Monthly Archives: May 2016

Food That Low Fat For Diet

unduhan-28What’s the trick to losing weight? Of course, healthy eating habits and exercise is the correct answer — though you may be getting constantly bombarded with advertisements and claims about pills, trendy diets, and “miracle wraps.” As medical science continues to narrow-in on exactly what types of exercise and eating habits are the most effective in combating obesity, the average individual is better able to mount a worthwhile weight-loss campaign.

And now, after decades of one very popular type of diet, we know that the attempts of millions have likely been in vain.

Low-fat diets, it has been concluded, are no better at helping individuals shed pounds than any other diet. In fact, it’s not really the fat content that’s important — a high-fat diet would essentially lead to the same results as a low-fat diet, researchers found. The study in question, published in the medical journal The Lancet, concluded that when no concessions were made in eating habits, low-fat diets were better by comparison. But in terms of low-fat diet superiority? No evidence could be found.

“Results of non-weight-loss trials and weight maintenance trials, for which no low-carbohydrate comparisons were made, showed that low-fat versus higher-fat interventions have a similar effect on weight loss, and that low-fat interventions led to greater weight loss only when compared with usual diet,” the study says.

“These findings suggest that the long-term effect of low-fat diet intervention on bodyweight depends on the intensity of the intervention in the comparison group. When compared with dietary interventions of similar intensity, evidence from RCTs does not support low-fat diets over other dietary interventions for long-term weight loss.”

So, it turns out that the key is, in fact, a strict adherence and dedication to a specific eating plan, rather than what the eating plan itself consists of. It’s the ability to stick to the diet for the long-term that actually determines whether or not a dieter will actually lose weight.

While this may be frustrating news for some, it shouldn’t come as all that much of a surprise. Low-fat diets haven’t really been in fashion for quite some time, as they peaked in popularity in the 1980s and ’90s. Interestingly enough, there is a lot of evidence that the resulting influx of low-fat and fat-free foods actually ended up making people fatter than they were before. This is because people opted to replace fattier foods with carbohydrates, and would eat more thinking that a diet lower in fat warranted a little wiggle room.

Clearly, that wasn’t the case. And we now know, fat isn’t all that big of a deal, all things considered. The obesity epidemic has been linked to other things — including sugar and red meat consumption — more so than foods that are simply high in fat. These days, it’s a matter of lowering your intake of calories, carbs, and sugar that will likely lead to successful weight loss.

A healthy diet, as a result, is plant-based for the most part, with a good amount of proteins and lean meats. Buying “low-fat” cookies, for example, wouldn’t be a proper substitute.

So, with all of that in mind, the odds that you were actually sticking to a low-fat diet with the hope of seeing some real progress was probably pretty low. Though it’s not unheard of: There are still tons of products at your local grocery store labeled and marketed as “low-fat.”

The trick, in this case, is to look past the marketing jargon, and stick to the foods that you know are good for you. And as we’ve learned from this most recent study, it’s not even so much about the diet itself — it’s about having the discipline to stick to it for the long haul. Big changes in eating habits are not easy to institute, but a lifestyle shift is often what is needed to effectively lose weight.

Now, thanks to these findings, you can make sure you don’t waste time with the “low-fat” moniker, and instead focus on staying disciplined in your diet choices.

Heart attack symptoms

We can blame it on everything we’ve seen on TV, but as women, most of us make the mistake of assuming that heart attacks only happen to men. But you might be shocked to learn that heart disease remains the leading cause of death for both men and women in the U.S.

According to the CDC, heart disease fatalities affect men and women equally. And even worse, almost two-thirds of the women who die suddenly from heart disease don’t experience any previous symptoms. This “silent killer” is responsible for roughly one in four female deaths.

According to Dr. William Daniel, leading cardiologist and chief medical officer of software provider Emerge Clinical Solutions, heart disease is even more dangerous to women because symptoms of a heart attack are often different for women than men. Worse, most women don’t know the symptoms or attribute warning signs to stress or general fatigue. Knowing the signs of an attack, says Dr. Daniel, is the first major step toward preventing heart attacks from being America’s No. 1 killer in women.

