Showing posts with label 2. Show all posts
Showing posts with label 2. Show all posts
Saturday, March 7, 2015
Diet Tips 101 Ways to Burn Belly Fat Fast Part 2 of 6
The average mans body houses 43.2 pounds of fat. And at any one moment, that number is either increasing or decreasing—its never stagnant. Spend more of each day burning fat than you do storing it, and over time, youll bury your belly forever. Sound simple? It is. You see, theres no single secret formula for losing fat. In fact, find 100 successful losers and theyll give you 100 different ways to win the battle of the bulge. But we did them one better. On the following pages, youll find 101 tips designed to help you lose your love handles, bust your gut, and define your abs. Simply incorporate three or four into your life every day, and youll finish off your fat easier and faster than you ever imagined possible.
Smash your dinner plates.
And buy smaller ones. That way, even if you fill your plate to capacity, youre ultimately eating less than what you would likely pile on your existing platters.
And buy smaller ones. That way, even if you fill your plate to capacity, youre ultimately eating less than what you would likely pile on your existing platters.
Cut carbs.
Yes, youve heard it a zillion times. The reason: It works. In just one of many recent studies, a Journal of Nutrition report found that men who reduced their carb intake to just 8% of their daily calories lost seven pounds of fat and gained two pounds of muscle in six weeks.
Yes, youve heard it a zillion times. The reason: It works. In just one of many recent studies, a Journal of Nutrition report found that men who reduced their carb intake to just 8% of their daily calories lost seven pounds of fat and gained two pounds of muscle in six weeks.
Lift first, then run.
By doing cardio after youve lifted—when youre already tired—the same speed or intensity will have a greater effect than had you done it beforehand, says McGarr.
By doing cardio after youve lifted—when youre already tired—the same speed or intensity will have a greater effect than had you done it beforehand, says McGarr.
Change directions.
Try this interval-training trick on the elliptical trainer: Ride for 30 seconds as fast as you can, then immediately reverse your direction and ride for 30 additional seconds just as fast in the opposite direction. Rest 60 seconds and repeat. The force of stopping your momentum, as well as going from a dead stop to full speed twice in the same interval, will give your fat-burning efforts a massive boost, says MF training adviser Alwyn Cosgrove, C.S.C.S.
Try this interval-training trick on the elliptical trainer: Ride for 30 seconds as fast as you can, then immediately reverse your direction and ride for 30 additional seconds just as fast in the opposite direction. Rest 60 seconds and repeat. The force of stopping your momentum, as well as going from a dead stop to full speed twice in the same interval, will give your fat-burning efforts a massive boost, says MF training adviser Alwyn Cosgrove, C.S.C.S.
Fill up on high-fiber foods.
Consider them "good carbs." Their bulk takes up space in your stomach, helping you feel full and eat less. The top fiber food: beans, which contain 8 grams per 1/2 cup. Research shows that guys who added 12 grams of fiber a day to their diet lost a quarter of an inch from their love handles, without otherwise modifying their diet.
Top your salad with vinaigrette dressing.
Studies show that acidic foods such as vinegar and lemon juice work like lighter fluid in your bodys fat incinerator, increasing carb combustion 20%-40%. Researchers believe the acids blunt insulin spikes and slow the rate at which food empties from your stomach. Fermented foods like pickles and yogurt are also good sour options.
Studies show that acidic foods such as vinegar and lemon juice work like lighter fluid in your bodys fat incinerator, increasing carb combustion 20%-40%. Researchers believe the acids blunt insulin spikes and slow the rate at which food empties from your stomach. Fermented foods like pickles and yogurt are also good sour options.
Dont skip meals.
Not eating for long periods of time puts your body into a catabolic state, meaning it starts to break down muscle tissue fo energy— and conserves fat.
Not eating for long periods of time puts your body into a catabolic state, meaning it starts to break down muscle tissue fo energy— and conserves fat.
Try the VersaClimber.
The more vertical you are when doing cardio, the more calories you burn.
The more vertical you are when doing cardio, the more calories you burn.
Dont be a couch potato.
If youre a TV junkie, add up the number of hours you watch right now, and cut out all reruns—even if theres an episode of Seinfeld on youve never seen. Spend the time you save on your feet: outdoors or in the gym.
If youre a TV junkie, add up the number of hours you watch right now, and cut out all reruns—even if theres an episode of Seinfeld on youve never seen. Spend the time you save on your feet: outdoors or in the gym.
Hit the weights.
If youre lazy, its not as bad as you think—just 10 minutes a day of lifting, three days a week, will help. Harvard research shows that 30 minutes of weight training per week has a greater reduction on waist size than almost any other variable.
If youre lazy, its not as bad as you think—just 10 minutes a day of lifting, three days a week, will help. Harvard research shows that 30 minutes of weight training per week has a greater reduction on waist size than almost any other variable.
