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7/24/2011

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5 Foods that are Not Good to Eat Every Day by Dieters

For those of you who are running a healthy diet for weight control, you may choose the wrong foods daily. Instead of the ideal body is obtained, but actually damaging your diet.

Foods that looks healthy because it contains the value of good nutrition not always  good to be consumed daily. San Diego dentist said, there are some foods that are not good if consumed every day. What are they? Here's his explanation.

1. A Glass of Milk
Milk is healthy, but can interfere with your diet. If you used to consume milk every morning, time to snack and before bed, try to quit for a month and feel the difference. If weight loss, then this could be a solution to your diet. Consume milk occasionally, not every day.

2. Snacking High Carbohydrate Foods
You often feel hungry in the afternoon. For abdominal rebound, no doubt you eat high carbohydrate foods. Sandwiches and samosas are examples of carbohydrate foods are often used as a snack.
This foods are risky foods in your diet. Better to choose foods that are rich in protein and unsaturated fats such as nuts.

3. 'Healthy Snack'
Seeing this on a food label makes most people do not hesitate to eat them constantly. Though these foods are not completely healthy, because of processed products. Still the best nutrition is a natural food. Such as nuts, fruits and vegetables.

4. Potato
Research shows that potatoes are one of the foods that add weight. Potatoes are also one of the foods that are often added to other foods as a flavor enhancer or food byproducts. We recommend that you replace potatoes with green vegetables.

5. Eating Sweet After Eating
Many are fond of eating sweets after a meal as dessert. This is actually not necessary at all. No need to add sugar after a meal because you've got it.

7/20/2011

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6 Easy Ways to Reduce Excess Calories

In the diet, sometimes we only notice what foods are allowed / not consumed or the amount of calorie intake. In fact, many small things that when done regularly, can help the process of weight loss more quickly.

For example, replacing bread spreads, choose olive oil or boiling vegetables. Excerpted from the Women's Health, six small trick could bring big changes to health and your ideal body shape. Doing it, is not too difficult.

1. Create Green Sandwich
Smear of butter, mayonnaise or fruit jam is made of white bread taste better. But the spreads contain calories, fat and high sugar. Replace your bread spread with more healthy ingredients, such as avocado. Take the avocado flesh with a spoon or knife, and rub over the bread.

With delicious flavors this fruit are also rich in unsaturated fatty acids that help lower cholesterol. Moreover, according to research at Ohio State University, the content of phytochemicals in avocados can prevent oral cancer. You can add the contents of a sandwich with fresh tomatoes, cucumbers and egg to meet nutrient needs at breakfast.

2. Use Pure Olive Oil
Olive oil has a variety of nutrients that are nutritious for healthy body, with a note, if oil is used purely. Nowadays a lot of olive oil sold which has given some of the mixture, so that their benefits are no longer essential. According to Elena Paravantes, dietitian from the Hellenic Dietetic Association in Greece, pure olive oil has anti-oxidants that help fight cancer.

When buying olive oil, choose one that reads 'virgin olive oil' on the packaging label. If you still are not sure of authenticity, breathe and taste a little. Pure olive oil has a flavor somewhat spicy, fruity, slightly bitter and leaves a little sensation of 'bite' in the throat. Combine the olive oil on salads, pasta sauce or as an oil for sauteing.

3. Drink 2 Glasses of Water Before Eating
Instead of eating chicken wings, cream of chicken soup or spring roll, why do not consume water as an appetizer? Drink two glasses of water before you eat. This will keep you hydrated and reduce hunger. That way, you will learn to control food intake and reduce weight.

4. Tea
Black tea is rich in flavonoids (antioxidants) are efficacious to maintain immunity against heart disease, cancer and slow the onset of wrinkles on the skin. Black tea also helps eliminate excess calories if taken regularly. Eat black tea without sugar at least three cups a day.

