Portion Control Weight Loss

March 31, 2013 by  
Filed under Diet

When individuals are dieting, there are a lot of things that they need to implement into their ordinary daily tasks that can cause them some sense of annoyance.  One of the biggest problems for dieters seems to be that the meals that the individuals need to eat have to be arranged in a particular way.  Not only do the meals need to add up so that the individual is ingesting a predetermined percentage of carbohydrates, fats, sugars and the like.  However, here are some tips for dieters and other individuals who are looking to eat in a more healthy or controlled manner.  While some diets may have you portion servings by using a cup, teaspoon or other measuring device.  Instead, dieters might want to consider the portions dictated by the palm of their hand.

Restaurants, both fast food and sit down establishments included, have gradually created bigger and bigger portions for their patrons.  Dieters may feel discouraged and feel as though they need to avoid restaurants in order to stay on their diet.  The good news for these individuals is that if you set your mind of what you can eat in a portion, you can always take the extra home and eat the rest of the meal or portions at another point in time.

Still, some individuals can have trouble even within their own home trying to portion their foods.  Cups, teaspoons and tablespoons and scales for food can help, but these items are not always necessary.  While it is not an exact science, by eating the amount roughly relative to the palm of one’s hand an individual can create an acceptable serving size for the individual.  Some people have bigger palms, but this is a great way to estimate portions if an individual does not have and does not want to invest in measuring devices that some diets seem to recommend the use of when it comes to rationing food.

However, there are still even more helpful tips when it comes to portioning particular types of food, such as carbohydrates or meats or sugars.  Proteins are best portioned when they are approximately the same size as the palm of the individual who is going to be eating the meat or protein portion.  Salad, on the other hand, can be a larger portion.  For instance, a full serving of salad would be approximately the size on both of the palms of the individual who will be eating the salad, not including the salad dressing.  Only a little bit of fruit should be eaten in each sitting, and this portion could be estimated by eating a handful as a portion.  Pasta and other starchy foods should have a portion the size of the eater’s closed fist.  It is important to remember though that these estimates are just that – estimates intended to help individuals find a quick and easy way to measure their portions when they are preparing a meal.  Every individual has different sized hands so two people would rarely, if chosen randomly, have the exact size meal portion estimates.

Rapid Weight Loss Techniques

March 24, 2013 by  
Filed under Diet

Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical incapabilities. There are a lot of positive changes once a person experience weight loss.  It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.

The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss technique. And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.

Here are fast tips that can change an over-weight’s life:

First: Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements.  Begin by learning a diet food plan that can easily be accustomed with.  Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.

Second: Set realistic approaches.  The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.

Third: Listen as the body speaks.  Each and everyone’s body metabolism reacts differently to different fast weight loss programs and plans.  Try substituting one program for another to compensate the body’s reaction.  Exercise program must be suitable to one’s body, as others are not able to exercise as rigorously as others can.  If walking is all that can be done, then walk for this is proven the best exercise.  Muscles burn more calories than fats so it’s also best to put on a little muscle and looking good too.

Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion.  A single serving of whole grain bread moves fat through the digestive system faster.  Grains turn into blood sugar that spikes the body’s insulin level.  Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.

Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat.  Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried.  It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.

Sixth: Takes lots of fluid.  Drinking at least six to eight glasses of water a day keeps the body refreshed.  Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.

All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success.  Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.

Why Losing Weight is Good

March 21, 2013 by  
Filed under Diet

There is a great benefit acquired from losing weight.  Though losing weight is not easy,  the long term effects brought by it would probably be of help to anyone considering to shed those unwanted and unhealthy pounds.

The following are a few of the remarkable advantages from losing those excess weight.

Weight loss prevents high blood pressure, heart disease and stroke

That is a three in one benefit from losing weight.  It is a fact that heart disease and stroke are one of the primary reasons for disability and death in both men and women in the US.  People who are overweight have a higher risk to have high levels of cholesterol in their blood stream as well as triglycerides (also known as blood fat).

Angina, one type of heart disease, could cause chest pains as well as a decrease in the oxygen pumped to the heart.

Sudden death also occurs from heart disease and stroke, and usually this strikes with very little warning, signs and   symptoms.

