Copyright 2006 Jonathan Perez There are all kinds of diet recommendations all over the bodybuilding magazines, fad diet books, and websites that advise to divide your eating into different “ratios” and “percentages” for weight loss and fat burning. Some recommend high fat, low carb, others say moderate carbs, moderate fat, high carbs, low fat, etc. But the one thing that each and every one of these “weight loss” / “fat burning” diets say is it must be HIGH in protein. Well, I’m here to tell you the TRUTH. It is NOT necessary at all to eat a diet high in protein to lose weight. Just about everything you read says to eat 1-2 grams of protein per pound of bodyweight. Some even go as high as suggesting you have to not only eat high, but massive amounts of protein to lose weight and burn fat. This MYTH is due to 3 reasons: 1) Everyone thinks that muscle tissue is made up mostly of protein 2) Everyone thinks that either high amounts of fat or high amounts of carbohydrates will cause you to get fat 3) Everyone thinks that protein has a “thermogenic” (inner-body temperature raising) effect, which helps burn fat All three of these beliefs are completely wrong! (In this article I am going to give you a very brief explanation, but in later articles I will go into more detail) First, muscle tissue is NOT made up of mostly of protein. Muscle tissue is 70% WATER. The other 30% is made of GLUCOSE, and AMINO ACIDS. Your muscles need just as much glucose (which is what carbohydrates are converted into), if not MORE than protein. You should know that one of the KEYS to weight loss is to have a significant amount of muscle tissue (that doesn’t mean you have to look like a bodybuilder if you don’t want to, though) on the body. Why??? Because the more muscle you have, the faster and higher your metabolism gets, meaning you can literally burn hundreds of calories a day even when you are just sitting around watching TV. The more muscle you have, the higher the amount of calories that you can eat while still losing weight / burning fat (trust me, no one likes having to eat an extremely low amount of calories in order to lose weight). So, whether you are male or female, regardless if you want to look like a bodybuilder or just be toned up and in shape, you need muscle! Those that have medically studied the physiology of the human body know that amino acids are what make up protein. However, the body uses whatever amount of amino acids it needs at that particular moment. The rest it stores for later use. It is NOT true that you need to be eating a “steady stream” of protein to lose weight / burn fat………your body keeps a little “pool” of stored amino acids. Protein is by far the most difficult macronutrient to break down and digest. The higher the amount of protein you eat the more stress you are placing on your digestive system. Oh, by the way, what do you think happens to any excess protein??? It turns it into FAT! Have you ever noticed how you feel when you eat a huge burger or steak? Even after several hours have passed, it still feels like you’ve got that entire piece of meat just sitting and rotting in your stomach. How much benefit in weight loss do you think that’s going to give you? Have you ever drank those disgusting protein shakes or eaten those chalk-tasting protein bars? You get gas, you feel bloated, and you might even get the “runs” (diarrhea). That’s a major sign that your body is NOT properly digesting all of that protein!!! There are several real-life examples of athletes that don’t consume massive amounts of protein to gain muscle weight, yet have tremendous physiques, have extremely defined and toned bodies, are in excellent health, are powerful, fast, and agile. To just name some of them: Andreas Cahling – Swedish champion bodybuilder and Olympic gold medalist in the ski jump Keith Holmes – World champion middleweight boxer Bill Manetti – Powerlifting champion Stan Price – World weight lifting record holder; bench press Art Still – Buffalo Bills and Kansas City Chiefs MVP defensive ends, Kansas City Chiefs Hall of Fame Chris Campbell – Olympic wrestling champion Peter Hussing – European super heavyweight boxing champion You can eat all the protein in the world and not lose one pound of fat weight if you are eating too many calories!!!!! Remember, it doesn’t matter what we’ve been fed by the magazines, fad diet books, and companies trying to sell us their latest protein concoction. It all comes down to the calories! In my next article I’ll cover the 2nd and 3rd misconception everyone has about protein.
