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A Menu for Smoothies That Are Low in Calories

Instead of the conventional breakfast why not try a smoothie? My recipe is simple, easy to make, and great for the health. Yoghurt is the base for it and the fruits involve low calories and low glycemic qualities. They replace breakfast cereals and morning snacks when done right and give enough energy to get you easily satisfied until lunch-time. The key is not to cheat by adding other things to the menu.

My recipe starts with a couple of tablespoons of an increased protein yoghurt. Yes, it is dairy but not as unhealthy as milk. It is also lighter in calories.

My selection of fruits is designed for taste and quality. They include strawberries; blueberries; kiwi fruit; apples; pears; passion fruit; and a banana. Usually four or five from this selection is enough. To this add one stick of celery, which is also low-calorie and good for the skin.

Whizz the mix until it is turns into a smooth consistency. Pour it into a large breakfast bowl and devour with a spoon. A hot cup of tea or coffee to follow after around 30 minutes to give the digestive juices a chance to do their work.

No weight loss is possible by diet alone because exercise is important. Muscles need to work and the body needs movement. Those who vegetate all day and do nothing but eat will always suffer from health problems. The heart muscles also need a good workout.

That's why I joined a gym and spend at least 30 minutes a day on the bike followed by a work-out on the other machines. Stretching the neck, back, and thigh muscles is a must. Balance is also important and if one can get some PT training through classes at the facility they are a good addition to the regime. Don't be put off by paying small fees as there is nothing more important than good health and keeping fit.

Norma Holt has knowledge that enables her to understand many issues. Political, social and behavioural problems are usually on her list for discussion as well as anything to do with the Spirit of the Universe and reincarnation, which she experienced. She is happy to hear from any of her readers

Article Source: http://EzineArticles.com/9762627

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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.

Article Source: http://EzineArticles.com/10013201

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.

Article Source: http://EzineArticles.com/10129608

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.

Article Source: http://EzineArticles.com/10136745

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