Is There any Science Behind the Acai Berry Hype?

The greater the hype surrounding a weight loss product, the healthier your level of skepticism should be.  There is some research showing that Acai berries contain dietary fiber, are rich in antioxidants (anthocyanins) and are one of the few fruit sources, (besides avocados) of  monounsaturated fats (MUFAS).  Antioxidants are  compounds that protect against oxidation, or cellular damage caused by free radicals, and they have been shown to be effective in helping to prevent some diseases such as macular degeneration. Antioxidant activity is measured in ORAC values.  Fresh acai berry has a 5,500 ORAC value, while freeze-dried Acai berry has a 102,700  ORAC value.  These ORAC values are higher than other fruits, but lower than the ORAC values of common spices like cloves, cinnamon and oregano.  Drs. Steve and  Susanne Talcott did the first human studies involving acai in 2008.  In the  study, 12 people who consumed acai pulp and acai juice showed significant absorption of antioxidant anthocyanins into the blood and antioxidant effects, compared to those who consumed apple sauce or a plecebo.  Dr. Talcott stated that “acai is naturally low in sugar, and the flavor is described as a mixture of red wine and chocolate, so what more would you want from a fruit?”   In June of 2008, Texas A&M University filed a  patent application based on the unique phytochemical composition of acai oil, citing  the  Talcott research.

Beware Anecdotal Acai Weight Loss Stories

There isn’t a shred of  scientific evidence that acai supplements, or other antioxidant foods,  promote weight loss.  What about all those testimonials from people who tried acai and lost weight?  That’s not science, it’s more likely to be the  power of belief and expectation.  Anecdotal evidence is informal, word of mouth evidence that has not been subjected to rigorous scientific scrutiny. It ranges  from your friend telling you, “This worked for me,” to the ancient wisdom of a people that has been using local plants for healing diseases.  Belief and expectation can cause physiological changes in the brain that can interact with drugs, changing their effects.  Morphine, for example, is a powerful painkiller.  But it becomes even more powerful if your doctor solemnly walks in, announces that he’s going to give you morphine, and injects you. Your beliefs play a role in the drama, and the same holds true for weight loss supplements.

Better Juice Choices than Açai Berry Juice

If you’re interested a detox juice program and want to get more antioxidants in your diet, try these ready-available antioxidant-rich juices instead of açai berry juice. There’s no free trial offer, but also no automatic billing of your credit card.

Vegetable Juice.  Drinking your daily veggies is a painless way to include powerful antioxidants and dietary fiber to your diet. The lycopene in tomato juice appears to reduce the risk of prostate cancer.  Beet juice may help reduce blood pressure. Vegetable juice is also loaded with dietary fiber that can help you feel full and control hunger.

Prune Juice.  The original detox remedy, high in potassium, Vitamin E, calcium and iron.  Prunes have a laxative because of the high fiber content and high levels of sorbitol, a stool-loosening sugar. Prune juice is high antioxidant activity ( 2,036 ORAC value) and calories (180 calories per 8 oz.)

Pomegranate Juice.  A rich source of antioxidants, including anthocyanidins, proanthocyanidins (flavonoids) and ellagic acid. (2,341 ORAC value). The antioxidants in pomegranates  appear to protect brain function, lower cholesterol levels, which contributes to a lower risk of heart disease and stroke.  Consumption of a little more than 8.3 ounces of 100% pomegranate juice reduced carotid artery thickness by 35 percent.

Blueberry juice.  A good source of vitamins A and C and B1, beta-carotene, potassium, zinc, iron, calcium and magnesium.  Blueberries and are rich in fiber and contain anthocyanosides (6,552 ORAC value), an anti-bacterial pigment which has a beneficial effect on blood vessels and the treatment of varicose veins. The antioxidants in blueberries appear to improve  memory and motor skills and seem to reverse age-related declines in balance and coordination.

Cranberry juice.  Cranberries contain proanthocyanidins (865 ORAC value) that can prevent the adhesion of bacteria such as E.coli, which is associated with urinary tract infections, and the bacteria associated with gum diseases.  Cranberry juice is known for preventing kidney stones and speeding recovery from urinary tract infections.

