Don't Fear The Fat

One of the things that interests me the most about nutrition is how people tend to categorize foods as either "good" or "bad." For many years, fat has been seen as the food enemy and is often labeled as "bad," even though it is an essential part of our diet! As a health coach, I often get questions about what the perfect diet looks like or the best ways to lose weight. So, today I thought I would talk a little bit more about fat and why we should be eating it instead of avoiding it. 

Healthy fats steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, as well as provide lubrication to keep the body functioning fluidly.  Healthy fats are especially important during cold months to help insulate our bodies from the cold as well as provide energy. 

Many people think that they key to losing weight is to eat a low-fat diet. Although it is important to include the right kinds of fat in our diet, often times a low-fat diet can make us gain weight. 

Have you ever bought something at the grocery store that was labeled low-fat? If you check out the nutrition label, you'll usually see that it is loaded with sugar! Fat adds flavor to foods so when companies remove the fat from products (e.g. low-fat granola, fat-free cookies, etc), they add in extra sugar to make it taste better. Excess sugar is one of the keys to gaining weight so what we really need to be watching is the sugar content in our diets, especially if we eat the Standard American Diet with lots of packaged food. 

And, eating good fats is one of the keys to healthy weight loss because healthy fats help us feel satiated after a meal, which actually prevents over-eating.  

However, not all fats are created equal. Heavily processed, hydrogenated, and "trans" fats used in packaged foods can be extremely damaging to the body so please remove these from your diet and avoid them as much as possible. 

Some of my favorite fat sources include:

• Whole nuts and seeds, as well as their butters like almond butter and tahini. 

• Whole foods such as avocados, olives, and coconuts. (I prefer to use whole-food sources of fat, as opposed to oils, as much as possible because they still contain the nutrients in the food.)

• Oils like flaxseed, sesame, olive, walnut and pumpkin seed. These are best used raw for salad dressings.

• Coconut oil, especially for medium to high-heat cooking, as it does not break down when used at higher temperatures. 

When selecting oils, good words to look for on the label are: organic, first-pressed, cold-pressed, extra-virgin and unrefined. Words to avoid are: expeller-pressed, refined and solvent extracted. 

One of my favorite ways to include healthy sources of fat in my diet is by using a variety of nuts and seeds, adding avocado to tacos, or roasting veggies in coconut oil (this oil is my favorite). 

What are your favorite ways to include healthy fats in your diet?

Belly Flattening Meals

The idea of a fit body for many people is having a flat belly and this is a goal of both men and women. Even though exercise is important, there are also some foods which can give really good results. It's not an easy task to get a flat stomach area, but with the right diet and proper exercise it is mission possible.

Next time you go grocery shopping, you could shop for these belly flattening foods which will serve as the right catalyst for the change. Try to get rid of the food in your fridge that fattens your stomach and focus on eating and living healthier. The first thing to understand is that you can't get any good results without regular eating. Missing the breakfast or the lunch won't make you lose belly fat, but it can have the opposite effect. You need at least three meals every day - a powerful breakfast, a light lunch and a healthy dinner not later than 7pm. Another thing to put into practice is drinking more water - water intake is actually on top of the list of foods and drinks which can flatten your belly. Here is a list of three types of foods which can help you reach your goal.

Fats

Did you know that monounsaturated fatty acids are quite beneficial for belly flattening? These are found in nuts and seeds, avocado, olives and olive oil and dark chocolate. These foods have plenty of calories, so you need to only have small portions and measure the proteins intake. For instance, in just three slices of avocado there are 50 calories, so don't eat more than 3-4 pieces a day. What's great about this group of foods is that it suits various cravings - for sweet, creamy and salty. Just make sure that you can differentiate between good fats and bad fats - polyunsaturated and monounsaturated fats are both good for you.

Carbohydrates

In order to flatten your belly, you need to consume carbohydrates that are rich in fiber and other nutrients. Sources of these are Quinoa, Farro, sweet potato and yam. Lighter sources are berries, fruits and vegetables. Eat oranges as they have less sugar than apples and pears, but more vitamin C, beta carotene and fiber. Choose leafy vegetables such as collard greens and spinach. Eat berries for more energy and for antioxidants.

