Healthy Living - Make Cooking at Home Part of Your Lifestyle

Most health problems today are primarily a result of indiscretion: most illnesses are self-inflicted. Not always of course, but it is predominantly the case we are at fault, and we could have done much better.

Nutrition is a big part of it. What we put into our body matters a lot more than you may think. Food is more than just fuel. However, even on that note, think about it this way. If you owned a luxury car like a Bentley or a Ferrari, would you opt for a "low-grade" fuel? You need to treat yourself as you deserve, and it is the very best. Not only should you eat well, but you need to cook a majority of the time also. Do both at once...

1. Make cooking convenient. Perhaps your reason for not preparing your meals is a lack of time or practice. The second is easily solved - cook more often! There is no better day than today for getting started: millions of recipes are at your fingertips - one search away.

A lack of time can be a barrier, and this is why you need to make cooking convenient. Cook a few times a week but make large portions to cover several meals. Or cook regularly, but make simple, healthy meals. Save the more elaborate dishes for the weekend.

If it helps, treat yourself to new kitchen tools: anything that makes cooking more practical for you.

2. Make cooking enjoyable. Cooking does not have to feel like a chore...

• have music playing in the background or listen to a podcast.
• try some new recipes.

Shorten your cooking time by perfecting your favorite dish - if you take 30 seconds less each time, it will add up. Anything much longer than 30 minutes on a weeknight will make many people averse to cooking. However, if you find you can prepare a meal in 20 minutes or less, you will enjoy it because you will be looking forward to eating a meal you are sure to like - well most of the time.

Do the above, and you will quickly make cooking a habit. It is a habit that pays for itself - the time you invest will earn you dividends in the form of better health. Even if you are not always preparing perfectly healthy meals, chances are you will be doing better than throwing pre-made food in the oven or microwave.

Take pride in preparing and cooking your meals. Invest more in this essential life skill. As long as you are not engaging in bad habits too often - like snacking or being completely sedentary, the difference it makes will be positive. It will help you prevent common health problems and improve your health and in turn, live a healthier life.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

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Are You Right For The Keto Diet?

These days, it seems like everyone is talking about the ketogenic (in short, keto) diet - the very low-carbohydrate, moderate protein, high-fat eating plan that transforms your body into a fat-burning machine. Hollywood stars and professional athletes have publicly touted this diet's benefits, from losing weight, lowering blood sugar, fighting inflammation, reducing cancer risk, increasing energy, to slowing down aging. So is keto something that you should consider taking on? The following will explain what this diet is all about, the pros and cons, as well as the problems to look out for.

What Is Keto?

Normally, the body uses glucose as the main source of fuel for energy. When you are on a keto diet and you are eating very few carbs with only moderate amounts of protein (excess protein can be converted to carbs), your body switches its fuel supply to run mostly on fat. The liver produces ketones (a type of fatty acid) from fat. These ketones become a fuel source for the body, especially the brain which consumes plenty of energy and can run on either glucose or ketones.

When the body produces ketones, it enters a metabolic state called ketosis. Fasting is the easiest way to achieve ketosis. When you are fasting or eating very few carbs and only moderate amounts of protein, your body turns to burning stored fat for fuel. That is why people tend to lose more weight on the keto diet.

Benefits Of The Keto Diet

The keto diet is not new. It started being used in the 1920s as a medical therapy to treat epilepsy in children, but when anti-epileptic drugs came to the market, the diet fell into obscurity until recently. Given its success in reducing the number of seizures in epileptic patients, more and more research is being done on the ability of the diet to treat a range of neurological disorders and other types of chronic illnesses.

• Neuro-degenerative diseases. New research indicates the benefits of keto in Alzheimer's, Parkinson's, autism, and multiple sclerosis (MS). It may also be protective in traumatic brain injury and stroke. One theory for keto's neuroprotective effects is that the ketones produced during ketosis provide additional fuel to brain cells, which may help those cells resist the damage from inflammation caused by these diseases.
• Obesity and weight loss. If you are trying to lose weight, the keto diet is very effective as it helps to access and shed your body fat. Constant hunger is the biggest issue when you try to lose weight. The keto diet helps avoid this problem because reducing carb consumption and increasing fat intake promote satiety, making it easier for people to adhere to the diet. In a study, obese test subjects lost double the amount of weight within 24 weeks going on a low-carb diet (20.7 lbs) compared to the group on a low-fat diet (10.5 lbs).
• Type 2 diabetes. Apart from weight loss, the keto diet also helps enhance insulin sensitivity, which is ideal for anyone with type 2 diabetes. In a study published in Nutrition & Metabolism, researchers noted that diabetics who ate low-carb keto diets were able to significantly reduce their dependence on diabetes medication and may even reverse it eventually. Additionally, it improves other health markers such as lowering triglyceride and LDL (bad) cholesterol and raising HDL (good) cholesterol.
• Cancer. Most people are not aware that cancer cells' main fuel is glucose. That means eating the right diet may help suppress cancer growth. Since the keto diet is very low in carbs, it deprives the cancer cells of their primary source of fuel, which is sugar. When the body produces ketones, the healthy cells can use that as energy but not the cancer cells, so they are effectively being starved to death. As early as 1987, studies on keto diets have already demonstrated reduced tumor growth and improved survival for a number of cancers.

Comparing Standard American, Paleo, & Keto Diets

(As a % of total caloric intake)

__________________________Carbs__________Protein_________Fat

Standard American Diet_____40-60%_________15-30%_________15-40%

Paleo Diet_________________20-40%_________20-35%_________25-50%

Keo Diet________________ __5-10%__________10-15%_________70-80%

The key distinction between the keto diet and the standard American or Paleo diets is that it contains far fewer carbs and much more fat. The keto diet results in ketosis with circulating ketones ranging from 0.5-5.0 mM. This can be measured using a home blood ketone monitor with ketone test strips. (Please know that testing ketones in urine is not accurate.)

