Category Archives: Health

Fat Loss Cookbooks

Here are some of the most popular Fat-Loss Cookbook Editions:

  1. Keto Resources
  2. The Fat Burning Kitchen
  3. Paleo Diet
  4. Metabolic Cooking – Fat Loss Cookbook
  5. Anabolic Cooking – Muscle Building Cookbook


1. Keto Resources  (click to buy)

28-Day Meal Plan and 10 expert guides to educate and inspire you

1 Keto Diet Basics

To get started, you’ll learn the basics of the keto diet, how it was developed, how it works, 13 tips for success, foods to enjoy, and more.

2 Eating Well On Keto

In this guide, you’ll get 10 breakfast recipes, 14 lunch recipes, and 14 dinner recipes, plus a companion 28-Day Meal Plan calendar.

3 Staying In Ketosis

You’ll learn how to get into ketosis in as little as 3 days, how to know if you’re in ketosis, and much more.

4 Mastering Macros

Learn how to calculate your macronutrients and maintain the proper ratios to stay in ketosis!

5 Beating Keto Flu

What the “Keto flu” is and how to make it go away quickly if you experience any symptoms.

6 Intermittent Fasting

Learn about 5 different styles of Intermittent Fasting to kickstart ketosis and accelerate fat loss.

7 Social Situations

Discover healthy ways of dealing with social pressures. Includes tips for eating out and guidelines for drinking alcohol. This is what makes weight loss sustainable!

8 Guilt-Free Desserts

This cookbook contains 36 mouth-watering “fat bomb” recipes that will satisfy your sweet tooth while keeping you in ketosis.

9 Yummy Avocado Recipes

Discover 5 unique keto-friendly ways to prepare avocados. Yum!

10 Keto Supplements Guide

Learn about 12 of the best Keto supplements that will help you transition to ketosis and make the Ketogenic diet more effective.

Amaze Yourself… In Just 28 Days

  • Be lighter and thinner… it’s not uncommon to lose 20+ pounds!
  • Have more energy than you’ve felt in years
  • Sleep better and wake up more rested
  • Notice your skin and hair improve
  • Feel a sense of accomplishment
  • Best of all… you’ll GAIN MOMENTUM with your new Keto lifestyle.

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02. The Fat Burning Kitchen  (click to buy)

Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine

Inside this brand new manual, you’ll discover:

  • The true secret to making calorie-counting obsolete … this is the same principle that will automatically eliminate your cravings and control your appetite permanently (it’s the same reason that I personally haven’t had a real “craving” in at least 7 years)
  • The truth about polyunsaturated fats (omega-6’s and omega-3’s) that most food companies don’t want you to know
  • Which protein bars or energy bars are actually candy bars in disguise and which bars are actually good for you
  • The real deal on saturated fat and cholesterol, and why they are essential in your diet  (Without enough saturated fats and cholesterol in your diet, you can actually HARM your hormone balance)
  • The “whole grain” deception and why whole grain crackers, breads, and cereals are packing more bodyfat on you
  • Why that skim milk may not be so good for you after all, and the dirty truth about homogenized milk too
  • The one time when tilapia and salmon are NOT health foods (plus the best alternatives)
  • A healthy fat-burning burger option? Yes
  • Why soymilk, tofu, and veggie burgers could be increasing your belly fat
  • Are sports drinks stifling your fat-burning and making you AGE faster?
  • The ONLY truly healthy options for sweeteners … even non-caloric sweeteners
  • A surprisingly healthy fat in some animal products that actually helps you burn fat & build muscle (it even helps to fight cancer)
  • Why egg whites are actually WORSE for you than whole eggs
  • Do diet sodas and other diet drinks hurt your fat loss efforts?
  • Is whole milk actually better for you than skim milk? There’s more to the story
  • A type of saturated fat that actually helps to stimulate your metabolism
  • The one time when delicious creamy chocolate can even help to prevent your sweet tooth cravings (It even helps improve your blood pressure too!)
  • Does green tea or oolong tea really increase your metabolism and help fat loss? The truth
  • Which fruits & veggies are okay to choose non-organic
  • …and TONS more secrets to help you permanently transform your diet to force your body to burn fat more effectively, while also preventing diabetes.

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03. Paleo Diet  (click to buy)

Paleohacks Cookbooks

01. The PaleoHacks Cookbook

Over 125 Mouth-Watering Recipes

  • Simple, Easy, Amazingly-Yummy Paleo Recipes

With a wide variety of easy-to-make Paleo-friendly meals that will get rave reviews from friends and family every time!

  • Clear Directions Anyone Can Follow

There’s no guesswork, we walk you through each recipe with 100% crystal-clear detail, making SURE you’re able to prepare the dish

  • Absolutely Everything You Need

..to follow the healthiest diet in the world and to start achieving the health, energy, vitality and weight loss results you want!

02. The PaleoHacks 30-Day Jumpstart

To help you get going immediately!

