The Combined Benefits Of Diet And Exercise

Diet and exercise go hand-in-hand when you’re trying to lose weight. (By ‘diet,’ I don’t mean that you need to starve yourself or follow some fly-by-night fad diet. I simply mean that you should eat smaller portions, and your meals should be balanced, consisting of healthy foods from every food group.)

You may try only cutting down on all the high-calorie foods and skip the exercise. You may cut down on your portion sizes. And, the weight will eventually come off. However, if you also include exercise in your weight loss program, you’ll discover that not only will the weight come off, but your metabolism will improve, your fat will be replaced by lean, muscle tissue (rather than loose, jiggly flab), you’ll feel more energetic and mentally alert, and you’ll be better able to keep the fat off.

The human body was created to be active. It wasn’t meant to live a sedentary lifestyle. Unless your health prohibits you from getting some sort of exercise each day, you should make an attempt to focus on the amount of physical activity you engage in. After all, most Americans don’t get nearly enough physical exercise during the course of a day! We’re all too busy sitting at our desks or in front of our televisions.

By the same token, if you’re like the average American, who thrives on fast food or other high-fat, high-calorie meals, a change in eating habits is advised. You can still enjoy eating! But, if you’re serious about losing those extra pounds and keeping them off, you’re going to have to replace the greasy french fries with some healthy, fresh veggies. Instead of that 44 ounce Coke, drink more water. Try to include more fish in your diet, rather than a big, fat hamburger. You’ll be surprised at how much better you look and feel, when you replace those heart-clogging, fat-producing calories with healthier food choices.

And, don’t skip meals! If you regularly skip meals, your metabolism is going to slow down, you’ll feel sluggish, and your body is going to hang onto those extra pounds as protection against starvation. By eating regularly, your metabolism works better, and you’re better able to lose weight!

Yes, diet and exercise are important ingredients for successful weight loss! You don’t have to be miserable in the process of losing weight. Just remember the following points, if you want to shed those pounds and keep them off:

Don’t starve yourself! Eat regularly to ward off hunger. Focus on eating smaller portions (perhaps several small meals each day would work best for you).

Make sure that the calories you consume are nutritious and include foods from each food group.

Find an activity or two that you enjoy, so that exercise time isn’t dreaded. If you enjoy what you’re doing, you’ll be more likely to stick with your exercise routine.

A few healthy lifestyle changes can make all the difference in your physical, mental, and emotional well-being.

Note: Before beginning any diet or exercise program, consult your medical professional.

How To Build Muscle

If you want to increase muscle mass and gain weight remember that in order to effectively bulk up, you will need to be persistent in your efforts. Increasing your caloric intake is an important part of gaining weight  and building new muscle tissue. When you feed your body more food than it can burn, you gain weight. Weight-training is also an important part of gaining weight and increasing your muscle mass. Weight training stimulates the muscles and promotes growth. The combination of weight training and proper diet is the best, most effective way to gain weight and increase muscle mass.

Failure to eat properly while weight training could result in loss of muscle tissue. Make certain you get plenty of protein, fats, and carbs and in large enough quantities to allow your body to gain weight. Supplements can play a role in building body mass if taken while adjusting your diet and training with weights. Meal replacement bars, powders, and protein drinks can be an excellent way to increase your daily caloric intake. In order to increase muscle mass, you must give your body approximately 500 more calories per day than the number of calories your body uses.

Exercise and diet are the most important things to consider when attempting to gain weight and increase muscle mass. Weight training and the adequate food intake will leave your body with no choice but to gain weight and add mass. Make sure to get enough rest between workouts to give your body time to recuperate and build new muscle tissue.

If you want to get the maximum benefit from your mass building routine, you must avoid the most common reasons that cause people to fail at building muscle and gaining weight. A quality mass building routine combined with proper nutrition and plenty of rest can produce results that you never dreamed possible. Consistency, smart eating habits, the proper weight lifting techniques, and lots of rest are the common elements shared by every successful body builder.

Building muscle is a slow process and it could possibly take several months before you see noticeable results. If you are determined and consistent in your muscle mass building routine and your eating habits, you efforts will pay off in time. Nutrition is also crucial in building muscle mass. The right amounts of protein, carbohydrates, and fats must be included in your diet in order to give your body the fuel it needs to add muscle tissue. The trick to building muscle is to find the combination of foods that allow you to add new muscle mass. Trial and error combined with sound dietary guidelines will allow you to find just the right nutritional plan for you.

The proper weight lifting techniques are a very important part of a muscle mass building routine. If you don’t work your muscles, they won’t grow. You will need to find the right amount of weight and the right weight lifting exercises for your body. Determination, trial and error, and a consistent effort will eventually give you the results you want. The most important thing is to stay focused and realize your reward is waiting for you down the line.

 

muscle,  calories, weigh training, protein, fats, carbohydrates, supplements,

Low Carb Diets And Diabetes

In a low-carb diet, the carbohydrate intake is limited to about 5 to 10 percent, such that protein and fats take precedence in one’s eating habits, to be able to keep sated and avoid bouts of hunger. It is in maintaining that feeling of fullness that one is able to avoid craving for sweets, and this is a good reason for diabetics to adopt a diet that is low in carbohydrates to control their condition. Following this type of diet prevents excessive consumption of carbohydrates, which leads to higher levels of blood sugar.

Diabetes is a condition in which the body is unable to properly take in starch and sugar. For a diet to work in favor of a diabetic, it has to be low in fat, high in fiber, and packed with minerals, vitamins, phytochemicals, and antioxidants. Keeping to the kinds of food with low glycemic index is also important. Foods that are permitted in low-carb diets are meat, poultry, eggs, cheese, fish, and some selected vegetables.

Although some sources say that to eliminate carbohydrates altogether is not recommended for diabetics, as carbohydrates in the diet are vital, because they serve as the main resource of energy and nutrients within our bodies. In a diabetic’s diet, carbohydrates in excessive amounts may be frowned at, but authorities recommend a daily dosage of not less than 130 grams. On the other hand, studies have shown that the low-carb diet caused no undesirable effects on the levels of insulin, glucose, blood pressure or cholesterol. It is also worthwhile to note that one can alter a diet according to his or her specific needs. In this regard, before following any diet, be sure to check with your physician to make sure you will be getting all the right nutrients that will help you control your condition. Doing so will also help you pinpoint areas of the regimen that you should alter for a more appropriate eating habit.

The effects of limiting the amount of carbohydrates in your diet manifest as loss of weight due to a lesser calorie intake, or the successful maintenance of your ideal weight. Remember that with weight loss, the body’s blood sugar and insulin levels naturally improve. Even just a 10 percent weight loss is a substantial improvement towards being in better control of diabetes.

Also, when weight loss is part of your goal of achieving better health to make your condition more bearable, then a carefully planned diet is best paired with an exercise routine that is easy enough to follow. Daily walks and a couple of dozen repetitions with free weights are good low-impact exercises you can adopt. Regular exercise doesn’t only help combat diabetes; it also promotes a sense of well-being that helps you maintain the right attitude towards living a healthier life for good.

