Tuesday, 15 June 2021

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Health and Fitness

Health and Fitness


In short we all need to be healthy and fit. We each have our own reasons from looking good naked to being around for the kids, maybe the doctor ordered us too. Obesity is the leading overarching cause of death in the U.S. and I dare say most of the Westernized world.

All too often we fail to think about what we are doing to ourselves and our families. So do it for them as well as yourself.

If you need help find a workout partner or get a fitness trainer. If you look online they aren't all that expensive and can help motivate and guide you to your health and fitness goals.


The US has seen an enormous increase in the number of people considered obese by the medical community. In fact, many call it an obesity epidemic. To combat this we find all sorts of pharmaceutical companies selling the "quick fix" pills, powders, and lotions that do nothing to actually help people take the fat off and keep it off.

Of course the same could be said of the diet industry as well. There are so many different diets going around now you could pick one a month and in a year's time still have more to choose from.

What is truly needed are some sensible proven weight loss tips that people can implement no matter what their present physical condition is. That said let's dive right in.

#1 Drink more water. All too often Americans are borderline dehydrated and so their bodies are working on the water starvation reflex and not flushing the toxins and junk out.

#2 Eat more often. I bet you thought I was going to say eat less. While it is true that to lose weight you need to eat less calories than you expend...you need to eat more often to get the metabolic furnace stoked up and burning right. Get it out of starvation mode. So start the day off with breakfast. Even an instant breakfast drink and a piece of fruit as we head out the door in the morning.

#3 Move more. Depending on your physical condition you need to be moving more. Use the stairs rather than the elevator, park farther out from the office or the store, go for a walk around the block, go dancing, play with your kids. Make it fun. Running is not the only way to burn more calories.

#4 Finally, determine you're "Why". Decide why you want to discard fat. Make your reason big enough to motivate you through the slumps that invariably happen.

Personally, my reason was to be able to live to see my great-grandkids graduate college. My youngest kids are 4 and 6 now. Besides I wanted to get out and play with them without being out of breath all the time.

 

