How Do You Slow Ageing?
No one wants to get older but unfortunately, until they discover an elixir of youth, it’s fairly unavoidable.
But just because you have to get older, no one said you had to do it quickly. And no one said you couldn’t age well and keep your youthful good looks, energy and health!
Saturday, December 31, 2016
Thursday, December 29, 2016
How To Ditch The Carbs For Weight Loss In 2017
Ditch The Carbs For Weight Loss In 2017
Number 1 Rule: Eat to satisfaction
Eat when hungry until you feel satisfied, but not stuffed!
Carb Intake
20 Net Carbs Daily
• Get your carbs from non-starchy vegetables
• Eat carbs with either a fat or a protein.
• Net Carb Formula
Total Carb Count of a Food- minus Fiber Count = Net Carbs
Adequate Protein
• Protein is both 46% Ketogenic and 58% Anti-Keogenic
• General Protein Intake Guidelines
• Sedentary lifestyle: 0.59-0.8 grams per pound of lean body mass.
• Mildly active: 0.8 to 1 gram per body mass
Heavy strength training bodybuilder & exercise 1 to 1.2 grams per pound of lean body mass.
Good Protein Choices
• Fatty red meats
• Chicken with skin
• Turkey, eggs
• Deli meats
• Seafood
• Fish
• Pork
• Veal
• Lamb
• Fowl
• Organ meats
• Game meats
• Eggs
Nuts, seeds and full fat dairy in moderation as they contain carbs
Drink Lots Of Water
• Water is a natural appetite suppressant.
• Supports the body’s ability to metabolize fat.
• Several studies found that reducing intake of water might cause fat deposits to increase, while drinking more reduces them.
• Hydration greatly promotes weight loss
The more active you are the more hydration you will need.
Increase Salt Intake
• A little extra salt can help avoid possible side effects as your body adjusts to ketosis, including headaches, muscle cramps, or weakness that occurs as a result of electrolyte imbalance and since a low carb diet is naturally diuretic, you don’t have to avoid salt.
• Drink 1 to 2 cups of broth daily or use soy sauce over food.
Caution: ask you doctor about increasing salt intake.
http://www.saturdaymorningdiet.com/ketogenic-diet-ebook/
http://www.saturdaymorningdiet.com/ mindfulness-for-weight-loss
Number 1 Rule: Eat to satisfaction
Eat when hungry until you feel satisfied, but not stuffed!
Carb Intake
20 Net Carbs Daily
• Get your carbs from non-starchy vegetables
• Eat carbs with either a fat or a protein.
• Net Carb Formula
Total Carb Count of a Food- minus Fiber Count = Net Carbs
Adequate Protein
• Protein is both 46% Ketogenic and 58% Anti-Keogenic
• General Protein Intake Guidelines
• Sedentary lifestyle: 0.59-0.8 grams per pound of lean body mass.
• Mildly active: 0.8 to 1 gram per body mass
Heavy strength training bodybuilder & exercise 1 to 1.2 grams per pound of lean body mass.
Good Protein Choices
• Fatty red meats
• Chicken with skin
• Turkey, eggs
• Deli meats
• Seafood
• Fish
• Pork
• Veal
• Lamb
• Fowl
• Organ meats
• Game meats
• Eggs
Nuts, seeds and full fat dairy in moderation as they contain carbs
Drink Lots Of Water
• Water is a natural appetite suppressant.
• Supports the body’s ability to metabolize fat.
• Several studies found that reducing intake of water might cause fat deposits to increase, while drinking more reduces them.
• Hydration greatly promotes weight loss
The more active you are the more hydration you will need.
Increase Salt Intake
• A little extra salt can help avoid possible side effects as your body adjusts to ketosis, including headaches, muscle cramps, or weakness that occurs as a result of electrolyte imbalance and since a low carb diet is naturally diuretic, you don’t have to avoid salt.
• Drink 1 to 2 cups of broth daily or use soy sauce over food.
