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How to Choose an Adequate Diet for a Healthy Weight Loss

Losing weight is a goal many want to achieve, but it can prove to be a daunting task if you don’t go about it well. With the right choice of diet, however, you can achieve your goal without having to break a sweat. Whether you’re a first-time dieter or you are the kind who has been going around and around the track for years, you’ll be happy to know that it is possible to pick a plan and stick to it until you get to the weight you want.

 

1. Choose a lenient diet

The first tip is to try to choose a diet plan that’s not too strict for you. You probably are familiar with these diets with all sorts of limits on protein intake, carb intake, or even prohibiting you from eating foods of a particular color. Losing weight, in the long run, depends on eating what you want to eat, albeit in moderation. You may be asked first to use a colon cleanse for weight loss (like this) as  and you may also be asked to begin, end, then restart your diet and repeat the cycle until the extra pounds are off. Not only is this a destructive process, but your weight, as well as your moods, can also change as you figure out how to go about this unusual dieting style.

2. Choose a healthy diet style

You would be better off selecting a good diet plan from the beginning, that encourages you to eat healthy foods all throughout. You can avoid those peaks and valleys of emotional and physical health by only knowing that you can indulge yourself in some fast food or have a can of beer now and then without feeling guilty about it.

3. Choose a diet that won’t promise fast weight loss

There are some diets out there that are promising you to lose your weight even before you even start it. This might be a warning sign, which you should not blindly follow in any case. Besides, a diet like any other factors in life has no shortcuts, and the best way is to go for the way which you are sure is safe for your health and won’t lead to complications later on in life. The best way to go about your weight loss is to go for a diet that will regulate your weight steadily even if at a slower rate. The best rate, in this case, would be your body losing an average weight rate of around 2 pounds in a week. If you get a diet that claims to be capable of making you lose more than that amount of weight, you might not want to go for it, as it might not be the most reliable and hence cause some damages.

4. Have a regular feeding style

It is highly dangerous to fast and overeat, even on so-called healthy foods, because it could throw off your body chemistry and also cause your moods to swing drastically. It’s not good that you’re eating a number of fruits, fresh vegetables, proteins and carbohydrates one minute, then during the next, you’re surviving on nothing but hot water with honey and red pepper mixed in. This will not work well for your health at all even if you think you are doing yourself some benefits.

5. Evaluate your diet

You need to evaluate if the food you wish to choose would be the kind of food which you would like to keep for life. Ask yourself these – can you exist without any form of sugar till you’re six feet under? Could you turn away bread at every meal for the next thirty years? There are also diets that may look perfect at first glance, but if you decide to give them up it could lead you to gain more weight than what you’re trying to lose.

No diet plan is 100% comfortable when you’re used to being able to eat with freedom from careful consideration. Still, you don’t need to worry – you can go on a diet that doesn’t restrict you from eating certain food groups ever again. At the end of the day, it’s up to you to choose the diet plan that you could live and die with and always remember not to be duped in by so-called trend diets.

Best Fitness Gear to Try Now

Whether you’re a runner, lifter, sports athlete, or all around fitness-buff, you’re likely to be always on the lookout for new fitness gear and ways to improve your performance. If that sounds familiar to you, check out below some of the best products out there.

Squat Racksquat stand

If you’re looking to build your at-home gym, we recommend one of the squat racks with pullup bar reviewed at http://www.fitnessaddicts.org/squat-rack-with-pull-up-bar/. It is a great machine to get started with. Here’s why.

Pros:

  • Squat racks are relatively small, and won’t fill up your entire gym space
  • Many also sold as “squat and bench combo” so you get more bang for your buck
  • These are very affordable, even when buying a bar and weights in addition.

Cons:

  • This rack is still limited in its capabilities and versatility compared to the larger, more complex Smith machine.
  • Doing solo gym workouts at home is less safe than with a partner to spot you at the gym.

Blender Bottle Pro Stakblender bottle

You don’t want to walk into the gym carrying a dozen things — phone, wallet, keys, water, snack, and so on. Simplify your life with the latest blender bottle.

