Monthly Archives: October 2015

Health & Nutrition #38 by Nutrobalance

??NUTROBALANCE????????????????????????????????????????????????????????????????????????????????????????????????????   Edition #38

More People Want Vegan Food in Restaurants

By Kathy Freston September 17, 2015 · modified on October 6, 2015

I’m vegan, and I know I’m in the minority. I know that restaurants are businesses that need to cater to their customers’ desires, and a lot of customers are very happy with a big, juicy hamburger or piece of sauced up chicken or a leg of lamb. I get that. But I’d also caution restaurateurs about not paying heed to the changing tastes of the American palate. Collectively, we are moving – more and more steadily – away from eating animals and toward a world that consumes a whole lot less meat.
read it all….

Alcohol / Addiction / Illegal Drugs The latest alcohol, addiction and illegal drugs research from prestigious universities and journals throughout the world.

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Substance addiction is a complex disorder characterized by compulsive drug use. While addiction is difficult to understand, all abused substances share one thing in common – repeated use could change the way the brain looks and functions. Some people can use recreational or prescription drugs without ever experiencing negative consequences or addiction. For others, substance use can cause problems at school, work and home, and in relationships. read it all..

LOHAS: WHAT IS IT?
LOHAS is an acronym for Lifestyles of Health and Sustainability, a market segment focused on health and fitness, the environment, personal development, sustainable living, and social justice.

Learn more about the LOHAS market!

Recipe of the Day – Winter squash penne, mint & avocado chopped salad   click here!

More Health & Nutrition by Nutrobalance

7 Tips to lose belly fat fast
Overweight is Illness
Coconut oil

 


Health & Nutrition #37 by Nutrobalance

??NUTROBALANCE????????????????????????????????????????????????????????????????????????????????????????????????????    EDITION #37

The TRUTH About Gluten

There’s a LOT of confusion out there these days about whether gluten is a real hazard to your health or not.

Even many news reporters on popular national TV shows have frequently shown the story from 2 totally opposite sides of the spectrum, highlighting some experts that say gluten only negatively affects a small % of the population that is officially “gluten-sensitive” or people that have Celiac disease, while highlighting other experts that say gluten is affecting a very LARGE portion of the population with various inflammation and auto-immune related health problems that most people don’t realize.

So I’m bringing in one of the experts that I’ve found on this topic, to clarify exactly how gluten could be affecting YOU… did you know that gluten could possibly be causing “tiny holes” to form in your intestines (aka, leaky gut) from the chronic inflammation that gluten can cause… and can also be causing nutrient deficiencies from damage to specialized cells in your intestines that control nutrient absorption.
Read on…

Healthy Eating and Diet Nutrition

Healthy Weight Loss, Fight Lifestyle Diseases…

Healthy eating and getting the most nutrition out of your meals is your secret to staying healthy and energized, natural weight loss, and combating lifestyles diseases.

Does the expression, “you are what you eat” ring a bell? Do you know that what you eat and how you prepare your food can affect how you look, how you feel, and how long you live?

Do you suffer from, or are you trying to avoid any of the lifestyle diseases? – Obesity, diabetes II, heart disease, high blood pressure (hypertension), high cholesterol, stroke, cancer, digestive problems or any other related diseases?

Have you been trying to lose weight without much luck? Let’s face it, I’m sure you probably have figured by now, diets don’t work – at least not permanently. Or perhaps you’re just simply trying to stay healthy, stay agile and energetic, keep your children eating healthy, live a good quality life, and avoid illnesses and infections?
read on…

True Health Care is A Proper Education

One out of two Americans gets heart disease and half of those die instantly from their first heart attack.

One out of three dies of cancer. One out of eight women gets breast cancer and one out of six men gets prostate cancer. Roughly one out of ten middle-aged Americans has diabetes, and among those over 60, this rate becomes one out of five people. In addition, another one in five Americans has so-called prediabetes.  read it all….

Recipe of the day : Easy curried fish stew
click here!

More Health & Nutrition by Nutrobalance
The truth about counting calories
Coconut oil
Facts about Fat Storage

 

 

The Truth about Counting Calories

By Tom Venuto, NSCA-CPT, CSCS

Do calories matter or do you simply need to eat certain foods and that will guarantee you’ll lose weight? Should you count calories or can you just count “portions?” Is it necessary to keep a food diary? Is it unrealistic to count calories for the rest of your life or is that just part of the price you pay for a better body? You’re about to learn the answers to these questions and discover a simple solution for keeping track of your food intake without having to crunch numbers every day or become a fanatic about it.