The Link Between Mind and Body and Health

By Christina Sullivan

The World Health Organisation defines health as "a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity".

Unfortunately, there can be a lack of recognition of the link between the mind and body, resulting in negative health outcomes. Healthcare providers need to recognise that mental health is a significant element of holistic health, and physical and mental health should not be separated.

The life expectancy of people suffering from mental health issues is 20 per cent less than the general population, mostly due to disease rather than accidents or suicide. Sometimes, people with mental health issues miss the early signs of physical illness or don't have access to treatments. Also, people who have a chronic health condition or suffer a sudden health event, have a greater risk of developing a mental illness like depression.

The healthcare community has a responsibility to acknowledge the health of a person as a whole. The link between mental and physical health needs to be increased with support from the healthcare community.

People need education about the links between mental and physical health and how to recognise the signs of physical and mental illness.

Heiko's Transformation with Freeletics

Aloe Vera: Natural Magic Bullet

Aloe Vera is one of the most famous plants in the world. It is considered as a miracle plant because of its amazing healing health benefits. The Aloe Vera leaf is filled with gel and it is rich in vitamins like B1,B2,B6,B12,A, C and E, Niacin, Folic Acid. The Aloe Vera plant is easy to grow even in cold climates and many people grow it as a house plant.

Health Benefits and uses of Aloe Vera juice

Increase Immune system
Drinking aloe juice regularly replenishes the amino acid deficiency in your body. The high vitamin content in it boosts up your body’s immune system and self-defence mechanism.
Control many disease
Drinking aloe vera juice help ease congestion, stomach ulcers, colitis, haemorrhoids, urinary tract infections and prostate problems.

Skin Care
Brighten skin. Aloe can decrease pigmentation and dark spots. Make skin new again with an exfoliating, organic sugar scrub by mixing together two tbsp. of Aloe Vera, 2 tbsp. of organic brown sugar and 1 tsp. of organic lemon juice.

Weight Loss
You must have taken slimming tablets or tried all the exercises and diets to lose weight. However, you didn’t get the desired results. Do you want to lose weight naturally? Aloe Vera juice is the easy and natural weight loss solution. It reduces weight by stabilizing the metabolic rate, reducing lipid levels and helping burn fat.

Control Diabetes
Aloe Vera is good for diabetes patients because it helps to regulate the blood sugar levels when consumed regularly. However, consult your doctor before you start consuming the aloe juice. You need to have the dose prescribed by doctor so that it doesn’t interfere with the medicines you are having to curb blood sugar. Aloe Vera plant is considered to be a miracle plant because of its too many curative and healing health benefits.

Hair care
Speed up hair growth by massaging aloe into the scalp, letting it sit for 30 minutes, and rinsing. Reduce hair dandruff by mixing Aloe Vera juice with coconut milk and wheat germ oil. Massage into scalp and rinse.

Stimulates Metabolism
Aloe Vera juice also increases energy level and helps to maintain a healthy body weight. Drinking Aloe Vera juice regularly stimulates the metabolism and helps the body to burn calories more quickly. So Aloe Vera keeps you slim naturally.

Help in reproduction
Aloe Vera tonic is wonderful for the female reproductive system. It helps to rejuvenate the uterus. It is very beneficial to drink Aloe Vera juice if you are experiencing painful menstrual cycle.

Use as shaving cream
In-the-know beauty buffs swear by pure aloe as the perfect shaving cream: It’s antibacterial, which is great for nicks; it’s slippery, allowing for a nice close shave; and it moisturizes, too. You can use it on its own, or combine with other nourishing ingredients for a more luxe (but still DIY) product.

As Face wash
Mix 1 Tbsp aloe vera gel with 1 tsp almond milk, and 1 tsp lemon, wash and let sit for a few minutes before rinsing. Since some minerals found in aloe are antibacterial, this face wash is ideal for sensitive skin, breakouts, and rosacea, says Pekar. Need an anti-aging boost? Mix 1 Tbsp aloe with 1 tsp 100% raw organic coconut oil, massage into hands until the contents are warm, then wash and rinse.

Control bad breadth
Come a little closer…no, actually—don’t. When bad breath hits, drink up to 1/4 cup pure aloe vera gel dissolved in a 1/2 cup of water or apple juice, suggests herbalist Letha Hadady, author of Healthy Beauty. Aloe Vera contains an anti-inflammatory compound called B-sitosterol that soothes acid indigestion, a common cause of bad breath. But resist the urge to chug; in large doses, Aloe Vera can work like a laxative.

Wrinkle Repair
Skin loves Vitamins C and E which are present in Aloe, helping to improve skins firmness and keep it hydrated. Combining virgin coconut oil can make a creamier way to supplement nutrients, essential fats and moisture. Aloe Vera gel penetrates skin almost four times faster than water, and its super emollient qualities help it moisturize the under layers of skin.

Gastrointestinal disorders
For gastrointestinal disorders like indigestion, heartburn, stomach ulcers, haemorrhoids, congestion, urinary infections, colitis, prostate problems, rheumatism pain and arthritis, aloe vera juice can be taken orally. It helps in comforting these disorders.

Detox
Aloe Vera juice can be a great natural option for detoxing. Because of the way we live including stress, pollution and junk food, we need to occasionally cleanse our systems. Aloe Vera juice is an ideal way to do this because it contains many trace elements, vitamins and minerals that can help the body deal with daily stresses and strains.

Cardiovascular Health
Some research has shown that when doctors inject Aloe Vera extract into the blood, it drastically multiplies the diffusion abilities of red blood cells as well as the oxygen transportation. It contains nutrients that can regulate blood pressure, improve blood oxidation and circulation, lower cholesterol and make blood less sticky.

Get rid of Eczema
Aloe Vera can be applied topically to minimize inflammation, puffiness, and also itching onto the skin by using a lotion, cream, gel or shampoo. It is also available in tablet form, as a juice and a few other forms for the patients who wish to consume it orally.

Repair damaged tissue
Minimize damaged tissues because of frostbite. Try natural Aloe gel from a bottle or perhaps straight from a plant’s stem on to the infected place two times a day.

Vitamin and Mineral Source
Every day our body needs to ingest several vitamin and minerals and Aloe Vera juice contains a great deal of these. It includes vitamin A, vitamin B1, vitamin B2, vitamin B6, vitamin B12, vitamin C, vitamin E, niacin and folic acid. In addition to these, it also contains chromium, magnesium, manganese, zinc, copper, potassium, iron, sodium, calcium and others.
Source of article include:
http://www.stylecraze.com
http://www.prevention.com
http://www.thebeautypixie.com

http://blogs.naturalnews.com/aloe-vera-natural-magic-bullet/

Seven Tips For A Long And Healthy Life

 

As good as modern medical technology is, it can never save you from the problems caused by a life style that is unhealthy. Instead of getting a modern medical fix for every problem, it is far better to live in such a way that you will hardly ever fall ill.