  • Written by Muhammad Ejaz
  • 17 Sep

16 Tips to Looking + Feeling Great

Do you want to improve the quality of your life? Do you want to look and feel better than you have in years – maybe better than you ever have before? Do you want to protect yourself from disease and injury? And do you want to live a longer, more vital life?
I’m confident that you answered YES! to each of those questions, just as the hundreds of individuals I’ve counseled, coached, and trained in my career as a Certified Personal Fitness Trainer and Rehabilitation Specialist.
I’m now going to reveal to you the 16 essential strategies that have enabled my clients to achieve the health and fitness goals they always wanted!
16 Essential Weight Loss and Fitness Strategies
1. In the beginning, your fitness program should not be overly aggressive. One of the biggest problems people encounter when starting a fitness program is rapidly depleted motivation after only a few weeks due to an overly ambitious fitness program. Attempting to do too much too fast is worse than doing nothing at all! Because then you feel like exercise is too hard and it’s just not for you.
Start out slow, maybe just shooting for 1 or 2 workouts a week. Once you have successfully added that to your normal routine, then attempt to slowly add to your fitness program. Plus, most people don’t need to exercise more than 3-4 times a week. That doesn’t mean you can’t exercise more; it’s just not necessary.
2. Always have a detailed plan! In order to reach your health and fitness goals, you must have a road map to follow. I can’t stress this enough. If you are unsure of how to put together a fitness plan, or if you’re uncertain of the effectiveness of the one you have, I highly recommend you consult a professional fitness trainer. With a well thought out plan you are much more likely to be successful!
3. Set realistic, attainable goals. You must have tangible, quantifiable, short and long-term goals so you can measure and assess your progress. Too many people have totally unrealistic expectations of what to expect from an exercise and nutrition program. The best way for you to understand what is realistic and attainable is to talk with a fitness professional – not to buy into the “hype” of infomercials and diet and fitness products that are blatantly misleading.
4. Keep a journal! This is one of the most important things you can do. If you’re not tracking what you’re doing, how will you know what worked? There are quite a few great exercise and nutrition logs I’ve come across. You should keep track of all your exercise and also each day’s food intake.
There’s a company called NutraBiotics that makes a great 90-day journal that can be used to track strength training, cardiovascular exercise, and daily nutrition. If you would like more information on this journal, please feel free to call me at 240-731-3724.
5. You must be accountable! Set exercise appointments with yourself if you’re not working with a personal fitness trainer. Use your appointment book to set aside times for exercise, just like you do for meetings or events. Don’t let things get in the way. Nothing is more important than your health! If you don’t have your health you can’t effectively do anything. I often have mothers tell me that they can’t find time to exercise because they have to take care of their children. I have 4 daughters myself, and a baby on the way, so I know exactly how hard it is. Whatever your situation is, making the commitment to exercise and your health IS possible, and very important. Plus, it sets a great example for the children!
6. Remember the benefits of exercise. Being physically fit affects every aspect of your life: you sleep better, eat better, love better, overcome stress better, work better, communicate better, and live better! Remember how good it feels to finish a workout, and how great it feels to meet your goals!
7. Exercise safely and correctly. So much time is wasted doing, at best, unproductive exercise, or at worst, dangerous exercise. Educate yourself on how to exercise correctly. The best way to do that is to hire a personal fitness trainer. It could be for just a few sessions to learn the basics, or it could be for a few months to learn everything. It’s completely up to you. But statistics prove that those who understand how to exercise correctly get better, faster results. And that’s what you want, right?
8. Enjoy your exercise! For example, if you hate doing strength training, try to find ways to make it more enjoyable. Circuit training might be a more fun and exciting way to fit this important part of fitness into your program. The key is you should enjoy it, and if you don’t you need to look for other exercises or activities to replace whatever it is you don’t enjoy.
If you don’t enjoy it, how do you expect to stick with it?
9. Make time to stretch! It has so much benefit and takes very little time. So many people suffer from various aches and pains of which most can be eliminated by basic stretches! Try to spend at least 5 minutes after each workout stretching. For more information on stretching and how it eliminates aches and pains, please call 240-731-3724 to request a FREE copy of my special report “No More Back Pain”.
10. Don’t think you need to exercise 5 days a week! I touched on this earlier. Many people feel they’re getting fat because they’re not exercising. Totally not the case! Exercise is not the answer! It’s all in your eating habits. However, exercise can aid in burning body fat, plus there are numerous health benefits. Think of exercise as a bonus.
How many people do you know who exercise 3-5 times per week, but still fail to meet their weight loss and fitness goals? I’ve met hundreds!
First look at your eating habits, such as: when you eat, what you eat, how much you eat, where you eat, and how often you eat.
11. Never skip breakfast, or any meal! If you want to maximize your fitness or fat-loss efforts you’ve got to eat breakfast! So many people skip breakfast, and it’s the worst thing you could ever do when it comes to fat-loss. Skipping meals throws your blood sugar all out of whack and it sets you up to store your next meal as fat, almost guaranteed!
12. Eat fat to lose fat. Healthy fats are necessary to your body for numerous reasons: regulating hormonal production, improving immune function, lowering total cholesterol, and providing the basics for healthy hair, nails, and skin.
The key is to eat the right types of fats. The “good’ fats are monounsaturated and polyunsaturated fats like olive oil, canola oil, sunflower oil, safflower oil, and avocados, to name a few. The “bad” fats are partially hydrogenated oils, and trans fats. Most processed foods contain large amounts of these bad fats. For more information on the different types of fats, please call 240-731-3724 to request a FREE copy of my Healthy Eating Guidelines.
13. Drink plenty of fresh, clean water. Yes, I know that you have probably heard this one over and over again. But there’s a reason for that – it’s that important! The recommended daily intake of water is 8 glasses, or 64 oz. You should even be drinking even more if you are active or exercise regularly.
And no, soda, juice, coffee, and tea DON’T count! Nearly every chemical process place in your body, takes place in water! Proper blood flow and digestion are both affected by how much water you drink, and poor blood flow and digestion can be linked to numerous health conditions.
14. Stabilize your blood sugar! If you want to burn fat and prevent your body from putting it back on, you must stabilize your blood sugar. In order to do this you need to eat small, balanced meals or snacks every 2-3 hours.
Fasting, skipping meals, and overly restrictive diets will enable you to lose weight – in the short run. The weight you lose is primarily water weight and muscle tissue, and in the long run has opposite effect of what you want. When you restrict your diet, your body instinctively thinks it’s being starved and shifts into a protective mode by slowing down the metabolism and storing nearly all calories as body fat. Plus, losing muscle tissue is the last thing you want to do. Muscle burns calories, even while you sleep. You should be focused on increasing, or at least maintaining muscle tissue.
15. Focus on increasing muscle tissue. As I mentioned previously, muscle burns calories, so if you want to increase your metabolism, you have to increase your muscle. The best way to do that is with progressive strength training. That doesn’t mean you have to join a gym, buy expensive fitness equipment, or follow some bodybuilding workout program; it simply means you need to challenge your muscles! You can do that at home in just 15-20 minutes, 2-3 times a week.
16. Get the help of an expert! Obviously, meeting your health and fitness goals is important to you, so why not eliminate the guesswork and start seeing the results you have always wanted? With the help of a qualified professional you can!
If your car breaks down, where do you take it? Mechanic, right? How about if you have a cavity? Dentist. So why is it that so many people attempt to solve their health and fitness problems without consulting an expert? I don’t know exactly, but I encourage you to make the investment in yourself- in your life- by hiring a professional to educate you and help you meet your goals.
So there you have it. The 16 essential strategies for an effective weight loss and fitness program that will have you looking and feeling great!
ZZZZZZ

