Women articles online

By: Dwight Ferren

DIET, WEIGHT LOSS, NUTRITION

The story of my health and wellness

For many years, my weight and consequently my health and well-being, were completely out of control and unmanageable.

I tried numerous diet programs and never found one that worked to my satisfaction. It wasn’t until a Doctor, who eventually became a very close friend of mine, set up a program for me that worked extremely well.

It wasn’t a program that was to quickly solve my weight and health problems, but it was and has been the greatest direction that I could have possibly chosen to take.

I was overweight at 220 lbs. (Now I’m 170 lbs and loving it)
It used to be that I seldom did any exercise, even walking, as I just never had the energy - no ambition at all.
I really was a couch potato and could barely find the energy to get up and go to work.
The low energy levels affected both my work as well as my home life.
My wife (being slim and active) was pretty much fed up with me.

I never thought it could be possible to change and be a happy, healthy and active person again, but was I ever wrong, as now I have achieved success in all these areas once more.

My wife and I now have a renewed and wonderful life together, thank heavens.

My children can’t believe the change in me.

Now you ask, “HOW DID I ACCOMPLISH ALL THIS”?

To share in my good fortune, you may visit the link below for details – http://www.dietresourcesenter.com/diets/rferren

So what did I do to change my situation?

With the direction from my Doctor friend, I changed my -

DIET
LIFESTYLE
EXERCISE HABITS

And all for the better.

For many of you, time is fast running out. To control your life, and lifestyle, you must make a choice - and not let life control you any longer.

To share in my good fortune, you may visit the link below for details - http://www.dietresourcesenter.com/diets/rferren

While it may sound easy to some of you, in reality it really is not easy, as you do have some hard decisions to make if you are to be successful in improving your lives, as I was able to do.

To be successful in changing your lives, I think you all know that if you wait any longer, then at some point, for some of you, your problem could become irreversible, then it really will be too late.

Are you going to remain as you are, and choose to let life basically pass you by, or are you going to make the best decision you have ever made, and take control of your life from here on out?

The choice is yours and only yours, as no one can decide for you.

The sooner you make a positive decision and stick to it, the sooner you will enjoy a -
“HAPPY and HEALTHY LIFE”

HERE’S WISHING YOU GOOD HEALTH, HAPPINESS AND MUCH PROSPERITY FOR YOUR FUTURE.

To share in my good fortune, you may visit the link below for details - http://www.dietresourcesenter.com/diets/rferren

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By: Pepper Montero

When beginning an exercise program, many people do not become educated on becoming physically fit. What could be more natural than going for a run? How could you possibly be injured by using an elliptical machine?

Although the process of exercise does come naturally, the strain on our bodies must be acknowledged. We aren’t hunters or gatherers any more. We don’t have to run and hide in caves from mountain lions. In other words, we rarely use our bodies as they were intended to be used.

Because we aren’t using our bodies for their original purposes, our muscles aren’t worked. When muscles aren’t worked, they become weak and stiff. When muscles become weak and stiff, joints are stressed.

If weak and stiff muscles are used too much too soon, the stress on joints leads to injury. It must also be acknowledged that doing our invented exercises can cause injury if they are done incorrectly. So, gathering information on exercising and stretching properly will lead to fewer injuries.

To prevent injuries, you absolutely must pace yourself. If you haven’t been in a gym, well, ever, you need to make your first stop the doctor’s office. Although you may feel fine, there may be things going on in your body that you are not aware of; things that could be very dangerous if coupled with exercise.

Once the doctor has cleared you, check out sites on the internet for information for beginning exercisers. There are all kinds of sites, so decide what kind of exercise you want to do to limit the number of sites you will have to visit.

Once you have gathered information and have an appropriate, safe environment for your chosen exercise, it’s time to get started. Moderation is the key for injury loss of interest prevention. I just can’t stress moderation enough. As you are surfing the internet, you must find out how quickly you can advance to harder levels for your fitness level.