Proteins

The most popular source of protein (especially for breakfast) is the egg. Buy brown eggs which are rich in Omega-3 and eat scrambled or hard-boiled. Reduce the amount of yolk as the best nutrients for your figure are in the white. You can also east oatmeal, fish and chicken - these are perfect belly flattening meat sources. Other good fish is salmon, tilapia and halibut. Eat almonds (full of highly absorbable protein), yogurt (low in sugar) and cottage cheese.

The article has been submitted by: Clapham Removal Options

Fat men die of prostate cancer

Adipose tissue surrounding the prostate gland of men with obesity, creates favorable conditions for the progression of prostate cancer.

What is the prostate gland
The prostate gland - is musculo-glandular organ located below the bladder and surrounding the initial portion of the urethra. The main function of the prostate is to produce secretions, which is part of semen. Ducts of the prostate glands open into the urethra.

Prostate cancer
In the early stages of prostate cancer does not manifest itself. Complaints are associated with tumor spread and metastasis. At the stage the only manifestation of the lack of symptoms, allowing the disease to suspect, is to increase blood levels of prostate specific antigen (PSA). As prevention of prostate cancer for all men should conduct an annual PSA test beginning at age 45.

By increasing the size of the tumor shows the following symptoms:

• Frequent urination
• Difficulty urinating
• Urinary incontinence
• urge to urinate.

The essence of the study

Scientists have received samples of adipose tissue surrounding the prostate gland in men with benign prostatic hyperplasia, prostate cancer and prostate cancer. Regardless of prostate disease in men with obesity , there is increased activity of genes in fat cells. These genes encode proteins involved in the immune response, inflammation, growth, reproduction, and cell death.

Increase in the activity of genes leads to inhibition of the immune response and stimulates the formation of new blood vessels, which creates favorable conditions for the progression of prostate cancer. The study's authors hope that the findings will more carefully selected treatments for patients with obesity.

A Food Regime That Really Burns That Fat Off

If you're tired of annoying fad diets that only wear you out and make you gain even more weight in the end, you can read on. After following different pieces of advice on how to lose weight, I realized that the golden rule of starting a food regime is: avoiding diets that promise wonders.

There are some ways you can lose weight faster, but doctors and nutritionists generally advise that losing up to 2.5 pounds per week is the right amount for someone who wants to lose and maintain weight healthily. This might sound disappointing for people who need to lose a lot of weight, because it will take them months. But if you want to do it right, this is the way.

5 Simple Rules That Will Help You Get Rid of That Extra Fat

1) Drink two glasses of room-temperature water as soon as you wake up. Wait for 45 minutes before you eat breakfast, but don't skip it. If you can't bear drinking so much water on an empty stomach, there's an alternative solution: eat one apple instead.

2) Drink lots of water throughout the day. This is VERY important. Water helps you get rid of toxins and it postpones hunger.

3) Try to eat 5-6 portions of food throughout the day: breakfast, lunch, dinner, and 2-3 snacks (the snacks can be yogurt, fruit, salad, soup; no junk food allowed). Don't eat more than one piece of bread per meal.

4) Make sure you don't eat dinner after 7 PM. If you're really very hungry later than that, drink a cup of plain yogurt or eat a small piece of non-fat cheese, a cucumber, a carrot, etc.

5) Avoid sugars as much as you can. The ideal solution would be to completely ban them from your food regime. You'll probably lose weight the most once you stop eating sweets altogether. If you absolutely cannot stay away from sugar, eat dark chocolate.

If you can also squeeze in some 45-60 minute exercises or daily walks, your body will be very thankful.

This is not too complicated to follow. Unlike some diets, there are no strict rules or specific meal descriptions here, so you are free to plan your own meals, but try to use as much fruits and vegetables as you can. Plain yogurt is very healthy and good for weight loss, remember that. And, drink water. The process is slow but it's proven it works, and it's very rewarding after a month or two.

