Pomegranate Health Benefits

Pomegranate health benefitsIn the 21st century, most people are aware of the health giving properties found in the majority of fruits and vegetables, with each available option providing different health benefits. Nutritionist Gemma Holt of the Medical University of South Carolina, better known as MUSC, explains there are many pomegranate health benefits that can be derived simply by eating this fruit or simply drinking a glass of pomegranate juice each day. From cancer fighting abilities to getting the required vitamins for good human health and the chance to reduce the symptoms of arthritis and heart problems, pomegranate provides a number of benefits that should not be ignored.

The pomegranate has been eaten and enjoyed since biblical times, with many historians considering the pomegranate the original fruit detailed in the Bible as being present in the Garden of Eden. Pomegranate health benefits are well known to nutritionists like Miss Holt at MUSC and others in the medical industry for its high level of antioxidants and simple to find nature in North America. During the season for pomegranate growth, which in North America falls in the early Winter to the juice that is available year round, nutritionists recommend eating fresh pomegranate fruits and drinking the juice throughout the year to get the natural benefits held within. In fact, a 2008 study placed fruit juices in order from the healthiest, pomegranate juice was given the top place as the one with the highest level of antioxidants. The study showed the level of antioxidants was around 20 percent greater for pomegranates than any other fruit juice tested, giving it the highest level of antioxidant benefits that include clear skin and a reduction in contaminants within the body.

In terms of fighting the onset and spread of cancer, pomegranate health benefits have been studied and have shown the abilities of the fruit and its juice to aid in slowing the spread of cancerous cells. Antioxidants, which pomegranates are high in, are well known as reducing the level of cancerous cell growth and the spread of the disease. Gemma Holt cites a recent study of breast cancer patients that highlighted the taking of pomegranate extract and saw it increase the death of cancerous cells for breast cancer patients.

A single pomegranate eaten each day or taken in the form of juice or an extract can have a great impact on the health of an individual. This super fruit is often seen as a food rich in vitamins and minerals that are needed to remain fit and healthy throughout our lives. A single pomegranate eaten each day has the power to provide around 40 percent of the required vitamin C for an individual. The antioxidant producing power of healthy vitamins can create a healthier body, which in turn leads to an active and happier lifestyle.

spirulina health benefits

Spirulina health benefits are varied and many. Spirulina is a blue-green algae that grows in tropical oceans and some fresh water tanks. The algae is known to lend a vibrant aquamarine hue to the water in which it grows. Studies have shown spirulina to be a powerful antioxidant with more than four times the detoxifying power of other superfoods, like blueberries. Antioxidants are what the body uses to help rid itself of environmental toxins. Spirulina also has been shown to alleviate allergies like hayfever.

spirulina health benefits Historically, spriulina was sold in the form of cakes by Mesoamericans before the 16th century and then re-entered the market in the 1970s. In the 1990s spirulina was used to treat patients with arsenic poisoning from local water sources in Bangladesh. More than 80 percent of these patients saw health improvements.

In addition to it’s protection against pollutants, allergens, and toxins, spirulina health benefits include nutrition. When dried, spirulina contains 120mg of calcium. It also contains vitamins and minerals such as beta-carotene, zinc, copper, iron, selenium, manganese and vitamins B and E. Spirulina health benefits also relate to vegetarians as the superfood is a healthy source of animal-free protein. Health benefits of spirulina may also include improved memory, treatment for attention deficit disorder, heart disease prevention, wound repair, and more efficient digestion. Another amazing thing about spirulina is that is can keep viruses like AIDS, herpes, mumps, measles, and the flu from replicating in the body.

On top of all this, spirulina may increase fat burning potential during exercise. It also has been shown increase stamina and control appetite. Overall, spirulina is a highly nutritious, low calorie option for a healthy lifestyle.

There are a few ways to incorporate spirulina into your diet. You can purchase it in the form of a powder, pill, flakes, or a whole food. Make sure the spirulina you buy is organic, as pesticides and chemicals may contaminate non-organic supplements. In powder form, spirulina is an excellent nutrition boost to a smoothie. You can also mix it in with water and drink it, however the taste of it raw can be off-putting. other options would be including it in a seaweed salad, or popping it as pill with the rest of your daily vitamins. The recommended dose is between three to five grams daily, but start smaller to see how your body reacts to the new nutrient. Consume before meals and exercise to suppress appetite, increase metabolism, and gain the full benefits of this truly amazing superfood.