Pass on the potatoes.
In any form—mashed and baked, as well as French fries and potato chips. They raise levels of insulin in the blood, triggering your body to stop burning—and start storing—fat. (Sweet potatoes are acceptable; they have more nutrients and fiber.)
In any form—mashed and baked, as well as French fries and potato chips. They raise levels of insulin in the blood, triggering your body to stop burning—and start storing—fat. (Sweet potatoes are acceptable; they have more nutrients and fiber.)
Eat your biggest meal of the day after you lift.
It takes calories to digest food. And researchers at the University of Nevada found that it takes 73% more calories to process that food after a weight-training session than if you hadnt worked out at all.
It takes calories to digest food. And researchers at the University of Nevada found that it takes 73% more calories to process that food after a weight-training session than if you hadnt worked out at all.
Source: http://www.mensfitness.com/weight-loss/burn-fat-fast/101-ways-lose-your-gut?page=2
Thursday, March 5, 2015
Paula Deens Interview In Prevention Magazine The Misinformation About Type 2 Diabetes Continues
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| Paula Deens Interview in May 2012 Prevention Magazine. Follow Foods For Long Life on FACEBOOK ! |
Prevention Magazine
I like reading health magazines. Rarely do I agree with everything thats printed in any one particular magazine but if you read enough of them youll gain little bits and pieces of information on health, recipe ideas, exercise and new products. Prevention is an interesting magazine that Ive read off and on over the years. Its on the "health light" side of the spectrum and contains way too many drug advertisements but I always learn something new from each issue and it occasionally inspires me to write about a topic. This month they interviewed Paula Deen whose media empire was created by popularizing fat and sugar ladened Southern recipes and who "shockingly" announced having type 2 diabetes .
Ive been biting my tongue on the whole Paula Deen situation for some time now. Really, is there much to be said about it? A person consuming a cup of sugar a day in her "sweet tea" and promoting a diet of overly rich food getting type 2 diabetes is as shocking as the Marlboro man dying of lung cancer. But after reading her interview and knowing what influence she has on so many people, I feel inclined to comment.
Background
Paula Deen is a famous Southern cook. Her media empire includes 2 cooking shows, a cooking magazine and 14 cookbooks. She also has a restaurant in Savannah, Georgia. So needless to say, she has great influence over the diets of millions of people. Her cookbooks have collectively sold over 10 million copies!
A while back she was diagnosed with type 2 diabetes but didnt disclose it for 3 years. During this time she continued making millions promoting rich, unhealthy food to a nation already suffering from obesity. While personally dealing with this health issue and also trying to develop a roll out strategy that wouldnt jeopardize her successful business, she worked out a lucrative endorsement deal with Novo Nordisk to recommend their diabetes drug Victoza.
Needless to say, this created a public relations nightmare for Ms. Deen and this extensive interview with Prevention Magazine is an attempt to smooth things over.
The Interview
From a public relations standpoint, I think it was well done. It was very human and most people struggling with weight and food control issues will definitely be sympathetic and relate to her story and her actions. But because she is a person with such strong influence on others, I take issue with her now selling her tainted view of diabetes. In particular, Ms. Deen feels that diabetes "is not something we chose." She made a point of sharing that she feels no blame for this and wants the 25 million other people out there with diabetes not to blame themselves either. She also said "We have been trained to think that diabetes is caused by your diet, and its just not true. There have been no studies that have proven that one certain food causes diabetes." She certainly doesnt deny that lifestyle is part of the puzzle, but she doesnt stress how critical diet is in turning around this horrible disease.
Her Approach
She stopped drinking sweet tea which amounted to 1 cup of sugar per day.
She eats somewhat better (less processed carbs and smaller portions) but she continues to eat "the real stuff" but in smaller portions.
Walking has become part of her daily routine.
She takes 3 drugs: Victoza, metformin and Actos.
The Truth about Type 2 Diabetes
Thankfully in the same issue of Prevention Magazine Joy Manning wrote an article, "The Food Cure", about the ability to treat and reverse type 2 diabetes with food and exercise. Her take is that diabetes is preventable even if it runs in your family. Its also curable with diet and exercise. She gave an example of a 49 year old, 245 pound type 2 diabetic who lost 55 pounds on a low-fat, plant-based diet and an exercise regimen. Within 6 months the persons blood sugar was restored to a normal range and she reversed her diabetes without ever taking a single drug.
Some other interesting "food facts" in the article are:
* 1 1/3 servings of leafy greens can cut your risk of diabetes by 14%.
* Eating lots of beans and soy reduces the risk by almost half.
* Drinking sugary beverages can increase the risk by 26%. Cutting them out of your diet can improve blood sugar in a few days.
* Eating bacon can increase your risk of diabetes by a whopping 50%.
