For many people, the central focus of dieting is in restriction. In order to lose weight, they think they must remove certain foods from their diets entirely. Fat, sugar and carbohydrates have all been demonized by weight-loss gurus pitching a new diet program. While many of these diets do work, the heavy restrictions are unnecessary and sometimes even harmful. Foods are not inherently bad; the way that they are prepared and eaten is the culprit in weight gain.

Weight Loss Secrets

At the end of the day, the majority of what controls weight loss is a simple calculation: Calories in equal less than calories out. As long as you expend more calories than you take in, your body will burn fat and you will slim down. Not all calories are created equally, however, and research suggests that the body breaks down certain foods differently than others.

Part of the reason that obesity is a greater concern in the last few decades than a few generations ago is that people are relying more and more on processed foods. The human body is designed to eat whole foods like fruits, vegetables, grains and meats. Processed foods like candy, soda, chips and fast food are full of empty calories. Rather than restricting diets to completely eliminate starches or fats, it makes much more sense to focus on eating as many whole foods as possible. This allows people to get the full nutritional value from their meals.

Eating Clean

“Clean eating” is a diet focusing on eating whole, natural foods. People can eat whole grains, fruits, vegetables, lean meats, nuts, seeds and legumes. Some clean eating advocates provide a structured diet with limited caloric intake, while others offer a more free-for-all mentality that suggests you can eat as much of the whole foods as you wish.

Certainly, whole foods are often not as calorie-dense as processed foods, so you can eat more of then while staying within a healthy caloric intake. Fruits and vegetables are high in fiber and low in calories, meaning that people can eat substantially more of them than they can processed foods. Whole grains are especially low-calorie per serving due to their high fiber content; the fiber also helps to maintain heart health and promote digestion.

Many eat-clean dieters are also conscientious of the environment and economy. These people choose to buy organic meat and produce or locally-source their food from farmer’s markets or Community Supported Agriculture groups. Moving money from the pockets of large-scale food producers and into the hands of local businesses may not be a primary goal of all dieters, but it is an added benefit of many clean-eating fans.

What Foods to Eat on a Whole Food Diet

Unlike other diets, clean eating is very easy to start and requires no particularly strange or expensive ingredients. Indeed, many people find that they can save money by buying exclusively whole foods. When shopping, stick to the perimeter of the store and focus on fruits, vegetables, meats and dairy rather than venturing into the center aisles where frozen and boxed convenience foods are sold. Here are some more specific tips:

Things to Avoid on a Clean Diet: 

• Pre-made foods like frozen pizzas, pot pies, burritos or other microwavable convenience foods
• Anything with a high sodium content, which is a sure sign of heavy processing and can lead to heart disease
• Processed meats like hot dog, bacon and sausage
• Foods high in saturated fat
• Anything high in preservatives or ingredients you can’t pronounce

Things to Eat on a Clean Diet: 

• Lean protein, especially from non-meat sources such as legumes
• Green leafy vegetables like kale, spinach, collard or mustard greens
• A wide variety of whole grains like quinoa, spelt, wheat berries and others
• Good fats such as those in nuts, avocados and fish

Ultimately, any diet focused on whole foods and with a heavy emphasis on fruits and vegetables will promote good health. Although it may take some effort to transition to these healthy foods, the benefits of weight loss, high nutrition and even reduced spending will soon make up for the temporary inconvenience of learning new cooking techniques and trying new things.

SOURCES:

http://www.forbes.com/sites/michellemaisto/2012/03/15/celebrity-detox-advisor-talks-eating-clean-smartest-choices/

http://www.webmd.com/diet/features/eat-clean-diet-review

Good Fat vs Bad Fat

Bad fats are saturated and trans fats such as those rendered from animals or used in deep-frying. These fats invade the blood stream and clog arteries, leading to high blood pressure and other heart problems. They’re also associated with cholesterol production and other major health issues. Other fats, known as “good fats” are monounsaturated or polyunsaturated fats. These are found in nuts and olive oil, and they actually play a role in reducing cholesterol in the bloodstream and lowering the risk of heart attack, stroke and other cardiovascular issues.

