The race to fitness is on and a lot of people are getting into the band wagon. Some people do it to achieve a sexy body, some people just do it because they are embarrassed with the body they have now, while others do it simply to remain fit and heatlthy. As such, many fitness programs are out in the internet, in gyms, spas and fitness centers all over. Some are too expensive to afford that one may even lose weight just by trying to work out the money needed to pursue these fitness programs.

One may not have to go to the gym or the spa or any fitness center and spend much just to slim down to obtain that longed for sexy body. There are many books available in the bookstore which offer weight loss programs which are convenient and for free, of course the books are not though. These weight loss programs, or diet plans are gaining immense popularity with so much publicity, testimonials and reviews that one may be confused which exactly to follow. So before choosing which weight loss plan to follow, try reading these summaries about the most popular diet programs out today.

Atkins’ New Diet Revolution by Dr. Atkins. This weight loss program encourages high protein diet and a trim down on the carbs. One can feast on vegetables and meat but should fast on bread and pasta. One is also not restricted against fat intake so it is okay to pour in the salad dressing and freely spread on the butter. However, after the diet, one may find himself lacking on fiber and calcium yet high in fat. Intake of grains and fruits are also limited.

Carbohydrate Addict’s Diet by Drs. Heller. This diet plan advocates low carbohyrate eating. Approves on eating meats, vegetables and fruits, dairy and grain products. however, warns against taking in too much carb. “Reward” meal can be too high on fats and saturated fats.

Choose to Lose by Dr. Goor. Restrains fat intake. One is given a “fat” budget and he is given the liberty on how to spend it. It does not pressure the individual to watch his carbohydrate intake. Eating meat and poultry as well as low-fat dairy and seafoods is okay. A go signal is also given on eating vegetables, fruits, cereals, bread and pasta. This weight loss plan is fairly healthy, good amounts of fruits and vegetables as well as saturated fats. Watch triglyceride levels though; if high, trim down the carbohydrates and tuck in more of the unsaturated fats.

The DASH Diet. Advocates moderate amounts of fat and protein intake and high on carbs. Primarily designed to lower blood pressure, the diet plan follows the pyramid food guide and encourages high intake of whole wheat grains as well as fruits and vegetables and low-fat dairy. Some dieters think it advocates too much eating to procure significant weight loss.

Eat More, Weigh Less by Dr. Ornish. Primarily vegetarian fare and strictly low-fat. Gives the go signal on the “glow” foods but warns to watch it on non-fat dairy and egg whites. This diet is poor in calcium and retricts consumption of healthy foods like seafoods and lean poultry.

Eat Right for Your Type. Interesting because it is based on the person’s blood type. recommends plenty of mest for people with the blood type O. Diet plans for some blood types are nutritionally imbalanced and too low in calories. And for the record, there is even no proof that blood type affects dietary needs.

The Pritkin Principle. Focused on trimming the calorie density in eating by suggesting watery foods that make one feel full. Eating vegetables, fruits, oatmeal, pasta, soups, salads and low-fat dairy is okay. Although limits protein sources to lean meat, pseafood and poultry. Although it is healthy by providing low amounts of saturated fats and rich amounts of vegetables and fruits, it is also low on calcium and limits lean protein sources.

Volumetrics. For low-density calorie eating. Recommends the same foodstuff as Pritkin but restricts fatty or dry foods like popcorn, pretzels and crackers. This plan is reasonably healthy given the high amounts of fruits and vegetables as well as being low in calorie density and saturated fats.

The Zone. Moderately low on the carbs yet moderately high on the proteins. Encourages low-fat protein foods like fish and chicken plus veggies, fruits and grains. It is also healthy but lacking in grains and calcium.

Weight Watchers. High carbohydrates, moderate on fats and proteins. A very healthy diet plan and very flexible too. it allows the dieter to plan his own meal rather than give him a set to follow.

There are several effective ways to increase HDL cholesterol (that’s the “good” one by the way), that can literally add years to your life, reduce the risk of heart disease, atherosclerosis and stroke.

So, how do we go about getting high HDL cholesterol levels

There are two key ways for increasing your HDL, naturally when combined the results are both faster and satisfying. One method is totally zero cost, the second method can be expensive and also detrimental to your health in some isolated cases.

Lifestyle modifications This seems so hard for many people, yet the results are zero cost, relatively easy and last as long as you continue a healthy life. In many people, the following lifestyle recommendations will be sufficient to increase HDL cholesterol, and at the same time help to reduce your “bad” LDL. You’ll also probably reduce your blood pressure and lose those unwanted, potentially dangerous pounds.

The lifestyle modifications that will provide the best results follow below:

Exercise This is where many people stop reading and find excuses such as not having enough time. The solution cannot always be found in a bottle of pills and it may take a little effort on your side, but believe me it is well worth it!

If you are overweight, losing weight can raise HDL levels quite substantially. In fact, simply beginning an exercise program can help increase the “good” HDL and this has been known for some time. In the late 1990’s a Stanford University study found that when sedentary men start an exercise routine they improved their HDL by approximately 4.4 mg/dl when the exercise burned off 800-1000 calories a week (if you cycle just 2 hours a week at 11 mph you will burn almost 1000 calories). It seems that duration of exercise, not intensity, provides the greatest benefit. So, the more exercise you do, the higher goes your HDL. Is that so difficult?