Archive for ◊ April, 2010 ◊
Beauty might be only skin-deep. However, it is given a lot of value in certain fields such as modeling, and acting. Since everyone is not born with the same level of perfection, enhancing the best features is one way to look stunning. One such feature in the body that can be enhanced to perfection is the smile. Perfect teeth and jaw line, can bring out an attractive smile in a person. Cosmetic dentistry is a field wherein the dentists deal with a variety of procedures to enhance an individual’s smile. Cosmetic dentists usually are a couple of steps ahead of regular dentists. Cosmetic dentists must be familiar with dental implants, dentures, dental crowns, and dental bridges like regular dentists, however, unlike regular dentists, they also deal with porcelain veneers, teeth straightening, restorative dentistry, bonding techniques, teeth whitening, teeth bleaching both surgically and cosmetically. Patients can choose the kind of cosmetic treatment that interests them and consult the dentist. Cosmetic dentists who deal with dentures and dental implants provide a permanent solution for those missing a few teeth. The price depends upon the materials used to make the implants, the laboratory used for the making of the implants, and the experience of the dentist. Most of the time, cosmetic dentists might charge a bit more than the regular dentists for these tasks. However, cosmetic dentists would be able to provide a better solution to this kind of problem in cases of multiple dental implants. Cosmetic dentists provide some excellent treatments for straightening crooked, uneven or askew teeth. Straightening the teeth in an adult is usually done with Invisalign, an orthodontic method of treatment. This involves the patient’s teeth being fit individually with brackets that are made of transparent material, unlike the traditional metal ones. A few months of wearing different sets of aligners would correct the teeth gradually providing a perfect position. However, a regular visit to the orthodontist is recommended while using these aligners to ensure perfect alignment. The other method for this is to use the porcelain veneers that are a much simpler method to straighten teeth and provide a perfect smile. Cosmetic dentists get most patients for teeth whitening. This is because perfect white teeth help produce a perfect smile. Tooth whitening is a process where the dentist bleaches the patient’s teeth till the natural color comes through. This can be done with cosmetic products such as ‘BriteSmile’ and others that are available in the market or through surgery. Surgery is recommended only for those with strong and healthy gums and teeth and the procedure involves the bleaching agent being applied on the teeth and the ultraviolet radiation being passed through to each tooth individually. Cosmetic dentists are expensive and can be consulted for all kinds of problems related to one’s teeth and smile. Browsing online can produce a list of all the available cosmetic dentists in an area.
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Lately, a lot of spam and pop-up ads have been flying around cyberspace, promoting different pharmacies on the web. And with the ongoing advancement in technology, it isn’t surprising that most transactions can be done over the Internet. But what sets online drugstores different from the conventional land-based pharmacy? The first bragging point of an online drugstore is convenience. It offers a hassle-free way of getting your prescriptions without having to leave the comfort of your house. Since ordering is done over the net, all you need is a good computer, a steady Internet connection, and a credit card. With just a few clicks of the mouse, your order is placed and you just have to wait for you package to arrive at your doorstep. Now you can do away with having to leave the house just to visit a pharmacy to buy your needed medications. Another selling point of Internet-based pharmacies is the price of the medicine they sell. Prescription medications that usually come expensive in land-based drugstores are sold at low, affordable prices. At times, prescription drugs are sold at discounted prices when bought in bulk amounts. Using web-based drugstores presents its customers a change to save money. Not only will the consumers be able to save a few extra dollars from the cheaper cost of the prescription drugs, but they can also cut down on traveling costs of going to the pharmacy and back. Some web-based pharmacies offer to sell prescription medications even to buyers who do not have a valid prescription note. Although beneficial for people who do not have enough money to seek medical consultation from a physician, this service often raises eyebrows. This is due to the fact that people have been reported to have had overdoses on controlled narcotics that were ordered from Internet pharmacies. Sorting out the legitimate Internet pharmacies from the illegal ones can be difficult because of the huge number of existing online drugstores. But here are some helpful advices to make looking for a legitimate Internet pharmacy easier: l Look for a local-based online drugstore. Buy only choose Internet-based pharmacies that are located within the United States and are licensed to operate or dispense prescription medicine in your state. l Look for an accredited website of the National Association of Boards of Pharmacy (NABP). Visit the NABP website to check out the list of online pharmacies that have passed the certification to become one of the Verified Internet Pharmacy Practice Sites (VIPPS). l Look for a website that asks for a valid prescription before selling you prescription drugs. The prescription note confirms that you’ve consulted a physician and has been prescribed the appropriate medication to help you with your condition. l Look for a website that protects your right to privacy and security. Read and understand the company’s privacy policy to ensure that your information is safeguarded and that it will not be used for other purposes except for the reason it was collected. l Never give out any of your private information such as personal and financial data unless you have checked the credibility and legality of the online pharmacy. You too can help protect the World Wide Web from fake online drugstores whose only aim is to take advantage of people. If you’ve come across a suspicious Internet-based pharmacy, report it to the proper authorities.
