Tag Archives: breakfast

Fat Loss Cookbooks

July 4, 2019 lleteam Leave a comment

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

Keto Resources
The Fat Burning Kitchen
Paleo Diet
Metabolic Cooking – Fat Loss Cookbook
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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Health

Diabetes and your body

November 19, 2018 lleteam 1 Comment

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.

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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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Health

Weight – Maintain it, Don’t Gain!

November 17, 2018 lleteam 1 Comment

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?

Diet: The quantity and quality of food in your diet has a strong impact on weight.
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.

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.
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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Uncategorized

FOOD and RECIPES

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LEARN ABOUT FOOD – EARN A LIFE THAT IS SO ENDLESSLY DELICIOUS

We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are !

You can enjoy your meals while making small adjustments to the amounts of food on your plate. Healthy meals start with more fruits, vegetables, grains, protein foods, and dairy. Drink and eat less sodium, saturated fat, and added sugars.

Take our LLET advices to find out what kinds of foods and how much to eat … and to get tips and support for making better food choices.

Let’s start…

All humans have to eat food for growth and maintenance of a healthy body, but we humans have different requirements as infants, children (kids), teenagers, young adults, adults, and seniors. For example, infants may require feeding every four hours until they gradually age and begin to take in more solid foods. Eventually they develop into the more normal pattern of eating three times per day as young kids. However, as most parents know, kids, teenagers, and young adults often snack between meals. Snacking is often not limited to these age groups because adults and seniors often do the same.

Tips:

Eat three meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal;
The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products;
Choose lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts).
Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients;
Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
Snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain;
Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption;
Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain;
If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse;
Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people;
Avoid heavy meals in the summer months, especially during hot days;
A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough vitamins, minerals, and iron in their food;
Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating;
Avoid eating raw or undercooked meats of any type.

Tips for special situations:

People with diabetes should use the above tips and monitor their glucose levels as directed; try to keep the daily blood glucose levels as close to normal as possible;
People with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch, and dinner routine with minimal snacking;
People who prepare food should avoid using grease or frying foods in grease;
People trying to lose weight (body fat) should avoid all fatty and sugary foods and eat mainly vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy products;
Seek medical advice early if you cannot control your weight, food intake, or if you have diabetes and cannot control your blood glucose levels.

Healthy food groups

vegetables and legumes/beans;
fruit;
lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans;
grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties;
milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Eating a varied, well-balanced healthy meals means eating a variety of foods from each food groups daily, in the recommended amounts. It is also important to choose a variety of foods from within each food group because different foods provide different types and amounts of key nutrients. Choosing a variety of foods will help to make your meals interesting, so that you don’t get bored with your meals.

Occasional foods

Some foods do not fit into the five food groups because they are not necessary for a healthy meal. These foods are called ‘discretionary choices’ and they should only be eaten occasionally. They tend to be too high in either energy (kilojoules), saturated fat, added sugars, added salt or alcohol, and have low levels of important nutrients like fibre.

Examples of ‘discretionary choices’ or occasional foods are:

sweet biscuits, cakes, desserts and pastries;
processed meats and fattier/salty sausages, savoury pastries and pies, commercial burgers with a high fat and/or salt content;
sweetened condensed milk;
ice cream and other ice confections;
confectionary and chocolate;
commercially fried foods;
potato chips, crisps and other fatty and/or salty snack foods including some savoury biscuits;
cream, butter and spreads which are high in saturated fats;
sugar-sweetened soft drinks and cordials, sports and energy drinks and alcoholic drinks.

Small allowance for healthy fats

Unsaturated fats are an important part of a healthy diet. The two main types of unsaturated fats are monounsaturated fats (found in olive and canola oil, avocados, cashews and almonds) and polyunsaturated fats like omega-3 fats (found in oily fish) or omega-6 fats (found in safflower and soybean oil and Brazil nuts).

These fats can help reduce the risk of heart disease and lower cholesterol levels when they replace saturated fats in the meal. It’s good to include a small allowance for healthy fats each day (around 1–2 tablespoons for adults and less for children). The best way to include healthy fats in your diet is to replace saturated fat that you may currently be eating (such as butter and cream) with a healthier, unsaturated fat option (such as polyunsaturated margarine or olive oil).

How to include food groups in your meals

It’s not hard to include foods from the five food groups into snacks and meals. Some suggestions include:

Vegetables and legumes – raw or cooked vegetables can be used as a snack food or as a part of lunch and dinner. Salad vegetables can be used as a sandwich filling. Vegetable soup can make a healthy lunch. Stir-fries, vegetable patties and vegetable curries make nutritious evening meals. Try raw vegetables like carrot and celery sticks for a snack ‘on the run’.

Fruit – this is easy to carry as a snack and can be included in most meals. For example, try a banana with your breakfast cereal, an apple for morning tea and add some berries in your yoghurt for an afternoon snack. Fresh whole fruit is recommended over fruit juice and dried fruit. Fruit juice contains less fibre than fresh fruit and both fruit juice and dried fruit, and are more concentrated sources of sugar and energy. Dried fruit can also stick to teeth, which can increase the risk of dental caries.