  • Don’t want to wait? Want to get started getting the health results you want immediately? Then this Jump Start guide is for you.
  • This jump start guide will get you started on your Paleo Diet journey, and make sure that you are able to actually make a permanent, positive change in your health.
  • With this guide, the struggle to reach your health goals will end. When you pick the right foods and approach your health properly, your quality of life – from your energy levels, happiness, sex drive, and more, will improve.
  • So if you want to dive right in and get going as fast as possible, make sure to read this bonus.

03. The Eating Paleo at Restaurants Guide

So you can still eat out and have fun!

  • As you go through your Paleo journey, inevitably you’re going to go out to eat. Instead of struggling to pick the best paleo meals on the menu, we’ve created this guide to show you how to eat at restaurants without any issues.
  • This guide will show you:

How to eat at restaurants and stay Paleo

  • Sample meals you can order at restaurants
  • (delicious AND available almost anywhere)
  • How to avoid foods that secretly have gluten or dairy in them
  • (And how to ask your waiter to make sure they don’t mess up!)

04. The Paleo Foods and Fails Guide

All the healthiest Paleo foods + shopping lists!

  • One of the biggest complaints people have about the Paleo Diet is that there is a lack of food choices. Well let me tell you – with this program you will NEVER have a lack of choices. Just from expanding vegetables alone, you add hundreds of delicious meal combination opportunities.
  • With this food guide, you’ll have a complete list of foods to choose from, and open up new delicious meals for you to eat!
  • This guide will give you:

The complete list of healthy, delicious paleo foods

  • A list of foods and their seasonality (so you know which foods are fresh any time of the year)
  • Your Paleo Shopping List – so you know exactly what to get at the store

05. The Paleo 4X Cookbook

How the “pros” often eat each day!

  • If you hate spending time in the kitchen, and just want to get in and out with a delicious, paleo friendly meal, this cookbook is filled with recipes that use JUST 4 INGREDIENTS. These recipes include some from the most experienced eaters in our Paleohacks community.

This book will give you:

  • 65 easy, quick paleo recipes that you can cook anytime
  • Your freedom back – you’ll save hours and hours in the kitchen.
  • The end to struggling for ideas to create quick healthy meals – you’ll never be at a loss for what to make in the kitchen.

06. The One-Month Paleo Meal Plan

So you always know what to eat!

  • In this final free guide, we’ll give you our entire meal plan with 125 delicious recipes from the Paleohacks Cookbook. Whether you’re just getting started or a seasoned veteran, this guide will show you exactly what to eat and how much to eat. You just choose when you want to eat it!
  • With this guide – you won’t have to think at all when it comes to the Paleo Diet – everything will be laid out in front of you in easy, simple to follow steps.

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04. Metabolic Cooking – Fat Loss Cookbook  (click to buy)

The Complete Metabolic Cooking Package

  • We Have Developed The Simplest And Fastest Way To Preparing And Eating Delicious Fat Burning Meals Every Day For The Rest Of Your Life
  • The 9 part cookbook that will teach you how to make your own tasty fat torching meals that will once and for all give you the opportunity to get the results and the body you deserve!

You will find 250 quick and easy “Metabolicious” recipes to prepare:

  • Breakfast
  • Snacks
  • Sides
  • Smoothies
  • Red Meat
  • Pork
  • Chicken & Poultry
  • Fish & Seafood
  • Vegetarian

Metabolic Cooking makes fat loss taste a lot better and will make you a lot simpler! This is a must-have in your kitchen.

Free Bonus #1: The Fat Loss Optimizer Guide

  • Our Complete Fat Loss Optimizer Guide is loaded with all the information that you must know in order to burn fat faster and master the art of fat loss cooking and nutrition. It will teach you:
  • What top fat burning foods you must eat to burn fat faster.
  • Our 10 Rules of Metabolic Cooking for guaranteed success.
  • How to use the Metabolic Nutri-Profile, time your meals, and how much food you need to eat.
  • How to create your own individualized meal plan in minutes.
  • Money saving and grocery shopping tips.
  • And much, much more.
  • Everything you need to know to optimize your fat loss results is covered in this guide!

Free Bonus #2: The Metabolic Salad Builder and Metabolicious Dressings

  • In our Metabolic Salad Builder, we’ll show you how to create the ultimate fat burning salads that will stimulate your metabolism so that you burn more body fat than ever!
  • With this Metabolic Salad Builder, you will also find our Metabolicious Dressings guide to enhance the taste and metabolic powers our salads. Our famous calorie-free Metabolicious Salad Dressings will enhance your metabolism, someting that the chemical and sugar filled so-called “healthy dressings” are not going to do!

Free Bonus #3: The Thermo-Charged Seasoning Guide

  • There are always going to be those days when you’re simply in a huge rush and don’t have time to cook. No problem! That’s where our Thermo-Charged Seasonings come into play.
  • What we’ve done here is created some Sodium Free Thermo-Charged Seasonings that will spice up any bland pre-cooked chicken breast (or whatever protein source you’re using) into a taste sensation. Not only will this quick meal on the go taste good, but it’ll still have similar metabolic enhancing powers as all of the other recipes in our cookbooks. The addition of these seasonings will literally take you all of 20 seconds, but the difference on your rate of fat loss compared to if you had not done this will be profound. Fat loss really does not get much easier than this!