Stretching is another key component for injury prevention. After a five minute warm-up, go ahead and stretch your major muscle groups. Then, exercise at your predetermined pace for your predetermined amount of time. Finally, take some more time to stretch again, concentrating on the muscles you used during that work out.

In all, being armed with information, using moderation, and stretching will help prevent injuries. Being side-lined with an injury when you are really wanting to exercise is extremely discouraging. Be sure to keep these tips in mind when you are starting an exercise program.

Pepper Montero

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By: Zach Bashore

Diet Program Review: Zone Diet
Zach Bashore
June 13, 2006

Many people opt to lose weight by using the Zone diet. This diet is different from diets such as Atkins and South Beach Diet because of the fact that Zone emphasizes a ratio which consists of the three main nutrients (carbs, proteins, fats). Is this diet the one you want to follow or is it just another fad diet that will disappear after another year or so?

The basis for the Zone diet is that if a person eats the right amount of carbs, proteins, and fats, then the person will improve their health drastically. This diet calls for a ratio of 40/30/30 (carbs, proteins, fats) because certain hormones will be balanced to give you the body of your dreams. The founder of this diet, Ph.D Barry Sears states, “The American public is overweight due to a high intake of carbohydrates, and that this style of eating causes an overproduction of insulin. The solution is to eat a lower carb, higher protein, and moderate fat diet to balance these hormones within the preferred zone.”

So how does the Zone diet compare with other diets? The Zone diet is quick to point out that this diet works primarily because of its low calories, not their magic ratio of macronutrients. This diet does not prohibit any foods, but restricts foods that are high in fat and carbs such as starches, grains, and pastas. Other diets either emphasize a low carb or low fat option, the Zone diet simply uses both nutrients, just in a smaller percentage.

This diet is actually not bad compared to some of the lower carb diets available. The Zone diet does have its weak areas considering some of the recipes are full of nutritional misinformation. Another problem Zone has is that it suggests impractical food combinations such as beer and cottage cheese in one meal. Despite these prolems, go ahead and try Zone for yourself and find out if it works for you. Until next time, later.

*http://www.goaskalice.columbia.edu/0924.html
*http://onhealth.webmd.com/script/main/art.asp?articlekey=52012&page=2
*http://www.bestdietforme.com/TR/ZoneDiet.htm
*http://www.mhhe.com/hper/nutrition/nutriquest/phys4.mhtml
*http://www.weightlossresources.co.uk/diet/lighter_life_diet.htm

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By: Alli Ross

Did you know that simply eating breakfast raises your metabolism by 10 percent? Oatmeal is one of the most powerful breakfast foods of them all. If you are looking to get your body in great shape, you should incorporate this as a staple food in your diet.

Oatmeal is the perfect meal to start your day because it boosts your energy and has plenty of fiber to keep you full and satisfied. Oatmeal breaks down slowly in the stomach, giving you long-lasting energy. It is also full of water-soluble fibers, which play a crucial role in making you feel full over a longer period of time. Studies have also shown that oatmeal reduces cholesterol, maintains blood sugar levels and fights against heart disease, diabetes, colon cancer, and obesity.

If you want to add some powerful antioxidants to your oatmeal, simply throw on some blueberries and raspberries. These delicious fruits are packed with antioxidants that fight against heart disease, cancer, and a multitude of other ailments. Blueberries have also been proven to preserve vision. This powerful fruit rated highest in antioxidants among over 40 fruits and vegetables.

What more could you ask out of the first meal of your day? However, oatmeal doesn’t just have to be for breakfast. You can use it a couple hours before you exercise to energize your workout. You can even include oatmeal in your smoothies. It is also a wonderful addition to muffins and even as a covering for chicken breasts.

Keep in mind that you must buy the unsweetened, unflavored variety. To spice it up a little, you can use bananas, berries, or milk. The downfall of pre-flavored oatmeal is that it often comes loaded with sugar calories. So, stick to the good stuff.