Bread, cereals, rice, pasta and noodles – add rice, pasta or noodles to serves of protein and vegetables for an all-round meal. There are many varieties of these to try. Where possible, try to use wholegrains in breads and cereals.

Lean meat, fish, poultry, eggs, nuts, legumes and tofu – these can all provide protein. It’s easy to include a mixture of protein into snacks and meals. Try adding lean meat to your sandwich or have a handful of nuts as a snack. You can also add legumes to soups or stews for an evening meal.

Milk, yoghurt and cheese – try adding yogurt to breakfast cereal with milk, or using cottage cheese as a sandwich filling. Shavings of parmesan or cheddar can be used to top steamed vegetables or a salad. Use mostly reduced fat products.

after all…

Be careful dear LLET friend – you should eat only when you are hungry and drink only when you are thirsty !!!

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HEALTH

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LEARN ABOUT HEALTH – EARN A CHANCE TO FEEL WHOLE LIFE POTENTIAL AND ALL ITS POSSIBILITIES

A healthy person has a thousand wishes, a sick person only one !

We choose some PRODUCTS that you could like (click on images below to see all product details):

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Health is more than just a good or bad feeling, an external aesthetic look, or numbers on a medical chart. Health is the all-encompassing state of who we are as individuals. Unfortunately, health has been misconstrued in our society, misrepresented by the media, and warped to be used synonymously with things like thinness or physical strength.

In reality, true health is the intersection of our physical, mental, emotional, social, and spiritual state of being at any one time.

“He who has health has hope, and he who has hope has everything”.

Health is the most important aspect of our existence. It affects us every moment of the day, can change instantly or overtime, and is the number one determinant of the trajectory our life takes.

Different Types of Health

Physical Health – is the condition of your body.

Imagine five pictures – somebody doing push ups, somebody running, somebody doing sit ups, also someone lifting weights, and someone riding a bike. These pictures show physical health because all of the people in the pictures are exercising, and when you exercise you stay in shape and that is what physical health is about, it is about the condition of your body and staying in shape. These are exercises that you could maybe fit into your daily or weekly schedule so you can help keep yourself healthy and your body in good condition.

Emotional health – is expressing your emotions positively.

Imagine five pictures – of friends hugging, girls giving each other high fives, a family spending time together, 3 friends together, and someone not stressing out during a test. These pictures connect with emotional health because everybody is showing positive emotions, either towards themselves or towards others. You can see that the family looks happy,and that the friends are happy together, and also that the person taking the test doesn’t look stressed and looks pretty confident. Expressing emotions positively is very important because you don’t want to make yourself feel bad or others feel bad either.

Mental/Intellectual health – is the ability to recognize reality and cope with life.

Imagine five pictures – of someone reading, someone doing homework or schoolwork, somebody taking a test, someone doing yoga, and someone doing breathing exercises. These pictures relate to mental/intellectual health because this health has to do with the mind, and what you are thinking, and also your intelligence. In all of these photos people have to use thoughts and intelligence for what they are doing. For example, the person doing yoga and the person doing breathing exercises have to focus and keep negative thoughts out of there mind. Also for people to maintain there mental/intellectual health they have to be confident and accept themselves. The person who is working on homework and the person taking the test, they have to be confident and they need to work hard to maintain mental/intellectual health. They also have to use intelligence to take the test and do homework so they can work better and do a good job.

Social health – is how you relate to people at home, school, and everywhere else.

Imagine five pictures – of kids playing soccer, teens outside, students talking at school, a family playing a game and a family eating dinner. These pictures relate to social health because everybody is being positive and nice to each other. Also when people are getting along and meeting new people they are maintaining and improving their social health. In the pictures you can see that everybody is comfortable around each other and nobody seems nervous or scared because they are socializing and having a good time, and being respectful and nice to others.

Environmental health – is keeping air and water clean, having safe food sources, being in a place you enjoy, and having safe surroundings

Imagine five pictures – of a children crossing sign, people crossing the street, kids having fun riding bikes, kids playing and a family having fun at home. These all relate to environmental health because part of environmental health is about having safe surroundings and that is what these pictures represent, people are having fun and can feel safe in community. Environmental health is important because if you don’t feel safe in your community or have safe resources then it is not healthy for you or your community.

Spiritual health – is maintained or improved by living according to your ethics morals and values.

These five pictures represent spiritual health – pictures of a peace sign, a yin yang sign, a cross, a church, and a Shinto sign. These pictures represent spiritual health because spiritual health is partly about what you believe in and that is what the pictures represent. They represent different backgrounds and beliefs. Everybody has different beliefs so to don’t go by another persons beliefs, go by your own beliefs.

Advices about Physical activity

Physical activity and exercise is a major contributor to a healthy lifestyle; people are made to use their bodies, and disuse leads to unhealthy living. Unhealthy living may manifest itself in obesity, weakness, lack of endurance, and overall poor health that may foster disease development.

