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If you eat less than 3 meals a day, it seems like you don't care about your body. If you spend most your time eating or snacking – that’s not good, too. But if you are not taking any exercises…I really don’t have to mention the negative effects of all these over your body. What I strongly recommend you is to read the following 3 meal plans, and to select the one that suits your diet personality.

The Best Meal Plan For Your Diet Personality

The Best Meal Plan For Your Diet PersonalityIf you eat less than 3 meals a day looks like you don't care about your body. Spending most of your time eating or snacking plus forgetting to take your 1 hour exercise...I don't need to mention what would be the effect, but I strongly recommend you to read carefully these 3 eating plans, described bellow, and select the one you like most and think it's easy to follow.Plan 1Eat your breakfast, kiss your kids and go to work. Don't even think about food before the lunch-time. You will say: "This is easy, lunch is my first meal for the day." OK, but how many times you eat after lunch? I am not talking about your main meals, I am talking about snacks. If you have a solid breakfast perhaps you won't need candies, cookies etc. between lunch and dinner.At dinner eat only low calories foods and take a walk with your family. Enjoy yourself, forget about food. When you are back at home go to bed earlier than normal, so you can't get hungry again for the rest of the day.Plan 2If you are like me and most of my friends, you just don't have time for breakfast. I need to wake up at 6 am to have a breakfast before going to work. I like to sleep to the last moment, drink a cup of coffee and go out. I am not saying that's healthy, but it's my real way of life.What do you need to do in this case? Have a solid lunch with your fellows, but don't go too far thinking: "That's all, I will miss the dinner". Take a small meal in about 3 hours. Remember: no candies, only low calories foods.When you are back at home make sure that at least 5 hours passed, since your light afternoon meal, before eating again. It is highly important to have a light dinner again, or you will put some additional weight. After that take a walk or do whatever you want, but stay away from the kitchen.Plan 3Let's say you are a very busy person. During the day you can eat only on the go and don't have time to have a normal breakfast or lunch. Most of the time you eat 2 burgers and a salad from the nearest fast food restaurant. When you are back home for dinner, you are as hungry as if you haven't eaten for couple of weeks.The result? You take most of the calories at dinner. This means you will gain an additional unwanted weight. If this picture looks bad, I assure you it could get worse!And here is the solution: get the bag with your low calories home cooked breakfast and go to work. When you feel hungry eat your breakfast. Next meal need to be light too - salad and juice. Never eat too much at dinner. Even if your wife has prepared your favorite meal to make you happy, or got ready-to-cook food from the supermarket, be very careful measuring the amount of calories you take at dinner. No eating after dinner is allowed.In conclusion...The most difficult part in those 3 plans is the one, that you should not eat anything between your main meals. But this is another quite bigger topic and you can find more information about it at Weight Loss Advisor. One of the keys to success is to get yourself down to work twice as hard, and whatever you do: do not think about how hungry you are or how much time you have until next meal.

