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If you are not trying to sell a diet book or get on an
afternoon medical news program, you probably don’t think giving up a food group
is a magic bullet for weight loss. Actually, it is. So is a cleanse. That is
what crash diets are, even if they don’t work in the long term.
In the last few years we also have been told by
mainstream media that wheat is some kind of special food for creating obesity,
and then others have said both sucrose and high-fructose corn syrup are. A few
even implicate artificial sweeteners. Blah, Blah, Blah.
Now a paper is claiming it’s meat.
Meat has been criticized by the eugenics-derived
population control movement for carbon dioxide emissions (if poor people would
just stick to vegetables, the wealthy could have air conditioning without
guilt) while vegetarians want meat gone for self-identification reasons, but
causing obesity is new. What it lacks is what all of other claims about special
obesity-generating foods lack – a valid biological hypothesis. Instead it falls
back on correlational epidemiology – using Body Mass Index (BMI), no less,
which isn’t taken seriously anywhere – and they throw in some evolutionary
speculation to make it feel more like science. It’s nice to admit confounders,
but they are still there.
Using food availability data from the U.N.s Food and
Agriculture Organization and World Health Organisation, along with the World
Bank, the scholars mapped meat consumption and obesity rates in 170 countries
and their correlation analyses found that meat availability accounted for 50
percent of the obesity variation – even after controlling for calorie
consumption and exercise. Meat contributed 13 percent to obesity, the same as
sugar.
But they don’t know what people actually ate, they just
know what people could have eaten.
Still, that protein is directly responsible for obesity
is at least original. They contend because protein takes longer to digest, it
turns into fat because carbohydrates and dietary fat are used for energy first.
The flaw in that is that you can’t control for calories and then blame what
takes longer to digest – it’s still too many calories. If carbohydrates and
dietary fat are too large a source of calories, people will get fat. Giving up
meat would not prevent it. But they suggest other studies agree with them, a
scientific logical fallacy, which have found that people who eat more plants
are thinner. Studies have also found vegetarians have more mental health issues
and cancer – that does not mean the diet caused those.
Regardless, the authors contend the world needs to eat
less meat, along with less sugar. Instead, people just need to eat less of
everything. In 100 percent of studies, people who consumed fewer calories than
they burned, regardless of the type of calories, lost weight. Remember, losing weight is not the same as losing fat.
NOTES: The CEO of
Crossfit even claims Coca-Cola causes diabetes. Then proudly endorses Pepsi. If
you can’t figure out a metabolic pathway where that makes sense, you will never
run a $4 billion company selling exercise videos.
Bottom Line : There is no need to give up healthy meat
completely. This is the kind of nonsense that plaques the health and fitness
industry and why people get so confused.
Understand I absolutely love my job. It can be very
rewarding,but there is another side to it. When I find myself becoming
extremely frustrated with a particular client or listening to someone give me
excuse after excuse as to why they cannot accomplish the most simple of task’s I
do find myself thinking “ Why bother. They know the consequences of the choices
they are making,why should I care “.Then i remember the concept of “Anyway”. The Paradoxical Commandments were
written in 1968 by Kent Keith and are contained in a book called AnyWay.
People
are illogical, unreasonable, and self-centered.
Love them anyway.
If
you do good, people will accuse you of selfish ulterior motives.
Do good anyway.
If
you are successful, you will win false friends and true enemies.
Succeed anyway.
The
good you do today will be forgotten tomorrow.
Do good anyway.
Honesty
and frankness make you vulnerable.
Be honest and frank anyway.
The
biggest men and women with the biggest ideas can be shot down
by the smallest men and women with the smallest minds.
Think big anyway.
People
favor underdogs but follow only top dogs.
Fight for a few underdogs anyway.
What
you spend years building may be destroyed overnight.
Build anyway.
People
really need help but may attack you if you do help them.
Help people anyway.
Give
the world the best you have and you’ll get kicked in the teeth.
Give the world the best you have anyway.
I truly believe this is what keeps me going. One small
victory can offset numerous losses.
