training had lower levels of the hormone ghrelin and had lower levels of blood lactate and blood sugar. Ghrelin stimulates appetite and blood lactate/blood sugar lessens the desire to eat. <br /><br /><b>2. Plan and pack your meals with mainly <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">whole, natural foods</a>.</b> You may also need to journal your eating choices and weigh and measure your food until you know what, how much and when to eat. Making hasty eating decisions can lead to poor meal and snack choices.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiexWSqP5HwcAbeAJcDBULHgBpkBamjpDI9OxfPoKAL_ScescVIi_GFDp7MdZ7nFyf8COnb_uIT0yzl0wwZIq9bSjpEbMICVZ0yAx8e8sErQYnptHq6HXle0wQkQobGxWGBOcICNt3QbXi0/s1600/food+journal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiexWSqP5HwcAbeAJcDBULHgBpkBamjpDI9OxfPoKAL_ScescVIi_GFDp7MdZ7nFyf8COnb_uIT0yzl0wwZIq9bSjpEbMICVZ0yAx8e8sErQYnptHq6HXle0wQkQobGxWGBOcICNt3QbXi0/s320/food+journal.jpg" /></a></div><br /><b>Download your <a href="http://myfitnesshut.blogspot.com/p/healthy-smoothies-for-every-day.html#.Ue-GttLqmuI" target="_blank">Free delicious healthy smoothies book</a> which includes over 120 recipes using whole, natural foods.</b><br /><br /><b>Don't skip meals, especially breakfast.</b> A study at the University of Texas found that people who eat breakfast eat fewer total calories during the day. Your body is also ready for food after being in a fasted state throughout the night. <br /><br />And, when you skip meals, your energy suffers and you are more likely to overeat at your next meal. <br /><br /><b>3. Eat one serving of food on a small plate.</b> You may need to learn to be satisfied without stuffing yourself. One <a href="http://myfitnesshut.blogspot.com/2013/04/do-you-underestimate-how-much-you-eat-daily.html#.UkUyidK-2uI" target="_blank">quick way to pile on the calories</a> is to eat second and third servings. <br /><br /><b>4. Eat a complete protein with each meal.</b> Complete proteins come from animal sources such as lean meats, low-fat dairy and eggs. Research has proven that protein keeps blood sugar levels more steady when you have a meal that includes carbohydrates. Protein helps you feel fuller for a longer period. Protein also keeps ghrelin in check so your hunger doesn’t spike so high. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYrfML8IbNoZ6cgYRC6X51i3TIq1P4NaUXZuvH3ctdt-Ugfyt2fhQMC3UBc3qd791HLC3MAkUFgIqw8SmRpxMbsEz_Fu75Ok-3VguPrEhgUF44Q2BUYvxgcI-foCjc0PttEmccBw33tSGe/s1600/Protein4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYrfML8IbNoZ6cgYRC6X51i3TIq1P4NaUXZuvH3ctdt-Ugfyt2fhQMC3UBc3qd791HLC3MAkUFgIqw8SmRpxMbsEz_Fu75Ok-3VguPrEhgUF44Q2BUYvxgcI-foCjc0PttEmccBw33tSGe/s320/Protein4.jpg" /></a></div><br /><b>5. Eat more fiber for your overall health and satiety (with basically no calories).</b> Your body cannot digest fiber and there are two forms:<br /><br />a. Soluble fiber dissolves in water and produces a gel-like substance in your stomach. This substance helps digested food move slowly through the small intestine and slows down food absorption and release of nutrients into the bloodstream. Soluble fiber also limits the amount of cholesterol released into the blood. Oats are high in soluble fiber.<br /><br />b. Insoluble fiber cannot be broken down once entering the stomach and increases in size by absorbing water. This type of fiber speeds up foods absorption once it enters into the small intestine. Insoluble fiber cleans your system as it travels through your body.<br /><br />Eat both types of fiber to help you feel fuller for longer and to help stabilize blood sugar levels. Eat 25-35 grams of daily fiber. Fruits and vegetables have both types of fiber.