Human Growth Hormone Bodybuilding

Human Growth Hormone Bodybuilding

Human growth hormone bodybuilding: all you wanted to know about HGH and gaining bulkThe Human Growth Hormone, HGH, comes from the pituitary gland and is a hormonal secretion that is essentially a polypeptide aiding development and overall health in the human body. When this HGH hormone secreted by the anterior pituitary gland is less than the normal levels required by the body, there is slow or no development in an individual; this often shifts the focus from exercise and diet control for simply regulating tissue growth, cellular repair, energy levels, fat loss to using enhancers that boost human growth hormone productivity and thus, help in additional muscle growth for HGH bodybuilding.Advances in the latest supplements for HGH bodybuildingSince it has widely been acknowledged as the master hormone, HGH bodybuilding purposes have also gained in popularity, as the world has seen the recorded results of many a muscle bound Rambo and severely underdeveloped children benefiting from secretions from this anterior pituitary gland. These observations and feelings of awe over what a shot of HGH can do for building up bulk, converting fat to leans muscle and helping in adding inches to a person's height while giving a sense of general well-being by keeping depression and stress at bay, but with side-effects of physical and psychological problems (cardiovascular dysfunction for one) is what led to the advances in bringing to the market safer, side-effect free, herbal supplements for HGH bodybuilding and raising energy levels. While the earliest form of human growth hormone bodybuilding supplement was in the form of injections, which were very costly and needed to be supervised by a qualified medical expert during administration to avoid undesirable results from an overdose, scientists have worked along creating synthetic HGH bodybuilding supplements, which have the same potent amino acids as the HGH injections but with considerably slower delivery mechanism for reaching it to the user's bloodstream. Thus, while HGH bodybuilding injections work rapidly to release the benefits of this fountain of youth and vitality formulation, their milder counterparts, like HGH pills, powders (athletes and weightlifters alike are known to take powders mixed in milk or water before and after training sessions for that extra pep) and sprays, usually take 3 months to 6 months to show the results the shots would in one third the time.Thus, the advancements in the field of HGH bodybuilding supplements have been to raise the potency levels of delivery mode by concentrating on regulating the body's metabolism for an increased potential for adding bulk, while elevating growth hormone productivity to a consistent level-minus the side-effects of steroid. Of course, these human growth hormone bodybuilding supplements do not come cheap as one pays for the high quality of reliability and safety, but what makes the powders and sprays so popular today is that these are legal options and easily available, plus without the fuss of a prescription.HGH bodybuilding: Therapeutic EffectsThe effective use of human growth hormone bodybuilding supplements used judiciously has many benefits for those in the muscle-up business for real: quality products help decrease recovery time from exercise, muscle strain/injury and regeneration of tissues in degenerative diseases apart from giving the high of looking good with renewed vigor.This Article is Originally Published here: http://www.advice-hgh.com/human-growth-hormone-bodybuilding.html

Increasing Longevity Through Better Nutrition

Increasing Longevity Through Better Nutrition

In an archipelago southwest of Japan, lies the island of Okinawa, which is home to the healthiest population of centenarians (people over 100 years old) on earth. They suffer fewer instances of cancer, diabetes and heart attacks. Their secrets include a more nutrient based diet and less stressful living.Okinawan centenarians stay lean by eating fewer calories than they burn off during the day. They maintain a healthy weight. For them, meals are a social event where the focus is on the social interaction and not the food itself. They eat until they are almost full before they get stuffed.It takes 20 minutes for the body to signal to the brain that is it full. Americans like to eat until they are stuffed. You can use a hunger rating system to monitor your level of satisfaction. During a meal, rate your hunger on a scale of 1 to 5- (1 is famished and 5 is stuffed.) By just taking the time to think about how you actually feel, you are less likely to overeat.They eat a diet rich in vegetables, fruits, whole grains and lean proteins. They include fish and soy in their diet. They eat more food but less calories since the foods they choose have more nutrients, greater bulk and fewer calories per gram. Besides feeling fuller, eating a diet rich in vegetables and fruits and low in saturated fats from animal proteins have been shown to significantly cut your risk of chronic disease.They eat locally grown foods, so their food choices are fresher, riper and more flavorful. They are also always changing their dietary intake so the constant changing of nutrients helps build their resistance to chronic illness. They also engage in many physical activities daily. They tend to exercise in the evening to relieve their daily stress and get their bodies ready for rest. They go to bed early and take naps during the day giving their bodies the proper sleep.A major part of their diet is seafood which provides omega-3 fatty acids. These fats protect the body from heart disease, depression and Alzheimers because they reduce arterial inflammation. Another stable in their diet is soy which is made up of antioxidant-rich proteins. You can try to get more fish into your diet. Try to get some soy into your diet at least once a week. Copyright. Fitness-web.com, All Rights Reserved.

What is the Glycemic Index?

What is the Glycemic Index?

