Today’s Quick Tip:

A common theme I’ve noticed lately with people that think they are eating healthy is that they’re still eating too much processed foods, but being duped by clever food labels into believing that the processed food they are eating is somehow “healthy”.

So let’s take a step back and re-visit the MOST important thing you can do to eat truly healthy and lose as much body fat as you want, easily…

And that is…

**Choose only foods at the grocery store that have 1 ingredient!

So this means that eggs, fruits, vegetables, meats (from healthy animals raised correctly), nuts, seeds, and other 1-ingredient foods should comprise almost your entire diet (except for cheat meals if you go that route).

Obviously there are exceptions to this, and there are foods you can buy with more than 1 ingredient that I can still give the thumbs up to (guacamole and hummus being a couple quick examples that come to mind)…

But the point is that if you can revisit this very simple method of choosing healthy foods, it can be a huge shift for most people that have been struggling to choose healthy foods because they are constantly deceived by food labels that claim to be healthy but are really processed junk in disguise.

This may be difficult for many people that are so addicted to processed foods… but give it a try for a week.  The next time you do a week’s worth of grocery shopping, try to make sure that everything in your cart are only 1-ingredient foods.

I’m willing to bet you’ll see a better body after that 1 week!

Feel free to fwd this article on to any friends or family that will enjoy it.

By Mike Geary

TruthAboutAbs

Fish oil helps fight heart disease, the leading cause of death among U.S. population, according to a study by the Agency for Healthcare Research and Quality (AHRQ).

The Agency said that systematic reviews of available literature found evidence that Omega-3 fatty acids present in fish oil can reduce the risk of heart attack or other problems related to diseases of the heart and blood vessels for those already suffering from heart disease.

Although Omega-3 fatty acids do not alter total cholesterol, evidence suggests they can reduce levels of triglycerides, or fat in the blood that contributes to heart disease.

Lowers blood pressure
The experts also found that fish oil helps to slightly decrease blood pressure and risk of coronary artery problems after angioplasty.

It also can increase exercise capacity in patients with arterial obstruction, and even reduce the risk of arrhythmia, particularly in persons convalescing from a heart attack.

“These findings will help the health care professionals and the public understand which benefits of omega-3 fatty acids have been tested scientifically, and concentrate on areas where additional evidence is needed,” said Dr. Carolyn Clancy, director of the AHRQ.

Clancy noted that the translation of scientific evidence into information that can be used to improve health care is the key to the mission of the agency she leads.

The benefits of Omega-3 fatty acids
The test reports of the healthy effects of omega-3 fatty acids are part of a series of studies of so-called Centers of Evidence Based Practice, sponsored by the AHRQ, at the request of the Office of Dietary Supplements of the National Institute of U.S. Health (NIH).

Paul M. Coates, director of the Office of Dietary Supplements, said that “reports on the benefits of fish oil describe positive findings.”

The study emphasizes that the Omega-3 fatty acids do not affect blood sugar during fasting, or glycated hemoglobin in people with diabetes type II.

Apparently, Omega-3 does not affect also insulin levels in plasma or insulin resistance.

Acid found in plants
The alpha-linolenic acid (ALA), a kind of Omega-3 fatty acid from plants such as flaxseed, soybeans and nuts, may help reduce deaths from heart disease, but at a level much lower than fish oil, the experts stressed.

The investigation noted that currently it is not possible to confirm whether Omega-3 contributes to improved respiratory outcomes in children and adults with asthma.

Omega-3 produced apparently mixed effects on people with inflammatory bowel disorders, kidney disease and osteoporosis, while not found any discernible effect on rheumatoid arthritis.

Today weight loss diets are everywhere and new ones are becoming available almost daily. This article is focused on debunking some of the myths and unearthing some unhealthy facts about these diets. Many of these diets do produce a temporary weight loss but often at great expense to your physical health and what’s worse sometimes the weight comes back even quicker than you lost it.

1. Carbohydrates

The myth of avoiding carbohydrates has been perpetuated by the famous Atkins diet. The low carb diets claim that a high protein low carbohydrate diet is the most efficient way to lose weight. Studies have shown that it does work at losing weight but what the diet perpetuator’s don’t tell you is that as soon as you resume your normal eating habits the weight will come back. A low carb diet is not sustainable in the long run and can lead to various nutritional deficiencies.

2. Fat

There are 2 kinds of fat; good fat and bad fat. Saturated and trans fat are the bad type, they are found in fast food and fried dishes. On the other hand poly saturated and omega-3 are good fats. They are found in fish, olive oil and unrefined fruits and vegetables. These good fats are essential to a healthy diet, always read the label on any food you buy and you will realize exactly what type of fat it contains. Avoid the bad ones if you are looking to lose weight or to stay healthy.

3. Skipping meals

This is a terribly unhealthy myth that has been doing the rounds for years. A balanced and structured diet is one of the key components to losing weight and staying healthy. Skipping a meal will ultimately help you to gain weight and not the reverse, with no food to burn your metabolism will slow down. This results in other meals being harder to burn off and an increase in weight. Studies have shown that eating smaller regular meals throughout the day is the most conducive and healthy method to losing weight. Don’t fool yourself that by not eating dinner or lunch you are going to lose weight.

