Paleo Diet Meal Plans For Atheletes

Paleo Diet – Meal Plans For Atheletes

The Paleo diet is derived from the diet of our ancestors during the Paleolithic era. This is comprises of food items that are either hunted or farmed. Paleo Diet is more on natural and organic items. It is no wonder that many have been incorporating this kind of diet in their current lifestyle.

Paleo diet is not only intended for people who would like to eat healthy and lose weight. As a matter of fact, even athletes can greatly benefit from this kind of diet. Though we know that they are more demanding with regards to their food intake, Paleo diet can still satisfy their needs for such. Competitive athletes can bend the rules of the diet and customize it to suit their needs. They are more on food that can provide high sustained energy output and helps with quick recovery. Here is a simple meal plan that athletes can be able to follow.

Eating before exercising is something that athletes can do if they are trying to embark on Paleo Diet. As much as possible, they must be able to eat a moderate amount of food a couple of hours before doing something strenuous like exercising and training. Some of those fats and proteins technically will be consumed throughout the activity. It is suggested that the food that they would take would be low in fiber. Taking in 200 to 300 calories for each hour before the exercise is rather ideal.

If the athlete is anticipating long hours of workout, eating during exercising is suggested. Taking in fluids like a sports drink can satisfy this role, but take note of the unwanted nutrients like sugar. If you would be exercising for less than an hour, drinking water is a better alternative. When deciding on what to consume, consider the 200 to 400 calories per hour basis.

The first 30 minutes after workout and exercise is the most crucial part of an athlete’s body recovery. This must be given the most priority in any physical activity. It is recommended to take a recovery drink. This drink should contain a mix of carbohydrate and protein in a 4-5:1 ratio. For instance, 16 ounces of fruit juice with a banana would do great.

Athletes have a great demand with regards to food intake. However, this does not mean that the Paleo diet cannot fit the bill. This is more recommended since it is all natural. Today, many athletes are already appreciating and experiencing the great benefits of this particular diet.

Popping a Pill against Fat

Popping a Pill against Fat

Blame it on the latest fad. Commercials, soaps and all other media subtly injects this notion in our very peculiar and receptive minds, “being plus-sized is abhorrent.” True enough, even in our TV viewing routine, guess who are the center of ridicule? And we all arrive to the same answer. Nowadays, it’s really hard to be a plus-sized person because the society, or rude elements of society, make a laughing stock out of their life. Some may disagree because in some TV programs fat people are lorded as protagonists. Correct, but it’s not entirely true. First thing, as predictable as the magic tricks of your sleazy barrio clowns, you are able to predict that these people will be exposed to mockery of all sorts. Eventually, after a series crying episodes, she will fight her guts out all and win the people’s sympathy. But this is the hardcore truth, they will be forced, by circumstance or by a fellow push-over, to loss weight.

In this very light, and with the media bombarded with “slim-is-beautiful” culture, can we blame the plus-sized people in trying all possible way just to attain that desirable figure? and thus, Diet Pills and Weight loss pills were born. But before inveigling individuals to take in this “pharmacological treatments, intended to to help reduce or control weight,” let’s see the negative effects of this “supposed-to-be-helpful” drug. (Given that almost all advertisements has provided us all with its positive effects.)

Some weight loss pills have severe and sometimes life-threatening side effects. A famous diet pill, Fen-phen, was requested to be pulled out in the market as it caused lethal heart problems to American females. Some other weight loss pills can generate greater risk for high blood pressure, insomnia, faster heart rate and other deadly side effects to human health.

According to recent study, diet pills aren’t that as effective as observing proper diet and exercises. The best way to combat obesity is not with huge of weight loss pills but with the cost-effective and ever-safe exercise. In addition to that, there are natural and healthy ways to achieve that long coveted figure that will entail less risk to our body. Diet machines and other healthy regimen are available in the market.

There are also TV programs that promotes loving oneself regardless of what size you are. These shows do not promote obesity but instead they empower individuals to start looking at themselves with more love and less disgust. This promotion of proper attitude gives the right perspective and subsequently fuels us to do something out of the ordinary. Now, TV isn’t that bad after all.

Dieting need not to be hazardous to one’s health. It is given fact that obesity has also its complications but it’s never proper to give into something just because pressure and disgust. Losing weight is great and is advisable to all ages and its apparent impact is undeniably helpful. But in doing so, always have the correct attitude and proper guidance from your physician. As they say, “Health is Wealth.”