If you’re looking for oatmeal with a little more texture, you can try out the steel-cut oat variety. Although this type does take a little longer to cook, I find that it is well worth the wait. They have a somewhat chewier texture and heartier flavor than rolled oats. Once you try this variety, you may never go back.

If your having trouble with late night binges, have a bowl of oatmeal instead. This will help squash your cravings. Not to mention, you’ll be avoiding any junk food or empty calories.

If your looking to get in the best shape of your life, I suggest your alternate your morning meals between oatmeal on one day and have eggs and meat on another. This will put your fat-burning into overdrive.

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By: Lucy Bartlett

Diet and exercise should go hand in hand, the basic principle of any diet is to use more calories than you consume so you are in a calorific deficit.

Cutting back calories is one way of reaching your goal, only if you are using up more calories during the day than you consume without activity. But to boost your chances of losing fat you must exercise.

There are many reasons why exercise is an important factor in your lifestyle, but exercising when you are wishing to lose weight is sensible as your body’s natural response to calorie cutting is to go into starvation mode. Starvation mode is when your body slows down the metabolism so it can conserve the energy your body has to make it last longer. So rather than drastically cutting calories it is more advisable to exercise.

Aerobic exercise is the way to increase the amount of calories you burn. Aerobic exercise will raise your heart rate which increases the amount of calories you burn. Exercises include, running, walking, swimming, cycling and jogging, of course there are many more aerobic activities to choose from its just a matter of personal taste.

Here are some tips to help you lose weight:

Eat less processed foods and more fresh produce.

Eat and chew your food slowly, try to stop eating before you feel full. It takes around 20 minutes for the stomach to tell the brain that it is full.

Exercise, even if it is just a small walk, every little helps.

Drink plenty of water, 6 – 8 glasses a day, this is very important not only to help you lose weight, but for your general well being.

Make your food portions smaller.

Eat smaller meals more frequently, try including protein with each meal as it digests slower and keeps your blood sugar levels on an even keel.

Remember that there are times when you are going to have off days, and you may eat a little more than you should or exercise a little less. Don’t feel guilty as it is perfectly normal, just stay motivated and determined and you will be fine.

If you decide that you are going to try one of the popular diets on the market, ie Weight Watchers, Atkins, South Beach Diet or The Zone Diet, you must speak to your doctor first.

For more information visit http://www.whichdiet.info

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By: David McCarthy

From 25 thru 1 April.

This weeks weight loss diary could be the penultimate because after my Friday weigh-in I am down to 182.5 pounds (90.3 kilograms), just 2.5 pounds above my target figure. Last week I reported 186 pounds (92 kilo’s) but the scales were just below that figure so I guess I have shed a little over 3 pounds this week. That is way too much to lose in one week. A general target rule is1 pound each week if you want to keep it off, 3 is much too high.

So how was 3 pounds shed in just a week?

I think I told you a couple of week’s back that I was suffering from a cold and that is still with me. Due to a really busy business schedule it has been necessary to work through it even though my food intake has been low because I just feel crook. This is obviously a factor and next week it wouldn’t be surprising if the scales go up again.

Looking back over the week it has been a time when eating hasn’t been fun and fluids have formed the major part of my diet. On the other side of the equation I haven’t exercised as rigorously as normal and did miss one complete exercise session.

The most pleasing aspect of my program to date is that after just a few weeks my body has accepted the fact that smaller portions are fine. If I feel hungry between meals a piece of fruit or a raw carrot is ample and that it is fine to leave food on the plate. Ability to think is not impaired by eating less and improved aerobic fitness is great because suddenly walking and exercise is a fun, and challenging, thing.

If asked, “what is the best thing to come out of the program to date?” It is difficult to pick one individual item. The fact that I have become conscious of serving size is one of many that will come into the reckoning when we do the final debrief. However, the only thing I have lost is weight, there are for more that have been gained that we will go into in the final article. For now I am happy that my focus on serving size is the major thing that will keep weight from coming back.