Benefits of Carb Cycling

carb cyclingCarb cycling is a nutrition strategy which enables people to eat what they love and still lose weight. The eating plan calls for adherents to alternating between eating high-carb and low-carb meals on alternate days. The plan also provides reward days or meals so people can eat healthy meals and still have the opportunity to eat their favorite foods regularly. For many Carb Cycling offers the best of both worlds. The diet provides a way to lose weight while following a nutritionally balanced, healthy, diet.

The Benefits

Carb cycling offers a number of benefits. They include:
• The ability to empower people mentally, physically, emotionally, and spiritually.
•It can fit into any lifestyle.
•It helps people feel better and have lots more energy.
•It helps to build muscles that are lean and strong.
•It teaches people to make lifestyle choices which will enable them to shed weight and body fat.
•It allows adherents to eat the foods they love.

Daily Diet

The Carb Cycling process call for following a basic eating regiment each day. It calls for people to eat 5 to 6 meals each day.

1. A high-carb breakfast with carbs and protein. This meal should be eaten within the first half an hour after you wake up.

2. Eat the other 4 meals at 3 hour intervals.

3. Drink one gallon of water.

4. Alternate between approved foods and he ones you love every other day.

Keys To Losing Weight

To lose weight people must eat the right combination of carbs, proteins, and healthy fats. Proteins build muscles. Muscles burn large amounts of calories. Proteins burn more calories during digestion than carbs or fats. This makes people feel satiated for a longer time and they eat less. Carbs keep your blood sugar balanced and your energy level high. Healthy fats make you feel full, provide energy, helps with brain and eye function, and helps to prevent arthritis, depression, heart disease, and stroke.

How Carb Cycling Works

Alternating between high-carb days and low-carb days helps the body to burn more calories quickly and easily. High carb days allow for the stock-piling of high-quality fuel. Following those with low carb days stimulates the body to burn lots of fat. This Carb Cycling eating pattern speeds up your metabolism and causes people to lose weight.

According to the American Journal of Nutrition eating 50 grams can lead to weight loss. Using Carb Cycling can help achieve this. The benefits of carb cycling are many. One if the many benefits of carb cycling, improved cardiovascular disease markers, was highlighted recently in an article in the American Journal of Cardiology. Anyone, regardless of age, sex, or weight can get the benefits of Carb Cycling.

How to increase your leptin levels

how to increase your leptin levelsLeptin is a hormone that occurs naturally in the body. This hormone is important in helping to regulate appetite which in turn can affect weight gain. Leptin is actually released by fat cells and travels to the brain through the bloodstream. The following information discusses important aspects of leptin and how to increase leptin levels.

Improve Nutrient Intake
Low-glycemic foods such as nuts, beans, lean meat, and vegetables are not only healthy but can help increase leptin levels. High-glycemic foods such as white rice, white bread, potatoes, and sugars should be eaten in limited amounts. It’s also recommended to consume grass fed meats and fish to improve the consumption of omega-3. When trying to figure out how to increase leptin levels, it’s advised to eat foods rich in omega-3 as well as high fiber foods.

Get an Adequate Amount of Rest
Leptin levels tend to increase when an individual is well rested. Leptin is secreted in higher amounts at night than during the daytime hours. People who were deprived of sleep were found to have a disruption in the timing of the release of leptin. This disrupted hormones in the body and led to weight gain.

Take a Day Off From Your Diet
We know that after staying on a strict diet for awhile that we often hit a plateau, making it more difficult to lose weight. Having a cheat day to eat extra calories will restart metabolism and in turn normalize your leptin levels. Leptin informs the brain regarding how much is stored in the fat reserves in the body. Weight gain can cause problems with these signals.

Exercise Correctly
Partaking in high intensity exercise for short periods of time can help regular leptin levels. This type of exercise stimulates human growth hormone which is related to fat burning and leptin levels. Sometimes individuals may even become leptin resistant. This in turn leads to more weight gain. The director of the Life Sciences Institute, Alan Saltiel has stated that “…leptin is a master regulator of appetite…developing a clear picture of how leptin can bind to its receptor may be the first step in overcoming leptin resistance.”