Over the last 30 years, research into food and blood glucose response has completely changed our carbohydrate classification system. It has been learned that it is impossible to predict the impact on blood glucose levels by certain foods, instead people are fed carbohydrate foods and the response measured.This response is known as the Glycemic Index (GI), it is a measure of how quickly carbohydrate foods are digested and absorbed, and ranks carbohydrate foods according to their impact on blood sugar (glucose) levels: as indicted by elevated blood glucose. Foods with a high GI are absorbed quickly into the blood stream and cause a rapid rise in blood glucose levels. While foods with a low GI are broken down more slowly over time and keep blood glucose levels more stable (Remember that low is slow!).Some carbohydrate foods will maintain your energy levels for hours, while some may cause your blood glucose to rise and fall. Different types of carbohydrate can also affect feelings of fullness in the stomach and this can influence hunger and your ability to control your body weight. Why is the GI important?When our blood glucose levels are stable we have plenty of readily available fuel for the brain and muscles. If our blood glucose levels drop too low (hypoglycaemia) we feel tired, dizzy and generally unwell. If our blood glucose levels rise too quickly a rapid drop usually follows this. Include low glycemic index foods in meals and snacks to slow the release of glucose into the bloodstream. A low glycemic index snack a few hours before exercise will help maintain your energy levels for more effective training. After high intensity exercise (strength training) a high glycemic index snack should be consumed within 30 minutes. This will help to replace energy and start the recovery process. Low-GI foods take longer to digest and help delay hunger pangs that little bit more and thus promote weight loss. So please choose your carbs carefully as this will lower your insulin levels and burn more fat. The secret is to swap high GI foods with low GI foods.Simple steps to a low GI diet.Step No 1 Start with a healthy, well balanced and varied diet based on a good nutrition program. The diet should be low in fats, moderate in carbohydrate and protein. The program should be high in fibre and contain a varied amount of foods to provide the required amount of vitamins and minerals. Step No 2Look at the type of carbohydrates that you consume during the day. Look at the carbs that you eat the most, as these will have the most dramatic impact on your diet. Try to change the carbs you eat the most with at least one low GI one. (Replace potato with sweet potato, use noodles instead of rice) By substituting half of your daily carbohydrate from high GI to low GI will result in an overall reduction in the GI of your diet.Reducing the GI in your diet reduces your insulin levels and increases the fat burning apparatus in your body. Try to reduce the high GI's in your diet by substituting them with low GI's. Regular consumption of low GI foods increases the feelings of fullness and satisfaction and so prevents weight gain. Try taking in six small meals a day of healthy low fat low GI foods to prevent overeating at meal times and control appetite.Remember, that it is also important to look at the calories in food to. Rice and bread might be low in fat but when your body is burning the carbohydrates in these foods it doesn't burn as much fat. So if you are on a low fat diet, you wont lose as much weight if your calories are still high. Have a look at the table below for the different GI food ratings.Low GI (<50)Medium GI (50-70)High GI (70>)Grapefruit (26)Pineapple (66)Cornflakes (80)Baked Beans (15)Raisins (64)W/M Bread (72)Lentils (29)Sweet corn (59)Brown Rice (80)Peanuts (13)Potato Chips (51)Carrots (92)Soy Beans (15)All bran (51)Baked Potato (98)Compare these two menus and try to adjust your diet accordingly.High GI Menu Breakfast: 40 Grams of cornflakes with milk. Two slices of whole meal toast with margarine and jam.Snack: Two sweet biscuits with a white coffee.Lunch: Ham and salad whole meal Roll with an apple.Snack: Four crackers with cottage cheese and chivesMain Meal: Serving of Roast chicken with a large baked potato and peas. Small piece of cake. Low GI Menu Breakfast: 40 Grams of bran with low fat milk. Two slices of low GI toast (Try Burgen) with margarine and jam.Snack: Two oatmeal biscuits with a coffee (Low fat milk).Lunch: Ham and salad Roll (Low GI bread). Soft-serve vanilla yoghurt with toasted muesli sprinkled on top.Snack: Two bananas.Main Meal: Serving of Roast chicken with a small baked potato and peas. Two scoops of low fat ice cream with half a cup of canned peaches. Chicken, beef, fish, eggs, nuts, and avocados contain very little or no carbohydrates. These foods if eaten by themselves will not have much effect on your glucose levels and are very low GI. Alcoholic beverages especially wine are also low GI so can be included in your diet but remember to count them in your daily caloric intake.Low GI foods are ideal for losing weight due to the slow absorption from the stomach. Low GI foods also help to keep blood sugar levels more stable and this has an effect on reducing sweet cravings.

