When it all comes down to losing or gaining weight, most people turn to the scales to determine how much they should lose or gain to have the weight or the shape that they desire.
However, health experts said weight alone is not a clear indicator of good health because it does not distinguish between pounds that come from body fat and those that come from lean body mass or muscle.
Being over fat and overweight is not the same. Overweight simply means an excess of total body weight based on population averages for heights and body frame sizes. On the other hand, obesity is defined as an excess of body fat regardless of weight.
What we have to consider, experts said, in order to determine our fitness, is to know our body fat. Remember that body fat is a percentage of your total weight, so even slender people can have dangerously high levels of body fat. (See
Here are three ways of measuring your body fat:
1. Home Body Fat Scales-- Body fat scales claim to measure body fat quickly and conveniently. These body fat scales use the Bioelectrical Impedance method to measure your body fat percentage. A low- level electrical current is passed through your body and the "impedance", or opposition to the flow of current, is measured.
2. Skin fold Calipers-- Calipers are a tool that looks somewhat like a giant tweezers. These are used to grasp your skin folds at different points on your body and measure the thickness. These measurements are then compared to standard values for persons of your age and gender to give you your estimated body fat.
3. Hydrostatic Weighing—This is just a fancy term for underwater weighing. You sit on a scale inside a tank of water and blow out as much air as you can. You are dunked underwater, where you blow out even more air. Since fat is lighter than water, the more fat you have, the more you will float. The scale measures underwater weight to figure out body density. The margin of error is around 2-3%, but the accuracy depends on the amount of air you expel. You have to blow it ALL out or it will not be as accurate. This is a difficult way to measure body fat since it can be uncomfortable and even scary to be dunked underwater with no air in the old lungs.
Wednesday, February 16, 2011
Fat Burning Foods
Each one of the following foods is clinically proven to promote weight loss. These foods go a step beyond simply adding no fat to your system – they possess special properties that add zip to your system and help your body melt away unhealthy pounds. These incredible foods can suppress your appetite for junk food and keep your body running smoothly with clean fuel and efficient energy.
You can include these foods in any sensible weight-loss plan. They give your body the extra metabolic kick that it needs to shave off weight quickly.
A sensible weight loss plan calls for no fewer that 1,200 calories per day. But Dr. Charles Klein recommends consuming more that that, if you can believe it – 1,500 to 1,800 calories per day. He says you will still lose weight quite effectively at that intake level without endangering your health.
Hunger is satisfied more completely by filling the stomach. Ounce for ounce, the foods listed below accomplish that better than any others. At the same time, they’re rich in nutrients and possess special fat-melting talents.
1. Apples
These marvels of nature deserve their reputation for keeping the doctor away when you eat one a day. And now, it seems, they can help you melt the fat away, too.
First of all, they elevate your blood glucose (sugar) levels in a safe, gentle manner and keep them up longer than most foods. The practical effect of this is to leave you feeling satisfied longer, say researchers.
Secondly, they’re one of the richest sources of soluble fiber in the supermarket. This type of fiber prevents hunger pangs by guarding against dangerous swings or drops in your blood sugar level, says Dr. James Anderson of the University of Kentucky’s School of Medicine.
An average size apple provides only 81 calories and has no sodium, saturated fat or cholesterol. You’ll also get the added health benefits of lowering the level of cholesterol already in your blood as well as lowering your blood pressure.
2. Coffee
Easy does it is the password here. We’ve all heard about potential dangers of caffeine –
including anxiety and insomnia – so moderation is the key.
The caffeine in coffee can speed up the metabolism. In nutritional circles, it’s known as a metabolic enhancer, according to Dr. Judith Stern of the University of California at Davis.
This makes sense, since caffeine is a stimulant. Studies show it can help you burn more calories than normal, perhaps up to 10 percent more. For safety’s sake, it’s best to limit your intake to a single cup in the morning and one in the afternoon. Add only skim milk to tit and try doing without sugar – many people learn to love it that way.