Smoking Aside from HDL, giving up smoking is one of the best things you can do. It has been shown that on average, men who smoke have HDL levels 5.3 mg/dl lower than non-smokers. The difference is even more in women: around 9 mg/dl lower than non-smokers. Remember a 4.4 mg/dl can mean a 3-5% reduction in the risk of developing heart disease. Recent articles suggest that quitting all forms of tobacco can increase HDL cholesterol by 15 to 20 percent.

Diet A Mediterranean-style diet, rich in fresh fruits, vegetables, whole grains, olive oil and legumes, is strongly linked to high blood levels of HDL. So is eating more fish (and taking fish oil supplements) and consuming fewer refined carbohydrates. Several types of fats can also make a big difference. Most helpful are the monounsaturated fats found in canola, olive, avocado, nut and seed oils; nuts and avocados. Increasing your daily intake soluble fiber is also beneficial. Soluble fiber is found in fruits, vegetables, legumes and oats and whole grain foods. Moreover it seems the old saying that “vino fa buon sangue” wine makes good bllod is true. Alcohol, particularly red wine, consumed in moderation, helps to raise HDL. More than one or two drinks a day can be very detrimental for your health.

Drug Therapies There are several classes of drugs currently prescribed for cholesterol disorders. Even though their prime job is to decrease the “bad” LDL, they do also increase HDL levels.

Statins This class of drug can increase HDL cholesterol anywhere from 3 to 10 percent. Being as they are the most effective drug for reducing the harmful LDL, 3-10% isn’t so bad as a fringe benefit. However, other classes of drugs are more effective on HDL, while not quite so effective on getting the “bad” LDL down to desired levels.

Niacin This class of drug is actually from the B group of vitamins; however it is a much more potent source than can be found at your local health store. Niacin, or nicotinic acid, can raise HDL levels by 15 to 30 percent. Although this is an effective medication if your suffer from diabetes it is very unlikely that your doctor will put you on this class of drugs.

Fibrates This class of drug is commonly prescribes for triglyceride disorders. However triglycerides and HDL go hand in hand. When triglycerides are high HDL levels are commonly low, and vice-versa. This class of drug generally raises HDL by 10-15%.

Drugs are drugs and don’t come without risks. In fact, some doctors, in order to get their patients cholesterol levels to desired levels, are prescribing statins in together with nicotinic acid or fibrates. This can increase the risk of liver dysfunction or muscle toxicity, a rare but potentially serious complication of statins. This may also occur if combines with some antibiotics or anti-depressants.

From the methods above, you can see that to increase HDL cholesterol levels can be with or without risks; and with or without costs. If you truly value your health, and your money, you should seriously try the lifestyle modifications. If you still need drugs, if you implement the recommended lifestyle modification the dosages are almost guaranteed to be lower. However, never alter the dosage of any medication without speaking to your doctor.

For part 1 of this article, please select the following link: hdl cholesterol – part 1

http://www.allabout-heart-disease.com – the site that tells you how it is, about getting your life back and living it to the full! Articles, tips, advice and the latest news on how to take care of your heart. You can get articles like this in your mailbox each month by submitting to our eZine “The Web’s Heart” by clicking here.

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If you are looking for ways lower cholesterol levels can be obtained then you are apparently concerned that your levels are too high. This is good as high cholesterol can lead to serious health risks including high blood pressure, arteriosclerosis, heart disease, and stroke.

Maintaining a healthy body and mind is not that hard if you are aware of the choices you make when it comes to your own lifestyle. What you eat and your general activity levels both play major roles in how high your cholesterol may be. The problem most people have is setting aside the fast food pre-processed meals lifestyle so predominate in our society today.

There are two types of cholesterol found in your blood stream. HDL (high density lipoproteins) and LDL (low density lipoproteins) cholesterols. What many people don’t understand is that there is a difference between the two, thus HDL is known as the “good” cholesterol and LDL is the “bad” cholesterol.

High levels of LDL in the blood stream are large risk factor for the health problems listed above. This type of cholesterol forms plaques, or partial blockages, in the arteries. This obstructs blood flow, making the heart work harder and raising blood pressure. In a worst case it can completely block your arteries causing a heart attack. These plaques can also break lose as a circulating blood clot until they lodge in a smaller artery causing a stroke.

This is where HDL cholesterol can help. Many times high LDL levels mean low HDL levels, which is the opposite of you want. High Density Lipoproteins help keep LDL levels low because they work to remove it from the blood stream. HDL works as a sort of sponge in that it gathers up excess LDL cholesterol and delivers it to the liver which then removes it from the body.

This ability to control these types of cholesterol is directly related to the foods you eat. By avoiding high fat and processed foods you can begin to change your health. Saturated fats, hydrogenated fats, and Trans fats are all cholesterol bombs, just waiting to do their dirty work in your arteries. This is also true of any fried foods, which need to be avoided.

Instead you want to eat lots of high fiber foods along with fruits, vegetables, and lean cuts of meat. In fact foods that are rich in omega-3 fatty acids are a great choice. Omega-3’s can be found in seafood, with salmon being a good source, and with flax seed. You can also buy it in supplement form.

There are many ways lower cholesterol affects your overall health. But the bottom line is if you do have high cholesterol you need to take action before your long term health is seriously affected.

If High Cholesterol is affecting your health and you want to do something about it but aren’t sure where to start please visit the website Lowering Cholesterol by Clicking Here.

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My focus here is to provide beneficial dietary and lifestyle solutions to acid indigestion, and to explain what foods and lifestyle factors may contribute to and/or aggravate acid indigestion.