Good fats can actually act to reverse the damage caused to the body by saturated and trans fats. It’s also a good source of Vitamin E, an antioxidant that many people are deficient in. Because they are calorie dense, foods with monounsaturated or polyunsaturated fats are usually quite filling and help to stabilize blood sugar levels, which can reduce the intake of sugars and lower the risk of diabetes.

The Role of Fat in the Body

Fat plays a vital role in maintaining cellular growth and other body functions. When consumed, some fat is absorbed into the body as cholesterol. Cholesterol is the building block of hormones such as estrogen and other vital compounds. Unfortunately, fat and cholesterol are not water soluble, which means that they can build up in the bloodstream as lipoproteins. The low-density proteins (LDLs) carry fat from the liver through the bloodstream to the rest of the body. This can lead to clogged arteries, heart attack and stroke if the LDLs are in a very high concentration.

High-density lipoproteins (HDLs) pull cholesterol from the blood, cell walls and LDLs and transports it back to the liver for processing. This is why HDL is referred to as “good cholesterol” and why it plays an important role in preventing heart disease and other health concerns. The lower a person’s LDL and higher their HDL, the healthier their body will be.

Sources of Good Fats 

Unsurprisingly, good fats encourage production of HDL, or good cholesterol. This not only helps to increase HDL and lower the risk of heart disease, it also plays a role in maintaining cell growth, reducing inflammation and even helps improve existing heart conditions.

While saturated fats come from animal sources, monounsaturated and polyunsaturated fats usually come from plants. Nuts and nut butters contain these fats, and peanut butter is one of the most accessible sources in an average diet. Olive oil is also an excellent source of good fats. Avocados are also rich in fat and nutrients, and their creamy texture makes them a good substitute for other high-fat foods like mayonnaise.

In a healthy diet, approximately 25 to 35 percent of your overall calories should be from fat. Bear in mind that all fats, even good fat, have twice as many calories as proteins and carbohydrates. Also bear in mind that certain people, such as those with gallbladder disease, may not be able to tolerate any sort of fat. In this case, a low fat diet may be ideal, but take care to ensure you’re not replacing fat with sugar or salt.

Good fats have a valuable role in a healthy diet. When choosing foods for your health, be sure to incorporate a number of nuts, seeds and vegetable oils that are a good source of unsaturated fats. By eating a wide variety of healthy foods, including unsaturated fats, you can provide your body with the nutrients it needs.

Sources

http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Monounsaturated-Fats_UCM_301460_Article.jsp

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/

The wear-and-tear kind of arthritis (osteoarthritis) as well as inflammatory arthritis (which is noticeable through swollen and warm joints) tend to be more prevalent among overweight people. Even with osteoarthritis of the hand, being overweight has been linked as one of its causes due to circulating systemic factors.

Effect of Weight Loss on Arthritis

Weight loss significantly lowers the risk of osteoarthritis development. Even a small amount of weight loss can significantly reduce arthritis symptoms. For people with arthritis, exercising can be difficult because of the pain and inflammation in the joints. However, studies have revealed that exercise is a necessary tool for the effective management of arthritis.

Here are a few benefits of exercising for people with arthritis:

• Reduced pain and stiffness in the joints.
• Stronger bones and joints.
• Muscle build-up around the joints.
• Improved cardiovascular system.
• Increased endurance and flexibility.

Set a Realistic Goal

Now that you’re aware of just how important weight management is for people with arthritis, it’s time to set your goal. Be realistic and reasonable about your weight loss. Steer clear from quick weight loss schemes that will endanger your health. A realistic period of time for a 10% weight loss is 6 months, with a weight reduction of 1-2 pounds per week.

Eat for Your Joints 

If you have arthritis, you must pay extra attention to your diet. Here are some of the foods recommended for people with arthritis: 

White meat - To reduce joint pain and stiffness, eat fish that is high in omega-3 fatty acids. With red meat, eat only lean cuts. Trim away skin and fat from your meat products. Protein-rich foods will help you to build muscle mass as you cut down on your calories.

