7 Easy Ways to Boost Your Metabolism

By Michael Angelo, Senior Editor on Friday, July 15, 2011

Boosting your metabolic rate can help you lose weight. Follow these easy steps speed up your calorie burn.

Unfortunately, losing weight requires a little more effort than just taking a pill.  A sluggish metabolism can undermine your weight loss program and prevent you from losing weight. Here's seven easy ways to boost your metabolism and optimize your weight loss program.

Eat More High-quality Proteins
High-quality protein such as that found in lean meat, fish, chicken, eggs, nuts, soy and other vegetables is essential for the proper functioning of your metabolism. By giving your body a daily protein surplus you're in effect telling your body to burn to your body fat for energy because those fat stores are no longer necessary.  In time, this will lower your body fat percentage, will replace fat with lean muscle mass and will boost your metabolism. For the best results, aim to eat around one gram of protein for every pound you weigh.

Drink Green Tea
Green tea reportedly contains metabolism boosting properties that can help you to burn calories more quickly.  It's also a well known fat burner and contains plenty of antioxidants and polyphenols that benefit your body in a variety of different ways.  In fact, the benefits of green tea are so diverse that this nutrient comes in a variety of supplemental forms.  It can be taken as a fat burner in softgels, as an antioxidant in capsules and, obviously, as a drink in tea.  Ideally, you'll want to aim to consume at least two servings of green tea every day, sweetened (if need be) with stevia or honey.

Get More Sleep
There are things your body does when it's sleeping that it doesn't do at any other time; in fact, more than 75 percent of fat burning happens while you're asleep. When you are sleeping your body produces hormones which help to burn off fat.  If you have trouble sleeping at night and want to maximize your weight loss, try some valerian root, l-tryptophan, melatonin or diphenhydramine, or some combination of them. Try to go to bed around the same time every night, refrain from coffee, cigarettes and other stimulants before bed time and try not to oversleep.  Oversleeping will leave you feeling more tired in the morning than undersleeping.  Aim for the full eight hours of sleep per night, unless you know your body requires more or less.

Try Probiotics
Poor digestion could also be a factor in slowing down your metabolism. Imbalances of microflora in your gut can result in pain, discomfort and poor nutrient absorption.  Improve the efficiency of your digestive system with a cycle of probiotic supplements to rebalance the bacteria in your gut.  Once in your gut, these colonies of bacteria will help ensure you reap the full benefits of the food you eat, thus helping you boost your metabolism.

Drink More Water
Toxins can accumulate in the body, especially in the liver, blood and bladder, and can cause problems with your metabolism. They interfere, block, slow and taint the vitamins, minerals and nutrients coursing through your body.  Drinking plenty of water helps to flush toxins from your body, and aiming to drink one liter of water for every 1,000 calories is a good starting figure.

Try Coconut Oil
Pure coconut oil reportedly contains nutrients that boost your metabolism and burn fat. It's easy to cook with, smells great, tastes good and can be used in high heat.  Instead of greasing your pan with fats or butter, next time try coconut oil.  Just two teaspoons of coconut oil every day will give your metabolism a nice kick-start. Avoid taking more than four teaspoons per day, however, because coconut oil is high in calories.

Take a Metabolism-boosting Supplement
Metabolism boosters are all the rage right now and consumers have never had more choice than they do right now for choosing the best supplement.  Some metabolism boosters use acai berries and some use green tea.  Some will have ephedra extract and others will have caffeine.  Some are even stimulant free.  Where one supplement fails, another might perform perfectly.  The priority is finding the supplement that fits best with your lifestyle, activity level, diet, goals and budget.

Don't be afraid to check the ingredients list or to try different supplements, and don't forget the seven easy tips above for enhancing your metabolism.  There's a cornucopia of metabolism boosting supplements and tips available today that wasn't available more than a few years ago, so losing weight and boosting your metabolism should be easier today than ever before.  Most importantly, don't get discouraged if your weight loss plan seems to stagnate.  Rome wasn't built in a day and six pack abs don't grow on trees.  Persistence, diligence, patience - that's the name of this game.