Concord grape juice. The same flavonoids (2,377 ORAC value) that made red wine a health sensation are present in purple grape juice.  The antioxidant polyphenols, resveratrol, and anthocyanins have been shown to prevent the oxidation of so-called bad cholesterol (LDLs, or low-density lipoproteins) that cause plaque in artery walls.  The purple flavonoids in Concord grapes seem to help re-grow the neurons involved with memory, cognition, and balance.  Another powerful grape juice  is 100% dark purple muscadine grape juice, very high in resveratrol.

Healthy Fitness Ideas

Sitting is More Risky for Women Than Men

According to the study, women who spent more than 6 hours per day of sitting were 37 percent more likely to pass away than women who sat fewer than 3 hours per day. Men who sat more than 6 hours per day were 18 percent more likely to expire than men who sat fewer than 3 hours per day.  Sitting the least and being physically active were associated with a lower risk of mortality; but sitting more than 6 hours still increased the risk of death, even for people who reported being physically-active. But the new study doesn’t tell us exactly why sitting is so bad for us.

Why is Sitting so Unhealthy?

The sitting as health threat riddle appears to have two likely causes. Scientist Alpa Patel, who led the 13-year study, said that extended periods of sitting may negatively influence the blood chemistry in ways not yet fully understood. First, because it requires so little muscle activity, sitting may increase certain risk factors, including triglycerides, HDL cholesterol, glucose levels, and blood pressure, which are associated with obesity and heart disease. All those hours sweating at the gym are seemingly negated by all those hours spent sweating over the keyboard. Second, sitting just doesn’t burn many calories at all, and all those extra calories add up. Michelle Obama may be on to something in urging us to “get moving.”  Even fidgeting nervously in your chair or re-arranging the piles of paper on your desk does more for your calorie-burning than sneaking a subtle peek at the clock or daydreaming about your next vacation. Don’t Just Sit There I’ll admit it: I absolutely hate to stand and wait in lines. But compared to the minimal muscular effort required to sit, standing in one place is downright grueling. To stand up, you have to tense the large muscles in your legs and buttocks, and activate the big muscles in your back and shoulders. If you’re like me, while standing, you probably frequently shift your weight from one leg to the other. All of that muscle activity burns more calories.

Small decisions have big calorie impact

Standing rather than sitting each day may help your body consume around 12 to 30 more calories per hour, depending upon on your weight.  Reducing 30 calories per day may seem trivial, but 30 fewer calories per day means 3.1 pounds lost over the course of a year. For many of us, weight gain is a gradual process, a matter of a pound or two per year. You can gain 3 pounds in a year if, each day, you consume just 30 calories more than you burn.  As little as one hour standing on your feet and one less hour sitting can actually spell the difference between remaining at your current weight or getting fatter. I hear you saying that you no way to control the amount of time you sit during the day.  But think about it.  Even if you exercise for 1  hour each day, the 8 hours you spend working and the several hours of leisure time each day can have a big impact on weight gain or loss. You can make healthier decisions throughout the day. Will you take the stairs or ride the elevator? As little as 5 minutes of stair-climbing burns 144 calories. Do you rely on email rather than getting up and having a conversation with your co-worker? Walking, even at an easy 3 mph pace, burns 280 calories per hour.  When you get lunch, do you always have it delivered, or could you easily walk to get it? Just by taking short breaks (standing up occasionally to stretch or walking down the hall) you be on your way to a slimmer waist. To learn more about exercises that can be done anywhere, anytime, read about these exercises you can do anytime, anywhere. But whatever path you choose, by standing and walking more, and sitting less, you’ll be healthier in the long run.

Healthy Fitness Ideas

Allergy symp­toms are trig­gered by our own immune system’s effort to expel a for­eign sub­stance, such as pollen, dust or ani­mal dan­der. When an aller­gen finds its way in to the body, spe­cial cells, called mast cells release his­t­a­mine and other chem­i­cals, which ini­ti­ate reac­tions designed to dis­lodge the anti­gen, includ­ing sneez­ing, and water­ing of the eyes and nose. The symp­toms of aller­gies, runny nose, itchy eyes, sneez­ing and snif­fling, can make any allergy suf­ferer mis­er­able. For me, the lead­ing OTC non-drowsy allergy rem­edy, Clar­itin (lora­ti­dine), wasn’t non-drowsy. It was sleep-inducing. And Zyrtec (cet­i­rizine) and Benadryl (diphen­hy­dramine) were even worse for me, caus­ing a brain-fog that made it dif­fi­cult to func­tion dur­ing the day. So began my quest for alter­na­tive reme­dies for sea­sonal aller­gies. Here are some all-natural allergy strate­gies that can help keep your fit­ness pro­gram on track.

