Healthy Ways To Lose Weight

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2020-09-21T05:43:00.000-07:00

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Herbalife Results

2012-06-12T01:24:00.000-07:00

Figuring Out Facts About Fiber

2009-10-09T11:20:00.000-07:00

When your parents told you to eat your vegetables, and when Grandma said “Eat your beans and cornbread,” they knew what they were doing. These foods are excellent sources of fiber. While eating fiber may be great advice…it has the reputation of tasting like cardboard. This could not be further from the truth! Fiber can be a delicious addition to your diet.

Read on to learn all the benefits of developing a fiber fixation, along with easy, tasty ways to add it to your diet.

What is fiber? Fiber is found only in plant foods. It is found in dried beans and peas, fruits, vegetables, and whole grains. It is a type of carbohydrate that gives plants their structure. Fiber is not digested or absorbed into the body when eaten. It therefore contains no calories.

There are two types of fiber. Both are beneficial in different ways.

Soluble Fiber (such as pectin) mixes with water to form a gummy substance that coats the insides of the intestinal tract. There, soluble fiber binds to cholesterol and reduces its absorption. This helps to lower blood cholesterol levels. It also delays the absorption of glucose and helps with diabetes control.
Sources: oats, seeds, beans, barley, peas, lentils, apples, citrus fruit, carrots, plums, and squash.

Insoluble Fiber absorbs water, making the stool larger, softer and easier to eliminate from the body. It keeps the digestive system running smoothly, reducing constipation, hemorrhoids, and other digestive problems. Since the stool is in the intestines for a shorter period of time, less cancer-causing agents deposit in the digestive tract, preventing certain types of cancer.
Sources: bran, whole grain products, skins of fruits and vegetables, and leafy greens.

What can fiber do for you? There are many health benefits to bulking up on fiber:

Aids in Weight Loss - Fiber-rich foods may help your body stay trim. They take longer to chew, which may slow down your eating time so you eat less food. Fiber helps you feel full and slows the emptying of your stomach. In other words, fiber helps you to fill up before you reach the point of overeating. Fiber itself cannot be fattening because it isn’t digested and has ZERO calories!
Reduces Risk of Heart Disease - Studies have shown that people who consume a high fiber diet are less likely to develop heart disease. Certain types of fiber may help lower LDL cholesterol (the bad stuff). Fiber also helps bile acids pass through as waste. Therefore the body absorbs less dietary cholesterol.
Lowers High Blood Pressure - Fiber-rich foods are also a good source of potassium and magnesium. These two minerals are needed to help regulate blood pressure.
Manages Diabetes - Water-soluble fiber also helps to regulate blood sugar by delaying the emptying time of the stomach. This slows the sugar absorption after meals and reduces the amount of insulin needed.
Prevents Cancer - Eating a high fiber diet throughout one’s life may help prevent certain cancers, such as colon and rectal cancers. Fiber absorbs excess bile acids that are associated with cancer. It also speeds up the time it takes for waste to pass through the digestive system, which decreases the amount of time that harmful substances remain in contact with the intestinal wall. Fiber also forms a bulkier stool, which helps to dilute the concentration of harmful substances.
Reduces Constipation, Hemorrhoids, and Diverticulosis - Fiber absorbs water, softening and bulking the stool. This helps it pass through the digestive system more quickly and easily. As a result, fiber prevents constipation. There is less straining with bowel movements so hemorrhoids are less likely to form. Fiber is also a standard therapy for the treatment of diverticular disease. This painful disease occurs when the tiny sacs in the intestinal wall become weak and infected. A high fiber diet helps to keep these sacs from becoming inflamed.

Check out these other important nutritional items as well.

