this keris can stand itself without any string due to the keris maker skils during making it.. with precise combination of material and how to shape the lok..
Thursday, September 25, 2008
Monday, September 15, 2008
Malay Silat Core (senaman tua)
The moves in Senaman peTua come from Malay Silat where it was practice of the ancient palace households. It was used in countering attacks from their enemies. In their fights, speed, strength and accuracy were their priorities (they still are). Quick thinking, speed in dodging, strength in attacking and accuracy to the targeted points on the enemy's body had been and still are the major requirements.
When seeking combative knowledge, the warrior's highest priority is delving into his inner self. Such knowledge imparts thus: To be missed when stabbed at and to counter when evading. It means that, when facing his enemy, he is ready to evade, deceive and attack - all simultaneously. When attacked, he evades and deceives, and he attacks without the enemy being able to counter.
Silat is also acknowledged as a study in movements which deliver attacks and counter-attacks with speed, strength and accuracy. The breathing technique of Nafas Melayu enlivens or brings alive the movements in Silat, further enhancing these unique movements.
Nafas Melayu becomes the starting from which all movements are born. This method is thought to have been acquired from the reflex actions of frightened children. It is well known in Malay community as 'contraction of the stomach', where frightened children ran so fast that they literally jumped over wide ditches and climbed tall trees.
Nafas Melayu is trains this method to produce this unique strength. In combat, the enemy attacks from different angles and one has to evade and step out of attacks or step in to deliver attacks. It becomes the basis of speed and liquid movement. After the Nafas Melayu routine, the body is ready to move like the wind.
The sole exercise is the beginning of the physical exercise to complete the body's movement in combat or Silat with the soles coming coming alive to step, to wiggle the waist, dodge or evade and to deceive with the flower hand dance.
That's the philosophy of Malay self-defense in Silat. As proclaimed - where there's spirit, there's soul. The spirit means living, whereas the soul is the strength in the moves. Each exercise in Senaman peTua has its own story. The story is to stride or retreat and therefore your ankle joints need to be strong. The ankles are the key instrument in carrying the body's weight. You can build such strength to carry the body by practicing the tiptoe exercise. Concentration then is on the knee joints because the knees need to bear the body's weight and to maintain balance. Concentration is then centred towards the waist before proceeding to the hand exercises such as the wrists, elbows and shoulders.
The Malay warriors do not increase their muscles in size for strength. Strength is obtained from strengthening of the joints in exercise.Friday, August 15, 2008
Human Weapon Silat Martial Art of Malaysia 1/5
Though the exact origins of the Southeast Asian martial art of Silat are unclear, due to lack of written historical records, it is said to have developed based on human observation and imitation of animals including the monkey, eagle and tiger. Silat was historically used in the many wars between various indigenous tribes of the Malay islands. Later, when the region was occupied subsequently by the Portuguese, Dutch and British, Silat was largely practiced in secret. Japanese occupation during World War II largely destroyed British rule in the region, and the Malayan states began establishing their independence immediately following the war.
Silat--which can be translated as "to fight" or "to fight in self-defense"--is most commonly practiced in Malaysia, Indonesia, Brunei, Singapore and the Philippines. In Malaysia alone, some 500 styles of Silat exist; Indonesia, where the art is known as Pencak Silat, boasts 200 more. Interest in Silat has grown exponentially in the 20th century, and it is now practiced all over the world. Malay cultures prize Silat as a self-defense system, a sport and a way of life; they see it as teaching moral as well as physical discipline. The International Pencak Silat Foundation, founded in 1980, has been working since then to promote Silat and to get the sport included in the Olympic Games.
Silat fighters use a balanced array of offensive and defensive techniques, sophisticated footwork and intricate hand motions, which are learned in stages as each fighter grows more advanced in his or her training. Fluid and precise motion is crucial to Silat's complex system of arm and hand strikes, kicks, grappling and throws. Fighters sometimes train with weapons, including knives, swords and long or short sticks.
Silat--which can be translated as "to fight" or "to fight in self-defense"--is most commonly practiced in Malaysia, Indonesia, Brunei, Singapore and the Philippines. In Malaysia alone, some 500 styles of Silat exist; Indonesia, where the art is known as Pencak Silat, boasts 200 more. Interest in Silat has grown exponentially in the 20th century, and it is now practiced all over the world. Malay cultures prize Silat as a self-defense system, a sport and a way of life; they see it as teaching moral as well as physical discipline. The International Pencak Silat Foundation, founded in 1980, has been working since then to promote Silat and to get the sport included in the Olympic Games.
Silat fighters use a balanced array of offensive and defensive techniques, sophisticated footwork and intricate hand motions, which are learned in stages as each fighter grows more advanced in his or her training. Fluid and precise motion is crucial to Silat's complex system of arm and hand strikes, kicks, grappling and throws. Fighters sometimes train with weapons, including knives, swords and long or short sticks.
Wednesday, July 2, 2008
Low Gi Diet or Low Carb Diet – Which One Is Best?
These days, most everyone has heard of low carb diets such as the South Beach and Atkins diet but the GI or glycemic index diet is a fairly new name on the diet scene.
While low carb diets restrict the quantity of carbohydrates, the GI diet focuses on the quality of carbohydrates. It works by promoting the consumption of foods that are low on the glycemic index, foods which will have a gently effect on your blood sugar levels and keep you full longer.
A typical low carb diet, has a restrictive phase in the beginning where your carbohydrate intake is severely limited. You can eat all the meat you want and fats are also unlimited, although the South Beach Diet does encourage you to stick to low fat meats and healthy fats. As the diet progresses, you can gradually add in more carbohydrates, typically those with a low glycemic index are also those that are lower in carbs.
Although a low GI diet might be new to you, it has actually been around since the 1970’s and is used in many European countries to help manage diabetes. Recently, however, this way of eating has gotten a lot of attention as a healthy way to control weight. This diet focuses on carbohydrates – “good carbs” have a low glycemic index and you should eat plenty of them (incidentally, these are also the foods that we know to be good for us like fruits, vegetables and whole grains). “Bad carbs” have a high glycemic index and should be eaten in moderation and mixed with the low glycemic index carbs to lower the overall GI of a meal. Since this diet focuses only on carbs it is very easy for vegetarians to adopt this way of eating.
In comparison, a low carb diet can be limiting in fruits and vegetables which are high in vitamins, minerals and enzymes as well as fiber. Many people associate low carb diets with a license to eat as much saturated fat as you want, but that choice is up to the individual so we really can’t fault the diet for this misconception. A low GI diet is full of fruits, vegetables, fiber and low in fat but emphasis the good fats found in nuts. It encourages eating lean meats in moderation.
While we all know that meats and fats are no carb and green leafy vegetables are low carb, some may not be aware of what foods have a low glycemic index. Most vegetables (except potatoes, beets, pumpkin) have a very low GI. Some fruits that have a low GI include citrus fruits, apples, plums and peaches while most other fruits have a medium GI value. Oatmeal, most pasta and whole wheat bread also have a low gi.
So which diet is best?
Where many people in the health and nutrition profession consider a low carb diet to be unhealthy, most everyone would consider a gi diet to be very healthy. Studies have shown that eating lots of fruits and vegetables can help to bolster your immune system thus allowing you to fight disease and eating high fat meats may adversely affect your health and help contribute to heart disease. That being said, it has also been shown that being overweight is a major health risk for many diseases so the best diet is probably one that works for you! Some folks might respond better to a low carb, others to a low gi. Either way, it makes sense to make healthy food choices, limit food intake and exercise for your good health.