Tim­ing Your Workout

Get famil­iar with the local daily pollen counts and make a note of the days when you expe­ri­ence allergy symp­toms. Then armed with that knowl­edge, along with the daily pollen counts, you can plan out­door activ­i­ties when and where you are least likely to expe­ri­ence allergy prob­lems. Con­sider indoor fit­ness activ­i­ties (swim­ming, Tai Chi or weight train­ing) when pollen counts are at the high­est. You’re more prone to allergy woes if you’re stressed or jet lagged, because a weak­ened immune sys­tem is more sen­si­tive to aller­gens. Accord­ing to the Amer­i­can Acad­emy of Allergy, Asthma and Immunol­ogy, pollen counts are high­est from before sun­rise and until late morn­ing. Adjust the tim­ing of your out­door exer­cise rou­tine and try to avoid stren­u­ous activ­ity between 5 a.m. and 10 a.m. Wrap around sun­glasses can help shield your eyes from aller­gens. Sum­mer rain­storms can lower the lev­els of pollen in the air. Cooler, wet­ter weather low­ers pollen counts, too.

Breathe In Through the Nose

Breathe in through the nose as much as pos­si­ble. Your nasal pas­sages fil­ter, moisten and warm the air you breathe. Of course there can be times where your instinct will be to inhale through your nose and mouth, but it’s still a good prac­tice to favor your nose when you inhale. You don’t need to entirely avoid breath­ing through your mouth. Nose inhala­tion tends to pro­mote healthy breath­ing and slower and deeper breaths.

Min­i­mize Post-exercise Allergies

After get­ting home from out­door exer­cise, take a shower, wash your hair and change clothes. You’ll be wash­ing away the aller­gens that have clung to your cloth­ing or hair dur­ing out­door exer­cise. Shut­ting win­dows, run­ning the air con­di­tion­ing and using a Neti pot to flush the nose with saline solu­tion, can clear the nasal pas­sages of any remain­ing aller­gens.

Healthy Fitness Ideas

At the outset, one 20 oz. bottle of Vitamin water has 2 and ½ servings. That means you would have to gulp down less than half the bottle to get the nutrition benefits (and calories) on the label. At the outset, one 20 oz. bottle of Vitamin water has 2 and ½ servings. That means you would have to gulp down less than half the bottle to get the nutrition benefits (and calories) on the label If you’re thirsty, and down the whole bottle, then you have to multiply each number on the label by 2.5. Here are the nutrition facts and ingredients from a bottle of “charge” Vitaminwater:

Serving Size 8 fl oz; Servings per Container 2.5

Calories 50 Total Fat 0 g. Sodium 0 mg. Total Carbohydrate 13 g. Total Sugar 13 g. Protein 0 g. Vitamin C 60%; Vitamin B3 10%; Vitamin B6 10%; Vitamin B12 10%; Vitamin B5 10%, Zinc 10%, Potassium 60 mgs. Ingredients: vapor distilled/deionized water, crystalline fructose, citric acid, vegetable juice (color), natural flavor, ascorbic acid (vitamin C), natural flavor, vitamin E acetate, magnesium lactate (elecrolyte), calcium lactate (electrolyte), zinc picolinate, monopotassium phosphate (electrolyte), niacin (B3), pantothenic acid (B5), pyridoxine hydrochloride (B6), cyanocobalamine (B12).

As an electrolyte replacement drink, Vitamin Water compares poorly to brewed coffee, which provides 124 mgs. of Potassium per 6 oz. serving. Orange juice is a better choice than both, providing 450 mgs. of Potassium per 8 oz. serving, 3 times as much Potassium as a whole 20 oz. bottle of Vitamin Water. That same glass of orange juice provides 130% of the RDA of Vitamin C, Vitamin B3 10%; Vitamin B6 10%; Vitamin B12 10%; Vitamin B5 10% and Zinc 10%. If you choose calcium and Vitamin D fortified orange juice, you’ll obtain these additional nutrients as well. And then there’s the cost factor. Amazon sells Tropicana Pure Premium Orange Juice with Calcium and Vitamin D, No Pulp, 128 oz. for $6.79. That’s about 40 cents per 8 oz. serving. Amazon also offers a 6-pack of “revive” Vitamin Water — 20 oz. for $18.00. That’s $1.20 per 8 oz. serving.