Dietary and Lifestyle Suggestions

When there is excess acid in the stomach, certain foods may aggravate the condition, such as commercially processed foods, sugars, refined carbohydrates, fried foods, stimulants, spicy foods, alcohol, grapefruit juice, milk and dairy products, carbonated beverages, and orange juice.

Emphasize a diet rich in fiber, including whole grains, fruits and vegetables. The digestive system cannot function without sufficient fiber. Fiber assists with the maintenance of regularity. Wheat grass, chlorella and spirulina are also great complements to a sensible diet. 

A balanced diet should consist of 20-30% whole grains, 20-30% protein (smaller amount of beans), 30-40% fresh vegetables, and 5-10% dairy, eggs, and fruits; 2% fats and oils.  

Choose healthy oils, such as extra virgin olive oil, flax seed oil, and raw virgin coconut oil. Unsaturated fats and oils help to burn fat and absorb certain vitamins. 

Eat organic foods, such as raw nuts and seeds, brown rice or white rice (most balanced grain), walnuts, apples, raw or lightly cooked vegetables, and drink plenty of water. 

Other Dietary Recommendations

Protein

Protein repairs damaged cells; stimulates and maintains metabolism. Protein must be consumed in moderation. Insufficient protein can cause blood-sugar imbalances and metabolic disturbances, and other serious health problems. Too much protein can build up toxins in the body which can eventually lead to cancer and other disturbances. Other significant sources of protein include the following: legumes, nori seaweed, and beans (soya bean, aduki bean, black bean, green mung bean. The soya bean has the highest protein content. Miso soup is also very nutritional and contains friendly bacteria for intestinal health and balance.

Fats and Oils

Unsaturated fats and oils are the healthiest for the body, and are mostly found in grains, nuts and seeds. Unsaturated oils include safflower oil, sunflower oil, olive oil, etc…Unsaturated fats and oils serve to protect the heart, regulate cell activity, burns stored fat, and facilitates the overall digestive process. Saturated fats, on the other hand, are known as the “bad fats” and should be avoided. In addition, saturated fats are found primarily in meat and dairy products. Examples of saturated fats and oils include coconut oil, palm oil, butter, pork, beef, fried foods, etc… 

Lifestyle recommendations

Chew food well, eat slowly, eat small meals, stop smoking, and get plenty of rest. All of these suggestions help the digestive system run more efficiently. 

Reduce stress

Too much stress can cause damaging chemical changes in the body; therefore, food will not be properly digested and the body will absorb fewer nutrients.

Exercise

Exercise decreases stress, regulates appetite, improves mental clarity, increases metabolism, improves digestion, strengthens the cardiovascular system, lowers blood pressure and cholesterol, regulates blood-sugar levels, helps to eliminate toxins, and much more.

To learn more about acid indigestion and other health issues, please visit Robin’s Wellness Resource Center at http://www.wellness-bee.com

Robin Reichert is an AFPA Certified Nutrition and Wellness Consultant and holds an MS in Natural Health from Clayton College. Lifelong learning and educating others about natural health is my passion.

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Awaken the gatekeepers of America for an enemy has risen against our great country. This villain dwells in the compromise and unbelief of its citizens. The weapon this foe uses against our nation its forges from the lust and desires within its people. This enemy advances in the sleep and slumber of its prey. This invader spreads like locust claiming an estimated 35% of all American’s as its victims. As we unmask this assassin we find its identity is obesity, and yes America it has compromised your heart, clouded your mind and weakened your body.

In former President Clinton closing address at the winter Governors meeting in February of 2006 he urged America’s governors to take an active role in the fight against childhood obesity. President Clinton was quoted in saying, “nine million children and adolescents are overweight and have a 70% chance of becoming overweight or obese adults.” He went on to say, “we must act now to reverse this deadly trend. If we do not, this could be the first generation that will have a shorter life span than its parents.” Hospital costs related to child and adolescent obesity have risen 300% over the last 20 years going from $ 35 million to $ 127 million in 1999. In 2004 a study released by Emory University showed obesity accounted for 27% of the growth in health care spending. Clinton, sited Health Affairs published study which estimates that The United States will spend over 4 trillion dollars on health care by 2015. Obesity is an enemy that not only threatens our health and life expectancy, but is bankrupting our country in the process. The importance in the rise in childhood obesity, is it speaks against the scientific community’s position that obesity is determined by a genetic code that must be discovered. If this were true, why would it now being showing up in the children over the last two decades?

Another health enemy related to obesity attacking America and its children is IRS, no not the folks from Washington, but Insulin Resistance Syndrome or Metabolic Syndrome. Both obesity and IRS are growing at epidemic pace and if you tract their history they are mirroring one another. Why would this be? Answer, because the same lifestyle factors that cause them are found in both. Again, look to what’s happening to the children, it was unheard of for a child to have IRS or Type II diabetes, or first known as adult-onset diabetes, which science has quickly renamed. In the last 20 years childhood and adolescent Type II diabetes has increased at rates experts describe as epidemic. If this were genetic only in origin why would it be showing up in the last two decades. In April of 2006 a team of scientists from Boston University School of Medicine (BUSM) announced they have identified a genetic variant, present in ten percent of individuals studied connected with elevated risk of obesity found in both European and African ancestry. Researchers using families from the well known Framingham Heart study discovered through genetic analysis a common variant near the INSIG2 gene (Insulin-Induced-Gene2). The study found individuals who possessed this gene were 10% likely to be overweight or obese. The risk is reported to be found in both adults and children. Hidden in the report is the most important part of the discovery. Michael Christman, PhD., professor and Chairman of Board of Genetic’s at BUSM said, “the obesity variant is ancient and most likely arose prior to human migration out of Africa. In most cases a pre-deposing genetic signature as the one found in this study may also require a specific environment to show it’s effect.” In other words it takes lifestyle (poor nutrition and lack of exercise) or other environmental causes to bring on it effect.