1. More subtle than chest pain
Chest pain may seem like an obvious symptom of heart attack, but in reality symptoms are much more subtle and easy to ignore. We’ve all seen Hollywood heart attacks involving dramatic chest-clutching and sudden collapse, but for women, symptoms can be anything from discomfort that feels like bad indigestion to pain in the arm to breathlessness. Before you learn about the symptoms, it’s important to erase assumptions that a heart attack is always a chest-pounding, keeling-over movie melodrama.

2. It may be more than fatigue
Everyone feels a little tired now and then. But even though we learn to write off fatigue as a sign of not sleeping enough, fighting a cold, overexertion or a reaction to a new medicine, feeling drowsy nonstop could mean something bigger. Unusual or extreme fatigue shouldn’t be ignored, says Dr. Daniel. It may be an early warning sign of heart disease or an impending heart attack. One recent study by the National Institutes of Health (NIH) found that more than 70 percent of women surveyed experienced marked fatigue in the days or weeks prior to their heart attacks.

3. Pay attention to chronic sleep problems
Everyone experiences problems sleeping now and then because of stress, but chronic trouble sleeping might be caused by more than everyday exertion. If you’ve noticed unusual or prolonged disturbances in your regular sleep patterns, it’s smart to visit your doctor. The NIH study showed almost half of women who recently had a heart attack had sleep disturbances or unexplained insomnia in the days or weeks before the attack.

4. Check your skin tone
Some women may take on a gray pallor before or while having a heart attack. If your complexion is suddenly dull, call a doctor before you dial the esthetician. Cold and clammy skin or appearing severely ill can be another sign.

5. You may feel like you have the flu
We’ve all been through the flu, but many women write off heart attacks as just that. Women may experience shortness of breath for no obvious reason, unusual upper-back pressure, dizziness, lightheadedness, nausea, vomiting or fainting.

Prevention and treatment
Even though signs of heart attack can be subtle in women, the good news is that heart disease is preventable. To better understand your body and risks, schedule an appointment with your health care provider to discuss your history. Try to move around a little more every day as well, since even walking 30 minutes a day can lower the risk of heart attack. If you think you might be having a heart attack, dial 911, sit or lie down, and chew an uncoated aspirin immediately. Even if it turns out not to be a heart attack, it’s better to be prepared. Once a heart attack starts, every minute counts.

How do you get a calcium

Milk allergy means dairy-free, but dairy contains some of the highest sources of calcium for growing bodies and bones.

While most (80%) children will outgrow a milk allergy by the age of 5, most milk allergies will resolve by adolescence. Meanwhile, during this time of growth and development, where do kids and teens manage to get enough calcium? And if you are an adult, how do you maintain adequate calcium intake?

If you are wondering why calcium is so important, it’s helpful to understand bone development in childhood. Bones develop at a rapid pace during childhood and adolescence and this time frame is known as the peak bone growth phase of life.

Essentially, like a bank, calcium from the food we eat is deposited into bone, helping them grow and strengthen. During the second and third decades, this process is at its greatest, something called peak bone growth. After young adulthood is reached, bone accumulation stops and the name of the game is bone preservation.

Bone density is preserved when enough calcium (and vitamin D) is consumed daily. When bone growth is completed, the bone bank withdrawal system kicks in. If low amounts of calcium are consumed, the bone bank offers up calcium for the normal functioning of other tissues, especially the heart and muscles. Therefore, it is important to build bones when you can, during middle childhood and adolescence, and maintain the integrity of bone in adulthood, partly through adequate consumption of calcium-containing foods.