It is a fact that by decreasing your weight by a mere five to ten percent, this could positively decrease the chances of you having or developing heart disease or a stroke.  Plus, how your heart functions would also improve as well as your blood pressure, cholesterol and triglyceride count will decrease.

Weight loss prevents type 2 diabetes

Diabetes puts in jeopardy one’s life as well as how one leads his or her life because of the complications that result from having it.  Both types of diabetes, type one and type two are linked with being overweight.  To those who already have diabetes, regular exercise and losing weight could help in controlling your blood sugar levels as well as the medication you may be currently taking.  Increase your physical activity.  You could simply walk, jog or dance.  It helps get those blood streams moving as well as lose those unnecessary pounds.

Weight loss helps reduce your risk for cancer

Being overweight is linked with a number of kinds of cancer.  Specially for women, the common types of cancer that is associated with being overweight include cancer of the uterus, gallbladder, ovary, breast, and colon.  This is not meant to scare you, this is only to keep you informed.  Men are at risk too from developing cancer if they are overweight.  These include  cancer of the colon, prostate and rectum.  Extra weight, a diet high in fat and cholesterol should as much as possible be avoided.

Weight loss reduces sleep apnea

Or it could eliminate it all together.  Sleep apnea is a condition wherein one could temporarily stop breathing for a brief period and then would continue to snore heavily.  Sleep apnea could cause drowsiness or sleepiness during the day and – because of being overweight – could result in heart failure.  Shedding those excess pounds could help in eliminating this problem.

Weight loss reduces the pain of osteoarthritis

When one weighs heavily, the joints of  his or her knees, hips and lower back would have to exert double – if not triple – effort to carry him or her through out his / her waking, walking and moving life.  This could cause tension and stress on these joints.  Weight loss decreases the load these joints carry thus decreasing – if not eliminating – the pain of one who has osteoarthritis.

Appetite Control and YOU!

March 17, 2013 by  
Filed under Diet

Many people are trying to diet and many people feel frustrated when they are not losing as much as they had hoped for or not as quickly as they would like to.  Some people can get upset and bail from their diet as quickly as possible, rationalizing that the diet was not working any way, so why would they torture themselves like that.  Other people get upset and resolve not to eat or to eat as little as possible and often what would only be absolutely necessary to help them get through the day.  Neither of these approaches are the best answer and individuals who feel upset because of their inability to lose weight could benefit from understanding about appetite control and what they can do in order to feel full longer and stay on track when it comes to their diet and weight loss plan.

Some people can control their appetite by keeping their mouth and stomach occupied.  People who are aided by this approach can benefit simply from munching on ice chips when they start to feel hunger pangs coming on or they begin to feel like snacking.  Water has no calories in it, so the people are able to fill themselves up, simulate chewing and feel fulfilled by keeping to their diet.  Water fills people up when they drink it as well and can aid with appetite suppression, but one of the biggest problems with this approach is that individuals do not feel full because psychologically they know that they did not eat anything.  Ice chips can help because they are solid.

Individuals who do not like the thought or practice of chewing ice chips may want to consider snacking on small, healthy foods throughout the day.  Not only will the individual feel full, but they will also be able to keep their blood sugar levels even and increase their metabolism.  Foods that are high in fiber are some of the best foods to snack on since they help to keep the bloating of a body down and they allow the individual to feel full.  Vegetables and fruits are an obvious, but effective, choice when it comes to snacking.  They contain a lot of water but they are also sweet and filling.

Eating a balanced meal can also help an individual to control their appetite.  By eating a balanced meal, the individual is able to have a variety of different foods which can help to suppress specific cravings that an individual may have.  In many cases, cravings will cause the individual to deviate from their diet or give up on their diet.  As a result, they may not stick to their diet in an effective manner.  It is also helpful for individuals to take a break when eating and allow themselves time to digest the foods that they have taken into their bodies.  The stomach can take a while to inform the brain that the body is full.  By taking a break and allowing the food to digest, many people will realize that they are filled up by less food.

