Hey there and thanks for your posting. One of the most convenient ways to make certain that you get that strength conditioning in is to simply use your own body weight. Doubt me? Put your back against a wall and then pull yourself down into a sitting position (just no chair!). You're now doing a wall squat. Great for your quads and your core.
It's fun to mix up your routines and integrating some body weight workouts is terrific. Great tip!
Everyone's telling us to reduce salt intake. How can you do this and still have the opportunity to season food and keep it tasty? Try these herbal options you can use for meats, poultry, fish, veggies, soups and salads:
Hi Angel and thanks for your reply. Keeping your hands and mind busy is critical when you're in the mood to let it rip with over eating. Gum is a real favorite of so many people who need to chew (esp under stress) and also get a bit of sweetness. If you're feeling lonely or depressed, clearly get help if you need it. Talking about it and obtaining appropriate guidance is key to healing and getting on with your life. The 5-HTP is the precursor to serotonin. Have some whole foods for dinner like lean protein and veggies and that will help boost healthy brain chemicals to feel satisfied and curb carb cravings.
As you're drinking your morning cup of Joe, you're probably just waiting for that wonderful rush of energy and alertness you've come to know and enjoy. Within 15 mins of gulping your caffeine, your adrenalin rises increasing your heart and breathing rates, your stomach starts to produce more acids and your urinary output rises (as anyone with a small bladder knows!).
But I bet you didn't know that caffeine tweeks your adrenal glands to produce more cortisol (stress hormone) which then stimulates the release of the liver's stored sugars. Any endurance athlete knows this and uses it to their advantage. You drink your caffeine and then use the newly circulating sugar fuel to power through another workout. But, what if you're sitting at your desk, sipping your coffee with nowhere to go? Then you might have problems because when the sugar levels rise with caffeine, so do insulin levels which, when they finally plummet after handling the circulating sugar, leave a rip roaring appetite for more sugar in their wake. For runners and bikers this makes sense since you've just burned a zillion calories and need to replenish the sugar stores. Not so for someone in an office cubicle with nowhere to go.
Here are some suggestions. To kill carb cravings associated with caffeine ingestion, make certain to eat a combo of protein and fiber. How about peanut or almond butter on a multigrain cracker? Or, have that caffeine with a yogurt and blueberries, or eggs and veggies. You get the point. When you're downing lots of coffee with nothing in your stomach, you're more likely to reach for sugary foods, so watch out.
Or, you can just drink beverages with less caffeine in them. 6 ozs brewed coffee 105 mg caffeine 6 ozs instant coffee 55 mg 12 ozs Colas 35-45 mg 6 ozs tea 35 mg
Now remember, when you go to one of your fancy schmancy coffee houses, you'll often be purchasing at least 8 ozs of coffee and closer to 12 ozs, so you're really consuming over 200 mg of caffeine. All the more reason to be cautious if you just happen to be one of those people who is affected by the sugar rush.View Thread
I love salads and one of the best ways to top one off is with a few slices of avocado. Now, before you run for the hills sweating the amount of fat in an avocado, I want to comfort you by setting the record straight. Avocados are absolutely terrific foods and you're really missing out if you don't include them in your diet.
They're a fabulous source of Vitamin K, fiber, Vitamin B6, folate, copper and---here's the an eye-popper--- there's over 877 grams of potassium in one avocado. Compare that to 470 grams of potassium in a banana, and you have much less sugar (avocado has 20 gr carb minus 16 gr fiber = 4 gr net carb).
Avocados are also a concentrated source of the carotenoid lutein, as well as other caroteins and Vitamin E. Studies have shown that avocados can help protect against breast cancer while they also inhibit the growth of prostate cancer cells.
Of course you know that avocados have fat, but it's really healthy fat. You don't need much on your salad or in your cooking. An average avocado contains 30 gr fat, of which 20 are health-friendly monounsaturated fats (including oleic acid). Don't sweat the 300 cals per avocado since you never eat the whole thing. All you need is one third sliced up on your salad and you're in business.
And here's the final coup de gras. Adding avocado to your salad will not only provide that awesome creamy flavor and increase your satisfaction and fullness from the food, but it will increase your body's ability to absorb all of the wonderful caretonoids found in the other vegetables you're eating in the salad. Hey, what's not to love about avocados?
There's a lot of buzz out there about the difference between wild- caught and farmed fish, particularly salmon. Well here's your tip of the day. Switch to wild-caught Alaska salmon. If the package says "fresh Atlantic" it's still farmed.
Farmed salmon are fed crammed into pens and fed: soy, poultry litter, and hydrolyzed chicken feathers. That's according to David Carpenter MD, director of the Institute for Health and the Environment at the U of Albany and publisher of a major study about fish contamination in Science,
Farmed salmon are lower in Vit D and higher in contaminants including carcinogens, PCBs, brominated flame retardants and the pesticides dioxin and DDT. Some new science is linking DDT to diabetes and obesity, while other nutritionists are noting that the benefits of salmon's omegas may outweight some of these risks.
Wow, so what can you do? The majority of restaurants and grocers sell primarily farmed salmon. If you eat one farmed entree per week you're decreasing your risks. Try to shop for the wild-caught and ask your stores and favorite restaurants to try to provide the wild-caught alternative.
These are tough times for folks trying to navigate contaminated waters. Just be salmon saavy.
If you're looking to decrease your cholesterol or just prevent it from increasing in the first place, I've got a simple tip for you--- eat nuts. Nuts are a wonderful source of high quality fats and protein. And now we know they'll help keep your cholesterol under control as well.
Researchers at Loma Linda University found that folks who consumed about 2.5 ozs of nuts throughout the day decreased their total cholesterol by an average of 5.1%, and reduced their bad cholesterol LDL by 7.4% and a whopping 10.4% decrease in trigylerides only if they were elevated to start with. The scientists found that you got your biggest bang for your nut-buck if your bad cholesterol LDL was high to start with and if you were consuming a typical high fat Western diet. In other words, if your diet is great and your cholesterol is normal, you'll be preventing problems, but you won't see big changes in your numbers since they're normal to start with. The folks with higher numbers and junky diets see the biggest changes.
And those folks need to clean up their diet to start with as well as get physically active to get the most for their new nut consumption.
Walk around with a 2 oz zip lock bag in your purse or brief case or car and fill it with 12 nuts--- a combo of almonds and walnut halves or pecans is great. This makes for a wonderful snack anytime you want it. Or put the nuts on a yogurt for extra crunch. At the start of every week I load up the zip locks and keep them everywhere so that I'm always prepared and never caught without a healthy snack.