Monday, January 14, 2008

A Low Fat Diet Can Lead To A Healthier Lifestyle

There are many different kinds of diet but one of the most successful, effective and healthiest is a low fat diet. There are many advantages to a diet of this type besides helping you to lose weight. Those individuals who suffer from high cholesterol can benefit from eating a diet that is low in fat as can those who are considered to be obese. You do not have to change your diet very much other than be aware of the foods that you are eating. To do this all that you need to do is check the labels on the foods that you buy in the supermarket. You should also be wary of foods that proclaim to be very low in fat and are aimed specifically at dieters. Some foods often have contents which are much higher than normal brands. High fat content can also be hidden in some processed foods with cookies and crackers being the worst and also the oil used when cooking foods. When it comes to cutting down on the amount of fat and eating a low fat diet then you should consider taking care when choosing food. If you do not want to give up meat then go for the leaner cuts of beef for example. Cutting the skin off chicken and grilling it is another excellent example on how you can cut down on the amount of fat in your diet. Also increase the amount of fresh fruit and vegetables in your diet with the recommended being 5 portions at least per day and increase the amount of fish. You should also aim to include plenty of whole grains, beans and lentils in your diet. Grains and beans are known to be rich in complex carbohydrates and should become the main meal with a small amount of red meat included. There are many ways that you can move over to a low fat diet without leaving out all the foods you enjoy. For example if you enjoy ice-cream then choose a sorbet or sherbet. Baking, broiling or roasting lean red meat and draining off the juices will allow you to enjoy red meat without adding too much fat to your diet and for a touch of flavour add lemon juice. If you like milk on your cereal and in tea and coffee then switch to 1% milk and then drop down to skimmed milk. After a while you will not notice the difference especially when in a hot drink. When it comes to shopping read the labels in the products before buying, you should avoid foods which contain pal, palm kernel and coconut oils. Also avoid buying products with egg-yolk solids, whole-milk solids or unidentified shortening. A low fat diet is one of the easiest types of diet to get accustomed to and the transition can be made very slowly. As with any type of diet it is imperative that you make changes slowly over a period of time to allow your body to get used to them and so not miss them.
Jason Hulott is Director at UK Diets Online, a service that provides information about all the major diet systems available, healthy eating and diet information. Visit now and take advantage of our special deals with Weightwatchers.

Physical Therapy Equipment & Exercise Tips

Physical therapy equipment was once thought to be exclusively for the use of injured professional athletes, but now, many people are entering into the exercise world. As more and older people begin to lead more active lives, injuries are sure to increase, as will the need for physical therapy, but physical therapy is not just for those who have sports injuries, it is also a means of recovering from any major injury or illness. Those who have had surgery, nerve damage, or even some severe burns, are all candidates to use the physical therapy equipment found in a therapist's office. Much of this equipment can also be brought home for the patient to continue his rehabilitation away from the office. It will be likely that the patient will need his own set of the same sort of physical therapy equipment found in the therapist's office. Some pieces are more convenient than others for home use. Among these are resistance bands, ankle and wrist weights, and finger and hand exercisers. The patient will still need supervision when using resistance bands to ensure that he has the proper form. This will prevent further injury. Other pieces of equipment the patient is likely to encounter at the office are exercise pulley and stretching equipment, balance boards, and exercise balls. These all require a second person to oversee the exercises since serious injury could result from their misuse. The patient should work to rebuild muscle tone which is often lost during the non-use of the resting period following the injury or surgery. This requires that the patient works carefully with the physical therapy equipment to do the proper exercises to avoid further injury or harm. By paying attention to the therapist, the patient will be able to replicate the exercises at home. All of the exercises will need to be done under the supervision of the therapist or another qualified spotter. This ensures that the patient has the proper form and is doing the activity to gain its full benefits. Too often, patients feel that the exercises prescribed on the physical therapy equipment are too easy. This should serve as a red flag to the therapist that the patient might be performing the activities incorrectly. Physical therapy's goal is to provide resistance in order to rebuild lost muscle and strength. Consequently, the patient should feel that he is working the muscles targeted. If he does not feel that the muscle is being fully used, he is likely compensating by using improper form. This does not aid in rehabilitation, and it will lengthen the required amount of time for the physical therapy. Its is strongly recommended that warming up and stretching are done prior to any physical activity and should also become integral parts of your physical therapy routine. Stretching with exercise balls for example, will improve flexibility and strength of your muscles and joints, while warming up with a jump rope will increase your blood flow and circulation. Both of these coupled with appropriate physical therapy exercise equipment will contribute towards increasing the chances of full recovery and minimizing the possibilities of future injuries. Since certain stretching and warm up exercises may have a n adverse affect on your physical therapy recuperation process, always consult with your therapist before starting any new routines.
To learn more visit our physical therapy section or read more about the benefits physical therapy equipment.