Introduction Minerals
Carbohydrates Vitamins
Proteins Fiber
Fats Calorie

How much do I need?
The recommended daily intake for total fiber is:

Adult males, under age 50 38 grams daily
Adult males, over age 50 30 grams daily
Adult females, under age 50 25 grams daily
Adult females, over age 50 21 grams daily
Adult pregnant females 25 35 grams daily

Tasty ways to add fiber to your diet:

Try a high-fiber grain instead of rice. Bulgur, barley, and brown rice are great high-fiber substitutions.
Add beans to your favorite stir-fry, dips, quesadillas, burritos, and tacos.
Eat some type of fresh or dried fruit with every meal.
Start your meal with a large spinach salad, sprinkled with nuts, seeds or dried fruit.
Choose fruit instead of juice.
Make a pot of vegetable soup.
Add extra veggies and/or beans, peas, and lentils to soups, casseroles, and stews.
Try Middle Eastern cuisine, such as tabbouleh or falafel.
Keep nuts, trail mixes, and cereal mixes available for snacks.
Buy whole wheat pasta, breads, crackers, and cereals.
Top casseroles with wheat germ or bran.
Eat the skins of fruits and vegetables when possible.
Start your morning with a whole grain, high fiber cereal.
Ask for lunchtime sandwiches to be prepared with whole grain bread and topped with veggies.

Cautions:
Too much fiber too quickly may cause constipation or stomach discomfort. Increase fiber in your diet slowly, and boost your fluid consumption by drinking 8 glasses of water daily.
Use canned beans or dried beans that are thoroughly cooked; the undercooked starch in beans can cause gas. Discard the cooking water because it contains some indigestible sugars. If bothered by gas, try Beano, an over-the-counter product which contains an enzyme that digests bean sugars.

source: http://www.sparkpeople.com/resource/reference_fiber.asp

CLINICAL STUDY: MEAL REPLACEMENTS

2009-09-21T05:33:00.000-07:00

“A Controlled Trial of Protein Enrichment of Meal Replacements for
Weight Reduction and Retention of Lean Body Mass.”

Leo Treyzon, Steve Chen, Kurt Hong, Eric Yan, Catherine Carpenter,
Gail Thames, Susan Bowerman, He-Jing Wang, Robert Elashoff and
Zhaoping Li - UCLA Center for Human Nutrition

What was the study about? This study enrolled 100 overweight people
to examine the effects of two different levels of protein in the diet on their
weight loss over a one-year period.

What did the study attempt to find out? The researchers wanted to
see if the people taking in more protein would lose more weight than
people taking in a more standard amount of protein. Since protein helps
to maintain lean body mass, they also wanted to see if people on higher
protein would lose more body fat than those people in the regular protein
group, even if both groups ended up losing the same amount of weight.

What did the study subjects have to do? The subjects had to follow a
diet that included two meal replacement shakes per day (Formula 1 with
milk with one healthy meal and snacks. The subjects were evenly
divided into two groups. One group–the high protein group--made their
shakes with extra protein powder added (PPP) The other group–the
placebo group-made their shakes with Formula 1, but added a placebo
(look-alike) PPP powder that had no protein in it. The subjects did not
know which group they were in.

What happened? Weight loss was about the same in both groups, but,
as the researchers suspected, the people consuming more protein lost
more body fat than the people consuming standard amounts of protein.
Also, the study showed that meal replacement shakes are an effective
way to lose weight.

Have the results been published yet? The results of the study have
been published in the August 2008 issue of Nutrition Journal. You can
view the article at http://www.nutritionj.com/content/7/1/23

NOTE: A clinical study is a study that is conducted by a group of
researchers on human subjects to answer a particular question or
hypothesis.

These results are not a guarantee of similar results. Individual results
from consumption of Herbalife products will vary.
Susan Bowerman is a consultant to Herbalife.

The Truth About Protein Shakes

2009-07-25T04:44:00.000-07:00

By David Heber, M.D., Ph.D., F.A.C.P., F.A.C.N.
Chairman of the Herbalife Nutrition and Scientific Advisory Boards

It is well established that the typical person eating a western type diet consumes more daily calories than he needs. High-calorie snacks filled with fats and sugars contribute to these extra calories. Protein packed bars, drinks, soups, and nuts are far superior to other snacks because of the inherent differences between protein and sugars and fats.

First off, protein is more satisfying than the other two macronutrients because of specific signals it sends to the brain. When we snack on protein instead of sugars and fats, the body feels more full which helps people control their appetite between meals, thus cutting calories and controlling their weight. Recent clinical research has supported this physiologic phenomenon.

A second reason for choosing protein as a snack is its thermogenic effect. This refers to the metabolic tax a food puts on the body after we eat it. This metabolic tax for protein is much higher than sugar or fat because the body uses more energy to digest it. This means that when you choose protein over the other two, you are burning more calories during the process of digestion. Having this higher tax rate is good because protein tends to be low in caloric content, so the body is working harder on fewer calories.

