| Wrap News Newsletter v.9 |
|
Contents A
Get Healthy and Fit Plan |
*************************************************************************************************** Recently people have asked me if I could recommend a dietary plan that works. I have been working on a diet plan and would like to share it with you. Before you try any new exercise or diet plan, please see your own health care professional, especially if you have special diet needs. Try these three things to get your body in shape: 1. Start the day with a high protein, low or no carbohydrate meal. For instance, an omelet with cheese and lunch meat (no toast on the side), or a soft boiled egg. (Not necessarily a big breakfast just a protein breakfast.) Start the day with a protein meal because when you eat Carbohydrates your body is in a glucose (Insulin) dominant phase, causing fat storage. When you are in a natural fasting state (like in the morning) or when you eat Proteins and fats, without carbohydrates, it keeps your body in the Glycogen dominant phase. During a glycogen dominant phase your body burns fat. If you eat a carbohydrate too early in the morning after fasting during the night it throws you into a Glucose dominant phase. Your body will say, "hey, my host is starving me, I better store some fat." 2. Either before breakfast or within an hour of breakfast engage in an exercise routine that raises your heart rate. It could be as simple as running around the house, sit-ups, or jumping jacks - anything to get your metabolism going. Exercising in the morning, while in the Glycogen dominant phase, causes your body to burn fat instead of muscle. 3. No eating at least three (3) hours before bed. If you feel the need to snack at bedtime make it a protein snack like lunch meat or nuts. Eating Carbohydrates before bedtime causes your body to have decreased production of the hormone that rebuilds your muscles during sleep. Two or three hours after breakfast resume eating balanced meals and snacks. Some healthy examples of balanced food are as follows: 1. Try to eat lots of green and raw vegetables and fruit. 2. Fiber is a big helper to the digestive system and for burning carbohydrate calories. 3. Try to eat whole grain breads and cereals. 4. Avoid refined sugar as much as possible. Generally eat anything you want, just try to make healthy choices. For some of you, that means avoiding fat. For others it means watching carbohydrate intake. Eat generous portions of high protein foods, especially if you are trying build muscle and lose weight. On a Low Carbohydrate diet try to keep carbohydrate grams around 60 grams a day. Remember to subtract your fiber grams from your total carbohydrate count because fiber digests as carbohydrates. On a low fat diet try to keep Fat grams to 30% of total calorie intake. The best trick with either diet plan is not to mix your carbohydrates and Fats/Protein foods. Wait 3 hours to change from one food group to another. Try out the above exercise and diet plan and let me know how it works for you. My email: gardenrn@sendfree.com Some other dietary/exercise concepts I would like to share with you: Water is important to cleanse your system and nourish your cells. Often hunger is actually mistaken for thirst. Water before a meal is a good filler to help take the edge of your hunger. A Multivitamin/Mineral Supplement is a good way to start your day off on the right foot. If your diet is lacking in nutrients one day or another it will help pick up the slack. Often diets high in Protein can deplete Potassium stores. Keeping your vitamins and minerals in balance will give you energy and help you build muscle better. Exercising Large muscle groups is the key to help build muscle and burning fat. The best type of exercise is resistance exercises. Those involve pushing against a machine, elastic straps or lifting weights. Doing what you can with what you have at least for starters is better than not exercising. For example, sit-ups and push-ups are resistance exercises because you are using your own body weight. Once your body adjusts to decreased carbohydrate intake the old calorie counting rules don't apply. You simply won't feel like eating as much. Avoid refined foods, like sugar and white flour, as much as possible. It all comes back to the basics. By using moderation in type and amounts of foods and by eating foods in their natural state, the way they were made from the earth you will feel better, work harder with less effort and look better in the process. The NutriCounter
Mary Howard RN may be contacted at http://members.tripod.com/homegrownmo gardenrn@sendfree.com .