Bottom Line: Be who you are. Be honest . Always look for
the little “W’s” to put in the win column . Go around,over or under the
negativity but never try to go thru it. That just takes to much energy.
Better
Mood: Cranky? Get moving. Exercise makes you feel happier. When
you work out, your body makes endorphins -- "feel-good" chemicals in
the brain. You can actually start to feel better within a few minutes of
moving. But the effects of regular exercise can last for a long time.
More
Energy: You might not expect it, but using energy to exercise
gives you more get-up-and-go. Sometimes when you're tired, the last thing you
want to do is move. But when you exercise regularly, that fatigue goes away and
you find yourself with a lot more pep.
Good
Night's Sleep: Get regular exercise to help you fall asleep
faster and sleep more soundly. The harder you exercise, the more likely you are
to have a good night's sleep. It doesn't matter when you exercise, as long as
you don’t have trouble sleeping. If you do have problems, though, work out
earlier in the day.
More
Confidence: You just walked a mile or ran your first 5K.
Success like that can boost your self-esteem and make you ready to conquer
anything. Exercise makes you feel good about yourself.
Less
Stress: Exercise calms your body and your brain. After your body
works hard, the levels of stress hormones -- like adrenaline and cortisol --
drop. Stress and anxiety fade away, especially after aerobic exercise.
More
Productive: Want to be more efficient at work? Take a
break and get some exercise. In one study, people who got moving in the middle
of the day were much more productive when they went back to work. They also
were happier and got along better with their co-workers.
Weight
Control: Exercise and diet work together to keep your weight
healthy. Whether you want to lose some inches around the waist or just avoid
putting on extra pounds, exercise is the key. Try to work out 30 minutes most
days of the week
Long
Life: Regular exercise can add years to your life. And that
counts even if you're not a hard-core fitness buff. Just get moving. Even a
little exercise can help you live longer than not exercising at all. The
American Heart Association says each hour of exercise adds 2 hours to your
life.
Strong
Bones and Muscles: Your bones and muscles get stronger when you
work out. It's especially important to do weight-bearing exercise, such as
weight-lifting, tennis, walking, and dancing. This can help build bones as you
get older. And it can help ward off osteoporosis and protect your balance and
coordination.
Healthy
Heart: It's no secret that exercise is great for your heart.
Regular workouts lower your risk of heart disease, improve your blood
cholesterol levels, and help control and even prevent high blood pressure.
Lower
Risk of Cancer: Regular exercise can cut your risk of some
cancers, including colon, breast, and lung. And people who have cancer have
better quality of life when they exercise.
Less
Arthritis Pain: If you have arthritis, regular exercise can
help ease your pain. And it can make your daily activities easier. Try
non-impact exercises like swimming. They can be easier on sore joints.
Bottom Line : Get your butt moving ! Once you get started you'll never look back.
Dieting for fat loss is like taking paracetamol for a
brain tumour. If you are 2 stone or more overweight you’re already ill. Things
are already going wrong. Hormones are not regulating themselves. Vital organs
are beginning to malfunction. Many people are of the impression that being
overweight is the cause of many illnesses. High blood pressure. Diabetes. High cholesterol.
Metabolic syndrome X. Cancer. The list goes on and on. The fact is by the time
you realise you have a weight problem; many of these conditions are already in
the early stages. I am not even going to go into the wear and tear excess
weight puts on your body. The wonderful thing about the human body is it will
send you signals. It will tell you “Hey! Listen up. Things aren’t going so well”.
It will keep fighting for survival. Up to a point that is. In all of the years I
have been a Professional Personal Trainer I have never met one single person
who took charge of their life. Got the weight off. Got fit and healthy and said
to me “ It wasn’t worth it. I wish I hadn’t done it“. Not one.