5. Fill your plate with vegetables
When you attend a party, would normally presented buffet food. Fill half your plate with vegetables. That way, you'll reduce your intake of carbohydrates and at the same time, benefit from the fiber. Fiber helps accelerate satiety and avoid you add a meal.

6. Boiling Broccoli with Right
Broccoli is rich in nutrients like fiber, minerals and anti-oxidants. But the nutritional content can be lost if cooked too long. The most appropriate way to cook broccoli is to boil no more than 3 minutes. If you have a microwave, place the broccoli in a covered container, put in the microwave, and cook for 3-4 minutes.

7/13/2011

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Squat Jump to Train Your Legs


Squat jump is a pliometrik exercise to train the lower body. This exercise targets the quadriceps muscles, hamstrings, glutes, and calves. This exercise requires no extra equipment. You can do it anywhere. In this exercise, the calf get to exercise because you are pushing your toe in the early jump.

Calf
Your calf consists of complex gastrocnemius muscles and soleus. Gastrocnemius is the  more visible calf muscles. This muscle attaches to the femur to the bottom at the back of the lower leg and attaches to your Achilles tendon. Soleus muscle is the smaller calf muscle and located under the gastrocnemius muscle. The calf muscles are involved in the movement of the ankles, lift your heels and bring your weight to your toes.

Squat Jump
Squat jump is an explosive movement. Squat to squat position, press the tip of your foot and push your body into the air as high as you can. When you fall, quickly bend on your knees, back down into the squat position and jump again. Do a squat jump only on dry surfaces. To make your legs work more, focus on lifting your toes as high as you can before you start jumping.

Split-Squat Jump
Split-Squat Jump is an advanced version of the squat jump. Start with a split position with one leg forward and one leg back. Lower your body, then move around and jump into the air. While you are in the air, change your foot position so that foot behind right now in front and vice versa. land at the tip of your foot, then bring your weight back to your heels. Immediately bend on your knees to reduce the impact of that arise.

Things that Need to Become Considerations
The National Strength and Conditioning Association (NSCA) considered that the standard jump squats to have a lower intensity than the other pliometrik exercise, but you can do variations on this exercise to increase the difficulty. NSCA reported that if you jump with your arms above your head and grab an object on top of you, then you will jump higher, so the intensity of your exercise increases. Single leg squat jump or jump squats with one leg will be more challenging than squat jump with two feet. Hold a dumbbell in your hand or a barbell on your back to increase your training load.
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Healthy Snacks for Busy Women

Are you a busy women with office work and household jobs, so it did not get to meet the nutritional needs? The solution, frequent snacking.

Not to suggest you to add calories and weight with a snack containing salt, fat and high sugar. But healthy snacks, certain 'safe' nutritious to maintain ideal weight. What are they?  Here are seven healthy snack for busy mothers and women.

1. Mixed Nuts & Dried Fruits
Make your own healthy snack that consists of various nuts such as almonds, walnuts, cashews, peanuts and other dried fruits such as apples, cranberries, oranges, pineapple and raisins. Nuts contain healthy fats that can lower cholesterol, while the fruit has fiber that makes the stomach feel full.

2. Cereals
Cereals are usually consumed with milk for breakfast, you can also make a healthy snack. Cereals contain a variety of important nutrients such as folic acid, vitamins and minerals. Choose from whole wheat cereals rich in fiber and low in sugar. Eat it dry when you come cravings.

3. Chocolate
Choose the type of dark chocolate are low in sugar and contains no additional milk. In addition to low calories and can make a full stomach, dark chocolate is also good for heart health. Only, do not limit their consumption over a 50-gram chocolate bars a day.

4. Pieces of Fresh Fruit and Vegetables
A time to pack a variety of cut fruits and vegetables as a snack on the road or office. You can include cherry tomatoes, carrots, peppers, cucumbers, grapes, strawberries, melon and papaya. More colorful, fiber, minerals and vitamins that you get also more and more. Helps you feel fuller and energetic without being overweight.