This article is copyright © David McCarthy 2006.

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By: Lana Hampton

Energy drinks are liquid soda-style beverages that are boosted by the inclusion of ‘energy boosting’ ingredients including sugar, caffeine and other caffeine-like substances like ephedrine, and guarana. Some energy drinks also have vitamins, “acid stabilizers” or other nutritious-sounding ingredients, too. With all of these ingredients one might well ask whether energy drinks can help you achieve your weight loss goals by giving you the boost you need to exercise consistently.

Red Bull, Jolt, Amp and Hype are four of the more commonly known energy drinks. Energy drinks themselves are classified as “functional beverages” which means that they do not form part of the bigger nutraceutical food or dietary supplement industry. So because energy drinks are not classified as either a food or a dietary supplement, they are not regulated nor monitored by the Food and Drug Administration.

The aim of energy drinks is to boost your energy for physical activity and to improve your ability to concentrate on a specific task. Many believe these drinks can provide the energy they need to perform their exercise routine. But whatever you do, you should not confuse energy drinks with sports drinks. Sports drinks are specially formulated to help provide energy to tired muscles and to help the body absorb water and glucose (sugar) – energy drinks are not designed to do this.

While sports drinks are at their most beneficial if your workout is going to exceed an hour or so, plain water is generally a preferred option for quenching your thirst and replenishing your body fluid. Energy drinks, on the other hand, dehydrate rather than hydrate so this is why they are not designed for assistance with sports, but rather just to give you that quick energy-based pick me up.

While many people might claim that energy drinks are good for you if you are playing sports, the truth is that they are good for short bursts of activity and mental alertness only. It is vital that if you are consuming energy drinks that you know what you are drinking. Energy drinks are not necessarily bad for you, but they shouldn’t be seen as natural substitutes for health supplements either. Some of the marketing for energy drinks claim that they “improve performance” and can be misleading because essentially all you are doing is over stimulating your body with caffeine.

There is not very much that is currently known about energy drinks and the effects that their consumption can have on a person’s overall health and wellbeing. The creators, manufacturers and marketers of energy drinks will tell you about the numerous health effects of their products. Their messages will tell you that these products can increase your physical endurance, improve your reaction times, boost your mental alertness and concentration, increase your overall wellbeing, stimulate and even speed up your metabolism, improve your stamina and help eliminate waste from your body.

Ideally, energy drinks should not be used by someone exercising for a sustained period of time because the combination of fluid loss from sweating and the diuretic quality of the caffeine can leave the drinker feeling severely dehydrated at a time when their body needs to be replenished with fluids.

So, what is the deal with energy drinks and why are they so popular? Well quite simply, if you manage your consumption at only one or two a day, then energy drinks won’t harm you and in fact can help you improve your day-to-day activities. Their super-concentrated stimulating ingredients will indeed wake you up and help you to improve the way that you conduct and perform simple mental tasks. There is plenty of sugar and caffeine in energy drinks though, so you should be sure that you minimize your consumption to one or two drinks a day at the most. Any more and you could well experience side effects.

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By: Michael Aldridge

To accomplish a good cardio-vascular workout all you really need is a good pair of running shoes. Most cardio-vascular exercise needs little or no third party apparatus to help you accomplish your routine. Running, dancing, walking can all be done with no equipment (well, if dancing, then maybe some music would help). Other forms of cardio are step, circuit training, bike riding, swimming, aerobics and more…

With most exercise you should always remember to warm up first and cool down afterwards. This means gently stretching and moving your muscles to start off with. Suddenly moving into full exercise without building up first will cause problems such as stiffness and cramps. Ease yourself into it. Then after exercise, the cool down is basically gently moving the muscles and joints to stretch and relax, as your body returns to its normal pace.

Running:
Make sure you have a good pair of running shoes. The technology put into these shoes nowadays is highly researched and designed to reduce shock to the feet, ankles, legs and back. So don’t skimp on these - you get what you pay for.