Understanding how leptin works is crucial to raising its levels in the body and therefore maintaining a healthy weight. Studies have shown that up to 95 percent of dieters who lose weight will eventually gain back most of the pounds they lost. This makes understanding how to increase leptin levels in a healthy way important.

weight loss diet plan for men

weight loss diet plan for menSo much of the diet plan information for weight loss on the market is directed toward women. This is great, but there are also plenty of us men who could stand to lose a few, or perhaps a lot more than a few, pounds. A lot of diet tips and plans that help with healthy weight loss will actually be equally applicable to men and women.

When You Eat Can Be as Important as What You Eat

One thing that any successful weight loss diet plan for men should include has more to do with when you eat then what you eat. If you are one of these people who skips breakfast, or only eats one or two big meals in a day, you are your own worst enemy for losing weight. Going long periods of time in between eating triggers a reaction in the body from long ago when we were hunter gatherers. In lean times when food was not available, our bodies became acclimated to holding onto stored fat until food became available again. To keep from triggering this mechanism, you should eat four to six smaller meals a day. This prevents your blood sugar from dropping so much that you get very hungry for lots of sugary, fattening foods.

Specific Dietary Changes to Lose the Weight

Margaret Mead, an American Cultural Anthropologist once said “it is harder to change a man’s religion than to change his diet.” Advice for a weight loss diet plan for men is only of use if it is incremental enough that it will actually be followed. You can start introducing changes to your diet gradually that will cut down on the simple carbohydrates that your body turns into sugar and stored fat. The following are some useful suggestions:

  • Try eggs in the morning in place of a sugary cereal or pop tart. It will give you a protein boost without the sugar crash later on.
  • Have baked chicken instead of fried. It’s still delicious but without that greasy, fatty coating.
  • Replace regular baked potatoes with sweet potatoes. Sweet potatoes have a glycemic index of 70, compared to that of 90 for white potatoes. This means sweet potatoes cause less of a blood sugar rise than white potatoes, which in turn means the body is not converting as much of that food into stored fat.
  • If a sweet tooth is part of the culprit for the pounds you are packing on, have some dark chocolate handy. Too much of it can still be bad, but a couple squares can squash the craving for that pastry or other far worse dessert.
  • Try a piece of fruit or low fat yogurt for a mid day snack instead of the myriad of worse options out there.

There are certainly other substitutions one can do to start getting healthier foods in a weight loss diet plan for men but these should provide a starting place. When making your own substitutions one thing to look for is to replace foods with a high glycemic index with foods that have a lower glycemic index. Diets rich in lower glycemic index(GI) foods are not only associated with lower weight individuals, but also with lower risks of cardiovascular disease, type 2 diabetes, stroke, depression and a host of other unpleasant ailments.

3 great holiday exercises

3 holiday workoutsHolidays are when families and friends get together which usually involves a lot of festivities around lots of food. There is the tendency to over eat at this time even for the most weight or health conscious persons.

Holidays also involves traveling which can throw a lot people’s daily routines out of the loop. With all the eating and traveling one can still incorporate exercise and avoid adding on extra pounds. It will take a lot of discipline and determination.

According to nurse practitioner Esther Perez of Bellevue Hospital, NY;
‘The human body is like a vehicle that requires constant maintenance to get it to perform optimally’

A well taken care of body is expected to serve the owner for a longer period of time than an abused body. This is why it is imperative to take measures to exercise, no matter how minimal every often, holidays included.

There are a number of ways people can still get in some exercise even when away from home, some of which are;

• With the understanding that a little workout is better than no workouts at all, holiday exercises do not have to be excruciating. One can be creative and customize a half hour to forty five minutes work outs that includes both the lower and upper bodies. One can jog or skip to warm up before going on to do some body weight squats or lunges, this can be between twenty and thirty. Then one can follow with the same number of push ups or single leg thrusts. This routine can be ended with a minute of jumping jacks or jogging.

• Another form of holiday exercises can be by trying a variation of abdominal crunches, low back lifts, stretches and so on. One can add bench presses, incline presses, or cable presses. This helps pump the system and speed up the metabolism. One can also make use of the hotel’s gym.

• Who says holiday exercises have to be boring? One can always mix and match to derive the most fun out of it. After all it is the holidays. One can pack some fitness equipments like walking shoes, jump ropes, yoga mats, fitness videos to go out hiking, walking or skipping. One can equally rent surfboards to go surfing or bikes to ride around. One can snorkel, kite surf, swim and so on. There is no limit to the abundance of ways one can workout on holidays.

