Know Your Fats And Cholesterol
Fat is one of the main problems of our diet today. It is contained in lots of the foods that we eat; animal fats, eggs, milk, liver and kidney. It is also a contributory factor to high cholesterol. People with a high cholesterol reading should be eating a low fat diet, reducing their saturated fats intake.
There are two types of cholesterol LDL (low density lipoproteins) and HDL (high density lipoproteins). The HDL cholesterol helps to take the LDL cholesterol from your blood stream. LDL is the bad cholesterol in your body; it is carried as solid fat in our blood stream, and sticks to the walls of your arteries clogging them and causing cardiovascular problems, which involve strokes and heart attacks.
Saturated fats increase your LDL and HDL levels. It is hard at room temperature and can be found in lots of the foods that we eat daily, for example lard, butter, suet, cream and cheese and also in foods that contain these ingredients, such as pies, cookies and cakes. It can also be found on our joints of meat that we cook for our Sunday roast. Trim the white fat off before cooking or buy the leaner options from your supermarket.
Trans fats are worse than saturated fats. Your body is unable to process trans fats fully and you will not be able to get the weight off. Avoid your daily visit to the fast food counter and convenience meals because they contain large amounts of trans fats. They occur naturally in animal and dairy foods and increase the risk of coronary heart disease.
However, not all fats are bad for you. Unsaturated fats are liquid at room temperature and are a healthy alternative to saturated fats. They come from vegetable sources and can be found in avocados, soybean, canola, olive oil, and oily fish such as sardines, pilchards and salmon. You may have read that the FDA had recommended that you do not eat more than 30% of your daily calorie intake. New guidelines now eliminate this.
So, what can you do? By simply replacing some of your saturated fats with unsaturated fats you will be helping to reduce your cholesterol levels. Think about what you eat. Eat some fresh fruit instead of a chocolate bar or a biscuit. Use low-fat spread instead of butter; switch to vegetable or olive oil for cooking and drink semi skimmed or skimmed milk instead of full fat.
Feel free to use this article but please ensure that you leave this author bio in tact: Dawn Robertshaw has written numerous articles and ebooks on coping with life in the 21st century. For more free articles, tips, advice and a range of health and relationship targeted information products in written and audio form for immediate download visit us at: http://www.inthe21stcentury.com
Tips for Weight Loss Without Dieting
There are two main reasons why the majority of people are overweight. The first is a high intake of calories. We are all so busy that no one has time to prepare a healthy meal at home. So what do we do? We hit the local fast food restaurant. The food is delicious, dripping with grease and special sauces, but also loaded with calories.
The second reason people are overweight is low activity levels. The world has evolved into a network of high technology. But it has come at a price. The people of the world have become more sedentary. Hours and hours spent in front of our computers and video games are telling the tale on our waistline and butts.
So if you combine fast food meals with sedentary lifestyles, what could you expect to get but an epidemic of overweight people?
So now it is up to you to make a change. The goal is to burn more calories than you consume. I am going to give you a few tips to make this possible.
1. Eat six times a day. Have your 3 regular meals and 3 small, healthy snacks in between. This will boost your metabolism to burn fat.
2. Eat lean meats, skinless chicken and fish. If you feel like you must have that hamburger, choose ground chuck which has less fat.
3. Eat smaller portions. Here is a good link to clarify portion size: http://hp2010.nhlbihin.net/portion/servingcard7.pdf
4. Eat slower. Give your stomach time to signal your brain that it is full.
5. Eat more fruits and vegetables. For snacks in between meals, eat fruit instead of cookies or chips.
6. Drink more water. Replace at least one soda a day with a glass of water. Drinking a full glass of water before a meal may help you eat less.
Next, it is important to increase your activity. Try to exercise at least 30 minutes a day. If this is not possible starting out, here a few simple things you can do to increase your activity.
1. Park your car farther away in the parking lot of work or the shopping mall.
2. Take the stairs instead of the elevator.
3. Put away the TV remote and get up to change the channel.
4. Dance!
5. Water exercise is especially good for larger people who may have trouble with standing or walking. It puts less stress on the joints. Check with the local YMCA or health club to see if they have water exercise classes.
6. Invest in a stationary bike. This is good for cardio exercise.
7. Get a partner. Find someone who will keep you accountable and give you support.
Warm up with stretches before any type of exercise. Cool down slowly after exercise to protect your heart and help relax your muscles. Most importantly, always practice any lifestyle change under the guidance of your physician.
Weight loss is up to you. You owe it to yourself and your loved ones to become healthier. Losing weight is not about dieting or starving yourself. It is all about a lifestyle change. Commit yourself to eating better and exercising more and your life will definitely change for the better!