Before you start your run, be sure to warm up first. Start with a brisk walk ensuring you move your arms vigorously gradually breaking into a slow jog. It is better to run at a speed to which you can still converse. If you find yourself losing breath, slow your pace down until you’ve recovered. If you are a novice runner try running and walking, until you can hold your run for 15 minutes.

Now increase the length and time of your run by a couple of minutes every other time you hit the road or treadmill, until you can run for 30 minutes without stopping. Try to increase your run time by 10% each week, remember not to over do it and don’t forget to warm down at the end of each by slowing down gradually. When your run is complete stretch your legs for 30 seconds per muscle, hamstring, calf and thigh.

Cycling:
Cycling is one of the best ways to get a good cardio-vascular workout.

First of all, if you are riding on the roads safety is paramount, always use the appropriate safety equipment when road riding. You can stay fit by riding a bike to work, most people work within a five mile radius of there place of work, which is a perfect distance for a bike ride.

Exercise bikes can be used in a variety of ways, general riding for specified length of time, this is like going for a bike ride with out the dangers of road riding and the weather. Warm up riding you can use an exercise bike for warming up the legs before a leg workout. Also exercise bike classes, these classes are taken by an instructor, who will put you through various levels of pace, quite like a circuit training exercise with a bike.

You may find it surprising to find that riding a bike five miles 3 times per week will improve your heart rate, your posture, skin and weight control. Some even say that riding and running are great ways of relieving stress.

Swimming:
One of the best ways to firm up and trim your body down. Due to the resistance the water has on the body swimming involves all the major muscle groups this allows the body to burn up to 20% more calories than swimming through air. Swimming a few lengths per day will keep you fit and give you an excellent workout. Swimming also has less impact on the joints than say, running.

If you wish to take your swim a little further try picking up the pace of your swim, you can work up to a great aerobic exercise and give your body an excellent workout.

Start off by swimming 1-2 lengths at a time resting between sets if necessary, after you have swam ten lengths call it a day. The next day repeat the process until you can swim five lengths without a break. Progress to ten lengths in by adding an extra length each time you return.

You can put together your own cardio raining routing in the gym, if you have a problem with this then the staff on hand will write one for you and show you how to achieve your goal. Try to make your cardio last between an hour and an hour and a half. A good start point for cardio is always a run.

This cardio workout will work for a person of medium fitness, however adjust the times and pace according to your fitness levels.

1. Run at a light pace for 20 minutes, start off at a walking pace and gradually move to a run, this helps you get warmed up and the blood pumping.

2. Rowing machine- set the rowing machine for a countdown time of 15 minutes or keep a check on your watch or the clock. Start off with a slow rowing motion to get the pace up, maintain this steady pace throughout the full 13 minutes and use the 2 minutes to slow the pace down.

3. Move immediately on to exercise bike take a stead paced ride for 12 minutes with a sprint finish for the remaining 3 minutes.

4. After the exercise bike move directly on to the step climber for a period of 15 minutes climbing on a light level to get the legs going. Try to move at a swift pace for the full 15 minutes as this is the last of the leg work you will be doing.

5. When you have completed the step climber, move onto the abs bench for some crunches. 4 sets of crunches to failure is your target for this exercise. Try twisting your body and touching your left knee with your right elbow and vice versa.

6. The last exercise in this quick cardio workout is the leg raise apparatus. Bring your knees up to your chest for 3-4 sets for as many reps as possible (failure)

After the completion of this cardio workout, remember to do a full warm down by stretching the muscles. The full workout should take you around 1 hour 20 minutes.

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By: Keith George

During the last years the vital importance of vitamin B12 and folacin for our health has become more obvious. Perhaps you have heard that folacin is important during pregnancy. Deficiency can cause severe damages to the fetus. In the USA and other countries one has added synthetic folacin to prevent damages to the fetus.