How To Formulate A Keto Diet

1. Carbohydrates

For most people, to achieve ketosis (getting ketones above 0.5 mM) requires them to restrict carbs to somewhere between 20-50 grams (g)/day. The actual amount of carbs will vary from person to person. Generally, the more insulin resistant a person is, the more resistant they are to ketosis. Some insulin sensitive athletes exercising vigorously can consume more than 50 g/day and remain in ketosis, whereas individuals with type 2 diabetes and insulin resistance may need to be closer to 20-30 g/day.

When calculating carbs, one is allowed to use net carbs, meaning total carbs minus fiber and sugar alcohols. The concept of net carbs is to incorporate only carbs that increase blood sugar and insulin. Fiber does not have any metabolic or hormonal impact and so do most sugar alcohols. The exception is maltitol, which can have a non-trivial impact on blood sugar and insulin. Therefore, if maltitol is on the ingredient list, sugar alcohol should not be deducted from total carbs.

The level of carbs one can consume and remain in ketosis may also change over time depending on keto adaptation, weight loss, exercise habits, medications, etc. Therefore, one should measure his/her ketone levels on a routine basis.

In terms of the overall diet, carb-dense foods like pastas, cereals, potatoes, rice, beans, sugary sweets, sodas, juices, and beer are not suitable.

Most dairy products contain carbs in the form of lactose (milk sugar). However, some have less carbs and can be used regularly. These include hard cheeses (Parmesan, cheddar), soft, high-fat cheeses (Brie), full-fat cream cheese, heavy whipping cream, and sour cream.

A carb level less than 50 g/day generally breaks down to the following:

• 5-10 g carbs from protein-based foods. Eggs, cheese, and shellfish will carry a few residual grams of carbs from natural sources and added marinades and spices.
• 10-15 g carbs from non-starchy vegetables.
• 5-10 g carbs from nuts/seeds. Most nuts contain 5-6 g carbs per ounce.
• 5-10 g carbs from fruits such as berries, olives, tomatoes, and avocados.
• 5-10 g carbs from miscellaneous sources such as low-carb desserts, high-fat dressings, or drinks with very small amounts of sugar.

Beverages

Most people require at least half a gallon of total fluid per day. The best sources are filtered water, organic coffee and tea (regular and decaf, unsweetened), and unsweetened almond and coconut milk. Diet sodas and drinks are best avoided as they contain artificial sweeteners. If you drink red or white wine, limit to 1-2 glasses, the dryer the better. If you drink spirits, avoid the sweetened mixed drinks.

2. Protein

A keto diet is not a high protein diet. The reason is that protein increases insulin and can be converted to glucose through a process called gluconeogenesis, hence, inhibiting ketosis. However, a keto diet should not be too low in protein either as it can lead to loss of muscle tissue and function.

The average adult requires about 0.8-1.5 g per kilogram (kg) of lean body mass per day. It is important to make the calculation based on lean body mass, not total body weight. The reason is because fat mass does not require protein to maintain, only the lean muscle mass.

For example, if an individual weighs 150 lbs (or 150/2.2 = 68.18 kg) and has a body fat content of 20% (or lean body mass of 80% = 68.18 kg x 0.8 = 54.55 kg), the protein requirement may range from 44 (= 54.55 x 0.8) to 82 (= 54.55 x 1.5) g/day.

Those who are insulin resistant or doing the keto diet for therapeutic reasons (cancer, epilepsy, etc.) should aim to be closer to the lower protein limit. The higher limit is for those who are very active or athletic. For everyone else who is using the keto diet for weight loss or other health benefits, the amount of daily protein can be somewhere in between.

Best sources of high quality protein include:

• Organic, pastured eggs (6-8 g of protein/egg)
• Grass-fed meats (6-9 g of protein/oz)
• Animal-based sources of omega-3 fats, such as wild-caught Alaskan salmon, sardines, and anchovies, and herrings. (6-9 g of protein/oz)
• Nuts and seeds, such as macadamia, almonds, pecans, flax, hemp, and sesame seeds. (4-8 g of protein/quarter cup)
• Vegetables (1-2 g of protein/oz)

3. Fat

Having figured out the exact amounts of carbs and protein to eat, the rest of the diet comes from fat. A keto diet is necessarily high in fat. If sufficient fat is eaten, body weight is maintained. If weigh loss is desired, one should consume less dietary fat and rely on stored body fat for energy expenditure instead.

(As a % of total caloric intake)

_________________________Maintain Weight_______Lose Weight

Carbs____________________5-10%________________5-10%

Protein__________________10-15%_______________10-15%

Fat from diet_____________70-80%_______________35-40%

Fat from stored body fat___0%___________________35-40%

For individuals who consume 2,000 calories a day to maintain their weight, daily fat intakes range from about 156-178 g/day. For large or very active individuals with high energy requirements who are maintaining weight, fat intakes may even exceed 300 g/day.

Most people can tolerate high intakes of fat, but certain conditions such as gallbladder removal may affect the amount of fat that can be consumed at a single meal. In which case, more frequent meals or use of bile salts or pancreatic enzymes high in lipase may be helpful.

Avoid eating undesirable fats such as trans fat, highly refined polyunsaturated vegetable oils, as well as high amounts of omega-6 polyunsaturated fats.

