Ultimate Weight Loss Warrior

posted by Ultimate Weight Loss Warrior on May 31

It’s a fact that more than 60 percent of American adults are overweight. Carrying extra weight can lead to heart disease, stroke, high blood pressure, diabetes and a host of other conditions.  According to the National Weight Control Registry, the most successful way to lose weight and keep it off is to follow a low-calorie, low-fat diet and incorporate regular physical activity into your lifestyle.

One of the best sources for low-calorie foods is your own garden.  By planting a variety of vegetables and fruits in the garden, you can have a selection of the freshest and tastiest low-calorie foods on hand throughout the year.  Your garden produce can be enjoyed throughout the growing season, and can be frozen or canned to enjoy later

Fruits and vegetables are not only low in calories, but have a high content of water and fiber, which make them a more filling food choice.  The National Institute of Health recommends eating five or more servings of fruits and vegetables per day.  Filling up on these low calorie foods will provide you with a great source of vitamins and other nutrients as well.

Let’s look at the calories in a fresh-picked garden salad that’s easy to grow in your own backyard:

Spinach (2 cups) = 14

Sweet Red Pepper (1/2 cup) = 23

Cucumber (1/2 cup) = 8

Carrots (1/2 cup) = 26

Cherry Tomatoes (1/2 cup) = 14

For only 85 calories, you’ve grown your own nutrient-packed meal.  Think about your favorite vegetables when you’re planning your garden, and you can create a wide variety of low-calorie meals.  Freeze your fresh broccoli or green beans for winter side-dishes that are bursting with flavor and low in calories.  A full cup of green beans weighs in at only 34 calories, while one medium stalk of broccoli has 45 calories.

To satisfy your sweet tooth, you can plant berries or melon in your garden.  Choose a wedge of melon for only 24 calories, or a cup of red, ripe strawberries for only 46 calories.

Your garden produce can also be used to lighten up your meals.  You can add chopped fresh vegetables to your morning omelet, or to soup to create a more filling and nutritious meal.  Add more fresh lettuce and tomatoes to your sandwiches or wraps in place of meats or cheeses to increase fiber and reduce calories.  Choose garden vegetables or fruits for between-meal snacks.  Add fresh fruit to your cereal or morning meal, or choose fruits like beautiful, home-grown berries or melon as a delicious dessert.

It’s easy to see how eating foods grown in your own garden can lower your daily calorie intake, while adding flavor and freshness to your meals.

Gardening can help boost your mood and your health. Gardening is also a great way to lose weight, so get out there and enjoy the outdoors.

Article Source:http://www.articlesbase.com/nutrition-articles/low-calorie-foods-from-your-garden-944532.html

posted by Ultimate Weight Loss Warrior on May 31

Vegetables and fruits fresh from the garden add color, flavor and essential nutrients to any meal. By planting and picking your fresh produce, you’ve already done most of the work in creating healthy meals for you and your family.  But what are some of the healthiest ways to prepare your garden bounty?

One of the easiest and most nutritious ways to use fresh vegetables is to create a garden salad.  Raw foods retain the maximum amount of nutrients and deliver a fresh taste.  You can add lean chicken or fish to your salad for protein, and toss in some nuts or grated cheese to add zest.  Remember to use low-fat or non-fat dressings for the healthiest salads.

Kids love finger foods, so why not serve raw, cut vegetables like carrots, cucumber, cherry tomatoes, broccoli or snap peas with low-calorie dip or ranch dressing?  Fresh cut fruits, melon balls or berries also make great snacks for kids and adults.  Try using low-fat vanilla yogurt as a dip for your garden fruits.

Steaming is a great way to cook vegetables to maintain freshness and nutritional value.  You can place your vegetables like broccoli, green beans, squash, peas, carrots or cauliflower in a steaming basket in a saucepan with water in the bottom.  It only takes a few minutes of steaming to serve crisp, fresh vegetables.  You can season steamed veggies with fresh cut herbs such as thyme, chives or basil and a little salt and pepper.