Omega 3 Fish oil - What you need to know about Omega 3 fish oil as a nutritional supplement

In recent years many people have turned to using nutritional supplements as a way to get an adequate intake of omega 3 fatty acids. This article aims to explain what omega 3 is, describe why it is essential for a balanced diet and lifestyle. Finally I will talk about the best way to use omega 3 fish oil as a nutritional supplement that is beneficial and worthwhile.

Omega 3 and omega 6 oils interact a lot in the body and both are necessary for a healthy diet and lifestyle. The problem is that most people have excess omega 6 in their system and a deficiency of omega 3. Omega 6 oils come from processed food and bad oils. Omega 3 Fish oils are probably the highest source of omega 3 and are a great way to supplement your system and neutralize any deficiency or imbalance.

Increasing your intake and amount of omega 3 fish oil in your body has numerous benefits. It has been shown to help conditions such as coronary heart defects, diabetes, migraines and arthritis. Omega 3 fish oil has such a high standing in medical and dietary circles that the American Heart Organization has recommended increasing your level of omega 3 fish oil.

Omega 3 fish oil generally comes in two different types that cater for certain needs. Regular fish oil and cod liver fish oil cater for deficiency’s of omega 3 Dha and omega 3 Epa respectively. Omega 3 fish oil was shown in many studies to be the best way of increasing the level of omega 3 in your body.

To conclude omega 3 fish oils are a great way to improve your health and help you with many health related conditions. Many different types and brands of omega 3 nutritional supplements are available with many including both cod liver oil and regular fish oil.

The following table shows how much calories you will burn per hour for the following types of sports/exercises.

CALORIES BURNT PER HOUR

The Importance of breakfast

Everyone is so busy these days that many people forget, haven’t got the time or simply don’t bother doing one of the most important daily activities. Eating a healthy regular daily breakfast has been proven to improve your general health and allow you to be more productive doing your daily tasks.

This article contains some facts as to why breakfast is such an important part of your diet and has some simple and healthy breakfast ideas anyone can make every morning.

Eating a healthy breakfast has many benefits. Firstly it helps you to wake up in the morning, become more alert and stave of those patches of mid morning tiredness. It improves your concentration throughout the day which in turn allows you to become more proficient at whatever tasks you have lying ahead of you. Recent studies have compared the performance in a number of everyday tasks of people who had eaten breakfast and those who had not eaten breakfast. The results of these tests confirmed that almost every person who had eaten a healthy breakfast outperformed those who hadn’t.

Studies have also shown that calories gained in the morning are burned off easier and quicker than those consumed later in the day. This is because your body is most active during the earlier hours of the day and utilizes the energy better. People who don’t eat a healthy breakfast are also more prone to snacking during the day.

Whole grain cereals or breads, whole grains contain 75% more nutrients than refined cereals. They contain two different types of fibre which help to lower cholesterol levels and promote healthy gut bacteria and which help with the regular movement of food through the intestine.

Probiotic yogurt contains very little saturated fats and lots of friendly bacteria that enhance the immune system.

Fruit is packed with vitamin C plus carotenoids, folate and fibre. It is naturally low in fat, has very few calories and contains natural sugars to give you a great energy boost at the start of the day.

Eggs contain protein, vitamins A, B, D and E, iron and zinc. Eggs are best cooked in a way that doesn’t include extra fat so boil poach or scramble your eggs. Eggs are delicious and are a great alternative to fatty bacon or sausages. Eating an egg a day is healthy but if you suffer from cholesterol its best to limit yourself to two to three a week.

Many people suffer from energy loss or fatigue throughout the day. This list includes simple things you can do during your day to ensure you stay in tip top condition and perform to your best each and ever day.

• The most important and necessary thing to do is to stay hydrated. Drinking room temperature water throughout the day reduces fatigue and helps you feeling good.
• Stay active, movement helps you feel mentally alert and keeps that energy flowing. If you sit in an office all day stand up and stretch or take a small walk every hour, sitting in the same position for hours on end makes you feel sluggish and tired.
• Ensure you are eating a healthy diet, food is your body’s only energy source and without it you won’t function. Ensure you are eating a healthy and balanced diet. Stay away from oily and fatty foods and try to include fruit, vegetables, lean meat, fish and whole grains.
• Remember to do something that you enjoy every day. This will give you a boost of mental energy and will give you something to look forward to. It gives you a chance to de stress and unwind. This is pivotal to maintaining a high energy level as an unhappy mood makes you feel drained and exhausted.
• Finally, keep a healthy sleep pattern. The amount of sleep needed varies from person to person but ensure you are getting a minimum of six hours a day. Try keeping your sleeping times regular and sleep in a calm and tranquil environment.

A common mistake made by people embarking on a weight loss plan is they don’t take the whole scenario into account. A successful weight loss plan is one that takes your whole lifestyle into account and not just your diet. Many people do not recognize the importance of this and in turn many people do not successfully lose weight.