About the author:
Lee Dobbins is owner and editor of Low Carb And Low GI Resource where you can learn more about the glycemic index value of foods.
While low carb diets restrict the quantity of carbohydrates, the GI diet focuses on the quality of carbohydrates. It works by promoting the consumption of foods that are low on the glycemic index, foods which will have a gently effect on your blood sugar levels and keep you full longer.
A typical low carb diet, has a restrictive phase in the beginning where your carbohydrate intake is severely limited. You can eat all the meat you want and fats are also unlimited, although the South Beach Diet does encourage you to stick to low fat meats and healthy fats. As the diet progresses, you can gradually add in more carbohydrates, typically those with a low glycemic index are also those that are lower in carbs.
Although a low GI diet might be new to you, it has actually been around since the 1970’s and is used in many European countries to help manage diabetes. Recently, however, this way of eating has gotten a lot of attention as a healthy way to control weight. This diet focuses on carbohydrates – “good carbs” have a low glycemic index and you should eat plenty of them (incidentally, these are also the foods that we know to be good for us like fruits, vegetables and whole grains). “Bad carbs” have a high glycemic index and should be eaten in moderation and mixed with the low glycemic index carbs to lower the overall GI of a meal. Since this diet focuses only on carbs it is very easy for vegetarians to adopt this way of eating.
In comparison, a low carb diet can be limiting in fruits and vegetables which are high in vitamins, minerals and enzymes as well as fiber. Many people associate low carb diets with a license to eat as much saturated fat as you want, but that choice is up to the individual so we really can’t fault the diet for this misconception. A low GI diet is full of fruits, vegetables, fiber and low in fat but emphasis the good fats found in nuts. It encourages eating lean meats in moderation.
While we all know that meats and fats are no carb and green leafy vegetables are low carb, some may not be aware of what foods have a low glycemic index. Most vegetables (except potatoes, beets, pumpkin) have a very low GI. Some fruits that have a low GI include citrus fruits, apples, plums and peaches while most other fruits have a medium GI value. Oatmeal, most pasta and whole wheat bread also have a low gi.
So which diet is best?
Where many people in the health and nutrition profession consider a low carb diet to be unhealthy, most everyone would consider a gi diet to be very healthy. Studies have shown that eating lots of fruits and vegetables can help to bolster your immune system thus allowing you to fight disease and eating high fat meats may adversely affect your health and help contribute to heart disease. That being said, it has also been shown that being overweight is a major health risk for many diseases so the best diet is probably one that works for you! Some folks might respond better to a low carb, others to a low gi. Either way, it makes sense to make healthy food choices, limit food intake and exercise for your good health.
About the author:
Lee Dobbins is owner and editor of Low Carb And Low GI Resource where you can learn more about the glycemic index value of foods.
Friday, June 13, 2008
What Are The 3 Critical Exercise Routine Success Factors?
The 'Rule Of 3' Meets Pareto's '80/20'--And You Get Fit Faster As A Result!
Everybody likes simple lists.
Everybody likes Rules Of Thumb.
And as far as I can tell, everyone wants tighter abs and more energy.
So, naturally, we all look for the “best” diets and the “best” training routines to bring us closer to that six-pack...ideally, in the least amount of time possible…
...Oh yeah--and we don’t want to think too hard either!
The Old Way:
Counting calories? Fuh-ged-a-bow-dit!
Getting a bodyfat measurement each week? No way!
Calculating our new “estimated 1-rep max” for 27 different exercises? Puh-leeze.
So what’s the solution?
Well, if you don’t mind limiting our example to exercise for the moment, I think I have a few things that can help you in your endless search for the most efficient use of your fitness time…
(which is like, what? about 45 minutes a day 3-4 times a week if you’re lucky?) ...It’s OK--you’re human! I do this stuff for a living, and I don’t spend much more time than that myself.
Introducing: “The Rule Of 3-80/20 (Principle)"
Any activity of importance (like exercise) can be broken down into three, and only three Critical Success Factors. Furthermore, one of these critical success factors should account for 80% of your efforts. And the other two, on average, just 10% of your time, energy, and effort (that is, of course, if you actually want to get anything done).
Thus sayeth The Fitness Sage (that’s me).
And you should listen to me when it comes to getting things done, because I have a Masters Degree *and* ADD! (attention deficit disorder). Without principles like the above, I would be hocking blackmarket Pi-Tae-Boga-Lates tapes to out-of-work actors in LA...
Yeah, so I’m ripping off the Pareto Principle and the Rule Of 3--but you’ll forgive me real quick when you see how this applies to your exercise routine.
Now that I’ve circumnavigated my point a few times, here it is real simple, in 3 (surprise, surprise) easy steps:
The Three Critical Exercise Routine Success Factors
1. Consistent Progression: Needs 80% of your time and attention.
2. Sufficient Intensity: Needs 15% of your time and attention.
3. Intelligent Evolution: Needs 5% of your time and attention.
Simple huh?
But maybe you need some clarification, so here goes…
Consistent Progression Explained:
There are really just 3-4 workout parameters that even matter to the average Jane or Joe who wants a good body and excellent health: Rest Period, Load, Reps-Per-Set, and Total # Of Sets.
So your job is to simply pick one of these, hold all the rest constant, and improve your chosen workout parameter from week-to-week, workout-to-workout until you can no longer do so (just remember to hold everything else constant! especially total workout duration).
When you can’t improve on your chosen parameter, pick a different one and repeat.
That’s it. It really is that simple. Tools needed: 1 pocket-sized notebook and a stopwatch.
Of course, you might want some proven, superior methods to “improve on your chosen parameter.” At the bottom of this article, you'll get your wish! But first...
Sufficient Intensity Explained:
Make sure you’re doing resistance training folks. Not aerobics. Not LSD (long slow distance cardio). Or any other fitness fad that makes your lungs burn more than your muscles. If you’re consistently getting 20+ reps on all your exercises, then you need to choose more difficult exercises. Period.
Cardio and aerobics have health benefits no doubt, but if you’re really looking for “bang-for-your-fitness-buck”, and you’re short on time, then stick with resistance training. It’s the only kind of exercise that builds muscle and boosts your metabolism permanently--not just during your workout.
Shoot for exercises that are so difficult, you can only perform between 1 and 15 reps. This could be weightlifting (if you lack the creativity and sophistication of a "Tao Of Functional Fitness" devotee who relies solely on portable exercise equipment--like Fitness Bands--and their own bodyweight), but it doesn’t have to be. If you know how to manipulate leverage, even bodyweight only exercises can be made difficult enough.
Why just 15% of your time worrying about this? Because all you have to do is make sure most of your exercise (excluding a proper warmup of course) falls within this rep range. Not exactly rocket-science. Nuff said.
Intelligent Evolution:
This is just another term for “periodization” or “cyclic training.” Basically it means that you need a strategy for changing your exercise routine over the long haul as you get stronger and closer to realizing your goals. Most of the time the Consistent Progression rule takes care of this, hence the paltry 5% of your noggin that’s required to intelligently evolve.