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3 Ways to Start Losing Weight the Healthy Way

By Michael Angelo, Senior Editor on Thursday, July 14, 2011

With so many weight loss products on the market, it can be easy to forget the basics for losing weight. Here are three steps you need to follow to lose weight the right way

If you're trying to lose weight, you probably think that dieting and exercise are the two most important things that will help you lose weight. As important as they are, however, some people concentrate too much of their efforts on these two aspects of losing weight and forget the basics. Neglecting these three basic weight loss steps will result in an unsuccessful journey through weight loss.

Eat Healthy Foods

Dieting is a very important for weight loss. Many people change their diet by eliminating certain foods; however, this is not enough. You must replace the bad foods you eliminate with healthy foods. Whole grains, fish, fruits and vegetables should replace unhealthy foods in your diet. If you are allergic to certain healthy foods, you should take vitamin supplements to receive the benefits of the foods you can't eat.

 

Eat Breakfast

Breakfast is the most important meal of the day - it starts your metabolism. Your breakfast should consist of whole grains, fruit and foods with protein. Eating breakfast is even more important to eat on workout days. If you attempt to exercise without first eating breakfast, you will not see great results.

 

Eggs are great to eat before working out. The protein in eggs will give you a steady stream of energy throughout your workout session. Also, protein helps preserve muscle mass during workouts. 

 

Because oatmeal is high in fiber, it will lower your cholesterol and help you to concentrate on the tasks before you. Additionally, the fiber in whole grains detoxifies your body from any impurities. Consistently consuming fiber will make you feel energized, clean and healthy.

 

Do Cardio

It’s important to understand how different exercises work. Some exercises are designed to help you lose weight, but others are designed to help you build muscle. If your main goal at the moment is to lose weight, you want to focus on exercises that help you to accomplish that goal.

 

Cardio exercises are the best exercises for losing weight. Even better, cardio exercises don’t have to be boring and strenuous. You can get great results from sports and doing activities like tennis, swimming, jogging, walking and bicycling. However, the best cardio exercises are the ones you do consistently. If you enjoy activities like swimming or bicycling, do them on a regular basis. 

 

Try to avoid things that prevent you from using energy, such as elevators and cars. If you do not have to drive very far to reach your destination, take a bicycle instead of your car. If you are not in a hurry, take the stairs instead of an elevator.

 

If you can remember to do these three things, you will have an easier time losing weight. The smallest details are usually the details that are most important. Losing weight can be difficult for many people; however, it doesn’t have to be. You deserve to have a healthy, beautiful body. Your dedication and hard work will show great results in time.

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Omega-3: The Essential Fatty Acid Your Body Needs

By Marcelina Hardy, Staff Writer on Wednesday, July 13, 2011

 Cutting out dietary fats is crucial for losing weight but cutting out the wrong fats can be detrimental to your health. Learn how omega-3 fatty acid benefits your health.

A good fat?  Isn't that an oxymoron? Check out the facts on omega 3 and see why there's such things as good fats.

What Is Omega-3?
They are essential fatty acids. Your body cannot make these fatty acids, which is why you need to provide your body with them through food or supplements.

When your body gets the omega-3s it needs, the fatty acid helps your body make chemicals that help reduce inflammation in place such as your joints, tissues and bloodstream. This helps you move easier, helps your blood flow freer and keeps you from feeling as much pain. This improvement in bodily functions could help prevent illness and disease.

How Omega-3 Benefits You

• It Reduces Triglycerides
  A high triglycerides level could increase your risk for heart disease and stroke.  According to ScienceDaily, Denmark researchers found high levels of triglycerides increased the risk for ischemic stroke for men and women.  Lowering your triglycerides could decrease your risk for both of these diseases. According to Medline, researchers believe that fish oil can help lower triglycerides by as much as 50 percent.
• It Lowers High Blood Pressure
  If you have a difficult time keeping your blood pressure within normal levels, you may want to try fish oil. It’s believed that the omega-3 expands blood vessels, helping blood flow freely, which lowers the pressure. 
• It Reduces Menstrual Pain
  Reaching for OTC drugs every month? Consider switching it out for fish oil capsules instead.  Taking fish oil with or without vitamin B12 could help you just as much as taking over the counter anti-inflammatory drugs. 
• It Lowers Risk of or Improves Osteoporosis 
  Does your mother or grandmother have osteoporosis? Take some fish oil capsules along with your milk.  Medline reports it slows down bone loss and increases bone density in elderly people with osteoporosis. 
• It Reduces Pain and Swelling
  Feeling sore after a strenuous workout? Start popping fish oil!  If you feel pain and experience swelling, the National Institute of Health recommends taking omega-3 fatty acids. It helps stop the cycle of inflammation, which causes the pain. 
• It Alleviates Mental Illness Symptoms
  If you’re feeling as though your mental health medications are not quite helping all of your symptoms, you may want to speak to your psychiatrist about fish oil. The Journal of Affective Disorder published a study by the Psychiatry Department at the University of Sheffield in the United Kingdom about how there is a possibility that fish oil supplements can help with mental health symptoms in depression, bipolar and psychosis.