Natural Relief For Carpal Tunnel Syndrome

March 15, 2013 by  
Filed under Health & Fitness

If you are experiencing the symptoms of  Carpal Tunnel Syndrome, which include tingling in the fingers and wrists as well as shooting pain that can travel up into the arms, you are most likely thinking that you will have to have surgery.  While surgery for Carpal Tunnel Syndrome is very effective and  without complications, it does require you to keep your wrists immobile for about 6 weeks, until the surgery has time to heal.

Carpal Tunnel Syndrome is a condition in which the carpal tunnel, located in the wrist in which the median nerve flows, is constricted.  The cause of this constriction is still a matter of debate.  While the National Institute for Occupational Safety and Health maintains that the condition is work related (such as the repetition of continually typing on a computer), the American Society for Surgery of the Hand has stated that this condition is not necessarily work related and that most instances have no known cause.

Before opting for surgery, you may consider some of the natural relief methods that are used to treat Carpal Tunnel Syndrome.  These include the following:


Massage has been shown to relieve the restriction in the wrist and open up the carpal tunnel.  You should go to a massage therapist who is well versed in treating carpal tunnel syndrome or a physical therapist who can not only manipulate the wrist to widen the carpal tunnel, but also teach you exercises that you can do on your own to relieve the pain.

Wrist Braces

Wearing wrist braces may seem to be intrusive, but if you try them for about 6 weeks, which is the period of time you will need to recover from the Carpal Tunnel Syndrome surgery, you may find a big improvement in the feeling in your wrist.  The wrist braces, or guards, will force you to straighten out your wrists.  One of the causes of this condition is believed to be that the wrist is bent, causing the carpal tunnel to constrict.  When you straighten out the wrist and keep it straight for a period of time, you an reverse the damage of the carpal tunnel syndrome.


Reflexology is a healing method that is used in various places in the United States and involves manipulating the hands and feet to get relief in other parts of the body.  Reflexology  should be practiced by a licensed practitioner who can manipulate the hands so that it causes the carpal tunnel to relax and loosens up the passageway.

You should make sure that the chair that you sit in to work enables you to have straight posture and that your hands, when typing,  are able to keep your wrists straight.  There are also wrist rests that you can put on your computer that can alleviate the constriction of the carpal tunnel.

Carpal Tunnel Syndrome is a painful condition, but there are plenty of ways to deal with this problem without having to resort to surgery, which should be considered only as a last option.

How You Can Avoid Carpal Tunnel Syndrome

March 11, 2013 by  
Filed under Health & Fitness

While the medical community is still debating the causes of Carpal Tunnel Syndrome, it is clear that there are certain ways that you can avoid getting this disorder that affects millions of people.

Symptoms of Carpal Tunnel Syndrome include a tingling sensation in the fingers and the hands.  This gradually turns to pain that shoots up into the arm.   You may have trouble picking things up with your fingers or holding them in your hand.  The pain is what usually brings people with Carpal Tunnel Syndrome to the doctor.

There is some indication that repetitive motions with your hands and wrist cause people to have Carpal Tunnel Syndrome.  The carpal tunnel travels from the hand to the arm and contains the median nerve.  When the carpal tunnel is compressed, it causes pressure on the nerve which brings the pain.  The operation that some people undergo to relieve this pressure includes splitting the ligaments into sections to relieve the pressure, thus freeing the nerve.

Obesity, genetics and diabetes can also be contributory factors to Carpal Tunnel Syndrome.  While there is little that you can do about your genetic makeup, you can take care of your wrists by making sure that your posture is straight when you are using a computer or typewriter and that your hands are at a nature angle and your wrists are straight.  If you find that your wrist is bent when you are typing, you may be increasing your chance of getting Carpal Tunnel Syndrome.  To be safe, you should use a keyboard that allows you to type naturally.  There are also rests that you can use on your computer or desk that allow you to rest your wrists and keep them straight when typing, thus eliminating the strain.

Certain exercises can be performed with the wrists and hands to increase their strength and further decrease your chances of getting Carpal Tunnel Syndrome.  Therapeutic exercises for the hand and wrist can be practiced to stave off the syndrome.

If you are overweight, you should concentrate on trying to lose weight so that you can further eliminate the potential of Carpal Tunnel Syndrome.  As excessive weight is also a contributory factor to diabetes, this may decrease your chances of getting the condition two fold.