But over the long haul, you sometimes need to dramatically change your workout protocol. There’s not space here to explore all the ins-and-outs of doing this, but a simplified recommendation would be to cycle between phases where you focus on increasing the Average Load you handle during your workouts, and phases where you’re more concerned with the Amount Of Work Per Unit Time you perform (i.e. “Strength” vs. “Density").
Conclusion
Consistent Progression (80%) + Sufficient Intensity (15%) + Intelligent Evolution (5%).
Find an exercise routine that gives you that, and you’re on to something!
About the author:
Jeremy Markum (The Fitness Sage) is an author and fitness consultant based in San Diego, California. He can help you incinerate fat, & sculpt lean, sexy muscle... *without* going to the gym, and *without* calorie counting or endless cardio! Get your FREE tips about this profound new approach to fitness right now at: http://www.JeremyMarkum.com
Everybody likes simple lists.
Everybody likes Rules Of Thumb.
And as far as I can tell, everyone wants tighter abs and more energy.
So, naturally, we all look for the “best” diets and the “best” training routines to bring us closer to that six-pack...ideally, in the least amount of time possible…
...Oh yeah--and we don’t want to think too hard either!
The Old Way:
Counting calories? Fuh-ged-a-bow-dit!
Getting a bodyfat measurement each week? No way!
Calculating our new “estimated 1-rep max” for 27 different exercises? Puh-leeze.
So what’s the solution?
Well, if you don’t mind limiting our example to exercise for the moment, I think I have a few things that can help you in your endless search for the most efficient use of your fitness time…
(which is like, what? about 45 minutes a day 3-4 times a week if you’re lucky?) ...It’s OK--you’re human! I do this stuff for a living, and I don’t spend much more time than that myself.
Introducing: “The Rule Of 3-80/20 (Principle)"
Any activity of importance (like exercise) can be broken down into three, and only three Critical Success Factors. Furthermore, one of these critical success factors should account for 80% of your efforts. And the other two, on average, just 10% of your time, energy, and effort (that is, of course, if you actually want to get anything done).
Thus sayeth The Fitness Sage (that’s me).
And you should listen to me when it comes to getting things done, because I have a Masters Degree *and* ADD! (attention deficit disorder). Without principles like the above, I would be hocking blackmarket Pi-Tae-Boga-Lates tapes to out-of-work actors in LA...
Yeah, so I’m ripping off the Pareto Principle and the Rule Of 3--but you’ll forgive me real quick when you see how this applies to your exercise routine.
Now that I’ve circumnavigated my point a few times, here it is real simple, in 3 (surprise, surprise) easy steps:
The Three Critical Exercise Routine Success Factors
1. Consistent Progression: Needs 80% of your time and attention.
2. Sufficient Intensity: Needs 15% of your time and attention.
3. Intelligent Evolution: Needs 5% of your time and attention.
Simple huh?
But maybe you need some clarification, so here goes…
Consistent Progression Explained:
There are really just 3-4 workout parameters that even matter to the average Jane or Joe who wants a good body and excellent health: Rest Period, Load, Reps-Per-Set, and Total # Of Sets.
So your job is to simply pick one of these, hold all the rest constant, and improve your chosen workout parameter from week-to-week, workout-to-workout until you can no longer do so (just remember to hold everything else constant! especially total workout duration).
When you can’t improve on your chosen parameter, pick a different one and repeat.
That’s it. It really is that simple. Tools needed: 1 pocket-sized notebook and a stopwatch.
Of course, you might want some proven, superior methods to “improve on your chosen parameter.” At the bottom of this article, you'll get your wish! But first...
Sufficient Intensity Explained:
Make sure you’re doing resistance training folks. Not aerobics. Not LSD (long slow distance cardio). Or any other fitness fad that makes your lungs burn more than your muscles. If you’re consistently getting 20+ reps on all your exercises, then you need to choose more difficult exercises. Period.
Cardio and aerobics have health benefits no doubt, but if you’re really looking for “bang-for-your-fitness-buck”, and you’re short on time, then stick with resistance training. It’s the only kind of exercise that builds muscle and boosts your metabolism permanently--not just during your workout.
Shoot for exercises that are so difficult, you can only perform between 1 and 15 reps. This could be weightlifting (if you lack the creativity and sophistication of a "Tao Of Functional Fitness" devotee who relies solely on portable exercise equipment--like Fitness Bands--and their own bodyweight), but it doesn’t have to be. If you know how to manipulate leverage, even bodyweight only exercises can be made difficult enough.
Why just 15% of your time worrying about this? Because all you have to do is make sure most of your exercise (excluding a proper warmup of course) falls within this rep range. Not exactly rocket-science. Nuff said.
Intelligent Evolution:
This is just another term for “periodization” or “cyclic training.” Basically it means that you need a strategy for changing your exercise routine over the long haul as you get stronger and closer to realizing your goals. Most of the time the Consistent Progression rule takes care of this, hence the paltry 5% of your noggin that’s required to intelligently evolve.
But over the long haul, you sometimes need to dramatically change your workout protocol. There’s not space here to explore all the ins-and-outs of doing this, but a simplified recommendation would be to cycle between phases where you focus on increasing the Average Load you handle during your workouts, and phases where you’re more concerned with the Amount Of Work Per Unit Time you perform (i.e. “Strength” vs. “Density").
Conclusion
Consistent Progression (80%) + Sufficient Intensity (15%) + Intelligent Evolution (5%).
Find an exercise routine that gives you that, and you’re on to something!
About the author:
Jeremy Markum (The Fitness Sage) is an author and fitness consultant based in San Diego, California. He can help you incinerate fat, & sculpt lean, sexy muscle... *without* going to the gym, and *without* calorie counting or endless cardio! Get your FREE tips about this profound new approach to fitness right now at: http://www.JeremyMarkum.com
Weight Loss : Keep it Simple
An increasing trend over the last few years has been for diet books to make things complex.
I expect it's because each one vies with the other to come out with some brand new theory or other about why we gain weight and why their diet plan is the only one to help us lose it. And the low fat, low calorie stuff has already been covered!
My problem with this new trend is that the diets all involve more counting and while basic maths was never a problem at school I don't want to use it at the dinner table to know what I can eat. And while counting calories is one thing (most of us are probably walking encyclopaedias by now with how many calories our usual choices contain) the new diets are so much more complex.
With the new diets we need to know carbohydrate counts and fat grams, GI index and all sorts. And sometimes it's not enough to have a straight count we have to work out our percentage of carbohydrates, proteins and fat (yes, follow one particular diet and you have to balance these at EVERY meal).
Somehow I think food was not meant to be eaten like this. It was meant to be enjoyed. Most of us know what is healthy and what is not. Most of us know we'd be better with an apple than a cream cake. Most of us know we need a good variety of all types of food to feel great.
The new diets will not last. More complex stuff will come along and it's sad because we could all lose weight with a few SIMPLE changes.
1. Make healthy choices for most of the food you eat
2. Vary your choices
3. Occasionally enjoy a small portion of whatever it is you love even if it's high in fat or sugar or whatever
4. Eat only when you're physically hungry
5. Stop when you're just satisfied, not stuffed
6. Fill half your plate at lunch and dinner with vegetables or salad, quarter carbs and a quarter protein.
If everyone who wanted to lose weight just followed these simple guidelines there would be many more successful dieters around and a lot less hassle in losing weight.