Omega-3 fatty acids - Use oils rich in omega-3 fatty acids such as olive oil, flaxseed oil and walnuts. Avoid omega-6 fatty acids that are mostly found in hard-stick margarines.

Fruits and vegetables - We all know that vegetables and fruits are a better and healthier alternative to chips, pies, cakes and cookies. Try and stick to the healthy options.

Water - Drink 6-8 glasses of water every day.

Types of Low-impact Exercises

Here are the exercises recommended for those with arthritis:

Aerobic exercises - Moderate aerobic exercises such as swimming and walking can help you lose weight, increase stamina and improve your cardiovascular system.

Range-of-motion workouts - In these exercises, joints are moved or extended across their normal movement range. Examples include rolling shoulders backward and forward or raising arms over the head. These exercises increase movement ability and relieve stiffness in the joints.

Strengthening exercises - You can protect and support your joints by building strong muscles through strengthening exercises such as weight training.

Exercise is a must for people with arthritis. But before engaging in any exercise program, make sure you consult with your doctor to determine those that will work perfectly with your weight and arthritis condition.

Sources: 

http://www.hopkins-arthritis.org/patient-corner/disease-management/osteoandweigh t.html 

http://www.everydayhealth.com/osteoarthritis/weight-and-osteoarthritis.aspx 

http://www.mayoclinic.com/health/arthritis/AR00009

Weight loss is one thing that cannot happen overnight. Just because you ate healthy and fiber-rich foods yesterday and ran a few miles to exercise does not mean that you will wake up the next day with a perfectly sculpted body. The weight loss progress during the first few weeks of the program is normally slow because the body is still adjusting to the changes that are occurring inside. Weight loss may involve changes in hormonal secretion, metabolism and other biochemical activities; forcing the body to lose several pounds in a matter of days can be very dangerous for your health. In addition, not seeing any progress does not automatically mean that there is no progress at all. Here are some early signs that you are on your way to losing weight successfully.

Increased Energy

Since you have begun eating healthy foods and exercising regularly, your health and physical fitness has greatly improved. You do not feel exhausted after doing several sets of exercises or after a stressful day at work. Healthy weight loss plans not only help a person lose weight but also improves his or her stamina.

Reduced Cravings

A nutrition-focused diet plan can help curb your cravings and prevent you from binge eating, unlike the unhealthy diet plans. When your body obtains all the nutrients it needs, the brain does not release hormones that stimulate hunger. Therefore, when you have fewer cravings, there is a very little tendency for you to cheat on your diet and eat unhealthy foods.

Balanced State of Mind

Exercising stimulates the release of the hormone serotonin, which improves one’s moods. Studies prove that exercise can really improve a person’s moods or health aliments, like high blood pressure, diabetes, arthritis and even treat depression.

Committed to Diet and Exercise

During the initial stages of weight loss, you may feel a little tempted to cheat on your diet and skip your exercises but as the program progresses, you may start to feel committed to it. You start to love the diet foods you eat and adjust your schedule so you will not have to miss your exercises. These great improvements on your attitude towards weight loss are very good indicators that your body is on its way to becoming leaner and healthier.

Fresh and Revitalized

A good sign that your weight loss plan is working is when it starts to affect the quality of your life. You can handle stress better and you are not easily agitated. You have good moods and a positive outlook in life. You also feel more confident with your body and in dealing with other people.

Weight loss may take a while but if you are patient and persistent with it, you are sure to reap the fruits of your effort and discipline. You can find out whether your weight loss plan is working by checking your progress using our weight-loss calculator and other fitness tools.

Portion Sizes Play a Role

You do not follow portion, or serving sizes. You eat way too much of food. Serving sizes are there for a reason. They provide information on calories, fat, sugar, carbohydrates and nutrient content. This can play a crucial role in your weight loss success. Over the years, our serving sizes have become so large it has turned into an epidemic and is a leading cause of obesity. Open your silver ware drawer and pull out the serving spoons. Put them with the cooking spoons. Take your table spoons and put those where your service spoons were. That will leave only what you call “teaspoons” for eating. If you measured out the average teaspoon, you’d see it’s actually the size of what used to be called a table spoon.