A third reason to choose protein snacks over sugars and fats is the body's need to replenish the building blocks of muscle tissue. Muscle is important for our daily activities and it determines our metabolism. So the more we maintain our healthy lean muscle mass, the higher we maintain metabolism.

So the next time you reach for a snack, choose a protein-rich bar, drink, or soup. Avoid high-calorie chips, cookies, candies and sweets. They are generally much higher in calories, and they offer little nutritional value to the body.

What did you eat for breakfast?

2009-07-18T19:57:00.000-07:00

What did you have for breakfast today?

and how do you feel now?
tired? want to snack? unhealthy?

What do you usually have for breakfast?

A. Quick Breakfast. Pandesal and coffee; or toast with jam; or coffee and muffin; instant noodles or oatmeal; or a quick meal in a fast food outlet

B. Big Breakfast. This is the so-called “balanced meal” complete with rice, egg, tapa or fried fish, atsara or salad, sauce, fruit dessert and coffee

C. No Breakfast. You skip breakfast under the notion that this scheme will help you manage your weight, or you are just too much in a hurry

If you answered A or B, you are having a
Carbs-based Breakfast.

In the morning, simple carbohydrates (rice, noodles, pandesal, white bread, sugary refined cereals, toast, etc.) cause an immediate surge of blood sugar level that results to a substantial emmission of insulin. The insulin removes sugar from the blood, turning its excess into fat. The result is a decreased level of blood sugar, and craving for more carbs. This cycle repeats itself 2 to 3 times a day. This vicious cycle constitutes one of the major reasons for diabetes, high blood pressure and extra weight.

If you answered C, you are
Skipping Breakfast.

When you skip breakfast, blood sugar drops below the normal level. You experience cravings and a drop in energy. You again revert to simple carbohydrates to achieve a quick surge of blood sugar, to overcome hunger and increase energy. Simple carbohydrates will cause an immediate surge of blood sugar level and a substantial insulin emission. The insulin removes the sugar from the blood, turning its excess into fat. This cycle repeats itself 2 to 3 times during the day. This vicious cycle constitutes one of the major reasons for diabetes, high blood pressure and extra weight.

Balanced PROTEIN-BASED breakfast
(the breakfast that YOU should be taking)

Such breakfast supplies our body with all vital nutrients and energy WITHOUT increasing blood sugar and insulin levels. It helps avoid dependence on carbs during the day. In this way appetite stays under control, craving for carbs (like snacks, chocolate, pastry, junk food, soft drinks, etc.) diminish and the body uses its own stored fats to get more energy.

So where can you get this kind of breakfast???
You can get it from us!

Contact me:

0915-2868944

Diabetes and Obesity

2009-07-04T09:29:00.000-07:00

There's a diabetes epidemic in the U.S. There's also an obesityobesity epidemic. Could it be a coincidence? Not likely.

The new study, which included CDC statistician Linda S. Geiss, looks only at newly diagnosed diabetes cases. It shows that indeed more and more people do have diabetes. And after accounting for other things that affect diabetes, the study shows that people with type 2 diabetes overwhelmingly tend to have one thing in common: being obese or overweight.

"This study confirms that obesity is a major factor in the increase in diabetes," Geiss tells WebMD.

Geiss and colleagues analyzed data collected every year from a national sample of some 31,000 Americans. In addition to detailed health and demographic data, each person was asked if he or she had ever been told by a health professional that they have diabetes.

From 1997 to 2003, there was a 41% increase in the incidence of diagnosed diabetes. In 2003, two out of every 1,000 normal-weight people had diabetes. In the same year, diabetes struck 18.3 out of every 1,000 obese people, and 5.5 out of every 1,000 overweight people.

And that's just people who know they have diabetes. Many people with diabetes have not yet been diagnosed.

Geiss and colleagues report their findings in the American Journal of Preventive Medicine.

Other Factors Involved
Obesity is by far the best predictor of being newly diagnosed with diabetes. But it's not the only one.

"Age, race, and educational level all are associated with diabetes," Geiss says. "Race has an effect over and above body mass. It is not just that some people weigh more. It could be genetic influences, or it could be that being overweight has a more toxic effect in these groups."