Caution: ask you doctor about increasing salt intake.
http://www.saturdaymorningdiet.com/ketogenic-diet-ebook/
http://www.saturdaymorningdiet.com/ mindfulness-for-weight-loss
Sunday, December 25, 2016
Tuesday, December 20, 2016
6 Quick & Easy Tips For Healthy Weight Loss
6 Quick & Easy Tips For Healthy Weight Loss
You Need To Commit To Your Health
Losing weight doesn’t have to be a constant struggle. Fitness and healthy living is not a temporary phase or a convenient solution you can readily pull out from your closet in time for the summer season or during special occasions. If you want lasting results, ditch the 2-week plan or the 6- month program. Make health and fitness an integral part of your lifestyle, as it should be.
1- Stay Hydrated
This is one of the most important advices you can ever get when it comes to staying healthy and fit. Drinking water every chance you get, or at least every couple of hours. Water helps ensure your body systems will keep running smoothly and it also plays a vital role in weight loss. So don’t forget to drink up.
2- Never Skip Breakfast
You have probably heard it over and over how breakfast is the most important meal of the deal. And it really is. A lot of people seem to think skipping breakfast will help them lose weight faster. This could not be farther than the truth! According to numerous medical studies, people who skip this meal actually have increased risks of gaining weight.
3- Take Fish Oil Supplements
Recent studies conducted by University of Western Ontario revealed that regular intake of fish oil supplements can speed up burning of calories by as much as 400 more calories. Fish oil supplements are rich in Omega 3, which is also effective in the prevention of the hardening of the arteries, which is one of the leading causes of heart diseases. However, it is generally best to check with your physician first before adding fish oil supplements into your daily regimen.
4- Work Up A Sweat
Make exercise a part of your daily routine. Regular exercise helps keep the heart healthy. There are number of ways you can incorporate exercise into your lifestyle, it’s a matter of finding one that best suits you. Try to exercise at least 3 to 4 times a week, you will be surprised how much calories a simple jog or brisk walk can burn. To give you an idea, here are some few examples:
• Biking at a leisurely pace for 1 hour -- a total of 230 to 340 calories burned
• Walking at a moderate pace for 1 hour – a total of 205 to 300 calories burned
• Mowing the lawn for 1 hour – a total of 300 to 450 calories burned
• Jogging at a moderate pace for 1 hour -- a total of 300 to 600 calories burned
5- Ditch the Chips
Cultivate smarter food choices to stay fit and healthy. This includes choosing your snacks with more thought and consideration. If you enjoy a bag of chips while watching TV or movie, replace it healthier snack choices like a piece of apple, small yoghurt or whole wheat pita bread – all of which can satisfy your cravings minus the calories.
Keep your healthy snacks readily on hand so you won’t be tempted to indulge in junk food. Make sure you don’t have junk food and unhealthy food products on your desk and pantry. By keeping it out of sight, you won’t feel deprived.
6 - Get Enough Sleep
With the fast-paced lifestyle and gruelling schedules, sleep is often taken for granted. An average person needs to have 7 to 8 hours of sleep every night. If you want to maintain a healthy weight, sleep should be given equal importance, as it is the only time the body can heal and repair itself. Lack of sleep also impairs brain function so make sure you get enough zzzzs.
http://www.saturdaymorningdiet.com/
mindfulness-for-weight-loss
http://www.saturdaymorningdiet.com/ketogenic-diet-ebook/
You Need To Commit To Your Health
Losing weight doesn’t have to be a constant struggle. Fitness and healthy living is not a temporary phase or a convenient solution you can readily pull out from your closet in time for the summer season or during special occasions. If you want lasting results, ditch the 2-week plan or the 6- month program. Make health and fitness an integral part of your lifestyle, as it should be.
1- Stay Hydrated
This is one of the most important advices you can ever get when it comes to staying healthy and fit. Drinking water every chance you get, or at least every couple of hours. Water helps ensure your body systems will keep running smoothly and it also plays a vital role in weight loss. So don’t forget to drink up.
2- Never Skip Breakfast
You have probably heard it over and over how breakfast is the most important meal of the deal. And it really is. A lot of people seem to think skipping breakfast will help them lose weight faster. This could not be farther than the truth! According to numerous medical studies, people who skip this meal actually have increased risks of gaining weight.
3- Take Fish Oil Supplements
Recent studies conducted by University of Western Ontario revealed that regular intake of fish oil supplements can speed up burning of calories by as much as 400 more calories. Fish oil supplements are rich in Omega 3, which is also effective in the prevention of the hardening of the arteries, which is one of the leading causes of heart diseases. However, it is generally best to check with your physician first before adding fish oil supplements into your daily regimen.