In many popular diet books, “Calories don’t count” is a frequently repeated theme. Other popular programs, such as Bill Phillip’s “Body For Life,” stress the importance of energy intake versus energy output, but recommend that you count “portions” rather than calories…

Phillips wrote,

“There aren’t many people who can keep track of their calorie intake for an extended period of time. As an alternative, I recommend counting ‘portions.’ A portion of food is roughly equal to the size of your clenched fist or the palm of your hand. Each portion of protein or carbohydrate typically contains between 100 and 150 calories. For example, one chicken breast is approximately one portion of protein, and one medium-sized baked potato is approximately one portion of carbohydrate.”

Phillips makes a good point that trying to count every single calorie – in the literal sense – can drive you crazy and is probably not realistic as a lifestyle for the long term. It’s one thing to count portions instead of calories – that is at least acknowledging the importance of portion control. However, it’s another altogether to deny that calories matter.

Calories do count! Any diet program that tells you, “calories don’t count” or you can “eat all you want and still lose weight” is a diet you should avoid because you are being lied to. The truth is, that line is a bunch of baloney designed to make a diet sound easier to follow.

Anything that sounds like work – such as counting calories, eating less or exercising, tends to scare away potential customers! The law of calorie balance is an unbreakable law of physics: Energy in versus energy out dictates whether you will gain, lose or maintain your weight. Period.

I believe that it’s very important to develop an understanding of and a respect for portion control and the law of calorie balance. I also believe it’s an important part of nutrition education to learn how many calories are in the foods you eat on a regular basis – including (and perhaps, especially) how many calories are in the foods you eat when you dine at restaurants.

The law of calorie balance says:

To maintain your weight, you must consume the same number of calories you burn. To gain weight, you must consume more calories than you burn. To lose weight, you must consume fewer calories than you burn.

If you only count portions or if you haven’t the slightest idea how many calories you’re eating, it’s a lot more likely that you’ll eat more than you realize. (Or you might take in fewer calories than you should, which triggers your body’s “starvation mode” and causes your metabolism to shut down).

So how do you balance practicality and realistic expectations with a nutrition program that gets results? Here’s a solution that’s a happy medium between strict calorie counting and just guessing:

Create a menu using an EXCEL spreadsheet or your favorite nutrition software. Crunch all the numbers including calories, protein, carbs and fats. Once you have your daily menu, print it, stick it on your refrigerator (and/or in your daily planner) and you now have an eating “goal” for the day, including a caloric target.

Rather than writing down every calorie one by one from every morsel of food you eat for the rest of your life, create a menu plan you can use as a daily goal and guideline. If you’re really ambitious, keeping a nutrition journal at least one time in your life for at least 4-12 weeks is a great idea and an incredible learning experience, but all you really need to get started on the road to a better body is one good menu on paper. If you get bored eating the same thing every day, you can create multiple menus, or just exchange foods using your primary menu as a template.

Using this meal planning method, you really only need to “count calories” once when you create your menus, not every day, ad infinitum. After you’ve got a knack for calories from this initial discipline of menu planning, then you can estimate portions in the future and get a pretty good (and more educated) ballpark figure.

So what’s the bottom line? Is it really necessary to count every calorie to lose weight? No. But it IS necessary to eat fewer calories then you burn. Whether you count calories and eat less than you burn, or you don’t count calories and eat less than you burn, the end result is the same – you lose weight. Which would you rather do: Take a wild guess, or increase your chance for success with some simple menu planning? I think the right choice is obvious.

For more information on calories (including how calculate precisely how many you should eat based on your age, activity and personal goals, and for even more practical, proven fat loss techniques to help you lose body fat safely, healthfully and permanently, check out my
blog: “Weight loss Report”.

About the Author:
Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT), certified strength & conditioning specialist (CSCS), and author of the #1 best-selling e-book, “Burn the Fat, Feed The Muscle.” Tom has written more than 200 articles and has been featured in print magazines such as IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular Development, Exercise for Men and Men’s Exercise, as well as on hundreds of websites worldwide. For information on Tom’s program,visit==>
www.perfectformulaoline.com/tom

Coconut Oil

Dear Friend,

Here’s a newsflash I’m sure won’t surprise you… nothing concocted in a laboratory can ever replace the value of what is found in nature!

The coconut is a “functional food” rich in vitamins, minerals and fiber – the essential nutritional building blocks for perfect health.

Coconut oil in particular has been shown to protect you from viruses, bacteria, infection, cancer, thyroid, brain and heart problems… plus beautifies your skin – and even burns fat!
Coconut oil – a saturated fat – is chock-full of health-promoting properties – and is in no way responsible for high cholesterol, obesity, heart disease and the bad effects you’ve been led to believe.

