Thursday, October 16, 2014

Certain foods have a very high thermogenic effect, so you literally scorch calories as you chew. Other eats contain nutrients and compounds that stoke your metabolic fire. Feed your metabolism with these.

The connection between muscle gain and weight loss is probably one of the most misunderstood aspects of health and fitness. Adding muscle to your body helps you to lower your body fat percentage in a variety of ways; however, these effects are often indirect and can be confusing. With a little bit of straightforward information, you can connect the dots between muscle gain and weight loss and increase your results (and your motivation to exercise). In general, eating more protein and getting more calories—while still keeping an eye on nutrition—is a good way to combat weight loss. Try these tips to help keep the weight on. Before beginning any new exercise regimen, consult your doctor.

Add Healthy Fats

Some fat is necessary since it cushions your internal organs, helps you to assimilate vitamins and stores energy for use later on. Many individuals have a body mass index that is higher than 24. A body mass index of 25 to 29 means you are overweight, and 30 and above puts you in the obese category. Too much fat hides your muscle and gives you a soft, shapeless appearance. "You're adding more flavor but adding a compact source of calories that's very efficiently metabolized, so it helps the effort of breathing." Try tossing a salad in olive oil instead of just having plain steamed veggies, or marinating meats in an olive-oil-based vinaigrette. Fat does not burn calories; it stores them. Pound for pound, fat takes up more room than muscles, which increases your overall size.

Muscle

Muscle gives your body its strength, shape and definition. It's also very metabolic, since each pound of muscle can burn up to 50 calories per day. The more muscle you have on your body, the more calories you burn 24 hours a day, seven days a week. In this way, adding muscle to your body through resistance training helps you to become a higher-calorie-burning individual. This helps you lose weight that is fat without sacrificing muscle gain.

Pick lean meats

"You need some protein, so pick lean meats, because the fat in meat would be more saturated and higher in cholesterol," says Dr. Gerbstadt. "Marinate a nice lean cut of meat in vinaigrette and make a London broil or a stir-fry, where you're adding healthy fat [by cooking in oil] and not using the animal fat."

Eat more eggs

Eggs are full of healthy nutrients and don't take much prep work, a plus for COPD patients, who often don't have the energy to prepare elaborate meals. The protein in eggs can be very helpful in adding bulk to a COPD patient's diet.

Consume more nuts

Nuts [are] a really nice, concentrated source of healthy fats, and they really boost up calories. They are also packed with antioxidants, which have lots of heart-healthy benefits and fight inflammation.Try spreading peanut butter on toast or bagels, tossing nuts into salads or stir-fries, or even just eating them by the handful.

Add Dairy—sparingly

Some sources recommend adding cheese to sandwiches, pastas, and casseroles, or mixing dried milk powder into recipes. Cheese certainly is a concentrated source of calories; but, dairy fat isn't necessarily the best thing for COPD patients' arteries. Nuts and vegetable oils are a better source of fat, but there's no reason to avoid some dairy.

Weight Loss

During weight loss, you want to lose the fat and keep (or even add) muscle. The best way to accomplish this is to have a small, daily calorie deficit of approximately 300 calories, add in resistance training exercises three or four times a week and perform cardiovascular exercise 150 minutes per week. It takes a 3,500-calorie deficit to lose one pound of fat, so this combination should give you a steady weight loss of approximately two pounds per week. Again, don't start this or any new regimen without first consulting your doctor.

Genetics

The ability to gain muscle and to lose weight varies from person to person depending on their genetics. Some individuals are naturally predisposed to put on muscle easily, while others may have to work harder at it. The same goes for how you lose and gain fat. Learn about your body type and use exercise techniques that work with your body and personal fitness goals. This is best done with the help of a professional trainer, after consulting your physician.

Wednesday, October 15, 2014

10 Fat-Burning Ab Exercises

10 Fat-Burning Ab Exercises

Here are 10 moves, from simple to killer, that will keep your daily core workouts interesting!