An ounce of prevention is certainly better than a pound of cure. Here are seven tips on how to live a long and healthy life. In addition, the same life style that helps you to avoid illness also helps you to lose weight.

1. Get Enough Exercise

In the past people had to use their physical bodies in the course of their normal work. But today someone may get up, go to work in a car, then sit down, get up to go home in the car and when arriving at home, sit down again for the rest of the day. In such a life there is no physical labour. This physical inactivity is one of the main reasons for a host of diseases. Sport, running. walking and other things must be added to our life if our normal work does not require us to exert ourselves physically. I

2. Go to sleep when you feel sleepy

This may sound simple, but many people stay up late even when their body is telling them that it is time to sleep. Yoga and Ayurvedic doctors also say that it is better to sleep in the night and be active during the day. However, people such as students will take coffee and stimulants to study late into the night. Others develop the habit of remaining active at night and sleeping during the day. While we can do this, it eventually takes a toll on health. Alternative health doctors say that this kind of unnatural living is one of the contributing factors in the causation of cancer and other diseases

3. Eat when you feel hungry

This is also a simple idea, but once again we often go against the messages of the body. If you eat out of habit or due to social pressure at certain time of the day, even when you have no real appetite, then you will not digest your food properly. Acidity and indigestion begin, and this contributes to the likelihood of other more complex diseases taking root. Having an appetite is actually a sign of good health, but if you have no appetite you should wait a bit and then eat. (If you have no appetite even after awaiting a reasonable amount of time, then you should consult a doctor because something is wrong.)

4. Fast on a Regular, Systematic Basis

If you would ask any person to work 365 days per year without any rest, they would complain and say that they must have some rest or else they will break down. But we have never bothered to ask or to think about our digestive organs which we compel to work day after day without a rest. They cannot protest the way a person would to his boss, but they do give us signals that they cannot work non-stop. When we ignore those signals and still compel them to work, those organs break down. That is why periodic fasting is necessary. Refrain from eating for one complete day. This gives a rest to your digestive organs and also helps in the elimination of wastes from your body. Regular fasting allows a person to gain extra time for intellectual or spiritual pursuits. Fasting is not for hermits in a cave, but is a sensible practice that anyone can practice.

5. Wash with cool water before going to bed
As mentioned above, proper sleep is essential for the maintenance of health. If you wash your important motor and sensory organs (hands, arms, eyes, legs, mouth, genitals) before sleep using cool water, this will relax you and prepare you for deep sleep.

6. Perform meditation on a regular basis

Your body is linked to your mind. Many of the diseases of this era are psychosomatic. Stress and anxiety take their toll on our physical health. Meditation is a mental exercise which, among other things, allows you to detach yourself from the worries of life. Learn a simple technique and do it regularly.

7. Get up early every day

Once again the old proverb, “Early to bed, early to rise makes a person healthy, wealthy and wise.” I don’t know if it will make you wealthy, but it will certainly make you healthy. Your body needs just enough sleep, not too much and not too little.

Follow these tips and you can’t go wrong.

Links Between Stress, Shift Work And Serotonin Levels

 

The 21st Century is best characterized by the advent of ultra-modern technology, global commercial and business, and the unstoppable desire to get and stay ahead. Because of these factors, business corporations compete in a world where the economy is active 24 hours a day, seven days a week. This phenomenon created a demand for employees that would work even during the night up to the wee hours of the morning. This work schedule reversed employee lifestyle, making the day their time to for sleeping. Shifts may disrupt the normal body functions, hamper sleep cycles, and reduce the body’s serotonin levels. Serotonin is a neurotransmitter that is found in the central nervous system and impacts multiple functions like mood, sleep, sexuality, and appetite. This neurotransmitter may also promote cell regeneration.

Studies show that non-day shift workers tend to have lower levels of “feel-good” hormones called serotonin. Researchers at the University of Buenos Aires led by Dr. Carlos J, Pirola studied 683 men and compared 437 day workers to 246 shift workers. The results, the shift workers’ serotonin levels, measured through blood tests were significantly lower than those on regular day schedules. In addition to reduced serotonin levels, shift workers were also found to have higher cholesterol, hip-to-waist ratios, increased blood pressure, and higher triglyceride levels.

Because serotonin levels administer sleep patterns and other body functions, the University of Buenos Aires study suggested that shift work may also lead to a so-called Shift Work Sleep Disorder. People with this disorder tend to remain awake when they should be sleeping. These individuals can be very tired during waking hours. This disorder takes place because of a work schedule that takes place during the normal sleep period. Because of this, people who have difficulty getting sleep because their bodies are still programmed to be awake. The time of being asleep and being awake is different from what the body’s internal clock expects.

Other studies also found out that non-standard and night shift work may affect the cardiovascular and metabolic systems. These studies suggest that there is a possibility that shift work is directly responsible for high blood pressure and increased body fat, according the researchers of the Buenos Aires study. In addition to the disruption of sleep patterns, reduced levels of serotonin are also linked to other conditions like stress, anxiety, and depression.

Lifestyle changes can lead to improved serotonin levels. To make serotonin levels consistent, sleep patterns should be consistent and food regimens should include necessary vitamins and minerals to control the serotonin levels. Certain drugs and substances like caffeine, nicotine, alcohol, and antidepressants should be avoided because they may deplete serotonin production.

Individuals who want to improve their serotonin levels can use medication to aid them in their goal. The amino acid 5-HTP can be taken as a supplement and improve the body’s ability to manufacture serotonin. Another amino acid called L-tryptophan is used by the body to produce serotonin. However, before taking these supplements, patients are advised to seek the approval of doctors and other health professionals. Individuals who choose to work in the night should maintain adequate rest to lessen ill-effects that may develop. Healthy lifestyles and nutritious food regimens may improve serotonin levels and improve one’s quality of life.

Top 10 Fat Loss Foods

Natural News Blogs 5 Natural Antibiotics that Kill Superbugs

Natural News Blogs 5 Natural Antibiotics that Kill Superbugs » Natural News Blogs

How Starving Your Body Can Make You Gain Weight

One of the things that makes people not get the weight loss results that they want is that they may occasionally be starving their bodies.

There are two basic ways that this can happen. One is for it to be done inadvertently—like when you just get busy and forget to eat.

Another is when you purpose deprive your body of food to try and “speed up” your results.

Regardless of how it happens, either scenario in this case is equally damaging. Although you will decrease the calories that you take in which may lead to some short-term weight loss, the kicker here is that you will be slowing down your metabolism.

What this means is that after the starving is over, your body will hold onto the next meal you eat for dear life, expecting be  starved again.

If you allow starvation to become a habit, you will actually be contributing to your own weight gain in the future.