Before World War II, the miracle-healing coconut had been used to help alleviate:
Coughs
Constipation
Malnutrition
Skin infections
Toothaches
Earaches
Flush
And more!

The Four Unhealthy “Healthy Oils” You Should Never Consume!
Over four decades healthy sources of fats were replaced with vegetable oils that were thought to be “better-for-you.” We now know they’ve done more harm than good.

The following four are the worst offenders you should avoid at all costs:
Canola – Animals and insects avoid it in nature
Cottonseed Oil – An industrial plant saturated with pesticides…
Safflower – Studies show an increase of Omega-6 also increases the rate of death by heart disease, reason enough to avoid this oil…
Soybean – The GMO, hormone disrupting nightmare “health” food they keep telling you is safe..

Coconut Oil Will Set You Free — and Improve Your Health!
Coconut Oil Contains the Healthiest Substance on Earth!

In The Coconut Oil Secret: Nature’s #1 Best Healing Superfood, you’ll find out about:
The unique quality that helps coconut oil readily fight viruses, bacteria and even yeast!
The special reason The Health and Science Institute proves coconut oil can promote colon health!
A complete list of parasites, infections, and viruses that coconut oil has been shown to be effective against!
The recommended dosage of coconut oil to consume, based on weight, for health purposes!
And so much more!

Coconut Oil Fuels Your Metabolism!
In The Coconut Oil Secret: Nature’s #1 Best Healing Superfood, you’ll discover:
The secret ingredient in coconut oil that burns fat quickly to fuel the body!
Why coconut oil makes you feel fuller longer and reduces food cravings!
The islanders who ate a diet of 50% fat but were slim and trim—and healthy!
The so-called “heart friendly oils” you should avoid that increase your risk of heart disease and type 2 diabetes.
How consuming one ounce of coconut oil a day helped a group of women decrease BMI (body mass index) and waist circumference!
And so much more!

Coconut Oil Boosts Your Thyroid!
Find out if your thyroid is malfunctioning and how coconut oil can get it up to speed in:
“The Coconut Oil Secret: Nature’s 1 Best Healing Super food.”

Coconut Oil Protects and Beautifies Your Skin!
Coconut oil is a naturally moisturizing cleanser – and an effective sunscreen, blocking out 20% of
harmful rays…thanks to the medium-chain fatty acids that protect and heal the skin at the same time.

Coconut oil Can Save Your Brain
Alzheimer’s is on the rise – but you can do something now to protect your brain from the devastating
effects of this savage disease!

Coconut Oil Fights Cancer!
Don’t be terrified by cancer anymore! Because researchers have discovered it’s
possible to actually “starve” cancer cells – and this pro-active defense leaves
the body more able to fight the disease than being assaulted with chemotherapy!

Coconut Oil is the Ultimate Detox!
Coconut oil has amazing detox abilities and boisters your energy during a detox
program.

Coconut Oil is Amazing for Heart Health!
Heart disease is a scary disease often treated with even scarier drugs –  like
statins! Statins (cholesterol lowering drugs) deplete the body of vital heart-
nourishing nutrients and can do more harm than good!
Coconut oil can help prevent the need for such drugs- and even help getting sick
in the first place!

Coconut Oil Makes Yeast Yield to Its Health-Promoting Powers!

Get The Coconut Oil Secret:
Why This Tropical Treasure is Nature’s #1 Best Healing Super food at 75% Off today
and  claim two bonus health reports for FREE!

#1 FREE Report:  20 Cleansing & Anti-Aging Ways to Use Coconut Oil…..
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#2 FREE Report : 11 Super-Delicious, Super-Healthy Coconut Oil Recipes….
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These 2 Special Health Reports and the exclusive guide that shares the secrets
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Click here!  to take advantage of this special offer!!!

 

Health & Nutrition #36 by Nutrobalance

                     ??NUTROBALANCE????????????????????????????????????????????????????????????????????????????????????????????????????      Edition #36

The 3 Keys to Well Being

Tom Rath is only 39 years old, but he’s already sold six million books, includingStrengths Based Leadership and his latest, Are You Fully Charged? He’s a senior scientist and advisor to Gallup and is hugely influential in the business world. Since age 16, he’s been successfully battling a rare disease that causes cancer cells to appear throughout his body. And last but not least, he’s an incredibly humble and down to earth strong (and proud!) introvert.  read it all….