3. Grapefruit
There’s good reason for this traditional diet food to be a regular part of your diet. It helps dissolve fat and cholesterol, according to Dr. James Cerd of the University of Florida. An average sized grapefruit has 74 calories, delivers a whopping 15 grams of pectin (the special fiber linked to lowering cholesterol and fat), is high in vitamin C and potassium and is free of fat and sodium.
It’s rich in natural galacturonic acid, which adds to its potency as a fat and cholesterol fighter. The additional benefit here is assistance in the battle against atherosclerosis (hardening of the arteries) and the development of heart disease. Try sprinkling it with cinnamon rather than sugar to take away some of the tart taste.
4. Mustard
Try the hot, spicy kind you find in Asian import stores, specialty shops and exotic groceries. Dr. Jaya Henry of Oxford Polytechnic Institute in England, found that the amount of hot mustard normally called for in Mexican, Indian and Asian recipes, about one teaspoon, temporarily speeds up the metabolism, just as caffeine and the drug ephedrine do.
“But mustard is natural and totally safe,” Henry says. “It can be used every day, and it really works. I was shocked to discover it can speed up the metabolism by as much as 20 to 25 percent for several hours.” This can result in the body burning an extra 45 calories for every
700 consumed, Dr. Henry says.
5. Soups
Soup is good for you! Maybe not the canned varieties from the store – but old-fashioned, homemade soup promotes weight loss. A study by Dr. John Foreyt of Baylor College of Medicine in Houston, Texas, found that dieters who ate a bowl of soup before lunch and dinner lost more weight than dieters who didn’t. In fact, the more soup they ate, the more weight they lost. And soup eaters tend to keep the weight off longer.
Naturally, the type of soup you eat makes a difference. Cream soups or those made of beef or pork are not your best bets. But here’s a great recipe:
Slice three large onions, three carrots, four stalks of celery, one zucchini and one yellow squash. Place in a kettle. Add three cans crushed tomatoes, two packets low-sodium chicken bouillon, three cans water and one cup white wine (optional). Add tarragon, basil, oregano, thyme and garlic powder. Boil, then simmer for an hour. Serves six.
6. Spinach
Popeye really knew what he was talking about, according to Dr. Richard Shekelle, an epidemiologist at the University of Texas. Spinach has the ability to lower cholesterol, rev up the metabolism and burn away fat. Rich in iron, beta carotene and vitamins C and E, it supplies most of the nutrients you need.
7. Tofu
You just can’t say enough about this health food from Asia. Also called soybean curd, it’s basically tasteless, so any spice or flavoring you add blends with it nicely. A 2½ ” square has
86 calories and nine grams of protein. (Experts suggest an intake of about 40 grams per day.) Tofu contains calcium and iron, almost no sodium and not a bit of saturated fat. It makes
your metabolism run on high and even lowers cholesterol. With different varieties available, the firmer tofus are goof for stir-frying or adding to soups and sauces while the softer ones are good for mashing, chopping and adding to salads.
You can include these foods in any sensible weight-loss plan. They give your body the extra metabolic kick that it needs to shave off weight quickly.
A sensible weight loss plan calls for no fewer that 1,200 calories per day. But Dr. Charles Klein recommends consuming more that that, if you can believe it – 1,500 to 1,800 calories per day. He says you will still lose weight quite effectively at that intake level without endangering your health.
Hunger is satisfied more completely by filling the stomach. Ounce for ounce, the foods listed below accomplish that better than any others. At the same time, they’re rich in nutrients and possess special fat-melting talents.
1. Apples
These marvels of nature deserve their reputation for keeping the doctor away when you eat one a day. And now, it seems, they can help you melt the fat away, too.
First of all, they elevate your blood glucose (sugar) levels in a safe, gentle manner and keep them up longer than most foods. The practical effect of this is to leave you feeling satisfied longer, say researchers.