4- Work Up A Sweat
Make exercise a part of your daily routine. Regular exercise helps keep the heart healthy. There are number of ways you can incorporate exercise into your lifestyle, it’s a matter of finding one that best suits you. Try to exercise at least 3 to 4 times a week, you will be surprised how much calories a simple jog or brisk walk can burn. To give you an idea, here are some few examples:
• Biking at a leisurely pace for 1 hour -- a total of 230 to 340 calories burned
• Walking at a moderate pace for 1 hour – a total of 205 to 300 calories burned
• Mowing the lawn for 1 hour – a total of 300 to 450 calories burned
• Jogging at a moderate pace for 1 hour -- a total of 300 to 600 calories burned
5- Ditch the Chips
Cultivate smarter food choices to stay fit and healthy. This includes choosing your snacks with more thought and consideration. If you enjoy a bag of chips while watching TV or movie, replace it healthier snack choices like a piece of apple, small yoghurt or whole wheat pita bread – all of which can satisfy your cravings minus the calories.
Keep your healthy snacks readily on hand so you won’t be tempted to indulge in junk food. Make sure you don’t have junk food and unhealthy food products on your desk and pantry. By keeping it out of sight, you won’t feel deprived.
6 - Get Enough Sleep
With the fast-paced lifestyle and gruelling schedules, sleep is often taken for granted. An average person needs to have 7 to 8 hours of sleep every night. If you want to maintain a healthy weight, sleep should be given equal importance, as it is the only time the body can heal and repair itself. Lack of sleep also impairs brain function so make sure you get enough zzzzs.
http://www.saturdaymorningdiet.com/
mindfulness-for-weight-loss
http://www.saturdaymorningdiet.com/ketogenic-diet-ebook/
Saturday, December 17, 2016
How Water Can Help You Lose Weight
How Water Intake Helps You Regulate What And How Much You Eat
Weight loss can be a hard task for anyone. There're so many different elements that go into losing weight it can be like learning a whole new set of information. There is one simple thing that you can do to help regulate how much and what you eat. Drinking water is not a magical cure-all, but it may seem like it after you learn what it can do to help you regulate your eating.
Water Aids Digestion Through Saliva
Digestion starts with saliva. Saliva is made mostly of water. According to Everyday Health, the enzymes in saliva are the beginning of the digestive tract. These enzymes help break down food so that they can be properly digested in the stomach. Without these and times food would never be able to be processed in the stomach.
Water also helps break down the fiber. Water-soluble fiber is one of the biggest factors of filling full after you eat. If you have not had enough water, or are dehydrated digesting water soluble fiber becomes almost impossible. Make sure that you are able to digest this food element properly by drinking lots of water.
Water Soluble Vitamins
One of the reasons that we eat food is to get access to vitamins. Vitamins and minerals are vital to various body functions. Deficits in these minerals and vitamins can cause cravings in the body. San Francisco Gate tells how the body cannot digest certain water-soluble vitamins without enough water in the body.
Water-soluble vitamins are vitamins that can only be absorbed with the aid of water. These vitamins break down with the water in the digestive tract and men are absorbed into the body. Absorption of these essential vitamins stops when dehydration occurs, or when there is not enough water in the body. When even slight deficiencies are present, you may begin craving additional foods even though you’re not hungry. These cravings are due to vitamin deficiencies and not hunger so make sure that you have enough water so that you can digest all of your water-soluble vitamins.
Eat Fewer Calories
Water can help you eat fewer calories than you would if you didn’t drink water before meals. Research notes where participants consumed 75-90 fewer calories with 2 8-oz glasses before dinner per meal. Now consuming 90 fewer calories per meal may not seem like a whole lot. However, if you did this every meal you could lose up to 28 pounds a year.
How?
If you save 90 calories a meal three times a day, that’s 270 calories every day that you’re not eating. If you do this every day for a week you’ve not consumed 1890 calories. Continue saving that 90 calories a meal every week for a year, and you’ve saved 98,280 calories. 3500 calories make up a pound. In weight loss, the theory is that a deficit of 3500 cal means 1 pound of weight loss. By saving 98,280 cals you’ve created a pretty big gap.