Best foods to obtain high quality fats include:

• Avocados and avocado oil
• Coconuts and coconut oil
• Grass-fed butter, ghee, and beef fat
• Organic, pastured heavy cream
• Olive oil
• Lard from pastured pigs
• Medium chain triglycerides (MCTs)

MCT is a specific type of fat that is metabolized differently from regular long-chain fatty acids. The liver can use MCTs to rapidly produce energy, even before glucose, thus allowing an increased production of ketones.

Concentrated sources of MCT oil are available as supplements. Many people use them to help achieve ketosis. The only food that is uniquely high in MCTs is coconut oil. About two-thirds of the coconut fat is derived from MCT.

Who Should Be Cautious With A Keto Diet?

For most people, a keto diet is very safe. However, there are certain individuals who need to take special care and discuss with their doctors before going on such a diet.

• Those taking medications for diabetes. Dosage may need to be adjusted as blood sugar goes down with a low-carb diet.
• Those taking medications for high blood pressure. Dosage may need to be adjusted as blood pressure goes down with a low-carb diet.
• Those who are breastfeeding should not go on a very strict low-carb diet as the body can lose about 30 g of carbs per day via the milk. Therefore, have at least 50 g of carbs per day while breastfeeding.
• Those with kidney disease should consult with their doctors before doing a keto diet.

Common Concerns With A Keto Diet

• Not being able to reach ketosis. Make sure you are not eating too much protein and there is no hidden carbs in the packaged foods that you consume.
• Eating the wrong kinds of fat such as the highly refined polyunsaturated corn and soybean oils.
• Symptoms of a "keto-flu", such as feeling light-headed, dizziness, headaches, fatigue, brain fog, and constipation. When in ketosis, the body tends to excrete more sodium. If one is not getting enough sodium from the diet, symptoms of a keto-flu may appear. This is easily remedied by drinking 2 cups of broth (with added salt) per day. If you exercise vigorously or the sweat rate is high, you may need to add back even more sodium.
• Dawn effect. Normal fasting blood sugars are less than 100 mg/dl and most people in ketosis will achieve this level if they are not diabetic. However, in some people fasting blood sugars tend to increase, especially in the morning, while on a keto diet. This is called the "dawn effect" and is due to the normal circadian rise in morning cortisol (stress hormone) that stimulates the liver to make more glucose. If this happens, make sure you are not consuming excessive protein at dinner and not too close to bedtime. Stress and poor sleep can also lead to higher cortisol levels. If you are insulin resistant, you may also need more time to achieve ketosis.
• Low athletic performance. Keto-adaptation usually takes about 4 weeks. During which, instead of doing intense workouts or training, switch to something that is less vigorous. After the adaptation period, athletic performance usually returns to normal or even better, especially for endurance sports.
• Keto-rash is not a common side effect of the diet. Probable causes include production of acetone (a form of ketone) in the sweat that irritates the skin or nutrient deficiencies including protein or minerals. Shower immediately after exercise and make sure you eat nutrient dense whole foods.
• Ketoacidosis. This is a very rare condition that occurs when blood ketone levels go above 15 mM. A well-formulated keto diet does not cause ketoacidosis. Certain conditions such as type 1 diabetes, being on medications with SGLT-2 inhibitors for type 2 diabetes, or breastfeeding require extra caution. Symptoms include lethargy, nausea, vomiting, and rapid shallow breathing. Mild cases can be resolved using sodium bicarbonate mixed with diluted orange or apple juice. Severe symptoms require prompt medical attention.

Is Keto Safe For Long-Term?

This is an area of some controversy. Though there have not been any studies indicating any adverse long-term effects of being on a keto diet, many experts now believe that the body may develop a "resistance" to the benefits of ketosis unless one regularly cycles in and out of it. In addition, eating a very high-fat diet in the long-term may not be suitable for all body types.

Cyclical keto diet

Once you are able to generate over 0.5 mM of ketones in the blood on a consistent basis, it is time to start reintroducing carbs back into the diet. Instead of eating merely 20-50 g of carbs/day, you may want to increase it to 100-150 g on those carb-feeding days. Typically, 2-3 times a week will be sufficient. Ideally, this is also done on strength training days on which you actually increase your protein intake.

This approach of cycling may make the diet plan more acceptable to some people who are reluctant to permanently eliminate some of their favorite foods. However, it may also lower resolve and commitment to the keto diet or trigger binges in susceptible individuals.

Carol Chuang is a Certified Nutrition Specialist. She has a Masters degree in Nutrition and is a Certified Gluten Practitioner. She specializes in Metabolic Typing and Functional Diagnostic Nutrition.

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Lose Belly Fat In 3 Days With an Easy Egg Diet

Change Your Diet To Change Your Life

Balancing your diet and your busy professional life can be a difficult task. Considering how you're spending most of your time at work, you have little time for your nutrition and diet. But good health is necessary to live; how can you then make time to pay attention on your diet?

Actually you don't need to, not much anyway as there are a few ways that you can modify your diet. These are very small and it takes almost no time to make these changes. Here are three small but very useful dietary modifications you can make:

Avoid Cooked Breakfasts

First thing in the morning the body is still in cleanse mode. As such it is important to avoid heavy, cooked breakfasts first thing as this is going against what your body naturally wants to do. Eat light breakfasts such as fruit first thing in the morning, which lines your stomach and may result in you eating less.

Alternatively, try eating something like porridge with flax seeds or pumpkin seeds. Both of these seeds are a good source of omega-3 (another source of which is fish) which is good for the joints and can help prevent depression, and brain conditions such as Alzheimer's and Dementia. So avoid cooked breakfasts in the mornings and opt for something that's easier on your digestive system.