Secondly, they’re one of the richest sources of soluble fiber in the supermarket. This type of fiber prevents hunger pangs by guarding against dangerous swings or drops in your blood sugar level, says Dr. James Anderson of the University of Kentucky’s School of Medicine.
An average size apple provides only 81 calories and has no sodium, saturated fat or cholesterol. You’ll also get the added health benefits of lowering the level of cholesterol already in your blood as well as lowering your blood pressure.
2. Coffee
Easy does it is the password here. We’ve all heard about potential dangers of caffeine –
including anxiety and insomnia – so moderation is the key.
The caffeine in coffee can speed up the metabolism. In nutritional circles, it’s known as a metabolic enhancer, according to Dr. Judith Stern of the University of California at Davis.
This makes sense, since caffeine is a stimulant. Studies show it can help you burn more calories than normal, perhaps up to 10 percent more. For safety’s sake, it’s best to limit your intake to a single cup in the morning and one in the afternoon. Add only skim milk to tit and try doing without sugar – many people learn to love it that way.
3. Grapefruit
There’s good reason for this traditional diet food to be a regular part of your diet. It helps dissolve fat and cholesterol, according to Dr. James Cerd of the University of Florida. An average sized grapefruit has 74 calories, delivers a whopping 15 grams of pectin (the special fiber linked to lowering cholesterol and fat), is high in vitamin C and potassium and is free of fat and sodium.
It’s rich in natural galacturonic acid, which adds to its potency as a fat and cholesterol fighter. The additional benefit here is assistance in the battle against atherosclerosis (hardening of the arteries) and the development of heart disease. Try sprinkling it with cinnamon rather than sugar to take away some of the tart taste.
4. Mustard
Try the hot, spicy kind you find in Asian import stores, specialty shops and exotic groceries. Dr. Jaya Henry of Oxford Polytechnic Institute in England, found that the amount of hot mustard normally called for in Mexican, Indian and Asian recipes, about one teaspoon, temporarily speeds up the metabolism, just as caffeine and the drug ephedrine do.
“But mustard is natural and totally safe,” Henry says. “It can be used every day, and it really works. I was shocked to discover it can speed up the metabolism by as much as 20 to 25 percent for several hours.” This can result in the body burning an extra 45 calories for every
700 consumed, Dr. Henry says.
5. Soups
Soup is good for you! Maybe not the canned varieties from the store – but old-fashioned, homemade soup promotes weight loss. A study by Dr. John Foreyt of Baylor College of Medicine in Houston, Texas, found that dieters who ate a bowl of soup before lunch and dinner lost more weight than dieters who didn’t. In fact, the more soup they ate, the more weight they lost. And soup eaters tend to keep the weight off longer.
Naturally, the type of soup you eat makes a difference. Cream soups or those made of beef or pork are not your best bets. But here’s a great recipe:
Slice three large onions, three carrots, four stalks of celery, one zucchini and one yellow squash. Place in a kettle. Add three cans crushed tomatoes, two packets low-sodium chicken bouillon, three cans water and one cup white wine (optional). Add tarragon, basil, oregano, thyme and garlic powder. Boil, then simmer for an hour. Serves six.
6. Spinach
Popeye really knew what he was talking about, according to Dr. Richard Shekelle, an epidemiologist at the University of Texas. Spinach has the ability to lower cholesterol, rev up the metabolism and burn away fat. Rich in iron, beta carotene and vitamins C and E, it supplies most of the nutrients you need.
7. Tofu
You just can’t say enough about this health food from Asia. Also called soybean curd, it’s basically tasteless, so any spice or flavoring you add blends with it nicely. A 2½ ” square has
86 calories and nine grams of protein. (Experts suggest an intake of about 40 grams per day.) Tofu contains calcium and iron, almost no sodium and not a bit of saturated fat. It makes
your metabolism run on high and even lowers cholesterol. With different varieties available, the firmer tofus are goof for stir-frying or adding to soups and sauces while the softer ones are good for mashing, chopping and adding to salads.