Therefore, make sure that you are keeping your meals no more than 4 hours apart. As long as you do this, you will be supporting the healthy metabolism that you’ll need to lose the kind of weight that you’ve committed to.

 

http://plrplr.com/93504/weight-loss-tip-12-how-starving-your-body-can-make-you-gain-weight/

How to Start a Raw Food Diet!

Sugar Addiction, Tolerance and Withdrawal

A previous article covered the DSM-5 criteria for addiction with respect to sugar. I left the final two for another article because they take a bit more explanation. For the sake of completeness, here they are. I promise to keep this short and simple.

Tolerance and withdrawal are linked with addiction, but addiction can occur without them. Once called the classic markers of addiction (criteria 1 and 2 in the DSM-IV), tolerance and withdrawal have been moved to 10th and 11th places in the DSM-5 criteria for substance abuse disorder.

Tolerance
Tolerance is reduced effectiveness of an addictive substance. We'll talk about sugar. A larger dose is needed to obtain the same effect, which may increase sugar intake.

Tolerance involving endorphins occurs with sweet substances. Both sugar and artificial sweeteners can change endorphin (beta-endorphin) function through up- or down-regulation. Endorphins are produced in response to pleasure or pain.

Serotonin is another brain chemical that alleviates pain, and tolerance can occur to its effects, as well. Serotonin production is higher when insulin release is higher, so more sugar means more serotonin.

Carb sensitivity - the exaggerated release of extra insulin when eating sugar - would also increase serotonin production. So serotonin goes quite high when a carb-sensitive eats sugar.

Withdrawal
Withdrawal is a predictable set of symptoms that most addictive substances will produce when chronic use stops or drops.

Withdrawal includes physical symptoms and negative moods, both associated with low levels of specific brain chemicals.

It's common to use more sugar, or a closely related food, like fruit, to relieve or avoid withdrawal symptoms.

Positive and Negative Reinforcement
Addiction involves two types of reinforcement. Positive reinforcers establish and sustain habits by causing pleasure. That's what typically creates an addiction in the first place.
Negative reinforcers establish and sustain habits by alleviating pain or distress. If eating sugar takes away the discomfort of withdrawal, the sugar is a negative reinforcer. That's true even though it started as a positive reinforcer.

Most addictions will run in this direction - toward seeking negative reinforcement to stop withdrawal - no matter how "positive" the reinforcing effects of the substance or food were in the beginning.

Any positive reinforcer can be addictive. Any negative reinforcer can be addictive, too. The negative reinforcer can be either a substitute or the substance itself.

So anything that's substituted for sugar and takes away withdrawal symptoms (negative reinforcement) has addictive potential. I'm thinking fruit, agave syrup, sweeteners.

What Withdrawal Looks Like
80% of self-labelled chocoholics reported irritability or depression when avoiding or cutting down on chocolate. They felt preoccupied with chocolate at those times. Abstinence from chocolate led to relapse and overeating of chocolate in all participants.

One thing that occurs during withdrawal is craving. A craving is an intense urge or desire for a substance. Cravings are typically highest when withdrawal is most severe - and the greater the intake, the greater the withdrawal and craving.

Cravings may be triggered externally (seeing or smelling the sugary food) or internally (tasting a little bit). Withdrawal is a type of internal triggering.

Among women, chocolate is the most craved food, and the cravings peak premenstrually. Chocolate contains stimulants and mood-elevators, including caffeine, theobromine (similar to caffeine), tyramine and phenylethylamine (the being-in-love chemical). These were defined as the "psychoactive components" of chocolate.

Yet, when chocolate wasn't available, all the substitutes were sweet, rather than stimulants like caffeine.

PMS and morphine withdrawal share several symptoms, including cramping, carb craving, sweating, fever, increased appetite, insomnia, irritability and nausea. During PMS, endorphins drop, so PMS has been described as periodic withdrawal from endogenous opioids.

Or periodic morphine withdrawal??

Ending sugar addiction can be difficult. But you want to conquer it and feel free, right? Claim your free instant access to my article "The 3 Biggest Mistakes People Make When Trying to Quit Sugar" when you visit http://www.FoodAddictionSolutions.com You'll discover exactly what you need to do for your success.

Brought to you by Joan Kent, dedicated to helping you triumph over sugar addiction and transform your health, moods and weight.

http://ezinearticles.com/?Sugar-Addiction,-Tolerance-and-Withdrawal&id=8839745

Leptin: Fat Loss for Smart People!

Olive Oil Is The Healthiest Choice When It Comes To Frying Food, Study Finds

 

 

(NaturalNews) A new study published October 22 reinforces once again that olive oil is one of the best oils for cooking compared to other seed oils. Researchers based their conclusion on a few different factors, including nutritional content and the oil's ability to maintain quality under high temperatures.Published in the American Chemical Society's (ACS) Journal of Agricultural and Food Chemistry, scientists note that various oils have different physical, chemical and nutritional properties that can be degraded under high heat and repeated use.

Many cooking oils can become impaired while heating in the pan or frying, and the food that you're cooking can actually also lose its nutritional content, making your choice of oil critical for producing a healthy dish.

Mohamed Bouaziz, one of the study's authors, and his colleagues say that when some oils are heated to certain temperatures they can change form and create new compounds that are potentially toxic to consume. These byproducts contribute to the reduction of the food's nutritional content.

Olive oil withstands high temps, maintaining its impeccable, healthy qualities, scientists say

"The researchers deep- and pan-fried raw potato pieces in four different refined oils -- olive, corn, soybean and sunflower -- and reused the oil 10 times.

"They found that olive oil was the most stable oil for deep-frying at 320 and 374 degrees Fahrenheit, while sunflower oil degraded the fastest when pan-fried at 356 degrees," stated the ACS press release.

"They conclude that for frying foods, olive oil maintains quality and nutrition better than seed oils." Olive oil is one of those ancient gems of a food that has been around for centuries, particularly in the Mediterranean.

The best type to use is "virgin" or "extra virgin" olive oil, as fewer chemicals have been used for extraction. The more chemicals involved in extracting the oil from olives, the more it loses its nutritional value, according to a Natural News report published last May on the oil's benefits.

"True virgin olive oil has an abundance of antioxidants, vitamins and minerals. It has been used for centuries for its anti-inflammatory properties. Because it is derived directly from the fruit of the plant, it also helps with digestion."

Olive oil extremely useful in treating a variety of ailments, studies find

The health benefits don't stop there.

Oleocanthal, the phytonutrient in olive oil, actually mimics the effect of ibuprofen in that it reduces inflammation and can decrease women's risk of developing breast cancer and its recurrence, according to the Olive Oil Times.

Scientists are also studying other compounds found in the ancient oil including squalene and lignans, which could possibly help fight cancer. Olive oil is rumored to reduce the risk for heart disease, as it lowers the body's levels of total blood cholesterol. Regular consumption may decrease both systolic and diastolic blood pressure, scientists say.