You can also steam vegetables in the microwave by placing them in a covered microwave safe dish with a small amount of water.  Cook on high for three to five minutes.  You want the vegetables to remain bright and crisp, so start with less cooking time and adjust if needed.

Roasting vegetables is a flavorful way to serve up nutritious garden produce.  Cut your vegetables like summer or winter squash, red bell peppers, potatoes, onions, carrots, and eggplant.  Toss them with a little olive oil, chopped garlic and some fresh chopped herbs of your choice.  Place them on a cookie sheet and roast at 400 degrees until fork-tender.

Stir-frying garden produce is a quick way to create flavorful vegetable dishes.  Heat a small amount of peanut or vegetable oil in a skillet or wok.  You can add ginger, garlic or other stir-fry seasoning to flavor the oil.  Toss cut vegetables into the skillet and stir until cooked to the desired tenderness.  There are a wide variety of commercial stir fry sauces you can add to your vegetables for additional flavor.  You can also add chicken, shrimp or lean beef for a delicious one-dish meal.

Top off your meal with fresh garden fruits.  Try mixing up a fruit salad dressed with a little low-fat yogurt or drizzled with honey.  Fresh berries over low-fat ice cream or frozen yogurt is another simple and delicious way to serve your ripe garden fruit.

Make the most of your garden produce by using these simple techniques to prepare fresh and healthy dishes for your family.  You’ll be amazed at how many delicious meals you can produce from your own home garden.

Gardening can help boost your mood and your health. Gardening is also a great way to lose weight, so get out there and enjoy the outdoors.

Article Source:http://www.articlesbase.com/nutrition-articles/healthy-ways-to-cook-with-your-homegrown-produce-944548.html

posted by Ultimate Weight Loss Warrior on May 31

1st part

Carbs/carbohydrates are one of the three food macronutrients(the other two being fats and proteins)

Carbs are the most efficient energy suppliers for our bodily functions.They are made up from carbon,hydrogen and oxygen. The proportion of the last two elements,being similar with their proportion in water molecules,is behind their etymology.

Carbs are made only by plants via the phenomenon of photosynthesis.

Remember from the lyceum?

Clorophyll+sunlight+water+CO2 catalyzed by specific plant enzymes=carbs.

Carbs are classified in the following categories:

1.Monosaccharides (etymology-easy for Greeks- ne sugar molecule)

Monosoccharides are the only carbs directly absorbable by the human body.The others with their more complex chemical structures must first be broken down(hydrolyzed).

The most important monosaccharides for human nutrition are:

-glucose/grape sugar:

this is the kind of sugar found in our blood and the primary form of sugar stored in the liver and muscles as glycogen .Glucose can directly satisfy our energy needs and is thus considered as the most important carb for humans.

-fructose/fruit sugar: the sweetest natural sugar which abounds in fruits

2. Disaccharides(consist of two monosaccharide molecules)

Their main representative is sucrose which abounds in sugar canes and sugar beets. From them we get the deadly table sugar via a procedure under the euphemistic term “refinement”

3. Polysaccharides(consist of three or more monosaccharide/sugar molecules)

Polysaccharides are -in contrast with the previous mentioned carbs- insoluble in the water.Three of them are of special importance for the nutrition of humans:

-starch

Starch is the main digestible form of polysaccharides(or complex carbs).Starch is stored as an energy reserve in the the appropriate plant organs.

-glycogen

Glycogen plays for humans the same role starch plays for plants. It is the polysaccharide used as stored energy mainly in our muscle tissues (about 70% of the total) and liver.

-cellulose

Cellulose(which has to do with dietary fibers) is the most plentiful organic substance and is indigestible by humans because they lack the appropriate enzyme-producing bacteria.

Thus,cellulose passes through our digestive track practically unaltered.