<br /><br />6. Eat healthy fats to improve satiety. <strong>You need fats in your diet for your body to function properly. Fats are twice as nutritionally dense as protein or carbohydrates. Get about 20% of total daily calories from fats.</strong> Eat no trans fats (partially hydrogenated fats found in packaged foods and fast foods). Eating too many trans fats will land you in the doctor's office with heart and cholesterol problems!<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2ndiGHj2CdJM0HIwuP6vK8lpdfxudZEz60cBTk6lTul8QYdCZnp64Lxwf2rpBgxAvxnulF8jN3BGcbUEJJ3ACiJuLYXcn1GzwvRtccaS5fDE_mfevBhYMw-TUuX8GNZuQopZ1m5ych5Kl/s1600/healthy+fats.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2ndiGHj2CdJM0HIwuP6vK8lpdfxudZEz60cBTk6lTul8QYdCZnp64Lxwf2rpBgxAvxnulF8jN3BGcbUEJJ3ACiJuLYXcn1GzwvRtccaS5fDE_mfevBhYMw-TUuX8GNZuQopZ1m5ych5Kl/s320/healthy+fats.jpg" /></a></div><br /><strong>Focus mainly on eating heart-healthy unsaturated fats.</strong> Monounsaturated fats (MUFAs) can lower bad cholesterol (LDL) and lower total cholesterol. Good sources of MUFAs are nuts (especially raw), nut butters, olives, virgin olive oil and avocados. <br /><br /><strong>Polyunsaturated fats (PUFAs) are also good for you---especially the omega-3 fats found in cold-water fatty fish like salmon, mackerel, herring, sardines, trout and white tuna.</strong> Flaxseed and walnuts are also good sources of omega-3 fats. Eat more omega-3 fats and less omega 6 fats. <br /><br />Too much omega 6 fat intake can lead to inflammation that causes arthritis, cancer and heart disease. Sources of omega-6 fats are sunflower oil, peanut oil, sesame oil and cottonseed oil. Conjugated linoleic acid (CLA) fats found in red meat and dairy are also good for you provided they come from grass-fed cattle. Another option would be to supplement your diet with fish oil.<br /><br /><strong>Limit (not eliminate) eating saturated fats like butter.</strong> Coconut oil is also very healthy and great for cooking. Moderation is the key to eating saturated fats.<br /><br /><b>7. Drink water.</b> This will help you limit sugary drinks and empty calories. It will help you eat less and help your body function better.<br /><br />Drink about half your weight in water every day. So, if you weigh 160 pounds, drink 80 ounces of water each day. Eating foods with high water content count towards your water intake.<br /><br /><b>8. Avoid high-fructose corn syrup.</b> Your body processes the fructose in high-fructose corn syrup differently than it does regular sugar. It also lowers the hormone leptin in your body. Leptin signals to your brain that you’re full. It causes your liver to kick more fat out into the bloodstream (especially true with sugary drinks because they are processed so fast). So, your body wants more and stores more fat at the same time.<br /><br /><b>9. If you drink alcohol, do it in moderation.</b> Researchers from Denmark found that alcohol drinking can increase appetite.<br /><br />Also, when you take a drink of alcohol, your body converts a small amount of it into fat and the rest is converted (by the liver) into a substance called acetate. This acetate is then quickly released into the bloodstream and used as the body’s main source of energy. So, your body is using the acetate for energy instead of the stored fat in your body. The more you drink, the more fat your body will store (many times belly fat).<br /><br /><b>10. Get enough sleep each night so your body's metabolism will work right.</b> And, if you're awake when you should be asleep, you are more apt to eat those fat-filled comfort foods. Aim for 7-9 hours of sleep each night.<br /><br /><b>Need a program to build muscle mass? The program below has beginner, intermediate and advanced levels:</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> helps you start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><br /><br />