This article focuses on the importance of a healthy lifestyle in tandem with your new diet, merely counting of a number of calories each day isn’t going to cut it if you want to get and stay in shape. There are more aspects to weight loss than the diet alone and you must be firm with yourself if you want to achieve results.

Most weight loss diets only consider your calorie intake. Let me assure you, calorie counting is not the most important thing in your weight loss endeavour. You have to become interested and participate in a healthy lifestyle, you can do this in many ways like reading more on fitness and nutrition, joining an athletic club, starting a workout routine and sticking to it, the possibilities are endless.

There are many important aspects to consider in your new healthy lifestyle but I can’t stress enough how important the main one is: “Routine“. What will guide your success is making a routine and sticking to it. This is fundamental in achieving your goals and without it you will fail.

Changing your lifestyle can be very challenging, you are often tempted to lapse back into old habits. Reminders are everywhere and if you are reminded of an unhealthy aspect that you used to enjoy the temptation can be almost unbearable. There are tactics you can use to overcome these distractions though. Reminding yourself why you are taking the steps you are and what you want to achieve is a good way to stave off the cravings. Don’t make excuses for not doing things as you planned.

Ultimately it is down to you whether you succeed or not, decide for yourself whether you are a winner or a loser. Then when you have done that reconsider your situation and remind affirm to yourself you have what it takes, then go out and achieve your goal.

Recently there has been a lot of study into whether food can alter your mood and mental well being. Researchers are currently validating this hypothesis to see if there is actually a link between what we eat and how we feel. Changing your diet can affect your metabolism and brain chemistry, scientist have speculated that this may also affect your energy level and mood. Have a read through this article to learn more about these studies and how you can benefit.

Firstly, it is important to understand how your food can boost energy. Basically there are three types of energy providing foods; those that do so by providing sufficient calories, stimulant types of compounds in food such as caffeine and foods that cause your metabolism to convert the food to energy more efficiently. When we want to take our mood into account we must consider what happens in our brain and body to make us feel good, these are chemicals such as serotonin, dopamine, norepinephrine and maintaining a healthy blood sugar level.

Carbohydrates may be the fad of many diets but they are our bodies preferred source of food. They are slow releasing energy level boosters and they affect our mood. Avoiding sweets and sugar filled treats helps to regulate our blood sugar levels avoiding fatigue and moodiness. Nuts are also a great source of magnesium and protein. Magnesium plays an important role in our body’s chemistry and helps to convert sugar into energy. Nuts were one of the staple diets of hunter gatherer ancestors and play a safe and nutritious part of our diet.

Lean meats such as skinless chicken and turkey, lean pork and beef contain good amounts of protein. These proteins contain amino acids that help to increase your level of dopamine and norepinephrine. Lean meats also help to combat insomnia and depression by being a great source of vitamin B 12.

Fish is one of the healthiest foods on our planet and can work wonders on your physical and mental health once it is consumed in moderation. Fatty oily fish such as salmon, tuna and mackerel are rich in Omega-3 essential acids. Some studies claim this may be useful for combating depression  but its main benefit is in aiding heart health.

Leafy, dark vegetables are another source of omega-3. These include spinach, romaine lettuce, Brussels’ sprouts and celery.  These vegetables are also a great source of folate which is thought to combat the risk of depression. Nuts and fresh fruit are also a source of folate.

The next item in the list is; you guessed it, Water. This really should have been number one but for some reason I left it until the end. Dehydration goes hand in hand with almost every negative condition you can think off. Dehydration causes fatigue, energy loss, slows metabolism and some studies even suggest depression. The solution though is simple as you all know; I’ll mention it just in case. Drink a glass of room temperature water every hour during the day.

Diet does not necessarily mean starvation. With these 7 simple tips you can lose weight without depriving yourself from anything.

1. Eat a male breakfast
Forget the corn-flakes, you need protein and fat. An omelet with a piece of cheese will keep you filled certainly more than a croissant.

2. Eat more
We are talking about three main meals and three snacks. No, you will not lose weight if you insist eating only once a day. Increase your metabolism and cut hunger by eating small meals and snacks all day.

3. Say no to processed carbohydrates
Foods such as white bread, pasta and sugar makes you fatten. Prefer to eat whole meal bread and pasta, but in moderation.

4. Lift weights
You need to do some gymnastics. Lifting weights will not only give you better performance, but will activate your metabolism, so you will be burning more calories even after workout.

5. Think well before eating
Don’t just feed your mouth with a stale cheese pie because you found it on the kitchen table. Eat what you like and what is healthy to your body and try to eat slowly.

6. Get out of your healthy plan every now and then
If you are deprived all the time, then you will be fed up and stop all your efforts. Eat some unhealthy food very rarely, but do it in moderation.

7. Do not fear the fat

Eating a meal without fat makes you hungry again very soon. The fat in our diet is not only necessary for your health, but helps to absorb vitamins and minerals. Also, it helps you to control your appetite. Therefore do eat some fat, but only good quality fat (like grilled meat for example).