The point of
this is simple. It doesn’t matter what your personal circumstances are. I don’t
care if you are 2 stone or 12 stone overweight. If your 20 years old or 60. It
is never too late.Did you know that by doing as little as 90 minutes a week of
regular exercise you can dramatically change your life. Just 3 thirty minute
sessions. That’s it. The weight will start to drop off. Your energy levels will
rise. You’ll sleep better. You’ll be happier. I promise. All I’m asking you to
do is just try. For the next four weeks commit yourself to 3 thirty minute sessions a week . At the
end of the four weeks get back to me and let me know how you feel. I cannot
make it any easier than that. If your not sure what to do, then go to a health
club and take out a one month membership. At least you can take a variety of classes,
go swimming or lift some weights. If possible ,get your partner or a friend to
take up the challenge with you. You have absolutely nothing to lose and
everything to gain. Who knows ,you may actually enjoy it !
The ancient art of acupuncture has been used in Asia for
centuries to treat many conditions and relieve pain. It’s now being used in the
United States and other Western countries to ease low back pain, shingles and
other nerve pain, hand and knee pain, headache, fibromyalgia, and menstrual
pain.
Traditional Chinese acupuncture involves the insertion of
extremely fine needles into the skin at specific “acupoints.” This could
relieve pain by releasing endorphins, the body’s natural painkilling chemicals,
and by affecting the part of the brain that governs serotonin, a brain
transmitter involved with mood.
In Chinese acupuncture, the acupuncturist may turn or
twirl the needles slightly or apply heat or electrical stimulation to enhance
the effects. He or she may also burn a therapeutic herb near the skin; this is
called moxibustion.
A Japanese form of acupuncture involves more shallow
needle insertion than in Chinese acupuncture, and the needles aren’t usually
manipulated. Korean acupuncture focuses on applying needles to points just in
the hands and feet. (Acupressure, in contrast, does not use needles. Instead,
deep pressure is usually applies with fingers or thumbs at acupressure points.)
The acupuncturist typically inserts four to 10 needles
and leaves them in place for 10 to 30 minutes while you rest. A usual course of
treatment includes six to 12 sessions over a three-month period.
Acupuncture is generally quite safe, and the complication
rate appears to be quite low. A review of complications reported in medical
journals found that the most serious problem was accidental insertion of a
needle into the pleural space between the lungs and the chest wall. The advent
of single-use, sealed needle packages has all but eliminated the risks of
blood-borne infection such as hepatitis B or HIV.
Does acupuncture really work to quell pain? The evidence
is mixed, with some studies showing that acupuncture relieves pain and others
showing that it works no better than “sham” acupuncture. One of the problems
deciphering study results is that most acupuncture studies have been small.
Finding a proper comparison, akin to the placebo (sugar pill) used in
medication studies, complicates matters. It’s also possible that acupuncture
works for some people and not others.
If you decide to try acupuncture, seek out an experienced
acupuncturist. Licensing requirements vary from state to state. In states with
no licensing requirements, your best bet is to find an acupuncturist with
certification from the National Certification Commission for Acupuncture and
Oriental Medicine.
For more on treating common pain conditions and learning
about other mind-body solutions, buy Pain Relief Without Drugs or Surgery by
Harvard Medical School.
Lots
of Know-How
They’re called the golden years for a reason. Getting
older has its perks. For one, you’re good at using what you’ve learned. This is
called crystalized intelligence, and it keeps getting better, even when you’re
65 or 70.
Mr.
Nice Guy
Turns out you might not be a grumpy old man (or woman),
after all. You’ll probably get more agreeable as you age, at least through your
60s. You’re also likely to be happier and less inclined to get angry.
Scientists haven’t figured out exactly why this happens, but they do have some
theories. Older people might control their emotions better, and focus more on
how to make the most of life.
Play
Well With Others
You’re more in tune with other people’s emotions in your
40s than at any other time in your life.
That insight into how others think and feel can make living with your
loved ones easier and help you get along better with your coworkers, too.
What's
That Doing There?
Around the time the hair on your head starts to
disappear, it can show up in the strangest places. This can mean large hairs in
older guys' noses and ears. Older women may notice small hairs on their chins.
This is all caused by changes in our hormones.
