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

By Center for Nutrition Studies

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 

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

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.

  Edition #35

Six steps to help you live the life you deserve

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 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.

If you’re currently on the search for weight loss programs, you’ll need to consider a variety of things. All weight loss programs are not created equally; some will have a much higher rate of success than others.

Knowing exactly what to look for when searching for weight loss exercise programs will help enable you to make a decision that will get you the results you’re looking for.

First, if you’re like many people, you probably want a free weight loss program. The thing to keep in mind though is that these are free for a reason. They are targeted towards the general public and as such, give such broad suggestions that while it may work for one person, it will not work for you. For example, if you are a 200 pound man and the free weight loss programs you are finding are more geared towards a 140 pound woman; you can see why this would obviously be problematic.

The first thing to ask yourself when you see a weight loss diet program is how personalized is it. I’m sure you’ve heard the saying that “General programs produce general results,” which is very true. The more personalized and targeted the solution is to your individual situation, the higher your chance of consistent weight loss.

Next, ask whether it allows for enough calories to keep you from completely starving. While it may be tempting to try a very low calorie approach to get the weight loss process over and done with, usually these end up backfiring on you, leaving you gaining more weight back after you go off them than you had when you first started. Your goal is to burn the fat, not starve the fat and the majority of weight loss programs force your metabolism to shut down which leads to muscle loss – a doubled edged sword contributing to greater fat storage on your body.

Another component that you’ll want to factor in is exercise. A good weight loss exercise program will combine both cardiovascular training along with weight training. Those weight loss exercise programs that have you doing hours of cardio on end are not going to be all that beneficial at retaining your lean muscle tissue mass, nor time efficiency. Since, your lean muscle tissue is what keeps your metabolism the highest; it’s what you really want to focus on the most. Neglecting this aspect of your workout is a huge mistake and does not maximize the 24 hours in a day you have to burn fat.

Finally, keep in mind that any weight loss program you go on you should be maintainable in the long run. A program that you’re only able to maintain in the very short term is likely to not be overly beneficial as if lifestyle changes are not made with regards to how you’re eating; chances are that the weight will be back at some point in the near future. Your ultimate goal is a lifestyle change, not a temporary change.

So, if you want to get on a weight loss program that works, be sure to check out Your Six-Pack Quest. As you’ll discover when you sign up for this plan you’ll get 9 balanced meal plans, 84 days each, ranging from 1200 to 2800 calories. You have literally zero guess work because these plans include grocery lists, a wide variety of meals, tasty meals, and exact times to eat. Follow the plans to the letter and you’ll have a ripped and sexy six pack 6 months tops.

———————————-

About the Author:

Vince DelMonte is the author of Your Six Pack Quest found at http://www.YourSixPackQuest.com

   Edition #34

Professor William Evans and Irwin Rosenberg, from Turfs University in the US, wrote a book called: Biomarkers, in which they discussed that building muscle is one of the best ways to improve overall health as well as slowing down the aging process.

However when we consider weight loss on it’s own, there are several mechanisms through which building muscle can assist weight loss.

Our muscles can burn up a lot of energy, particularly when they are recovering and rebuilding after exercise.This means they can make it easier for us to create an energy/calorie deficit and therefore lose weight. Your body will indiscriminately lose both fat and muscle tissue during the weight loss process.

Muscle loss without building muscle results in slowing down your metabolism, making it harder still to continuously lose  weight.

During post workout cardio increased fat burning.
Resistance exercise is the best way to stimulate your muscles to grow. Resistance exercise
tends to be a high intensity form of exercise and your body will use a greater proportion of
carbohydrate as a fuel source during the session.
As a result, your body will be in a carbohydrate-depleted state after workout and if you
perform some aerobic exercise (cardio) your body tend to use fat for its primeral fuel source.
This effect can be enhanced by using a thermogenic fat burning during exercise.

Regular exercise routine
You can’t just simply eat more food or take a protein powder in order to build muscle.
You first need a stimilus, and your body needs to be forced to adapt and overcome a stress, which in  this case is resistance exercise.

In order to get results fast it is best to perform a weight training routine 3 – 6 times
per week, in conjunction with some aerobic exercise.
If you haven’t had much experience with weight training it is always good to use the services of a personal trainer. They can help you to perform all of the exercises correctly, as well as help you to make the workouts more effective and enjoyable.