Why not start today?
Copyright 2005 Janice Elizabeth Small
About the author:
Janice Elizabeth is a weight loss coach and author of "The Diet Exit Plan". Request her F.REE 15 page report "How to lose weight without dieting - 7 secrets the diet industry doesn't want you to know" at http://www.SimplySlimming.comTODAY
I expect it's because each one vies with the other to come out with some brand new theory or other about why we gain weight and why their diet plan is the only one to help us lose it. And the low fat, low calorie stuff has already been covered!
My problem with this new trend is that the diets all involve more counting and while basic maths was never a problem at school I don't want to use it at the dinner table to know what I can eat. And while counting calories is one thing (most of us are probably walking encyclopaedias by now with how many calories our usual choices contain) the new diets are so much more complex.
With the new diets we need to know carbohydrate counts and fat grams, GI index and all sorts. And sometimes it's not enough to have a straight count we have to work out our percentage of carbohydrates, proteins and fat (yes, follow one particular diet and you have to balance these at EVERY meal).
Somehow I think food was not meant to be eaten like this. It was meant to be enjoyed. Most of us know what is healthy and what is not. Most of us know we'd be better with an apple than a cream cake. Most of us know we need a good variety of all types of food to feel great.
The new diets will not last. More complex stuff will come along and it's sad because we could all lose weight with a few SIMPLE changes.
1. Make healthy choices for most of the food you eat
2. Vary your choices
3. Occasionally enjoy a small portion of whatever it is you love even if it's high in fat or sugar or whatever
4. Eat only when you're physically hungry
5. Stop when you're just satisfied, not stuffed
6. Fill half your plate at lunch and dinner with vegetables or salad, quarter carbs and a quarter protein.
If everyone who wanted to lose weight just followed these simple guidelines there would be many more successful dieters around and a lot less hassle in losing weight.
Why not start today?
Copyright 2005 Janice Elizabeth Small
About the author:
Janice Elizabeth is a weight loss coach and author of "The Diet Exit Plan". Request her F.REE 15 page report "How to lose weight without dieting - 7 secrets the diet industry doesn't want you to know" at http://www.SimplySlimming.comTODAY
Saturday, April 5, 2008
Pencak Silat - Master the Golok
You will find here exercises and techniques to master the handling of Golok. Thanks to a perfect balance between strength and the way to make it turn, you'll learn how to maintain it but also to be able to move your wrist, your hips and your shoulders. Following he mastering of these techniques, Cecep will also teach you how to move with a Golok, by blocking, by attacking... The applications will show you various ways to defend against an attack with very fast and stinging counters.
Sunday, March 9, 2008
Tuesday, February 26, 2008
Thursday, February 14, 2008
Wednesday, February 13, 2008
Is Your Goal Really Weight Loss?
Are you ashamed of your weight? Do you have a goal weight that you want to reach through weight loss? I’d say so, it’s been pushed into our brains many times over and over again that “weight loss” is what we want to accomplish. There are weight loss guides, weight loss supplements, and many other things that push “weight loss”. Many people even set their goals to be at a certain weight. Additionally, the medical community has developed an “ideal weight” chart, which can further add to the confusion about weight loss.
Now, let me ask you a question. Is your goal really weight loss? Unless you are trying to make a weight class for wrestling or some other sport with weight classes, you may think that your goal is weight loss, but it really isn’t. You are trying to lose that flubbery stuff attached to your body called FAT. Correct?
So then, why do we measure our progress by how much we weigh? Why do we step on the bathroom scale and hope that those numbers will be lower than before? You see, our weight is affected by more than just how much fat is on our body. Some other factors include water, muscle, glycogen, and obviously if we have eaten anything earlier or used the bathroom lately.
Our water weight fluctuates constantly. For instance, when we exhale water vapor comes out. When we sweat, we are sweating out water. There are also many more factors that can affect the amount of water in our body. Water is what usually causes those random gains or losses of a pound or two in weight that can make you happy or sad. It is almost physiologically impossible to lose a pound of fat in one day.
One reason the low-carb or no-carb (also called ketogenic) diets are so attractive is because of the large initial loss of weight. However, this weight is not necessarily fat. When carbohydrates are restricted the body has a backup store of them located in the liver and muscles in the form of something called glycogen. The human body can store approximately 400 grams of glycogen. In larger individuals this number can increase. In addition to this, for each gram of glycogen stored in the human body, 3 grams of water are also stored. If you figure it out, this would equate to about 1600 grams (3.5 pounds) of glycogen and water.
When you stop or limit your consumption of carbohydrates, your body starts using its glycogen stores. After a couple of days that 1600 grams (3.5 pounds) of glycogen and water are gone. Also, as an adaptation to the restriction of carbohydrates, your body produces these things called ketones. Ketones also appear to have a diuretic effect, which would mean an even greater loss of water.
In addition to water, if you have been working out lately to speed along your “weight loss” (you mean fat loss, right?) progress you probably have gained some muscle doing so. This gain in muscle can also affect the numbers you see on the scale. Muscle is also more dense than fat.
You may be wondering how you are going to measure your progress now that the scale doesn’t mean as much as it used to. Well, there are several methods to measure your body fat percentage. None of these methods are 100% accurate, but they will be much more useful than the use of a scale.
One of the simplest ways is to use a caliper. You can usually find these at your local sporting goods/fitness shop. If you can’t find them locally, you can order them off the internet. Calipers measure the thickness of a skin fold on your triceps. Then there are directions that come with the caliper that show you how to use the number you get to derive your body fat %.
If you don’t want to go out and buy some calipers, there is a body fat % calculator on my website. The calculator uses the circumference of several parts of your body and then plugs them into a formula developed by the U.S. Navy to derive an approximation of your body fat %.
You can find this calculator here: http://www.weight-loss-resources.com/calculators/bodyfat.html
There are also much more accurate ways to measure your body fat % like buoyancy testing or the use of special lasers.
If you insist on knowing your progress by weight loss and want to use a scale, try to weigh yourself at the same time everyday. Probably the best time would be right when you wake up in the morning and before you do anything.
So, your new goal should be to shoot for fat loss and not weight loss. Don’t necessarily trust the scale all the time as it can be deceiving - your weight is affected by more than just how much fat you have gained or lost. In addition, it is almost physiologically impossible to gain or lose a pound of fat in one day.
About the Author
Nathan Latvaitis runs a website at http://www.weight-loss-resources.com where you can find even more fitness/weight loss articles, product reviews, book reviews, calculators, a message board, and more.
Saturday, February 9, 2008
Don't Be Confused About Low Carb Diets - 7 Key Points Explained
With all of the conflicting studies and fuzzy interpretation of
information, it's no wonder that confusion reigns when it comes
to the value and safety of low-carb diets. It seems like heated
debates are raging everywhere!
Whether it's Atkins, the South Beach or some other low-carb plan,
as many as 30 million Americans are following a low-carb diet.
Advocates contend that the high amount of carbohydrates in our
diet has led to increasing problems with obesity, diabetes, and
other health problems. Critics, on the other hand, attribute
obesity and related health problems to over-consumption of
calories from any source, and lack of physical activity. Critics
also express concern that the lack of grains, fruits, and
vegetables in low-carbohydrate diets may lead to deficiencies of
some key nutrients, including fiber, vitamin C, folic acid, and
several minerals.