In a study reported in the New England Journal of Medicine in March of 2006, authors of the study believe that present obesity rates will reduce American’s life expectancy, reversing a 200 year trend. Co-author of the study Dr. David Ludwig of Children’s Hospital in Boston was quoted saying, “we lack any clear vision as a nation for solving the obesity epidemic.”

Anyone would be deceived if they said they have all the answers regarding the cause and solution to obesity. In a scientific environment which is hungry for knowledge, and a media atmosphere quick to release headline news, poor wisdom has been used in releasing its findings to the public. This has created weight loss as big business in our country, full of half truths and broken promises, which at best try to treat and few heal us of this growing problem. The bible warns us of a time when, “They will gather round them a great number of teachers to say what their etching ears want to hear they will turn away from the truth and turn to myths.” There could be no greater truth than in our battle with obesity.

America is beyond needing to lose weight, it needs to be healed. Obesity in our country is beyond the help of short term diet concepts, or magical weight loss supplements, which relieve us of the responsibility of lifestyle reform. We must stop trying to treat the symptoms of obesity, but get to the real root of the problem. Our lifestyles no longer support the hormonal design of our bodies, we our fighting against thousands of years of hormonal evolution, and that’s a battle we can not win. The Obesity Association of America on it’s website list obesity as a complex disease, which is caused by poor diet, lack of exercise activity, genetic or heredity influenced, stress, cultural and sleep deprivation. The only one that is outside our control, the genes our parents handed down to us. The solution should be clear, focus on what is within our control and become responsible to control it. The answer, LIFESTYLE, LIFESTYLE and more LIFESTYLE.

The scope of this article is not to provide every answer to obesity, but to open a door of understanding that the healing of this disease lies within us. We must learn how to activate our bodies natural ability to heal itself. To tap into this healing power, first you must see that as human being we are complex in design and made up of spirit, mind and body. If there is a problem in one area it will effect the others as well. If you believe this to be true then you are ready to win this battle with obesity. As a nutritionist, herbalist and healing minister, I believe the only permanent answer to losing weight and becoming healthier in the process is holistic, one that will involve the guidance of the spirit, acceptance of the mind, will and emotions, and the discipline of the body to carry it out. If you are overweight you must not be deceived in believing this is just a physical problem, but beliefs, or better yet fears now support this problem and a free will which chooses to maintain it. I remind you, our focus is not just losing weight, but to be healed in the process.

The first step in Holistic weight loss is to bring cleansing to the whole body, here again I’m not speaking of only the physical body, but to the spirit as well. In my nutritional practice most overweight patients I see have a diet that consists too high in refined carbohydrates and saturated fats and much too low in fiber. Many who are overweight suffer from constipation or irritable bowel syndrome which is a sign of a toxic or unclean colon, due to impacted fecal matter. Most natural healers believe that 90% of all disease is directly or indirectly caused by an unclean or unhealthy colon. As mucus develops of the walls of the large intestine to protect against toxins entering into the blood stream, it also prevents nutrition from metabolized food from entering the blood robbing the body of vital energy for life. If you suffer from the complications of a unhealthy colon a good detoxification program, will not only target the colon, but the liver, kidneys and blood and lymphatic system, this will allow better absorption and assimilation of nutrition as you commit to a healthy eating plan.

Our spirit is much like the colon, it becomes toxic with a buildup of un-forgiveness, past failures, disappoint and hidden pain. If left untreated this spiritual toxicity spreads like a poison to our physical body. So how does this effect are weight? If there is a heaviness on our heart, it will lead to a heaviness on our body. Think of your spirit as a tree and your body is the fruit on the tree. The condition of the fruit, reflects the health of the tree, it will be hard to become physically healthy if you remain spiritually sick. So many times I have asked overweight clients who have a personal relationship with God this question. Did you ask for God’s help? Too many times the response is, no I didn’t think to ask. The bible says. “You have not, because you have ask not”. True spiritual cleansing comes when we humble ourselves before God ask for His forgiveness and God’s strength within us to forgive ourselves. To ask for divine help in keeping the door of our past closed and build within us the faith that with God all things are possible.

In a holistic weight loss program the solution is more than losing weight , but to heal the body naturally in the process. To due it right you must stay within the natural hormonal design of the body, not go against it. You say, I don’t need to be healed I only need to lose weight. My response would be if your 30 or more pounds overweight all the affects of IRS, or Metabolic Syndrome are in place they may just be silent now. That is the most dangerous enemy of them all pain that is silent. Scientists have known for years overweight and obese individuals are the highest risk group to develop type 2 diabetes, what they now know is the biological cause, insulin resistance is found in both.