One "prominent cardiologist" recommends consuming up to two tablespoons a day to fully enjoy the oil's various benefits, reports the Olive Oil Times.

"Although the reasons are still not fully clear, recent studies have proved that people with diets containing high levels of olive oil are less likely to develop rheumatiod arthritis.

"A high consumption of olive oil appears to improve bone mineralization and calcification. It helps calcium absorption and so plays an important role in aiding sufferers and in preventing the onset of Osteoporosis."

Older individuals who consume olive oil daily are better protected against having a stroke, according to a recent study conducted in France and published in the online issue of Neurology. The "intensive" consumers of olive oil experienced 41 percent fewer strokes compared to those that didn't use the oil at all.

Sources:http://www.acs.org

http://pubs.acs.org

http://www.oliveoiltimes.com

http://www.naturalnews.com

http://science.naturalnews.com

http://www.naturalnews.com/047476_olive_oil_healthy_food_fried_foods.html

The Truth About Alcohol (+ 5 Tips For Smarter Holiday Sips)

 

Nutrition Tips / November 18, 2014

           
 

Mixing, mingling and making merry this holiday wouldn’t be the same without alcohol. But for those of us with an agenda to neutralize weight gain, adding alcohol to the equation makes this a tough one to balance. Here’s why:

Alcohol is the second most potent source of calories  Partying with alcohol is fun because we like feeling intoxicated, but this intoxication comes with a caloric price tag. One gram of alcohol is 7 calories, which is more than one gram of carbohydrate (4 calories) and protein (4 calories) but less than one gram of fat (9 calories).

We don’t burn extra calories to metabolize alcohol  Not like we do from digesting carbs, fat and protein. This phenomenon, called the “thermic effect of food”, refers to the energy we use to digest food into small, absorbable components. Because alcohol is so easy to absorb, it enters our bloodstream without burning any extra calories.

Your liver does the dirty work  Because alcohol is seen as a toxin, the liver prioritizes metabolizing alcohol first (get in line, fat…it’s not your turn!) which means you won’t be burning calories from other sources while that happens. The liver is only able to clear alcohol at a rate of around one ounce liquor per hour, which is why consuming more than this will leave you feeling tipsy.

Alcohol makes your blood sugar drop, making you want to reach for carbs  The liver helps keep our blood sugar steady, but a liver busy at work metabolizing alcohol can’t do this effectively, causing your blood sugar drops and stays low until the alcohol is metabolized. This explains why you crave carbs and wake up the next day with a headache.

Alcohol calories that aren’t burned will be stored as fat  This is true for all extra calories eaten no matter the source, but what makes alcohol calories worse is that they are stored in your liver first. It takes time for the liver to ship out the alcohol-induced fat for proper storage in your fat cells. If the liver doesn’t do this fast enough (or if you drink too much, too often) the fat stays stuck in your liver and around your abdomen giving you what we refer to jovially as a “beer belly.”

This of course doesn’t mean you need to completely dodge all social sips this season. Here are some tips to help prevent you from gaining too much of your holiday cheer:

1. Pour yourself half as much. This will help you limit yourself to one or two drinks per party.

2. Avoid higher calorie mixed drinks like eggnog, margaritas, mudslides, or other sugary mixed drinks–or have one and consider it dessert.

3. Alternate between having alcohol and water to stay well hydrated.

4. Sip slowly and take the time of enjoy your alcoholic beverage.

5. Keep your alcohol budget at or below 200 calories. Pick these lower calorie alcohol alternatives:

• Red or white wine: 5 ounces | Calories; 125, Carbohydrate: 4g
• Light beer: 12 ounces | Calories: 100; Carbohydrate: 5g
• Champagne: 5 ounces | Calories: 100; Carbohydrate: 1g
• Vodka, whiskey, rum or gin: 1.5 ounces | Calories: 96; Carbohydrate: 0g

How do you keep tabs on your alcohol intake during the holidays?


http://blog.myfitnesspal.com/2014/11/the-truth-about-alcohol-5-tips-for-smarter-holiday-sips/?utm_source=MFP&utm_medium=email&utm_campaign=weekly_20141124&mkt_tok=3RkMMJWWfF9wsRons63OZKXonjHpfsX76%2BQqW6W2gYkz2EFye%2BLIHETpodcMTcpqPa%2BTFAwTG5toziV8R7DBLM153N8QXRTg

5 Foods To NEVER Eat

How Fitness Can Save a Relationship

       

 

I’ve got a secret to tell you: Relationships and fitness go hand in hand. They are both hard work but well worth it. Any romantic relationship that is worth something is always going to be hard work. Just like getting in shape and becoming healthier require time and effort. I believe that if we approach our relationships the same way we approach our fitness, the relationships could be improved.

There are many things that can cause a relationship to lose its sparkle. In the beginning things are great, there is a “new relationship smell” in the air. You are so amazed by this shiny, new addition to your world. Then life gets messy. For my married people we know how life can change really fast. The newness starts to wear off once we get settled into being married. The bills start to come in, then suddenly, babies are brought into the equation and these little people don’t care that mommy and daddy need “alone time.” Personal alone time includes the peace of going to the bathroom. Sounds romantic!

For those of you dating, the new relationship gets a little dry when you’ve gone to the same restaurant three times in a row, you start to pick out those little quirks that aren’t as charming as you remember, you start to feel bored with the relationship and that new shiny addition isn’t so interesting anymore. In the beginning of the dating phase the goal is to learn about the other person because they are interesting and charming.  We can feel self conscious and worried when the “newness” wears off because you have to get down to the core of your partner and show your own core in return. A mutual fitness adventure can make the journey to the core much smoother.

When people have been in a long term relationship and things start to get stale, they often look for ways to spice things up. Some people turn to social clubs, others read books or visit specialists for advice.  Fitness could be the activity that shows you more about yourself and your partner than any book or knitting circle.

Let’s face it. No one is perfect and we all have a body part(s) that we would love to improve. No one is alone in the battle of the bulge. We all have a desire to understand and sometimes rediscover our partner so that we can get some of that old magic back. Fitness may be the aerobic kick in the butt your relationship needs. Don’t take the “New Year’s Eve” approach to this idea. You know who I’m talking about. The folks that join whatever the latest craze is without even knowing what the heck it is. Those are the same people who are consistent and motivated for the first two months and then never set foot in the gym again. I’m wearing a guilty expression because I have been one of these people.

Sit down with your partner and have a real discussion with no phone, television or distractions. Talk about what you both see physically that you want to change and then honestly discuss the things that would keep you from making these changes. Research together what kind of programs you would be interested in. There are many trainers that do couples fitness. You don’t have to join the most expensive gym or have the latest gear. Go in and talk with a trainer about what you want to do at home and they can help lead you in the right direction. Contact me and I will give you a few pointers (free).

Embarking on a fitness journey together forces both people to communicate, be supportive, strong, and weak. Mutual vulnerability is an excellent way to reach a relationship breakthrough.