Any diet, weather low or high in carbohydrate, can produce
significant weight loss during the initial stages of the diet.
But remember, the key to successful dieting is in being able to
lose the weight permanently. Put another way, what does the scale
show a year after going off the diet?
Let's see if we can debunk some of the mystery about low-carb
diets. Below, is a listing of some relevant points taken from
recent studies and scientific literature. Please note there may
be insufficient information available to answer all questions.
- Differences Between Low-Carb Diets
There are many popular diets designed to lower carbohydrate
consumption. Reducing total carbohydrate in the diet means that
protein and fat will represent a proportionately greater amount
of the total caloric intake.
Atkins and Protein Power diets restrict carbohydrate to a point
where the body becomes ketogenic. Other low-carb diets like the
Zone and Life Without Bread are less restrictive. Some, like
Sugar Busters claim to eliminate only sugars and foods that
elevate blood sugar levels excessively.
- What We Know about Low-Carb Diets
Almost all of the studies to date have been small with a wide
variety of research objectives. Carbohydrate, caloric intake,
diet duration and participant characteristics varied greatly.
Most of the studies to date have two things in common: None of
the studies had participants with a mean age over 53 and none of
the controlled studies lasted longer than 90 days.
Information on older adults and long-term results are scarce.
Many diet studies fail to monitor the amount of exercise, and
therefore caloric expenditure, while participants are dieting.
This helps to explain discrepancies between studies.
The weight loss on low-carb diets is a function of caloric
restriction and diet duration, and not with reduced carbohydrate
intake. This finding suggests that if you want to lose weight,
you should eat fewer calories and do so over a long time period.
Little evidence exists on the long-range safety of low-carb
diets. Despite the medical community concerns, no short-term
adverse effects have been found on cholesterol, glucose, insulin
and blood-pressure levels among participants on the diets. But,
adverse effects may not show up because of the short period of
the studies. Researchers note that losing weight typically leads
to an improvement in these levels anyway, and this may offset an
increase caused by a high fat diet. The long range weight change
for low-carb and other types of diets is similar.
Most low-carb diets cause ketosis. Some of the potential
consequences are nausea, vomiting, abdominal pain, and confusion.
During the initial phase of low-carb dieting some fatigue and
constipation may be encountered. Generally, these symptoms
dissipate quickly. Ketosis may also give the breath a fruity
odor, somewhat like nail-polish remover (acetone).
Low-carb diets do not enable the consumption of more calories
than other kinds of diets, as has been often reported. A calorie
is a calorie and it doesn't matter weather they come from
carbohydrates or fat. Study discrepancies are likely the result
of uncontrolled circumstances; i.e. diet participants that cheat
on calorie consumption, calories burned during exercise, or any
number of other factors. The drop-out rate for strict (i.e. less
than 40 grams of CHO/day) low-carb diets is relatively high.
What Should You Do? - There are 3 important points I would like
to re-emphasize:
- The long-range success rate for low-carb and other types of
diets is similar.
- Despite their popularity, little information exists on the
long-term efficacy and safety of low-carbohydrate diets.
- Strict low-carb diets are usually not sustainable as a normal
way of eating. Boredom usually overcomes willpower.
It is obvious after reviewing the topic, that more, well-designed
and controlled studies are needed. There just isn't a lot of good
information available, especially concerning long-range effects.
Strict low-carb diets produce ketosis which is an abnormal and
potentially stressful metabolic state. Under some circumstances
this might cause health related complications.
The diet you choose should be a blueprint for a lifetime of
better eating, not just a quick weight loss plan to reach your
weight goal. If you can't see yourself eating the prescribed
foods longer than a few days or a week, then chances are it's not
the right diet. To this end, following a moderately low fat diet
with a healthy balance of fat, protein, carbohydrate and other
nutrients is beneficial.
If you do decide to follow a low-carb plan, remember that certain
dietary fats are associated with reduction of disease. Foods high
in unsaturated fats that are free of trans-fatty acids such as
olive oil, fish, flaxseeds, and nuts are preferred to fats from
animal origins.
Even promoters of the Atkins diet now say people on their plan
should limit the amount of red meat and saturated fat they eat.
Atkins representatives are telling health professionals that only
20 percent of a dieter's calories should come from saturated fat
(i.e. meat, cheese, butter). This change comes as Atkins faces
competition from other popular low-carb diets that call for less
saturated fat, such as the South Beach diet plan. Low-carb
dieting should not be considered as a license to gorge on red
meat!
Another alternative to "strict" low-carb dieting would be to give
up some of the bad carbohydrate foods but not "throw out the baby
with the bath water". In other words, foods high in processed
sugar, snacks, and white bread would be avoided, but foods high
in complex carbohydrates such as fruit, potatoes and whole
grains, retained.
The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.
About the author:
Emily Clark is editor at Lifestyle Health News and Medical Health News
where you can find the most up-to-date advice and information on
many medical, health and lifestyle topics.
information, it's no wonder that confusion reigns when it comes
to the value and safety of low-carb diets. It seems like heated
debates are raging everywhere!
Whether it's Atkins, the South Beach or some other low-carb plan,
as many as 30 million Americans are following a low-carb diet.
Advocates contend that the high amount of carbohydrates in our
diet has led to increasing problems with obesity, diabetes, and
other health problems. Critics, on the other hand, attribute
obesity and related health problems to over-consumption of
calories from any source, and lack of physical activity. Critics
also express concern that the lack of grains, fruits, and
vegetables in low-carbohydrate diets may lead to deficiencies of
some key nutrients, including fiber, vitamin C, folic acid, and
several minerals.
Any diet, weather low or high in carbohydrate, can produce
significant weight loss during the initial stages of the diet.
But remember, the key to successful dieting is in being able to
lose the weight permanently. Put another way, what does the scale
show a year after going off the diet?
Let's see if we can debunk some of the mystery about low-carb
diets. Below, is a listing of some relevant points taken from
recent studies and scientific literature. Please note there may
be insufficient information available to answer all questions.
- Differences Between Low-Carb Diets
There are many popular diets designed to lower carbohydrate
consumption. Reducing total carbohydrate in the diet means that
protein and fat will represent a proportionately greater amount
of the total caloric intake.
Atkins and Protein Power diets restrict carbohydrate to a point
where the body becomes ketogenic. Other low-carb diets like the
Zone and Life Without Bread are less restrictive. Some, like
Sugar Busters claim to eliminate only sugars and foods that
elevate blood sugar levels excessively.
- What We Know about Low-Carb Diets
Almost all of the studies to date have been small with a wide
variety of research objectives. Carbohydrate, caloric intake,
diet duration and participant characteristics varied greatly.
Most of the studies to date have two things in common: None of
the studies had participants with a mean age over 53 and none of
the controlled studies lasted longer than 90 days.
Information on older adults and long-term results are scarce.
Many diet studies fail to monitor the amount of exercise, and
therefore caloric expenditure, while participants are dieting.
This helps to explain discrepancies between studies.
The weight loss on low-carb diets is a function of caloric
restriction and diet duration, and not with reduced carbohydrate
intake. This finding suggests that if you want to lose weight,
you should eat fewer calories and do so over a long time period.