Pros:

  • Clip-on containers attaching to the bottom of the bottle can be used for pre-workout powder, protein powder, gym snacks, or even your cash!
  • Rubberized loop at the top to attach your keys.
  • BPA free, machine washable, and affordable!

Cons:

  • Still not a pocket in there for your phone! Otherwise, just about perfect.

Garmin Forerunner 230 GPS Watchgps watch

This product is easy enough for beginning runners or bikers, but also has detailed features and mapping for the serious runner.

Pros:

  • Lightweight, sleek, and easy-to-see.
  • The watch has a long battery life, and can be used throughout the day as a step-counter.
  • Affordable and long lasting, so by the time you’re an experienced and advanced runner, the Garmin Forerunner 230 will still work for you.

Cons:

  • This watch is not a fitness tracker, so it won’t count flights of stairs, calories burned daily, or active minutes (but doesn’t your smartphone already do that?!).

Under Armour Infrared Cold Gear

Don’t let the winter put a stop to your outdoor activity. Whether you walk, run, or just power-shovel snow, UA’s Cold Gear will keep you warm and toasty.

Pros:

  • Available for men, women, and kids, in a variety of pieces, styles, and colors.
  • Infrared technology adds warmth by trapping your own body heat for lasting comfort.
  • Allows full range of movement and has no bulky layers.

Cons:

  • More expensive than other cold weather options.
  • Not waterproof or water/snow resistant.

Cellucor C4 Pre-Workout Powder

Ready to take your lifting to the next level? Try Cellucor’s pre-workout supplement if you’re feeling bold! This powder contains Creatine, caffeine, Tyrosine, and other light natural stimulants to rev up your muscles for explosive energy during a workout.

Pros:

  • It REALLY works! During lifting, you naturally hit a point where you feel your muscles are tingling and your strength is growing; Cellucor C4 allows you to jump right to that spot for a more productive workout.
  • Comes in a variety of flavors, such as Orange Dreamsicle, Berry Blast, and Strawberry Margarita, and mixes with water for easy ingestion.

Cons:

  • Many people are nervous about taking chemicals.
  • Produces a harmless tingling sensation that may be uncomfortable or unnerving to many users.

TriggerPoint GRID Foam Roller

No matter what your sport, your body needs a rest day! During your day, take advantage of stretching, muscle healing, and deep-tissue massaging with this foam roller from TriggerPoint.

Pros:

  • Comes in a structured grid pattern to target deep tissues and instantly relax tense or straining muscles.
  • Very durable construction, so it’s unlikey you’ll have to replace this one, even after years of use.
  • Offered in a variety of bright and fun colors.

Cons:

  • A bit pricier than other foam rollers (but still cheaper than going for a massage).

Tips on How to Get Rid of Skin Pores

Large or open pores on the skin can contribute to deeper problems such as blackheads and acne and they are a beauty concern especially for individuals who have oily skin. Excess sebum along with dirt and bacteria tend to clog pores. Blackheads also tend to make the pore look larger and become more visible. There are a number of things that can cause open pores and these include:

  • Prolonged sun exposure – this damages collagen and reduces elasticity of the pore canal walls.
  • Increasing age – because skin normally loses its elasticity as a person grows older.
  • Other factors – stress, genetics and poor skin care routine.

You do not have to suffer through this as there are a number of options available when it comes to skin pores treatment and these include:

Use of anti-aging or pore minimizing cream

If you want this to work, make sure you look for top quality products that will work out well. Look for one that has ingredients such as tretinoin, Vitamin A or retinoic acid. These are some of the most effective ingredients that help with tightening and firming of the skin. When you use these creams keep in mind that the pores do not actually shrink but it is the dermis of the skin that becomes tighter. This way even though the diameter of the pore does not change, it feels and looks like the pores become smaller because under the skin it actually did.

Laser resurfacing treatment

There is also an option of using laser skin treatment that can really do wonders for the skin especially if someone is suffering from big pores. This actually helps to change the structure of the skin so that it can become firmer and tighter. This helps to make the pores appear smaller as the underneath skin becomes tauter. Before going ahead with this, it is vital to consult a professional dermatologist who will help you choose a suitable treatment for your condition.