To lose weight and keep it off you must manage your blood sugar. Not just fasting blood sugar doctors test for, but blood sugar levels 1-2 hour after eating a meal. To speed up weight loss, you need to slow down blood sugar. After a meal blood sugar levels rise and the pancreas produces insulin, which delivers glucose or blood sugar to the muscle cells. As blood sugar levels drop, insulin levels drop and the pancreas produces the hormone glucagon and nutrients stored in the fat cells are released to the blood and used for energy. The management of this blood sugar rise and drop is important. If blood sugar levels go to high insulin feeds the muscle cells and deposits excess sugar into fat cells. If insulin levels go too low, the muscle cells are being under fed. A slow rise in blood sugar provides good nutrition to the muscles and a slow drop allows glucagon to take from the fat cells. So why do we become insulin resistant? Though we could be genetically pre-deposed, it’s lifestyle that brings on it’s effects. Insulin resistance occurs when some of receptors on the muscle cell membranes stop accepting insulin to deliver glucose into the cell. Think of it as the receptors are doors to the cell and insulin is the key that unlocks the door and allows the glucose to enter into the cell. Insulin resistance causes some of these doors to remain closed, and the blood sugar has no place to go, but to remain in the blood or be set out to the fat cells.

Here’s where proper nutrition and exercise can prevent or reverse insulin resistance. Eating at least 4 meals daily, spaced about 4 hours apart, consisting of whole grains, fruits and vegetables, which are low glycemic (turn to sugar slowly) and high in fiber, along with good quality proteins and fats cause blood sugar levels to rise slowly. With a slow rise in blood sugar insulin is produce in lesser amounts but more continually. This allows the receptors that still work to receive the nutrition into the cell. Conditioned muscles through exercise also allow the receptors to receive better than de-conditioned muscles. Once nutrition and exercise is in place, I’ve found that trace minerals like chromium and vanadium help receptors from resisting insulin. There are many herbals that can be effective with insulin resistance, but my three favorites are bilberry, turmeric and green tea. I like these because they also have wide ranging benefits with overall health and well being.

Now that you understand what causes insulin resistance and weight gain the question becomes, how do you lose the weight and keep it off? The answer won’t be found in most diets or weight loss programs. They underfed the body too aggressively and there is a loss of lean tissue (muscle) and disrupt balance in metabolism. To do it right, the weight lost must be fat, without the loss of muscle tissue and keeping balance in the metabolism. You must maintain a balance between anabolic and catabolic metabolism. In simple terms anabolic means building up or repairing of tissue and catabolic refers to breaking down of tissue. This is the most common reason why most diets fail, the body becomes trapped in the catabolic phase.

The secret to losing fat without losing muscle starts with not being too aggressive or extreme with your reduction of carbohydrates. You need carbohydrate management, not carbohydrate elimination. I’ve found by reducing carbohydrates by 20% of daily needs and within 48 hours replenishing the glycogen in the muscle by eating 100% of daily carbohydrate requirements, allows for fat loss, without muscle loss. In essence you have two fat burning days, then a recovery day. By doing this you’ll have the best of both worlds. You will experience fat loss that averages between 1-2 pounds weekly, while muscles are being well fed.

As mentioned earlier both good nutrition and exercise keep us from becoming insulin resistant. Though it’s beyond the reach of this article to explain what we should do for exercise, most experts would agree we should consistently exercise 3-5 times weekly for at least 30 minutes. It is also important to know when to exercise as it relates to eating. Exercise more aggressively on days where muscle are receiving more carbohydrates for fuel and less aggressively, or taking day off from exercise when receiving less carbohydrate. One of the most difficult thoughts for exercisers to accept is most of the results from exercise come when we are not exercising. They come after we exercise and in direct response to how the muscles receive nutrition after exercise. The best time to exercise is 1.5 – 2 hours after eating when blood sugar levels and insulin levels are slowly declining. Timing your exercise to this blood sugar decline allows the muscles to receive from the fat cells more effectively. It is important to never exercise without having at least one meal left in your day so that muscles can recuperate from exercise.

A holistic way of eating is more than maintaining a certain size, food is our natural medicine it provides health, or can restore it. Each meal should have a balanced macro-nutrition (30% protein, 50% high fiber, low glycemic carbohydrates and 20% fat), and provide essential micro-nutrients (vitamins, minerals, enzymes and phytochemicals) found in whole grain fruits and vegetables. We must look beyond eating to prevent physical or emotional hunger, but to a higher purpose to heal our bodies, or better yet to prevent diseases from forming.

In closing if you desire the external weight loss of tomorrow, you must commit to the internal change of heart today. It takes more than knowing what to do, you must develop beliefs which keep you doing what you know. You must mature to a place where the spirit, mind and body are in agreement. To defeat this enemy within it will take a spirit that is pure, a mind that is clear and a body that is obedient.

Charles Remington – Nutritionist – Author Charlie is the author of a nutritional software program that has sold more than 100,000 units since 1995. He starred in a nationally broadcast television infomercial that in 1997 was recognized by the Jordan Whitney report as one of the twenty five-popular infomercials in the U.S.A. Mr. Remington’s expertise and passion have been well demonstrated on several National Television talk shows, as well as regional news broadcasts

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Current health studies show that our population is growing bigger and getting fatter each year. More than 50% is overweight! Obesity has now reached pandemic proportions and has become a serious problem to our personal health, making it a burden on our health system.

There are many health problems and diseases associated with being overweight and obese, for example: skeletal problems, heart disease, diabetes, cancer and sleep apnea to name a few. Studies have also shown that a relationship exists between excessive bodyweight and increased mortality. Increasing one’s body weight by 10kg will directly affect their lifespan by decreasing their living years. Obesity is a serious problem, however it can be fought and its effects reversed.