You Ignore Food Labels

Not paying attention to food labels can be a reason you are not losing weight. Labels tell you what a serving size is and how many serving sizes are in the product. Not reading a label may lead you to believe that consuming that entire can of soup is OK, when in reality, the can contains two servings. It only takes a minute to check…do it.

You Do Not Exercise Enough

You can eat all the healthy food in the world, in proper amounts, but if you do not exercise enough to burn the extra calories than you consume, you will be defeating the purpose of your weight loss program. Record your exercise time, duration and intensity. You may need to increase your time, duration and intensity to burn more calories.

You Eat Too Many “Healthy” Foods

You choose high-calorie foods that are labeled as healthy by the food industry. Nuts, for example, contain the healthy fats that your heart likes. Eating too many, though, packs on added calories. Fat is fat, no matter how they sell it. Eating dried fruit instead of fresh or canned fruit in juice will add additional calories and sugar to your meal plan. Fruit juices are another item you need to watch out for. Not all fruit juices are healthy. Choose only those made with 100% fruit and only have a little bit. Four ounces of juice is a full glass, not the eight ounces you drink for milk or water. Lastly, watch out for those granola bars, muffins and protein bars that are labeled as healthy. These can be nothing more than disguised candy bars.

You Eat Too Many Processed Foods

Eating too many processed foods, instead of fresh fruits, vegetables and low fat foods can be a reason you are not losing weight. Commercially prepared foods are typically high in preservatives, calories, fat, artificial ingredients and sugars.

Muscles Play a Role

On the positive side, you may not be losing weight because you are adding extra muscle and stronger bones to your physique. This can explain why you are feeling so good, but you still weigh the same. Or, you may not have enough muscle to burn enough fat.

Medications Make a Difference

Your medications may make weight loss difficult. Blood pressure, diabetes, depression and inflammatory disease medications typically affect weight management.

You’re Wishy Washy

As long as you “want” to lose weight, you’ll do just that…keep wanting it. Only when you “decide” to lose weight will you see progress. When you make a decision, you commit to taking the actions necessary to create the outcome you decide upon. Until you do that, you will continue to sabotage your weight loss efforts.

At first glance, these types of classes are a bit intimidating. But once given a chance, they will usually make any new member pleasantly surprised. You don’t have to be a professional dancer or athlete to join these classes. You just need the desire to have fun and the ability to lose your inhibitions for a time, as you step into your fabulous self.

Yoga Booty Ballet

The name is a tongue-twister and the class is equally diverse. Yoga Booty Ballet classes combine aspects of yoga, ballet, and dance for a varied-intensity workout. Participants get the best of many worlds: a chance at inner reflection and calming of the mind, a bit of cardiovascular booty shaking, and an opportunity to stretch and tone the entire body.

The yoga and meditative portions of the class allow women to calm the mind and release negative energy. It gives them a chance for inner reflection, deep breathing, and to find an inner feeling of peace. The dance portion of the class is the more active way of releasing built-up stress. Instructors make sure to provide a welcoming environment where women feel safe and comfortable enough to let loose. Ballet is incorporated to stretch and tone the body’s muscles, increasing strength and overall bone density. These three combinations result in an energy-packed, tension-releasing workout.

Zumba

Zumba is one of the hottest fitness classes in the country today. It is simply an hour or so of shaking, stepping and fat-burning to the beat of Latin music. Zumba classes have been popping up all over the country for the last several years. As followers increase in numbers, Zumba has become more of a staple than a trend.

Zumba takes the tedious out of the workout. Participants will get their heart rates up while learning a choreographed dance to pumping international music. The concept of Zumba involves making the workout into more of a dance routine as opposed to counting out leg lifts and crunches. The result is a total body workout where participants feel confident, invigorated, strong and healthy.

Pole Dancing

Women across the country are finding a new appreciation for an old art form: pole dancing. This time around, however, women are in it for themselves, not to give pleasure to ogling men. Striptease and pole dancing classes feature the types of things you might expect including scantily clad women, high heels and lots of hip swinging. But the results are a bit surprising. Women are becoming empowered, strong and more beautiful by letting go of their inhibitions and learning some new moves.