  • Written by Muhammad Ejaz
  • 17 Sep

17 Secrets to Sticking to Your Exercise Routine - and Maximizing Results

1. Make natural food choices – go through the pantry and donate anything that is in a box, can or frozen from a processed source. The more natural the foods you eat – in their most raw states, the more energy you will derive from it. Avoid anything that has a wrapper or if your tongue has to do gymnastics to pronounce the ingredients. Food shop often to keep fresh organic foods readily available. Shop only around the outside of the grocery store. The more money spent on marketing a food item, the worse off it is for you. If the food was around 100+ years ago, it’s most likely good for you and not genetically modified, fortified or altered from its natural state.
2. Rely on the Thermic Effect of Food – Ten to 35 % of our metabolism can come from the Thermic Effect of Food – which is the energy needed to process the food consumed. If you eat 5 – 6 smaller meals a day, you will never feel like you are on a diet, your energy will be steady, you will never go into a hyperglycemic state and your body will become a fat burning machine which will be prepared to exercise at any give time. Each meal should be a mini version of what you are likely used to if you currently eat 3 meals a day. Every meal should contain a lean protein, a starchy carbohydrate and a fibrous carbohydrate.
3. Change Your State – Once you make up your mind about something, become relentless about it and the process of achieving the result is much more seamless. When you decide you want to feel and look better and acquire the knowledge to do so, making the right decisions regarding eating and exercising becomes effortless. Relate your health to other accomplishments you have achieved in your life. To decide means to cut off any other possibility. Make your health a must in your schedule and in all of your decisions.
4. Apply the 90 / 10 rule – If 90 percent of the time you are making healthful food choices in the right amounts and you are exercising regularly and intensely, enjoy the other 10% of the time without an ounce of guilt. You can plan ahead for your 10% if you know a party is coming up over the weekend or if you will be traveling and have to miss a workout. But in the event that you are overcome by the dessert menu, indulge without any remorse and know the very next meal that you will be back on track.
5. Warm up before a strength training session – Warming up increases blood flow to muscles by about 55%, giving you better muscle contraction. You’ll sweat earlier, which helps to regulate your body temperature. It also jump starts the neuromuscular connection which initiates the release of carbohydrate and fat enzymes and hormones while reducing your perceived exertion during strength training. Just 5 minutes of walking or cycling will meet this requirement.
6. Vary your cardio exercises – Alternate between two or more cardiovascular activities like walking and cycling or kickboxing and step aerobics. This will help to optimally develop your cardiovascular fitness, maintain the element of fun in exercise, help you avoid over-training, as well as injury. Bottom line, you will expend more calories.
7. Incorporate several cardio techniques – Use a combination of continuous, interval, circuit and Fartlek (speed play) training. Changing techniques forces your body to adapt and become more efficient. Vary the intensity and modify impact styles. For example, if you have been walking the same path at the same pace every day, begin to incorporate bursts of acceleration intermittently. The underlying principle is that change is what keeps the body progressing, making improvements and burning fat.
8. Plan your workouts in Phases – Organize your workouts into a cyclic structure. For example, for two to three weeks, exercise at a lower intensity for 45 to 60 minutes, and then, for the next two to three weeks, perform 20 to 30 minutes at your highest intensity. The following 2 to 3 weeks, workout at a moderate intensity for 30 to 45 minutes. This system allows you to maintain a high level of fitness and not over-train. This cycling of workout structures will help your body become more efficient at fat burning.
9. Circuit Train – Perform several strengthening exercises interspersed with a short cardio segments. For example perform a leg press, lateral pull down and abdominal crunch followed by 3 minutes of cycling. Then repeat another 3 strength exercises followed by 3 minutes of walking. Circuit training has a lower dropout rate, is an efficient calorie burner, increases muscular strength and decreases body fat.
10. Strength Train with Multi Joint exercises – Choose exercises that work compound muscle groups – meaning more than one muscle group at a time. This will give you the most mileage per exercise. Examples include squats, lunges, and push ups. For every pound of muscle on your body you need 35 to 50 calories per day to sustain it, while every pound of fat on your body requires only a modest 2 calories per day.
11. Exercise first thing in the morning – Morning exercisers have a higher likelihood of showing up. Later in the day, the odds that you’ll skip your workout increase as interruptions arise and fatigue sets in. Morning exercise also helps regulate your hormone response, telling your body to release fat and kick start your metabolism.
12. Eat a “primer” meal prior to working out – Having a small balanced meal prior to exercise will help you burn fat. After you eat, your blood sugar rises and exercise acts like insulin to help regulate blood glucose. Eating will also give you the energy for a more intense workout – you will therefore burn more calories.
13. Train with intensity – To get the full benefits of exercise, you must graduate from the “pink weights” and moderate walking. Do not be afraid to increase your resistance and challenge your muscles and cardiovascular system. In order to change, you have to push your physical limits beyond what you are accustomed to.
14. Stay hydrated. In order for fat to be metabolized, it must first be released from the fat cell and then be transported by the bloodstream where it is shunted to the liver and other active tissues to be used as fuel. If you are in a dehydrated state, the liver has to come to the aid of the kidneys and can’t focus on it’s role of releasing fat. A general rule of thumb is to take your body weight and multiply it by .55 to estimate how many ounces of water you should consume daily.
15. Exercise using bursts of acceleration and recovery. Research shows that heart rate variability is the greatest predictor of health. To train for the greatest heart rate ranges, perform bursts of activity throughout the day. For example, you can sprint out to the mail box, run in place for 60 seconds while your food is heating up or burst up 3 flights of stairs. Bursts of acceleration can last up to 60 seconds and can be repeated 5 - 7 times daily every other day. Your metabolism will remain raised after the burst (known as the afterburn) and will remain elevated for up to an hour or more depending on how intense the burst was. Overall, performing short bursts throughout the day contributes to calories burned, fat lost, improved health and mental clarity.
16. Journal - writing down your goals, having a mission, recording physical activity and logging food consumed are a proven way to get results. Those who commit goals and a plan to paper have a higher success rate. You can use a journal that is specifically developed to walk you through the fat loss process like the one available in the Feminine, Firm & Fit program (KelliCalabrese.com) or use a new blank document or notebook to record your feelings, successes, obstacles and achievements.
17. Exercise with a buddy - your chances of sticking to your exercise program are higher when you enlist a significant other. Having accountability to a partner is more motivating than exercising alone. Choose a partner who is important to you, who shares in your goals and is of a similar physical ability (or slightly better).
ZZZZZZ