For the best carb choices take a look here:

MUSCLE BUILDING/DEVELOPMENT:ALL YOU NEED TO KNOW

End of 1st part

Chris Strogilis

Civil engineer with postgraduate studies in MBA and Marketing.
christos@macon.gr
http://maconwaterproofing.blogspot.com/
http://totalfitness-christos.blogspot.com

Article Source:http://www.articlesbase.com/nutrition-articles/fitness-and-nutrition-the-role-of-carbs-1st-part-945702.html

posted by Ultimate Weight Loss Warrior on May 30

If you are on a search of such a fruit which, along with several nutritious values, contains ingredients that will enhance your external appearance and make you potentially fit, then Pomegranate would be an ideal choice. It has been treated as one of the most amiable fruits throughout the world, especially in the Middle Eastern and Mediterranean countries. The testy red colored juice of this exotic fruit attracts thousands of people. If the poetic license is considered, then it can be said that pomegranate is like a treasure box that guards the ruby red jewels of it.

As per the revealed history of pomegranates, once it was also used in the then religious ceremonies. According to the Greek mythologies, along with using it in several festivals, eating the Pomegranates raw was tradition. For its numerous health benefits, Pomegranate is considered as a fruit for healing. Among all its uses, the popular one is squeezing the sweet or tart juice from it and use it as a health drink. Apart from that, there are several other usages of Pomegranate that have commenced with the advancement of time.

In this present time, one of the most popular forms of Pomegranate is Pomegranate reduction sauces. Throughout the world there is a huge demand of all-natural, artisinally made, micro-brewed and ruby red sauces. On the other side, cooking with Pomegranate is really an awesome experience. Hundreds of cooking specialists have made thousands of innovative dishes from this magical fruit.

Apart from these, the most significant point of pomegranate is its high nutritious value which helps to protect several diseases. Pomegranate for cancer prevention is one of the primary reasons of its huge popularity. Some medical practitioners also suggest Pomegranate for heart disease patients.

For more information regarding pomegranate, pomegranate for cancer, cooking with pomegranate and history of pomegranates please visit: www.marxanabrandfoods.com

Article Source:http://www.articlesbase.com/nutrition-articles/want-to-have-a-perfect-combination-of-taste-and-nutrition-consider-pomegranate-945437.html

posted by Ultimate Weight Loss Warrior on May 30

We all know we should eat more fruits and vegetables as part of a healthy diet.  The USDA and National Institute of Health guidelines recommend at least five servings of fruits and vegetables per day.  What if you could just step out of your back door and have your pick of your favorite fresh produce?

Growing your own fruits and vegetables is a great way to ensure you get enough of the nutritious fresh foods you should be eating.  Imagine picking a lush, sun-ripened tomato from your own garden instead of grabbing a pale grocery-store tomato with little taste.

1. Fruits that can be grown easily in a home garden include various types of berries, melons and grapes.

Eating more fruits and vegetables provides many health benefits:

• Fruits and vegetables are high in fiber
• Fresh produce contains valuable vitamins and minerals
• Eating fruits and vegetables may reduce your risk of  many diseases and cancer
• Fruits and vegetables are low in calories and can help you maintain a healthy weight

Vitamin C helps build immunity, heal cuts and keep teeth and gums healthy.  You’ll find plenty of vitamin C in red and green peppers, strawberries, cantaloupe, broccoli and kale grown in your garden.

Potassium helps keep minerals and pH in balance and helps regulate blood pressure.  A potassium deficiency could result in overall fatigue, high blood pressure or stroke.  Garden foods that are rich in potassium include tomatoes, potatoes, sweet potatoes and lima beans.

Vitamin A (or beta carotene) is found in cantaloupe, red peppers, sweet potatoes, carrots and spinach.  Eating foods rich in vitamin A can keep eyes and skin healthy, and help promote strong bones and teeth.

According to Iowa State University, a diet high in fruits and vegetables can help protect your body from heart disease, reducing your risk by as much as 20 to 40 percent.  Additionally, fruits and vegetables can help prevent cancer, stroke, birth defects and cataracts.

Starting to get the picture?  Remember that working in the garden also provides a great way to spend time outdoors combined with physical activity. And of course, enjoying the low calorie, high fiber produce from your own garden will help keep you trim.

Gardening can help boost your mood and your health. Gardening is also a great way to lose weight, so get out there and enjoy the outdoors.