Feel free to use this article but please ensure that you leave this author bio in tact: Dawn Robertshaw has written numerous articles and ebooks on coping with life in the 21st century. For more free articles, tips, advice and a range of health and relationship targeted information products in written and audio form for immediate download visit us at : http://www.inthe21stcentury.com
Is High Fiber Food Important?
What is Fiber?
Fiber is made up of the indigestible parts of plants which pass through the stomach and intestines. Its main role is to keep the digestive system healthy. Fiber is a carbohydrate and can help to stabilise glucose and cholesterol levels.
Not enough high fiber food in your diet may result in you getting one of the following disorders:
Constipation; this is a difficulty in passing hard faeces and in some cases can be extremely painful. In later stages of constipation, the abdomen may become distended and tender.
Irritable bowel syndrome; you may experience some pain, flatulence and bloating of the abdomen.
Diverticulitis; these are small hernias of the digestive tract.
Heart disease; a narrowing of the arteries caused by high cholesterol
Colorectal cancer; also called colon or bowel cancer; includes cancerous growths in the colon and rectum.
Haemorrhoids; also commonly known as piles; are varicose veins or swelling and inflammation of the rectum and anus.
It is also worth mentioning that the digestive system slows down with age so a high fiber diet is more important for older people.
Insoluble Fiber
Insoluble fiber can be found in a variety of foods; vegetables such as carrot, celery, green beans, cauliflower and potato skins, whole grain foods, bran, nuts and seeds, and the skins of some fruit (including tomatoes)
Their major role is to bulk faeces and prevent constipation and associated problems. It provides bulk to the diet and speeds everything through the bowel and may help to prevent bowel cancer.
Soluble Fiber
Soluble fiber can be found in fruits such as apples, bananas and berries, vegetables such as broccoli, carrots, potatoes and yams, peas and beans, oats, rye and barley.
Soluble fiber also lowers cholesterol levels and helps to prevent heart disease. It can also help to prevent constipation.
Resistant Starch
This is found in many foods like grains, firm bananas, lentils and potatoes. It helps to improve bowel health.
How Much Do You Need?
Opinion varies around the world, the recommended dietary allowance (RDA) ranges from 12
Lower Your Cholesterol For A Healthier Life
Cholesterol is a waxy substance that the body needs to function normally. Your body uses cholesterol to produce certain hormones and make vitamin D. It also produces bile acids that digest fat. But your body only needs a small amount of cholesterol to perform these functions. Too much cholesterol in your bloodstream will start to adhere to the artery walls and form blockages. These blockages are the cause of heart attacks and strokes.
It is important that you keep your cholesterol at a healthy level. While high cholesterol can be hereditary, a lot of our cholesterol problems come from the food we eat and lack of exercise.
The best way to lower your cholesterol is to lose weight. Being overweight interrupts the bodys metabolism causing the body to hang onto too much fat. Following a low fat, low cholesterol diet and getting more exercise will help you lose weight and lower your cholesterol.
Here is a guide on what foods to eat and what foods to limit:
Food you should eat:-
* 5 servings per day of a variety of fruits and vegetables.
* 6 servings per day of whole grain breads, rice and pasta. Oatmeal is especially beneficial.
* 2 to 4 servings of fat free or low fat milk products.
* 6 ounces of lean meats or skinless poultry per day.
* Beans and peas.
* Nuts and seeds in limited amounts.
* Unsaturated vegetable oils. But limit the amount of margarine and spreads made from them.
Foods to Limit:-
* Whole milk, creams and ice cream.
* Butter, egg yolks and cheese.
* Untrimmed fatty meats and organ meats.
* Processed meats such as Bologna, hot dogs, salami and sausage.
* Bakery goods made with saturated fats and egg yolks.
* Coconut oils, palm oils and palm kernal oil which are saturated fats.
* Solid fats such as shortening, partially hydrogenated margarine and lard.
* Fried foods.
Lowering cholesterol does not mean that you cut out all the fats. You just exchange them. The above guidelines should help you determine how to do this.
There is a lot of focus on cutting back on the fats in the food we eat but did you know that there are beverages that can help lower cholesterol? Studies have shown that green tea has a lot of powerful antioxidants that help lower cholesterol and can even lower blood pressure.
Orange juice contains folic acids that help lower homocysteine levels in the body. High homocysteine levels can cause cholesterol to change into oxidized low density lipoprotein which can damage the arteries. It can also make blood clot easier and increase the risk of blockages.
Grape juice is loaded with certain antioxidants that help prevent red blood cells from clumping together to form clots.
Research has proven that having 1 to 3 ounces of wine a day can lower your risk of heart attack. But do not drink it if you have an alcohol dependency problem or high blood pressure.
Keeping your cholesterol at a healthy level takes some effort on your part. Lose weight, exercise, quit smoking and eat healthily. This may seem like a lot to some but you only have one heart. It is your responsibility to take good care of it.