Vitamin Water does have fewer calories and sugar than orange juice (110 calories and 22 grams of sugar per 8 oz. serving) but less vitamin C, potassium and other nutrients. And Vitamin Water is non-carbonated and does have fewer calories and sugars compared to Coke:

Coke:
27 g. sugar per 8 fl oz.
97 calories per 8 fl oz.

Vitamin Water:
13 g. sugar per 8 fl oz.
50 calories per 8 fl oz.

But if you’re looking to replace electrolytes after a grueling workout, orange juice is the better beverage option. Don’t agree? Leave a comment below.

Healthy Fitness Ideas

Should You Continue Taking a Ginkgo Biloba Supplement?

The study authors cautioned that because Ginkgo biloba has an anti-coagulant effect, elderly patients with a history of cardiovascular disease should always consult with their physician before starting a Ginkgo biloba regimen. If you are otherwise healthy and find that taking Ginkgo biloba helps you feel more focused and alert, then the latest study is further evidence that Ginkgo biloba is safe for healthy people to consume, even if seemingly ineffective as a preventative for Alzheimer’s disease.  The latest research study is by no means the final verdict on Ginkgo biloba. The scientific community hasn’t reached a consensus on the effectiveness of Ginkgo biloba in protecting cognitive functioning. A 2008 study sponsored by the government’s National Institute of Health demonstrated that regular, prolonged use of standardized ginkgo extract had a beneficial effect on the risk of developing dementia. On the other hand, a 2007 study which examined several smaller clinical trials, found them “inconsistent and unconvincing” proof that ginkgo biloba had a significant benefit for people with dementia or cognitive impairment. There is another large 5-year study being conducted in France, the GuildAge study, and those results are expected to be published sometime in 2010. In the meantime, here are current recommendations to help reduce the risk of Alzheimer’s disease:
•   Consume a balanced diet with plenty of fruits, vegetables, olive oil, whole grains, nuts and fatty fish such as salmon and tuna.
•   Exercise regularly and aerobically to increase blood circulation and oxygen supply to the heart and the brain.
•   Avoid and reduce excess stress.
•   Stay connected with other people because social isolation is a risk factor.
•   Learn new things and use your sense of humor to keep your mind sharp.

Healthy Fitness Ideas

For centuries, chocolate has been a sweet tasting sensation.  One thing that clouds the popularity of this all-time favorite treat is the belief that anything that tastes really good must be bad for your health. For this reason, many people are cautious when devouring chocolates, especially those who are health– conscious.

But science has discovered that chocolate might not be so bad after all.   In fact, there are health benefits that are associated with chocolates and it can be beneficial for those with a love for chocolate.  This is particularly true if  chocolate fans pick and consume chocolates wisely.

The good news is that dark chocolate contains over 300 chemicals, many of which have been investigated by  scientific organizations and universities.   So far, this is what researchers have discovered regarding the health  benefits of dark chocolate:

1.  It was found that the main component of chocolate, the cacao, has  antibacterial activity that actually helps fight tooth decay.    So much for the traditional caution that eating too chocolate can ruin your teeth.

2.    Chocolate is believed to be a mood elevator because it contains phenylethylamine, an amino acid that influences neurotransmitter levels and lifts mood.

3.    The aroma of chocolate actually causes  people to relax and lowers stress levels, due to the    fact that it increases theta brain waves.

4.    Contrary to popular belief, chocolate can be good to people having problems with bad cholesterol.  The health food contains a kind of monounsaturated fat, called oleic acid, which raises good cholesterol levels in the blood.

5.    Chocolate can really be good for people who are weight-conscious.  One hot chocolate cup taken before meals can help reduce appetite.

6.    Chocolate also contains flavonoids, which are instrumental in keeping blood vessels more elastic.

7.    Chocolate contains chemicals called that help increase antioxidants levels in the bloodstream.

8.    It was also discovered that men can add one year to their lives if they consume chocolates.

9.    Chocolate contains carbohydrates, which are  good for maintaining a sense of well-being, because carbohydrates help increase serotonin levels found in the brain.

10.    Chocolate has been used by the Mexican healers to treat insect bites and bronchitis.

In addition to the above findings, there are other research studies that disprove  some half-truths about chocolate.  Here they are:

1.    Although chocolate can contain stimulants including bromine and caffeine, these are present only in tiny quantities and consuming chocolate does not lead to nervous tension.