Reduce your portion sizes

You tend to lose track of what you eat and how much you eat when your mind is preoccupied. You're worried about deadlines, presentations and meetings at work, so you don't pay attention to how much you're eating. You can, however, easily rectify this by simply reducing your portions sizes. Reducing your food intake means you don't overeat, and you'll be consuming only what your body really needs.

Overeating is one of the most common causes of obesity, acidity, high cholesterol and diabetes. By eating smaller portions you reduce the risk exponentially of ending up with one or more these conditions. In addition to reducing your portion sizes, try to eat more slowly so you can more easily recognize when you're full, as well savoring the flavor of your food.

Drink more water

While caffeine may be beneficial in the short term by keeping you awake and alert, the extra sugar dosage you get from it is not. Avoid coffee if you can as it is an artificial stimulant. If you absolutely need it, try to skip the sugar or reduce the amount. In addition, increase the amount of water you consume throughout the day by keeping a water bottle with you and taking periodic sips from it. The water will keep you hydrated and refreshed throughout the day and reduce the need for coffee and other stimulants.

These small but simple dietary modifications will allow you to live a much healthier and more nutritious lifestyle. Contrary to popular belief, the key to a healthy lifestyle does not require big changes. Small modifications, much like the ones discussed in this article, can make a huge difference to the quality of your health and life. The challenge is to stick with them, not give in to temptation and be consistent.

Carmen Gilfillan is the founder of Stimulus Development & Training. Stimulus specialises in helping people overcome emotional trauma, experience emotional breakthroughs and live their best lives. We do this through Life & Wellness Coaching, Emotional Freedom consultations and training in the areas of personal, professional and spiritual growth. Check out our website at http://www.stimulus.uk.com to book your free Emotional Breakthrough consultation.

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The Benefits of Supplements for Sports

Today, many products can be found in the shelves of supplement stores, such as weight loss aids, vitamins/minerals, amino acids, creatine and protein powders, just to name a few. All of the products claim to offer instant, magical results. Although sportsmen work hard to achieve their goals, most of them wonder if these supplements for sports can help them enjoy a competitive edge. Let's find out some benefits of supplements for athletes.

With the help of a nutrition course, students can find out about the right type of supplements for them. For instance, if you are a weight lifter, you will use a different set of supplements than your friend who is an endurance runner. Aside from this, other factors like side-effects and dosages also play a great role.

In the world of sports nutrition, there is a lot of debate about how to use sports supplements the right way. Let's read some benefits of these supplements.

Protein

If you want to boost your performance as an athlete, know that protein is the most important nutrient for you. Typically, protein is found in powder and tablet form. Today, there are different brands of protein powders out there, which makes it easier for you to opt for the right one based on your needs.

Protein powders are obtained from different sources like soy, egg whites, and whey. Whey protein is used to build muscles as it offers a quick digestion rate that helps you build lean muscle mass. Besides, protein supports fat loss and helps curb hunger.

Creatine

Creatine is a naturally occurring compound, which is found inside your body. Usually, synthetic creatine is found on the list of performance supplements and is sold in powder form. After taking it, you will feel an energy boost and faster muscle growth.

According to scientific research, creatine helps improve athletic performance. Aside from this, it helps boost players' performance on the ground and in the gym. The great thing about creatine is that it is relatively less expensive.

However, if used in excess, creatine may exert too much stress on your kidneys and bladder.

Vitamin Supplements

Often, athletes make mistakes in their dietary choices. As a result, they don't get the vitamins they need from their meals. This is where vitamin supplements come to their rescue. Your body needs vitamins to do many vital functions like heart function, regulation of the nervous system, eyesight maintenance and food digestion.

If you follow a rigorous training schedule, you might want to opt for several vitamin supplements. However, this is not a must.

Many vitamins like A, B-6, C and D may cause some side effects like toxicity symptoms if you take them in high doses. Let's take an example. Suppose you are taking vitamin B-6 supplements. Now, if you take more than 10mg of it per day, you may experience abdominal cramping and numbness in the legs and arms.

So, what you need to do is discuss the matter with an expert. This way you can make the right choice as far as choosing and consuming sports supplements is concerned.

In short, this is an introduction to the benefits of sports supplements.

If you want to know more about supplements for sports, we suggest that you check out AthletWay. They offer tons of useful info for free.

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The #1 Reason You're Not Losing Weight On Weight Watchers Freestyle!

10 Tips To NOT Screw Up Your Diet!

7 Ways to Lose Weight Faster

Over weight is a major cause of concern now. Many University studies pointed out some tips to intake calorie as required per norms. There is no thumb rule for weight loss because each person has different metabolic rate. It depends on life-style of each a person. However, some common practices can reduce your weight to normal level.Here are the key points for your urgent attention.

1. Part your meal in three or more feed in a full-day cycle. Some people start crash diet but dilatation suggest to eat meal four times per day. Ensure that your metabolic rate matches with your calorie intake.https://ezinearticles.com/?7-Ways-to-Lose-Weight-Faster&id=9105878

2. Change your eating habit, chew food for a longer time, ensure food with enter into your stomach which can help you to increase your digesting system.

3. Drink Plenty of Water

Like food, water is essential for our body. Normally, 2 to 2.5 liters of water per day are advisable. It will not only improve your skin color but also help you to improve diet systems. Our body needs water to keep up blood volume and keep our body cells healthy by providing oxygen and nutrients. It also controls our body temperature. Eat Fiber Foods Eat food, which has more fiber. Banana, Orange, Apples are the most suitable fruits to keep you healthy. You need eating more food like fruits and vegetable, whole-grain bread, brown rice and beans, etc.

4. Follow the WHO guide of a complete food, which includes all types of vitamins, necessary minerals, fat and protein. Food is more essential but normally all the people not follow a complete food menu. So, it is essential to have a mix of food only!