There are a variety of ways of combating obesity and preventing / reversing the health complications that arise from it. Obesity prevention can occur through a number of factors including

1. Dieting 2. Lowering Fat and Cholesterol 3. Exercise

1. Diet

Dieting can be extremely difficult, as a matter of fact, in the long term, more diets fail than succeed. So what is the secret to a sustainable and successful diet plan? The answer is lifestyle change. Change the way you eat and change the way you live. If you are seriously thinking of dieting, then think about the foods you eat on a daily basis and substitute them with healthier alternatives. Substitute the fast foods you would normally eat with fresh meats, cereals, fruits and vegetables. Keep score of your daily calorie intake and remember to exercise for at least 30 minutes per day.

2. Lowering Fat and Cholesterol

Inactivity, poor diet and lack of exercise lead to an increase in body fat and a rise in cholesterol. Cholesterol is a type of fat that is essential to the human body, however an excessive buildup of cholesterol in the blood and arteries can lead to serious health complications. Cholesterol is a major contributing factor in the cause of coronary artery disease which can lead to heart attacks. There primary cure for lowering the cholesterol levels is through dieting and reducing the amount of fat in your diet. A change of lifestyle and eating habits is also needed to have an overall impact in reducing and sustaining cholesterol. Below is a list of high cholesterol producing foods that should be avoided:

*Dairy intake – Reduce you high fat dairy consumption by substituting high fat cheeses and milks with low fat ones. You will find many 99% fat free dairy products are now on offer in supermarkets.

*Avoid meats that are high in visible fats and substitute them with lean cut meats and skinless chickens.

*Use healthy cooking oils and margarines. Choose oils that are low in saturated fats such as virgin olive oils and margarines that include plant sterols which help the body absorb less cholesterol.

*Minimise your fast food intake such as pizzas, burgers, fish and chips, and deep fried foods in general.

When combating high cholesterol, changing poor eating habits is only part of the solution, you also need to reduce the amount calories you consume on a daily basis, and that can only be solved through proper dieting and exercise. If unsure about your cholesterol level, it is always advisable that you seek the medical attention from your local physician.

3. Exercise

Exercise is a vital and essential part to our wellbeing. Whether riding a bike or walking 30 minutes a day, mobility is the key to a healthy lifestyle. Regular physical exercise is essential in preventing many bodily disorders including coronary heart disease, obesity and type 2 diabetes. Exercise is also vital in the building of healthy bones, muscles and in bolstering the human immune system.

Dieting, exercise and healthy eating plans are essential factors in maintaining strong and healthy bodies. They are all however interrelated and should be practiced in conjunction with one another; reducing a high cholesterol level depends on healthy eating habits and proper dieting. A proper diet should also be supported with regular and frequent exercise in order to achieve weight loss and an overall healthy lifestyle.

Jason Sands currently works for SEO Sydney and has done extensive research on finding a low cholesterol diet plan and cholesterol lowering food.

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The increasing obesity epidemic among children today is thought to be a leading cause in the increase in juvenile diabetes in this country today. While not everyone agrees on the causes and affects it is hard to argue with the continuing increase of children with Type 2 diabetes who are also overweight. In fact as the percentages of obese children raises so does the percentage of those affected with juvenile diabetes at nearly the same rate.

There appear to be two main reasons for this increase in Type 2 diabetes among children. Most children these days have a sedentary lifestyle that revolves around watching TV, playing video games, or using their computer to chat with and email their friends. The second issue for many kids is their poor eating habits and nutrition. Living the fast food life style or eating a bag a chips while playing video games is one of the major reasons for the preponderance of overweight kids we see today.

For many years Type 2 diabetes was something that overweight adults had to contend with, mainly because children weren’t having the weight issues they have today. Type 2 diabetes in an adult is also known as non-insulin-dependent diabetes. The primary treatment for this type of this disease is lifestyle changes involving diet and exercise for both children and adults.

One of the main concerns with type 2 juvenile diabetes is the affects it can have later on in a child’s life. Children with type 2 diabetes have been found to have more life threatening complications than type 1 diabetics. Some of the major problems juveniles with this type of diabetes face include heart disease, damage to the nervous system, renal failure, blindness, and limb amputations, particularly of the feet and lower legs.

The first line of defense against juvenile type 2 diabetes is probably the most obvious. Maintain a healthy body weight through proper diet and exercise thus preventing the onset of the disease. For children already diagnosed this same treatment applies if they are to avoid the complications to their health later in life.

For the juvenile diabetic a healthy diet is the cornerstone of their treatment. A well balanced diet low in sugar, saturated fats, and salt is the way to go. High fiber foods such as fruits and vegetables, along with complex carbohydrates are best for the diabetic. Even then foods high in carbs should be eaten throughout the day to help prevent large rises in blood glucose levels. Regular physical activity or exercise is also recommended to help insulin move glucose out of the blood and into the cells.

Childhood obesity is an epidemic all parents should take seriously. The long term health affects of all children are at stake, particularly with an increased risk of juvenile diabetes, a disease that will affect any child for their life time. By making easy lifestyle changes centered on a healthy diet and physical activity the onset of type 2 diabetes can be prevented, or even delayed in children at high risk.

To learn more about Obesity and Juvenile Diabetes please visit the web site Diabetic Diet Plans by Clicking Here.

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Is there a connection between the South Beach diet and diabetes?

This medical condition is a chronic disorder where the level of sugar or glucose in the blood becomes increasingly high or elevated. Glucose in the blood is an important source of energy for the body in order to perform bodily functions.