Great Tips to More Energy

How to boost your energy ?
Feel less tired, more alive, and energized by adopting the following energy
boosting strategies:
* Always eat breakfast
Believe it or not, the first meal of the day is the most important one which
provides your body the required fuel to keep you going throughout the day.
Never miss breakfast; snack on an energy bar, a banana or apple, or drink a
glass of juice, if you’re in a hurry.
* Eat smaller meals and more often
Studies have proven that by eating smaller and healthier meals actually
give you more energy as opposed to bigger meals which often make you feel
tired and sleepy! Try to eat a healthy snack every four hours to maintain your
energy levels.
* Exercise!
Walk, jog, or cycle at least fifteen minutes everyday. Any kind of physical
activity will boost your energy levels. Find time between breaks, classes,
before or after work. Plan ahead and establish a schedule for exercising.
You’ll notice an immediate difference in energy!
* Feed your cells!
If you feel run down and extreme fatigue often or just sometimes, this may be
A sure sign that the cells in your body are not receiving enough nutrients. When
our body does not get its required dosage of nutrients from our diet, we become exhausted much faster. A powerful way to feel more energized is to supplement our diet with Cellfood. Personally, I take Cellfood every day like clockwork; because of Cellfood I feel more energetic, I sleep less, and I don’t easily get so tired. For information on Cellfood go to: (http://www.chronic-fatigue-aid.com/cfs_articles.html)
* High energy foods
Consider adding high energy foods to your diet such as low-fat cheese, milk,
yogurt, beans, eggs, fish, poultry, and lean meat.
* Hoodia Gordonii
To get an added natural flow of energy, consider taking Hoodia Gordonii. This amazing cactus-looking plant is fast becoming popular around the world. To learn all of its benefits, you can visit: (http://www.hoodia-way.com/)
* Juice
Drink a whole glass of organic apple or pure orange juice. These two will provide you with plenty of energy, especially when you are running low!
* Water
Drink water on a regular basis.
* Reduce caffeine consumption!
A great way to help maintain your energy levels is to reduce or eliminate caffeine
from your diet. Remember: caffeine is a stimulant and will make you jittery.
* Vitamins
Take supplements of vitamins C, E, and B6. Or, eat foods rich in these vitamins like oranges, almonds, peanuts, and pecans.
* Minerals
Take iron as a supplement; it will boost your overall energy.

Best Abdominal Exercises to Get the Sexy Six Pack You Deserve


The key to getting those sexy abdominals lies mainly on what abdominal exercises you choose to perform.
Here are the best yoga Exercises for Removing Abdominal Fat Permanently!
1)Dhanurasana-Bow Posture
Technique: 1.Begin lying down on the stomach, reach back and grasp the ankles. Inhale. 2.Lifting legs, head and chest, arch the back into a bow. Retain breath, then exhale and lie flat. 3.Repeat three or four times.
More advanced:
While in the Bow position, rock back and forth, then from side to side. Slowly release and exhale.
Benefits:
1.Massages abdominal muscles and organs. 2.Good for gastrointestinal disorders, constipation, upset stomach, sluggish liver. 3.Reduces abdominal fat.
Warning:
Not for persons suffering from peptic ulcer, hernia, or cases of thyroid or endocrine gland disorders.
2)Naukasana-Boat Posture:
Position: Lie on the back as in Shavasana position, stretch the legs with your feet together and raise them about 10" to 12" above the ground. Stretch the arms around the head on the ground and raise the arms along with the chest upwards after taking a deep breath, while balancing on the buttocks at the same time.
Now, let both the arms lie horizontally to the ground with fingers pointing towards the knees. The body in this position looks like a floating boat.
Breathe normally in this position and return to Shavasana position slowly after 10 to 30 seconds. Perform Naukasana at least 8 to 10 times per session.
Benefits:
It helps strengthen the muscles of the abdomen, neck and shoulder. It also relieves constipation.
Caution:
Severe backache and hip joint disorders are contra-indication for this asana.
3)Kapalbhati:
This is one of the best abdominal exercises for removing abdominal fat.
How to do it.: Sit comfortably in a cross-legged position.Breathe normally for about a minute. Once composed, you can begin.
First, Exercise the diaphragm by exhaling suddenly and quickly through both nostrils, producing a "puffing" sound. Don't focus on inhalation. It will be automatic and passive.
The air is exhaled completely from the lungs with a sudden, vigorous stroke while simultaneously drawing inwards the abdominal muscles.
The breath should be expelled fully. Inhaling is automatic - the abdominal muscles will relax automatically.
This abdominal exercise should be done in three rounds, each consisting of 10 strokes (for the beginner). Each round should take about a minute.
A little rest can be taken in between the rounds as convenient. Throughout the exercise, the chest should be kept still without expansion or contraction. Only the diaphragm is used for breathing and not the upper chest.
Over a month, the number of strokes per minute can be gradually increased from 10 to about 30.
Benefits:
Clears toxins from your body and lungs.Tones the abdominal muscles and burns fat.

Do you exercise daily ?

 

Followers

Complete Health Source Copyright © 2009 Blogger Template Designed by Bie Blogger Template