Your resource to helping you lose weight and become healthy

1) Since you wish to lose weight, your target = BMR - 500 kcal Work out your BMR basal metabolic rate - this is to define how many calories your body will require per day. By having too many calories you will simply put on weight, having less than you require will help you to lose weight. Body weight (lb) x 15 + (moderate activity [mins/pday] x 3.5) as you want to lose weight then your target = BMR-500 kcal.

2) Fruit for breakfast - Try eating fruit for breakfast! Fresh fruit - apples, grapefruit, strawberries, cherries, oranges, kiwi, melon, and grapes all count. In fact, any fruit works - and there are so many to choose from. Eating fruit for breakfast will get you on the road to having a healthier body right away. Fruit in its raw form is full of vitamins and minerals and will give you lots of energy and also it is low in calories.

3) Eat slowly - When we eat slowly, the process of chewing and mixing foods in our mouth with saliva is the first step in digestion. The more we chew our foods, the less work is needed to digest them. For people who are constantly experiencing bloating, stomach pain or heartburn after eating, they are eating too fast and are causing indigestion. The other benefit of eating slowly is to prevent over eating. By eating slowing, we allow the stomach to signal the brain when we have eaten enough before we have eaten too much. For people who want to eat less, eating slowly is most effective.

4) Regular exercise - For the best results, add exercise to your plan. Regular exercise not only expends energy as you’re doing it, but can also lead to increases in your basal metabolic rate, so you’ll burn more Calories even at rest. High-intensity exercises burn the most Calories, but don’t select exercises solely on their fat-burning potential. Instead, pick exercises (i.e. sports activities) that you enjoy, and want to incorporate into your daily routine.

5) Portion size - You can lose weight and still eat your favorite foods! Just decrease your portion sizes by half. For example, if you are used to eating a whole baguette or sub sandwich at lunch, just eat half and supplement your meal with raw veggies on the side and finish of with some fresh fruit. Then wait to see if you’re still hungry. If you pause after eating the first half and allow yourself a few minutes to feel satiated, you just may find you’re too full to eat the other half anyway.

6) Natural foods - natural foods are so much better than processed foods as they contain more goodness in the way of vitamins and minerals, they are lower in fat and do not contain any hidden harmful additives such as preservatives and pesticides. A lot of processed foods contain a lot of hidden sugars which will make you put on weight.

7) Indulgence - Don’t feel guilty about giving yourself a treat from time to time, just make sure you keep an eye on the quantity and frequency of it. If you deny yourself any treats then you are more likely to relapse into your old unhealthy ways.

Watch out for sugary drinks - many fruit drinks contain hidden added sugars. Juices, pop, cream %26 sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.

9) Keep a journal - Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.

10) Do not skip meals - Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day. If you cut back and miss too many meals your body will go into a starvation mode and subsequently hang onto its fat stores.

How to Do Away With Discoloured Teeth?
by Matthew Morgan

Ugly discoloured teeth are one of the biggest hindrances in the way of a bright and lovely smile. If you have yellow teeth and finding it difficult to get rid of it, don’t lose heart. Thanks to advancements made in cosmetic dentistry, you can easily whiten your teeth by using an effective tooth whitening system with the help of your dentist.

Tooth whitening system is an effective way of fighting discoloured teeth. The tooth whitener used by the dentist is in the form of gel. The tooth whitening gel contains hydrogen peroxide as the active ingredient for whitening. It is a prepackaged and ready to use product. The Welbeck Clinic, UK, is one of the most renowned dental clinics. It provides some of the most effective tooth whitening procedures which includes:

Home Whitening: This is the least expensive procedure that you can take up to treat discoloured teeth. To conduct this, dentist first carefully takes impressions of your teeth and makes custom whitening trays that fit your teeth perfectly. These are used in combination with the whitening gel at home. A small amount of gel is squeezed into the trays and then worn for 4 hours per day. The treatment usually takes 14 days for completion and results in up to eight times whiter teeth.

Laser Whitening: This treatment is for those who are looking for a much whiter smile in a short span of time. Laser whitening is one of the fastest whitening systems available in the world. Here, a higher concentration of whitening gel is applied to the teeth and are activated with a high intensity plasma arc light. At the end of the appointment, there is a noticeable change in the colour of the teeth. This is followed by a more rapid form of the home treatment to stabilise the colour change and enhance the final result. This tooth whitening treatment usually takes only one appointment and the treatment time taken is just one hour. Laser Whitening also results in upto 8 shades lighter teeth.