Get more from your core

Core-Ab-Twist

You'll get more from your Pilates, yoga, or core-focused moves—meaning a slimmer, flatter belly—by following these tips:

·        Move from your waist. Whenever you twist, make sure the movement happens from your bottom rib up. Keep hips still.

·        Tighten up. Throughout each move, you should feel a tightening, similar to zipping up a pair of tight jeans, from one hip bone to the other.

·        Exhale deeply. To help strengthen your abs and protect your lower back, be sure to exhale thoroughly with every breath.

Abs-Obliques-Move

· Try this two-in-one abs-and-obliques move from David Barton Gym owner David Barton. Here's how: Sit so thighs and upper torso form a V shape, with lower legs crossed and lifted.

· Hold a 5-pound medicine ball (or dumbbell) between both hands. Swivel left to right and back, bringing ball across body while maintaining the V shape.

· Do 3 sets of 15 reps 3–4 times a week.

Low-belly leg reach

· Targets corset and six-pack.

· Lie faceup with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds.

· Exhale and extend legs to 45 degrees; hold for 3-5 seconds while squeezing lower belly. Do 2 sets of 10-15 reps.

Teaser

· An advanced Pilates-inspired move. Lie on your back with knees bent to 90-degree angles and feet lifted. Tighten abs as you inhale, and lift arms up and back over head.

· Exhale and swing arms forward, straightening legs so your body forms a V. If needed, put hands on the floor for support.

· Roll down slowly, bending knees and bringing arms overhead. Do 15 reps.

Donkey kickbacks

· A killer move that will torch calories as it works your core.   Kneel on all fours, toes tucked under, keeping your back neutral. Draw your belly in toward your spine as you contract your abs and lift both knees about 2 inches off the ground.

· Keeping abs engaged, bring right knee to nose (shown). Then kick right leg straight out behind you, squeezing your butt (shown); keep lower abs contracted and hips facing the ground to protect your back.

· Repeat 8 times; switch legs and repeat.

Cross-leg diagonal crunch

· Lie on your back with your legs straight and feet on the floor. Keeping your torso still, lift your hips and move them a bit to the right; lower and straighten your legs again.

· Bend your left knee and cross it over your right leg, placing your left foot on the floor near the outside of your right knee. Crunch up, then come back down.

· Do 50 reps, then switch sides and repeat.

Plank

· “I’m all about this one-stop-shop move: It not only tones my entire core but also strengthens and sculpts my arms, butt, and thighs.”

· Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into plank position (the “up” part of a push-up); engage your ab muscles. Your body should be long and straight; don’t let your hips sag or lift your butt too high. Imagine there’s a seat belt tightening around your waist, drawing your lower-ab muscles inward.

· Press your hands firmly into the mat, and press strongly back through your heels. Hold for 1–2 minutes (or as long as you can), then drop back to all fours. Do 3 reps.

Windshield wiper

· Lie on your back with knees bent to 90-degree angles. Straighten your arms by your sides, and lengthen your fingertips.

· Press the backs of your shoulders against a mat, and slide them down away from your ears. Focusing on the deep waist muscles, inhale and slowly move your knees to the right, then exhale and return to starting position. Repeat on the left; that’s 1 rep. Do 5–8 reps.

Circles in the sky

· For core, inner thighs, outer hips, butt Lie on your back with hands behind your head. Contract abs, lifting upper body slightly off the ground. Raise right leg 5 inches (or keep it on the ground if that's too challenging) and left leg straight up toward the sky.

· Keeping your core engaged and hips stable, trace 4 softball-size circles clockwise with your entire left leg; reverse, circling 4 times counterclockwise. Lower both legs, switch sides, and repeat.

Bicycle Crunches

· Lie on your back on a mat with knees bent, feet on the floor, and hands behind your head (dont clasp your fingers). Press your lower back into the mat and tighten your ab muscles as you lift your head, shoulders, and upper back off the floor and simultaneously move your right elbow and left knee toward each other while straightening your right leg (dont let it touch the ground).