So instead of going to the library and checking out all 156 relationship advice books, sit down and have a chat with your loved one about getting fit. That shiny, new, love-buzz feeling will be back before you know it. And yes, sex counts as part of your fitness plan. 
 
Natasha Miles, MeetMindful.
Photo credit: Thinkstock

http://www.care2.com/greenliving/how-fitness-can-save-a-relationship.html

10 Stay-Skinny Secrets of Women Who Never Diet

 

 

Posted by: Bon Heur in Diet and Exercise, Featured November 18, 2014

You know her: She eats an ice cream cone like no big deal. And you know she doesn’t always order salad. But she doesn’t have superwoman genes. So how come she doesn’t have to go on a diet? “Diets don’t work. They fail all the time,” says Carla Heiser, a registered dietitian and board-certified specialist in nutritional and metabolic medicine in Chicago. Here are the 10 rules your diet-eschewing pals live by—without having to think about them.

1. Every day isn’t a special occasion. Office doughnuts, a decadent restaurant meal, cake at a friend’s birthday party. These events happen so regularly that it’s easy to justify any day as splurge-worthy. While occasional treats are must-haves, your diet as a whole is what keeps your weight steady, says Heiser. So choose your treats wisely and cut out the rest. Maybe split a crème brûlée with your husband on date night, but pass on the cookies at the meeting during the day. Or celebrate your birthday with cake, but not everyone’s.



2. Talk—a lot—over dinner. Yes, you’re at the table to eat, but you’re also there to catch up with your fellow diners, so make them the star of the show. The gabfest can slow you down so you naturally eat less. In one study in The Journal of Clinical Endocrinology & Metabolism, researchers asked people to consume a bowl of ice cream in five or 30 minutes. Those who enjoyed it slowly excreted more of the “stop eating” gut hormone called peptide YY and reported feeling fuller. So relish the lasagna, but love the company more.
 
3. Don’t waste time on diet foods. Foods with low-fat or low-calorie labels sound good in theory. The problem is that these are often heavily processed and high in carbs. “These will convert to sugar in your body, potentially contributing to weight gain,” says Heiser. What’s more, companies enhance these products after removing fat by pumping them with sugar, salt and other additives. “Women who don’t diet are still reading ingredient labels,” says Lori Shemek, PhD, author of the forthcoming book fight FATflammation. But they do that to cut through the tricky health claims splashed across the front of the package to find out what’s really in the food.


 
4. No food is “bad.” It doesn’t pay to refer to brownies as “bad” and kale as “good.” In a University of Toronto study, women who were deprived of chocolate for a week experienced more cravings and were more likely to eat more chocolate. A later 2010 study confirmed the results: If you tell yourself you can’t have chocolate and try not to think about chocolate, you obsess over…chocolate. And find yourself scarfing Snickers. It ties back to thinking you’re a dieting failure, which makes you feel guilty and overeat as a result. For a happier relationship with food, ditch “bad” from your vocabulary.
 
5. Get your beauty rest. When you’re busy, the first thing that takes a hit is sleep. But if you want to maintain a healthy BMI, research is showing that sleep takes top priority. In fact, on days when you’re sleep deprived and you have to choose between an extra hour of shuteye or waking up early to work out, Dr. Shemek suggests snoozing. “Lack of sleep has hormonal effects that create weight gain and alter your appetite to prefer high-calorie foods. Besides, you won’t have the energy to exercise effectively,” she says.



6. Let yourself off the hook. You’ve just eaten a cheeseburger and polished off the fries. Even if it wasn’t reflective of your healthy eating goals, forgive yourself and move on, promising to eat better at the next meal. Self-compassion can lead to a better relationship with food and a healthier BMI, reveals new research from the University of Waterloo in Canada. Lower self-esteem may lead to disordered eating (like bingeing) that cause weight gain. “Treat yourself like you treat a loved one: with encouragement and affirmation,” says Dr. Shemek.

7. Avoid diet soda. Artificial sweeteners are controversial. While some studies show that they don’t affect weight, other research suggests that calorie-free drinks may cause weight gain by stimulating hunger. Dr. Shemek advises avoiding them completely. “Diet sodas set the brain up for wanting more sugar, and many people get addicted to them,” she says. Plus, ordering a diet soda can make you think you’re saving calories there, so you might as well get the mac and cheese instead of a salad.

8. Experiment in the kitchen. Healthy eating is never boring if you’re jazzing up your meals with herbs and spices. They amplify any dish’s flavor and replace fat while still being just as satisfying, says research from the University of Colorado in Denver. And adding spices like red pepper flakes and cayenne has been shown to boost metabolism, helping you burn a few extra calories from your meal. So add a dash of smoked paprika in place of butter on steamed broccoli. Rather than plain roasted chicken breast, sprinkle on a variety of dried herbs, garlic powder and chili flakes. Bon appetite!


9. Don’t count calories. There’s a huge difference between how your body uses 1,000 calories of junk food and 1,000 calories of whole foods, says Heiser. Getting wrapped up in calorie counts could make you deny yourself calorie-dense, yet nutritious, foods like fatty fish, avocado, oils like olive and coconut, nuts and dark chocolate. Focus on filling your plate with real foods with an emphasis on protein (fish, chicken, tofu), vegetables and a source of healthy fat. Well-rounded meals coupled with heeding your hunger cues can keep you at a healthy weight, she says.



10. Eat sugar smartly. Sugar is simply not good for you. “Your body can only handle so much at one time. If you overdo it, you store it as fat,” says Heiser. But that doesn’t mean you should cut it out completely. “Figure out what your body can handle,” she says. Do you feel tired and bloated after a few cookies? Based on your reaction, you’ll know if you should cut back. After all, food is supposed to make you feel great—and any woman who doesn’t diet knows that.
 
Source:womansday.com

http://www.healthdigezt.com/10-stay-skinny-secrets-of-women-who-never-diet/

How to Bounce Back After a Bad Night’s Sleep

  

 

Posted by: Kurt Raven in Daily Health Tips, Featured November 17, 2014

 

So, you had a disturbed sleep last night! May be you were up till late night going through facebook posts and had a mug of coffee too; may be you were disturbed. Whatever it is, not being able to sleep throughout a night is disturbing in itself, but it is common to many of us. Now you are feeling tired, bloated, acidic in mouth, and so on, but overall you are craving for a good sleep. Until you go to bed tonight you need to perform all the prescheduled tasks.

Here is how to bounce back after a bad night’s sleep.

Beverage
The first thing you are going to do is indulge in mugs of coffee to try to shake off the feeling of sleepiness. But this is a mistake. You need caffeine, especially on such days, but only in moderation. Taking more than two mugs of coffee can make you more fatigued.

Green Tea
You can have one cup of green tea instead of one cup of coffee. This will help you stay awake and at the same time destroy the harmful free radicals accumulated in your body due to disturbed metabolism owing to lack of sleep.