Porcelain Veneers: These are used to treat severely discoloured teeth, where other whitening methods have not produced the desired teeth. In such cases, using porcelain veneers is the only option left for whitening your teeth. However, it has been found out that when home whitening and laser whitening are done in conjunction with each other, the results of whitening Tetracycline stained teeth are very impressive.

Once you visit the Welbeck Clinic, you don’t have to worry about anything as the team of expert cosmetic dentists would suggest the most effective tooth whitening treatment for you.

Get all your queries answered by the panel of dentists available, not only that you can also book an appointment online. Further, you can call on 020- 7486- 8100 to order your brochure and price list.

Knee Replacement Surgery: An Overview

Knee injury is a common problem amongst all age groups. A severe damage to it due to an injury or disorders like arthritis can take a heavy toll on a person daily life. Bones need good blood flow to be healthy. Any limit to the normal blood flow leads to stiffness, pain and swelling in the knee joints. In the due course if this is not treated, the pain increases which leads to movement problems. At an advanced stage such excruciating pain can render a person unable to do everyday activities like walking, sitting and standing. A knee replacement surgery/ knee arthroplasty is often the best solution to relieve the pain thereby increasing ease of activity. In most cases this is recommended to the patients who do not respond that well to oral medications and other treatments. This surgery is a major one and requires certain pre-operative tests to be conducted. At the start of the surgery the patient is given anesthesia to temporarily suppress the pain caused during the operation. The procedure involves replacement of the damaged joint with metal/plastic prosthesis. The success of the surgery relies heavily on what the patient does after being discharged from the medical center. Heavy weights and high intensity movements are an absolute no-no. The doctor prescribes some exercises that need to be done for faster recovery. Daily activities like walking should be done with the help of crutches or walkers. If needed the furniture and other essentials should be rearranged to be accessible by the patient without much moving around. More than 90% people have successful recovery while some have problems like blood clots, infections around the wound, dislocation of the prosthesis. However, these complications can be treated with proper drugs. The wound should be taken proper care by keeping it clean and dry. Any redness or drain in the wound should be notified to the doctor immediately. Post knee replacement surgery, a patient needs few weeks time to get back to the daily activities like walking, standing and sitting. However, high intensity activities that put more stress to the knees should always be avoided.

How to Do Away With Discoloured Teeth?
by Matthew Morgan

Ugly discoloured teeth are one of the biggest hindrances in the way of a bright and lovely smile. If you have yellow teeth and finding it difficult to get rid of it, don’t lose heart. Thanks to advancements made in cosmetic dentistry, you can easily whiten your teeth by using an effective tooth whitening system with the help of your dentist.

Tooth whitening system is an effective way of fighting discoloured teeth. The tooth whitener used by the dentist is in the form of gel. The tooth whitening gel contains hydrogen peroxide as the active ingredient for whitening. It is a prepackaged and ready to use product. The Welbeck Clinic, UK, is one of the most renowned dental clinics. It provides some of the most effective tooth whitening procedures which includes:

Home Whitening: This is the least expensive procedure that you can take up to treat discoloured teeth. To conduct this, dentist first carefully takes impressions of your teeth and makes custom whitening trays that fit your teeth perfectly. These are used in combination with the whitening gel at home. A small amount of gel is squeezed into the trays and then worn for 4 hours per day. The treatment usually takes 14 days for completion and results in up to eight times whiter teeth.

Laser Whitening: This treatment is for those who are looking for a much whiter smile in a short span of time. Laser whitening is one of the fastest whitening systems available in the world. Here, a higher concentration of whitening gel is applied to the teeth and are activated with a high intensity plasma arc light. At the end of the appointment, there is a noticeable change in the colour of the teeth. This is followed by a more rapid form of the home treatment to stabilise the colour change and enhance the final result. This tooth whitening treatment usually takes only one appointment and the treatment time taken is just one hour. Laser Whitening also results in upto 8 shades lighter teeth.

Porcelain Veneers: These are used to treat severely discoloured teeth, where other whitening methods have not produced the desired teeth. In such cases, using porcelain veneers is the only option left for whitening your teeth. However, it has been found out that when home whitening and laser whitening are done in conjunction with each other, the results of whitening Tetracycline stained teeth are very impressive.

Once you visit the Welbeck Clinic, you don’t have to worry about anything as the team of expert cosmetic dentists would suggest the most effective tooth whitening treatment for you.