One of the most empowering aspects of these classes is that men are not permitted in any context. Women learn to draw from the sensual energy created around them and immerse themselves in a dance routine. The actions required to dance around a pole create strong, lean and flexible muscles. Classes are infused with constant movement which causes the heart rates to rise and pounds to fall off. The results are leaner, stronger, more confident women. Husbands all over the country are most likely gaining a whole new appreciation for pole dancing.

What is Mitochondria?

Mitochondria perform the cell function called respiration. They take in nutrients, digest them and make energy the cell uses to do its job. These are not bodily chemicals or amino acids, rather organelles, or physical parts within a cell. Cells can make more mitochondria when they need more energy. They can also cause their mitochondria to grow, move or combine with other mitochondria as needed.

When you exercise, the cells in your muscles start producing more mitochondria. Mitochondria are the tiny pieces of cells that work to provide the body with energy. This will help you build the muscles you are working out, as well as give you a feeling of being more energized. Scientists have now discovered that when you exercise, the cells in your brain also begin to create more mitochondria. These mitochondria give the brain more energy, explaining why active children do better in school.

Mitochondria and Aging

The amount of mitochondria in the brain is also linked to concerns about aging. Mitochondria in the brain decrease naturally as you age. The less energy your brain has, the harder it is for you to remember things. A loss of mitochondria actually just impairs your brain’s functioning, overall. People who exercise on a regular basis generally have more mitochondria in their brain than people who sit around all day. Active elderly people replace some of the mitochondria they naturally lose during the aging process with the new mitochondria they create through exercise.

What Kind of Exercise Creates More Mitochondria?

Extra mitochondria are created by any form of exercise. However, certain forms of exercise have been recommended to help maintain brain health. The main type of exercise recommended for maintaining brain function is aerobic exercise. Aerobic exercise includes walking, running, jogging, yoga, Pilates, dancing and many others.

Just about anyone can have increased mitochondria by just participating in an aerobic exercise routine several times a week. Simply set aside a time in your day to take an hour-long walk or sign up to take an aerobics dance class a couple of times a week at your local fitness center. Children effortlessly participate in aerobic exercise whenever they run and play.

Even if you rarely exercise, it is very easy for you to ease into aerobic exercise. All you need do is begin walking for a few minutes each day and gradually increase both your walking pace and duration. In a few months, you’ll be getting a healthy amount of exercise and you’ll begin to notice the increased energy and vitality in your body and mind.

Mitochondria are important to health and well-being. Studies show they may play an important role in many disease processes. These organelles are particularly sensitive to accumulated calcium, especially where oxidative stress is present. That means, your efforts to boost mitochondria production are probably best served by following a health diet, rich with antioxidants.

Symptoms May Be Caused by Nonceliac Gluten Sensitivity

Not everyone has celiac disease, and following a gluten-free diet may be doing more harm than good. As an increasing number of people adopt a gluten-free diet, physicians are estimating that 18 million people in America are being diagnosed with a condition known as “nonceliac gluten sensitivity”. Even though individuals suffer symptoms similar to celiac disease, there is no need for them to follow a strict gluten-free diet.

There Is No Scientific Proof

With all the research that exists for true gluten intolerance, and celiac disease, there is no scientific proof to back up the claims being made that following a gluten-free diet will help everyone. No studies have shown that eliminating gluten can be effective for the general population. Those who have misunderstood digestive complaints often try gluten-free diets, looking for anything that might help them feel better.

Eliminating Gluten May Not Reduce Symptoms

Gluten may not be the cause of symptoms associated with gluten intolerance. Products made with wheat flour, for instance, contain a complex protein mixture that may be the main reason you experience symptoms. You may incorrectly believe you are reacting to the gluten, when in fact your body is reacting to a smaller component of the wheat flour and causing symptoms similar to gluten sensitivity.

Symptoms May Be in Your Mind

Research shows that your thought processes can actually cause intestinal disorders associated with gluten intolerance. If you think eating gluten will lead to a number of symptoms, it is highly likely you will experience those symptoms. Of course, the inverse is true as well. The power of your mind can also eliminate gastric distress if you believe cutting out gluten from your diet will do so.