Feel free to use this article but please leave this author bio in tact: Dawn Robertshaw has written numerous articles and ebooks on coping with life in the 21st century. For more free articles, tips, advice and a range of health and relationship targeted information products in written and audio form for immediate download visit us at: http://www.inthe21stcentury.com
Are You Having Enough Water In Your Diet?
A proportion of our body is made up of water, on average 60% in fact. Some of the water is lost through breathing, urination and perspiration and therefore needs to be replaced through our diet. It helps to flush out toxins from our vital organs, and helps us to feel healthier and fitter. If you do not consume enough water through your diet from drinks or fruit and vegetables you will become dehydrated and may suffer from headaches, become more tired and have lapses of concentration. If you have persistent dehydration you may have a tendency to be constipated or may even get kidney stones. The best thing about water is that is has no calories at all, it is readily available and it is inexpensive.
The amount of water that you drink will need to be adjusted dependent on your current health, exercise regime and the weather. If you are a healthy person, make sure that you drink at least 8 glasses of water per day. Have a glass of water as soon as you wake up. It is a wonderful way to start your day. Keep a bottle of water with you during the day, and remember to refill it when it is empty. Water is essential in helping in the growth and maintenance of our bodies and without it our body would not survive.
At mealtimes, drink a glass of water before and during your meals. Do not gulp you glass of water down, sip it. You will feel fuller quicker and the water will help with digesting the food.
Avoid sweetened bottle drinks, especially sodas. They have high sugar content and sugar means calories. Sugar stimulates the production of insulin in our bodies and it causes the body to store fat rather than burn it. If you must drink sodas, then stick to diet sodas.
Include in your diet fruit and vegetables that contain more water. Cucumber, tomatoes and watermelons contain 90 to 95 % water. If you feel like snacking in between meals eat pieces of cucumber or melon they will help to suppress your appetite until the next meal time, without adding on the pounds.
Exposing Acne Myths
Acne is a dermatological term that includes clogged pores, pimples and lumps or cysts that occur on the face, neck, chest, back, shoulders, and upper arms.
It doesn
How To Lose Weight Naturally
Short of quitting smoking, weight loss is probably the single most important factor determining the quality and duration of your life. Weight loss is often treated as a “quick fix” or short-term goal. The key to successful weight loss is making changes in your eating and physical activity habits that you can keep up for the rest of your life.
The first step needed in natural weight loss is to adapt to new eating habits and to not rely on diet drugs. Today diet and weight loss is successfully achieved through a change of lifestyle and eating habits rather than a two week quick fix.
Make sure that you eat a well balanced diet:
Eat at least 5 portions of fruit and vegetables a day. Remember, a glass of fruit juice counts towards your recommended daily allowance.
Choose a variety of lean meat, poultry and fish, these are all good sources of protein.
Nuts, seeds and pulses are a good source of fiber.
Avoid eating deep fried foods as they are high in fat and low in nutrients. Use alternative ways of cooking your food, eg boiling, grilling, poaching.
Opt for low-fat or fat-free foods.
Allow yourself a treat occasionally.
Follow a calorie-reduced, but balanced diet that provides for as little as one or two pounds of weight loss a week.
Thousands of people are losing weight the natural way by harnessing the power of natural herbs and supplements such as cayenne, green tea and garcinia gambogia.
Cayenne also known as chili pepper, paprika and red pepper helps with blood circulation. A few studies suggest that chemical compounds in cayenne have the ability to increase the body’s heat production, whereby increasing the rate of metabolism of fats and carbohydrates. It is also used as an appetite suppressant.
Green Tea is used in the process of detoxification. By removing the toxins from the body it allows the body to release the excess fat, resulting in a natural weight loss.
Garcinia Gambogia contains Hydroxycitric acid (HCA). HCA is similar to acid that can be found in citric fruits. It has been reported that it may assist in weight loss because of its ability to regulate metabolism
Water is a natural appetite suppressant; aim to drink at least 8 glasses a day.
The second step is to embark on an exercise regime.
Experts say exercise is an important component of any weight-loss program. Exercise increases your heart rate and helps with your blood flow. Try aerobics, swimming or even skipping to increase your heart rhythm. There are several benefits of exercising, it makes you flexible, strengthens your muscles, helps to keep you balanced and makes you feel good.
Stress And What It Means To You
Stress can mean different things to different people. People have different feelings about it. Stress is something that is in every ones day to day life but people handle it in different ways. What can be stressful to one person may not be stressful to another.
Various different factors in our life can produce stress. You may be worrying about your job, finances, moving house or a relationship. Perhaps you are about to sit your exams and need to get good grades for that much-wanted place at University.
Do you suffer from stress overload which is caused when you encounter too much stress or do you have the correct levels of stress?
Some of the questions you must ask yourself are:-
- Do you suffer from anxiety or panic attacks? During these attacks the brain releases adrenaline which makes your heart beat faster causing a rapid heartbeat or palpitations.