Free Bonus #4: Metabolic Cooking Quick Sheets

  • Last but not least, we have created the Metabolic Cooking Quick Sheets to make your life even more simple! It includes:
  • A quick recipe finder list.
  • An easy conversion chart (for our overseas friends).
  • Our grocery shopping masterlist.
  • A printable daily food log.
  • Our personal online shopping lists.
  • The complete Metabolic Cooking glossary.

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05. Anabolic Cooking – Muscle Building Cookbook  (click to buy)

SECRET ANABOLIC RECIPES DISCOVERED BY FRENCH BODYBUILDER MAKE IT EASY FOR ANY MAN TO GAIN MUSCLE FAST AND GET SHREDDED – WHILE STUFFING YOUR FACE WITH MOUTH-WATERING BROWNIES AND BLUEBERRY MUFFINS EVERY SINGLE DAY!

  • Over 200 simple recipes made up of the perfect macronutrient ratios for rapid muscle and strength gains…(never worry about losing your abs again!)
  • 1 SIMPLE post workout solution that will ensure you are maximizing your efforts in the gym…(no workout will be wasted)
  • An easy-to-make, pre-workout shake that’ll refuel your energy stores so you can crush new PRs in the gym and experience skin-stretching muscle pumps.
  • Over 15 mouth-watering, anabolic dessert recipes that will allow you to enjoy your favorite foods every single day… (every day is like a “cheat day”)
  • 6 meal prep shortcuts to ensure you ALWAYS have your food ready to go (even on the most hectic of days).
  • The ONLY supplements that have been PROVEN to work so you NEVER waste another dime on pills or powders that do NOTHING but empty your pockets.
  • 1 HOMEMADE pre-workout formula using ONLY the ingredients that aid in muscle growth and recovery without packing your scoops with fillers.
  • 2 performance supplements that WILL provide noticeable results (and the happen to be the least expensive ones).
  • The 1 “supplement” you’re taking right now (and relying on) that you don’t need to take, ever.
  • Plus much, much, more.

THE ULTIMATE MUSCLE-BUILDING COOKBOOK FOR MEN

This cookbook will help you make great tasting, muscle sculpting meals…even if you’re short on time and don’t know your way around the kitchen!

This book is packed with more than 200 “Anabolicious” recipes that:

  • Taste absolutely delicious
  • Promote muscle growth around the clock
  • Boost your anabolic hormone levels naturally
  • Anyone can cook…
  • Can be prepared in MINUTES!

Anabolic Cooking will turn you into the man you never thought you could be…whether your goal is to build lean muscle mass, lose body fat, stay fit, perform better or simply be healthy, this cookbook is a must-have in your kitchen!

MEAL PREP MADE EASY

Time is single reason most guys can’t eat enough to grow.

Not because you don’t have time to eat… but because you don’t have the time to cook every few hours.

With this meal prep shortcut guide you’ll discover the exact time-friendly techniques that’ll have all your meals ready to go while spending less than 1 hour in the kitchen a week!

THE SUPPLEMENT CHEAT SHEET

The most complete, no B.S. supplement guide for maximizing your muscle-building results in and out of the gym.

This cheat sheet reveals the only scientifically proven supplements available so you never have to waste another dime on useless products again.

You’ll also discover a proven, homemade pre-workout stack you can make for pennies on the dollar for explosive energy and jaw-dropping muscle pumps…

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Diabetes and your body

When you hear the word “diabetes,” your first thought is likely about high blood sugar. Blood sugar is an often-underestimated component of your health. When it’s out of whack over a long period of time, it could develop into diabetes. Diabetes affects your body’s ability to produce or use insulin, a hormone that allows your body to turn glucose (sugar) into energy. Here’s what symptoms may occur to your body when diabetes takes effect.

Diabetes can be effectively managed when caught early. However, when left untreated, it can lead to potential complications that include heart disease, stroke, kidney damage, and nerve damage.

Normally after you eat or drink, your body will break down sugars from your food and use them for energy in your cells. To accomplish this, your pancreas needs to produce a hormone called insulin. Insulin is what facilitates the process of pulling sugar from the blood and putting it in the cells for use, or energy.

If you have diabetes, your pancreas either produces too little insulin or none at all. The insulin can’t be used effectively. This allows blood glucose levels to rise while the rest of your cells are deprived of much-needed energy. This can lead to a wide variety of problems affecting nearly every major body system.

Types of diabetes

The effects of diabetes on your body also depends on the type you have. There are two main types of diabetes: type 1 and type 2.

Type 1 – also called juvenile diabetes or insulin-dependent diabetes, is an immune system disorder. Your own immune system attacks the insulin-producing cells in the pancreas, destroying your body’s ability to make insulin. With type 1 diabetes, you must take insulin to live. Most people are diagnosed as a child or young adult.