Many people are in search for a healthy lifestyle, but what are really
the essentials for “good health”? How do you achieve overall well being
and a healthy life?

When you have a closer look at the concept,it all boils down to the following three basic components, which are crucial for healthy living.
They are:
*1  Good Nutrition
*2  Regular Exercise
*3  High Quality Nutritional Supplementation

I will describe in more detail the above three components for healthy living.

First of all: Good Nutrition.
You probably heard it before: “You are what you eat.”
Although I like a more accurate definition.It is better to say:
“You are what you can get out of your food.”

Good nutrition is fundamental for good health.
The human body is a complex system that requires a full spectrum of
nutrients for optimal health.
What do we mean by “good nutrition”?
Good nutrition means: eating the right food that contains the right
amount of macronutrients,such as carbohydrates,protein & fat in the
right ratio,depending on the metabolism of each individual, fatty acids,vitamins,minerals and trace elements,based on your body type.

We can distinguish three types:
When your metabolism is slow, you belong to the “Endomorphs” group of
people. You are naturally overweight, you gain fat and retain water easily.
If you belong to this group, you need:
45%  Carbohydrates
35%  Protein
20%  Fat

Wen your metabolism is higher, you belong to the “Mesomorphs” group of
people. You are naturally muscular and have little or no body fat.
If you belong to this group, you need:
50%  Carbohydrates
30%  Protein
20%  Fat

The group with the highest metabolism are called the “Ectomorphs“.
You are generally skinny, could eat anything without gaining any weight.
If you belong to this group, you need:
55% Carbohydrates
25%  Protein
20%  Fat

A second factor that determines good nutrition is our body’s ability to
absorb the nutrients from the food that we eat.
The nutrients have to be in a form that the cells can accept them, and the
cells have to be in optimum condition to be able to absorb the nutrients.
That is one of the reasons most nutritional supplements miss the mark,
they don’t address the cellular condition of the body.

We also need a sufficient amount of antioxidants, to counteract the
formation of free radicals, caused by our stressful lifestyle,
pollution in air and water and malnutrition.
Oxidative stress has shown to be the root cause of over 70 chronic
degenerative diseases.

The second component for  healthy living is Regular Exercise,
It’s not all about nutrition, neither is it all about exercise.
A balanced lifestyle is the key. exercise at least three times per week.
Aerobics, jogging, swimming, cycling and also include weight
lifting in your exercise routine, which is important for maintaining
a healthy bone-structure.

Another important factor is proper pace. Don’t overdo it.
You can’t force things to happen at once. The secret to good
health is consistency and steadiness. The right amout of food
and exercise regularly.

The third component is: a high quality nutritional supplement.
As I mentioned earlier, most supplements do not address the
cellular condition of your body.
Even worse, many are in a form that is unacceptable for the cells
themselves and don’t contain biological available substances
that are useful for the cells in your body.

High quality supplements  are bio-available,well balanced,
preferable manufactured according to pharmaceutical standards
and potency guaranteed.

Hopefully people who are overweight, don’t exercise or suffer from
any degenerative diseases will take note of these three components,
which are essential for healthy living.

Deficiency in stomach acid, called Atrophic gastritis, is a virtually unrecognized condition, most people have never heard of. It results in untold
suffering, premature aging and death, and is the hidden cause of one’s failure to digest and metabolize or assimilate most, if not all, minerals.
This condition requires supplementation of stomach acid to avoid the onset of astrophic gastritis.

   Edition # 33

Obesity breakthrough: Metabolic master switch prompts fat cells to store or burn fat

Date:

August 19, 2015

Source:

Massachusetts Institute of Technology

Summary:

Obesity is one of the biggest public health challenges of the 21st century. Affecting more than 500 million people worldwide, obesity costs at least $200 billion each year in the United States alone, and contributes to potentially fatal disorders such as cardiovascular disease, type 2 diabetes, and cancer. Scientists have now revealed the mechanism underlying the genomic region most strongly associated with obesity. The findings uncover a genetic circuit that controls whether our bodies burn or store fat. Manipulating that genetic circuit may offer a new approach for obesity treatments.   full story…

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Longevity

Michael Greger M.D. · Last Updated on April 24, 2015