Little evidence exists on the long-range safety of low-carb
diets. Despite the medical community concerns, no short-term
adverse effects have been found on cholesterol, glucose, insulin
and blood-pressure levels among participants on the diets. But,
adverse effects may not show up because of the short period of
the studies. Researchers note that losing weight typically leads
to an improvement in these levels anyway, and this may offset an
increase caused by a high fat diet. The long range weight change
for low-carb and other types of diets is similar.
Most low-carb diets cause ketosis. Some of the potential
consequences are nausea, vomiting, abdominal pain, and confusion.
During the initial phase of low-carb dieting some fatigue and
constipation may be encountered. Generally, these symptoms
dissipate quickly. Ketosis may also give the breath a fruity
odor, somewhat like nail-polish remover (acetone).
Low-carb diets do not enable the consumption of more calories
than other kinds of diets, as has been often reported. A calorie
is a calorie and it doesn't matter weather they come from
carbohydrates or fat. Study discrepancies are likely the result
of uncontrolled circumstances; i.e. diet participants that cheat
on calorie consumption, calories burned during exercise, or any
number of other factors. The drop-out rate for strict (i.e. less
than 40 grams of CHO/day) low-carb diets is relatively high.
What Should You Do? - There are 3 important points I would like
to re-emphasize:
- The long-range success rate for low-carb and other types of
diets is similar.
- Despite their popularity, little information exists on the
long-term efficacy and safety of low-carbohydrate diets.
- Strict low-carb diets are usually not sustainable as a normal
way of eating. Boredom usually overcomes willpower.
It is obvious after reviewing the topic, that more, well-designed
and controlled studies are needed. There just isn't a lot of good
information available, especially concerning long-range effects.
Strict low-carb diets produce ketosis which is an abnormal and
potentially stressful metabolic state. Under some circumstances
this might cause health related complications.
The diet you choose should be a blueprint for a lifetime of
better eating, not just a quick weight loss plan to reach your
weight goal. If you can't see yourself eating the prescribed
foods longer than a few days or a week, then chances are it's not
the right diet. To this end, following a moderately low fat diet
with a healthy balance of fat, protein, carbohydrate and other
nutrients is beneficial.
If you do decide to follow a low-carb plan, remember that certain
dietary fats are associated with reduction of disease. Foods high
in unsaturated fats that are free of trans-fatty acids such as
olive oil, fish, flaxseeds, and nuts are preferred to fats from
animal origins.
Even promoters of the Atkins diet now say people on their plan
should limit the amount of red meat and saturated fat they eat.
Atkins representatives are telling health professionals that only
20 percent of a dieter's calories should come from saturated fat
(i.e. meat, cheese, butter). This change comes as Atkins faces
competition from other popular low-carb diets that call for less
saturated fat, such as the South Beach diet plan. Low-carb
dieting should not be considered as a license to gorge on red
meat!
Another alternative to "strict" low-carb dieting would be to give
up some of the bad carbohydrate foods but not "throw out the baby
with the bath water". In other words, foods high in processed
sugar, snacks, and white bread would be avoided, but foods high
in complex carbohydrates such as fruit, potatoes and whole
grains, retained.
The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.
About the author:
Emily Clark is editor at Lifestyle Health News and Medical Health News
where you can find the most up-to-date advice and information on
many medical, health and lifestyle topics.
Tuesday, February 5, 2008
Do you have Eczema or Dermatitis?
Although many people believe that eczema and dermatitis are separate conditions, they are actually one and the same. The most common form of this skin condition is atopic eczema. Depending on what study you read, there are between 18 and 34 million people that exhibit symptoms of eczema. Atopic eczema is often genetic and can be associated with a family history of environmental sensitivities and allergic conditions like asthma or hay fever.
What are the symptoms?
One of the most common symptoms associated with eczema is extreme itchiness. Speaking from experience, once you start scratching it is hard to stop. You can rub your skin raw trying to get rid of the unbearable itch. Other common symptoms include:
Rash on the legs, arms, hands and neck (most common but other areas can be involved)
General dry skin even when eczema is not active
Blisters with oozing and scabbing
Redness and inflammation around the blisters
What causes eczema?
There tends to be a general consensus that eczema is caused by a combination of genetic and environmental factors. If a person has atopic eczema there will usually be another family member with an atopic condition, such as eczema, asthma or hay fever. Many environmental factors are associated with a flare-up and may include the following:
· Wool clothing that scratches and rubs against the skin
· Taking long hot showers or frequent baths
· Activities that involve dust and soil contact
· Extremes in temperature (both hot and cold)
· Contact with chemicals such as bug spray, paint thinner, air fresheners and even certain scented toilet paper
· Scented soaps, detergents and perfume
In addition to the above-mentioned factors, stress and diet can play a role in activating an eczema flare up.
Stress
Staying calm and keeping a positive mental attitude can be an excellent way to keep eczema flare-ups to a minimum. Personal and work related stresses are potent triggers for eczema. Feelings of anger and frustration can also increase the chances of a flare-up. My personal battles with eczema have been at there worst during periods of increased stress at work.
Diet
Certain foods have been known to provoke the onset of eczema. Foods on this list include peanuts, milk and milk products, soy, fish, eggs and wheat. It’s not a bad idea to keep a journal of what you eat and write down the effects it has on your body. The journal will help you identify and avoid foods that provoke an eczema attack.
Is there a cure for Eczema?
There is no complete cure for eczema. However, there are a variety of natural treatments and routines that can be followed to help reduce eczema flare-ups. Treatments are very individual and work better on some people than others. If these tips don’t offer some relief then it is best to consult your healthcare professional. Various natural healing experts recommend the following for controlling eczema:
GLA - Evening primrose oil is a great source of the essential fatty acid known as GLA (gamma-linolenic acid). GLA is hard to come by in the diet so it is best to get thru supplementation. Typical dosage is between 3 and 6 grams daily, taken with food. Studies for Primrose oil have been mixed but some patients do claim that the oil has helped to reduce symptoms of eczema.
Herbs – There are a variety of herbs that have had some success in treating eczema. These include burdock root, red clover, goldenrod, roman chamomile, German chamomile and yarrow. A great recipe that can be applied to the affected area (2x a day) is the following:
German chamomile 12 drops
Goldenrod 6 drops
Tagetes 6 drops
Dilute this solution in the following:
Almond oil 2 tablespoons
Jojoba oil 25 drops
Evening primrose oil 10 drops
This natural remedy has offered excellent results for numerous people with eczema. For your first application, treat a small area to insure that your skin is not overly sensitive to the oils.
Ice- placing an ice pack on the aggravated areas can offer a natural way to relieve itching. A good ice pack can be made from a solution of 50% water and 50% rubbing alcohol. The alcohol will prevent the solution from hardening and allows you to mold the pack to the contours of your body.
Moisturize – It is very important to moisturize every day with a hypoallergenic moisturizer free of perfume. I have found sweet almond oil and apricot kernel oil to be excellent moisturizers. Make sure to apply immediately after every bath or shower. When drying, make sure to pat your skin dry and do not rub.
Relax – As I have already mentioned, stress has been shown to have an active role in many an eczema flare-up. It is important to involve yourself in regular stress reducing activities. This can include daily meditation, yoga, walking or a few minutes of deep breathing exercises. Pick an activity you will enjoy and that you can do consistently.