  • Written by Muhammad Ejaz
  • 17 Sep

17 Years Acne Completely Under controlled

Been trying and trying to cure my acne and I finally found the cure! Using mother nature natural resources, no expensive creams, lotions, or prescribed medicines. Learn how I did it.

 

Keywords:
acne, acne cure, pimples, scars, pigmentation

 

Article Body:
Only 2 months of using the Acne cure method, my acnes have completely under control. Face cleared up twice as fast and pigmentation lighten. I have combined 3 steps of curing methods using mother nature natural resources to control my Acne, NO expensive creams, lotions, or prescribed medicines. Sorry this is not a 1 or 2 days cure method but you will see results in one or two week’s time. Usually I have outbreak after SEX, yes after sex… Not sure whether other acne suffers have this problem, but after using this Acne cure methods, NO more outbreaks!

Here comes the cure…

Step 1.

Daily routine - THE NIGHT BATH

You must do this every day or twice a day if not convenient for you. THE NIGHT BATH ingredients you need are:

4 Cups of Dead Sea Salt (Normal sea salt will do but not as effective)
4 Cups of Epsom Salt

Why Dead Sea salt and Epsom salt? Epsom salt is well know for expelling toxins out of your body and Dead Sea salt contains minerals and naturally occurring chemicals found in dead sea which could replenish your body lost minerals and also for its antiseptic properties.

Fill your bath tub with the mixtures and lukewarm water, soak yourself inside for about 20-30 minutes. If you are not afraid that the salt will irritates your eyes, you can sink yourself totally into the water as long as your breath can hold. About 20-30 minutes later RINSE YOURSELF WITH COOL WATER.

Note: If you can’t access to bath tub, than mix 3 tablespoons of Dead Sea salt and Epsom salt with 1 tablespoon of warm water (not too watery) and a few drops of tea tree oil in a bowl, mix them well. Choose a comfortable area to lie down and apply the mixture on your face, neck or back. Avoid broken skin area, rinse with cool water after 20-30 minutes. This method is not as powerful as soaking yourself in the salt water, but it does helps.

You will have a very relaxing feeling with just 20-30 minutes of miracle salt bath. As I mentioned earlier, this step has to be done everyday until your skin condition improved. After I found this cure than remember when I was 8-12 years old, my dad used to bring me to swim in the sea and my skin was flawless. So if possible, go swim in the sea few times a week. So much for step 1 and if you do it consistently, you can see results very soon.

 