5. Eat fruits, which contain high fibers.

6. Drink 8 glasses of water in a day. Yes, it is more essential for every human being to drink water as per minimum requirement, for the body.

7. Exercise regularly for 10-20 minutes as suggested by your physician or dietitian.

Quick Weight loss is appealing to people at large. Avoid skimmed milk, butter and ghee, which are "high rich" in fat.Furthermore, check your "BMI index" to stay fit. Lets, we get inspired by reading famous quotes from leading dietitian and nutritionist.

"Eat breakfast like a king, lunch like a prince, and dinner like a poor."

"To say that obesity is caused by merely consuming too much calorie are like saying the only cause of the American Revolution was the Boston Tea Party."

- Adele Davis

"Incorporate meal replacement products into your daily or weekly menu. Meal replacements - whether they're packaged foods such as Lean Cuisine, or shakes such as Slim Fast - are very helpful for maintaining long-term weight loss.] Using just two meal replacements a week would be enough to keep off ten pounds in a year, that's enough for weight loss for a minimal change in eating patterns."

- Dr. James Anderson, American Nutritionist.

Author is content writer, blogger and SEO consultant. Please contact him on thaker.rajesh@gmail.com. Visit. http://www.obesy.blogspot.com

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Ultimate Weight Loss Hypnosis -- 30 Day Challenge!

Sleep Deprivation and Weight Gain

Sleep needs vary across ages and are especially impacted by lifestyle and health. Researchers cannot pinpoint an exact amount of sleep need by people at different ages. However, sleep requirements vary from person to person even in the same age group.

There is a big difference between the amount of sleep one can get by on and the amount one needs to function optimally. For instance, if one is able to operate on six or seven hours of sleep doesn't mean one wouldn't feel a lot better and get more done if one spends an extra hour or two in bed.

The new recommendations of the daily sleep requirements for adults by the National Sleep Foundation include:

• Younger adults (18-25) - Sleep range is 7-9 hours
• Adults (26-64) - Sleep range is 7-9 hours
• Older adults (65+) - Sleep range is 7-8 hourshttps://ezinearticles.com/?Sleep-Deprivation-and-Weight-Gain&id=10115496

New born babies, infants, toddlers, children and teenagers have more daily requirements of sleep, which vary depending on their age.

Sleep deprivation occurs when an individual gets less sleep than they need to be attentive and alert. People vary in how little sleep is needed to be considered sleep-deprived. Some people such as older adults seem to be more resistant to the effects of sleep deprivation, while others, especially children and young adults, are more vulnerable.

Science has linked sleep deprivation with all kinds of health problems, from weight gain to a weakened immune system. Observational studies also suggest a link between sleep deprivation and obesity. Similar patterns have also been found in children and adolescents.

The following mechanisms have been found to underlie the link between sleep deprivation and weight gain -

Increase in ghrelin level -

In a research published in the Journal of Sleep Research in Sep. 2008, it has been found that a single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal‐weight healthy men, whereas morning serum leptin concentrations remain unaffected. Thus, the results provide further evidence for a disturbing influence of sleep loss on endocrine regulation of energy homeostasis, which in the long run may result in weight gain and obesity.

Ghrelin is a hormone produced in the gut and is often termed the hunger hormone. It sends a signal to the brain to feel hungry. Therefore, it plays a key role in regulating calorie intake and body fat levels.

Interference in carbohydrate metabolism -

Sleep deprivation interferes with the body's ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage. In one experiment, scientists disrupted participants sleep just enough to keep them from entering deep sleep but not enough to fully wake them. After these nights of deep-sleep deprivation, the subjects' insulin sensitivity and glucose tolerance went down by 25 percent.

Reduction in growth hormone -

Sleep deprivation reduces levels of growth hormone - a protein that helps regulate the body's proportions of fat and muscle. Experts estimate that as much as 75 percent of human growth hormone is released during sleep. Deep sleep is the most restorative all stages of sleep. During this stage of sleep, growth hormone is released and works to restore and rebuild our body and muscles from the stresses of the day.

Increase in cravings for high-calorie junk food -

Sleep deprivation even for one night creates pronounced changes in the way our brain responds to high-calorie junk foods. On days, when people don't have proper sleep, fattening foods like potato chips and sweets stimulates stronger responses in a part of the brain that helps govern the motivation to eat. But at the same time, they experience a sharp reduction in activity in the frontal cortex, a higher-level part of the brain, where consequences are weighed and rational decisions are made.

Increase in cortisol -

Researchers have found that sleep deprivation increases the level of cortisol hormone and other markers of inflammation.

Decrease in resting metabolic rate -

There is evidence indicating that sleep deprivation may lower the resting metabolic rate of the body. It is the number of calories our body burns when we're completely at rest. It's affected by age, weight, height, sex and muscle mass. This needs further validation but one contributing factor seems to be that poor sleep may cause muscle loss.

The bottom line -

Besides, eating right and exercising regularly, getting quality sleep is an important part of weight maintenance. Therefore, establishing healthy sleep habits can help our body maintain a healthy weight.

Article Source: https://EzineArticles.com/expert/Dr._Pran_Rangan/2322082

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5 Tips for Getting Enough Protein As a Vegan

Eating a healthy diet can be a challenge. For those who choose to follow a vegan lifestyle, that challenge can be increased because certain foods that provide protein (i.e., meats and fish) are no longer an option. For those individuals, it takes some careful attention to the diet and greater portions of certain foods in the diet to stay healthy and remain a vegan.