Six Steps to Reduce Your Risk of Breast Cancer

Six Steps to Reduce Your Risk of Breast Cancer

This image is taken from On corpulence in relation to disease : with some remarks on diet
Source: Flickr

We hear it all the time…lose weight for your health. Few people however, realize the extent to which this is critical to their physical well-being and ultimately their life expectancy.
In January 2003, the Journal of the American Medical Association featured a study finding that obesity appears to lessen life expectancy, especially among young adults. The researchers compared Body-Mass Index (BMI) to longevity and found a correlation between premature death and higher BMIs. For example, a 20-year-old white male, 5’10” weighing 288 pounds with a BMI of greater than 40 was estimated to lose 13 years of his life as a result of obesity.Jamie McManus, M.D., F.A.A.F.P. and author of “Your Personal Guide to Wellness” notes that while this study referenced extreme levels of obesity, there are still millions of overweight people in developed countries with a life expectancy rate that is three to five years less than their healthy-weight counterparts. She also estimates that there are 600,000 obesity related deaths each year in America.
Just how does obesity shorten our lifespan? The answer to this question is complex, yet there is a clear link between obesity and the development of cancer. An extensive study conducted by the American Cancer Institute involving 750,000 people showed that obesity significantly increased the risk of cancer developing in the following organs: breast, colon, ovaries, uterus, pancreas, kidneys and gallbladder.
Michael Thun, MD, vice-president of epidemiology and surveillance research for the American Cancer Society (ACS) says one reason obesity may raise cancer risk is because fat cells produce a form of estrogen called estradiol that promotes rapid division of cells, increasing chances of a random genetic error while cells are replicating, which can lead to cancer. In addition, fat centered around the abdomen may increase insulin and insulin-like growth factors in the blood, which may increase cancer risk.
“Women who are obese after menopause have a 50% higher relative risk of breast cancer,” notes Thun, “and obese men have a 40% higher relative risk of colon cancer…. Gallbladder and endometrial cancer risks are five times higher for obese individuals”.There is evidence that cancer rates in developed countries are increasing at 5 to 15 times faster than developing countries. A major contributor to this alarming reality has proven to be diet. In populations where the diet consists mostly of fresh fruit and vegetables and whole grains – in contrast to the typical Western diet of fatty meats, refined flours, oils and sugars – the risk of cancer is much lower.
The interaction of diet and the development of cancer is an active field of research and Dr David Heber, M.D., Ph.D. and author of “What Color is Your Diet”, says “It appears that diet has its most significant effects after the cancer has already formed, acting to inhibit or stimulate the growth of that cancer”. At the risk of oversimplifying a complex set of interactions, the typical Western diet that leads to obesity may actually act to stimulate the growth of cancer cells.It is never too late to improve your health through healthful eating and adopting a more health-giving lifestyle. Here are simple steps to follow which can make an immediate improvement to your health and vitality.
Check your Body Mass Index (BMI) to determine if weight has become health risk. According to the Centers for Disease Control and Prevention, 60% of Americans are overweight, defined as having a BMI (a ratio of height to weight) over 25. Of those, nearly half (27%) qualify as obese, with a body mass index of 30 or more. In 1980, just 15% of Americans were considered obese. You can check your BMI at the website below.
Match your diet to your body’s requirements. If you eat and drink more calories than your body requires you will put on weight. Learn to control calories and portion sizes, make recipes leaner, and eat infrequently from fast food restaurants. Also learn how to snack with healthful choices.
Color your diet with a large variety of colorful, cancer-fighting fruit and vegetables.
There are seven different color ranges of both fruit and vegetables and by choosing between 5 to 9 daily serves from a wide range of fruit and vegetables, we are extending our consumption of cancer (and other disease) fighting nutrients.
Eat lean protein with every meal. Protein provides a powerful signal to the brain providing a longer sense of fullness. The right source of protein is essential to controlling your hunger with fewer calories and necessary to maintain your lean muscle mass. Choices of protein should be flavored soy shakes with fruit; the white meat of chicken and turkey, seafood such as shrimps, prawns scallops and lobster and ocean fish or vegetarians may prefer soy based meat substitutes.
Rev up your metabolism with activity. If you want to enjoy a lifetime of well-being, exercise is a key ingredient. Colleen Doyle, MS, RD, director of nutrition and physical activity for the American Cancer Society (ACS), says adults should do something for 30 minutes each day that takes as much effort as a brisk walk. Children should be active for an hour each day. We are more likely to develop habits around things we enjoy, so seek activities which you enjoy doing. It is also helpful to build physical activity into your daily routine: use the stairs instead of the escalator or lift at work, park your car in the parking bay furthest from the super marketing and don’t use the remote control to change TV channels.
Get support to ensure you develop a healthful eating plan and reach your goal weight. Whilst a small percentage of people possess the discipline to lose weight, many obese people have developed strong thoughts and habits concerning the food they eat. In order to establish new habits, most people respond well to some form of consistent encouragement and coaching. A study, “Effects of Internet Behavioral Counseling on Weight Loss in Adults at Risk of Type 2 Diabetes” shows that participants who had the support of weight loss coaching lost more weight than those who didn’t. The study concluded that the support of a weight loss coach can significantly improve weight loss results.
Being overweight or obese has been identified next to smoking, as the most preventable major risk to developing cancer. Even small weight losses have been shown to have beneficial health effects. So it’s never to late to start and you can never be too young or too old to be concerned about your health and do something about achieving a more healthy weight.
(c) Copyright by Kim Beardsmore