Meaning 28 pounds!
On the flipside, if you were to continue eating as normal that 90 calories could be in excess. So instead of saving yourself you’ve actually gained 28 pounds in a year. All of this weight loss or weight gain is changed by only drinking two 8-ounce glasses of water before each meal.
Hunger And Thirst Cues Are the Same
You may be reaching for a snack when what you should be reaching for is a tall glass of water. Spark people recently did an article describing how the body sends out the exact same signal for hunger that it does for thirst. Many people don’t know how to tell the difference between hunger and thirst, and because we so rarely think about dehydration we assume that we are hungry. Next time you’re getting hungry signals from your brain try reaching for a glass of water instead. You may find out that you were just thirsty.
Now you know four surprising ways that water can help you control how much and what you eat. Helping you stop cravings and eat less water is a fantastic one stop shop for your diet solutions. What are some ways that you have noticed water help you with your diet?
Weight loss can be a hard task for anyone. There're so many different elements that go into losing weight it can be like learning a whole new set of information. There is one simple thing that you can do to help regulate how much and what you eat. Drinking water is not a magical cure-all, but it may seem like it after you learn what it can do to help you regulate your eating.
Water Aids Digestion Through Saliva
Digestion starts with saliva. Saliva is made mostly of water. According to Everyday Health, the enzymes in saliva are the beginning of the digestive tract. These enzymes help break down food so that they can be properly digested in the stomach. Without these and times food would never be able to be processed in the stomach.
Water also helps break down the fiber. Water-soluble fiber is one of the biggest factors of filling full after you eat. If you have not had enough water, or are dehydrated digesting water soluble fiber becomes almost impossible. Make sure that you are able to digest this food element properly by drinking lots of water.
Water Soluble Vitamins
One of the reasons that we eat food is to get access to vitamins. Vitamins and minerals are vital to various body functions. Deficits in these minerals and vitamins can cause cravings in the body. San Francisco Gate tells how the body cannot digest certain water-soluble vitamins without enough water in the body.
Water-soluble vitamins are vitamins that can only be absorbed with the aid of water. These vitamins break down with the water in the digestive tract and men are absorbed into the body. Absorption of these essential vitamins stops when dehydration occurs, or when there is not enough water in the body. When even slight deficiencies are present, you may begin craving additional foods even though you’re not hungry. These cravings are due to vitamin deficiencies and not hunger so make sure that you have enough water so that you can digest all of your water-soluble vitamins.
Eat Fewer Calories
Water can help you eat fewer calories than you would if you didn’t drink water before meals. Research notes where participants consumed 75-90 fewer calories with 2 8-oz glasses before dinner per meal. Now consuming 90 fewer calories per meal may not seem like a whole lot. However, if you did this every meal you could lose up to 28 pounds a year.
How?
If you save 90 calories a meal three times a day, that’s 270 calories every day that you’re not eating. If you do this every day for a week you’ve not consumed 1890 calories. Continue saving that 90 calories a meal every week for a year, and you’ve saved 98,280 calories. 3500 calories make up a pound. In weight loss, the theory is that a deficit of 3500 cal means 1 pound of weight loss. By saving 98,280 cals you’ve created a pretty big gap.
Meaning 28 pounds!
On the flipside, if you were to continue eating as normal that 90 calories could be in excess. So instead of saving yourself you’ve actually gained 28 pounds in a year. All of this weight loss or weight gain is changed by only drinking two 8-ounce glasses of water before each meal.
Hunger And Thirst Cues Are the Same
You may be reaching for a snack when what you should be reaching for is a tall glass of water. Spark people recently did an article describing how the body sends out the exact same signal for hunger that it does for thirst. Many people don’t know how to tell the difference between hunger and thirst, and because we so rarely think about dehydration we assume that we are hungry. Next time you’re getting hungry signals from your brain try reaching for a glass of water instead. You may find out that you were just thirsty.
Now you know four surprising ways that water can help you control how much and what you eat. Helping you stop cravings and eat less water is a fantastic one stop shop for your diet solutions. What are some ways that you have noticed water help you with your diet?
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