Practice good skin care regimen

This is especially important for people who have oily skin and are looking for skin pores treatment options. Note that there are a range of products that are specifically designed for oily skin. High quality ones are very effective when it comes to the reduction of oil production which helps to keep pores clear of any blockages that may cause pimples or blackheads. Depending on the brand you opt to use the regimen may include a cleanser, toner and moisturizer that is oil free.

Home remedies

There are also a couple of home remedies that a person looking for skin pore treatment can try out. These include things such as:

    1. Wrapping ice cubes in a washcloth and holding it on to your skin for about 15-30 seconds. Repeat this a few times every day.
    2. Applying apple cider vinegar that has been mixed with equal parts of water and letting it rest on the face for a few minutes before rinsing it off.
    3. Applying egg whites on your skin
    4. Using homemade sugar scrub – this is made by mixing olive oil, lemon juice and sugar.

Facts About Inositol Nutrient

Inositol belongs to B complex group of vitamins and is closely linked with choline. Inositol is commonly found in lecithin in low amounts unlike choline which is found in large quantities. In lecithin, it is used as an emulsifier in emulsification of fats and it is important to note that the body can produce its own inositol. Such kind of a nutrient is usually referred to as non essential as they do not need to be supplied from the diet in order to meet the recommended daily allowances (RDA). The body has abundant amounts of this vitamin thus making it the second highest vitamin stored in the body in the B group of vitamins. Also available in a powder form, of which the main benefit is the ability to convert other substances within the body into usable energy.

Sources of inositol

It is available in both plants and animals in form of phospholipids in animals and in plants it is available as phytic acid. The form in which it is available in plants is capable of binding calcium and iron thus making them unavailable to the body. In the body inositol is produced by intestinal bacteria and it is worth to remember that taking lots of coffee depletes the stores of inositol in the body. In plants, it is readily available in citrus fruits, unprocessed grains, cantaloupe, wheat, peanuts, cabbage, and lima beans and in some nuts. Lecithin is one of the best sources of this nutrient.

Functions of inositol

Cell structure, inositol plays an important role in the structure and integrity of the cells. The structure of the cell is important as it helps the cell in performing its functions as required. Also maintaining the integrity of the cells is important in ensuring that they perform effectively and optimally thus supporting normal body functions. Other functions that are played by inositol nutrient include helping the cells of the bone marrow, intestines and eye tissues to function properly. Lastly inositol is important in hair growth.

Uses

Atherosclerosis: Inositol is useful in fighting and preventing atherosclerosis in the body and at the same time lowering the level of bad cholesterol in the body. This will help prevent or reduce cardiovascular diseases which have caused a lot of deaths in the world.

Wight loss: for those whose body mass index is above twenty five, use of inositol nutrient will be of great use as it will help in reducing their weight. This is best if use of this nutrient is combined with other physical training activities such as jogging, swimming, walking and aerobics among others.

Inositol promotes health hair and the integrity of the skin.

Deficiencies

They are uncommon as inositol nutrient is produced in the body and is readily available in plants.

Drug and Alcohol Abuse – How to Recover From Addiction

Some individuals are able to use prescription or recreation drugs and alcohol without experiencing negative addiction or consequences. However, there are those individuals whose substance abuse can cause problems at school, home, work and in relationships, leaving you feeling ashamed, helpless or isolated.

If you are worried about your own self, your family or your friend’s drug and alcohol use, it is important to know what help is available. For this reason, you need to learn more about the nature of drug abuse and alcohol addiction, what it looks like, some of the symptoms associated with it, how it develops and how it can be such a powerful hold. With such information, you will have a better understanding of the problem at hand and have the mechanism to deal with the problem.

no_alcohol_no_drugsUnderstanding drug and alcohol abuse

Different individuals experiment with drugs and alcohol for various reasons. Many use drugs out of curiosity, because friends are doing it, to have a good time or to ease another problem such as stress, depression and anxiety. There is no specific level at which drug and alcohol use moves from normal to problematic. It is less to do with the amount of substance consumed. No matter how little you are consuming at a given time, if the given drug or alcohol is causing a problem in your life, in your relationship, home, school or at work you are likely to have substance abuse or addiction problems.