Practice straight posture, exercise your wrists and hands and maintain a healthy weight in order to reduce the risk of getting Carpal Tunnel Syndrome.

The Health Benefits of Organic Foods

March 6, 2013 by  
Filed under Diet

The health benefits of Organic foods have become easier and easier to obtain in recent years. Still, many consumers wonder if this type of food is healthy enough to be worth the often extra cost. Many of the benefits of organic foods have come to consumers through word of mouth and the promotions put on by advocates of organic eating.  Fortunately, there has been research and several solid arguments supporting the use of organic foods in everyday eating.

Several recent studies on farms which produce organic foods determined that organic farms don’t release synthetic pesticides into the ground, the air and, most importantly, the water table.  Some of the inorganic, chemical pesticides are known to be harmful to wildlife and other animals. Organic farms also are superior to conventional farms when it comes to maintaining surrounding natural ecosystems. This includes, maintaining healthy populations of natural plants, insects and indigenous animals. They also rotate crops more often to maintain a healthy soil.

When researchers calculated the energy use per unit area or per unit of yield of organic food-producing farms, it was found  that organic farms used less energy and generated less packaging and chemical waste than conventional produce farms.  The yield in organic produce farms is about 20 percent less when those farms used half the fertilizer and 97 percent less
pesticide than conventional farming.  Others feel that organically-used soil is of a higher quality and maintains higher water retention than farms that raise produce conventionally.  This factor may improve the yield of organic farms during years when rainfall is less than average.

In one study on organic farming techniques, a comparison of an organic farm and a conventional farm during a drought season, the yields of soybeans were between 50 and 90 percent better than the regular farms.  Organic corn yields were mixed but, on average, the farms were on par with conventional farms.

Consider the risk of pesticide exposure on farm workers. Farm workers on organic farms are spared the health risks of being exposed to pesticides, which are great, even when used correctly.    Pesticides made from organophosphates, in particular, can cause serious acute health problems with over-exposure.  Long term exposure, unfortunately, is associated with breathing problems, memory problems, skin conditions, cancer, miscarriages and birth defects.

To make matters worse, those who eat food not grown in an organic fashion can be exposed to both pesticides and herbicides  that remain on the food.  This is why all produce from conventional farms should be washed carefully. Exposure to certain herbicides is known to cause birth defects, even in small doses.  Sadly, one recent study showed that the greatest source of pesticides in babies is through the dietary consumption of food not grown in an organic fashion.

On a happier note, another study found that a group of children who were switched from a regular diet to an organic diet dramatically reduced their levels or organophosphate pesticide exposure.  In addition, studies have shown that organic food actually tastes better in taste tests than conventional food.

If you want to keep your family as healthy as possible, consider making the switch to organic foods.  The benefits to the environment and likely to your family’s health are considerable.

Early Detection of Breast Cancer

March 5, 2013 by  
Filed under Health & Fitness

Early detection is very important in finding and treating breast cancer. It can help to locate cancer at an early stage before symptoms start to arise. Screening can find cancer and this can be very important when treating it at its earliest stage. It is easier to treat the patient when found in time. Early detection of breast cancer means that you can find breast cancer and start treating it before it has time to grow and spread. The cure is very promising when finding breast cancer in its early stages. If you don’t get early screening for breast cancer and get the pain or symptoms of breast cancer then the cancer may have started to grow larger and even could have spread out beyond the breast. This is why early detection is so important in finding breast cancer at its earliest stage.

When breast cancer is found during early exams it is most likely to be in the breast and smaller in size, not having the time to grow larger and spread out beyond the breast. If it is found later on then it may have had the time to get larger and spread beyond the breast. This can be prevented if you decide to get early detection for breast cancer. Early detection can find the cancer before it can grow larger in size causing more problems. The size of breast cancer that is detected and how much it has spread is how a doctor will determine the outlook for a patient.

Early detection for breast cancer can save many lives every year. If you go to get early screening and can get other people you know to get screened for breast cancer then you can help to save lives. Getting your loved ones and friends to get early screening may also help to save their lives. Breast cancer that is detected and treated at an early stage is more likely to be treated with success. It can improve your chances of being cured when found early. So it is important to get to your doctor when your reach a certain age to start getting early detection for breast cancer.