Other Benefits of Omega-3

• Controlling Attention Deficit Hyperactivity Disorder (ADHD)
• Improving skin ailments
• Protecting against Alzheimer’s disease
• Reducing rheumatoid arthritis problems

Omega-3 Supplements
If you don’t like fish or any of the other foods with omega 3 fatty acids, fish oil supplements can give you what you need. They are typically made from fatty fish such as mackerel, tuna, herring, halibut, salmon, cod liver, whale blubber or seal blubber. According to Medline, they also can include other beneficial vitamins and nutrients such as calcium, iron and vitamins A, B1, B2, B3, C or D.

Recommended Dosage from American Heart Association
American Heart Association recommends 2 to 4 g of omega-3 in capsules daily.  However, the exact dosage amount should be discussed with your doctor to ensure you take as much as you need without elevating your risk for bleeding.

Sources

• FAQ, How Often Should I Eat Fish?, Heart.org
• Good Fat, Bad Fat: The Facts About Omega-3, WebMD
• Increasing Triglyceride Levels Linked to Greater Stroke Risk; Study Finds Higher Cholesterol Levels Only Increase Risk of Stroke in Men, ScienceDaily.com
• Fish Oil, MedlinePlus, U.S. National Library of Medicine
• Omega 3 Fatty Acids, University of Maryland Medical Center
• Ask the Expert: Omega 3 Fatty Acid, Harvard School of Public Health
• Journal of Affective Disorder Vol. 48(2-3); 149-55

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Essential Nutrients for Pregnant Women

By Carolyn Occhipinti, Staff Writer on Tuesday, July 12, 2011

Proper prenatal nutrition is the key to having a healthy pregnancy and a healthybaby. Here's the rundown of the best nutrients for an expecting mother.

Eating a healthy and balanced diet is always a good idea, but when you're pregnant or trying to get pregnant, eating right is even more vital. Many of the most common birth defects can be caused by nutritional deficits during fetal development, so a healthy diet is one of the best ways to get that new life off to a healthy start.

While all nutrients are important, there are a number of vitamins and minerals that are absolutely essential to the proper development of the growing fetus. Any pregnancy diet should be designed to ensure proper levels of these nutrients. Women who are expecting should consult with their doctors to develop a plan for healthy eating throughout all stages of pregnancy.

In many cases, doctors will prescribe a prenatal vitamin to help ensure good nutrition, but it's still important for all pregnant women to eat a healthy diet. No vitamin pill can take the place of good nutrition, so it's vital for soon to be moms to develop healthy eating habits throughout all stages of pregnancy.

Calcium
One of the most essential nutrients for pregnant women is calcium. The growing fetus will need lots of calcium to develop strong, healthy bones, so moms to be should eat plenty of dairy products and other calcium rich foods. Women will need to consume between 1,000 and 13,000 mg of calcium per day, so reading labels is important when preparing those healthy meals. If women fail to get enough calcium during pregnancy their bodies could steal that essential nutrient from their bones, leaving them at increased risk for osteoporosis and other chronic conditions.

Vitamin C
Pregnant women should also be sure to get plenty of vitamin C in their daily diets, at least 70 mg per day. Fortunately, there are many delicious sources of this essential vitamin, including oranges, papayas, strawberries and grapefruits. Brussels sprouts, cauliflower, broccoli, green peppers and tomatoes are also rich sources of vitamin C. The daily diet should contain a good mixture of these delicious fruits and vegetables.