As with many other health conditions, vulnerability to substance addiction differ from individual to individual. Your mental health, genes, social environment and family all play a role in addition. Some of the risks factors that increase your vulnerability to addiction include:

  • Methods of administration such as injection, drinking or smoking
  • Early use of drugs
  • Mental disorders such as anxiety and depression
  • Abuse, neglect or other traumatic experience especially in childhood
  • Family history of addiction

Common signs and symptoms of drug and alcohol addiction

Addiction is a complex disorder that is characterized by compulsive alcohol and drug use. Individuals who experiment drugs usually continue to use them since the substance make them feel good. Although alcohol and drugs have different physical effects, the underlying symptoms associated with addiction are similar. Some of the common signs and symptoms include:

  • Your substance use is causing relationship problems such as constant fights with your partner
  • Your substance use is getting you into legal problems
  • You are abusing substance under dangerous conditions such as driving under the influence of alcohol, having unprotected sex or using unsterilized needles.
  • You are neglecting your responsibilities at work, home and at school
  • You continue using drugs and alcohol despite causing major problems in your life such as infections, blackouts, depression, paranoia and mood swings
  • You have completely abandoned activities which you used to enjoy such as sports, socializing, profession and hobbies due to drug abuse
  • Your life revolve around drug abuse
  • You have lost control over your drug. You use more than you plan and you are powerless to control
  • You take drugs and alcohol to relieve or avoid withdrawal symptoms such as restlessness, insomnia, nausea, sweating, shaking, anxiety and depression
  • You have built up a drug tolerance. This means you need to use more alcohol or drugs to experience your desirable effect.

Warning signs that indicate a family member or friend is abusing drugs or alcohol

Drug and alcohol abusers try as much as possible to conceal their symptoms of abuse and downplay their problem. Some of the signs and symptoms that indicate your friend or family member is abusing drugs include:

Physical warning signs of substance abuse

  • Tremors, slurred speech or impaired coordination
  • Unusual smells on his or her breath, clothing or body
  • Deterioration of personal grooming habits and physical appearance
  • Changes in appetite or sleep patterns
  • Bloodshot eyes

Behavioral signs

  • Frequently getting into trouble for example illegal activities, accidents or fights
  • Sudden changes in hobbies, favorite hangouts and friends
  • Engaging in secretive or suspicious behaviors
  • Unexplained need for money. May borrow or steal to get it
  • Drop in performance at school or at work

Psychological signs

  • Appears paranoid, anxious or fearful with no good reason
  • Lack of motivation
  • Periods of unusual hyperactivity or agitation
  • Sudden mood swings, angry outbursts or irritability
  • Unexplained change in attitude or personality

substance_abuseOvercoming Addition

When struggling with drug or alcohol addiction, sobriety may be an impossible goal to achieve. However, no matter how hopeless you are, recovering from substance abuse is never out of reach. Change is always possible with the right support and treatment and by addressing the root cause of addiction. Even if you have tried and fail before, don’t give up. The road to recovery usually involves pitfalls, setbacks and bumps.

Steps to follow on the way to recovery

1. Decide to make a change
This is the toughest step towards recovery. Change is never easy and requires total commitment and changing many things including how you think about yourself, what you do in your free time, who you allow in your life and the way you deal with stress.

2. Explore your treatment options
After making a decision to stop substance abuse, it is important to explore the available treatment options. The best treatment for substance abuse should also address relationship, health, career and psychological well being. The level of care usually depends with drug use history, your age and other medical conditions. After establishing the best treatment, you should remain committed and follow all the process involved.

3. Reach out for support
Although the process of detoxing and recovering from alcohol can be completed at home, whatever treatment approach you choose, you should not try to do it alone. For this reason, you should have a solid support from close friends, relative or support group that will encourage you, listen to you and provide you with counseling.

4. Keep triggers and cravings in check
When recovering from addiction, you need to avoid common triggers that can cause relapse. Since during recovery drug craving can become intense, you need to take a break from old drug buddies, avoid bars and clubs, and take caution when using prescription drugs.