2.    Chocolate is not addictive.

3.    Chocolate does not contain chemicals that cause acne.

4.    Chocolate doesn’t make anyone high.  You would have to consume about 25 lbs. in one sitting,  a huge quantity,  to experience any noticeable effect.

5.    Chocolate will not increase bad cholesterol levels and it actually contains a neutral fat called stearic acid.

But just like any other food, moderation is the rule.  Chocolate has some cautions too, along with the many health benefits found:

1.    People with migraines are not advised to eat chocolate as it can trigger a migraine.

2.    If chocolate is consumed with milk, it can contain extra sugar, saturated fat, and high calories.

Healthy Fitness Ideas

The Bad Fats: Saturated and Trans Fats

Generally, you can recognize the saturated fat in your meal because it is solid or semi-solid at room temperature. Butter, hard margarine, lard and shortening are saturated fats. Palm and coconut oil are exceptions to the rule, because while liquid at room temperature, they’re loaded with saturated fat. Saturated fats tend to raise cholesterol levels and are plentiful in animal proteins, including red meat and in most whole dairy products, like milk, cheese and butter.

In addition to saturated fat, the other unhealthful, bad fat is trans-fat, a man-made health menace. Trans fat is created when certain polyunsaturated oils are heated. Some trans fat foods, such as margarine, contain hydrogenated oils, which allow them to remain solid at room temperature. After being heated, polyunsaturated fat develops some of the negative characteristics of saturated fat. Other trans fat foods include commercial baked goods (crackers, cookies and cakes), fried foods (doughnuts and French fries), and shortening. Trans fat foods are capable of raising unhealthful LDL cholesterol in the body, while lowering the level of healthful HDL cholesterol. According to the FDA, just eliminating the trans fats present in margarine would prevent 6,300 heart attacks per year. Everyone concerned about good health should reduce the dietary intake of saturated and trans fats.

The Good Fats: Polyunsaturated Fats

Monounsaturated fatty acids are good fats, but non-essential in the diet since the can be synthesized in the body. Good dietary sources of monounsaturated fat include avocados, nuts, and olive, peanut and canola oils. Nutrition researchers believe that increased dietary intake of mono unsaturated fats can help lower LDL cholesterol and reduce the risk of coronary heart disease. Monounsaturated fatty acids also contribute to heart health by lowering lower serum triglyceride levels.

Polyunsaturated fatty acids are also good fats, and are essential in the diet since the cannot be synthesized in the body. Polyunsaturated fats can be broadly divided into two groups, linoleic acid, better-known as omega6, and alpha-linolenic acid, better-known as omega3. Omega3 fats lower the risk of heart attack, and reduce triglycerides levels in the blood. According to the federal government’s Institute of Medicine, men should get 1.6 grams of omega3 fatty acids a day. Women should consume 1.1 grams of omega3 fatty acids each day. The American Heart Association recommends that those with heart disease get at least 1 gram of omega3 per day, and those with high triglycerides should consume as much as 2 to 4 grams of omega3, under a doctor’s supervision. Omega3 fats can be helpful in treating other medical problems, including depression, asthma, and rheumatoid arthritis. Polyunsaturated fatty acids are the building blocks for postaglandins, powerful hormone-like substances which regulate inflammatory and allergic responses and play a role in keeping our skin supple and our hair and nails healthy. Omega3 fatty acids also promote proper eyesight and brain development in babies and small children.

Modern food processing takes away many dietary sources of omega3, such that an estimated 99% of people in the United States do not consume the recommended amounts of omega3 fatty acids. Two servings per week of a non-fried, omega-3-rich fish source (for example, Pacific salmon) will boost your blood levels of omega-3. Foods rich in omega 3 include oily cold water fish such as salmon, mackerel, herring, albacore tuna, anchovies, sardines, halibut, shrimp, snap-per and scallops. Eggs are also good sources of omega3, although high in cholesterol. If you enjoy salads, you can use flax seed oil (an omega-3 oil) and olive oil (omega-6 oil) as a tasty and very healthful salad dressing. For vegetarians, there are many omega3 plant sources as well. Very good non-animal sources of omega3s include cauliflower, cabbage, cloves and mustard seeds. Soy-beans, tofu, and dark green leafy vegetables (kale, spinach, mustard greens, collard greens, and Brussels sprouts) are also good sources. Other good vegetable sources include flax seed, hemp seeds, sunflower seeds, walnuts, pump-kin seeds and wheat germ. Soybeans, grape seed oil, pine nuts, pistachio nuts, sesame seeds and pumpkin seeds are also abundant sources of omega3 fats.