Beans Should Be a Big Part of Your Diet

Beans may not top the list for some people when it comes to favorite foods, but the variety of beans found in nature makes it easy to find a favorite and incorporate it into a weekly menu plan. That is helpful for those who need to eat them and eat them often. Certain types of beans include garbanzo, hummus, kidney, black, lima, fava and more. This means vegan individuals are likely to find a couple types that they enjoy adding to certain recipes or various dishes served in their home.

Add Seeds to Provide Protein

The world is filled with seeds. They help ensure the next generation of plants, both those humans plant and those that occur naturally in wild environments. For those who need seeds to boost their protein consumption, the variety of seeds guarantees a sufficient amount can be acquired and incorporated into the diet. Vegans can opt for pumpkin seeds, flax, hemp and sesame - just to name a few. That isn't to say there aren't other options, and better ones, to provide protein. However, these seeds can be helpful for various dishes and an average day of protein consumption.

Soy is a Big Help for Healthy Diets

Soy beans, soy cheese, tofu and even soy deli-style meats are available for those who choose to eat vegan and avoid meats and dairy. This can be a great boost to the lifestyle and particularly the meal plans to provide the necessary nutrients and still get to eat food that tastes good and doesn't interfere with the vegan lifestyle.

Whole Grains Can Be the Answer

Eating quinoa, granola, oats and breads that are made with whole grains ensure that your daily protein intake is met. This helps keep the body healthy and keep energy levels at their optimal.

Eating whole grains helps those who are hoping to lose weight as well, since they provide a fuller feeling for long and help dieters cut out unnecessary snacks during the day.

Make Sure to Find a Protein Superfood That You Love

A protein superfood can be an easy way to add the necessary nutrients. The product can be available in powder format and in various flavors, allowing you to easily transport it and consume flavors you enjoy as a shake when mixed with water or an addition to different meals.

With a superfood in powder form, the average person living a vegan lifestyle does not have to stress about finding food that fits their diet or insulting a host because they don't eat the meal offered. Simply let the host know that you have brought your own food in order to get the right amount of protein and a fuller feeling.

Find out more about protein superfood.

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Corporate Wellness Programs: The Importance Of Healthy Eating

Employees spend almost one third of their day working at the company. This means that many of them could be eating two major meals of the day (breakfast and lunch) at the company. At work, employees are working under stress and also feel some exhaustion from time to time, both physically and mentally. Studies show that stress increases the desire to eat in people and they most often pick up high fat or sugary foods. Hence, making the choice of wrong foods at the company cafeteria during those times can be detrimental to their health, well being and productivity. In the long run, regular consumption of such foods can result in health complications like being overweight or obese, increased risk of diabetes and hypertension, increased lipid levels, etc.

Today, cafeterias in the offices provide a variety of food options to their employees. The priority of the cafeteria at the work site is to provide food that the employees will buy and not necessarily the food that will promote health, as the taste of the food is more prioritized over the nutrition of the food. We all know tasty food means a heavy usage of oil, butter, cream, mawa, salt, sugar etc in food. Employees eat almost daily either breakfast and lunch or at least lunch at the company cafeteria. It is therefore very important that there are healthy and nutritious options made available to them.

How will providing healthy food options benefit a workplace:

1. No afternoon slumps: We know that glucose is required by our brain to keep it functioning, alert and working throughout the day. Eating foods that are high in fat and sugar will make the stomach feel heavy thus making the person sluggish and sleepy. Hence, it is very important that a nutritious, light, and tasty afternoon lunch is available to fight the afternoon post lunch slump. This will also help in keeping away from the unwanted cups of coffee, tea and other options that one may seek immediately post lunch to fight the sluggishness.

2. Increase in Morale: Eating a healthy diet promotes emotional and physical well-being. Being happy and in a calm state of mind will help the employee develop positive relationship with colleagues and improve creativity in work as there will be minimum stress associated with work.

3. Less sick leaves: Healthy eating will ensure that the body gets all the nutrients that are necessary to build, improve and strengthen the immune system. Good immunity ensures good health and less sickness.

What can be done to have a cafeteria with healthy food options?

Today, corporate wellness programs designed by health care professionals include office cafeteria assessment and advices, planning of healthy menus with interesting recipes and having healthy eating talks for the employees to understand the importance health even at work.

So, what is done by these health care professionals? Cafe Nutritionist In Mumbai have health care professionals which include trained dieticians and nutritionists that assess the canteen menu run by external agencies, calculate the calories of the foods served in the menu and educate the employees on their nutrition quotient. Alternatively, they can also design nutritious and interesting menus keeping in mind the principals of meal planning. Planning of healthy snacks is also under the purview of the dietitians and nutritionists deployed at the company. Hence, the mid evening hunger pangs need not be dealt with the vada pavs, samosas, French fries, etc. Healthier options can be made available to the employees.

Companies today are waking up to the needs of the health conscious employees. The tea and coffee can be replaced by these employees with the green tea, lemon tea, buttermilk or herbal tea made available at the office. Furthermore, companies can stock the office vending machines with healthy snacks like makhanas, kurmura, jowar puffs, unfried peanuts, roasted chana, etc. to provide the employees with the healthy snacking options. Fruits can also be made available to the employees at the cafeteria to fight the mid evening hunger pangs.

Obesity, diabetes, and hypertension are the conditions that result mainly from following an unhealthy lifestyle and eating patterns. It is very important to take care of food consumed, whether at work place or at home. A corporate wellness program should aim at increasing productivity of the workforce and planning nutritionally balanced and tasty menus is an integral part of these programs.