My Opinion
I strongly believe that our bodies have the amazing ability to prevent and reverse most diseases when given the right environment. That includes healthy foods, clean water, clean fresh air, exercise, and other factors like minimizing stress and having a positive attitude. Of all diseases, type 2 diabetes is perhaps the most preventable and reversible with diet and exercise. Ms. Deens half-hearted approach of eating a bit better and taking 3 different drugs is not my idea of "giving people hope", which was the goal of her interview.
Her comment about continuing to eat the "real stuff" but in smaller portions projects the wrong message. It creates a vision of someone choking down fruits, vegetables, beans and whole grains and leaving room for the coconut cake. I work diligently each day creating delicious and healthy recipes so that you and I can eat well, stay healthy and not feel deprived. HEALTHY RECIPES ARE THE REAL STUFF!!
Here are some dietary guidelines for those trying to prevent or reverse diabetes without drugs:
* Your meals should be composed of mostly vegetables (about 1/2 your plate) - non starchy ones like greens, cauliflower, broccoli, zucchini, etc. Include raw veggies whenever possible.
* Eat some protein at every meal in the form of beans or tofu, an occasional pasture-raised egg, high omega-3 wild caught fish or lean poultry. Beans are the best form of protein because they are high in fiber which helps control blood sugar levels. Hemp seeds are an excellent protein source and contain omega-3 fatty acid.
* Enjoy some complex carbohydrates such as brown rice, oatmeal, popcorn and other whole grains.
* Include "good" monounsaturated and polyunsaturated fats such raw nuts, flax, chia, hemp and other seeds, avocados and olives.
* Include whole fruits such as apples, berries, pears, peaches, etc.
Avoid the following:
* Saturated fats from high-fat dairy and animal products especially ice cream, cheese, hot-dogs, bacon, hamburgers and sausage. All foods that contain trans fats.
* Sugary drinks such as soda, juices and "sweet tea".
* Highly processed "white" foods such as white bread, rice, pasta and sugar.
* Foods high in sodium.
Heres a Sample Menu!
Breakfast
1/2 grapefruit
Fresh Cranberry Pear Oatmeal with Pecans
or plain oatmeal with chopped apples and walnuts.
Cup or two green tea
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| Oatmeal contains beneficial fiber that controls blood sugar levels. |
Lunch
Eggless Egg Salad Sandwich with lettuce, sprouts
and sliced tomatoes on Whole Grain Bread
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| Always select whole grain bread for your sandwiches. |
Dinner
Green Salad with lemon and extra virgin olive oil
Barley Mushroom Stew
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| Barley is a wonderful grain that is also high in fiber. |
Dessert
Vanilla Chia Seed Pudding with Hemp Milk and Blueberries
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| Chia pudding is packed with omega-3 fatty acids. Blueberries are one of the highest foods on the antioxidant scale! |
Snack
3 cups air-popped popcorn with nutritional yeast
Real Hope
There is hope for diabetics but not the kind of hope that Paula Deen is trying to sell. She hopes she can continue to convince people that her recipes arent going to kill you. And that you can eat them in moderation along with a handful of pills and live a long and healthy life. That is simply not true.
Diabetes is a serious disease and to cure it takes some serious commitment . The complications include neuropathy, cataracts, skin infections, heart disease, hypertension, depression, hearing loss, gum disease, nerve damage, kidney disease, stroke and more. But there is hope - REAL hope!
With a change of diet, which can be painless with the many recipes I supply on this blog, diabetics can turn their lives around. Once a person eats better and loses some weight, they will feel better and have the energy to exercise. Continuing to eat the unhealthy foods that lead to diabetes, no matter what portion you eat, is not a good idea while you are trying to make this change. These are trigger foods and controlling portions will be quite difficult. So its best to cut them out completely until blood sugar levels are back to normal and you feel secure in your new eating regimen.
Eat as if your life depends on it because it does!
There is hope for diabetics but not the kind of hope that Paula Deen is trying to sell. She hopes she can continue to convince people that her recipes arent going to kill you. And that you can eat them in moderation along with a handful of pills and live a long and healthy life. That is simply not true.
Diabetes is a serious disease and to cure it takes some serious commitment . The complications include neuropathy, cataracts, skin infections, heart disease, hypertension, depression, hearing loss, gum disease, nerve damage, kidney disease, stroke and more. But there is hope - REAL hope!
With a change of diet, which can be painless with the many recipes I supply on this blog, diabetics can turn their lives around. Once a person eats better and loses some weight, they will feel better and have the energy to exercise. Continuing to eat the unhealthy foods that lead to diabetes, no matter what portion you eat, is not a good idea while you are trying to make this change. These are trigger foods and controlling portions will be quite difficult. So its best to cut them out completely until blood sugar levels are back to normal and you feel secure in your new eating regimen.
Eat as if your life depends on it because it does!
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