 

Plant-based diet, protein and weight loss

Tomorrow is one of our favoriteholidays, largely unencumbered by commercial influence (until recently) and focused on family, friends  read it all

Sex & Scheduling: 8 Simple Tips To Reduce Stress In Your Daily Life

According to a 2013 survey conducted by the American Psychological Association, more than 75 percent of Americans suffer from physical symptoms of stress and nearly a quarter feel as though they are living with “extreme stress”. These statistics should leave no doubt that we are a stressed out society.    Read More »

Jamie Oliver’s Recipe of the Day
 Golden chicken, braised greens & potato gratin 

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More Health & nutrition by Nutrobalance
Three keys to losing fat and gaining muscle
Seven Tips to lose Belly Fat Fast
How to find a weight loss Program that Works

Three Keys to losing fat and gaining muscle

There are three main keys to losing fat and gaining muscle. If you’re missing any of these
you will most likely fail in your attempts to build a lean muscular body. So what are they?

1) Eat Less Calories than you burn off

2) Resistance Training

3) Eating enough protein to maintain muscle mass

That’s as short and sweet as I can put it.

Any diet can work as long as it gets you to eat less calories than you burn off.
The key is to find a diet that suits your personality and your lifestyle. If you’re like me
you don’t have time to spend on diet rules and focusing on good foods and bad foods
and what to eat and what not to eat, and meal timing and all of that.

The diet that will work for you will most likely be the one with the least amount of rules,
or in fact no rules at all but rather just provide a guideline or two. For me that diet is
Eat Stop Eat. It is the simplest nutrition program I have ever come across.
There is only one guideline, and that is to take a 24 hour break from eating once or twice
per week. That’s it, simple and effective.

This type of eating program might work for you, or it might not. You just have to try it first.
As long as you can find a diet you can stick with for the long term you’ll be able to lose weight, the next key it making sure all of that weight comes from fat.
This is where resistance training comes in.

You have to do some form of resistance training in order to maintain and build muscle mass while you’re losing fat. If you are following an effective diet without doing resistance training you could end up losing muscle mass along the way. If this happens you could lose body weight without actually improving the look or shape of your body.

Your actual body weight doesn’t matter as much as your percentage of fat. If you can lose
5 pounds of fat, but gain 3 pounds of muscle you will only lose 2 pounds of body weight
on the scale, but you’ll look 8 pounds different. Even though 2 pounds doesn’t sound like much, the difference on your body fat percentage is the key.

This is why weight training is so important while dieting. Weight training is the best way to
make sure you don’t lose muscle while you diet, this helps with overall health as well as improving the overall look and shape of your body. After all when you diet the goal is to show off the lean muscle that is under the fat.

The third key to building muscle while losing fat is protein. You have to eat just enough protein to make sure your muscles can grow. This is a controversial topic that many nutrition ‘experts’ still don’t agree on. But the bottom line is protein is your friend when it comes to building muscle and especially when you’re dieting.

Mix these three key ingredients together and you’ll have a potent fat loss and muscle building program that can transform your body in no time.
For more information about fatloss, click here.

Seven Tips to Lose Belly Fat Fast

Fat stored around the waist can be a risk of developing diseases like stroke, heart disease, cancer, and diabetes. The easiest way to determine if you’re at risk of developing any of the above mentioned diseases, simple measure your waist.
A measurement greater than 100 cm for men and 85 cm for women is considered to be
‘high risk’. But don’t despair, even if you are at risk there are some simple steps you can take in order to lose belly fat fast.

#1. REDUCE YOUR FOOD INTAKE.
The best way to reduce your food intake is to simply decrease your portion seizes slightly so your appetite isn’t affected.
You may also want to substitute certain foods that you’re currently consuming regularly with healthier alternatives.
By reducing your overall food intake you make it easier for your body to create a mild
calorie deficit that will assist your weight-loss efforts.

#2. CHOOSE A LOW GLYCEMIC DIET
The Glycemic Index is a way to rank foods according to the effect they have on our blood glucose levels. This is especially true in regards to carbohydrates.

Specifically, the glycemic index measures how much a 50-gram portion of carbohydrates raises your blood sugar levels compared with a control. The control is either white bread or pure glucose.

All carbohydrates cause some temporary rise in your blood glucose level.
This is called the glycemic response. And this response is affected by a variety of factors, including the amount of food eaten, the type of carbohydrates, the method used to prepare the food, as well as the degree of processing, to name just a few.

The slower your body processes the food, the slower the insulin is released, and the healthier the overall effect is on your body.

And it’s the foods that raise your blood sugar level slowly, that you, as a person desiring to loose weight, want to eat. And there are several reasons for this.
First, these foods – many of which you’ll discover are high in fiber – will just keep you feeling fuller for a longer period of time. And any of you who have been on a diet can be thankful for this.