Author bio: Allison Moody is a freelance writer, currently working on a new fun project on a free label creator, Labeley. She enjoys writing about healthy lifestyles, travel, books and having fun in nature.

By Allison Moody

Get Back Your Motivation for Weight Loss

If you don't like weight loss programs and tricks, then below are some easy and nice tips to energize your body and reach your goal of fitness.

1. Spice up Your Menus

One and the most common complaint about diet is that choosing food which is healthy for the body is a hard task. Everyone seems to advise differently and the person willing to do dieting is left in a whirlwind. Further, to complicate the matter, if there are other family members in the house, preparing a separate meal daily to lose weight seems like an unachievable task.

However, you have to work hard on dieting if you want to lose weight consistently and if you are sick of eating the same thing again and again, you should update the recipe knowledge bank with new idea. Going online will be a big help as there are recipe websites filled with ideas of food for people looking to lose weight.

Try to search for meals and snacks that are easy to make as well as healthy. It is not necessary to give up everything for weight loss. You can still have those delicious sauces and herbs provided they are made with low calories and fat.

2. Shop from Some New Stores

Try to change your daily shop weekly food purchasing. If you can search for new stores, it can bring you some more varieties of fresh foods which might not be available in the previous shop. If there are no shops nearby except for the local grocery store, you can search for them online or even purchase online. Or, you can earmark stores located a bit far and you can make bi-monthly or monthly trips to get the essentials.

3. Treat Yourself!

It is not at all necessary to starve yourself in the dieting process to lose weight. Offer yourself treats for accomplished goals or targets to remain motivated.

For instance, promise yourself a piece of Belgian chocolate if you have low calorie diet consistently for 10 days or buy yourself a new yoga CD if you are able to survive on salad diet for 15 days. Make such pointers and treat yourself once the target is achieved.

Conclusion

You should always keep in mind that motivation in every step is necessary to achieve weight loss constantly and successfully. You should always try to motivate yourself about what you have planned with regards to weight loss and dieting.

Author Bio: Samantha Kingston is a passionate health blogger who is associated a health website that features great weight loss product deals and helps people maintain ideal body weight without much trouble.

By Samantha Kingston

Acid Reflux Cause Natural Remedies

Acid reflux, also called heartburn or gastroesophageal reflux disease (GERD), happens when stomach acid rises into the esophagus due to a weakened esophageal sphincter, according to doctors at the Jackson Siegelbaum Gastroenterology clinic. Chest discomfort, a burning sensation in your upper stomach or lower throat and occasionally a bad taste in your mouth characterize the disease. If you're tired of buying a new pack of antacids every day, perhaps a diet change can do the trick.

Complex Carbs
Eat breads and grains that are low in fat and high in complex carbohydrates, recommends Jackson Siegelbaum Gastroenterology. Try to avoid heavily processed breads that are high in fat and low in nutrition. Writers at Health Castle recommend eating multiple small meals every day instead of large meals since a large meal on your stomach requires additional stomach acids. Make sure you eat plenty of rice, pasta and breads. These help ensure that the acids in your stomach have complex foods to break down.

Vegetables/Fruits
Avoid processed fruits and vegetables or foods that have a high citric acid content, according to Jackson Siegelbaum Gastroenterology. Its doctors recommend eating apples, bananas and other fresh fruit. Apples are high in complex carbohydrates, and researchers at HealthCave.com say that they contain chemicals that help strengthen the sphincter muscle that causes acid reflux. Bananas are natural antacids, according to the website. Another helpful tip is to take 2 tsp. apple cider vinegar with lukewarm water daily. Researchers at HealthCave.com say the solution helps prevent acid buildup.

Dairy Products
Milk, cheese and other dairy products are naturally high in calcium, a natural inhibitor of stomach acid, according to HealthCave.com. Jackson Siegelbaum Gastroenterology notes that you should choose skim or other low-fat dairy products because foods that contain high fat content will remain in your stomach for a longer period than low-fat foods. You should also avoid eating at fast food chains, since many of the products found in fast food restaurants are high in fat content.