Arati Shah is an expert nutritionist and she runs her own weight loss centre in Mumbai, Café Nutrition. Having earned a Bachelor's Degree in Nutrition along with a Post-Graduation in Sports Sciences and Nutrition from S.N.D.T Juhu, she is one of the top child nutritionist in Mumbai who can also guide the concerned parents about the right nutrition for children with same efficacy. She heads the Nutrition team in Mumbai and takes personal interest in each and every client of Café Nutrition. In addition, her sports nutritionist programs are easy to follow as she works on bringing about a change with our regular food habits.

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8 Ways to Gain Impulse Control

Do you struggle with being able to control your impulses? Do you find it hard to stop yourself from indulging when you would like to be more in control? This could mean anything from trying to stop yourself from overeating or maybe shopping and buying something you know you shouldn't buy right now. Or maybe you want to stop yourself from gambling too much, or maybe your impulses are causing you to chase after someone you know is clearly wrong for you but you just can't seem to stop yourself from this destructive pattern. Impulse control can take many forms in your life. It doesn't really matter what form of impulses we're talking about here, the issue is all the same. When the impulse to do the destructive behavior comes over you it's difficult to control it and that's what we're trying to gain mastery over.

So how do we do that? Well, I'm going to show you how you can re-direct your brain and change those pathways to different and more healthy patterns so that you're not caught up in that self-destructive loop anymore.

Negative impulses are an unhealthy way of behaving so the first thing we need to do is begin a healthier way of behaving. So consider the following steps to clearing away the negative energy and replacing it with positive new habits.

1. Get plenty of sleep. Studies have shown that sleep deprivation has a negative impact on your ability to control your impulses. In some severe cases it can cause you to be confused and even appear drunk and affect your cognitive ability. Sleep is very important for many other aspects of our lives as well. It's a well known fact that people who get less than 6 hours of sleep have a harder time losing weight than people who are well rested.

1. Drink plenty of water. Dehydration is a serious issue. In addition to throwing off your electrolytes it can cause you to think you're hungry and can cause you to have difficulty concentrating, paying attention, and controlling your impulses, even mimicking dementia in some cases.

1. Keep busy. This may sound trite, but if you know you have a problem with impulse control in some area such as eating, or smoking, gambling or anything else that you are especially aware of then you can absolutely be aware of it and get a hobby or find some activity that you know you can do when these impulses arise. If you know you'll want to have a snack at 3 pm or maybe a cigarette, then maybe arrange to work on your hobby then or read a book, or work on some craft. When I quit smoking "cold turkey" 30 years ago, I planned ahead for this and when the cravings took hold I taught myself to crochet and make hooked rugs so my hands were always busy and I never wanted to stop what I was working on to go out and have a cigarette. This method worked perfectly and not only did it help with my impulse control everyone got a pair of crocheted slippers that Christmas as well.

1. Meet new people. Join new activities/groups. At the time I was quitting smoking, I joined several classes to learn new crafts such as the rug hooking class and also a microwave cooking class. This not only got me out of the house, but I met a bunch of new and interesting people which in turn got me into other interests. One of the women I met was into macramé and she taught me how to do that so I began making macramé tables and purses. I got very crafty. AND BUSY! And I also was going out with these new people so it got my mind off of my impulses. I was creating new brain pathways and changing the old ones.

1. Exercise. This one could be a hard one if you don't like exercise. I don't like it, but it was good for me. I joined a gym and began going to the gym daily after work. When you're at the gym you can't be smoking or snacking. And you're with healthy, busy people. This kind of healthy behavior can't help but rub off on you. But you don't have to spend money at the gym. Walking is free and so is body weight exercise you can do at home. The point is just to do something healthy for your body that is counter-productive to the unhealthy behaviors you were previously doing. Before long you'll realize that you don't have those unhealthy impulses anymore because you've replaced them with healthier ones.

1. Eat right. Learn healthy ways to eat and maybe try some new recipes with healthier ways to have your favorite foods. It can't hurt and it's always fun to try new foods that you've never tried before. Maybe try some new international recipes. Expand your horizons. Maybe cut back on your portions a little bit and see what happens. You might find that you don't require as much food as you always ate before. Change it up a little bit.

1. Meditate.This is good for your health and your soul. Try to take a little time each day to just meditate for a few minutes. Have a little quiet time and relax. Give your body time to recharge it's batteries.

8.Be Grateful. I try to be thankful each and every day for all of my blessings. I believe that being grateful puts you in a zen state and makes you aware of how blessed you are and makes you want to do for others and make them happy too. I believe impulse control comes from being in a state of balance and gratitude.

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THE KETOGENIC DIET: Why It’s Superior To Low Carb, Paleo, & The Atkins Diet!

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K2: An Important Vitamin You May Not Know

Many people know that vitamin K1 is involved in helping blood clot. It's found in plant foods, particularly leafy greens. Examples include kale, collard greens, spinach, turnip greens, broccoli, and Brussels sprouts.

Apparently, vitamin K1 deficiency is rare.

But another vitamin - K2 - is important for its completely different functions. K2 helps to:
• prevent cardiovascular disease
• form strong bones and teeth
• prevent osteoporosis
• prevent kidney stones
• promote healthy skin and prevent wrinkles
• prevent cavities, and more.

K2 is found primarily in animal products and fermented foods. (It has several subtypes, but I'm going to declare that info beyond the scope of this brief article!) Food sources of K2 are listed below.

While K1 and K2 are similar in structure, they seem so different. Is there any connection between the two? And if so, what is it?

Let's Start with How K2 Prevents Cardiovascular Disease

K2 promotes the deposit of calcium in bones and teeth, especially when it's combined with vitamin D3. That's because K2 activates osteocalcin and other proteins related to skeletal growth and bone formation.

Yet K2 also prevents the deposit of calcium in soft tissues, where it doesn't belong. As a result, it can help prevent calcification of arteries and the formation of atherosclerotic plaques.