****************************************************************************** Make
3 Wonderfully Easy Winter Skin Toners Cold weather is on its way and the winter season is just around For years I concentrated on cleansers and moisturizers, o Removes traces of cleanser that was left behind after cleansing One thing to remember is to keep it simple. Prepare a toner A couple of easy toners you can make to help nourish, protect, PH Toner 1Cups distilled water Mix all ingredients in your bottle of choice and shake Herbal Refresher 1 cup witch hazel Heat water to boil and steep the tea bag in the water for 15 Aloe Soother ½ cup
aloe vera gel Mix all ingredients and shake well before each use. All three toner recipes are great to help you get through the ******************************************************************************* A recent article in the Reader's Digest points out some rather startling new information, at least to this author, that according to Michael Holick, who's spent the last 30 years researching the subject, believes we're living in an unrecognized epidemic of Vitamin D deficiency. And scientists are linking low levels of D to cancer, hypertension, diabetes and osteoporosis. Researchers used to think that Vitamin D was for building strong bones but new research shows that this humble nutrient is far more versatile. Unlike most vitamins, D isn't found in much we eat, other than fortified milk and coldwater fish like mackerel and salmon. Most of it is supplied by the sun. D-related hormone in the skin soaks up the ultraviolet rays in sunlight and travels to the liver and the kidneys, where it is picked up by extra molecules of oxygen and hydrogen. This process transforms this potent hormone into calcitriol. Scientists believe that this disease fighting calcitriol is very important to prevent the above diseases. Let the sun bake on your unprotected arms and face for a few minutes and you will have all the D you need. In northern climes though it is believed that there is a deficiency from 20 to 60 percent among those over 50. A startling fact is that there is more and more rickets every because doting parents are breastfeeding their infants and keeping them out of the sun. Here are the recommended daily doses for Vitamin D Under 50 = 200IU's a day 51-69 = 400IU's a day over 70 = 600IU's a day More than 2,000IU's can lead to a toxic buildup of calcium in the bloodstream. Getting 800IU's isn't that hard. An 8-ounce cup of milk contains almost 100IU's. For lactose intolerant or those who don't like milk, Minute Maid offers D-fortified orange juice. Better still, get outside (but without sunscreen). This article and much more can be found in "37 Hidden Secrets To A Healthier You!" found here. http://www.4maximumhealth.com For more information on this topic http//pop.cc.nih.gov/ccc/supplements/vitd.html http//vitamind.ucr.edu http//www.jr2.ox.ac.uk/bandolier/band37/b37-4.html http//www.nlm.nih.gov/medlineplus/vitaminandmineralsupplements.html
Dan Farrell may be contacted at http://build-an-ebusiness-on-a-shoestring.com dan@mhg-consulting.com .
************************************************************************** Many people find summer exercise easy, because there are so many fun activities available when it's warm outside. But if you live in the North, you might find exercise during the winter much more difficult. I refuse to run outdoors when it's very cold, the road is icy, or the snow banks have narrowed the road significantly. But I also refuse to hibernate, since exercise helps improve your immune system to help you fight off winter colds and flu, and also gives you energy and a positive outlook. So, here are a few tips to get you thinking about staying active all year long! Find exercise videos you love, and carve out a space indoors with the equipment you need. I exercise in my basement all year long, and add outdoor activities when weather permits. The great thing about having an exercise video collection, and the right space, is that you have absolutely no excuses! Weather, time of day, long lines for equipment, etc. will not stop you from burning calories! My personal favorites come from The Firm, and my favorite place to shop is Collage Video. Visit my website, www.slimdale.com and click on Links to get there. The new fall television lineup will be here soon. Use TV commercial breaks! Many people ignore strength training because they feel cardio burns more calories. But adding muscle to your body will raise your metabolism, allowing you to burn more calories all day long. Resistance training also strengthens your bones, and just getting stronger can help you with a multitude of daily activities. So find a book, magazine article, wall chart or other resource showing exercises to work all major muscle groups, and do a set of repetitions during each commercial. You'll get a 20-minute workout during one 60-minute show! Join a walking club at a local school, or walk inside a shopping mall. You can window-shop before the stores open so you go right to the store that has the best sales or the styles you love when they are open. Park farther away from the door and walk. At work, at the grocery store, at the mall; any place where you're stuck walking outside anyway, just bundle up and get a few extra steps. When indoors, take the stairs instead of the elevator or escalator. You'll burn lots more calories. You can even try using restrooms, copy machines, etc. on a different floor just to get more exercise. Consider wearing a pedometer and challenging yourself to keep increasing your steps per day. Use your lunch break if you work in an office. If your company has a gym, use it. Walk outside when the weather permits. If it's raining or snowing, walk laps around the parking garage or laps around each floor perimeter plus the steps between floors. Be less efficient! If you live in a multi-story house, take as many trips up and down the stairs as you can instead of saving things to go up or down. At the office, take a walk to see your coworkers instead of always using email. Face-to-face conversation is often better anyway, as it avoids misunderstandings and leads to better bonding and teamwork. Consider winter sports. Skiing (downhill or cross-country), ice skating, and snow-shoeing can all burn lots of calories. Also, just play in the snow! Go sledding or build a snowman, and make some snow angels! I hope these tips help you to stay active this winter! Remember, the key to weight loss is to burn more calories than you consume (and weight maintenance is balancing the intake and the burn equally over time.) If you don't burn calories with exercise, you'll need to cut your food intake, and that will be especially difficult during the holidays. I personally would rather exercise more and enjoy a few holiday cookies! So get in the habit of exercising consistently now!
Dale Reynolds may be contacted at dale@slimdale.com . Dale Reynolds lives in upstate New York where she works as a weight loss counselor and has recently published a book, "A Slim Book On Weighty Matters". Order the book and sign up for her free newsletter from her website!
************************************************************************* 100%
Pure Aromatherapy Oils You will find that Chet Day is a regular person who has benefited greatly from natural remedies and techniques to get well and stay that way! Rather
than go through all of the things you can learn about on
this site, I encourage you to go to http://hop.clickbank.net/?wrapslim/chetday
to find out more.
___________________________________________________________________________________ If you have additional natural health sites you would like to share with everyone, send your recommendations to healthsites@wrapyourselfslim.com Newsletter Archives are located at http://www.wrapyourselfslim.com/archives.html Danielle
Sims ***********************************************************************
|