· Draw your right knee back up and immediately move your left elbow and right knee toward each other while straightening your left leg; thats one rep. Continue to move continuously, as if pedaling a bicycle. Do 3 sets of 15 reps 2-3 times a week.

What to Eat on the 7-Day Detox Diet

What You Can Eat and What You Can't

That depends on the particular detox diet you're following. There are many of them. Some involve fasting, or just drinking liquids. Others allow some foods, like fruits and vegetables. They typically are short diets -- they're not a way of eating you can stick with in the long run.

Level of Effort: High

You'll be hungry and may feel weak. Whether or not a detox diet is safe depends on the plan and how long you stay on it.

Most people don’t feel good on low-calorie, nutrient-poor diets. Potential side effects include low energy, low blood sugar, muscle aches, fatigue, feeling dizzy or lightheaded, and nausea.

If the idea of detoxing appeals, you might try "clean" eating that focuses on vegetables, fruits, whole grains, and lean protein -- basically, whole foods without a lot of processing. That's good for you and more likely to give you results that last, especially if you make exercise a habit.

Limitations: You're going to go without a lot of the foods you usually eat. Detox diets are typically very rigid and involve eating the same few things over and over.

Cooking and shopping: Depends on the detox plan you're following. Because there's not a lot you're allowed to eat, you won't have a long shopping list and prep work should be minimal.

Packaged foods or meals: Some detox plans recommend herbs, pills, powders, enemas, and other forms of colon cleansing. Methods vary and often include products that are only available from the author’s web site.

In-person meetings? No.

Exercise: Not required, and you may not have the energy for it, because you're not getting that many calories.

What to Eat on the 7-Day Detox Diet

1) What to Eat Before the Diet: Certain foods and drinks such as coffee and sugar are typically phased out before starting the diet in order to avoid headaches and other reactions. Find out how to prepare for a detox.

2) Foods to Eat: Here is a list of foods to eat during a 7-day detox.

3) Foods to Avoid: A list of foods to exclude on a 7-day detox.

4) Sample Menu Plan: Although meals can be made from any of the allowed detox foods, it helps to have a sample menu plan.

5) Top 20 Detox Foods: Want to know what some of the star players of the diet are? Find out our top 20 detox foods and get tips on how to use them.

The 7-day food-based detox diet is designed for a newbie, for someone who wants to do a longer cleanse (7 to 21 days), for people who aren't able to go on a more restrictive diet due to time or work constraints, or for people who are generally exhausted and require more protein in their diet (take the adrenal fatigue quiz). While the plan outlined here is for 7 days, it may be followed for up to 21 days.

There are many types of cleanses, from 3-day juice fasts to detoxes that allow three meals per day. While it may be tempting to make a drastic change by trying a fast, sometimes simple changes such as drinking more fluids, eating more vegetables, or eliminating wheat can have a profound effect on how we feel. The key is to choose the diet that best matches a person’s health, energy level and lifestyle.

Other Steps to a Detox Diet Plan

Diet is just one component of any well-designed cleanse. In addition with an eating plan, there are other important steps:

1) Enhance Circulation: A lack of physical activity can result in poor circulation of blood and lymph fluid, which can have a negative effect on health and impair detoxification and immune function. The best way to get blood flowing is to exercise. Contrast showers and dry skin brushing are also great because they can be integrated into your regular shower.

2) Promote Elimination: When toxins that are stored in our cells are mobilized, they travel to our blood and must be eliminated from the body through feces, urine, or sweat or they can be reabsorbed and recirculated in our systems. Sometimes our organs of elimination are sluggish because we don’t move (and therefore don’t sweat), are constipation, or don’t drink enough water. Ways to increase elimination include: foods that prevent constipation, herbal laxatives such as senna tea or cascara, increased fluid intake, colonies, or enemas.

3) Improve Digestion: Promote the growth of beneficial bacteria in the intestines, so that it can keep potentially harmful bacteria in check, otherwise “bad” bacteria can produce toxins that damage the intestinal lining, are absorbed into the bloodstream, and injure cell membranes in the body. The cleanse can often provide the nutrients needed to promote the growth of beneficial bacteria. Probiotics can also be supplemented.