Tips for Getting More Healthy Fats in Your Diet

· A convenient way to supplement your diet is to add flaxseed oil to your breakfast cereal, or add it to soups, or your smoothie or a salad.

· Sprinkle your favorite nuts or sunflower seeds on salads instead of using bacon bits.

· Use canola oil when cooking and baking.

· Rather than reaching for the potato chips or crackers, try snacking on a small handful of nuts.

· Add peanut butter or other nut butter spreads to celery, bananas, or rice cakes.

Healthy Fitness Ideas

However, no matter how good the product seems, how attractive the model is, or how many celebrities endorse it, the reality is that you cannot just “spot reduce” those problem areas Spending money and time on just one area will not to work.

Why Can’t I Just Spot Reduce the Problem Areas?

Advertisers spend millions of dollars to promote products that promise benefits from revolutionary, secret or break though products when in fact there really are no magical, no-effort results to look forward to. But there are some sound principles that you should follow.

1. Healthy Diet Is Essential

Diet is an essential part of any effort to get rid of the undesirable body fat.. The foods that you eat have calories and fats that get stored in your body, contributing to those problem areas. An unhealthy diet is the main cause for unwanted body fat.

So no matter how faith and hope and money you invest in those those miracle gadgets that promise fast results with almost no hard work, the results you seek will remain elusive if you keep indulging in too many sweets, fatty foods or junk foods.

2. Spot Reduction of Problem Areas Is a Marketing Gimmick

It is not smart to believe those who are promoting the benefits of spot reduction efforts. The gadgets you see in stores and on TV supposedly require nothing more than attaching a device or applying them on the problem areas. What about your other body parts? What about the other requirements of the body?

In any successful health endeavor, you must be conscious of your body’s physiology. You need to know what it takes to achieve your fitness goal. For example, if you want six-packs abs or buns of steel, you have to learn what it takes to get them, and then follow-through with a plan and remain committed to accomplish it.

Some people (usually trying to sell you something) will assert that if you want to improve the tone of your stomach or get rid of a belly, you simply have to do endless abdominal exercises or use the magical gadgets that will do the exercise for you. Again, you cannot spot reduce. You cannot achieve your desired fitness goal by simply doing that one type of abdominal exercise.

No matter how innovative or hyped the device is, the body fat will not just melt away just by just using a gadget. Your parents and your inherited genetics is a factor influencing body composition. Diet obviously plays a big role. Your lifestyle, active or sedentary, affects the body shape equation.

The hard to swallow truth is, before you can get the six-pack of muscles on your stomach, you will have to lose the the abdominal fat through sensible diet and regular exercise. Doing 500 crunches a day may give you a sense of accomplishment, but it will not get rid of that belly fat. Your body will not burn-up the excess fat in the problem spot you are targeting. Well-planned whole body workouts will increase your metabolism and address the overall fat to lean-muscle ratio in your body. Fat loss takes time and consistent effort, and not just exercising to target one area.

Reducing fat level is only half the goal, You also want to increase lean muscle mass, the calorie-burning engine in your body. Even in 2009, with all the innovations of science and technology, the only sure-fire way to get rid of that unwanted body fat and replace it with lean muscle mass is to follow a healthy diet and do cardiovascular exercises at least twice each week.

When you have mastered the diet and aerobic exercise components of the puzzle, then can you do those abdominal exercises and get the kind of results you want This is the only real secret to getting those six-pack abs.

3. There Are No Magical Shortcuts

Miracle celebrity diets, pills containing secret ingredients and exotic creams are detours on the road to success that will lead you nowhere. If a healthy body is your goal, you have to work at it consistently You have want it and sweat to earn it.

We live in amazing times, where cell phone cameras and text messaging can spread news around the globe in moments. But the human body still is bound by natural laws. Therefore, your weight loss plan needs to be based upon what is naturally needed by the body. It takes a healthy diet, regular aerobic and resistance exercise and considerable amount of effort and patience to reach the desired result.