Even so, there's not much you can do about your race or your age. There is a lot you can do about your weight-related diabetes risk.

"Diabetes can be prevented among people at high risk," Geiss says. "It will take some minor but admittedly difficult lifestyle changes: becoming active, and losing a little bit of weight. We need to find, on a population level, effective interventions that can help us do that."

To this end, the CDC this May will convene its first-ever scientific conference on diabetes and obesity.

source: http://diabetes.webmd.com/news/20060420/diabetes-up-obesity-to-blame

Benefits of Soy: Heart Health

2009-06-30T22:32:00.000-07:00

The cholesterol lowering effect of soy milk and its role of heart disease was widely recognized in the mid 90s when the results of a meta-analysis of 38 clinical studies were published. The results demonstrated that a diet with significant soy protein reduces Total Cholesterol, LDL cholesterol (the "Bad" cholesterol) and Triglycerides.

The average consumption in these studies was 47 grams per day of soy protein, which is a considerable amount. One way to include this is to try a soy protein beverage or powder that may add 20 grams preserving. Soy protein was effective even in people who were already following the American Heart Association's 30 percent-fat diet. Soy protein appears to lower triglyceride levels while preserving HDL cholesterol.

Researchers Erdman & Potter in 1993 reported in the American Journal of Clinical Nutrition a 12 percent drop in cholesterol when 20 to 25 grams of soy protein and fiber were included in the diet. Soy beans contain soluble fiber, which is known to interfere with the absorption and metabolism of cholesterol.

source: http://www.healthcastle.com/herb_soy.shtml

As a result of these findings, in 1999, FDA authorized a health claim about the relationship between soy protein and Coronary Heart Disease (CHD) on labelling of foods containing soy protein.

A heart health claim can be found on qualified soy products.

Health Claim:

Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease. One serving of [name of produce] provides [amount]g of soy protein.

A few recent studies released in 2005 found that soy only had a modest effect on cholesterol levels. The American Heart Association no longer recommends soy for heart disease. FDA is currently reviewing its policy on soy health claim. So what should you do? Enjoy your soy foods like before. It may not lower cholesterol to an extent we originally thought, but it certainly does not harm our health!

Quick Start Training

2009-06-13T02:12:00.000-07:00

What : Quick Start Training
When : Jun 13, '09 12:00 pm
Where : Meeting Room 2 and 3 SMX Convention Center Mall of Asia

Come and bring your friends and family along! Witness and ride in the Wellness Revolution! Listen and learn about how to further improve your health. Learn about the program that will help you lose your excess weight.

Looking for a business opportunity? Stay and learn how to work from home and earn up to Php 15,000 a month working part time.

For inquiries: Call or Text KAREN 0923.341.34.17 / 0915.286.89.44
Herbalife Independent Distributor

10 Steps to Lose Weight Safely

2009-06-06T06:24:00.000-07:00

1) Ask Your Doctor About Sensible Goals

Your doctor or other health workers can help you set sensible goals based on a proper weight for your height, build, and age. Men and very active women may need up to 2,500 calories daily. Other women and inactive men need only about 2,000 calories daily. A safe plan is to eat 300 to 500 fewer calories a day to lose 1 to 2 pounds a week.

2) Exercise 30 Minutes

Do at least 30 minutes of exercise, such as brisk walking, most days of the week. The idea is to use up more calories than you eat. You need to use up the day's calories and some of the calories stored in your body fat.

3) Eat in Moderation and Use Portion Control

Many Americans eat too much of even low-fat foods. Most restaurant portions are large enough for two or even three people. Check portion sizes on food labels and refer to the recommended portions on the Food Guide Pyramid. Some people find that measuring food for a week or two helps them learn healthy portion sizes.

4) Eat Less Fat and Sugar

This will help you cut calories. Fried foods and fatty desserts can quickly use up a day's calories. And these foods may not provide the other nutrients you need.

5) Eat More Fiber-Rich Foods

Fiber-rich foods are more filling than other foods--so people tend to eat less. Insoluble fiber also may hamper the absorption of calorie-dense dietary fat. In addition, studies have found that diets low in saturated fat and cholesterol and high in fiber are associated with a reduced risk of certain cancers, diabetes, digestive disorders, and heart disease. So, reaching for an apple instead of a bag of chips is a smart choice for someone trying to lose weight and stay healthy.