Workout for Lower Abs

Lower abs is situated in the lower part of belly. It is considered a problem area by people who are working over abdominal muscles since a long time. Belly fat tends to accumulate more in this area. Hardly would you have heard from anyone complaining about their upper abdominal fat, rather people always grumble about their lower abdominal fat. So at times, it definitely becomes quite frustrating for people who perform endless exercises for a flat toned abdominal region yet never get to see visible results. There are numerous reasons contributing for this:

1. Majority people follow traditional exercises, not knowing if it is suitable for them or not. Every human body differs structurally. Hence, every individual requires an exercise schedule made serving to his body needs only.
2. Some people do not pay much attention to the food supplements. Some go on a crash diet dreaming for a fast fat reduction and hence experiencing malnutrition. While some of them keep on eating unnecessary fats, which does not supports the abdominal muscle workout.
3. Some people generally ignore having a happy balanced lifestyle. Being stressed out always, not going to bed early, etc are factors that have a great negative impact on our internal body system. Experts claim that while a person is facing a stressful time, certain hormones accumulate in lower abdominal area that causes it to enlarge.

Benefits of the abdominal workout:

• A toned lean perfect six pack that is an immediate consequence of righteous abdominal workouts.
• Elimination of the unwanted fat layers under which are positioned the build-in abs.
• A good body posture one gets that medically is proven beneficial for the backbone and back-ache problems.

Abdominal workout and Truth about Six-pack abs:
Managing daily an exercising routine in a gym along with daily work load is nearly impossible. People have been searching for a home-based workout scheme that works for them effectively. But out of millions of spam on internet, it is hard to find an authentic solution.

Truth about six pack abs is an abs program that guarantees flawless outcomes. It is a customized program designed to serve every individual. Starting from calculating body fat level to the construction of a diet plan, to composing the cardio duration and weight training sets as per your bodily requirements. This might sound like a fantasized dream to you, but this is more than a reality. Mike Geary is a certified trainer who knowing the crucial wants of exercise freaks is the one person behind the success of the world wide acclaimed abs program.

To experience the hallucinating venture of the abdominal workout program, read Truth about abs review.

Few recommended suggestions for lower abdominal workout:

• Knowing the physical arrangement of the abdominal muscles is the foremost thing you should start with. It helps a lot when you are able to visualize how the system operates internally.
• Learn professionally how to execute reverse crunches, leg lifts and bicycle crunches. (Step-by-step screen shots in Truth About abs Review have it all). They are the cardinal exercises that everyone has to carry out while reducing the lower belly.
• Unplanned and abrupt workouts lead you simply no where. You need to plan a proper workout routine stating the time you giving to each workout step, how many times you will be executing it, etc.
• Punctuality is the key to success in every aspect of life. Therefore, stick regularly to your workout/diet plan to experience superlative results.

By Ali Ahmed

Seven Point Weight Loss Strategy

You must have undergone a lot of crash programs to lose weight but the extra pounds keep coming back. It's not that you just need to work for a few days control your diet and then let the weight return. There needs to be a strategy in place instead of a plan. The short term weight loss courses available in abundance in the market are not only short lived but are also dangerous for the health of an individual. It's not always necessary that you follow some old advice from a medical book that had been written when obesity was in its infancy.

Times have changed and so have many habits of individuals. While going in for shopping we tend to look at the ingredients of the packaged stuff that we are buying. Very few people know that food items that have numbers etched on them are quite high on fats and preservatives that will not really go down well with your health. You need to make sure that you purchase food items that are low on fats and preservatives. Make it a practice for the whole of your life to eat healthy and remain healthy.

Many individuals go on a diet that does them more harm than any good although unintentionally. Many people just have salad for lunch that is the worst thing to do in weight management. You need to supplement it with something else like a bean soup. You need to take care, a hormone called ghrelin that triggers hunger in the human body. If ghrelin levels don't fall you are going to feel hungry and your weight management will go in for a toss.

You need to be very sure about the time period that you sleep for. Make sure that you enjoy a sleep time of at least 5-6 hours every day. If the time is less than this, everyday; chances are you are going to gain weight instead of losing some extra pounds. Many weight loss coaches will suggest you saving your time from the Gym and investing it on the bed sleeping.