Also B12 is of importance as both vitamins are interacting to have an effect. Both vitamins have great importance even in other cases. The risk of developing dementia are for example bigger if you suffer from a deficiency of one of these vitamins.

Vitamin B12 and folacin are important for every cell of the body. B12 and folacin interact in vital functions of all cells. For example they are necessary for the cells to divide and grow in a normal way. That is why they are of great importance for the growing foetus.

The first symptoms of deficiency can also come from the cells that divide too fast, for example blood cells and the cells of mucous membrane. The symptoms will result in a type of anemia often combined with a read tongue and shear mucous membranes in the mouth.

Both vitamins are also necessary for the nerve system to function well, for the nerve cells and for the signal substances that transmit the nerve impulses. If not treated this kind of deficiency can cause permanent damages of the nerves.

A deficiency may occur as a result of an inability to absorb B12 from food and in strict vegetarians who do not consume any animal foods. As a general rule, most individuals who develop a vitamin B12 deficiency have an underlying stomach or intestinal disorder that limits the absorption of vitamin B12. Sometimes the only symptom of these intestinal disorder is subtly reduced cognitive function resulting from early B12 deficiency. Anemia and dementia follow later.

Characteristic signs, symptoms and health problems associated with B12 deficiency include anemia, fatigue, weakness, constipation, loss of appetite and weight loss.

Deficiency can also lead to neurological changes such as numbness and tingling in the hands and feet. Additional symptoms of B12 deficiency are difficulty in maintaining balance, depression, confusion, dementia, poor memory and soreness of the mouth or tongue.

Many of these symptoms are very general and can result from a variety of medical conditions other than vitamin B12 deficiency. It is important to have a physician evaluate these symptoms so that appropriate medical care can be given.

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By: Joey Dweck

If you’re looking for a new and innovative way to stay away from all the holiday goodies this year, you might not need to look for anything other than a pack of sugarless gum. A survey conducted by the Mayo Clinic revealed that chewing gum can actually raise your metabolic rate by as much as 20%. The study suggested that chewing gum may also make it possible to lose as much as an additional 11 pounds per year. Above and beyond the benefits of increasing your metabolism and burning calories; chewing gum may also have significant advantages when it comes to staving off the temptation to indulge in holiday foods.

A recent study conducted by Wrigley confirm that an astounding 70% of Americans eat more at holiday parties than they normally would any other time of the year while 72% find it difficult to maintain their diet during this time of year. Chewing gum; however, may make it possible to not only avoid eating more but to stick to your diet as well. Here are some tips on ways that you can incorporate gum into your diet plans this holiday season:

Instead of giving into temptation, keep a steady supply of gum available at your desk at work as well as in your purse or pocket when you’re out and about this holiday season. That way you’ll be able to pop in a stick of gum whenever you feel tempted to cheat on your diet. You may very well find that if you chew a piece of gum for a few minutes and engage in another activity, such as shopping, wrapping gifts or visiting with friends and family; the temptation to snack will have completely subsided.

If you plan to bake holiday treats for others this year, chewing gum while you’re doing it can keep you from snacking while the goodies are baking. While it might not seem like much at the time, all those little taste tests can really add up. Keep a stick of gum in your mouth and you won’t be nearly as likely to sample.

If you’re concerned that the calories associated with the gum will backfire on your diet plans, there’s good reason to believe that you can lay those fears aside. According to a registered dietician at Baylor College of Medicine, the average stick of sugarless gum contains just five to ten calories. If you opt for low calorie gum and not one loaded with sugar, you can be sure you’re not replacing one problem with another. Most gums containing sugar can have 25 calories per piece and while that might not seem like a lot, if you chew several pieces per day it can start to add up. Instead, be sure to choose a sugarless brand with whatever sweetner you prefer.

This type of gum usually has less than 10 calories per piece; which is really quite insignificant when compared to what you might be consuming instead. If you’re substituting it for a high-calorie dessert or snack as well as participating in an active and healthy lifestyle; you can actually reduce your overall calorie intake.

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