Type 2 – is related to insulin resistance. It used to occur in older populations, but now more and more younger populations are being diagnosed with type 2 diabetes. This is a result of poor lifestyle, dietary, and exercise habits.

With type 2 diabetes, your pancreas stops using insulin effectively. This causes issues with being able to pull sugar from the blood and put it into the cells for energy. Eventually, this can lead to the need for insulin medication.

Earlier phases like prediabetes may be effectively managed with diet, exercise, and careful monitoring of blood sugars. This can also prevent the full development of type 2 diabetes. Diabetes can be controlled. In some cases it can even go into remission if proper lifestyle changes are made.

Gestational diabetes is high blood sugar that develops during pregnancy. Most of the time, you can control gestational diabetes through diet and exercise. It also typically resolves after the baby is delivered. Gestational diabetes can increase your risk for complications during pregnancy. It can also increase risk of type 2 diabetes development later in life for both mother and child.

Endocrine, excretory, and digestive systems

If your pancreas produces little or no insulin – or if your body can’t use it – alternate hormones are used to turn fat into energy. This can create high levels of toxic chemicals, including acids and ketone bodies, which may lead to a condition called diabetic ketoacidosis. This is a serious complication of the disease. Symptoms include extreme thirst, excessive urination, and fatigue.

Your breath may have a sweet scent that’s caused by the elevated levels of ketone bodies in the blood. High blood sugar levels and excess ketones in your urine can confirm diabetic ketoacidosis. If untreated, this condition can lead to loss of consciousness or even death.

Diabetic hyperglycemic hyperosmolar syndrome (HHS) occurs in type 2 diabetes. It involves very high blood glucose levels but no ketones. You might become dehydrated with this condition. You may even lose consciousness. HHS is most common in people whose diabetes is undiagnosed or who haven’t been able to control their diabetes. It can also be caused by a heart attack, stroke, or infection.

High blood glucose levels may cause gastroparesis — when it’s hard for your stomach to completely empty. This delay can cause blood glucose levels to rise. As a result, you may also experience nausea, vomiting, bloating, and heartburn.

Kidney damage

Diabetes can also damage your kidneys and affect their ability to filter waste products from your blood. If your doctor detects microalbuminuria, or elevated amounts of protein in your urine, it could be a sign that your kidneys aren’t functioning properly.

Kidney disease related to diabetes is called diabetic nephropathy. This condition doesn’t show symptoms until its later stages. If you have diabetes, your doctor will evaluate you for nephropathy to help prevent irreversible kidney damage or kidney failure.

Circulatory system

Diabetes raises your risk of developing high blood pressure, which puts further strain on your heart. When you have high blood glucose levels, this can contribute to the formation of fatty deposits in blood vessel walls. Over time, it can restrict blood flow and increase the risk of atherosclerosis, or hardening of the blood vessels.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, diabetes doubles your risk of heart disease and stroke. In addition to monitoring and controlling your blood glucose, good eating habits and regular exercise can help lower the risk of high blood pressure and high cholesterol levels.

You should also consider quitting smoking if you’re at risk for diabetes. Diabetes and smoking are a very bad mix. It increases your risk for cardiovascular problems and restricted blood flow.

Lack of blood flow can eventually affect your hands and feet and cause pain while you’re walking. This is called intermittent claudication. The narrowed blood vessels in your legs and feet may also cause problems in those areas. For example, your feet may feel cold or you may be unable to feel heat due to lack of sensation. This condition is known as peripheral neuropathy, which is a type of diabetic neuropathy that causes decreased sensation in the extremities. It’s particularly dangerous because it may prevent you from noticing an injury or infection.

Diabetes also increases your risk of developing infections or ulcers of the foot. Poor blood flow and nerve damage increases the likelihood of having a foot or leg amputated. If you have diabetes, it’s critical that you take good care of your feet and inspect them often.

Integumentary system

Diabetes can also affect your skin, the largest organ of your body. Along with dehydration, your body’s lack of moisture due to high blood sugar can cause the skin on your feet to dry and crack. It’s important to completely dry your feet after bathing or swimming. You can use petroleum jelly or gentle creams, but avoid letting these areas become too moist.

Moist, warm folds in the skin are susceptible to fungal, bacterial, or yeast infections. These tend to develop between fingers and toes, the groin, armpits, or in the corners of your mouth. Symptoms include redness, blistering, and itchiness.

High-pressure spots under your foot can lead to calluses. These can become infected or develop ulcers. If you do get an ulcer, see your doctor immediately to lower the risk of losing your foot. You may also be more prone to boils, folliculitis (infection of the hair follicles), sties, and infected nails.

Unmanaged diabetes can also lead to three skin conditions:

  • eruptive xanthomatosis, which causes hard yellow bumps with a red ring
  • digital sclerosis, which causes thick skin, most often on the hands or feet
  • diabetic dermopathy, which can cause brown patches on the skin

For diabetic dermopathy, there’s no cause for concern and no treatment is necessary.

These skin conditions usually clear up when you get your blood sugar under control.