Conclusion
Remember that eczema is a chronic condition that is most likely the result of your inherited genetics. Learning your flare up triggers and making the appropriate lifestyle changes is of prime importance in controlling eczema. Keeping a regular journal will go a long way in helping to identify your trigger foods and activities. I would encourage you to learn as much as possible about your condition. This will give you a sense of control and empowerment while helping you in your self-management of this chronic condition. Successful management of eczema can be achieved provided you commit yourself to the process. I wish you well!
About the author:
Mike Brooks has been a life long follower and proponent of the fitness lifestyle. Through his avid research, Mr. Brooks has come to the realization that being healthy is a choice and encompasses not only proper diet but also a fitness regimen that includes the mind, body and soul. Mike Brooks is the publisher and editor-in-chief for the health information site http://www.Ultimatehealthreport.com
What are the symptoms?
One of the most common symptoms associated with eczema is extreme itchiness. Speaking from experience, once you start scratching it is hard to stop. You can rub your skin raw trying to get rid of the unbearable itch. Other common symptoms include:
Rash on the legs, arms, hands and neck (most common but other areas can be involved)
General dry skin even when eczema is not active
Blisters with oozing and scabbing
Redness and inflammation around the blisters
What causes eczema?
There tends to be a general consensus that eczema is caused by a combination of genetic and environmental factors. If a person has atopic eczema there will usually be another family member with an atopic condition, such as eczema, asthma or hay fever. Many environmental factors are associated with a flare-up and may include the following:
· Wool clothing that scratches and rubs against the skin
· Taking long hot showers or frequent baths
· Activities that involve dust and soil contact
· Extremes in temperature (both hot and cold)
· Contact with chemicals such as bug spray, paint thinner, air fresheners and even certain scented toilet paper
· Scented soaps, detergents and perfume
In addition to the above-mentioned factors, stress and diet can play a role in activating an eczema flare up.
Stress
Staying calm and keeping a positive mental attitude can be an excellent way to keep eczema flare-ups to a minimum. Personal and work related stresses are potent triggers for eczema. Feelings of anger and frustration can also increase the chances of a flare-up. My personal battles with eczema have been at there worst during periods of increased stress at work.
Diet
Certain foods have been known to provoke the onset of eczema. Foods on this list include peanuts, milk and milk products, soy, fish, eggs and wheat. It’s not a bad idea to keep a journal of what you eat and write down the effects it has on your body. The journal will help you identify and avoid foods that provoke an eczema attack.
Is there a cure for Eczema?
There is no complete cure for eczema. However, there are a variety of natural treatments and routines that can be followed to help reduce eczema flare-ups. Treatments are very individual and work better on some people than others. If these tips don’t offer some relief then it is best to consult your healthcare professional. Various natural healing experts recommend the following for controlling eczema:
GLA - Evening primrose oil is a great source of the essential fatty acid known as GLA (gamma-linolenic acid). GLA is hard to come by in the diet so it is best to get thru supplementation. Typical dosage is between 3 and 6 grams daily, taken with food. Studies for Primrose oil have been mixed but some patients do claim that the oil has helped to reduce symptoms of eczema.
Herbs – There are a variety of herbs that have had some success in treating eczema. These include burdock root, red clover, goldenrod, roman chamomile, German chamomile and yarrow. A great recipe that can be applied to the affected area (2x a day) is the following:
German chamomile 12 drops
Goldenrod 6 drops
Tagetes 6 drops
Dilute this solution in the following:
Almond oil 2 tablespoons
Jojoba oil 25 drops
Evening primrose oil 10 drops
This natural remedy has offered excellent results for numerous people with eczema. For your first application, treat a small area to insure that your skin is not overly sensitive to the oils.
Ice- placing an ice pack on the aggravated areas can offer a natural way to relieve itching. A good ice pack can be made from a solution of 50% water and 50% rubbing alcohol. The alcohol will prevent the solution from hardening and allows you to mold the pack to the contours of your body.
Moisturize – It is very important to moisturize every day with a hypoallergenic moisturizer free of perfume. I have found sweet almond oil and apricot kernel oil to be excellent moisturizers. Make sure to apply immediately after every bath or shower. When drying, make sure to pat your skin dry and do not rub.
Relax – As I have already mentioned, stress has been shown to have an active role in many an eczema flare-up. It is important to involve yourself in regular stress reducing activities. This can include daily meditation, yoga, walking or a few minutes of deep breathing exercises. Pick an activity you will enjoy and that you can do consistently.
Conclusion
Remember that eczema is a chronic condition that is most likely the result of your inherited genetics. Learning your flare up triggers and making the appropriate lifestyle changes is of prime importance in controlling eczema. Keeping a regular journal will go a long way in helping to identify your trigger foods and activities. I would encourage you to learn as much as possible about your condition. This will give you a sense of control and empowerment while helping you in your self-management of this chronic condition. Successful management of eczema can be achieved provided you commit yourself to the process. I wish you well!
About the author:
Mike Brooks has been a life long follower and proponent of the fitness lifestyle. Through his avid research, Mr. Brooks has come to the realization that being healthy is a choice and encompasses not only proper diet but also a fitness regimen that includes the mind, body and soul. Mike Brooks is the publisher and editor-in-chief for the health information site http://www.Ultimatehealthreport.com
Wednesday, January 23, 2008
4 Days to Better Health- Let me Show You How
Let's get started...
Day 1: Nutritional Supplements
In my opinion, they are very necessary and very beneficial- especially when combined with healthy eating habits. It's very difficult to get all the nutrients your body needs through food alone, but combining proper nutrition with nutritional supplements is very powerful.
That being said, the one supplement everyone should be taking is a good multi vitamin/mineral. Look at it as added insurance- eating well is crucial, but now that you're also taking a multi, you can rest assured you're getting the nutrients your body needs.
Day 2: Nutrition
Good nutrition is SO important. You are what you eat...remember that. Make a conscious effort to gradually improve your eating habits, eating more of the good foods (nuts, berries, peanut butter, olive oil, greens, chicken, whole grains, etc.) and less of the bad foods (fried food, saturated fat, fructose corn syrup, hydrogenated oils, etc.). Reading the label of what you're eating will tell you a lot.
You may think you lack the needed will power, but you'll be amazed at what happens when you start to gradually improve your eating habits.
Day 3: Exercise
Exercise is the missing piece of the puzzle when it comes to better health. There are so many benefits of exercising, including stronger bones and improved libido- it's a no brainer to start doing it. Your goal should be to exercise 3-5 times a week with a combination of cardio exercises and strength training (but no more than 1 hour per workout session).
It's been measured that if you add 3 pounds of muscle to your body, this added muscle will burn as many calories as if you ran 1 mile. Muscle burns calories!
Day 4: Stress Management and Sleep
Stress management and getting good sleep each night round out your path to better health. Until you find a way to manage your stress, it will continue to do damage to your body. Two tips you might want to implement include prioritizing your day each morning and practicing deep breathing exercises (yes, you probably already knew this, but have you tried it?).
Getting enough sleep each night is equally important when you consider your body uses this time to repair itself. You should aim for 7-9 hours each night. Two tips you might want to implement include exercising and avoiding late night eating.
Now that you have the basics, expand on this information. Day 1 research more about Nutritional Supplements, Day 2 research more about Nutrition and so on. I guarantee after 4 days you'll feel more confident about reaching your goal towards better health.