It is important to bear in mind that what truly determines the right mindset and outcome when it comes to exercising during holidays is the actual doing without procrastinating. This will take a lot of strong will and someone that understands the value of exercising.

Get rid of your double chin

double chinsHave you noticed a second chin start to develop under the first chin. This build up of fatty tissue is common as people age, but it does not mean you need to just accept it. In fact, you are able to rid yourself of your double chin with some general lifestyle changes. Now, this is not something you can directly target, as you do not lose weight in an area where you move your body the most. However, as long as you follow through with these basic recommendations, you should have no problem dropping the double chin.

Drink More Water

For starters, your body might be retaining water weight. If this is the case, you need to both cut down on your salt intake and increase the amount of water you drink. While it might sound odd, the more water you drink the less water your body retains. This is because your body is use to a constant flow of water, so it is not going to store it.

Change Diet

One of the biggest reasons why people put on weight and develop the dreaded double chin is because of their diet. It is possible to shed pounds faster through a changed diet than through just exercising. First, you want to cut out any sort of processed foods, and skip fried foods at all costs. This is just empty carbs and far more calories than the non-fried option. Eat as many helpings of fruits and vegetables as you can throughout the day, and stick to lean protein meats to keep you full. This includes turkey, chicken and seafood. Also, make sure to read labels, as just because something says it is healthy does not mean it is. You might think that switching out your real meat for imitation meat is the way to go, but imitation meat often has more calories. Stick with the lean meats.

Exercise

Many people make the mistake of just focusing in on cardio as their form of exercise. While cardio is nice, you need to include weight work. When you lift weights, it causes your muscles to break down. The muscles then use the protein you eat to build the muscles back up. This process takes more calories than just cardio, so while you might only burn 400 calories in an hour of weight lifting against 600 in cardio, your body continues to burn calories for up to 48 hours while it repairs your muscles, which helps you burn far more calories. And don’t worry, if you don’t want to bulk up just make sure not to over consume protein. With these steps, you are able to cut out your double chin and reduce your weight.

Ways to stay motivated to continue your workouts

workout motivationIt is common knowledge that it is vital to exercise to achieve maximum weight loss benefits. Despite this, it is human nature to lose interest in physical activity that can quickly become routine and mundane. Staying motivated is “… more about being creative and tapping into what personally motivates you” says Kelly McGreer, PhD, fitness instructor and health psychologist of Stanford. Adopting these motivational tips can help dieters to keep their “workout high”.

Get a Fitness Partner

It is extremely important to weight loss motivation and the psyche to reach out for support and encouragement. A fitness trainer and/or fitness partners can not only be extremely supportive, they also serve as accountability elements. According to a recent study, Diane Peterson from the Mayo School of Health Sciences states that “Dieters are more likely to stick to their workouts if they feel a sense of accountability. They’re less likely to flake out if they have someone working out with them.”

Log Workouts

Rachel Bosworth from the Kaiser Permanente’s Center for Health Research says, “You’ll lose twice the amount of weight if you keep a food diary, compared to those who don’t.” Applying the same mentality to workout sessions can help to evaluate increased strength and resistance levels, improved endurance, and better form and quality of movements. Aspects to record can include:

  • Intensity levels eg. light, moderate, high
  • Length of workouts
  • Type of workout eg. cardio, HIIT, weight-lifting, yoga
  • Time eg. best scheduled time of day to workout

Set Goals

To keep weight loss motivation from plummeting, set realistic goals to achieve them successfully. The University of Pennsylvania released a study in 2001 where nutrition specialist Kate Wilder noted, “When people are overweight, they set unrealistic goals of losing 32 percent of their body mass. This sets you up for failure from day one.” Consider:

  • Smart, realistic goals; also prevents injury and setbacks
  • Mini evaluation periods
  • Allow for change eg. improved performance
  • Personal abilities and attainability
  • Personal endurance times

Mix it Up

Change and variety is one of the primary factors that can influence weight loss motivation. In 2013, a government study revealed that 80 percent of Americans do not get enough exercise per week. “Rotating fun, new workouts can hasten weight loss by making it exciting for the dieter, as well as not allowing the muscles to become accustomed to the workout” says Mandi Strong from the Women’s Health department of the California Hospital Medical Center.

With two thirds of American adults living overweight and obese lives, it is more important than ever to learn how to hone into maintaining weight loss motivation to ensure successful results.