Here is the Dietary Reference Intake (DRI) for calcium among all age groups, according to the Institute of Medicine (IOM):

  • 51-70 year old males: 1,000 mg calcium per day
  • 51-70 year old females: 1,200 mg calcium per day
  • >70 years old: 1,200 mg calcium per day

When you have a food allergy to milk, the consistent and adequate intake of calcium can be compromised, and this can be a real concern during those peak bone-building years. In fact, girls from ages 9-18 years are at particular risk for poor bone health, as intake data consistently shows this age group is missing out on enough calcium in the diet. Girls with food allergy to milk are at an even higher risk.

Milk substitutes can be a source of calcium, but not all milk substitutes are created equally. Some, like soy milk, will have similar calcium amounts per cup as cow’s milk (about 300 mg per cup), while others may vary in their calcium load. Plus, calcium is added to alternative milks and may come out of solution. In other words, the calcium may settle to the bottom of the milk container. Be sure to shake your alternative milk prior to drinking, and read the ingredient label to get the most calcium per cup you can find in your dairy-free alternative.

Workout for health

The fact is, if you’re like most guys, you don’t do many standing ab exercises; instead, you probably do moves like planks, side planks, sit-ups, crunches, etc., which are all performed on the ground.

Targeting your midsection while standing on two feet, however, gives your core a completely different stimulus: it forces your abs to stabilize against movement and transfer energy from your lower body to your upper body, which is the way we really use our core.

Think of it this way: When you play basketball or soccer, you’ll NEVER get on the ground and do a plank. (I hope.) Instead, you use your core while on your feet, running, sprinting, or pushing against an opponent. That’s where standing ab exercises gives you an advantage in your workout.

And by doing several movements in just four minutes, you’ll throw a tremendous amount of stimulus to your abs for more growth — it’ll feel like one long set.

How The Workout Works

In four minutes, you’re going to blast your core with five different exercises. (This workout actually gets less complex over time, so you don’t have to worry about injuries when you’re fatigued.) To save time, make sure to set everything up beforehand so you can run through these movements quickly.

Do NOT arch your lower back like Donald Duck when doing these exercises. That actually turns off your abs and shifts the pressure onto your spine and spinal erectors. (That’s bad.) Instead, keep your lower backflat so you actually target those deep core muscles that keep you safe and injury-free.

Finally, do this workout 2-3 times a week after your main workout for that day. Since you’re racing through these exercises in four minutes, you’ll get a nice fat-burning cardio effect too, which makes it a great finisher.

Place one end of a barbell in a landmine. At the other end, stand facing the landmine, grab the other end with your arms extended, and start with the barbell end about eye-level. Twist the barbell to one side without turning your hips or shoulders and keeping your arms as straight as possible. Alternate sides. To make it harder, add weight by sliding small plates on the end.

If you don’t have a landmine, just place a folded-up towel in the corner of a wall and wedge one end of a barbell there.

A2) Kettlebell Windmill, 8 reps each side

Hold one kettlebell overhead and stand with your feet shoulder-width apart and toes pointed away from the kettlebell. Bend at your hip and lower your torso to the side. Keep the kettlebell over your shoulder and your lower-back flat. Use the back of your bottom hand to trace your forward leg. Keep the back leg straight and watch the kettlebell throughout.

A3) Low-to-High Woodchop, 8 reps each way

Set the cable machine to the lowest height. While standing in a split-stance, turn your shoulders and hips at the same time, while keeping your arms straight throughout, and finish with your hands above your head. Make sure to keep the cable handle in front of your chest while turning. Just like with the horizontal chop, spin your feet and twist your hips so that your lower spine stays stable.

A4) Wide Stance Anti-Rotational Chop, 8 each side

Set a cable bar or rope attachment at chest-height. While facing perpendicular to the cable, stand extremely wide (almost as wide as possible) and grab the bar or rope at both ends. Drag the bar or rope across your body while keeping both your arms locked out. Do NOT twist your body — your torso should remain motionless throughout the chop. Finish your reps on one side and switch sides.

A5) Single Arm Farmer’s Carry, until you run out of time

Grab a heavy dumbbell or kettlebell with one hand, keep your chest up and shoulder blades squeezed, and walk. Every 15 yards (roughly 15 steps),