Central nervous system

Diabetes causes diabetic neuropathy, or damage to the nerves. This can affect your perception of heat, cold, and pain. It can also make you more susceptible to injury. The chances that you won’t notice these injuries and let them develop into serious infections or conditions increases, too.

Diabetes can also lead to swollen, leaky blood vessels in the eye, called diabetic retinopathy. This can damage your vision. It may even lead to blindness. Symptoms of eye trouble can be mild at first, so it’s important to see your eye doctor regularly.

Reproductive system

The changing hormones during pregnancy can cause gestational diabetes and, in turn, increases your risk of high blood pressure. There are two types of high blood pressure conditions for pregnant women to watch out for, preeclampsia or eclampsia.

In most cases, gestational diabetes is easily controlled and glucose levels return to normal after the baby is born. Symptoms are similar to other types of diabetes, but may also include repeated infections affecting the vagina and bladder.

If you develop gestational diabetes, your baby may have a higher birth weight. This can make delivery more complicated. You’re also at an increased risk of developing type 2 diabetes several years following your baby’s delivery.

How Do I Manage My Blood Sugar When I’m Sick?

What Should I Eat? When Should I Call the Doctor?

When you have diabetes, sick days often mean more than a runny nose and sneezing. An illness like a cold, the flu, or any condition that makes you throw up or gives you diarrhea can also boost your blood sugar. So can an infection.

That means you have to stay on top of your blood sugar levels. Here are some guidelines:

  • Check your blood sugar every 4 hours;
  • Test for ketones if you have type 1 diabetes and your sugar level is above 240mg/dL — or if your doctor tells you to. Ketones are a form of waste that people with type 1 make when they’re under stress (like an illness). Call the doctor if you find ketones in your urine. Depending on how sick you are, he may suggest you go to the emergency room;
  • Check your temperature regularly;
  • Drink liquids if you can’t keep solid food down. Have one cup of liquid every hour while you’re awake to prevent dehydration. If you can’t hold down liquids, you may need to go to the emergency room or hospital;
  • Don’t stop taking insulin, even if you can’t eat solid food. You may need to eat or drink something with sugar so that your blood sugar doesn’t drop too low;
  • You may need to stop taking medicines by mouth for type 2 diabetes while you’re sick. Check with your doctor if you’re not sure what to do;
  • If you need an over-the-counter drug to control symptoms like cough and nasal congestion, ask your doctor or pharmacist for a list of sugar-free products.

What Should I Eat?

Eat or drink 30 to 50 grams of carbohydrates every 3 to 4 hours. That will keep your body nourished, stop if from making ketones, and prevent your blood sugar from dropping too low.

If you’re having trouble eating, try bland foods like the ones listed below. Each equals one carbohydrate choice.

  • 1 cup clear soup or broth
  • 1/2 cup regular gelatin
  • 1/2 cup regular soft drink, like 7-up or Sprite
  • 1/2 Popsicle
  • 1/2 cup unsweetened applesauce
  • 1/3 cup apple juice
  • 1/2 cup sports drink, like Gatorade
  • Choose calorie-free liquids like water and 1/2 cup of broth or bouillon.

When Should I Call the Doctor?

Contact the doctor’s office if:

  • Your blood sugar stays higher than 180 mg/dL or lower than 70 mg/dL;
  • You can’t keep liquids or solids down;
  • You have a temperature over 101 F;
  • You have diarrhea or are vomiting.

 

go to our  “HEALTH  PAGE”  and find more similar topics

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Body Mass Index (BMI)

Maintaining a healthy body weight can protect you from a variety of illnesses. By assessing your body’s healthy weight and maintaining it as much as possible, you will be armed with an additional tool to stay in shape!

In order to reach optimum health, it is recommended that you calculate your healthy body weight using the Body Mass Index (BMI) in combination with your waist circumference.

Calculation method

To calculate your BMI, you must divide your weight in kilograms by your height in square metres. Let’s take the example of a person weighing 68 kg and measuring 1.65 metres tall:

Weight (kg) ÷ height (m)2   =   68 kg ÷ (1.65 m)2   =   24.97

Thus, this person has a BMI of 25.

To calculate your waist circumference, you must measure your abdomen at hip height with a tape measure.

Optimal BMI should be between 18.5 and 24.9 if you do not have any other conditions that influence the results (for example, if you are pregnant). Your waist circumference should be approximately 80 cm for women and 94 cm for men.

Reaching and maintaining a healthy weight can be beneficial to you in the long term. Below are some of the benefits of maintaining a healthy weight:

  • Reducing the risk of heart disease;
  • Reducing the risk of stroke;
  • Reducing the risks of developing some forms of cancer;
  • Controlling non-insulin dependent diabetes;
  • Relieving back and joint tension;
  • Increasing energy levels;
  • Optimizing the immune system;
  • Reducing the risks of osteoporosis;
  • Reducing infertility risks;
  • Reducing the risk of anaemia;
  • Having more self-esteem;
  • Increasing energy and welfare levels.