6) Tips for Cutting Calories and Fat

Eat plenty of vegetables, fruits, and grain products such as bread and rice.
Eat only small, single servings of foods high in fat or calories.
Eat less sugar and fewer sweets.
Drink less alcohol or no alcohol.
Choose foods whose labels say low, light or reduced to describe calories or fat.
Choose 1 percent or skim milk products and reduced fat cheeses.
Replace ice cream with fat-free frozen yogurt.
Replace sour cream with fat-free or low-fat plain yogurt.
Make sure fish, poultry, and meat are lean. Trim skin and fat.
Broil, roast, or steam foods.
7) Eat a Favorite Rich Food--Sometimes

That may keep you from craving it. But eat only a small amount. Make sure your other foods that day are low in fat and calories.

8) Eat a Wide Variety of Foods

Variety in the diet helps you get all the vitamins and other nutrients you need.

9) Watch Out for Promises of Quick and Easy Weight Loss

Fad diets aren't good because they often call for too much or too little of one type of food. As a result, you may not get important nutrients you need daily. Remember, if it sounds too good to be true, it probably isn't true.

What About Diet Pills?

Diet pills you buy without a prescription won't make a big difference in how much you lose each week or how long you keep the weight off. If you do use them, read the label carefully. Because of possible side effects, such as elevated blood pressure, never take more than the listed dose. Also, be careful about taking cough or cold medicines at the same time as diet pills you buy without a prescription. These medicines may contain the same drug used in diet pills, or a similar drug with the same effects. If you take both products together, you may get too much of the same type drug. This can hurt you. Before taking a cough or cold medicine while using diet pills, ask your pharmacist if it's OK. Prescription diet pills may help some people. If you use them, follow the doctor's directions carefully.

10) Before Signing Up for a Weight Loss Program, Ask Questions

Does the company:

Explain possible health risks from weight loss?
Explain all costs?
Include weight control over a long period?
Have proof of success, not just praise by other people?
Give a clear, truthful statement of how you're going to lose weight, including how much and how fast?
Teach how to eat healthfully and exercise more?
Consult your doctor or dietitian for more information about healthy weight loss.

Information from various publications of:
Department of Health and Human Services
Food and Drug Administration
5600 Fishers Lane (HFI-40)
Rockville, MD 20857

source: http://www.missico.com/personal/tidbits/health/lose_weight_safely.htm

What Are the Dangers of Being Overweight?

2009-05-28T01:50:00.000-07:00

What are the dangers of being overweight? The US National Heart Lung and Blood Institute use a system for working out the health risks associated with obesity and overweight. This is a three part system that will be explained is this article and also the dangers of being overweight.

(1) Body Mass Index (BMI)

BMI is used as a weight-assessment system which works out a score for you according to your height and weight. The higher your BMI, the higher the risk of developing weight related health problems.

How BMI Classifies Weight:

Under 20 (19 for women) = Underweight
Between 20 and 24.99 = Normal Weight
Between 25 and 29.99 = Overweight
Between 30 and 34.99 = Obese Class 1
Between 35 and 39.99 = Obese Class 2
40 and above = Morbid Obesity

How BMI Classifies Weight-Related Health Risk:

BMI of < 20.00 - Risk = Moderate to Very High
20.00 to 21.99 - Risk = Low
22.00 to 24.99 - Risk = Very Low
25.00 to 29.99 - Risk = Low
30.00 to 34.99 - Risk = Moderate
35.00 to 39.99 - Risk = High
BMI of > 40.00 - Risk = Very High

So what are the dangers of being overweight?

Too much body fat can cause many health problems, these for example:

- Hypertension
- Cardiovascular Disease
- Stroke
- Dyslipidemia
- Insulin Resistance
- Adult-Onset Diabetes (Type 2)
- Sleep Apnea
- Osteoarthritis
- Gastro esophageal reflux
- Urinary stress incontinence

The problems with of BMI.

The system has several drawbacks. The weight categories it uses are not universally accepted. Second, it takes no account of muscle-fat ratio. It has a tendancy to overestimate health risks for muscular athletes, while underestimating the risks for older people, which have lost muscle mass. Also there is no allowance made for age or sex in the weight tables.