At a healthy level of body sugar, our bodies are able to function well. When this level consistently elevates or depreciates, metabolic processes are affected resulting in complications that affect the kidneys, the heart, blood vessels and nerves, and even the eyes.

A Matter Of Lifestyle

Until today, there is no known cure to diabetes, and most medical treatment of this condition depends on lifestyle modifications such as dietary support, exercise and insulin injection. Because of this, diabetes is said to be a “lifestyle” disease. The latest news however is that the South Beach diet may just be the right approach to take in countering the deleterious effects of the “Western” lifestyle.

It was cardiologist Dr. Arthur Agatston of Miami, Florida who started the so-called South Beach diet. It is a diet plan that emphasizes the consumption of “good carbohydrates” and “good fats.” It was first developed for cardiac patients based on the scientific dieting research of Dr. Agatston.

The basic principle surrounding the South Beach diet involves the excess consumption of the so-called bad carbohydrates found in carbohydrates with high glycemic index, which creates an insulin resistance syndrome, resulting in the insulin’s inability to properly process fat or sugar.

Bad Fats Versus Good Fats

Dr. Agatston also believed that consumption of “bad fats” such as saturated and trans-fats increases the risk of cardiovascular disease. In order to avoid these possible conditions, the South Beach diet reduces consumption of both bad fats and carbohydrates and encourages eating of good fats and carbohydrates.

Recent statistics show that incidence of diabetes is significantly higher in developed countries where people live a fast-paced life. This shows the connection between a lifestyle indicated by stress, consumption of processed food and the lack of healthy food, and the concentration of cases of diabetes.

While at the moment a direct cure to diabetes have yet to be discovered, treating diabetes would involve changing lifestyle patterns that aggravate the metabolic disorder. This most importantly involves altering food habits and eating patterns.

A healthy diet is an important ally in the fight against diabetes. Altering lifestyle patterns can significantly contribute towards the prevention of lifestyle diseases such as diabetes. An example of such a healthy eating pattern is the South Beach diet. By reducing consumption of both bad fats and carbohydrates and encouraging intake of good fats and carbohydrates, one can lose weight and also maintain a healthy level of body glucose.

Bad Carbohydrates Too?

Like most diabetic diet plans, the South Beach diet differentiates food products into good and bad carbohydrates based on the glycemic index or the pattern, which identifies the rate when and where digested food can increase levels of glucose in the blood.

Consuming bad carbohydrates, according to the South Beach diet, causes an increase release of insulin and makes one feel hungrier, resulting in overeating and gain in body weight. Increased body weight makes a person susceptible to diabetes. From this perspective, a South Beach diet is a good way to maintain a healthy diabetic diet meal plan.

Some people, however, remain skeptical about the South Beach diet’s ability to help persons with diabetes. A number of diabetic specialists believe that the glycemic index does not indicate a significant role in controlling weight. It is rather the quantity of carbohydrate intake that affects weight.

A Shift In Perspective

Like a healthy diabetic diet plan, the South Beach diet emphasizes a permanent shift in one’s eating attitude, choosing from a wide range of health food and creating a meal plan with ease and flexibility. It encourages eating whole grains and vegetables together with ample amount of mono and polyunsaturated fats like omega 3 fatty acids that can be found in fish. Consumption of processed food products, meat with high fat content, and saturated fats is strongly discouraged.

John Kenneth Galbraith, a contemporary writer and author of the book The Affluent Society, wrote, “More die in the United States of too much food than of too little.” Clearly, whether or not the South Beach diet significantly or directly reduces the effects of diabetes and helps control glucose within moderate levels, it evidently shows that what kind, how much, and at what time do we eat can greatly affect the risk of lifestyle diseases such as diabetes. By embracing a healthy eating pattern, such as the South Beach diet, the occurrence of diabetes may just be controlled.

Flor Serquina is a successful Webmaster and publisher of Learn-About-Diabetes.com. She provides more information on topics such as South Beach diet and diabetes, pregnancy diabetic diet and free diabetic diet plan that you can research on her website even while lounging in your living room.

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The evidence is overwhelming: following a vegetarian diet low in fat and high in fiber can lower the incidence of high blood pressure, high cholesterol, and obesity in the average person. This is because a vegetarian diet tends to be lower in saturated fats, which come mostly from animal products. The connotation of “vegetarian” can be a little misleading. Simply avoiding meat and animal products will not make you any healthier. Vegetarians have to be just as conscious of what they eat as non-vegetarians.

While most all vegetarians do not eat meat, there are some varying degrees of vegetarianism that require different levels of commitment and creativity when it comes to cooking and eating. These include:

Fruitarians, who do not eat any animal products or processed foods,

Vegans, who do not eat (or typically use in a way) animal foods or products,

Lacto-vegetarians, who eat all dairy products, except for eggs,

Lacto-ovo-vegetarians, who eat all dairy products, including eggs,

And Semi-vegetarians, who might eat fish and/or chicken, but no red meat products.

As you can see, there are plenty of options open for those who are considering taking the dietary leap to vegetarianism. But, there are some important things to keep in mind about what you should eat, and what you shouldn’t.

There are some basic staples that should be part of almost every vegetarians diet, including:

Grains, such as whole grain breads, brown rice, whole wheat pastas, and whole grain cereals,

Any types of beans, pulses, or seeds,

All fruits and vegetables,

And dairy products (for some types) or soy-based “dairy” products.