  • Written by Muhammad Ejaz
  • 17 Sep

15 Tips For Better Eating Habits

Considering the Bulging Waist Lines of 66% of The Population it is obvious that sticking to a healthy eating plan is a challenge for many people . If your are having problems sticking with that resolution that you set in January, here are some simple tips to help you start to create new and healthy eating patterns
Calories count. It's not low fat vs. low carb. You can eat fewer calories by eating less food (which is why you can lose weight on any diet that restricts entire categories of foods or limits portion sizes), but you may get hungry and gain it back. Fat has 9 calories per gram, but protein and carbohydrates have only 4 calories per gram. This means that when you eat less fat, you consume fewer calories without having to eat less food. Eat less fat and fewer simple carb. To achieve a one pound weight loss per week, 3500 calories should be subtracted from your normal weekly caloric intake. To do this, reduce your normal daily caloric consumption by 200 to 300 calories per day and increase your physical activity with a goal of burning an additional 200 to 300 calories per day.
Don’t diet. Instead of saying “I can’t have that, I am on a diet” try “I don’t want that, I am changing my eating habits”
Be accountable for what and how much you eat – keep a food journal for a month or at the very least a few weeks to be aware of what, when and why you are eating . Paying attention to physical cues and signals can help you determine when your body is cuing you to eat due to hunger as opposed mental or external cues. Ask yourself, "Am I really hungry or am I eating because ..it is there, it smells good, I don’t want to waste food, I’m stressed, I am bored (insert your favorite here) .
Do not restrict foods! There are no bad foods, only inappropriate portion sizes. If you neglect certain food groups, you'll end up craving those foods and binging . You also miss out on vital nutrients.
Weigh and measure foods for at least a month but at the very lease 2 weeks to be aware of serving sizes and portions. Serving sizes and portions have gotten so distorted over the years in restaurants and the like that most people are completely unaware of what a single serving actually looks like . Most resteraunts servings are 2-3 times single serving sizes.
5. Don't skip meals – eating 5-6 times a day not only stimulates your metabolism but will keep your blood sugar level eating and avoid overeating
6. Be positive. Recognize irrational thoughts. Focus on the things that you have done right and the positive changes that you have made. Remember – success breeds success.
Lose weight in a way that enhances your health not in a way that detracts from it You can lose weight by smoking cigarettes or taking such but they are not healthful ways of doing so and you will soon reusme your old habits (and weight)
Avoid trans-fatty acids and partly hydrogenated fats ("bad fats"). They may increase the shelf life of certain food products, but they decrease the shelf life of people who eat them.
Eat fewer "bad carbs" like sugar and white flour. They are low in fiber, so they are a double punch if you are trying to create healthy eating habits : a lot of calories that don't fill you up,
Eat more "good carbs" like fruits, vegetables, legumes and unrefined grains (such as whole-wheat flour and brown rice). They are rich in fiber, which slows absorption and fills you up before you take in too many calories.
What you include in your diet is as important as what you exclude. With few exceptions, those protective antioxident and health benefiting substances are found in good carbs, such as fruits, vegetables, whole grains and legumes.
10. Eat less red meat. Dr. Atkins may have disagreed, but it's loaded with artery-clogging saturated fat and has been linked to an increased risk of cancer.
Begin by making moderate changes in your diet. If you want to lower your cholesterol level or weight even more (or if you have heart disease and want to reverse it), you may need to make bigger changes. C
Choose quality over quantity. Smaller portions of good foods are more satisfying than larger portions of junk foods, especially if you pay attention to what you're eating
ZZZZZZ

  • Written by Muhammad Ejaz
  • 17 Sep

14 Steps To Reducing Your Infant's Reflux

It's important to realize that not all babies with reflux will require medication or have difficulties with their reflux. Many infants, usually called happy spitters, will benefit greatly from some simple steps that you can start trying right now. Many of the things listed below will help with your baby's discomfort and spitting up, eliminating the need for medication.
If, after trying all the below listed tips, your baby is still spitting up, or having difficulties with their reflux, read about whether or not medication may be needed and what medications will likely be used.
POSITIONING STEPS for reducing infant reflux
Positioning During and After Feeds
Keeping the child upright during and for at least thirty minutes after feeds can help to reduce reflux by allowing gravity to work at holding the food in their tummies. As well, after feeding, try to keep them as motionless as possible for at least thirty minutes after feeding. Formula fed babies may require longer periods since formula is digested slower than breastmilk.
A Word About Car Seats
Some car seats position baby in such a way that they hunched and slouched over, putting added pressure on their tummies which can increase reflux episodes. Look for a car seat that allows baby to be reclined enough that they aren't slouched yet, inclined enough that they are fairly upright.
Sleeping Position
As with positioning after feeding, keeping baby propped during sleep is essential when they have reflux. It can help reduce painful reflux episodes and reduce the risk of aspiration. For more info on propping baby, see the article on propping.
Prone vs. Supine (Front vs Back)
The American Academy of Pediatrics recommends all babies sleep in the supine position (on their backs) because it has been shown to reduce the risk of SIDS. This is fine for babies with reflux as long as the baby is safely propped up to at least 30%, we found the higher baby is propped the better. Having said that, many babies with reflux prefer sleeping in the prone position (stomach), also elevated of course, and may have less reflux episodes in this position. Discuss this with your doctor and he can help decide if it's okay, and how to safely manage allowing baby to sleep in the prone position. It's very important to discuss this with the doctor before trying it as babies with reflux are already at an increased risk of SIDS.
Carrying
Try carrying baby around as much as possible in a baby carrier through out the day. Carried babies tend to cry less and crying will make reflux worse, plus, it keeps baby upright.
CLOTHING and reflux
Avoid Tight Clothing
Tight clothing, particularly clothing that's tight around baby's tummy, can make reflux worse by increasing pressure on the LES (lower esophageal sphincter). Make sure baby stays in loose fitting, elastic waists whenever possible.
FOOD / FEEDING tips and suggestions
Food
Breastfeeding is definitely best for a baby with reflux because it is more hypoallergenic than formula and is digested twice as fast as formula. If breastfeeding is not chosen or not possible by the mother, formula changes can help some babies. If the baby has a milk or lactose allergy or intolerance giving the baby formula that is milk based can make reflux worse. Read about the different types of formula available and discuss this possibility with your pediatrician.
Thickening
Some babies with reflux will respond well to thickening their feeds with cereal. Thickening formula can help for a few reasons. The added weight of the cereal in the food helps to keep the food from splashing around in the baby's belly and can help keep it down. Babies who are having difficulty gaining weight may also benefit from the added calories. Generally, it's recommended that about one tablespoon of cereal should be added for every ounce of formula. If the formula isn't thick enough, it won't work. Also, some babies may react poorly to rice cereal which is generally the first tried, so adding oatmeal instead may work better for some babies. As always discuss this with your pediatrician before trying it.
Feeding Time
When and how much a baby is fed can also have an impact on their reflux. Smaller more frequent meals through out the day work much better than larger, less frequent meals. Also, avoid feeding baby right before bedtime, particularly if the baby is already a poor sleeper.
Breastfeeding
If you are breastfeeding, try eliminating the foods that can make reflux worse. Dairy products are a big offender, as is caffeine, fatty foods, spicy foods, citrus fruits. If eliminating these things seems to help, you can slowly (about one thing a week) start to introduce one thing at a time back into your diet and watch baby's reactions. This will help give you an idea of exactly what was making the reflux worse, so that you (hopefully) don't need to give up everything you love, just one or two things.
Burping
Stopping to burp baby frequently (at least after every ounce) during feedings can help.
Provide a Pacifier
Sucking on a pacifier or dummy, can increase saliva production. Saliva is alkaline which can help neutralize some of the acid that may come up.
Infant Massage
Try infant massage, it's been shown to improve digestion and will help relax baby.
Avoid Certain Foods and Liquids
More so for older children and babies, there are certain foods that are known to make reflux worse ((eg. whole milk, chocolate milk, fried or creamy style vegetables, tomatoes, citrus: such as oranges, grapefruit, pineapple, anything prepared with whole milk or high-fat, cold cuts, sausage, bacon, fatty meat, chicken fat/skin, all animal or vegetable oils, chocolate, carbonated beverages, chicken, beef, milk, or cream-based soups). If you are breastfeeding, as mentioned above avoid these foods in your own diet, particularly milk products.
ZZZZZZ