Below are several tips to help you maintain a healthy weight:

  • Make educated food choices. Avoid foods that contain sugar, fats and high calorie levels.
  • Eat a lot of fruit and vegetables.
  • Practise physical activity at least 3 times a week. Walk rather than taking the car whenever possible. Use stairs rather than taking the elevator, etc.
  • Introduce good lifestyle habits, such as drinking lots of water, getting enough sleep, etc.
  • Limit your alcohol consumption.
  • Weigh yourself on a regular basis using a bathroom scale on a flat surface, preferably at the same time of day and without clothing.

Here’s why BMI may not matter

It’s important to recognize that BMI itself is not measuring “health” or a physiological state (such as resting blood pressure) that indicates the presence (or absence) of disease. It is simply a measure of your size. Plenty of people have a high or low BMI and are healthy and, conversely, plenty of folks with a normal BMI are unhealthy. In fact, a person with a normal BMI who smokes and has a strong family history of cardiovascular disease may have a higher riskof early cardiovascular death than someone who has a high BMI but is a physically fit non-smoker.

And then there is the “obesity paradox.” Some studies have found that despite the fact that the risk of certain diseases increases with rising BMI, people actually tend to live longer, on average, if their BMI is a bit on the higher side.

Should we stop giving so much “weight” to BMI ?

That’s exactly what’s being asked in the discussion generated by a new study. For this study, researchers looked at how good the BMI was as a single measure of cardiovascular health and found that it wasn’t very good at all:

  • Nearly half of those considered overweight by BMI had a healthy “cardiometabolic profile,” including a normal blood pressure, cholesterol, and blood sugar.
  • About a third of people with normal BMI measures had an unhealthy cardiometabolic profile.

The authors bemoaned the “inaccuracy” of the BMI. They claim it translates into mislabeling millions of people as unhealthy and also overlooking millions of others who are actually unhealthy, but are considered “healthy” by BMI alone.

Actually, this should come as no surprise. BMI, as a single measure, would not be expected to identify cardiovascular health or illness; the same is true for cholesterol, blood sugar, or blood pressure as a single measure. And while cardiovascular health is important, it’s not the only measure of health! For example, this study did not consider conditions that might also be relevant to an individual with an elevated BMI, such as liver disease or arthritis.

Bottom line

As a single measure, BMI is clearly not a perfect measure of health. But it’s still a useful starting point for important conditions that become more likely when a person is overweight or obese. It’s a good idea to know your BMI but it’s also important to recognize its limitations.

after all…

Once we learn about all the benefits to be had from reaching a healthy weight, we understand the importance of adopting measures to avoid obesity, as much among children and adolescents as among adults. If you feel you could stand to lose some weight or are concerned about the effects that excess weight could have on your health, speak to your pharmacist or doctor.

You can also call upon the expertise of other professionals, such as a nutritionist, to help you establish an action plan to maintain your healthy weight.

go to our  “HEALTH  PAGE”  and find more similar topics

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Myths about Weight loss

Weight loss is a long journey with many misconceptions attached to it. So, let us talk about more in detail about some common myths, facts and logic behind weight loss.

First Myth

Exercise is enough, no need of dieting

Logic

Exercise is beneficial for many reasons but when it comes to weight loss, a proper weight loss diet plays a vital role. If you eat 1 chicken sandwich, you consume 400 to 500 calories, you need to burn these calories by working out for at least for an hour. Now imagine a scenario where you would have made a healthier choice. In that case, a half an hour workout would have been enough. Get to know how much exercise you need to lose weight?

Fact

Exercise is not enough, proper dieting is absolutely essential.

Second Myth

Fasting and Skipping meals help you to lose weight fast

Logic

Fasting and skipping meals slow down the metabolism due to which you shed weight slowly. Besides that, later in the day, you feel really hungry and binge on unhealthy stuff. Learn to get more information on Increase body metabolism to lose weight.

Fact

Fasting and Skipping meals never help you to lose weight fast.

Third Myth

Carbohydrates make you gain weight. So, cut down carbs in your diet

Logic

Carbohydrates never make you gain weight. It is the calories that make you gain weight. The sugar and fat that carbohydrates often contain make you fat. Opt for other good carbs like whole grains. 

Fact

Carbohydrates never make you gain weight. You have to avoid bad carbs like Sugar, added sugar, refined flours. Learn to know more about good and bad carbohydrates.

Fourth Myth

A fruit- only diet is best for weight loss

Logic

Fruits also have calories. However, if you live only on fruits, you deprive your body of variety of nutrients and can face long-term health problems           

Fact

Fruit only diet is not good at all.

Fifth Myth

Fad diet helps you to lose weight faster

Logic

Fad diets are comprised of only 800 to 1000 calories which is difficult to follow. It has many adverse effects in the long run. One should always avoid this kind of diet.

Fact

Fad diet is that kind of weight loss diet which actually results in weight gain

Fad Diets

There are many different diets that promote weight loss. Unfortunately, not all diets help you over time. Learn how to identify a fad diet.

What are fad diets?

Hundreds of diets are being promoted as the best approach to losing weight. Unfortunately, many of these diets involve eliminating foods that contain necessary nutrients. Some diets even cut entire food groups. These are fad diets.