Whether or not you are a vegetarian, it is equally important that you get a well-balanced diet. It is not uncommon for vegetarians to fall victim to eating unhealthy foods, just because they are not meat-based. Some of these foods can be high in fat and calories, such as some fried foods, potato chips, or candy and chocolate. Not only are many of these foods high in fat and calories, they are also highly processed, which can have an adverse effect on your digestive system.

As a vegetarian, your reasons for choosing the lifestyle might be varied. You might be a friend to animals, or you might just want to live a healthier lifestyle. It is important to keep in mind that just because a food is not made of or produced with animal products, it can still be unhealthy. A vegetarian lifestyle of any type can make you healthier and more energetic, you just have to educate yourself, and be creative with your food choices and recipes.

Wayne Mcgregor has written hundreds of articles on ways to lose weight. His website provides tons of free weight loss information and help.

http://www.weightlossforall.com

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Six steps we can take to reduce our risks for heart disease

There are certain steps that we can take to reduce our risks of ever getting heart disease and having a heart attack.

For people like me who already have heart disease we can only do two things.

Follow these steps in order to prevent the progression of our disease.

Hope that a cure will be found to unclog our arteries before it’s too late.

For all others you don’t have to wait.

You can begin taking these steps now. You can ensure yourselves that you are reducing your risks of getting a heart attack and of developing heart disease. In the process you will be improving the way you look and feel today and live a more satisfying life.

Step number one- decide that you want to live healthy with pleasure, instead of being ill and suffering in pain

Daily we make decisions that affect our health; we decide whether to smoke, what to eat, whether to relax and whether we will exercise.

These decisions, done repeatedly, become our habits and determine our health, lifestyle and the quality of our life.

The first step we must do to change our bad and unhealthy habits to good and healthy ones is to associate pain with the bad habit, and pleasure with the good one.

When we are aware, know and realize that our bad habit will create pain disease and suffering we implant that idea into our mind and consciously and subconsciously begin to abstain from doing it.

When we create the same awareness and association, that pursuing the good habit will bring us pleasure joy and health, we implant that image into our mind and consciously and subconsciously we begin to pursue it.

So to begin, we must realize that living unhealthy is a cause of heart disease, heart attacks and death, and living healthy is a cause of happiness, success and wellbeing.

Step number two – We must begin by stopping the worst and most harmful habit of them all smoking

Quitting smoking is the next necessary step we must take. Smoking, beside for being a direct cause of heart disease, lung cancer and other diseases, inhibits our ability to do cardiovascular exercises.

Stopping to smoke is difficult for two reason, one since it becomes such an ingrained habit we cant see ourselves existing with out a cigarette, we define our existence and being as a smoker.

Another reason it is so difficult is because of the nicotine included in the cigarette which is very addictive, we feel we need it and we cannot live with out it.

Conversely, if we can convince ourselves that by continuing to smoke we are really shortening our existence and by continuing to smoke we soon won’t exist at all.

If we can also implant the true idea in our minds that our existence as a smoker inhibits our ability to live life to the fullest and robs of living a really satisfying happy active life. We can begin to fantasize of what an active healthy full lifestyle is, and begin to crave it.

When our cravings for the good life increases our cravings for cigarettes decreases, and slowly but surely we can replace the bad habit smoking with a good one exercising.

Step number three- Begin living a active lifestyle by starting to do cardiovascular exercises

Exercising besides for the obvious benefit of getting us into shape, it also relieves stress, tension, and feelings of depression. All three, stress, tension, and depression are leading causes and risk factors for heart disease.

Once we have stopped smoking we have the ability to begin exercising, we can begin gradually by walking 30 minutes to 45 minutes every day. Since as a smoker leading a sedentary lifestyle we never walk, just walking will already increase our wellbeing.

Gradually as we get used to walking and we don’t feel the effects, we can gradually increase our pace turning our leisure walks into brisk walks. By this time we should be feeling healthier and more courageous; we can now begin a real cardiovascular exercise regimen, keeping our heart rates elevated within our target heart rate zone for 20 minutes 3 to 5 times a week.

Step number four – Begin feeling good about ourselves

Now that we stopped smoking and are exercising three times a week for twenty minutes we start feeling good about ourselves. We don’t feel stressed, we don’t feel tensed, and when we do, we just take a walk or exercise and get immediate relief.

We feel accomplished we feel we can do anything and want to do everything. We feel that we want to live healthy for many years to come, we don’t want things to change we don’t want to age. We begin to search for ways to achieve it.

Step number five- Begin to watch our diets and our eating habits

Looking for ways to make sure we remain healthy.

We start watching the types of food we eat. Make sure not to eat fatty, fried foods, saturated fats and Trans fats, red meat and anything that is detrimental to our health.

We control our processed carbohydrates and begin looking for whole grains. We start eating fiber, fruits, vegetables, legumes. We eat lots of fish and essential fatty acids. We drink a glass of red wine every day

Step number six – we enjoy every moment we live healthy

By doing all of the above steps we can feel accomplished and enjoy every moment knowing that we did everything that we can to control our risks of getting heart disease and dying of a heart attack.

We stopped smoking, we lost weight, we reduced our LDL cholesterol and triglycerides, we increased our HDL, and we aren’t stressed, tensed and depressed. We are leading a happy active satisfying lifestyle and live healthy.

At age 37 I had a heart attack. I wish I would of taken the necessary steps before that fatal day.

I have commited myself to educating and inspiring others to begin living a healthy active lifestyle, before the heart strikes.

Learn all about avoiding heart disease at http://www.heart-health-diets-and-exercises.com

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