Juice Recipe #3
Street Beet
4 Carrots
Y2 Cucumber
1 Beet
Wash all vegetables
Cucumbers can be covered in a layer of wax, if so peel before juicing
Peel the beets also to avoid the bitterness of the skin
Cut the tips off of the carrots
Slice and quarter your beets and cucumber
Celery
Low in calories, but high in sodium, celery is a great way to add more of a savory taste to your juices. The following two recipes use celery to balance out the sweetness of the other ingredients.
This recipe is a great one when you are pressed for time.
4 Carrots
Y2 Cucumber
1 Beet
Wash all vegetables
Cucumbers can be covered in a layer of wax, if so peel before juicing
Peel the beets also to avoid the bitterness of the skin
Cut the tips off of the carrots
Slice and quarter your beets and cucumber
Celery
Low in calories, but high in sodium, celery is a great way to add more of a savory taste to your juices. The following two recipes use celery to balance out the sweetness of the other ingredients.
This recipe is a great one when you are pressed for time.
Juice Recipe #2
Doctors Secret
I Apple
I Carrot
I Celery Stalk Wash all vegetables Core the apple
Cut the tips off of the carrots and celery
Caution: Avoid purchasing apples that have been waxed. The wax can trap pesticides on the surface of the skin of the fruit making it very difficult to remove harmful substances. Again... organic is better if your budget allows.
Beets
Beets have been used as medicine and nutrition going back to ancient Greek and Roman times. The greens from beets can be used in your recipes and contains many important minerals. Try juicing both with and without the greens to see which taste you prefer.
It is important to get the proportions correct with some vegetables and most juicing experts recommend keeping a 1:4 ratio of beets other vegetables. For example 1 beet for every 4 carrots, Y4 beet for every carrot.
The following recipe keeps this proportion. It also contains cucumber which is very cooling and refreshing when juice solo or in combination with other vegetables. Long used as a treatment for eyes in solid form the juice is said to be very good for your skin.
I Apple
I Carrot
I Celery Stalk Wash all vegetables Core the apple
Cut the tips off of the carrots and celery
Caution: Avoid purchasing apples that have been waxed. The wax can trap pesticides on the surface of the skin of the fruit making it very difficult to remove harmful substances. Again... organic is better if your budget allows.
Beets
Beets have been used as medicine and nutrition going back to ancient Greek and Roman times. The greens from beets can be used in your recipes and contains many important minerals. Try juicing both with and without the greens to see which taste you prefer.
It is important to get the proportions correct with some vegetables and most juicing experts recommend keeping a 1:4 ratio of beets other vegetables. For example 1 beet for every 4 carrots, Y4 beet for every carrot.
The following recipe keeps this proportion. It also contains cucumber which is very cooling and refreshing when juice solo or in combination with other vegetables. Long used as a treatment for eyes in solid form the juice is said to be very good for your skin.
Juice Recipe #1
Carrot- Apple Juice
6 Carrots
1 Apple
Wash and core you apple Wash and cut of the carrot tips Juice Away!
This juice is perfect for afternoon "pick me up" when you might normally reach for that candy bar or other sweet treat. It will serve as a healthy substitute.
Organic vs. Conventional
When possible go with organic especially for carrots. A large amount of the nutrients lie right under the vegetable skin. By choosing organic you will only have to wash your carrots before juicing.
Conventional produce runs the risk of a pesticide covered surface that should really be peeled before juicing, causing you to miss out on the full benefits.
How about them apples?
You have heard about the old expression that" an apple a day keeps the doctor away" well the next recipe "Doctors Secret" combines apples with two other key ingredients.
6 Carrots
1 Apple
Wash and core you apple Wash and cut of the carrot tips Juice Away!
This juice is perfect for afternoon "pick me up" when you might normally reach for that candy bar or other sweet treat. It will serve as a healthy substitute.