5. Build a meaningful drug-free life
To support your substance abuse treatment and protect yourself from relapse, you need to adopt activities that add value to your life. This can be achieved by picking up a new hobby, setting meaningful goals, get involved in community activities and look after your health through adequate sleep, exercise and healthy eating habits.

14 Things you can do to Lower your Cholesterol

junkfoodGenes and gender have their own role in causing several cholesterol related problems, but for many of us, what we eat is a crucial factor too. The good news is that there are many things you can do to keep your cholesterol in check. Listed below are things you can do to lower your cholesterol.

1. Eat meat sparingly

Meat should not be the major portion of your diet. Trim off the skin and fat from poultry and meats. Avoid fatty cuts of lamb, pork and beef; instead opt for lean meats, or substitute skinless white-meat poultry or fish. When eating out, choose to have a smaller portion of meat. Fish dishes and meatless pasta are some of the foods you can eat when dining out.

2. Choose low-fat milk products

Avoid dairy products that contain cream or whole milk; instead, use non-fat or low-fat versions.

3. Watch the snacks

Choose to have low-fat snacks (fresh fruits, dried fruits, carrots and homemade popcorn) over those that have high fat (candy bars and potato chips). Avoid products bought from stores unless you trust them to be explicitly low in trans fats and saturated fats.

4. Minimize saturated fats in cooking

Use liquid cooking oils as opposed to margarine or butter. Make use of nonstick pans. Rather than frying your meal, stew, steam, roast, broil or bake it. Baste with broth or wine and discard the drippings.

5. Avoid coconut and palm oils

Most of the vegetable oils present in the market are unsaturated; nevertheless, these two carry high amounts of unhealthy fat. Choose peanut, olive, soybean, corn, safflower and canola oils.

fruit & veg6. Eat vegetables and fruits

In order to guard your heart and lower your LDL (bad cholesterol) levels, eat a lot of vegetables and fruits.

7. Choose nuts

Nuts present a lower risk of cardiovascular disease. They are healthy and provide a filling supply of protein. However, do not consume too much of them; they have too many calories that can cause weight gain.

8. Add fish to the diet

Countries where fish is consumed in high amounts have lower number of deaths caused due to cardiovascular problems. Like nuts, oily fishes have omega-3s and omega-6s fatty acids. These are the acids that our body can’t make, so we need to eat foods that are rich in these fatty acids in order to benefit from the positive effects they have on our body. One among several other benefits of omega 3s and omega 6s fatty acids is that they keep your LDL levels in check.

9. Start taking psyllium if you are not able to get enough fiber

Fiber can help reduce LDL levels and is a part of a healthy diet plan. Fiber will also help lower triglycerides. For those who can’t get enough fiber from foods, psyllium is the best alternative to fill in the gaps. Like other fibrous foods, it will make you head towards bathroom more frequently.

10. Consider having soy protein supplements

Soy can lower your LDL levels. In addition to that, it helps in improving HDL (good cholesterol) levels. Eating soy protein as an alternative to animal protein (like full-fat dairy and meat) will certainly help you reduce your LDL levels.

11. Use Coenzyme Q10

This powerful antioxidant is known to not allow LDL to stick to the blood vessels. For those that are taking statin to keep their LDL levels in check and having muscle ache as a side effect, coenzyme Q10 might help ease it.

12. Use garlic based supplements

Garlic supplements are known to reduce the LDL levels in the body. Garlic is also well known to benefit you in several other ways.

13. Use Niacin based supplements

B vitamin has the ability to reduce LDL and boost the levels of HDL in the body. It is recommended that you only use it after proper consultation with the doctor. For niacin to function properly, you need to take a lot of it, and this can cause serious adverse reactions.

14. Use red yeast rice based supplements

This supplement has the same active component that is found in statin drugs. Red yeast rice can significantly reduce the LDL levels in your body. However, make sure that you take this supplement after proper consultation with the doctor as it might interact with other drugs to cause several negative effects.

Keeping your LDL levels in check is certainly not easy when there is lack of proper guidance. Follow the above mentioned tips and help yourself reduce the LDL levels in your body.