Get all your queries answered by the panel of dentists available, not only that you can also book an appointment online. Further, you can call on 020- 7486- 8100 to order your brochure and price list.

The crispness of autumn’s air settles in after a long summer of hot and humid weather. The leaves begin to turn vibrant colors and the children head back to school. Adults settle back into their regular routines and begin preparing for the upcoming winter months.

If you’re like most adults, one of your priorities is to lose weight and tone up. Perhaps you want to drop a few dress sizes or add a few pounds of lean muscle. Whatever your goal may be this season, here are a few tips that will jumpstart your fat loss:

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.

2) Drink a cup of water at each meal.

3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.

4) Cardio should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.

5) Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can search the web. Try using the search term “strength training woman” or “strength training men” to narrow down your results. Include the quotation marks for best results.

It is possible for us to begin the autumn season and start checking things off of our “To Do” list. The secret to successful fitness programs lies in correct execution. Non-stop dieting or crash course fitness regimes will not help you achieve lasting fat loss.

There are many ways to keep your motivation strong through the fall and winter months. Here are a few that you can begin using right now:

- Join a gym and talk with a personal trainer about your specific goals.

- Find a workout buddy.

- Create a fitness and nutrition journal. Log your daily food intake and workout program. Also note your moods and feelings. Contact me for a free workout log.

- Invest in an ebook. An ebook is an electronic book that many fitness professionals are creating. The ebook should be authored by a master trainer and offer you a complete program on fitness and nutrition. Having a complete guide by a master trainer is one of the cheapest and best ways to succeed.

Whether your goal is to slim down or bulk up, combining the 5 tips above with a focused fitness and nutrition program is the absolute best path to long-lasting fat loss. Should you have any questions, please feel free to contact me. Your success depends on you!

Copyright 2006 Lynn VanDyke

Small bits of fitness add up when you want to lose weight after pregnancy

“Where did my day go?”Do you ask yourself this often? Many of us squeeze so much stuff into our daily routines, seemingly there’s no time to relax for just one minute, let alone exercise. Lack of time is one of the most common excuses for not having a decent fitness regimen. But do you realize that in the time it might take you to go through do your groceries, you could fit in a good workout? We’re not talking about giving up 60 minutes either; all you need is 10.Only 10 minutes?Forget the “all or nothing” mentality when it comes to exercising to lose weight after pregnancy. You don’t have to do a 60-minute workout to qualify for exercise; there’s a middle ground. Short spurts of exercise, when they accumulate, have been shown to help with weight loss after pregnancy.Your body will reap numerous benefits just by becoming more active. This approach is perfect for times when you don’t have time for a regular workout, or when you want to start off slowly and build up a routine to lose weight after pregnancy.Easy to doTreat these 10 minutes like you would a regular exercise session. Take 1-2 minutes to warm up and get the muscles ready, including stretching. Follow with at least 7 minutes of exercise at a medium or high intensity. Then make sure to include a 60-second cool down.Since it’s brief, it’s important to work at a fairly high intensity to obtain all the benefits of losing weight after pregnancy. Work at raising your heart and respiration rates. Just as with regular workouts, try to include cardio, strength training, and flexibility work in your shortened routine. Either knock out all three during the 10 minutes, or plan a 10-minute segment for each area.Try this: Push out 10 cardio minutes on the stationary bike. For strength, do push-ups, wall sits, or lift dumbbells. For flexibility, it’s helpful to just stretch every day. Work different muscle groups and keep it simple. After 10 minutes, you’ll feel healthier and be on your way to losing weight after pregnancy.How to lose weight after pregnancy?All you need is 30 minutes of exercise a day, broken up into manageable chunks of 10. Start with a quick exercise when you wake up. Squeeze in a second session after lunch to re-energize and get the blood flowing again. The last 10-minute blitz could come in the evening, even while you’re watching TV. It’s an ideal way to involve the family as well. Go for a power walk after dinner with your spouse or ride bikes with the kids.It’s all about convenience; if you try, you can fit exercise into your schedule no matter where you are to lose weight after pregnancy. Do it at home or at work, outside or in the living room. Start building exercise spurts into your daily routine and you’ll start to losing weight after pregnancy.Pearlin Siow is the author of e-book, The Essential Post-pregnancy Weight Loss Guide which features cutting edge weight loss techniques and energizing tips for new mums. For a free ebook sample, go to www.exercisepostpregnancy.com A certified Pilates instructor with over 200 private and corporate clients, she has organized body wellness programs for Club Med Asia, and is a regular health and fitness contributor to SHAPE magazine. She is also the best-selling author of motivational business book series, Boss of Me! (www.bossofmesingapore.blogspot.com) which profiles 20 successful entrepreneurs in Singapore. Boss of Me! is available for $15 on Amazon.com.