Article Source:http://www.articlesbase.com/nutrition-articles/healthy-eating-from-your-garden-944551.html

posted by Ultimate Weight Loss Warrior on May 29

  The < target=”_blank” href=”htttp://foodpyramidguru.com”>food pyramid, which we know is based on portion size and does not take into account the different qualities of food pyramid. It is assumed that the whole world knows that all the treatments, the food more damage. Unfortunately common knowledge and practice are often not together. As people learn that the entire range of dietary products offer advantages in the choice of food pyramid, have suggested that the food pyramid.  

  The Mediterranean diet food pyramid is becoming increasingly popular because they are not the kind of advice, but a model that is thousands of years. The Mediterranean cuisine is inspired by the tradition of eating habits in the Mediterranean countries, including Italy, Greece and Spain. Because the Mediterranean diet food pyramid differs from the typical American, our eating habits and enjoy better food pyramid parents pleasant. 

 Food pyramid of the Mediterranean diet, with meat as a source of animal protein, at least to a Mediterranean diet. Inside, there are eggs, fish and poultry, and sources of animal protein. Secondly, there are cheese, yogurt and other dairy products. Extra virgin olive oil is the main source of fat in the Mediterranean diet food pyramid. There is only the brand of food and full flavor, olive oil is also an excellent source of antioxidantstions.

  In food pyramid of the Mediterranean diet are fruits, vegetables, beans, vegetables and nuts. This diversity is the raw or slightly cooked e. Delicious pickled foods are consumed in a great diversity in the Mediterranean diet, but not as a food, usually on the typical American diet.

  In the last level is the bread, pasta, rice, couscous, polenta and other cereals. Here American food, is that these sources of whole grains and not full of conservanti. The treatment also improves the density of the fibers.

  In any event, for food pyramid, the share of consumer goods, such as calories, with 20% protein, 30% fat and 50% carbohydrates. Mediterranean diet food pyramid is not much, but the quality and variety of food. The doctrine of the Mediterranean diet costs, all with a nutritional food pyramid on the benefits of highly processed foods, the typical American diet. Elimination of food pyramid is probably not necessary, but not the majority, what we eat, but also in the context of the variance.

Article Source:http://www.articlesbase.com/nutrition-articles/the-mediterranean-diet-food-pyramid-944208.html

posted by Ultimate Weight Loss Warrior on May 29

Detox, short for detoxification, is the body’s natural, ongoing process of neutralizing or eliminating toxins from the body. Toxins are chemically changed into less harmful compounds and flushed out of the body through stools or urine. Detox diet is the method of taking in certain food and drinks with the end purpose of getting rid of toxins from the body for finest health.

In short, it is a diet which detoxifies the body. Detox diets may vary in forms and the substances to ingest. In most of the cases, the food selections are very strict. On the other hand, some are more lenient but then certain drugs are prescribed to assist in the detoxification.

Detoxification is good for the body if done properly and with professional guidance. It is highly recommended that a person who wishes to undertake detox diet must first consult a physician or dietician. This is because detoxification may be harmful to the body if not conducted properly. Sometimes the misuse of a detox diet may produce certain diseases or even malnutrition. But with the proper guidance, detox diet can make a body healthier and stronger.

When a body is detoxified, the toxins are removed from the body through the urine or the stools. When there are less toxins in the body, blood circulation gets better, respiration is stroger, stamina is improved, stress is decreased, and the person himself will feel better. But the most popular reason why people go for a detox diet is that it is the quickest and safest way to lose weight.

Most detox diets comprise of only fruits, vegetables, and water. Since this sort of diet is very strict, meat, dairy, alcohol, and bread are big no-nos. This allows the body to absorb less calories and carbohydrates. Detoxification also produces the effect of lessening harmful substances in the body like fat and cholesterol.

However, since a deox diet is very strict, it is highly advisable that it only be used for a short period of time. Detox diets are regularly short-term only and this sort of diet is not recommended to be done for a long period of time because it may be a cause of malnutrition. A detox diet is usually low in protein and carbohydrates. Without these, muscle growth and energy is easily diminished.