Folic Acid
Folic acid has often been called the pregnancy vitamin, and for good reason. This essential vitamin plays a major role in fetal development, and low levels of folic acid can result in many common birth defects. Because folic acid is such an important nutrient for pregnant women, many common foods – like breads and cereals – are fortified with the vitamin. However, pregnant women should not rely exclusively on these fortified foods. It is also a good idea to eat foods rich in folic acid each day. Some of these folic acid rich foods include lima beans, black beans, chickpeas and black eyed peas. Leafy green vegetables and veal are also good sources of folic acid, so it shouldn't be difficult to design a healthy diet with adequate levels of this essential nutrient.

Eating a healthy diet rich in these essential vitamins and minerals is one of the best gifts expecting mothers can give to their developing babies. Good nutrition starts long before birth, when the growing fetus is completely depending on its mother for nutrition. Pregnant women need to do their part to ensure that their babies get the nutrition they need for a good start in life.

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Win the Fight Against Acne With Probiotics

By Marcelina Hardy, Staff Writer on Monday, July 11, 2011

From their teenage years, well into their 40s, many people struggle with unsightly acne. Keep reading to learn out probiotics can help.

If you struggle with acne, you aren’t the only one.

Statistics show that 25 percent of adult woman and 50 percent of adult men experience acne, sometimes well into their 40s^[1]. While this may make you groan at the thought of dealing with it for about half of your life, there may be hope for you with probiotics.

Why You Should Naturally Treat Acne
Sure, you can set up an appointment with your physician or dermatologist to get some heavy-duty acne medications, but what's it really doing? It’s simply covering up the root of the problem of your acne.

Since you aren’t relieving the acne’s cause, you will continue to suffer from it and that means more of your money to the drug companies and potentially suffering ill side effects.

Instead of throwing your money away on something unhealthy, you can attack the problem source. You could treat your acne with something that is not only good for your skin but for your overall health.

How Probiotics Help Acne
Acne starts with your gut. Yes, that’s right, your gut may be the reason for your skin problems.

Healthy individuals who have an adequate amount of gut flora will produce antimicrobial agents that will ward off illness and disease. When there isn’t enough flora in the gut, these agents are not able to be produced and harmful bacteria develops.

The harmful bacterium attaches to the wall of the gut and prevents vitamins and nutrients from permeating the wall, which means the body doesn’t retain them. This vitamin deficiency can lead to many illnesses such as allergies, auto-immune disease and yes…acne.

Approximately 50% of acne cases are due to an accumulation of bad bacteria in the intestinal tract^[2].

Probiotics balance out bacteria providing a healthier digestive system to foster the growth of antimicrobial agents, leading to clearer skin.

Acne Flare-Up After Antibiotics?
Another problem that many people are not aware of is that antibiotics can cause more harm than good. While antibiotics may be a good way to get rid of a stubborn cold, it won’t do much for your gut. That’s because antibiotics kill not only the bad bacteria causing you to feel bad but also the good bacteria. You may notice that after a bound of antibiotics, you may experience a acne flare up, and that's why.

Why it’s Difficult to Get Probiotics from Food
Advertisements will promote yogurt, buttermilk and other probiotic-containing products by stating that it will promote digestive health. However, this isn’t entirely true.

These products only have a small amount of probiotics. In addition, factors such as stress, sugary diet and some medications decrease the substance in your gut. Even drinking chlorinated or fluoridated water will wipe your gut clean of good bacterium. This means you’re left with minimal if any benefit from these products.

Probiotics Supplements for Acne Relief
Since it’s difficult to consume the amount of probiotics from food that you need to have a healthy digestive system,probiotic supplements fill the gap.

Since there are so many different types of probiotics on the market today, there is no set dosage, according to WebMD^[4]. Instead it’s best advised by the site that people consult with their doctor to determine a set amount of the particular type of probiotics they would like to take.

It’s also important to realize that since there are many different types, so you may have to try a few different varieties before you find the one that works best for you.