In reality there is no such thing as a negative calorie food because all foods contain calories! According to the theory- Negative calorie foods are foods, which use more calories to digest than the calories the foods actually contain!

This arises because calories from these foods are much harder for the body to breakdown and process. In other words, it takes more effort for the body to burn these foods than it does contain calories

This gives these foods a tremendous natural fat-burning advantage.

For instance a piece of cake consisting of 400 calories may require only 130 calories to be digested by our body, resulting in a net gain of 270 calories which is added to our body fat!

But according to this theory, if you ingested a negative calorie food that has a calorie intake of 200 calories, yet it required 250 calories to digest then you would be burning 50 more calories than you ingested!

This theory is flawed because it assumes that you will have the time to select foods that have negative calorie content and that you will be able to follow this approach for the rest of your life- which is not practical or sound! Your body needs nutrients, these negative calorie foods usually contain lots of fiber but very little protein, fats

and essential nutrients needed by the body!

Another thing that I have against it is that to have seen any visible or noticeable effects, you will need to consume a lot of negative calorie foods, seeing that a pound of fat is 3500 calories; you will need to eat lots of negative calorie foods to get to 3500 calories!

It is just not practical!

Next, there is no mention of exercise, yet a high intensity body building workout combined with a high intensity cardio program could have you burn 700 calories in an hour! Whish is faster than eating negative calorie foods, plus it will add tone and muscle on your body!

The best way to incorporate this negative calorie diet theory to your workout or diet program is to use a high protein / high negative calorie diet!

In other words reduce starchy carbohydrate intake in your diet and replace it with negative calorie foods, this way you will get all the protein and nutrients you need and you might be bale to consume enough negative calorie foods to burn those stubborn pounds away!

Below you will find a list of native calorie foods-that you can use yourself to lose weight:

- asparagus

- beet

- broccol

- green cabbage

- carrot

- cauliflower

- celeri root

- celeri chicory

- chili peppers

- cucumber

- papaya

- endive

- garden cress

- garlic

- gren beans

- zucchini

- apple

- cranberries

- grapefruit

- lemon mango

- orange

- pineapple raspberries

- strawberries

- tangerine

- onion

- lamb’s lettuce

- papaya

- spinach

- radisches

- turnip

Written by Patrick Beaufay

For more info, just come to my blog, Burn Fat Fast

The Benefits Of L-Carnitine Continues To Grow

Research continues to mount evidence that l-carnitine can help boost energy and quality of life. Carnitine comes from the Latin word for flesh: caro or carnis. L-carnitine was discovered and isolated from meat in the early 1900s. At that time, scientists thought that l-carnitine played a role in muscle function; this was many years before technology would advance so that this theory could be proved. Today, we know that this amino acid is found mostly in tissue of the body that requires lots of energy such as the heart, skeletal muscles, and liver. L-carnitine is considered a non-essential amino acid since the body manufactures it from l-methionine and l-lysine. Depending on one’s diet, the body manufactures most of, not all, the l-carnitine it needs every day. There are circumstances where a rare genetic disease can cause the body to not manufacture its own l-carnitine resulting in a deficiency which can cause secondary diseases such as cirrhosis of the liver, chronic renal failure, diabetes, heart failure or Alzheimer’s disease. Some medications can cause a deficiency as well, check with your doctor about prescriptions.The primary energy source for the body is long-chain fatty acids. L-carnitine plays an essential role in energy production process. This amino acid transports long-chain fatty acids into the mitochondria, where it is used to produce energy for each cell in the body. l-carnitine then removes the “acyl” group by products out of the mitochondria as they accumulate. Both the transporting in and out of the cells mitochondria is vital for continued muscle function to occur. Researchers suggest that the limiting factor in high intensity exercise is from the availability of l-carnitine in the muscle tissue. Studies conducted with this amino acid suggest that athletes experience improved performance when supplementing with l-carnitine by reducing post exercise lactate acid levels and improving recovery from exercise stress.Some research suggests that l-carnitine can help chronic fatigue individuals by shuttling long-chain fatty acids into the mitochondria where the body manufactures energy. The bulk of this research was done on chronic fatigue patients who consumed 2 grams per day of l-carnitine. Additional research was performed on individuals over 100 years of age and the results were these individuals experiences increase physical endurance and improved cognitive activity. L-carnitine can help cardiovascular conditions including angina, congestive heart failure, and peripheral artery disease. Recent studies showed male fertility improvement when l-carnitine was consumed on a regular basis. Men participating had better sperm motility which increases the changes of one reaching an egg and improving the odds of fertilization. Research also demonstrated that 1 gram of this amino acid daily over three months can help one reduce weight by improving fat metabolism. This holds consistent with the findings that l-carnitine transports long-chain fatty acids (fat) into cellular mitochondria so it can be burned as energy. With a good diet and exercise plan, reports suggest that even more weight loss can be achieved. Safety is of particular concern when adding extra supplements to one’s diet such as l-carnitine. Good news, l-carnitine is very safe at 1 – 3 grams each day, even higher doses are safe with no side effects. With the mounting evidence on the benefits of l-carnitine consumption, what is stopping you from adding l-carnitine today to your supplement diet to improve health and wellness?