Better
Sex
Older women may have sex less often than when they were
younger, but apparently they make it count. In a study of women 40 and over,
researchers found that sexual satisfaction improved with age. Women over 80
were more likely than those between 55 and 79 to say they were satisfied during
sex.
Rise
And Shine
There’s a good chance you’ll become the morning person
you’ve always wanted to be -- in your 60s. Our sleeping patterns can shift as
we age, so we get sleepier earlier and wake up earlier. That seems to work out
well. One study showed that even though folks over 65 tend to wake up during
the night, most said they regularly get a good night’s sleep.
Don't
Quit Your Day Job
Early retirement might not be the best thing for your
health -- unless you have a fun second career. A study called the Longevity
Project found that people who work hard at a job they enjoy live the longest.
That, along with good friends and a good marriage, could be the key to sticking
around a while.
Fear
Is Not Your Friend
You may worry more about breaking bones as you age. But
you’re more likely to take a tumble if you’re scared of falling. One study
found that about a third of adults over 65 have that fear. And it’s
understandable, because falls are the leading cause of injuries for older
people.
Weight
of the World
The longer you’re alive, the more gravity brings you
down. The spaces between the bones in your spine -- called vertebrae -- get
closer together. That can make you about an inch shorter as you get older.
Bottom Line: Don’t talk yourself into being “old”. Life is
great at any age. Whether you enjoy it or not is entirely up to you. Take care
of yourself, stay active and have fun!
Lean Red Meat :
If you're a steak-and-potatoes guy, you're in luck. Red
meat can be good for you, says Leslie Bonci, MPH, RD, a dietitian for the
Pittsburgh Steelers(NFL). Lean cuts of beef and pork are packed with protein and
have only a little more fat than chicken breast. Red meat is also a good source
of leucine, an amino acid that helps build muscle.
Dart Cherries:
How do the Pittsburgh Steelers(NFL) soothe sore muscles?
Cherry juice. Bonci says she keeps some in their training room at all times.
The pigment in cherries and cherry juice mimics the effects of some
anti-inflammatory medicines,and there are no side
effects.
Chocolate:
Chocolate may improve blood flow if you eat the right
kind.The flavanols in dark chocolate may curb levels of bad cholesterol,
improve circulation, and keep blood pressure in check. Men with poor blood flow
are more likely to have erection problems, so heart-wise foods may protect your
sex life, too. But too much chocolate can lead to weight gain. Enjoy 1 ounce a
day instead of other sweets.
Shellfish:
Shellfish and other types of seafood are rich in zinc,
which is critically important for the heart, muscles, and reproductive system.
Zinc levels below normal are linked to poor sperm quality and male infertility.
Not fond of seafood? Beef, turkey, chicken, nuts, and seeds offer a healthy
dose of zinc, too.
Avocado:
Sure, this creamy fruit is high in fat, but it's the good
kind. The monounsaturated fat in avocados packs a one-two punch against
cholesterol. It can knock down total cholesterol and "bad"
cholesterol (LDL), too. The trick is to use a "mono" fat instead of
saturated or trans fats. And eat no more than 25%-35% of all your calories from
fat. Olive oil and nuts also contain good fats.
Fatty Fish:
Fatty fish like salmon, herring, sardines, and halibut
are another excellent source of healthy fat. They have a special type known as
omega-3 fatty acids. These protect against heart disease, the top killer of men
in the U. S. Two servings of fatty fish a week can lower your chances of dying
from heart disease.
Ginger:
Slices of this spicy root are often served with sushi or
grated into an Asian stir-fry. Health-wise, ginger may help calm inflammation
in the body -- which can come in handy when you push yourself too hard. Eating
ginger regularly may help reduce the pain of exercise-related muscle injuries.
Milk and Yogurt:
The whey in milk and yogurt is another source of leucine,
a muscle-building amino acid. Bonci recommends Greek yogurt, with a thick,
creamy taste that men may like better. It's also packed with protein,
potassium, and friendly bacteria that keep the gut healthy. "Plus, it
requires no preparation whatsoever."