#3. REDUCE YOUR INTAKE OF CARBOHYDRATES
There is no doubt that low-carb diets are effective for weight loss.
They have also been shown to significantly reduce abdominal fat stores.

The easiest way to reduce your overall intake of carbohydrates is to eat mainly fibrous vegetables, like broccoli, cauliflower, carrots, capsicum, tomatoes, etc., eat a moderate amount of fruits and starchy vegetables, and consume a small amount of high-density carbohydrates, like bread, pasta, rice, cereals, etc.

Carbohydrate is stored in your body as glycogen and for every gram of glycogen stored, 2-3 grams of water is stored with it. Therefore, reducing your glycogen stores will result in immediately weight loss.

#4. INCREASE YOUR PROTEIN CONSUMPTION
Out of the three macronutrients (carbohydrate, protein and fat ), protein is the most effective at helping you lose belly fat. There are several reasons for this.
Protein is the most satiating food component, which means it helps you feel satisfied for longer following a meal. It also requires the most energy to be burned through the processes of digestion, absorption, and utilization compared to either fat or  carbohydrate.
Research has shown that a higher protein intake is related to having less belly fat!

#5. CONSUME MORE FIBER
Fiber is the indigestible component of food matter. It is primarily found in vegetables, fruits, beans, nuts, seeds, and cereals. There are two types of fiber, soluble and insoluble, both of which are beneficial from a health perspective.
Soluble fiber in particular is useful for reducing belly fat. In fact, in one study it was demonstrated that consuming 10 grams per day significantly reduced belly fat.
Since soluble fiber slows the passage of food through the intestinal tract it can prolong the feeling of fullness and therefore, reduce appetite.

#6. LIFT WEIGHTS
Weight training, also known as resistance training, is well known to be beneficial from a health and weight-loss perspective. In fact it is probably the most underestimated way to lose belly fat fast! Since weight training forces your body to build, or at least maintain your muscle mass; you can keep your metabolism elevated for longer simply because muscle is a metabolically- active tissue, especially when it is recovering from an exercise session.
It is best to perform at least 3 weight training sessions per week and if you are unexperienced, always employ the service of a personal trainer.

#7. PERFORM AEROBIC EXERCISE
Aerobic exercise is very effective at helping you lose belly fat. Aerobic ( with oxygen ) exercise includes walking, running, bicycling, swimming, boxing, aerobic classes etc.
It simply means exercise that involves movement for an extended period of time, i.e. greater than a few minutes, and results in you puffing, panting and sweating.
Gardening, housework or lawn bowls are not considered to be aerobic exercise.
While they may help to burn up a few extra calories, they certainly don’t increase your
heart rate and/or breathing rate.
It is best to perform at least 15 minutes of aerobic exercise every day in order to achieve
the best results.

 

Health & Nutrition #35 by Nutrobalance

??NUTROBALANCE????????????????????????????????????????????????????????????????????????????????????????????????????  Edition #35

Six steps to help you live the life you deserve

Introducing the Wheel of Balance, a self coaching tool designed to help instil..
read it all…

Link Between Children’s Brain Development And
Physical Fitness

Researchers have found an association between physical fitness and the brain in 9- and 10-year-old children: Those who are more fit tend to have a bigger hippocampus and perform better on a test of memory than their less-fit
read it all

The Leptin Diet: The 5 Rules of The Leptin Diet

Did you know that it is just as important when you eat as what you eat? Watch Byron, Leading Leptin Expert, explain The Leptin Diet 5 Rules, and why they are so important to follow for weight management and optimum health. “Learn how to eat in harmony with the hormone leptin.” https://youtu.be/NwdxTRAH_Gs

 

Mental Health

Mental health problems are experienced by more people worldwide than from any other physical disorder.
Based on estimates from the World Health Organization, by 2020 depression will cause greater disability than any other mental or physical disorder.

Up till today, most mental health problems are treated with psychological and pharmacological interventions.
The most common psychological treatments are known as cognitive behavior therapies, while antidepressants are the most common class of medication used to treat both depression and anxiety.

Herbs and nutrients are also often used to treat mental health problems, but there is often debate about whether they actually work. It is often argued by mainstream professionals that all they do is create expensive urine and do little to improve one’s mental wellbeing.
In this article some of the more commonly used natural supplements will be reviewed.

Omega-3 fish oils
There has been a considerable amount of research investigating the effects of fish oil
for the treatments of several mental health problems.
Most of the research has been in the area of depression, anxiety and
attention deficit hyperactivity disorder (ADHD).
Overall, the evidence suggests that fish oil is moderately effective for these conditions.