Organic vs. Conventional
When possible go with organic especially for carrots. A large amount of the nutrients lie right under the vegetable skin. By choosing organic you will only have to wash your carrots before juicing.
Conventional produce runs the risk of a pesticide covered surface that should really be peeled before juicing, causing you to miss out on the full benefits.
How about them apples?
You have heard about the old expression that" an apple a day keeps the doctor away" well the next recipe "Doctors Secret" combines apples with two other key ingredients.
Must Have Juice Recipes
When it comes to juicing for health there are 5 key recipes that will serve as a foundation to to get you started.
Before getting into the recipes it is good to know a little bit about the key ingredients that will serve as the foundation for your juicing routine.
The recipes that follow were selected for several reasons.
1. Easy to find ingredients
2. Long shelf life
3. Flexible variety of recipes
4. Key vitamins and minerals
5. Quick and easy to make
Juicing like any other healthy regimen, is a habit that you build over time until it becomes second nature; a part of your daily routine. Eventually you will make juices without even thinking of what vegetables go together or what are the right quantities and proportions.
When your are still in the learning stages of juicing you want to start with simple, quick and easy recipes. If you go with recipes with too many steps or hard to find ingredients you will get off track as soon as you are missing ingredients or you are having a busy day.
For this reason the recipes in this report focus on the following ingredients:
• Apples
• Beets
• Carrots
• Celery
• Cucumber
Before getting into the recipes it is good to know a little bit about the key ingredients that will serve as the foundation for your juicing routine.
The recipes that follow were selected for several reasons.
1. Easy to find ingredients
2. Long shelf life
3. Flexible variety of recipes
4. Key vitamins and minerals
5. Quick and easy to make
Juicing like any other healthy regimen, is a habit that you build over time until it becomes second nature; a part of your daily routine. Eventually you will make juices without even thinking of what vegetables go together or what are the right quantities and proportions.
When your are still in the learning stages of juicing you want to start with simple, quick and easy recipes. If you go with recipes with too many steps or hard to find ingredients you will get off track as soon as you are missing ingredients or you are having a busy day.
For this reason the recipes in this report focus on the following ingredients:
• Apples
• Beets
• Carrots
• Celery
• Cucumber
Juicing For Health
These days with so many preservatives and bad processed foods being packaged people really don't realize how much their body is missing out on things it needs. First of all, with processed foods many of the nutrients and vitamins your body craves are not there. The amount of nutrition in processed foods is very low and often the preservatives even effect those left over. Your body is starving for these nutrients and if your not getting them this can cause all kinds of problems.
The problem here is that many don't attribute these problems to the foods they eat or lack of nutrition because they tend to believe the packaging when it says "high in vitamin C" and when it was packaged it very well may have been, yet the way it was packaged with preservatives and the very process of cooking the foods often removes these benefits. Realistically the benefits aren't there unless your eating lots of fruits and vegetables that aren't processed.
The best way to do this is through juicing for health. This is getting your nutrients and vitamins from pure fresh vegetables and fruits mixed together into delicious smoothies that are all natural no preservatives. You will feel great because your body will totally thank you for giving it these much needed things. Your energy will go up, your health
will improve and it even boost immune system so your body will be ready for just about anything from the common cold to the flu.
The problem here is that many don't attribute these problems to the foods they eat or lack of nutrition because they tend to believe the packaging when it says "high in vitamin C" and when it was packaged it very well may have been, yet the way it was packaged with preservatives and the very process of cooking the foods often removes these benefits. Realistically the benefits aren't there unless your eating lots of fruits and vegetables that aren't processed.
The best way to do this is through juicing for health. This is getting your nutrients and vitamins from pure fresh vegetables and fruits mixed together into delicious smoothies that are all natural no preservatives. You will feel great because your body will totally thank you for giving it these much needed things. Your energy will go up, your health
will improve and it even boost immune system so your body will be ready for just about anything from the common cold to the flu.