10 Tips to Eat Less and Feel Fuller

Who wants to eat less and feel hungry a little time later? Not me and hopefully not you. Part of controlling your calorie intake is learni...

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3 Tips for Vegetarian Wannabes

<b>By Judith C. Thalheimer, RD, LDN</b><br /><br /><b>As more research reinforces the value of a diet rich in vegetables and low in meats, more clients and patients likely will be considering a <a href="http://myfitnesshut.blogspot.com/2008/03/vegetarian-diets-need-adequate-nutrient.html">vegetarian lifestyle</a>. What used to be a choice of conscience now is increasingly becoming a choice of health consciousness.</b> <br /><br />The Meatless Monday campaign, in association with the Johns Hopkins Bloomberg School of Public Health, reports that going meatless even one day per week won’t only reduce cancer and heart disease risk, help prevent diabetes, curb obesity, and increase life-span, it also will support the environment by reducing people’s carbon footprint and water usage as well as decreasing dependence on fossil fuels. <br /><br />Whether or not clients wish to become vegetarians (avoiding meat but still eating eggs and dairy), vegans (eschewing all animal products), or pescatarians (including fish and seafood in an otherwise vegetarian or vegan eating pattern), the transition can seem daunting. But if they begin with a clear understanding of protein sources, a willingness to try new things, a little patience, and some creativity, they’ll get off to a better start. Read on to find out how dietitians can help. <br /><br /><b>Teachable Moments</b><br /><br />When counseling clients, it’s a good idea to tell them that while dairy and eggs are the most obvious sources of protein in the vegetarian diet, plants contain protein as well. For example, the soybean has long been a versatile leguminous protein source in Asian cultures. Eaten steamed right out of the pod (edamame), roasted (soy nuts), coagulated (tofu), and fermented (tempeh), or as a paste (miso), porridge, nut butter, or milk, soy is an excellent source of protein. Other legumes, such as beans, lentils, peas, and peanuts, provide protein as well, and many dishes can be built around them, such as rice and beans or couscous with chickpeas. <br /><br />Nuts and nut butters are a tasty way to add protein to meals, along with good monounsaturated fat. Since grains also contain protein, encourage clients to try quinoa. While it was once believed that plant-based meals had to be eaten in combinations that produced complete proteins (containing all nine of the essential amino acids), it’s now understood that eating a variety of fruits, vegetables, grains, beans, nuts, and seeds over time can provide all of the amino acids the human body needs.<br /><br /><b>Meat and Dairy Substitutes</b><br /><br />Today’s market is flooded with a wide variety of meat substitutes. Vegetarian burgers, hot dogs, and sausage; faux chicken patties and nuggets; crumbles for tacos and Bolognese sauces; and even meaty “steak tips” are readily available in the refrigerated or frozen sections of mainstream and specialty stores. Many of these products are soy based, but others consist of grains, beans, vegetables, or mushrooms. <br /><br />Ready-to-eat vegetarian entrées also are increasingly available, and just a few minutes in the microwave away from the table. While these prepackaged options can be helpful additions to a vegetarian diet, fresh-prepared meat-free meals can be simple and satisfying. For clients just getting started, adapting some traditional favorites can ease the transition. Vegetarian chili with beans is nutritious, but adding bulgur or other grains can provide a meaty chew. <br /><br />Clients can top the chili with shredded cheese, sour cream, and sliced green onions or cilantro, and serve with sides of rice and cornbread for a meal. Clients can make tacos or sloppy Joes with prepackaged meatless crumbles, but lentils work nicely as well. Portobello mushrooms are known for their meaty flavor and texture, so suggest patients eat them whole as a burger replacement or chopped in pasta sauce. <br /><br />Macaroni and cheese is a comfort food that’s still on the menu for vegetarians as well as grilled cheese, pasta primavera, veggie lasagna, and pizza. For those avoiding dairy, cheese substitutes that actually melt can keep these favorites on the menu and, with some experimentation, clients can use milk substitutes in baking and breakfast cereal. <br /><br />The willingness to try new things can open up a whole world of flavors to emerging vegetarians. Many non-Western diets rely less on meats and offer a variety of unexplored flavors. For example, Chinese vegetable stir-fries and tofu dishes may be familiar to many, but the fresh tastes of Vietnamese cooking, the rich coconut milk curries of Thai, the lentil dal in Indian food, bean dishes in Mexican cooking, and the chickpea-based hummus and falafel from the Mediterranean region are just a few examples of vegetarian options clients can discover. For patients who cook, suggest they choose a vegetarian cookbook they like, or use the many free vegetarian websites or the vegetarian sections of popular recipe resources on the Internet.<br /><br /><b>One Day at a Time</b><br /><br />Eating meatless meals just one day per week is a stress-free way to ease into vegetarianism. This approach allows clients and patients to experiment with new recipes over time without the intense planning necessary to change all their purchasing, cooking, and dining decisions all at once. After they develop a list of favorite vegetarian meals, it doesn’t take much effort to add another day or two of vegetarian cuisine. <br /><br />Whether they’re committed to improving their health, the health of the planet, or the welfare of animals, vegetarianism can help clients and patients achieve their goals. So remind them that going meatless doesn’t have to be a chore. With all the resources at their fingertips, let them know that all it takes is a little patience and practice, and soon they’ll realize that vegetarianism opens up new worlds of wonderful tastes and textures that can reawaken the senses to the joys of food.<br /><br /><b>Judith C. Thalheimer, RD, LDN, is a freelance nutrition writer and community educator living in the Philadelphia area.</b><br /><b><br /></b><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div>

3 Tips for Vegetarian Wannabes

By Judith C. Thalheimer, RD, LDN As more research reinforces the value of a diet rich in vegetables and low in meats, more clients and patie...

Read more »