Most detox diets call for the removal of foods people are often sensitive to, such as wheat and gluten. A properly chosen diet supports the liver by providing it with protein, antioxidants, vitamin, and other nutrients so that it can detoxify efficiently. Supplements can also be taken, such as protein powder and vitamins, antioxidants,herbs for the liver, or detox teas.

4) Mind/Body Wellness: Stress can impair the body’s detoxification systems and lead to digestive ailments, impaired immunity, and have wide-ranging effects on health. A detox diet is a time not just to let the body heal, but to allow the mind to rest. Try to incorporate mind/body practices into your detox, such as diaphragmatic breathing, progressive muscle relaxation, or mindfulness meditation.

Thursday, October 2, 2014

消化酶片对人身体的作用








什么是消化酶呢？看网上有很多介绍消化酶片的，我们一起来看消化酶对我们身体的重要情。我只是开始更多地了解消化酶在我们身上的惊人的工作，通过阅读时，我注意到药店有卖各种草药酵素补充剂，而当我看到蜂蜜中的消化酶功效是如此之强大时我才知道他们是多么有益于我们的健康。


什么是消化酶呢？看网上有很多介绍消化酶片的，我们一起来看消化酶对我们身体的重要情。我只是开始更多地了解消化酶在我们身上的惊人的工作，通过阅读时，我注意到药店有卖各种草药酵素补充剂，而当我看到蜂蜜中的消化酶功效是如此之强大时我才知道他们是多么有益于我们的健康。


什么是消化酶


酶被称为“生命的力量”， 酶是复杂的蛋白质分子在你身体的每个细胞中的发现。他们是在我们身上发生的生物催化剂，可以加速化学反应。正如我们的身体产生的酶，所有活的生物体产生自己的酶，以提供他们所需要的营养。我们所有的食物，不论是动物还是植物，含有的酶。


人体有以惊人的速度执行多种功能不同的酶数以万计。消化酶和代谢酶是酶的两种类型。消化酶在消化道打破消化我们的食物，使食物小到可以被人体吸收。当你把食物放进嘴里咀嚼，通过分解碳水化合物像米饭和面食为更小的糖的淀粉酶酶工程。当食物达到你的胃，消化酶帮助变换成微小的营养食品，身体可以吸收和利用更新老化的细胞提供能量。每天我们的肌肉消耗能量的碳水化合物和脂肪的几百克。


酶有助于保持身体的重要消化功能，缓解便秘，促进新陈代谢，减轻毒素积累。没有在酸性胃液胃蛋白酶的酶，在胰液酶，胰腺，小肠，我们的身体会停止功能。代谢酶加快化学反应的细胞内解毒和能源生产。每一个器官，每一个组织，和我们身体中的所有100000000000000个细胞依赖于这些酶的反应。每一个活细胞的代谢酶的产生，使我们看到，听到，感觉，行动和思考。


随着我们年龄的增长，我们的身体的酶的水平普遍下降。结果是，我们不能很好的处理我们的食物，我们的身体没有函数作为优化在年轻时那样。我们身体中的酶不足的症状包括尿频疲劳，头晕，精神不集中，肌肉疼痛，消化不良，缺乏，食欲不振，和低血糖。酶在食品在加热到60ºC损坏，为了减少身体的负担，产生的酶，我们应该吃大量有机原料新鲜水果和蔬菜。例如，日本，吃相对大量的原料，酶丰富的鱼类和海鲜煮蔬菜至少。他们是由健康专家认为是世界上最健康的国家之一。什么是消化酶


酶被称为“生命的力量”， 酶是复杂的蛋白质分子在你身体的每个细胞中的发现。他们是在我们身上发生的生物催化剂，可以加速化学反应。正如我们的身体产生的酶，所有活的生物体产生自己的酶，以提供他们所需要的营养。我们所有的食物，不论是动物还是植物，含有的酶。