About the author:
Ryan Cote is the creator of 4 Days to Better Health, a free health e-course that shows the average person how to live a healthy lifestyle. To receive all 4 days above in detail, please visit http://www.4DaysToBetterHealth.com
12 Ways to be Healthier
Want to loose weight, sleep better and boost your immune system?
1 Have a lie down
Back pain can be avoided and the damage repaired with one easy exercise, which is lie down on the floor with your knees bent, hip width apart, feet on the floor. Do this daily for about five to fifteen minutes to release and lengthen your spine.
2 Note your nibbles
Crash diets don't work for long enough; instead maintain a food dairy to note your daily eating habits. With this you'll be conscious of what you eat, and make healthier choices.
3 10 deep breaths
Our breath power our lymphatic system, which removes waste from cells. By taking 10 deep breaths, three times a day, you'll clear more toxins and boost your thinking power by getting 20% more oxygen to your brain.
4 Put your fork down
Put your fork down between every mouthful of food, it makes you chew your food properly, preventing digestive problems, and also prevents you from over- eating.
5 Make a list
The most effective stress buster is to make a list. Your short term memory can only remember, on an average, seven things. So when you overload it , your stress level escalate. Making a list clears out all the stress from your brain you feel tension free. This saves you from headaches, depression and high blood pressure.
6 Massage your feet
Poor circulation could be robbing you of much needed sleep. Your temperature needs to drop slightly before you fall asleep, so your body dispels heat via your face, hands and feet. But many women have poor circulation, which constricts the blood vessels in their hands and feet and prevents them from dispelling heat. A hot bath before sleeping or a hand and foot massage will increase your circulation.
7 An organic apple a day
If you buy one organic item a day, make it an apple. Research found that pesticide residues in 71% of apples- the highest in fruits and vegetables.
8 Change your tea bag
When it comes to tea white is the new green. White tea comes from the same plant as green and black but is harvested earlier and undergoes less processing, which means it contains more cancer fighting anti- oxidants.
9 Eat dried apricots
The most common nutritional deficiency is iron. Tiredness, irritability and lack of concentration. Prevent it by having two helpings of lean red meat a week, or three dried apricots a day.
10 Stop skipping meals
Eating three meals a day is very important for a healthy body. It's the simplest way to balance blood sugar levels, which will keep your mood, energy and concentration balanced and strengthen your stress tolerance.
11 Keep it crunchy
Include some raw vegetables in every meal. Many of the vitamins and minerals are in vegetables are lost through cooking, so raw food is as good as it gets.
12 Focus on your feeling
Take two minutes to boost your resolve to do walk, jog or aerobics class. The instant gratification of that exercise high is far more motivating than the promise of thinner thighs two months down the line.
About the author:
Evan Brinton for http://www.health-care-information.orgHealth-Care-Information.org provides basic information on various diseases, injuries, symptoms, herbal medicines, drugs, medical tests and more. You are free to publish the above article in your ezine or website, provided the credit is given to the author and a hyperlink (HTML clickable) is given to http://www.health-care-information.org
Sunday, January 13, 2008
Obesity and Weight Loss Explained
What is Obesity?
Obesity means an excessively high proportion of body fat. Overweight refers to an excess of body weight, but not necessarily body fat. Health professionals use a measurement called body mass index (BMI) to classify an adult's weight as healthy, overweight, or obese. BMI describes body weight relative to height and is correlated with total body fat content in most adults. Generally, the higher your BMI, the higher your health risk, and the risk increases even further if your waist size is greater than 40 inches for men or 35 inches for women.
People who are overweight or obese are more likely to develop heart disease, stroke, high blood pressure, diabetes, gallbladder disease, and joint pain caused by excess uric acid (gout). Excess weight can also cause interrupted breathing during sleep and wearing away of the joints (osteoarthritis). Carrying extra weight means carrying an extra risk for certain types of cancer, including endometrial, breast, prostate, and colon cancer.
Losing Weight
Most overweight people should lose weight gradually. Sometimes, people with serious health problems associated with obesity may have legitimate reasons for losing weight rapidly. If so, a physician's supervision is required. Experts recommend that people who are overweight or obese should concentrate on engaging in regular physical activity and maintaining healthy eating habits.
See your doctor for advice about your overall health risk and the weight loss options that are best for you. Together, decide whether you should go on a moderate diet or whether other options might be appropriate. Check with your doctor and make sure that your health status allows lowering your caloric intake and increasing your physical activity.
Successful weight loss and healthy weight management depend on sensible goals and expectations. Doctors, dieticians, and other experts agree that the best way to lose weight is to eat fewer calories and increase your physical activity. Follow a calorie-reduced balanced diet that provides for 1-2 pounds of weight loss a week. Be sure to include at least five servings a day of fruits and vegetables, along with whole grains, lean meat and low fat dairy products. Make time in your day for some form of physical activity. Walking is an excellent form of physical activity that almost everyone can do. In addition to helping to control weight, physical activity decreases the risk of dying from coronary heart disease and reduces the risk of developing diabetes, hypertension, and certain cancers.
About the author:
Copyright © 2005. Bridget Mwape writes for the Nutritional Supplements Website at: http://www.nutritional-supplements.org.ukand she's also a regular contributor to the Outdoor Gear Website at http://www.outdoor-gear.org.uk/
Friday, January 11, 2008
5 Easy Steps To Help You Lose Weight
| When loosing weight, most of us don't have the time to drastically change our lifestyles. We need a practical and convenient way to integrate effective habits into our daily lives. The following steps are easy and practical ways to get you on the track to loosing weight and feeling better. 1. Drink Water! Water doesn't just help quench your thirst. All metabolic processes within the body utilize H2O and drinking plenty of it helps your body function optimally. It also helps you feel your best---many of the common daily headaches and fatigues we experience can result from a lack of water intake. 2. Eat Breakfast! Many Americans fail to realize the true value of a morning meal. It not only boosts energy for the long day ahead, but keeps your metabolism regulated. Skipping a meal can put the body into "survival mode" which means that it actually begins storing and saving fat as opposed to burning it. 3. Exercise! There is no easy way around it: successful and sustained weight loss requires a commitment to physical activity. The best way to be loyal to physical activity is to work it into each day. Take a small part of each day to go for a walk, do aerobics, do yoga, or whatever other type of activity you enjoy. Mix it up so that you don't get bored with it. Soon, you will not only get used to it, but you will feel better too! 4. Choose Variety! Don't let popular dieting trends fool you: Carbs are good for you too! In fact, carbohydrates are what your brain run on and are very important for proper body functions. Following a high-protein diet over a long period of time can not only cause headaches, but also places considerable stress on the kidney. The important thing is to eat a variety of foods. This includes fruits, vegetables and even carbs. Just remember to be smart about the types of carbs you eat:: whole wheat instead of white. 5. Eat Slowly! We all get in a hurry from time to time, but it is important to take the time to listen to our bodies. Eating quickly doesn't give our bodies time to tell our brains that we have eaten enough. Consequently, we continue eating and are left filling stuffed and bloated. Eating more slowly allows us to recognize when we actually have eaten enough and stop—it also helps us savour and enjoy the food we do eat. Essential to loosing weight is giving our bodies what they need. This means drinking plenty of water, eating timely and proper meals, staying active, and giving our body the time to tell us when it is full. Our bodies will reward us for our attention. ABOUT THE AUTHOR |
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