That's its link with cardiovascular disease prevention.

Why Are Animal Products the Primary K2 Source?

The human body can convert K1 to K2 but is limited in its ability to do that. Animals are better at the conversion process.

And here we find the connection between the 2 vitamins.

Animals get their K1 from eating grasses and other plants. They convert that K1 to K2.

So it's not enough to eat cheese or butter to get K2, for example - even though some sources simply list those foods. Instead, we need to choose cheese or butter from grass-fed cows because of the K1/K2 connection.

Fermented cheeses - such as Jarlsberg, Edam, Gouda, cheddar, Brie, and blue - contain vitamin K2 formed by the bacteria used during their production. Of these, cheddar and Brie are particularly high in K2 due to the types of bacteria used.

Ghee (clarified butter) from grass-fed cows is an excellent source of K2, even better than regular butter.

Egg yolks are another good source of K2 - but should come from free-range chickens, which eat grasses.

Dark chicken meat and beef are good K2 sources, but again should be from grass-fed animals.

Two other sources are goose liver and chicken liver. In keeping with the other K2 info, my recommendation would be to eat free-range versions of those animal products, as well.

What Should Vegans Eat to Get K2?

Natto from fermented soy is one of the few non-animal sources of vitamin K2, and has a high K2 content.

Sauerkraut is another K2 source.

I suggest real, fermented sauerkraut. That means the label should list only 2 ingredients: cabbage and salt. Possibly water, as well. Avoid a more "standard" product with vinegar. That would actually be pickled cabbage, not fermented sauerkraut.

Kimchi is fermented vegetables and also contains K2.

So there's a little info on vitamin K2. Because we can convert K1 to K2 to some degree, I'd recommend that you eat plenty of leafy green vegetables - for many health reasons, but also to get lots of K1.

If you have any blood clotting problems, check with your doctor to be sure eating leafy green veggies is a good option for you.

Would you like other simple food tips? Perfect. That's what I do! Just visit http://www.LastResortNutrition.com and grab your free Empowered Eating Consult. Discover how easy it is to make small shifts that yield big results!

Brought to you by Dr. Joan Kent, best-selling author of Stronger Than Sugar: 7 Simple Steps to Defeat Sugar Addiction, Lift Your Mood, and Transform Your Health.

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10 Dirty Fruits and Veggies!

So before you hit the grocery store, see how some of your favorite fruits and veggies measured up.

Did one of your favorites make the list? Don't worry, the EWG recommends purchasing organic or locally grown varieties, which can lower pesticide intake by 80% versus conventionally grown produce.https://ezinearticles.com/?10-Dirty-Fruits-and-Veggies!&id=10086226

Celery 

This stalky vegetable tops the dirty list. Research showed that a single celery stalk had 13 pesticides, while, on the whole, celery contained as many as 67 pesticides.

Chemicals fester on this vegetable as it has no protective skin and its stems cup inward, making it difficult to wash the entire surface of the stalk. It's not easy to find locally grown celery, so if you like this crunchy veggie, go organic.

Peaches 

Peaches are laced with 67 different chemicals, placing it second on the list of most contaminated fruits and vegetables. They have soft fuzzy skin, a delicate structure, and high susceptibility to most pests, causing them to spray more frequently.

Strawberries 

This red, juicy fruit has a soft, seedy skin, allowing easier absorption of pesticides. Research showed that strawberries contained 53 pesticides. Try to buy strawberries at a local farmer's market for a sweet dessert.

Apples 

Apples are high-maintenance fruit, needing many pesticides to stave off mold, pests, and diseases. The EWG found 47 different kinds of pesticides on apples, and while produce washes can help remove some of the residues, they're not 100% effective.

Blueberries (domestic) 

These antioxidant-rich berries have a thin layer of skin that allows chemicals to more easily contaminate the fruit. Domestic blueberries were loaded with 13 pesticides on a single sample, according to the EWG. Imported blueberries also made the list at No. 14 for the dirtiest produce.

Sweet bell pepper 

This crunchy, yet thin-skinned vegetable is highly susceptible to pesticides. According to the EWG, sweet bell peppers showed traces of 63 types of pesticides. While some pesticides can be washed away, many still remain.

Spinach, kale, collard greens 

These leafy green vegetables are on the list, with spinach loaded with 45 different kinds of pesticides and kale 57.

In 2006, Dole recalled bagged baby spinach after multiple E. coli illnesses associated with the vegetable made their way across the country.

Grapes (imported) 

These tiny fruits have extremely thin skins, allowing for easy absorption of pesticides. And think twice before buying imported wine. The grapes that go into the wine could be coming from vineyards that use too many pesticides.

Potatoes 

Have you ever indulged in a potato skin at your favorite restaurant? You might want to think twice before eating the skin. This spud was highly laced with pesticides-36, according to the EWG-that are needed to prevent pests and diseases.

Cherries 

Cherries, like blueberries, strawberries, and peaches, have a thin coating of skin-often not enough to protect the fruit from harmful pesticides.

Research showed cherries grown in the U.S. had three times the number of pesticides as imported cherries. Because cherries contain ellagic acid, an antioxidant that neutralizes carcinogens, it's worthwhile to buy organic or seek imported ones.

Written by Bruce Brightman. The Founder of LifeSource Vitamin. Est. 1992 Our core beliefs have never changed. We believe in committing to charity, health and most importantly honoring God. By committing ourselves to a greater cause, we've been able to help fund major Christian outreach organizations worldwide, at the same time providing customers with superior, whole food based multivitamins and nutritional supplements to help people live longer and healthier lives. http://www.lifesourcevitamins.com

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