人体有以惊人的速度执行多种功能不同的酶数以万计。消化酶和代谢酶是酶的两种类型。消化酶在消化道打破消化我们的食物，使食物小到可以被人体吸收。当你把食物放进嘴里咀嚼，通过分解碳水化合物像米饭和面食为更小的糖的淀粉酶酶工程。当食物达到你的胃，消化酶帮助变换成微小的营养食品，身体可以吸收和利用更新老化的细胞提供能量。每天我们的肌肉消耗能量的碳水化合物和脂肪的几百克。


酶有助于保持身体的重要消化功能，缓解便秘，促进新陈代谢，减轻毒素积累。没有在酸性胃液胃蛋白酶的酶，在胰液酶，胰腺，小肠，我们的身体会停止功能。代谢酶加快化学反应的细胞内解毒和能源生产。每一个器官，每一个组织，和我们身体中的所有100000000000000个细胞依赖于这些酶的反应。每一个活细胞的代谢酶的产生，使我们看到，听到，感觉，行动和思考。


随着我们年龄的增长，我们的身体的酶的水平普遍下降。结果是，我们不能很好的处理我们的食物，我们的身体没有函数作为优化在年轻时那样。我们身体中的酶不足的症状包括尿频疲劳，头晕，精神不集中，肌肉疼痛，消化不良，缺乏，食欲不振，和低血糖。酶在食品在加热到60ºC损坏，为了减少身体的负担，产生的酶，我们应该吃大量有机原料新鲜水果和蔬菜。例如，日本，吃相对大量的原料，酶丰富的鱼类和海鲜煮蔬菜至少。他们是由健康专家认为是世界上最健康的国家之一。


消化酶的作用?


一般消化酶的作用是水解，有的消化酶由消化腺分泌，有的参与细胞内消化。细胞外消化酶中，有以胃蛋白酶原、胰蛋白酶原、羧肽酶原等一些不活化酶原的形式分泌然后再被活化的。


消化酶是人体消化器官分泌的消化液中所含有的物质，是一种蛋白质。 消化酶的主要作用是将食物分解为人体能够吸收的小分子物质。 并不是所有消化酶只有分泌到消化道中才起作用，口腔分泌的的唾液就是分解淀粉酶的消化酶。


消化酶在人体消化过程中的作用


一般消化酶的作用是水解，有的消化酶由消化腺分泌，有的参与细胞内消化。细胞外消化酶中，有以胃蛋白酶原、胰蛋白酶原、羧肽酶原等一些不活化酶原的形式分泌然后再被活化的


人体的消化功能依靠胃肠运动的机械性消化和消化酶作用的 化学性消化来完成。消化液中含有大量消化酶，可促进食物中糖、脂肪、蛋白质的水解。由 大分子物质变为小分子物质，以便被人体吸收利用。葡萄糖、甘油、甘油-酯、氨基酸等都 是可溶解的小分子物质，可被小肠吸收。 临床中，消化酶不足既可引起广泛的消化不良症候群，如胃肠胀气、胃饱胀、恶心、腹痛 、腹泻、厌食等症状，还影响营养物质的消化和吸收，造成低蛋白血症、脂肪性腹泻、脂溶 性维生素缺乏、内分泌紊乱等。


Goal of Digestion:



Break down the food we eat into a substance suitable for absorption and assimilation into the body.








Two Major Types of Digestion:          

Mechanical –chewing food, churning of the stomach
Chemical – digestive enzymes, bile


Why do we need to supplement with Digestive Enzymes?






Objectives of supplementing with Digestive Enzymes





To provide the necessary enzymes to adequately support the body’s ability to digest food.

        To promote the degradation of proteins
     
Support the breakdown of complex macro molecules into energy sources and promote the release of nutrient content from foods 
·       
To encourage and support the absorption and utilization of important nutrients


Importance of Digestive Enzymes



Supports absorption and utilization of important nutrients
Supports normal digestion
Supports a healthy digestive tract




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