History of Obesity

History of Obesity


The ever-increasing crisis of child and adult obesity in the United States has spiraled into such alarming proportions.
It is considered to be one of the easiest medical conditions to identify but the most difficult to cure. Excessive weight gain brought about by very poor diet and lack of physical exercise is primarily responsible to over 300,000 deaths of Americans every year. The annual cost of obesity have shoot up to an estimated $ 100 billion. This is simply quite too much for us to just ignore.

Overweight children have a greater probability of turning into overweight adults unless some interventions are made. The causes of obesity are quite complex and include a number of factors that include genetic, behavioral, cultural and biological. A person is at greater risk of obesity if he/she has a history of obesity in the family. Although heredity does not predetermine a person to be overweight, it has a great influence in the amount of body fat and its distribution. A person’s genes make him/her more prone to gaining weight. With a family history of obesity, the likelihood of a person of becoming obese can shoot up by about 25 to 30 percent. Although there is no known way of altering the genetic makeup of a person, weight reduction efforts will still pay off even if a person has a family history of obesity.

Aside from having a history of obesity, another contributing factor of obesity is the person’s eating attitude and lifestyle. Poor eating habits, excessive food intake and sedentary lifestyle are sure-fire ingredients to acquiring obesity.

Culture is also a big factor in developing obesity since the ethnic background of a person largely influences food choices. There are some family traditions and rituals that often encourage large servings of food. In a typical American diet, many of the foods have very high calories.

In some rare cases, obesity can be triggered by some medical ailments. However, there are less than 2 percent of all cases of obesity that can be attributed to a metabolic disorder, such as hormonal imbalance and low thyroid function.

Considering all the contributing factors of obesity, it is still a highly curable disease. It is essentially up to the person to take full responsibility of his/her health. It mainly boils down to a person’s attitude with regards to his/her health and lifestyle. Adapting a healthier diet, proper exercise and sticking to an effective weight loss program can considerably add years to a person’s life. Proper understanding and knowledge are the primary factors towards a longer and healthier life.

Easy Weight Loss – Make A Start Right Now!

Easy Weight Loss – Make A Start Right Now!

Oh dear, oh dear, it’s that time of year but yet again! The holidays are over, Christmas has come and gone, and what is there to look forward to! Summer holidays I suppose, but they do seem such a long time away.

Anyway, I must confess that at the moment, even the thought of a holiday horrifies me, because after my over-indulgence during the festive season, the last thing that I want to be doing is even more eating and drinking.

So, if there is nothing to look forward to for now, and we are in the midst of the January depression, what on earth CAN we do to lift ouselves out of the blues at this time of year!

Here’s one thought for you, start right now and get fit. I suggest that not only will that make you feel heaps better, after a few weeks, you will even start to look forward to that summer vacation. Let me give you another more serious and compelling reason for this, and that is that we all shoud start to take our long term health much more seriously than we do at present.

