If in 1 gram of:
And you are trying to loose weight, than you should:
The bad fats are:
1.Saturated fat, raises bad cholesterol and increases the risk of heart disease, stroke and cancer.
The most saturated fats are found in foods like:
2.Trans, or hydrogenated fat, raises bad cholesterol and lovers good cholesterol.
Trans, or hydrogenated fat is found in:
Do some careful nutritional label reading to determine if food has trans fats.
Check the ingredient list for ” hydrogenated or partially hydrogenated vegetable oil.” The higher up on the list this ingredient is, and the more total fat that’s in the product, the more trans fat the food has.
Chose low-fat baked goods, stay away from packaged and prepackaged foods, eat more raw foods like fruits and vegetables and cook as much as you can home.
The good fats are:
1.Unsaturated fats:
Monosaturated fat, helps lower bad cholesterol (LDL) while maintaining good cholesterol (HDL) and has been shown to protect against heart disease, stroke, and cancer.
Foods rich in monosaturated fat:
2.Polyunsaturated fats, omega-3 and omega-6, both are critical to the health of all of our cells, especially those of the skin and immune system.They also:
Omega-3 fat
The best sources of omega-3 fat are:
Omega-6 fat
Benefits are mixed, good and bad.
Big omega-6 sources include:
Many foods, like walnuts, tofu, wheat germ, soybean oil, are rich in both omega-3 and omega-6 fats.
Eating the mixture of these three types of unsaturated fats - mono, omega-3, and omega-6 is important.
The key to consuming more healthful fats is consuming more omega-3 and mono unsaturated fats.
Survivor:
Fit and active people occasionally face dangerous situations.
There’s no such a thing as magic plan for every sort of emergency. But there is a basic strategy:
Be prepared:
I am a surfer, and occasionally I am thinking what I will do if shark is around. I learned few simple things how to behave in these situation. I will fallow these steps before he eats me:
Ok, I will certainly let you know, how I did, if that happens.
Symptoms of overtraining:
While some people don’t want to work very hard in the gym, others drive their bodies too hard in effort to achieve their goals more quickly, or just very ambitiously push their bodies to the limit every day. They believe the “no pain, no gain” approach and find themselves plagued with injuries or symptoms of overtraining.
The role of proper rest and exercise program intensity, duration, and frequency is important.
If you don’t train with fitness professional, then your approach to exercise should be “train, don’t strain.” That is certainly the most enjoyable approach to exercise.
One of the most important ways to get a good night’s sleep is to eliminate “sleep robbers:”
1. Coffee, many teas, chocolate, soft drinks, some over the counter medication is full of caffeine.
Caffeine is a stimulant, which means it has a wake up effect, and heavy use of coffee - about 3 cups daily can cause sleep problems.
It also depends how sensitive you are to caffeine. Even small amount of coffee early in the day can keep you from falling asleep 10 -12 hours later.
Caffeine stays in the body for roughly 20 hours.
Drink decaf instead and stay away from caffeinated beverages, at least in the afternoon.
2. Alcohol
Alcohol keeps you in the lighter stages of sleep so you never really achieve restful, restorative sleep.
3. Smoking
Nicotine, like caffeine is a stimulant that makes it hard to fall asleep and contributes to problems waking up.
Give up smoking! It will improve the quality of your sleep and certainly the quality of your health.
Also protein can keep you awake. Cut back on protein consumption especially in the evening, and eat more quality carbohydrates. They have naturally tranquilizing effect on the body.
Healthy diet is a diet with raw foods in it. Foods in these category, which are all plant foods, give you the most nutrients for the fewest calories.
These foods supply most of the vitamins, minerals, fiber, antioxidants, and enzymes your body needs. Eating a wide variety of these foods will help you achieve top form.
It is very important for health and fitness to include some raw foods in your diet.
Raw food, sometimes called living food, is a type of vegetarian cuisine using foods that have not been heated above 118 F. When foods are heated above that temperature, enzymes in them are destroyed and the foods lose much of their nutritive value.
A basic raw foods diet includes fruits, vegetables, nuts, seeds, and sprouted whole grains eaten in their raw state, but prepared very tastily.
Eating more fruits, vegetables, and other plant based foods is great for your health. Enjoying them raw, however, offers some additional health benefits. For example, eating raw foods:
Eating raw foods all the time would be going to the extreme. As a general rule, just remember that the closer you can get to fresh, whole, natural nutrition, the better your health will be. I know that, the more raw food I eat, the better I feel.
People, who are active are less likely to develop depression.
In study of nearly 2,000 residents of Alameda County, California, people who were more active were nearly 20 percent less likely to be diagnosed with depression over the next 5 years than less active residents.
Being physically active helps if you are already depressed!
More intensively you exercise, better you feel, less depressed you are.
I know people, who work out intensively every day to overcome fear, anxiety and the result usually is: they feel very confident, they have very strong minds, they are mostly in very good mood, and they are very decisive.
I also see it on myself. After I had a flu recently, I could not work out for couple of weeks, and I felt not only week physically, but also mentally. I could really feel the difference in my mind.
What is interesting, I felt kind of week mentally, only after two weeks of not exercising. I can’t even imagine the negative feelings of a really inactive person.
For the best effect, try to exercise every day at least 30 minutes, combine resistance workout with cardiovascular workout, and if you are a regular exerciser, don’t be afraid to speed up a little or do a few more of those hard repetitions at the end of the set, and you will really feel great.
Building just a few pounds of muscle in your body helps you get rid of fat much faster, then only by dieting.
Muscle exponentially speeds up the fat busting process:
1 pound of muscle requires your body to burn up to 50 extra calories a day just to maintain that muscle.
Now think about what happens if you add a mere 6 pounds of muscle over the course of a diet program.
It will take your body up to 300 extra calories a day just to feed that muscle; essentially, you’ll burn of an extra pound of fat every ten days without doing a thing.
When you combine exercise with the foods that most promote muscle growth, the ones that keep you full, and the ones that give your body a well-balanced supply of nutrients, you will be exactly where you want to be:
You will turn your fat into muscle.
Build in a little additional muscle every week - through eating the right foods (lean protein, high fiber diet) and doing muscle building, fat burning exercise plan (workout plan consisted of multi core exercises with combination of cardiovascular exercises), and you’ll have invested in a lean and strong body that can last a lifetime, because your new muscle will continually break down fat to stay alive.
If you drink lots of Colas and other carbonated drinks, that get their bubbles from phosphorus, containing the mineral phosphate, you may be flushing calcium from your bones.
From publication, Natural Healing and Nutrition 1990:
Phosphate, along with calcium, is in your bones in 1 to 1 ratio. The trouble is, if you pour in too much phosphate, your body will excrete it - and when phosphate leave, it takes calcium with it. Where does it get the calcium? From your bones.
So try to limit yourself to two servings of phosphate-containing sodas each day. Better yet, check the labels and choose carbonated beverages that don’t contain phosphates. (Carbonated mineral waters do not contain phosphate.) And whenever possible, ask yourself whether a glass of low-fat milk might satisfy your thirst just as well.
Children are the target of many soft-drink ads. Yet those under ten, whose bones are actively growing, are weakening their bones, and may even suffer impaired bone development if they overindulge in soda and don’t consume enough calcium-rich foods.