  • Written by Muhammad Ejaz
  • 17 Sep
11 Top Secrets for Dieting Success (Booksg.com)

11 Top Secrets for Dieting Success

If dieting were easy, I suppose we’d all be thin. As we are not, here are 11 tips that successful people use to lose weight. They can help you succeed too.


SUCCESS TIP NO. 1: DRINK 8-10 GLASSES OF WATER A DAY


Okay, for many people this is a big problem. Water doesn’t taste all that great generally because water doesn’t really “taste” like anything. Drinking water 8 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself so that it becomes easier to do. Once you get started, you will begin to crave water.
To begin with, you should drink a glass of water in the morning first thing, before you eat. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses?
If you really cannot bear the taste of water, try using a water purifying pitcher or filter. You can also add a few drops of lemon or lime to your water &#8211, but no sugar or sweetener! Ice also helps.
Check out flavored waters on the market, too. Just keep an eye out for additives.


SUCCESS TIP NO. 2: EAT BREAKFAST


Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning – do it! Breakfast is so important to your good health and to weight control. According to Dr. Barbara Rolls a professor of nutrition at Penn State University, "Your metabolism slows while you sleep, and it doesn't rev back up until you eat again."
Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet the rest of the day. You are more likely to binge on something sweet and in the “ bread” group if you skip breakfast.
You can always keep a couple of hard-boiled eggs in the fridge or some high-fiber, low starch fruit around. If you plan to eat fruit at all during the day, breakfast is the perfect time to do it.


SUCCESS TIP NO. 3: EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAY


This can be one of the hardest adjustments to make. After all, you are busy! You already have a “full-plate”. When do you have time to worry about filling your plate with more frequent meals?
Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad-carb intake by making sure that your snacks are planned and occur regularly throughout the day.
Really, it will just take a minimal investment of planning time at the grocery store and at home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals. For suggestions, just see the handy list of snacks and appetizers listed later.


SUCCESS TIP NO. 4: AVOID WHITE FOODS


This is one easy way to remember what not to eat. If it is made from sugar, flour, potatoes, rice, or corn - just say no. Remembering this rule of thumb will make it easier to recognize those rice cakes as an unhealthy high-carb snack.
Always look for colorful fruits and veggies to substitute for the white ones. Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice in moderation, leafy greens like kale and spinach, apples, melons, oranges, and grapes.
These foods are not only colorful they are also high in fiber, nutrients, and important antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits.


