- Go for periodic walks throughout the week (i.e., three to five times weekly for a duration of 30 minutes each)
- Go to bed the same time every night and have a regular pre-bed routine (i.e., taking a bath)
- Avoid eating junk food
- Avoid drinking coffee within four hours of bedtime
- Avoid "energy" drinks (these cause an inevitable crash later on)
- Avoid drinking alcohol
- Avoid spicy foods for dinner (tends to cause heartburn when lying down to sleep)
- Eat fiber-rich foods (e.g., fruits and vegetables)
- Eat more omega-3 fatty foods (e.g., seafood, nuts, dark green leafy vegetables)
- Eat foods with plenty of vitamin-B (e.g., eggs, lean meats, dairy products)
- Drink plenty of water
- If taking a medication having drowsiness as a side-effect, talk to your doctor about switching to a non-drowsy medication instead
There are many things you can do to reduce the sense of fatigue you may feel throughout your day:
This is a myth that just will never die as long as the media continues to perpetuate the false hope that simply performing ab crunches will magically flatten your stomach. The confusion may lie in the belief that contracting the abdominal musculature will somehow burn subcutaneous bodyfat (the fat found just under your skin). Unfortunately the body does not work that way. If nothing else, remember this: muscles lie under a subcutaneous fat layer. You can perform ab crunches until the cows come home but you won't be able to display a ripped midsection until that fat layer is reduced. The good news is that performing abdominal crunches (or any ab exercise) is not a waste of time because the ab muscles will continue to get stronger and will become more defined provided the ab fat diminishes.
How can you burn away the abdominal bodyfat? Not surprising news here but I'll enumerate the key points below:
Vegetables and whole grains tend to be relatively high in fiber which improves insulin sensitivity. This means the body will more efficiently use glucose for energy rather than for bodyfat storage. Fibrous foods also reduce appetite so you'll likely eat less foods overall. Examples of fibrous vegetables include broccoli (no surprise here), carrots, beans, peas, cauliflower, soybeans, spinach, and sweet potatoes. Examples of whole grain foods include brown rice, buckwheat, popcorn, shredded wheat, whole rye bread, whole grain bread, whole grain cereal, and wild rice.
BOTTOM LINE: To get a flat belly, you've got to be more active by performing cardio regularly (along with weight training) and eating good lean foods that are high in fiber such as vegetables and whole grains. Eating right and exercising regularly are the keys to flattening your belly, not performing endless abdominal crunches (!)
When you feel fatigued or tired it may be because you're not eating enough food or eating the wrong kinds of foods. Remember, it's food that fuels your body. Your body needs food to function properly. Failing to fuel your body in a healthy manner surely will have consequences such as feeling sluggish and lethargic. Here are some suggestions you should consider if or when you feel tired:
The benefits of eating nuts far outweigh the risks. Nuts are high in fiber, healthy unsaturated fats, vitamins, minerals, and other compounds which promote good health. Nuts improve cholesterol levels, reduce inflammation, and help keep arteries flexible which minimizes elevated systolic blood pressure. Eating nuts regularly can also reduce the risk of type-2 diabetes. The risks of eating nuts is excessive consumption of calories since nuts are relatively high in calories. This should NOT be of concern since the reduced rate of heart disease and cancer rates from those who eat nuts far outweighs the risk of weight gain. In fact, eating nuts may actually reduce your bodyweight and make you leaner due to their relatively high protein and fiber content. It's fiber within nuts that makes you feel fuller longer so that you're less likely to eat as much food later. In addition, research published in the New England Journal of Medicine has shown that eating nuts regularly may allow you to live longer. So go ahead, eat nuts but do so in moderation--think one handful per day.
Fruits and vegetables should be eaten regularly throughout the day (read: each and every meal). Why is it so important to eat fruits and vegetables? Here are the most notable benefits:
In no particular order, here are some ways you can lessen your risk of incurring the most prevalent disease in America:
Prepare yourself for the top foods that contribute to belly fat in our society. Most Americans love these foods but unless these foods are eaten occasionally (i.e., at most once per week), you can kiss your goal of acquiring six-pack abs goodbye.
Here are the worst foods you should resist the urge to eat due to high-calorie content :
Here are better foods you should eat to reduce belly fat:
Also, be sure to exercise to lose bodyfat--emphasize compound, full-body weight training movements and cardio intervals. Bear in mind that spot-reduction is a myth.
Type-2 diabetes is primarily a lifestyle-related disease and can be prevented by:
An analysis in the journal Stroke looked at the combined data from several observational studies to determine a correlation between increased fiber intake and lower incidence of stroke. Fiber may lessen the risk of stroke by controlling blood pressure and reducing blood cholesterol and blood sugar. So eat your fruits and vegetables!