Sources:

• Cunliffe, W.J., V. Goulden, and G.I. Stables. "Prevalence of Facial Acne in Adults." Journal of the American Academy of Dermatology. 1999 Oct;41(4):577-80.
• http://www.pamelaegan.com/articles/probiotic-supplements-acne_0001.html
• http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/probiotics
• Interview. Pamela Egan, FNP-C, CDE is a board certified Adult & Family Nurse Practitioner, Certified Diabetes Educator & Clinical Specialist in Mental Health

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12 Essentials for Your Natural Medicine Cabinet

By Carolyn Occhipinti, Staff Writer on Saturday, July 09, 2011

Chemically formed medicines can be harsh on the body and have multiple side effects. Here are 12 safe, herbal medicines for everything from the common cold to migraines.

Natural remedies can be very effective in soothing common ailments. But with hundreds of products lining health store shelves, it's hard to know where to begin. What's more, you don't want to waste your hard-earned money only to find out that a pricey pill didn't live up to the hype. Nobody wants to pay for a chemically enhanced medicine that will give side effects that are just as bad, if not worse, than the symptoms that sent him or her to the pharmacy in the first place. As with any health solution, it takes time to find what's best for your body. To make things easy, here are some tried and true alternatives that really do work.

Natural Essentials for the Common Cold
Echinacea boosts the immune system by stimulating white blood cell activity and increasing the body's production of antiviral substances such as interferon. The absolute key is to start treatment at the earliest sign of cold symptoms. It's available in liquid or capsules, and for added relief, look for formulas that contain elderberry, another powerful anti-viral.

Zinc lozenges help us utilize immune-boosting vitamin A and increase disease-fighting T-cell activity. They work best when taken at the first sign of a sore throat or cough. Lozenges are easily found in natural health stores as well as traditional pharmacies. Look for zinc gluconate varieties that are flavored with fruity, natural ingredients.

Vitamin C works by regulating immune system function and acts as an antihistamine and anti-inflammatory agent, resulting in milder nasal swelling and less congestion at the onset of a cold. For greater benefit, try a product that contains bioflavonoids, which are naturally found in citrus fruits.

Soothing Stomach Remedies
Peppermint is very effective in calming an overactive digestive system and acts as a muscle relaxant. It also helps alleviate nausea, stomach cramps and other symptoms associated with irritable bowel syndrome. Herbal teas and coated capsules both work well.

Acidophilus is a probiotic that promotes the growth of healthy, disease-fighting bacteria in your intestinal tract. It also helps you absorb nutrients and strengthens general immune function. Acidophilus is especially useful in restoring beneficial microorganisms after you've finished a course of antibiotics or if you're suffering from a case of diarrhea. Acidophilus is available in tablets, capsules or powder.

Ginger Tea eases nausea, cramps and other symptoms associated with poor digestion. It helps the body break down fatty foods, acts as a natural anti-inflammatory and is also an excellent natural remedy for motion sickness. While you can steep freshly grated ginger root in hot water, tea bags have a long shelf life.

Gentle Skin Solutions
Tea Tree Oil is a natural, topical agent used to fight the bacterial associated with acne. It has proven to be as potent as benzoyl peroxide but with fewer irritating side effects. It's also highly useful in treating burns, cuts and other skin ailments. Look for 100 percent pure tea tree oil in 5 to 15 percent solutions.

Aloe actually inhibits a peptide that causes pain associated with burns, wounds and abrasions. It also helps prevent bacterial infections, reduces skin inflammation and promotes healing. Opt for pure gel or creams that contain at least 70 percent aloe.

Baking Soda is still the natural favorite for treating insect bites, poison ivy or other itchy skin conditions. It appears to work by temporarily changing the skin's pH from acid to alkaline. Baking soda is an effective emollient either mixed as a paste with water or used as a soaking agent in a warm or cool bath.

Alternative Headache Treatments
Magnesium is an essential mineral that feeds the brain, helps tone blood vessels and keeps them relaxed and open. Several studies point to its ability to prevent or relieve migraines. Magnesium citrate has performed well in numerous trials and is easily absorbed by the body.

Feverfew has been studied since the 1980s, and researchers believe it contains powerful plant compounds that prevent the constriction of brain arteries. Feverfew is available in pill form, but a liquid extract containing 0.2 percent of the active ingredient parthenolide works best.

Butterbur contains phytochemicals that diminish inflammation and relax muscle spasms. It has proven useful in treating various types of headache pain, including migraines. Butterbur is available in capsules or extracts and is most effective when taken at the onset of a headache.

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