- Do you have a feeling of being constantly pressured, hassled, and hurried?
- Do you find yourself snapping at family and friends or getting angry if somebody says something that you do not agree with?
- Do you find yourself rushing to the toilet more frequently or experiencing other physical symptoms such as stomach problems, headaches or even chest pains?
- Have your allergic reactions increased; have your asthma attacks or eczema got worse?
- Do you find it more difficult to fall asleep or are you waking frequently in the night?
- Are you drinking more alcohol than usual, smoking more or eating more?
These are all the classic symptoms off too much stress. If you do not manage your stress the symptoms can go beyond your control and you may then need to seek medical advice.
In order to avoid stress overload you need to try to keep your stress levels under control. Here are some tips that may help:-
*You are not superhuman; you cannot do everything. Establish the things that you can do and what can be put off until a later date. If you need help, ask for it.
*Be more assertive. Do not take on any additional work, stand up for yourself and tell your boss if are already overworked.
*Talk to your family or friends. If you have something that is bothering you talking about it will help to alleviate the stress. I was always told that a problem shared was a problem halved. Maybe that problem is not as bad as you first thought.
*Relax more. Wind down in the evening with some light music and maybe a glass of wine or relax in a nice warm bubble bath.
*Get a good night sleep. Switch off the television and curl up under your duvet.
You have the ability to control your stress. Think about what causes it and what you can do to alleviate it.
Feel free to use this article but please leave this bio in tact:
Dawn Robertshaw has written numerous articles and ebooks on coping with life in the 21st century. For more free articles, tips, advice and a range of health and relationship targeted information products in written and audio form for immediate download visit us at: www.inthe21stcentury.com
I Overcame My Fear Of Rejection
Several years ago, I worked with a very handsome guy whom I was attracted too. We flirted with each other quite frequently around the workplace. But, we both knew that it would not go any further because we worked together and relationships do not always work out when you work at the same firm.
Eventually, I left the firm. I decided that I was going to ask him out. Yes, I did have a fear of being rejected. I had seen photographs of his ex wife and she was very beautiful. I could not compete with that. Why would he be interested in me? I am not saying that I am an ugly duckling, but I think that I do fall short in the looks department. I had to know whether he felt the same way about me as I did about him.
So, what did I do? I went out with my sister for an evening and talked it over with her. She told me that I should contact him and try to arrange a date. After several glasses of wine I plucked up the courage to telephone him. Boy was I glad when I got his answering machine! I left a short message on his answering machine asking him to contact me if he wanted to go out with me sometime.
After a couple of days, he did contact me and we arranged to meet up. We have been happily married for over ten years. If I had not plucked up the courage to telephone him would my life have turned out differently? Who knows, maybe he would have telephoned me eventually.
Does this all sound familiar to you? A fear of rejection is a feeling that has affected most of us at some time in our life.
Have you?
Why Is Online Dating Popular?
Online dating is being used more than ever before? If we go back over the past few years, people did not want to put their profile online because they were afraid that if they met someone through a website they were meeting someone who was desperate.
There are many reasons why online dating appeals to so many people:-
*They can do it from their home. A single, and maybe lonely, person living on their own would welcome this because they can date safely, without having to leave their home. He or she may have lots of married and not many single friends. Going out to nightclubs may not be an option. This way they can strike up a relationship in complete safety.
*They can do it from their office. Many professionals just do not have the time to go out to find Mr or Mrs Right but do have the time to work online.
*They can contact and engage as many people as time will allow in their online chat. If you are shy or maybe embarrassed about your looks this may appeal to you, you can talk online to as many people as you want. Perhaps you get tongue-tied or perhaps you do not feel comfortable striking up a conversation. Online, you can think about what you are going to say before you type your reply out.
*They can qualify those that interest them and disqualify those that do not. You decide on various attributes of your ideal partner; their age, nationality, height, weight, and eye colour, whether they smoke and even their profession. You can strike up an online conversation with people that you have hobbies and interests in common and get to know them a bit better. However, the more specific you are with your criteria, the less contacts you will have. But when someone does contact you they will more likely fit the criteria that you are looking for.
Be honest when you put your profile up on the Internet or it could come back to haunt you! Imagine the scenario;- your prospective partner reads your fantasy profile; you are exactly what they are looking for and they have fallen head over heels in love with you. Have you thought how you are going to talk your way out of the web of deceit that you have started?
Put up a few photographs of yourself and then write a bit about yourself, your age, where you are from, hobbies and interests and why you are looking for a date online. Perhaps you are a highflying executive in the city or you have your own business and do not get any time to go out to meet people. Your photographs could be your selling point.
As of September 2006, 1.09 billion people use the Internet according to Internet World Stats. You might find your perfect partner out there.