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America is now in the middle of a health crisis of tremendous proportions. Millions of Americans are now overweight and a very significant number had already been classified as obese. Obesity is now a major health concern in America, which has already become a fast food nation. The saturated fat intake from processed meat and packaged foods has caused major health problems that include diabetes, stroke, hypertension, and cancer. Other negative effects brought about by obesity and being overweight include low-self esteem, depression, and discomfort in being in middle of situations where there is a need for social interaction. Needless to say, losing weight must be seriously considered by millions of Americans if they still want to maintain their health and avoid the various illnesses associated with weight problems. Perhaps, one way to convince overweight and obese people to lose those extra pounds is to emphasize the following remarkable benefits of losing weight: l Weight loss helps lower blood pressure in overweight persons. l Weight loss helps lower elevated blood glucose levels in obese persons with type 2 diabetes. l Weight loss helps lower the individual’s chances for developing diseases such as stroke among others. l Weight loss helps decrease inflammation in the body. Now that the benefits of weight loss have been identified, the next question is: “How do I lose weight? One of the very basic things to do to lose weight is to engage in regular physical activities that will help you burn fat. Physical exercise that lasts for 30 to 45 minutes a day, done three to five times a week is sufficient. Having a sensible eating plan that consists of low-fat, low calorie meals is a must. Getting help from health professionals is also highly recommended. With the help of a nutritionist-dietitian, you can get your body mass index (BMI) or waist circumference measured. The weight and waistline are two of the priority measurements to determine a person’s physical fitness level. But since most weight watchers have problems with keeping themselves in the program, it may be useful to take note of the following recommendations that would help you to effectively manage your weight: 1. Write it down – Keep a diet diary, write your progress. Take note of every meal that you eat. 2. Exercise – Exercise burn calories and fat. Focus on exercises that target the abdomen, thighs, and buttocks — which are body parts that are most prone to fat accumulation. 3. Schedule your workouts – Set aside time for an exercise program and stick to it. Once you have a routine, it’ll be hard to kick the habit. 4. Watch what you eat -Don’t eat too fast and don’t think that all “non-fat” food is good for you. Aside from making sure that your meal is non-fat, it is also recommended that you make sure that the caloric content of the meal is within your limit. 5. Stick to mini-meals – Instead of eating three big meals a day, choose to take small but frequent meals. Small, frequent meals help normalize your blood sugar level. 6. Drink lots of water- Drink at least eight glasses of water a day which is important for keeping your body hydrated. Water also helps in flushing out the body’s toxins and impurities. 7. Take the stairs – As much as possible, use the stairs instead of the elevator or escalator. Climbing the stairs is good workout for your heart. 8. Make a commitment – It is important to be committed to do regular exercise and follow a low-fat, low-calorie eating plan. Lack of discipline is almost always at the root of weight problems and other health concerns. 9. Keep your emotions at bay – Most of us tend to eat a lot when we have emotional problems. Maintaining a positive attitude and avoiding food binges as a means of coping with anxiety. 10. Eat low-calorie alternatives- When making a food choice, it is important to check for the caloric content and other ingredients that may pose adverse effects on your weight loss plan. Avoid the temptation of buying food just because they “taste good.” As a weight watcher, you should consider the health benefits that can be derived from the food you eat. At this point, it is vital to emphasize that the most effective weight loss program is the one that is ingrained in one’s brain. The mind plays a major role in getting rid of negative thoughts that affect your health, including the self-defeating messages that somehow make you feel that you’ll never succeed in following your diet and exercise plan. Like everything else in life, losing weight takes a lot of effort and commitment. Sometimes, losing weight also entails the use of medications like Orlistat, a popular weight loss pill that is commonly marketed under the brand name Xenical. Indeed, we can never wish away those extra pounds. It takes exercise, diet, and if necessary, the use of weight loss pills in order to get back on the road to health and fitness.