Sugar is prohibited
Lack of sleep throws your metabolism out of gear. The normal process of breaking down of sugar into energy goes haywire. Thus sugar accumulates in your body. So if you are feeling like having something sweet the next day you should exercise refrain. You may feel more fatigued.

Take a nap
The best medicine for symptoms of sleep deprivation is sleep itself. So if you get a window of opportunity such as during the recess time, grab it to have a catnap. Get a comfortable and peaceful places to lie and just fall asleep. Tell your colleagues or friends to call you up after one hour or so.

Get some sunlight
Sunlight is rich in vitamin D and getting enough sunlight for at least 15 minutes can make you more alert.

Exercise
Some light aerobic exercise can help your heart pump more blood and thereby generate more energy. Do some cycling or take a stroll in sunlight. You will feel better.
 
Source: healthdiytips.com

http://www.healthdigezt.com/how-to-bounce-back-after-a-bad-nights-sleep/

From Birth to Death, Diet Affects the Brain's Health

by Christopher Wanjek   |   November 19, 2014 07:17am ET 

WASHINGTON — Sound body, sound mind, the saying goes. Now, scientists have found support for this adage in researching showing that poor diets may adversely affect mental health in all stages of life, from fetal development through old age.

Studies presented here today at the Society for Neuroscience annual meeting find that the typical, modern Western diet, when consumed by the mother, may hinder the development of a baby's brain while still in the womb. That same diet can lead to depression among adolescents, and contribute to dementia and Parkinson's disease in older adults.

One study examined a high-fat diet in pregnant monkeys. Researchers at the Oregon National Primate Research Center in Beaverton, Oregon, found that baby monkeys exposed to a high-fat diet in the womb were born with fewer dopamine fibers and receptors in a brain region called the prefrontal cortex.

Because dopamine helps regulate the brain's food-reward pathway, these monkeys grew up craving more flavorful, high-fat, high-calorie foods to satiate their appetites, said lead author Dr. Heidi Rivera, a researcher at the center. As a result of this behavior change, the monkeys built up excess fat tissue early on, and such fat is hard to shed. [3D Images: Exploring the Human Brain]

In a similar study on mice, presented here on Monday, Duke University researchers found that a mother's high-fat diet triggers brain inflammation in the developing fetus, leading to anxiety and hyperactivity in the offspring. This supports observations in humans that obesity in pregnancy is associated with childhood attention deficit hyperactivity disorder (ADHD), said Dr. Staci Bilbo of Duke, who led the study.

Diet and the teenage brain

Turning from in-utero development to the teenage years, researchers at Emory University School of Medicine in Atlanta found that a high-fructose diet may exacerbate depressive-like symptomsin adolescents.  
Fructose, or fruit sugar, is found naturally in fruits and vegetables but is added in unnatural amounts to beverages and processed foods, often the staples of the teenage diet. A team led by graduate student Constance Harrell found that rats fed a high-fructose diet for 10 weeks showed an altered hormonal response to stress at a genetic level. The response was consistent with what is seen in people with depression.

Harrell said that such a profound dietary effect is of particular concern during the human teen years, a critical time for the development of the brain's stress response.

Obesity and dementia
 
Researchers from the Australian National University found that the obesity epidemic may be contributing to the dementia epidemic. A study led by Dr. Nicolas Cherbuin followed 420 cognitively healthy adults who were in their early 60s at the study's start. Over an eight-year period, the team tracked changes in the participants' body weight as well as the size of each person's hippocampus, a region in the brain critical for long-term memory. 
As estimated from brain scans, the hippocampus shrunk with each pound packed on at a rate of 7.2-percent shrinkage for every 2-point increment in BMI (body-mass index, a measure of obesity). Normal shrinkage at this age is only about 0.5 to 1 percent, Cherbuin said.

The study adds to other observational evidence that "being overweight or obese is associated with poorer brain health in older adults," Cherbuin said. "Obesity is associated with a two-fold increased risk of dementia and 60-percent increased risk of Alzheimer's disease," he added. Those results are based on his earlier research findings.

Calorie restriction has been shown to slow the aging process in mice and monkeys. Now, researchers at Monash University in Melbourne, Australia, have identified a hormone that may provide the same benefits, only without the need to so drastically reduce what people eat.

The hormone is ghrelin, the so-called "hunger hormone" that helps regulate appetite. The Monash team worked with mice that were placed on a calorie-restricted diet and were genetically engineered so that they would not produce ghrelin. These mice did not live longer than mice that were not on a diet, demonstrating that ghrelin may be a key element in providing longevity benefits in such a diet.

The researchers then injected ghrelin in mice with Parkinson's disease and found changes in the animals' brains associated with a decrease in cell loss from Parkinson's.

Jacqueline Bayliss, a graduate student who presented the study, stressed that this is an early phase of research, however promising for the treatment of Parkinson's.

Together, these independent studies "demonstrate the complex effects that diet and obesity have on brain health, mental function and behavior," said Dr. Ralph DiLeone of Yale University, an expert in neurobiology who was not associated with any of the presented research. "[D]eepening our understanding of those relationships … may eventually lead to better treatments for many neurological disorders."

Follow Christopher Wanjek @wanjek for daily tweets on health and science with a humorous edge. Wanjek is the author of "Food at Work" and "Bad Medicine." His column, Bad Medicine, appears regularly on Live Science.


http://www.livescience.com/48814-diet-affects-brain-health.html


 

Five Steps To Get Back Into Your Fitness Routine

Dick Talens 21 November 2014 3:00 AM                

                  

We’ve all failed to keep up our exercise routines at some point. Weeks without training, consecutive days of binging, terrified to step on the scale — it happens to the best of us, and it’s always hard to get started again and get back on the horse. Here’s exactly how to get back into your fitness routine.

Step 1: Realise That Falling Off The Horse Is Normal

I’ve written a lot about self-compassion, so I won’t beat that horse to death. (Otherwise you won’t be able to get back on it, amirite?) But it’s important to show yourself some self-compassion.

Look, falling off the horse is completely normal. Everyone does it, and it doesn’t make you weak-willed or undisciplined. It makes you human. It’s important to come from a place of self-compassion here so that you can try again.

We’re going to go through an exercise that’s used in the field of social work in order to improve self compassion around this situation. It may seem silly, but it will greatly increase your forgiveness for this misstep.

Split yourself up into three different personas:

• The criticiser — The person who is angry that you fell off the horse.
• The criticised — The person who is defensive about the potentially hurtful things that the criticiser is saying.
• A compassionate mediator — Someone who is going to look at things objectively and help figure out how to move forward. You can pretend that this is the most compassionate, understanding friend that you have.

Now, run through the dialogue that the criticiser would say. You know, the things that you’re internally berating yourself about for stopping your regimen. Notice the charged words that are said and how they make you feel.