First off, it's important to understand the symptoms of constipation. You may be experiencing constipation if any of the following applies to you:
If any of the aforementioned symptoms apply to you, consider the following recommendations to reduce and hopefully eliminate constipation:
BOTTOM LINE: Since constipation entails a relatively slow transit time of food passing from the mouth to the anus, the goal is to reduce this transit time to eliminate constipation. The recommendations include increasing exercise, fiber consumption and fluid intake. Any of these recommendations will quicken food transit time for a normal duration between 18 to 72 hours.
More and more research has shown that the Mediterranean diet seems to be the best nutrition plan to reduce cholesterol, particularly LDL (the "bad" cholesterol), whether or not weight loss occurs. The Mediterranean diet has the characteristics of being low in saturated fat and refined sugar while being high in fiber and whole grains. These qualities make the Mediterranean diet more likely to be effective at managing cholesterol levels and associated cardiovascular disease as well as type-2 diabetes. The risk of becoming obese and/or incurring type-2 diabetes are greatly lessened when following the Mediterranean diet because it entails eating lots of fruits, nuts, fish, vegetables, and plenty of olive oil. By the way, research seems to indicate that olive oil may reduce abdominal fat. A definite bonus for sure!
The following are considered the most recommended supplements to help you lower your cholesterol levels:
The following are considered not as effective as the above supplements but may help to lower cholesterol levels:
Mom was certainly right about eating your vegetables. To wit: broccoli is packed with nutrients such as vitamin C, folate, potassium, vitamin K, and beta carotene. All of these micronutrients are valuable when it comes to supporting exercise. The best part is the high-fiber and low-calorie content of broccoli. It's a food that nutritionists often refer to as a nutrient-dense food, meaning that it has plenty of nutrients without a high-calorie load. Let's not forget also that broccoli, being a cruciferous vegetable with unique phytochemicals like sulforaphane, is linked to a reduced risk of cancers of the bladder, colon, lung, and breast.
BOTTOM LINE: Strive to eat broccoli at least once per week for good health.
It is highly recommended that you should continue to exercise if you haven't been doing so already unless you are experiencing acute abdominal pain, bloating, nausea, and/or vomiting. Exercise may help to reduce cholesterol and tryglyceride levels and lessen body weight. Dyslipidemia (i.e., high cholesterol levels) and obesity are contributing factors in causing gallstone formation.
One's diet may or may not be a contributing factor to gallbladder problems leading to gallstones (i.e., excessive cholesterol and fat intake and low fiber intake) and the research seems to point the finger to hereditary causes being more of the culprit. Nevertheless, nutrition can be a contributing factor.
The following foods are recommended:
You know the best way to reduce your body weight is to decrease your caloric intake. So what foods should you be eating to satisfy this recommendation?
The answer is to eat more low-density caloric foods. Generally, you should eat more foods which contain lots of water and/or fiber. Eating this way will inevitably cause body weight loss. The following are examples of foods to eat as well as foods to limit your consumption:
The best diet for losing body weight is....(drumroll please) , the diet that is balanced, relatively low in calories, and is an eating plan that you can follow indefinitely. There is noting magical about losing weight. The trick is keeping the pounds from creeping back on. Generally, the most effective diet (read: weight-control) plans consist of higher protein and lower carbohydrates with plenty of healthy fats (i.e., mono- and poly-unsaturated fats). Think lean meats, fish, avocados, nuts and vegetables for antioxidants and fiber.
Avoid particularly regimented diet plans. There is no valid reason for following a diet that is so restrictive and rigid (i.e., avoiding entire food groups). The risk of malnutrition may become an issue when following diets that call for avoiding all fruits and breads. In addition, overly-restrictive diets are notoriously ineffective due to the noncompliance factor. If you can't follow a particular diet plan for more than six weeks without straying and eating cheat foods, the diet should be scrapped.
Other tips to lose bodyweight and keep it off include:
BOTTOM LINE: Eat well-balanced meals containing portions from all of the food groups (i.e., dairy, meats, fruits, vegetables, breads and cereals) to ensure you get adequate vitamins and minerals as well as fiber for your body. If you keep the weight off for more than two years, chances are good that you'll keep the weight off long term. The best diet plan is the one you can stick with for the rest of your life!
You should increase your intake of fibrous foods, particularly insoluble fiber. Fiber, a complex carbohydrate which digests slowly, provides satiety so eating foods high in fiber reduces your appetite. Result: You eat less food during the day and lose body weight and bodyfat. Most people do not eat enough fiber to maintain a healthy digestive tract. It is recommended that you should eat at least 25g of fiber daily. Eating adequate fiber will soften your stool (necessary if you're experiencing constipation) and facilitate healthy elimination of waste. There are two types of fiber: soluble and insoluble.