Knee Replacement Surgery: An Overview

Knee injury is a common problem amongst all age groups. A severe damage to it due to an injury or disorders like arthritis can take a heavy toll on a person daily life. Bones need good blood flow to be healthy. Any limit to the normal blood flow leads to stiffness, pain and swelling in the knee joints. In the due course if this is not treated, the pain increases which leads to movement problems. At an advanced stage such excruciating pain can render a person unable to do everyday activities like walking, sitting and standing. A knee replacement surgery/ knee arthroplasty is often the best solution to relieve the pain thereby increasing ease of activity. In most cases this is recommended to the patients who do not respond that well to oral medications and other treatments. This surgery is a major one and requires certain pre-operative tests to be conducted. At the start of the surgery the patient is given anesthesia to temporarily suppress the pain caused during the operation. The procedure involves replacement of the damaged joint with metal/plastic prosthesis. The success of the surgery relies heavily on what the patient does after being discharged from the medical center. Heavy weights and high intensity movements are an absolute no-no. The doctor prescribes some exercises that need to be done for faster recovery. Daily activities like walking should be done with the help of crutches or walkers. If needed the furniture and other essentials should be rearranged to be accessible by the patient without much moving around. More than 90% people have successful recovery while some have problems like blood clots, infections around the wound, dislocation of the prosthesis. However, these complications can be treated with proper drugs. The wound should be taken proper care by keeping it clean and dry. Any redness or drain in the wound should be notified to the doctor immediately. Post knee replacement surgery, a patient needs few weeks time to get back to the daily activities like walking, standing and sitting. However, high intensity activities that put more stress to the knees should always be avoided.

Top Antiaging Cosmetics Solutions

As we age our skin undergoes degradation of cells and loss of vital fibers that keep our skin firm and elastic. In the quest for looking young and have a beautiful fresh looking skin scientist have developed different anti aging cosmetic formulas and creams that reduce the effects of aging on the skin.If you do a simple search on the internet you will find dozens of antiaging skin care products that claim to reduce fine lines, wrinkles, increase brightness, smoothness and restore sagging skin. However before choosing any cosmetic is important to do an extensive research and compare anti aging cosmetic products by reading their labels and taking a look at what ingredients they contain.There are cosmetics for men and women, although the skin is similar there are some subtle differences in their skin. Mens skin tends to be more rough and prone to redness and inflammation.Moisturizing your SkinAs we age our skin loses its ability to moisture it self which causes wrinkles and blemishes. Anti aging cosmetics include high intensity moisturizers in order to rejuvenate the skin and avoid dry skin that causes wrinkles.Anti OxidantsAnother very important part of an anti wrinkle cream are atni oxidants. Anti oxidants help to avoid deterioration of skin cells by blocking free radicals which are fragments of oxygen that damage skin cells thus causing wrinkles and other skin problems such as cancer.Collagen and ElastinAnother integral part of a good anti aging cosmetic is the production of collagen and elastin. Although collagen can not be applied topically because the molecules are too big to penetrate the skin, there are certain natural ingredients like Cynergy Tk that stimulate the natural production of elastin and collagen in the body.So if you are looking for a good cosmetic solution that will revert the effects of aging, you should look for anti aging creams that only contain natural ingredients that are completely safe to use by any type of skin. Avoid products that contain harsh chemicals and other substances that can damage the skin such as alcohols, fragrances, parabens and petrolatum.