5. Yogurt
Yogurt is rich in protein, calcium and vitamins. Some types of yogurt contain probiotics even help digestion. Choose the type of plain yogurt without the fat and added sugar. Yogurt without feeling might seem a bit bland, so you can add 2 tablespoons honey or fresh fruit. Eat at least one cup of yogurt per day.

6. Edamame
Edamame is a type of Japanese soy bean seed in a large and green. Soybeans contain many nutrients that are healthy for the body. Half a cup of edamame was able to meet the need of fiber, protein, vitamins and minerals in a day. You can eat it raw or boiled (but do not boil too long).

7. Juice / Smoothie
Snacks not only can be chewed, but also drunk. A glass of pure fruit juice or smoothies, is the most practical way to meet your nutritional needs per day, plus, filling. According to the study, fruit and vegetables contain high antioxidants that can lower the risk of Alzheimer's disease (senile). But make sure the juice is made from 100% real fruit with no milk or sugar mixture. For smoothies, mix fruit and vegetables with a little yogurt.

7/12/2011

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Tips to Lose Weight Without Strict Diet


Normally in a weight loss program, it takes a strict and planned diet. Unfortunately, not everyone is able to undergo a regular diet.

Well, if you`re included of people that are difficult to avoid sweet and fatty foods or may be too busy to set dietary patterns, this approach could be useful for you. Listen 4 tips to lose weight without strict dieting, as quoted from Become Gorgeous.

1. Avoid Coffee
There are several assumptions that mention, coffee can help the body metabolism running well. But on the other hand, drinking coffee can also increase adrenaline and insulin levels. As a result, blood sugar levels rise, resulting in the desire to snack is also increasing. Instead of coffee, you better drink white or green tea, rich in anti-oxidants. In addition to keeping the body from free radicals, anti-oxidants also help you lose weight gradually. drink tea no more than 5 cups a day.

2. Eat High-Calorie Snack Slowly
Potato chips, cake or a chocolate cookie snacks that taste delicious, but high in calories and sugar. It's okay to eat these snacks, but you should notice the portions. To ensure you do not over-consumption of these snacks, try to chew it slowly.

Eat it slowly will give time for the body to absorb glucose and calories the body needs, but prevent it from excessive absorbed. In addition, eating a small bite after bite will make full sooner so you would not go crazy eating until they run out.

3. Enough Sleep
Numerous studies prove that people who lack sleep, have a slow metabolism system. Lack of sleep also makes it difficult to control one's desire to eat and hunger. Therefore, if you want to lose weight without a strict diet, make sure you sleep eight hours a day with a good quality sleep.

4. Increase Consumption of Magnesium & Potassium
Increase the consumption of magnesium and potassium can increase metabolism and help burn fat without you even knowing. Foods rich in magnesium and potassium include whole grains, beans, bananas, peppers, potatoes and carrots. Enter some of these foods in your daily menu alternately, as a healthy snack.

7/06/2011

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Negative Impact of Low Carbo Diet


Lots of  people rely on low-carbohydrate diet as a solution to accelerate weight loss. However, this diet is still inviting pros and cons among nutrition and health experts.

Although it gives instant results within a short time, this diet can also bring harmful effects to your health. Here is an explanation of low carbo diet, the impact and what kind of diet that should be run.

What Is Low Carbo Diet?

Low-carbohydrate diet is a diet that avoids all foods that contain high-yield carbohydrates. Such as bread, rice or fruit and vegetables that contain high carbohydrates such as potatoes and carrots. This type of diet are usually emphasized in the consumption of foods with high fat and protein content.

The purpose of low carbo diet is to control blood sugar levels. The people who follow this diet is believed that carbohydrates will increase blood sugar levels, promote insulin release that can trigger a rise in the desire to eat. Low Carb diet usually promote the consumption of foods high in protein and fat, such as meat, eggs or cheese.