SUCCESS TIP NO. 5: EAT YOUR VEGETABLES


It is so easy to use a low-carb diet as an excuse for poor nutrition. Resist this temptation. If the only vegetable you have eaten in the last 5 years has been the potato, now is a good time to begin experimenting with other vegetables. This is important for your overall health and to avoid some nasty side effects of not getting enough fiber in your diet.
If you try hard enough, you will find vegetables that you enjoy eating. Experiment with grilling vegetables and cooking with real butter to add flavor.
You can also search for new recipes on the Internet or in cookbooks.
Remember, if you are only eating 40 grams of carbs a day or less, two cups of plain salad greens contain only about 5 grams of carbohydrates. You have no excuse to eat your vegetables.


SUCCESS TIP NO. 6: PREPARE YOUR OWN FOOD AS MUCH AS POSSIBLE


While more and more restaurants are offering low-carb friendly menu items, many of them are still not ideal low-carb fare. There are many recipes for quick and easy meals that you can prepare yourself at home. Try to do this as often as possible.
If you cook your own foods, you know exactly what the contents are and you will be able to better control for hidden sugar and otherwise processed foods.
Another benefit is the cost savings over the long run. Even if you must go to the grocery store more often, you will save a significant amount per meal as opposed to eating at restaurants and fast-food establishments.
It will also be easier to maintain your diet with your own favorite fresh food selections on hand.


SUCCESS TIP NO. 7: INVEST IN A GOOD SET OF FOOD STORAGE CONTAINERS


Having food storage containers of various sizes on hand will make it so much easier for you to plan your meals and snacks. When you buy nuts, fruits, and vegetables in bulk you can simply prepare, separate, and store them for easy use later.
For instance, you can pre-slice your apples and snack on them over several days. Simply cut them, rinse them in pineapple or lemon juice, and store them. This will make a quick and easy snack for later.
Fix your lunch and take it with you to work. Better yet, fix your lunch and 2 snacks for work.


SUCCESS TIP NO. 8: EAT SOME PROTEIN AT EACH MEAL & AS A SNACK


In addition to everything that’s been discussed before, eating protein helps you burn more calories. Protein is made up mainly of amino acids, which are harder for your body to break down, so you burn more calories getting rid of them.
Just think – eating a protein-rich snack can help you lose weight. How about a few slices of turkey or ham or some string cheese?
Eating protein will also help you feel full so that you are less likely to crave unhealthy snacks.


SUCCESS TIP NO. 9: DRINK A GLASS OF WATER AFTER EACH SNACK


This will help you get in your 8 to 10 glasses of water each day but it can also have other benefits. Ever feel hungry after eating a handful or standard serving of nuts? Try drinking water afterward. The water will help you feel full and prevent overindulgence.
Drinking water after a snack will also help remove the aftertaste from your mouth and can help curb your desire for more.


SUCCESS TIP NO. 10: EAT SLOWLY & ENJOY YOUR FOOD


You will feel full and more satisfied if you take the time to savor your food and chew it slower. Don’t get in the habit of eating while standing or eating quickly. Sit down and chew.


Eating slower will help you enjoy your food more, pay attention to what it is you are actually eating, and get a better sense of when you are actually full.
SUCCESS TIP NO. 11: EAT YOUR LARGER MEALS EARLY AND SMALLER MEALS LATER
You will feel better and lose weight quicker if you eat a large breakfast and eat a smaller dinner. You may also want to eat the majority of your carbs earlier in the day, saving a salad and lean meat protein for dinner.
Eating larger meals during the part of the day when you are most active will help you to feel satisfied throughout the day and curb cravings for unhealthy snacks.