Secondly, run through the dialogue that the criticised person would say. Talk about how hurtful the criticiser’s words are and how they don’t make you feel like continuing.
Lastly, go through the compassionate mediator’s role. You’re going to show an extreme amount of compassion for the person being criticised. It’s important to note that this does not mean making excuses, but rather, be empathetic and understanding of the situation at hand.

Mediate those two sides. Talk about how the criticiser’s intentions are probably good, but the way that they are expressed hinder the ability to progress. (Remember, the mediator should be compassionate towards both parties.)

Go through a plan of action in which the criticiser will be happy that you’re going to prevent this misstep in the future. This is a good place to run the “Time Machine” exercise in order to talk about what you could’ve objectively done to minimise the amount of derailing. The criticised person will feel supported in his endeavours and understand that he/she is not defined by his misstep.

You’ll find that when you practise going through this exercise, you’ll start to show yourself a lot more self-compassion for falling off the horse.

Step 2: Evaluate Your Losses Objectively, Without Judgment

Once you show yourself some self-compassion, you can now evaluate your losses objectively, without judgment. Your losses can be broken down into two categories:

Muscle And Strength Loss

If your layoff was under three months, then chances are you did not lose very much muscle.
According to Sports-Specific Rehabilitation, “Strength trained athletes retain strength gains during short periods of inactivity (two weeks) and retain significant portions of strength gains (88% to 93%) during inactivity lasting up to 12 weeks.”

If you’ve gone without training for longer then that, don’t fret. Bodybuilders and strength athletes have long observed that even after a long period of inactivity outside the gym — sometimes lasting years — previous levels of strength came back relatively quickly. It’s almost as if one’s muscle retains a “memory” of how strong it once was. (Hence, the term for this is “muscle memory”.)

Scientists were actually perplexed about this phenomenon until recently, when it was discovered that the nuclei of muscle (called myonuclei) actually stay intact even through atrophy.

In short, strength comes back quickly.

Fat Gain

If you have been feasting and binging for several days, or even weeks, the number on the scale may shock you. It’s typical for clients to put on as much as 5% of their body weight (10 lbs for a 200-lb man). One female client put on 8% additional body weight (about 10 lbs for a 135-lb woman).

But most of this weight is probably from excess water retention, not fat.

Basically, the scale is lying to you. Realise that it takes a surplus of 3,500 calories to gain one pound of fat. Think objectively and without judging yourself: Do you think that you racked up that much of a surplus?

Possible, but not likely. In all likelihood, most of it is water weight. Take a week on a relatively moderate caloric deficit (20% or so) then step on the scale again so that you can come to an objective conclusion. Additional water weight should subside by this time.
Taking the scale at face value is particularly dangerous without doing the protocol above. I’ve seen clients who fell off the horse completely, because they assumed that they undid all of their progress. In reality it would have only taken a week or two to undo damage.
Often it’s not the two-week vacation that someone takes that leads to their fitness doom, but the illusion that this doom had already occurred.

I have personal experience with creating this self-fulfilling prophecy. In 2006, I lost 40 pounds in four months and then competed in a bodybuilding contest. After gorging myself for two days straight post-competition, I stepped on the scale and saw that I had gained a whopping twenty five pounds. Rather than realise this caloric accounting is impossible, I felt defeated, allowed myself to continue gorging, and ended up weighing 200 pounds within six weeks. (And no, that was not water weight.)

The moral of the story is this: When you fall off the horse, whether you think you’re past the point of no return or not, you are probably alright.

So analyse objectively, without judgment. Better yet, talk to an experienced coach if you don’t feel like you can be objective with yourself.

Step 3: Show Gratitude For How Far You’ve Come

Let’s say you won the lottery tomorrow. You’d be pretty f#&#&#&g happy, right? Of course you would.

But that happiness fades away quickly. As it turns out, research shows that you probably wouldn’t be happier than the average person, and only marginally happier than someone who was paralysed in an accident (if they were already a happy person).

When it comes to happiness, us human beings are equally incredibly resilient and stubborn. We are always establishing a new baseline of happiness, and I see this in my clients all the time.

One client went from dumbbell chest pressing 40lbs to 100lbs in a few short months. (Honestly, there were some amazing genetics at play here, since that took me a total of three years.) Yet, after a short break he was incredibly displeased that he could only do 80lbs.

When you focus on how much you “once could do”, you idealise your past similar to the paralysed individuals in the study above. (I really don’t mean to equate losing 20lbs on your bench press to becoming paralysed, rather than display what happens when you idealise your past.)

Idealising the past will lead to preemptive feelings of defeat, hopelessness and self-hate.
But this can be prevented by showing a sense of gratitude. Take a step back. Think about how far you’ve come and how much work you put in to get there.

If you show a sense of gratitude with your progress to-date, you no longer focus on the 100lbs that you used to do, but the 40lb increase that you’ve accomplished. When you do that, you can again focus on continued growth rather than previous glory.

Step 4: Create A To-Do List For “Reboot Week” and Establish A Baseline

The penultimate step is to designate a week to get back on your program — we’ll call this “Reboot Week” — and create a detailed list of all the things you have to do.

For example, if you’re struggling with going back to the gym because you’re worried about how weak you’ll feel, then your checklist will look like the following:

Monday

• Diet: Hit your calorie goals within +/- 3%
• Training: Put on workout attire
• Get in car
• Drive to gym
• Do three sets of dumbbell chest press
• Do two sets of incline dumbbell chest press

Wednesday

• Diet: Hit calorie goals within +/- 3%
• Training: Put on workout attire
• Get in car
• Drive to gym
• Do three sets of barbell squats

And so on. Now here’s the important part: just get through your list without thinking about outcome whatsoever. It doesn’t matter if you’ve completely lost all of your strength (which you likely didn’t) or if you’re still up 10lbs on the scale. Focus on getting through your checklist.

Whenever you feel that voice inside of your head reminding you of where you once were, gently refocus back to your checklist and remain in the present.

By the end of the week, you’ll have your totals for your major lifts, as well as your weight and waist measurements.

Step 5: Crush Your Previous Baseline

That’s it. Once you beat all of reboot week’s previous totals, you will have re-established a positive feedback loop and you’ll be ready to keep kicking arse.

It’s intimidating when you’ve been away from the gym for a while, but you’ll thank yourself later for getting back on the horse.

A 5-Step Guide To Getting Back on The Horse When You’ve Fallen Off [Dick Talens]
Dick Talens is one of the founders of Fitocracy. He is now bringing his passion for health and fitness to as many people as possible through online training. He’s been named one of the world’s most influential people in Health and Fitness, but isn’t one of our 30 Under 30… only because he wrote it. Want to train with Dick? Get in the best shape of your life by January 1st with his new Fitocracy Team: Your Ultimate Transformation.
Image adapted from OpenClips, 2 (Pixabay). Additional photos by Bryan Ochalla, Hotel Der Oeschberghof, Maria Ly (Flickr).

http://www.lifehacker.com.au/2014/11/five-steps-to-get-back-into-your-fitness-routine/