So, detox diets must only be used for a short-term basis. After following a detox diet many people report having ‘more energy and losing weight quickly’ and given that the diet is so restrictive, it is hardly surprising that you will have lost a few pounds.

However, detoxing is not a weight management solution. Following the detox program will not teach you anything about basic weight management strategies such as portion control or a healthy meal pattern. As a result most people gain weight again and feel just as sluggish as usual once they stop the diet and return to their old eating habits. The real reason that detox diets work in the short-term is because people make a special effort to change their eating habits for a few days.

It stands to reason that if you swap chips and fizzy drinks for fruit and water you will loose weight. Also, if you’re not eating lots of high fat meals, which slow your body down as it tries to digest them, you will have more energy.

I’ve been developing some websites especially relating with detox diet. If you want more specific information on detox diet, come to my website :

www.detox-diet.co.cc

Article Source:http://www.articlesbase.com/nutrition-articles/detox-diet-the-key-to-a-healthy-lifestyle-943097.html

posted by Ultimate Weight Loss Warrior on May 28

Low carb diets have been around for some time now and the idea behind them makes sense from a weight loss perspective. After all it is a proven fact that the way the body reduces it fat stores is when there is a calorie deficit. In other words the body burns more calories then it takes in when we eat. Since we get the majority of our calories from carbohydrates it only makes sense that by limiting them in our diets we can lose weight. And it’s been proven to work, ten of thousands of people who have tried various types of low carb diets and lost weight proves that. But how low carb should we go? Everyone’s body is different and finding what works best for each individual is not always easy. There is an optimum amount of calories the body needs to function each day. If we go above or below this level it can affect our metabolism, which is the engine that runs the body. It is a complex energy creating and burning system that affects every aspect of our lives because without it working correctly we can suffer from a variety of symptoms and conditions that if left unrecognized can have serious consequences to our health. We all know what happens if we eat too many calories, we gain weigh because the body stores those excess calories as fat. But what happens when our carb intake is to low? One of the first things that happens is the body responds to this sudden loss of energy by slowing down its metabolism. Not quite the desired affect someone who wishes to lose weight wants. This is a reaction that has evolved over thousands of years and is the normal response to a body trying to conserve its energy in a time of famine. If our carbohydrate becomes to low the body responds even farther. A normal metabolic process known as lipolysis is accelerated. Lipolysis is the process by which fat is pulled from adipose tissue and broken down into two components, fatty acids and glycerol. These two components of fat are the main source of energy for the liver, cardiac muscle and resting skeletal muscles. As our caloric intake decreases with a reduction of carbs the body turns to its fat stores for its energy supply. Lipolysis is the process by which this happens. The problems begin during the chemical process of lipolysis in which oxaloacetic acid that is normally used to transport acetyl coenzyme A is instead converted to glucose which the brain needs as its energy supply. As the supply of oxaloacetic acid diminishes the fat oxidation process of lipolysis is unable to complete the liver converts the excess acetyl CoA to ketones in a process called ketogenesis. These ketone bodies are released into the blood stream and can lead to a condition known as ketosis. Ketosis is common in the malnourished and those who suffer from diabetes. Ketosis, if not treated, is a potentially fatal condition that first leads to a coma as the nervous system becomes depressed because of the blood pH drop caused by the ketones in the blood stream. Low carb diets can lead to a drastic weight loss, but anyone attempting to use such a program should do so carefully. Cutting too many carbs from ones diet can have life threatening affects just as consuming to many calories and obesity do. Moderating the intake of carbs to provide the body the amount of energy to needs to function is a much better strategy then starving it of its most important energy supply.

Learn more about carbs, calories and metabolism by clicking here.

Article Source:http://www.articlesbase.com/nutrition-articles/how-low-carb-diets-affect-your-metabolism-942814.html

posted by Ultimate Weight Loss Warrior on May 28

Horse Chestnut has been in health news for some time but you may be asking yourself, what exactly is Horse Chestnut, and what does it do?