What is the Impact Of Low Carbo Diet?

Low carbo diet is quite popular, because dieters can see results quickly. Body weight can be decreased to 4.5 kg - 9 kg in just 2 weeks. This is because by reducing or eliminating the intake of carbohydrates, will lower blood sugar levels, reduce the release of insulin so that your appetite dropped dramatically, and ultimately, help to lose weight faster.

However, some experts say, low carb diets can be harmful to the body. In the first two weeks, the body loses a lot of water - it causes significant weight loss. But the result, the body will feel weak.

Carbohydrates are needed as a provider of energy or fuel for the body to be able to move. Not only energy, carbohydrates also provide vitamins, minerals and water. Lack of carbohydrates will cause the body to be weak, no energy. In acute conditions, can cause unstable blood pressure and the skin looks wrinkled.

"Not eating carbs, you also do not get enough fiber intake and loss of many nutrients and antioxidants," explains Fitness and Health Consultant, Dr. Janet Bond Brill.

Dr. Janet also explains, low carbo diet may help weight loss down quickly. But the results also did not last long, usually at most only one year. So, this diet is not the right strategy if you want to control weight in the long run.

In addition, consumption of excessive protein and cheese - foods recommended in low carbo dietary - will make you consume excess calories. Not only that, high-protein diet will force the kidneys to work harder to balance the body's metabolism.

"Too much protein consumption also causes bones to lose a lot of calcium and increase the risk of osteoporosis," said Peachy Seiden, a nutritionist from the International Culinary School at the Art Institute of Ohio.

Follow the Right Diet!

To lose weight, do not avoid carbs at all. But choose the type of complex carbohydrates with low glycemic index content.

Excerpted from the LIVESTRONG, carbohydrates are divided into two types: the easy and difficult to be absorbed by the body. Honey, candy, and processed foods with white flour and white rice, including the type of absorbable. Carbohydrates are able to provide energy quickly, but also can be lost immediately.

While the vegetables, fruits, nuts, grains cereal and brown rice contain carbohydrates that are difficult absorbed by the body. Thus provide energy reserves for longer, making it more stable.
Always count the number of calories inserted and removed from the body. If you want to quickly lose weight, consume fewer calories than you use.

7/03/2011

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Increase Your Stamina at Gym

There are many ways to increase your stamina in the gym. First, you must make a commitment. Stop making excuses that you do not have time to practice, you can not afford to buy exercise equipment, or you have something else to do. Make sure you spend some time in a week to practice in the gym.

Perform an evaluation when you start practicing and join the gym. Ask for help on a personal trainer to help you improve your fitness level as well as develop an exercise plan and strategy, also increases stamina.

Circuit training are a great way for you to increase overall stamina when exercising in the gym. In the gym, you can access many types of equipment with ease. By doing circuit training, you will save exercise time. Switching from one device to the next device with the challenges and varying levels of difficulty. When your stamina increases, you'll want to do an harder and more challenging exercise.

But do not ignore your body's condition, though you`re attracted to do challenge by  challenge. The body has a limit of strength, if you push yourself to exercise too hard or too fast, you may experience severe fatigue or end the session with an injury. Allow your body to adapt, start training with light weights until you`re ready to add a heavier load.

Ask for directions to the personal trainer at the gym about how to improve stamina. Never compare your level of fitness with others who practice near you. Focus on yourself, focus on goals, and give yourself motivation.

Make sure you always warm up before exercise and cool down after exercise to prevent injuries. Do not rush, just do it according to basic rules for good self-discipline. Try to harmonize your mind and body, enjoy your workouts, and focus on results that you want to accomplish. Keep yourself from stress, because stress is one cause of fatigue.

Continue to develop yourself and find new ways to motivate yourself that you love the practice session. Increase the power and capacity of yourself right now! Happy exercising!
Dr. Ernest C. Wong, DDS, MS, a premier dental office near San Diego
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