When you follow a gluten-free diet unnecessarily, you could be robbing your body of essential nutrients. Eliminating gluten from your diet may mean you are lacking iron, calcium, fiber, folate, thiamin and riboflavin. For this reason, be sure you find out the true cause of your gastric problems before you make dietary changes.

Gluten Insensitivities Are Hard to Diagnose

When a person truly has gluten sensitivity, like Celiac’s disease, it is easily diagnosed by a blood test and bowel biopsies. There is verifiable proof the individual has gluten intolerance. However, there is no verifiable test to determine gluten sensitivity for people who don’t have Celiac’s disease. You could have a milder sensitivity, causing gastric distress, but not full blow Celiac’s disease.

For the small number of people with undiagnosed gluten sensitivity, a gluten free diet will help. However, eliminating gluten without a diagnosis, or without trying simpler measures first, could cause unnecessary nutrition deficiencies. If you can’t afford a doctor, try cutting out milk products first, a much more common digestive irritant. Keep a journal of what you eat and how you feel. Not when you feel gastric distress and try to pinpoint dietary triggers that could be the cause. Only when you have eliminated common causes of your symptoms should you try something as drastic as a gluten free diet.

Obesity in American is an epidemic. Obesity–described as having a body-mass index over 30–contributes to more deaths than cigarette smoking and alcoholism combined. Heart disease tops the charts as the leading cause of death in the United States, followed closely stroke and diabetes. Being overweight directly contributes to cardiovascular diseases and diabetes. Maintaining your weight not only feels great, it helps you live longer.

Studies Prove It

In a study published on the National Institutes of Health website, researchers found that lighter people live longer. In this case, less is more. In the study, men who weighed 63.6kg lived almost eight years longer than men who weighed 90.9kg or more and the research found the same was true for women. It seems that, unless you are underweight due to health issues, the lighter you are, the longer you live.

So obviously, losing weight is in your best interest. We already know that calories play a part in weight loss, but what about fat? In a 2005 study of dietary fats and weight loss published in the American Journal of Clinical Nutrition, researchers found that not all fats are the same. It seems that fats containing medium-chain triacylglycerols (MCT) bypass fat storage and go straight to the liver where it is turned into energy to be used by your body. On the other hand, fat containing long-chain triacylglycerols (LCT) pass through the peripheral tissues, which includes fat cells, where they can be stored as, you guessed it, fat.

Not only do some fats bypass the lard locker, some can actually increase your metabolism and help you lose weight. Your metabolism is the rate at which your body burns calories. Some people burn more calories at rest than others and, obviously, a plate of chili cheese fries doesn’t turn into a muffin top by the next morning on these fat-burning machines. Usually, a faster metabolism results from a higher muscle mass, since muscles burn more calories than fat. In some cases, you can increase your burn rate by eating foods that turn up the heat. In the AJCN articles, researchers found that people who substituted MCTs for LCTs had less fat tissue than those whose diet included fats containing MCTs.

Besides the length of their chains, fats can be classified as saturated, monounsaturated (MUFA) and polyunsaturated (PUFA) depending on the configuration of their chemical bonds. Without going into a chemistry lesson, suffice it to say that most animal-based saturated fats can clog up your arteries and add paunch to your haunches while mono- and polyunsaturated fats can offer heart benefits and banish your belly.

Oils in Your Diet

Most of the oils we consume, even monounsaturated ones, are LCTs. They include olive oil, canola oil, corn oil and soybean oil. Nuts, such as almonds, walnuts and pecans also contain fats that fall into the MUFA category. While these fats offer some benefits, they don’t help you lose weight as effectively as MCT oils. MCT oils include coconut and palm kernel oil. So, even though coconut and palm kernel oils are considered saturated fats, they can be beneficial in helping you drop a few dress sizes.

Keep in mind that while a low-fat diet overall will keep you leaner and increase your longevity, choosing the right fats can help you become a thinner winner. Keeping your intake of saturated animal fats lower than your intake of heart-healthy MUFAs and incorporating a bit of MCT oil can make a difference. Your mirror–and your jean size–don’t lie.