(2) Waist Circumference

Anyone who has a BMI of 34 or less, the waist circumference provides an independent prediction of risk over and above that of body mass index. Body fat tissue which is stored around in the stomach area and around the abdomen poses a greater health risk than body fat around the lower half of the body.

Some studies have found that abdominal fat plays a huge role in the development of high blood pressure, high cholesterol, high blood sugar, and heart disease.

What is a Healthy Waist Circumference?

Women

Waist of over 31 inches (about 80cm) - slight health risk.
Waist of over 35 inches (about 90cm) - substantially increased risk.

Men

Waist of over 37 inches (about 94cm) - slight health risk.
Waist of over 40 inches (about 102cm) - substantially increased risk.

(3) More Health Risk Factors

In addition to body mass index and waist measurement, there are more factors to think about when assessing your weight related health. These other factors can include the following:

- high blood pressure (hypertension)
- high LDL-cholesterol ("bad" cholesterol)
- low HDL-cholesterol ("good" cholesterol)
- high triglycerides
- high blood glucose (sugar)
- family history of premature heart disease
- physical inactivity
- cigarette smoking

As you can see from the three factors above being overeweight can be very dangerous. Please do not panic, you can start on a weight loss program today. Following a weigh loss program that will introduce healthy eating patterns, calorie counting, exercise and motivation is key to you reaching your weight loss goal.

by: Matthew Gendle
Article Source: http://EzineArticles.com/?expert=Matthew_Gendle

15 Facts for Weight Loss Newbies

2009-05-26T07:17:00.000-07:00

Your weight affects you in many ways other than your appearance:

Your overall quality of life;
self-esteem;
health risks;
depression;
and physical abilities are also influenced.
Think of all the positive changes you can experience by losing weight.

You will need to see your doctor for a physical if you haven't had one recently and you really should get her approval before starting a weight loss regime.

You should ask yourself these questions as you begin:

Why do you want to lose weight?
Are you truly committed? Do you have a support system set up?
Can you accept mistakes without giving up altogether?

To lose weight effectively, you will have to permanently change four aspects of your life:

1.) what you eat
2.) how you eat
3.) your behavior and
4.) your activity level.
5. You shouldn't set your sights too high (... like losing 30 pounds in a month. Those signs advertising weight loss pills are not true!).

Small goals (e.g. 5 pounds; 10 percent of your current weight) are far more attainable and easier to stay focused on.

No matter which way you look at it, 3,500 calories cut is one pound lost.
Whether you take in 500 fewer or burn 500 more calories a day, by the end of the week you’ll be one pound lighter!

You won’t stick to a diet that is comprised of foods you do not like. Choose your plan carefully.
Do a trial period before investing a lot of money on something like pre-packaged foods.

You should ask yourself how long you can live this way. If you can’t imagine staying on a particular plan until you reach your goal weight, try something else.
Going on and off the same plan again and again leads to yo-yo dieting.

You need to plan alternative strategies to cope with emotional eating. Many people with weight issues have the habit of eating in response to emotions and stress. Be ready.

The dangers of being overweight are real:

diabetes,
high blood pressure,
cancer,
and heart disease
... are life-threatening health risks for the obese. When your motivation wanes, keep these in mind.

Factors such as genetics, ethnicity, your environment, your job, physical hindrances from exercising, etc., can affect your weight management efforts. Accept that there are some things you can’t change.

Your ultimate goal should be a realistic one. Some of us will never fit into that wedding or prom dress again. Our bodies change with time. Settle for a weight that is healthy for you now, not 15 years ago.

Diets with too-severe restrictions like too few calories or entire food groups being omitted often lead to binges and uncontrollable cravings. Moderation is the key.

Your weight will fluctuate from day to day. Resist the urge to weigh yourself on a daily basis, as doing so will discourage you. Weigh in the same time and day once a week.

Bottom line: Losing weight isn't easy.
There is no magic pill or quick fix for long-term, healthy weight loss. It’s going to take a lot of discipline and hard work.

But just because something is difficult, it’s not impossible. The fact is ... You can do it!

source: By Jennifer R. Scott, About.com
Updated: December 8, 2008