For example, fad diets may include those that are fat-free, very-low-carbohydrate, or high protein. Some fad diets focus on a particular food, such as grapefruit or cabbage. Some have you eliminate certain foods at specific times of the day. Others allow you certain foods, as long as you eat them along with certain other foods.

Many of these diets may lack major nutrients, such as dietary fiber and carbohydrates, as well as selected vitamins, minerals, and protective phytochemicals. By not receiving the proper amounts of these nutrients, you can develop serious health problems later in life.

For the food groups that these diets do permit, the amounts are either well above or well below those recommended by major health organizations like the American Heart Association, American Diabetes Association, and the Academy of Nutrition and Dietetics — as well as the Surgeon General and the United States Department of Agriculture.

Common claims these diets make include blaming particular hormones for weight gain, suggesting that food can change body chemistry. Or they may hype or ban a particular food.

However, all have one thing in common: a temporary solution to what for many people is a lifelong problem. Once the diet is stopped, the lost weight is usually regained quickly, since none of the diets teach behavior modification (changing how you eat).

How do I spot a fad diet?

While there is no set approach to spotting a fad diet, the following guidelines can help. Fad diets tend to have:

  • Recommendations that promise a quick fix.
  • Claims that sound too good to be true.
  • Simplistic conclusions drawn from a complex study.
  • Recommendations based on a single study.
  • Dramatic statements that are refuted by reputable scientific organizations.
  • Lists of “good” and “bad” foods.
  • Recommendations made to help sell a product.
  • Recommendations based on studies published without peer review.
  • Recommendations from studies that ignore differences among individuals or groups.
  • Elimination of one or more of the five food groups (fruits, vegetables, grains, protein foods, and dairy).

What is still the best method to lose weight and keep it off? Exercise regularly and eat a variety of foods with moderate portions dear LLET friend.

 

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Weight – Maintain it, Don’t Gain!

Maintaining a healthy weight is important for health. In addition to lowering the risk of heart disease, stroke, diabetes, and high blood pressure, it can also lower the risk of many different cancers.

Move more, eat less. Turning off the television and skipping the sugary drinks are two ways to get started.

Your weight, your waist size, and the amount of weight gained since your mid-20s can have serious health implications. These factors can strongly influence your chances of developing the following diseases and conditions:

  • Cardiovascular disease, heart attack, stroke
  • Diabetes
  • Cancer
  • Arthritis
  • Gallstones
  • Asthma
  • Cataracts
  • Infertility
  • Snoring
  • Sleep apnea

If your weight is in the healthy range and isn’t more than 10 pounds over what you weighed when you turned 21, focus on maintaining that weight by watching what you eat and exercising.

Because most adults between the ages of 18 and 49 gain 1-2 pounds each year, stopping and preventing weight gain should be a priority. Gaining weight as you age increases the chances of developing one or more chronic diseases.

Middle-aged women and men who gained 11 to 22 pounds after age 20 were up to three times more likely to develop heart disease, high blood pressure, type 2 diabetes, and gallstones than those who gained five pounds or fewer.

Those who gained more than 22 pounds had an even larger risk of developing these diseases.

Another analysis found that adult weight gain – even after menopause – can increase the risk of postmenopausal breast cancer.

Encouragingly, for women who had never used hormone replacement therapy, losing weight after menopause – and keeping it off – cut their risk of post-menopausal breast cancer in half.

Does Being Overweight Reduce Mortality?

You may have seen news coverage of a study claiming that being overweight and obese may reduce mortality but a panel of experts discussed why the general public should not rely on these flawed study findings.

The main flaw of this study is that the normal weight group, which showed an increased mortality risk compared to the overweight group, included more heavy smokers, patients with cancer or other diseases that cause weight loss, and elderly people suffering from frailty. There was no distinction made between these unhealthy normal weight people and lean healthy individuals. The overweight and obese groups did appear to have a lower mortality rate than this mix of healthy and very unhealthy normal weighted individuals, and this flaw led to false conclusions that overweight and grade 1 obesity carry no risk and may offer reduced mortality.

What Causes Weight Gain? 

  1. Diet: The quantity and quality of food in your diet has a strong impact on weight.
  2. Genes: Some people are genetically predisposed to gain weight more easily than others or to store fat around the midsection.

Genes do not have to become destiny, however, and studies suggest that eating a healthy diet, staying active, and avoiding unhealthy habits like drinking soda can prevent the genetic predisposition to risk for obesity.

  1. Physical inactivity: Exercising has a host of health benefits, including reducing the chances of developing heart disease, some types of cancer, and other chronic diseases. Physical activity is a key element of weight control and health.
  2. Sleep: Research suggests that there’s a link between how much people sleep and how much they weigh. In general, children and adults who get too little sleep tend to weigh more than those who get enough sleep.