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People sleep in order to function in a healthy and normal way. Sleep is a dynamic process during which the brain is very active. Millions of people in the United States are suffering from chronic long-term sleep disorders each year. This does not include yet those other millions of people who are suffering from occasional sleep problems. There are more than 70 different sleep disorders that are generally classified into one of three categories: · lack of sleep – insomnia · disturbed sleep – obstructive sleep · excessive sleep – narcolepsy Sleep disorders, when properly diagnosed, can be easily managed. The most common sleep disorder is insomnia which occurs more often in women and in the elderly. People with sleep disorders can take over-the-counter sleep aid drugs, which are most effective for an occasional sleepless night. Age is a significant factor in determining the amount of sleep that a person needs to function normally. Infants, for instance, sleep most of the day for about 16 hours while teenagers usually need about 9 hours a day. Adults need an average of 7 to 8 hours of sleep a day. However, the elderly usually have shorter periods of sleep and spend less time in deep stages of sleep. About 50% of adults over the age of 65 have some type of sleep disorder, although it is not clear whether this is a normal part of aging or a result of medications that older people commonly use. The ability to sleep and to wake up are influenced by various chemical changes in the brain and in the blood. There are certain foods and medicines that alter the balance of these chemicals which also affect how well we sleep. Examples of these are caffeine which can cause insomnia, and antidepressants which can cause a loss of REM or Rapid Eye Movement in sleep. Also, smoking and alcohol can greatly contribute in a loss of deep sleep. Both REM and deep sleep are essential parts of the normal sleep cycle. Avoid mixing alcohol and sleep aid drugs. Alcohol can increase the sedative effects of the pills even in small amount, causing dizziness, confusion, or fainting. Alcohol in itself can already cause insomnia. There are five stages of sleep cycle that repeats over and over during a single night’s rest: stages 1, 2, 3, 4 and REM (rapid eye movement). Stages 1 through 4 are also known as non-rapid eye movement sleep (NREM). About 50% of sleep time is spent in stage 2 and about 20% is spent in REM which is normally more than 2 hours a night in adults. A complete sleep cycle, from the beginning of stage 1 to the end of REM, usually takes about an hour and a half. During stage 1, the muscles begin to relax and a person can still be easily awakened. This is called light sleep. In stage 2, the brain activity slows down and eye movement stops. Deep sleep comes in stages 3 and 4, during which all eye and muscle movement ceases. During deep sleep, it can be hard to wake a person. Stage 3 is characterized by very slow brain waves (delta waves), interspersed with small, quick waves. In stage 4, the brain waves are all delta waves. Sleep-walking and bed-wetting among children are experienced during deep sleep. On the other hand, dreams occur during REM sleep when the muscles of the body stiffen, the eyes move, the heart rate increases, breathing becomes more rapid and irregular, and the blood pressure rises. Sleep inadequacy can have severe detrimental effects on health. Studies have shown that sleep is essential for normal immune system function and for healthy cell growth. Sleep also is essential for normal nervous system function and the ability to function both physically and mentally. In addition, sleep is also necessary to promote a relax attitude. A person who always gets enough and complete sleep is generally more focused and ready to learn. When you are having a hard time getting a good night’s sleep, prescription or over-the-counter sleep aid drugs may be an option. Be sure to use them safely and with advice from your physician. If your doctor suspects a sleep problem, he or she will look at your overall health and sleep habits.
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