Also known as Aesculus hippocastanum, the horse chestnut is found all over Europe and North America but was once native to Greece and Asia. The fruits of the tree – spiny capsules with one to three seeds are known as horse chestnuts. Traditionally, the leaves, bark and even the flowers were used for medicinal purposes. The seeds are peeled and pulped for their extract. The seeds are rich in bioactive ingredients such as aescin (or escin) and rutin.

Horse chestnuts have been used for centuries to support vein health. It is still widely used in Europe for its medicinal properties. In fact, the FDA counterpart in Germany called Commission E, has endorsed Horse Chestnut extract for venal health support. In the United States, Medline Plus has rated the use of Horse Chestnuts for venal health an “A” because it is supported by strong scientific evidence.

Uses of Horse Chestnut
Horse chestnut is used in a variety of different ways, but the most popular and effective is to promote vascular health. Veins carry oxygen depleted blood back to the heart. There are special valves in the veins that prevent blood from flowing backward. But, when these valves become weak or stop working, blood begins to pool in the veins, stretching them and making them swollen. The European horse chestnut is said to contain many active compounds which help to promote normal blood flow and support venal health.

Rutin, an active ingredient in horse chestnut seeds, is believed to support vascular health by strengthening fragile capillaries. Aescin is believed to have anti-inflammatory properties and to promote proper circulation of blood.
In addition to supplementing your diet with horse chestnuts, you can also support vascular health by.

• Exercise – Exercise helps to maintain body weight, improve blood circulation as well as tone and build muscle – all necessary to improve vascular health
• Compression stockings – Supplement your daily intake of horse chestnut along with traditional recommendations such as wearing support hose or compression stockings. Both work towards keeping the blood flowing to your heart and lessening the incidences of weak veins.
• Butcher’s Broom and Buckwheat – Horse chestnut along with buckwheat and Butcher’s broom all contain Rutin that can help protect capillaries.

Before taking horse chestnut supplements, please ask your doctor to make sure that it does not conflict with any medical conditions you may have or any medication you are taking.

If you are concerned about your veins, visit your doctor for a checkup. Good vein health can be supported by losing extra weight, exercising, including enough fiber in your diet and by supplementation. Vein Matrix is a targeted blend of vitamin C, horse chestnut, Butcher’s broom, diosmin and antioxidants that nutritionally support vein health.

New Vitality is a health supplements company. It develops supplement products which are carefully formulated under the guidance of an elite panel comprised of renowned doctors, nutritionists, chemists and researchers. Whether you want a nutritional supplement, pet health supplement, a personal care product or a health care product, New Vitality is a one-stop shop for all needs.

Article Source:http://www.articlesbase.com/nutrition-articles/what-is-horse-chestnut-942009.html

posted by Ultimate Weight Loss Warrior on May 27

Omega-3 fatty acids, usually found in fish-oil, may protect against blindness caused by vessel growth in the eye, researchers said. Abnormal vessel growth in the eye may cause retinopathy of prematurity, “wet” age-related macular degeneration, and diabetic retinopathy for adults.

The study showed a decrease of the pathological vessel growth of up to fifty percent in case of mice on the omega-3 diet.

The study proved that, under the influence of omega-3 fatty acids, the vessels re-grow more efficiently after the initial vessel loss, said Dr. Kip Connor, the lead author of the study.

The eye retina has large amounts of omega-3 fatty acids, and even a small change in the dietary habits such as a two percent increase of the amount of omega-3 acids can decrease the disease severity by fifty percent, according to researchers.

Beside fish-oil supplements, omega-3 fatty acids are also found in salmon, anchovies, herry, sardines, and mackerel. This study has shown that dietary omega-3 fatty acids may protect against the progression of retinal disease.

Future research is needed in order to establish whether omega-3 acids are as efficient in case of humans.

The clinical trial will follow premature newborns unable to feed, who receive parental nutrition with omega-3 acids. The researchers hope that omega-3 supplements allow the vessels and the retina to develop normally. Premature infants lack omega-3 acids because the transfer of these fatty acids from their mothers usually happens in the last semester of pregnancy.

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