For example, in one Study researchers followed roughly 60,000 women for 16 years. At the start of the study, all of the women were healthy, and none were obese; 16 years later, women who slept 5 hours or less per night had a 15 percent higher risk of becoming obese, compared to women who slept 7 hours per night. Short sleepers also had 30 percent higher risk of gaining 30 pounds over the course of the study, compared to women who got 7 hours of sleep per night.

There are several possible ways that sleep deprivation could increase the chances of becoming obese.

  • Sleep-deprived people may be too tired to exercise, decreasing the “calories burned” side of the weight-change equation.
  • People who don’t get enough sleep may take in more calories than those who do, simply because they are awake longer and have more opportunities to eat.
  • Lack of sleep also disrupts the balance of key hormones that control appetite, so sleep-deprived people may be hungrier than those who get enough rest each night.

What You Can Do?

Maintaining a healthy weight is not always easy. The key to success is making changes in daily eating and physical activity habits that can be maintained over one’s lifetime.

Our weight is a result of the combination of the energy one takes in (through foods and beverages) and the energy their body uses (through engaging in physical activity). To lose weight, an individual needs to use more calories than they  consume. To maintain a healthy weight, one needs to balance the calories they use with those they take in. Some ways to create a caloric deficit are:

  • Spend less time in sedentary activities (e.g., watching television, internet surfing)
  • Engage in daily physical activities (e.g., walking, bicycling, gardening, housework)
  • Eat more fruits and vegetables and reduce food portion sizes.

An interesting study has highlighted gender difference amongst people trying to reach their ideal body weight. According to a study, women tend to consider ideal weight for their height and age lesser than what is medically recommended. This forces them to resort to yo-yo diets to achieve their target. On the other hand, men tend to lean towards the higher range, and to achieve that they work on building more muscle through supplements or a high protein diet.

You can get your ideal body weight that is specific to your age, body type and lifestyle without having to starve yourself by following the balanced healthy diet and regular workout.

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Good Health – The most important thing in Life

Health is not valued till sickness comes.

You appreciate the real value of your health only after it’s lost. In its absence, when you fight the never-ending health problems, you understand how tough life can be without it. Realizing this, every time you get sick you act out of fear so that things don’t get worse. Yet, as soon as you get well, most often, you stop maintaining your health. This brings up the question: Why don’t you realize the importance of health maintenance, in living a good life, before your health is worsening?

If you don’t understand this simple concept, your body won’t protect your health at its full potential. As a result, your body will be prone to develop all kinds of pains in the joints, back, legs, etc, which will make your life even harder. Unfortunately, suffering from body aches is not an enjoyable living.

The good news is that there is an alternative.

You could eat healthier, exercise, and remove the bad habits out of your lifestyle, which would maintain your health strong. This kind of lifestyle will prevent your health from the sicknesses of tomorrow.

Healthy living is a lifestyle, not a short-term goal

Maintaining a healthy lifestyle is not easy when you have a day job, a family, or both.

It adds up so many tasks on your part that you hardly find time for yourself. By the end of the day, when the working day is over and kids are sleeping, you can finally have some rest and watch TV.

In your gut, you feel that you need to live healthier, but you don’t know how.

Despite the lack of time, you decide to go on a two-week diet and, after that, you plan to attend the gym for another 3 months. This should bring your body in good shape by summer, but it is not enough to keep you healthy for a lifetime.

Unfortunately, the two-week diet and the three-month exercising program are not enough to say that you follow a healthy lifestyle.

To follow a healthy lifestyle, the first thing you need to do is to give up on bad habits. From there, you’ll gain more willpower to exercise and eat healthier.

Healthy living prevents disorder in life

Life is an ongoing process that impacts important aspects of it. If you don’t control these changes, life gradually declines into disorder.

Your health is also under continuous change and if you don’t keep it under control, it may gradually worsen.

Let’s take the human body, as an example. As it ages, the hair grays out, the skin loses its elasticity, wrinkles appear on the face, health slows down, etc. These changes become noticeable as you grow and are a sign that your health requires your attention.

Healthy living slows down the decline of your health into disorder. It provides a living with fewer health-related sufferings. It improves self-confidence and self-esteem. And it feels good when you can enjoy life.

You have complete control over your lifestyle

Your health is the gift given to you at birth. You choose how to spend it. Will you have it burn fast? Or, let your health serve you as long as possible?

You have total control over your lifestyle and the kind of lifestyle you live has a certain impact on your health.

The ability to control your health by tweaking your lifestyle is the distinctive aspect of health. You don’t have such control in other aspects of your life.

For example.

  • Relationships: you can’t have somebody involve in a relationship with you if that person doesn’t feel anything for you. You can’t have control over someone’s feelings.
  • Money making: to improve your financial status you need to have skills that you can sell. It takes years to gain skills but in the end, the customer decides whom to hire.
  • In sport: if you want to become a champion in karate you must beat your opponent. Unfortunately, if you don’t have control over your opponent’s training process to be able to influence it somehow.

The man who earns a million but destroys his health in the process is not really a success. Our health is something we often take for granted. But, there are some things in life that should never be taken for granted.

Take care of yourself dear LLET friend … It is health that is real wealth and not pieces of gold and silver !!!

 

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