4. Health and Fitness Require Commitment

At the end of the day, a healthy body is not the result of a pill or a gadget, but rather a lifelong commitment to yourself. Even if you’re satisfied with your body shape now, it will not remain toned and fit forever if you neglect your diet and adopt a sedentary lifestyle. Your ideal body needs to be renewed and nurtured on a regular basis.

This is why depending upon so-called miracle spot reduction devices is a path to frustration. Hoping for the results you want is not enough to get them. So if you really want a healthy toned body, get started with a diet and exercise program. Look at your body shape from a holistic point of view. Improve not only the body itself, but your self-image, eating habits and outlook on exercise as well.

5. Get Results the Old Fashioned Way

The bottom line is really that there are no shortcuts. You need to get toned the proper way. The old athletic adage still holds true for weight loss: “no pain, no gain.” So, don’t fall for diet and weight loss products that seem to be too good to be true. They are too good to be true. Be a wiser consumer and know the real secret behind a better body. Take control of your own fitness and diet plan and enjoy the multitude of benefits that follow a healthy body.

Healthy Fitness Ideas

But not everyone benefits from caffeine. Some athletes feel too jittery or nervous to do their best during sports activities. .In moderation, caffeine may give you a mental edge for competing. It may boost your mood and motivate you to workout more regularly. What are the risks? Caffeine can cause you to overlook the fact that your body needs more rest to repair and grow your muscles. Listen to your body and take time to recover from workouts. Caffeine is also a diuretic which means it can make you pee more than usual. Drink extra liquids for 2 to 3 days before competition to avoid dehydration. You need to determine the right amount of caffeine for you and take it at the right time before exercising. High levels of caffeine use, such as 800 mg per day, have been banned by the International Olympic Committee and other institutions. Most people can stay in the allowed limits by taking less than 350 mg per day.

How much caffeine is in food and drinks? Caffeine content in milligrams (mgs):

Coffees: 8 oz. cup of brewed coffee (130 to 175 mgs.); 8 oz. cup of instant coffee (70 to 135 mgs); 5 oz. cup of espresso (150 mgs.); 8 oz. cup of decaffeinated brewed coffee (3 to 6 mgs.). Teas: 6 oz. cup of black tea (40 to 60 mgs.); 8 oz. glass of iced tea, from powder (30 to 60 mgs.); 6 oz. cup of green tea (35 mgs.). Sodas: 12 oz. can of cola, diet or regular (40 to 50 mgs.); 12 oz. can of citrus pop (45 to 55 mgs.). Chocolates: 6 oz. cup of hot chocolate (5 to 10 mgs.); 8 oz. glass of chocolate milk (10 mgs.) 1 oz. baking chocolate (35 mgs.); 1 oz. semi-sweet chocolate (20 mgs.); 2 oz. sweet chocolate (15 mgs.) .Medicines: Allergy and cold pills (15 to 30 mgs.) ; Diuretics (water pills) (200 mgs.); Appetite suppressants (150 to 200 mgs.); Pain relievers (30 to 130 mgs.). Start with a small amount if you decide to use it, 50 to 100 mgs of caffeine and slowly increase the dose. Most athletes get the best results by taking 100 to 300 mg of caffeine two hours before working out. Another way to figure out the optimal amount of caffeine is to take it according to how much you weigh. Aim for 2 to 4 mg of caffeine for each kilogram (kg) (2.2 lbs.) of body weight. Divide your weight in pounds by 2.2 to figure out how much you weigh in kilograms. For example, a 150-pound athlete who weighs approximately 77 kilograms and could consume 140 to 320 mgs of caffeine.

Healthy Fitness Ideas

Already, the ruling has sparked outcry from religious groups and conservative commentators.  But what isn’t widely-reported is that the religious belief is based upon Nemenhah, an internet-based religion whose website requests a $250 “Spiritual Adoption” donation and whatever subsequent monthly financial contribution a believer wish to make.  The leader of Nemenhah is a white man who describes himself as a naturopath and Native American “healer” with cures for AIDS and cancer.  Surely freedom of religion is cherished in this country, but common sense dictates caution when a religious leader has his hand in your pocket while promising a miraculous cure.  While professing to be adherents of Nemenhah’s tenets, supposedly derived from Native American traditions, Daniel’s parents and Daniel are not of Native American ancestry.  As pointed out by NAFPS, because Native American teachings are transmitted face-to-face, any supposed Native American traditional teachings in touted books or on websites are simply  “not authentic.”
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Healthy Fitness Ideas