You need to breathe heavy before breakfast as breakfast is the most important part of the meals that you have throughout the day. Do aerobics before breakfast. Your insulin level needs to be the lowest at this point of time so that the energy for exercise comes from the fat that is present in the body and your body becomes a fat burning machine.

Make sure while exercising to divide it into phases. If you are exercising for 1 hour break it into 4 sets of 15 minutes each or 2 sets of 30 minutes each. This will help you in catalyzing the fat burning process. And once the fats start burning you are in the weight loss with a bang.

This point is of utmost importance for almost everyone all across the world as majority of the population is doing desk jobs or jobs that involve a person to sit in a cubicle for 8 hours a day. No matter how regularly you visit the Gym after office hours it's not really going to make the things happen in the right direction. You need to do something extra during the office hours. It maybe a brisk walk or some jumping jacks.

The last but the most effective method for burning calories and fats is cycling. Cycling is one activity that's famous all across the world. Even in Gyms you are bound to find bicycle exercises. Cycling will not only burn fat for you but will also save a bit of expenses in form of fuel expenses. Thus while following this seven point weight loss strategy you are bound to lose weight in the long run and lead a healthy quality life in future.

Author Bio
The author is a fitness freak. A strong advocate of Somanabolic Muscle Maximizer the author has been writing about Muscle Maximizer and many health issues for the past 15 years. The author has been associated with many bodybuilders coaching and mentoring them for various events and tournaments.

Overweight Women Experience Obesity

Overweight women face a multitude of hardships - such as discrimination in the workplace - that arise from the stigma surrounding obesity. While weight loss may seem like the solution for women hoping to escape anti-fat prejudice, it may not be that simple after all.

New research out of the University of Hawaii at Manoa, The University of Manchester and Monash University, has revealed that anti-fat prejudice still persisted against former obese women, even after they had lost a significant amount of weight.

Previous research has shown that the harmful nature of obesity stigma crossed many domains, Dr. Janet Latner, the study's lead author at the University of Hawaii at Manoa, told FoxNews.com. So we designed an experiment to look at whether obesity sting persisted once the weight had been dropped.

Published in the journal Obesity, the study asked young men and women participants to read various stories about a woman who had lost about 70 pounds, or a woman who was currently obese or thin who had remained stable. The participants were then asked to rate the women's attractiveness and then give their opinions on fat people in general.

Negative attitudes toward the obese targets also seemed to increase when the participants were falsely told that the person's weight was easily controllable.

Though the researchers cannot explain exactly why the findings were the way they were, Latner and her colleagues theorized that people are perhaps more judgmental towards the obese, because they believe that it is something the person can easily manage.

Because of their staggering findings, Latner and her team agree that government intervention is necessary to reduce the prejudice against the overweight and obese.

According to Latner, while obesity is important to combat in today's society, obesity stigma is just as important to address, because its persistence could deter overweight women from shedding the pounds.

By Loren Grush

Lose Weight Sleep 9 Hours a Night

Sleeping too much does not make one fat in fact, sleeping more than 9 hours a night may suppress genetic influences on body weight, U.S. researchers say.

Principal investigator Dr. Nathaniel Watson of the University of Washington and colleagues said the study looked at 1,088 pairs of twins and found sleeping less than 7 hours a night was associated with both increased body mass index and greater genetic influences on BMI.

The study, published in the journal Sleep, found the heritability of BMI was twice as high for short sleepers than for twins who slept longer than 9 hours a night.

Watson and colleagues determined that for twins sleeping less than 7 hours, genetic influences accounted for 70 percent of the differences in BMI, with common environment accounting for just 4 percent and unique environment 26 percent.

For twins averaging more than 9 hours of sleep, genetic factors accounted for 32 percent of weight variations, with common environment accounting for 51 percent and unique environment 17 percent, the study said.

"The results suggest that shorter sleep provides a more permissive environment for the expression of obesity related genes," Watson said in a statement. "Or it may be that extended sleep is protective by suppressing expression of obesity genes."