Eating healthy is not rocket science. By adhering to the following ten tips, you'll feel more healthy and energized:
If you are one of the 30 percent people who believes that you should skip eating breakfast because you don't have time and that you can lose body weight, you are sorely mistaken. There's a reason why that old saying that "breakfast is the most important meal of the day" is true. The word breakfast, when understood in literal terminology, means breaking a fast. Having not eaten while sleeping for at least six hours inevitably causes blood sugar levels to drop and the metabolic rate to decrease.
Here's a nice statistic according to a Harvard University study: people who eat breakfast are nearly 50 percent less likely to be obese than those who don't eat breakfast. In other words, you're risk of becoming obese increases when not eating breakfast!
Here are other reasons why eating breakfast is so important:
If you don't eat breakfast because you don't feel hungry in the morning, stop eating after 8pm. By eating less food later in the day, you will eventually feel more hungry in the mornings.
Since muscle tissue contains mostly protein, it stands to reason you need to eat foods that are relatively high in protein. More particularly, you should strive to eat complete protein foods that contain all of the essential amino acids your body needs. Foods such as meats, poultry, eggs, fish, milk, and cheese are excellent complete protein foods and should make up the bulk of your diet for gaining muscle mass. If you want to gain quality muscle mass and/or become a bodybuilder, you need to eat these foods:
Does it matter if you get your fiber intake from fortified foods rather than foods naturally high in fiber?
Eating foods naturally high in fiber (e.g., oatmeal, lentils, nuts, broccoli, peas) are considered the best means to obtain its health benefits (e.g., lowers glucose levels, decreases cholesterol levels, boosts bowel function, etc.). Functional foods, foods in which ingredients (e.g., fiber) have been added, are now mainstream and appeal to consumers who may not be able to tolerate or like natural fibrous foods. Functional foods which may make the claim of being "high-fiber" include yogurts, ice cream, sugary cereals, energy bars and even juices. But are functional (fiber-fortified) foods any healthier than natural foods containing fiber?
There's not much evidence indicating fiber-fortified foods have the same effect on the body that naturally-occurring fibrous foods. The reality is that fiber-fortified foods tend to be not very nutritious in other ways (i.e., high sugar). Best recommendation: stick with naturally-occurring fibrous foods which have minimal, if any, processing involved (e.g., whole grains, legumes, vegetables, fruit).
MYTH: Most people's blood cholesterol levels rise significantly when they eat a lot of cholesterol.
FACT: Generally, it's saturated fat (i.e., animal products) and trans fat (i.e., many processed foods) that mostly affects blood cholesterol levels, particularly LDL ("bad") cholesterol levels. Surprisingly, the cholesterol you eat, known as dietary cholesterol, has very little impact on the cholesterol flowing within your bloodstream. In fact, your blood cholesterol is more likely to be affected by your genetic makeup and whether or not you smoke than any other factor.
Cholesterol is essential for life as it is a part of cellular membranes, nerve fibers, hormones and other vital substances. Thus, cholesterol is not an inherently bad substance. In fact, your body needs cholesterol to remain healthy. This is why your liver produces all the cholesterol your body needs in order to survive. (The liver is certainly a miraculous organ as its functionality seems limitless--it even can regenerate in the event it becomes partially destroyed). Excess cholesterol is excreted by the liver, but some is deposited in your arterial walls where plaque formation can occur contributing to atherosclerosis and possibly heart attack or stroke.
Soluble fiber intake forms a gel-like substance within your intestines which helps to slow down the absorption of glucose (sugar) and to lessen dietary cholesterol absorption. The best sources of soluble fiber include oats, barley, legumes (e.g., beans, peas, lentils), seeds, and some fruit (e.g., apples, blueberries, and other citrus fruits) and vegetables (e.g., okra, broccoli).
Here are some other myths:
MYTH: Some foods contain "good" cholesterol.
FACT: All of the cholesterol you eat is the same and is chemically identical to that which the liver produces. HDL, the "good" cholesterol, is made in the liver and is not found in foods.
MYTH: Beef contains more cholesterol than chicken.
FACT: All meats (e.g., beef, pork and poultry) average about 25 mg of cholesterol per ounce.
BOTTOM LINE: Most people don't need to worry about how much cholesterol they're eating since it will have an insignificant effect on blood cholesterol. It is much more important to limit saturated and trans fat intake and replace these foods with healthy unsaturated fats and fiber which are beneficial for blood cholesterol.