Bananas:
The banana is celebrated for its bounty of potassium --
and with good reason. Potassium is critical for muscle contractions and bone
health. It also helps blood pressure. Getting enough potassium may be as
important as eating less sodium when it comes to lowering blood pressure.
Pistachios:
Nuts provide protein, fiber, and zinc while satisfying
the urge for a crunchy, salty snack. Pistachios are a stand out -- higher in
plant sterols that can improve cholesterol levels. Eat them from the shell, so
you work harder for each one. It's a fun way to snack and keeps you from
gobbling up too many calories too quickly.
Brazil Nuts:
A single ounce of Brazil nuts has seven times the daily
value of selenium. This mineral boosts the immune system and helps the thyroid
gland.
Tomato Sauce:
Tomatoes are rich in lycopene, a substance that may
protect against some cancers. Some research suggests that men who eat tomato
sauce regularly are less likely to get prostate cancer, but not all studies
support this. Tomatoes have many other plant nutrients, too, that support good
health. Adding salsa to a burrito or tomato sauce to pasta is an easy way to
make a meal more nutritious.
Soy Foods:
The food that offers the best protection against prostate
cancer may be soy. That's the finding from a study of 40 nations. Tofu, miso
soup, and soy milk are all delicious ways to eat more soy. In Asian countries,
people eat up to 90 times more soy foods than Americans eat. And prostate
cancer is far less common in those countries.
Vegetables:
Vegetables are packed with phytochemicals, nutrients that
boost cell health and protect against cancer. There are many different
phytochemicals, and the best way to get a variety of them is to eat different
colored veggies. There should be color on your plate at every meal.
Orange Vegetables:
Orange vegetables are an excellent source of
beta-carotene, lutein, and vitamin C. These nutrients may lower your odds of
developing an enlarged prostate, according to a large study. Good choices
include red bell peppers, carrots, pumpkins, and sweet potatoes.
Leafy Green Vegetables:
Spinach, collard greens, and kale can help the eyes as
well as the prostate. These leafy green vegetables have plenty of lutein and
zeaxanthin. Both nutrients protect against cataracts and age-related macular
degeneration, an eye disease that impairs vision.
Eggs:
Eggs provide lutein, protein, and iron, but you have to
eat the whole egg. One yolk, with 185 mg of cholesterol, fits into the 300 mg
daily limit for healthy people. You might also cut back on high-cholesterol
sweets to make room for whole eggs in your diet. If you have high cholesterol,
ask your doctor if you should limit how many eggs you eat per week.
High-Fiber Cereal:
Fiber may not sound manly, but it can be a performance
enhancer. Executive or athlete, you can't focus on your goals if your gut is
acting up. Fiber keeps you full longer and helps your digestive system run
smoothly. This doesn't mean you have to give up your favorite cereal -- just
try mixing in some shredded wheat. Don't deprive yourself,but add something good.
Brown Rice:
Brown rice is another great source of fiber, and it's
easy to dress up with tasty, colorful food. Try adding lean meat, baby spinach,
and pineapple. If you don't like the texture, mix some white rice with the
brown. Brown rice and other whole grains can help you stay at a healthy weight
and lower your risk of heart disease and type 2 diabetes
Berries:
Berries can help you be on top of your game
mentally as well as physically. They're loaded with
antioxidants that may help lower the risk of cancer. Animal studies suggest
blueberries can also enhance memory and thinking. Similar research in people is
in its infancy, but looks promising. When fresh berries are expensive or tough
to find, try buying them frozen and making a shake.
Coffee:
When you need a pick-me-up, Bonci recommends making a
good old-fashioned cup of joe. Research shows it can make you more alert, and
plain coffee has almost no calories. This makes it a far better choice than
expensive, high-calorie energy drinks.
Focus on the Good Stuff:
To change your diet, add good foods rather than denying
yourself bad ones. As you get used to eating more fruits, vegetables, lean
meats, and whole grains, these foods may come to replace some of the less
healthy choices. You'll play better today and stay in the game longer once you make the decision to start eating healthy.
Bottom Line : Making healthy choices takes no more time and energy than making poor choices.
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