  • Written by Muhammad Ejaz
  • 17 Sep

15 Simple Metabolism Boosting Secrets

Your metabolism is the rate at which your body burns calories. The faster you burn calories the more weight you can lose even if you eat the same amount, so it makes sense to do everything you can to boost your metabolic rate if you're trying to lose a few pounds.
You use about 60% of the calories you need each day just by being alive. That's your basal (or resting) metabolism. About 30% of the calories are accounted for by how much you move (your activity metabolism). The remaining 10% are used up by the process of digesting food (your thermic metabolism).
By making some simple changes you can fire up all three types of metabolism and become leaner faster.
1. Eat little and often
Small and regular meals throughout the day will keep your metabolism high. If you eat the same amount of food in just one or two large meals as you do in five or six mini-meals and snacks you will burn fewer calories. This is because your metabolism slows down between meals. Never skip meals to save calories. Having a low-calorie snack will work much better and will also stop you falling ravenously on the nearest chocolate bar later in the day.
2. Eat breakfast
Your metabolism slows down overnight. When you have been through a period of more than eight hours without eating you need food to get your metabolism going again. So have breakfast as soon as you can after you wake up. If you're not a breakfast person take something healthy with you when you leave the house and have it is soon as you can face it. It's not great for your weight loss plans to have to boost your metabolism with a mid morning cookie or cake.
3. Eat enough
If you eat too few calories, your metabolic rate will automatically drop. This is a self preservation mechanism, which kicks in when your body thinks you are starving. The safest bet is to eat about 250 calories less than you need at the sedentary level and to take 250 - 500 calories of exercise each day to give a steady weight loss of between one and two pounds a week.
4. Eat Lean Protein
It takes more energy for the body to digest protein than carbohydrate or fat. Studies have shown that people who eat a high-protein diet burn more than twice as many calories in the hours following their meal as those eating a high carbohydrate diet. While the safety of high-protein diets can be disputed, it does make sense to include some lean protein as part of each meal.
5. Eat Fibre
Food with lots of fibre also gives your thermic metabolism a boost. High-fibre foods like beans, fruit, vegetables and whole grains simply take longer to digest and therefore help burn more calories.
6. Spice up your food
Spicy foods (especially chilli) raise the metabolism by as much as twenty-five per cent for a few hours after eating. So eat hot and spicy food a bit more regularly and see if this helps you. Just go easy on the refried beans and guacamole if you decide to go Mexican!
7. Drink Coffee
Caffeine speeds up your heart rate and the faster your heart rate the more calories you burn. Not great if you have heart problems or difficulty getting to sleep however!
8. Drink Green Tea
The phytochemicals in green tea are supposed to raise metabolism slightly by causing your brain and nervous system to run more quickly. Although not many sizable and conclusive studies have been done on this to date, drinking green tea rather than milky coffee or other calorie-laden beverages will definitely help you lose weight!
9. Get active
Aerobic exercise for more than thirty minutes not only burns calories but also keeps your metabolism high for several hours afterwards. The best time for exercise is in the morning as it will help kick start your metabolism for the day. If you can do 30 to 60 minutes of aerobic exercise almost every day your metabolism will soar. Interval training would help even more.
10. Walk it off
If you prefer to take light exercise, try going for a walk after lunch or dinner. This boosts the rise in metabolism you get after eating. No strenuous exercising on a full stomach though.
11. Build those muscles
Muscles burn calories even when you're resting. For every pound of muscle you add, you burn about 50 extra calories a day without taking any more exercise. So it's a great idea to include some resistance or weight training in your exercise regime. Twenty minutes three times a week is enough to make a big difference in your metabolic rate as well as the shape of your body.
12. Go hot or cold
Any extremes of temperature you experience will help raise your metabolism by up to 20 percent as the body attempts to cool you down or raise your temperature. Make sure it's safe for you to go in the sauna or on the arctic expedition though before you try this one. You could have a go at keeping your home a few degrees cooler than is comfortable for sitting around in winter and restrict the air conditioning to the very hottest days in summer. In the winter it will help you get up and get moving and in summer encourage you to go to the pool to cool off!
13. Drink Iced Water
Another trick is to drink a glass of iced water a few times a day. You'll raise your metabolism just by having to bring the water up to body temperature. Drinking water is required anyway, of course, to keep your bodily functions working smoothly (including your metabolism).
14. Watch the alcohol
On top of the empty calories that alcohol contains, it also has a dehydrating effect, which slows down your thermic metabolism. Alcohol tends to inhibit the process of metabolizing fat too, which can lower your basal metabolism. And there's not much chance of you wanting to exercise after all that booze so it'll have an effect on your activity metabolism too. Bad news all round!
15. Take up yoga
The chemical processes which comprise your metabolism are regulated by the endocrine system, especially the thyroid. Yoga has many postures which have a powerful twisting and compressing effect on the endocrine organs, strengthening and stimulating them and this can help to regulate and boost your metabolism.
If you boost your metabolism with these tips, you'll be improving your general health as well as your capacity to burn calories. You'll not only find that you lose weight more quickly but also that you will have more energy, greater strength and you'll be able to get through everything you have to do in a day more easily.
ZZZZZZ

  • Written by Muhammad Ejaz
  • 17 Sep
12 basic tips for healthy nutrition that will increase your chances of growing taller (Booksg.com)

12 basic tips for healthy nutrition that will increase your chances of growing taller

 

Grow Taller Tip 1


Eat at regular hours.


Grow Taller Tip 2


Don’t skip any meal


Grow Taller Tip 3


Don’t forget to eat breakfast. Always start the day with a well-rounded meal.


Grow Taller Tip 4


Take the time to taste and to chew your food well.


Grow Taller Tip 5


Vary your menu.


Grow Taller Tip 6


Avoid pastries, sweets, crisps, soda drinks -anything that has little or no nutritious value.


Grow Taller Tip 7


Beware of salt consumption. It can cause hypertension.


Grow Taller Tip 8


Eat a lot of raw vegetables and fresh juice. Choose whole-wheat bread.


Grow Taller Tip 9


Drink six (6) to eight (8) glasses of water or vegetable juice or sugar-free juice per day.


Grow Taller Tip 10


You should also drink milk.


Grow Taller Tip 11


Eat good quality food supplements every day.


Grow Taller Tip 12


After each meal, you should rest. Don’t start to work or exercise right after.

 

12 basic tips for healthy nutrition that will increase your chances of growing taller (Booksg.com)

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