The Truth About Fat In Foods

Fat has had a lot of bad press and for many people, just a mention of the word can evoke misery. You can try to lose it, try to hide it, try to avoid it, but your body still needs it! Did you know that fat helps to insulate our nerve cells, keeps us warm, balances our hormones, keeps skin and arteries supple, lubricates joints and is a component in every cell?The key issue here is recognizing which type of fat your body needs, how much your body requires and which type is your enemy. Armed with the right information, you can focus on getting more of the good fats and less of the bad fats into your daily diet.There are two types of fat to be aware of. Saturated fats - let's call them "the enemy" and unsaturated fats - "the good guys"! It is easy to tell the difference because saturated fats are hard at room temperature. Saturated fats are not essential to your health. They come from animals and are found in meat, eggs and cheese. They are harder to digest and full of cholesterol.Unsaturated fats are liquid at room temperature and have been divided into two groups. Monounsaturated fats such as olive oil, and polyunsaturated fats such as sunflower oil. Polyunsaturated fats are split into Omega 3 fatty acids and Omega 6 fatty acids. Monounsaturated fat (Omega 9) although not essential, is not harmful in moderation - a good quality (extra virgin first cold pressed) olive oil is a healthier alternative to the usual vegetable oil. Good sources of Omega 6: safflower oil, sunflower oil, evening primrose oil, walnut oil, pumpkin oil, sesame oil. Good sources of Omega 3 are mackerel, herring, salmon, pilchards, sardines, tuna and flax seed oil. Here are some important facts about fat in our diet.1. Fat is the 'energy reserve' of animals, plants and humans.2. The ideal body-fat ratio should be approximately 19-26% of a woman's body weight, and 12-18% of a man's body weight.3. There are two different types of body fat - brown and yellow. Brown fat is situated inside the body and is 'active', containing mitochondria that produce heat (thermogenesis) and as a result burn energy. Yellow fat is found nearer the surface, is less active and more likely to accumulate. Women tend to have a higher ratio of yellow fat than men.4. Women need higher levels of fat because it is essential for reproduction and so the body stores it 'just in case'.5. An average healthy intake of good fats in the diet should be approximately 30-40 grams a day. The fat content of diets in affluent populations can be nearly four times this amount!6. Most foods containing fat combine saturated, monounsaturated and polyunsaturated fat in varying quantities. For instance, butter's fat content is almost 100%, of which 60% is saturated, 30% monounsaturated and 10% polyunsaturated, compared with sunflower seeds' fat content of 73%, of which just 12% is saturated and 21% monounsaturated and 67% is polyunsaturated.7. Heat, light and oxygen destroy essential fatty acids, which is why it is best to keep oils in dark containers.8. Essential fats must come from the diet because your body cannot produce them. The essential healthy fats are Omega 3 and Omega 6 (known as essential fatty acids).9. Weight for weight, fat provides more than twice the amount of usable energy than carbohydrates or protein (you'll find 9 calories in every gram of fat).10. Fat contributes to the palatability, texture and the smell of many foods, it also slows down the process of digestion providing an extended period of satiation after a meal.When you know the good from the bad, fat is fabulous!

Don't Forget to Drink Your Fruits and Veggies

Remember the scene at the dinner table when you were a child? Negotiating with your parents on how many bites of peas and carrots you had to take in order to leave the table was most likely a constant struggle. Unfortunately, people don't always grow out of this negative attitude toward fruits and vegetables. Studies show that the average American consumer eats only three servings of fruits and vegetables a day. When compared to the recommended five to nine servings a day, it's apparent that many of us have a long way to go. The effort is worth it, though. Studies by the U.S. Department of Health and Human Services, U.S. Department of Agriculture and the National Academy of Sciences suggest that the nutritional goodness of fruits and vegetables, along with a diet that is low in fat, saturated fat and cholesterol, may decrease the risk of developing certain diseases. To help their patients get the necessary nutrients, some doctors recommend "green drinks." These powdered drink mixes are a natural source of vitamins and minerals. To many people, however, the drinks also have a strong, unbearable taste and an unpalatable texture.Would you stick with a nutritious drink if you had to hold your nose while consuming it? To get the health benefits found in green drinks without the unappetizing taste and texture, I recommend Earth's Promise from Enzymatic Therapy. With a combination of 20 vitamin-rich ingredients, one glass of Earth's Promise provides the essential nutrients your body needs to enhance energy, support digestion and boost the immune system. It also is high in fiber. In fact, drinking one glass provides you with more fiber than you would get from eating a bowl of oatmeal.Earth's Promise comes in three flavors - Strawberry-Kiwi, Elderberry and Peppermint-Tea - making it easier to support a healthy lifestyle. In addition, it is laboratory-tested for purity, safety and performance and meets the highest manufacturing standards.

Summary

If you eat less than 3 meals a day, it seems like you don't care about your body. If you spend most your time eating or snacking – that’s not good, too. But if you are not taking any exercises…I really don’t have to mention the negative effects of all these over your body. What I strongly recommend you is to read the following 3 meal plans, and to select the one that suits your diet personality.