Tips:

Regular exercise can prevent and reverse age-related decreases in muscle mass and strength, improve balance, flexibility, and endurance, and decrease the risk of falls in the elderly. Regular exercise can help prevent coronary heart disease, stroke, diabetes, obesity, and high blood pressure. Regular, weight-bearing exercise can also help prevent osteoporosis by building bone strength;
Regular exercise can help chronic arthritis sufferers improve their capacity to perform daily activities such as driving, climbing stairs, and opening jars;
Regular exercise can help increase self-esteem and self-confidence, decrease stress and anxiety, enhance mood, and improve general mental health;
Regular exercise can help control weight gain and in some people cause loss of fat;
Thirty minutes of modest exercise (walking is OK) at least three to five days a week is recommended, but the greatest health benefits come from exercising most days of the week;
Exercise can be broken up into smaller 10-minute sessions;
Start slowly and progress gradually to avoid injury or excessive soreness or fatigue. Over time, build up to 30 to 60 minutes of moderate to vigorous exercise every day;
People are never too old to start exercising. Even frail, elderly individuals (70-90 years of age) can improve their strength and balance with exercise;
Almost any type of exercise (resistance, water aerobics, walking, swimming, weights, yoga, and many others) is helpful for everybody;
Children need exercise; play outside of the home is a good beginning;
Sports for children may provide excellent opportunities for exercise, but care must be taken not to overdo certain exercises (for example, throwing too many pitches in baseball may harm a joint like the elbow or shoulder);
Exertion during strenuous exercise may make a person tired and sore, but if pain occurs, stop the exercise until the pain source is discovered; the person may need to seek medical help and advice about continuation of such exercise.

Most individuals can begin moderate exercise, such as walking, without a medical examination. The following people, however, should consult a doctor before beginning more vigorous exercise:

Men over age 40 or women over age 50;
Individuals with heart or lung disease, asthma, arthritis, or osteoporosis;
Individuals who experience chest pressure or pain with exertion, or who develop fatigue or shortness of breath easily;
Individuals with conditions that increase their risks of developing coronary heart disease, such as high blood pressure, diabetes, cigarette smoking, high blood cholesterol, or having family members who had early onset heart attacks and coronary heart disease;
Individuals who are morbidly obese.

Consequences of physical inactivity and lack of exercise:

Physical inactivity and lack of exercise are associated with heart disease and some cancers;
Physical inactivity and lack of exercise are associated with type II diabetes mellitus (also known as maturity or adult-onset, non-insulin-dependent diabetes);
Physical inactivity and lack of exercise contribute to weight gain.

Advices about Mental health

Healthy living involves more than physical health, it also includes emotional and mental health. The following are some ways people can support their mental health and well-being.

Tips:

Get enough sleep daily; the CDC recommends the following by age group (naps inclusive);

12-18 hours from birth to 2 months,
14-15 hours from 3-11 months of age,
12-18 hours for 1-3 years of age,
11-13 hours for 3-5 years of age,
10-11 hours for 5-10 years of age,
eight and a half to nine and a half hours for 10-17 years of age,
and those 18 and above need seven to nine hours of sleep.

Elderly people need about seven to nine hours but do not sleep as deeply and may awaken at night or wake early, so naps (like kids need) allow them to accumulate the total of seven to nine hours of sleep;

Take a walk and reflect on what you see and hear at least several times per week;
Try something new and often (eat a new food, try a different route to work, go to a new museum display);
Do some mind exercises (read, do a puzzle occasionally during the week);
Try to focus on a process intensely and complete a segment of it over one to several hours, then take a break and do something relaxing (walk, exercise, short nap);
Plan to spend some time talking with other people about different subjects;
Try to make some leisure time to do some things that interest you every week (hobby, sport);
Learn ways to say “no” when something occurs that you do not want to do or be involved with;
Have fun (go on a trip with someone you love, go shopping, go fishing; do not let vacation time slip away);
Let yourself be pleased with your achievements, both big and small (develop contentment);
Have a network of friends; those with strong social support systems lead healthier lives;
Seek help and advice early if you feel depressed, have suicidal thoughts, or consider harming yourself or others;
People taking medicine for mental-health problems should not stop taking these medications, no matter how “well” they feel, until they have discussed their situation with their prescribing doctor(s).

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What You Can Do?

LEARN ABOUT FOOD – EARN A LIFE THAT IS SO ENDLESSLY DELICIOUS

We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are !

Let’s start…

Tips:

Tips for special situations:

Healthy food groups

Occasional foods

Small allowance for healthy fats

How to include food groups in your meals

after all…

Be careful dear LLET friend – you should eat only when you are hungry and drink only when you are thirsty !!!

LEARN ABOUT HEALTH – EARN A CHANCE TO FEEL WHOLE LIFE POTENTIAL AND ALL ITS POSSIBILITIES

A healthy person has a thousand wishes, a sick person only one !

Different Types of Health

Advices about Physical activity

Tips:

Consequences of physical inactivity and lack of exercise:

Advices about Mental health

Tips:

after all…

Take care always about your health dear LLET friend !!!

Live Simply, Dream Big, Give Love, Be Grateful, Laugh Lots