At least that is my humble opinion.

Did you know for instance that current statistics reveal that 75% of Americans are overweight and 40% are obese. That is just in the US, and I am prepared to hazard an educated guess that the rest of the developed world is not far behind.

For those who desire to lose weight and obtain optimal health therefore, it can be overwhelming trying to figure out where to start.

From the Atkins Diet to the South Beach Diet, from low fat to low carb diets, there are numerous weight-loss plans to choose from. In addition, given conflicting information as to what works best, it can be difficult deciding what to do.

For those who have tried many diet plans with no success, it becomes more difficult and frustrating. Many people forget that a diet might work wonders for their friend but won’t work well for them. This is not necessarily because the diet is “bad”, but because each body reacts differently.
However, there is a way to lose weight that is easy, fast, and doesn’t involve deprivation or calorie counting.

It is important to address some background information about body genetics and why weight loss can be difficult before I start to discuss weight loss tips.

At the start of any diet, it is important to note that each person has a different body build. Some people are short and stout, while others are tall and thin. Some have big hips and shoulders, and others are short and very muscular. Genetics can determine body shape and a person’s natural build just as it can do eye color, hair color, skin color, and so on.

The good news is that genetics do not determine whether or not one will be fat, but will determine one’s body shape.

This means that not every woman can expect to be tall and thin like a Hollywood actress or supermodel such as Tyra Banks. Not every man can expect to be defined and muscular like The Rock. The goal really, in my opionion, is to be at a comfortable weight for one’s body shape and to feel good about it.

Having said all that, why is it that people are overweight! I have listed ten of the most common reasons below:-

1. Slow metabolism – People who are overweight have a hard time “burning off” their intake of food. As a result the fat is stored up in the body, rather than used.

2. Emotional eating – Those who struggle with weight often eat when stressed, or when other emotional upheavals are happening in their life.

3. Hormonal imbalances – This does mainly apply to the ladies, (complex creatures that we are!).

4. Eating portions – We can all be guilty of the syndrome that I like to call “greed not need”. So watch out for those portion sizes.

5. A build up of toxins in the body – This can be due to too much junk food, candies, sodas, too much coffee, these can all contriubute to this.

6. Eating too late – Late-night eating can cause food to convert to fat a lot more easily, as well as making sleep more difficult.

7. A high susceptibility to growth hormones – These are the hormones which are given to animals to help them grow faster and larger. Some meat and dairy can have some residual growth hormones. These hormones can sometimes result in increased fat storage.

8. Not eating breakfast – This really does make your metabolism slow and sluggish.

9. Numerous diets – Going from diet to diet has a negative impact on the metabolism and causes weight loss to be much more difficult.

10. Food ingredients – The reasons why are amazing and beyond the scope of this article.

Here Are Seven Simple Steps For Easy Weight Loss

Now that there is a better understanding of body genetics, and why people have a tendency to be overweight, here are my tips for fast easy weight loss.

#1: Drink some water first thing in the morning. Ideally you should drink eight ounces of distilled water, bottled water, or filtered water (not tap water).

#2: Eat a big breakfast. Suggested foods to choose from are apples, bananas, rye bread with no sugar, plain yogurt, tuna, tomatoes, carrots, peppers, raw honey, and such like.

#3: Drink distilled water throughout the day: I recommend that you try and drink at least eight glasses per day.

#4: Walk non-stop one hour each day. This doesn’t have to be power walking, just walk at your own pace. Walking is one of the best forms of exercise you know!

#5: Try and stop eating after 6:00 PM. This is very hard for many people, but do the best you can. You will be surprised at how much you benefit from this.

#6: Do a candida cleanse. Candida is yeast overgrowth in the colon that can cause all kinds of health problems. Check online for “Candida Cleanse” or go to your local health food store.

#7: Do a colon cleanse: This cleanse cleans out the digestive system, which is clogged and sluggish in many overweight people. Once again, check online or go to your local health food store.

More and more people worldwide are becoming overweight. Extra weight can result in many health issues and negatively impact your emotional state and self-esteem. However for those struggling with this problem, there is hope, because you can lose it and keep it off if you really want to.

Now that you have a understanding of body genetics and why you might be overweight, why not take some positive action today!

Commit to trying at least a few of the steps, you will be glad that you did.