Terrine Pearsall

Lifestyle Changes First Then Diet for Effective Health Management

Due to the enormous amount of information about diet ubiquitous on the internet, people who yearn to lead healthy lives end up being confused as to which diet will help them achieve their goals – mostly weight management.

The pendulum of which “diet” works keeps swinging back and forth. People try adapting to different diets but only a few are lucky to find one that helps them to successfully manage their health.diet

Diet debate almost dying

The diet debate is almost extinct. Every now and then, people trying to reduce weight through dieting confess “cheating on their diets”. The major reason behind failing to keep up with a diet plan is that the plan is not parallel to the person’s lifestyle. Often, lifestyle is the best ally when it comes to eating and living healthy. A diet that goes well with your lifestyle is easy to maintain.

The realization that lifestyle comes before diet is triggered by the knowledge that the body is not a machine that efficiently produces output according to the input. Body systems are integrated in such a way that improvement of the whole depends on how well all the systems are coordinated. For example, a person desiring to reduce weight may take healthy food always but fail to handle emotional distress. According to research, stress leads to weight gain in some people. Having a lifestyle that supports the well-being of the entire body is the only way to achieve healthy living.

Researchers suggest that lifestyle comes before diet

World renowned researchers like Bradley Appelhans of the Rush University Medical Center and Sherry Pagoto of the University of Massachusetts Medical have suggested an end to the diet debates that are so frequent in weight management circles. In their journals, they write that different diets are equally good as they are bad in helping one lose weight. They support their case that lifestyle changes can collectively handle diet and other aspects of healthy living.

Nutritionists’ case studies

In support of the case of lifestyle over diet, many nutritionists have indicated instances when some of their clients have tried different diets but fallen over the wagon. The result of such failure is discouragement and frustration. Pro-lifestyle nutritionists are more concerned with helping a client develop a plan that they can follow while they make new lifestyles changes. They note that the greatest problem associated with weight and health management is adherence.

Effective lifestyle changes

Lifestyle changes such as exercise, positive thinking, keeping food records and focusing on progress rather than perfection are the ultimate solution to health management. If one is able to make and enhance these lifestyle changes, it becomes very easy to follow diet plans that help them to achieve the overall objective of health management.

diet
Herbal Healing For Everyone ~Free Download~
Terrine Pearsall

A Useful Method for Losing Weight: Carb Backloading

There are many different schools of thought when it comes to losing weight and there are many different systems, diet plans and strategies that claim to be the most effective in the world.

Of course not all of these can work equally though and so your job is to try and weed out the winners from the losers and to identify which strategies are most effective generally and also best suited to your specific lifestyle and biology.losing weight

For your consideration then: carb backloading!

What is Carb Backloading?

The basic idea behind backloading is that you are going to time your meals, or more specifically time your consumption of carbohydrates.

You’ll do this in such a way as to eat carbs like bread, pasta and others only immediately after you have engaged in intensive cardiovascular training.

More specifically than that, you will be timing your consumption of simple carbs in order to follow HIIT workouts. That means that you’ll a low-carb or no-carb diet for the majority of the day and then when you’ve finished an intense training session, you’ll be able to permit yourself to have some pasta or a sandwich.

Why Does it Work?

The idea behind this system is to first empty the energy stored in the muscles (glycogen) before turning to carbohydrates. What this is thought to do is to create a demand on the body that will ensure that the new sugar influx is not stored as fat.

You see, the body only stores excess sugar as fat when it doesn’t have any use for it. If your blood sugar is low when you eat, then your body will use some of the incoming sugar rather than store it. Unfortunately, low blood sugar also stimulates the release of many hormones and it doesn’t take much to get a good supply back.

Conversely though, the body also stores a small amount of energy in the muscle cells as glycogen to allow us to run and fight when we have low blood sugar and we are burning energy too quickly to rely on fat stores.

When this is depleted, the first priority for the body (after powering basic functions) is to restore this energy. Thus, any carbohydrates that you eat within a short window of opportunity will be sent to the muscle and not the belly.

How to Get it Right

Before you try this system, it is important to note that it doesn’t work if you only use steady state cardiovascular exercise. A gentle jog will use up the blood sugar and then turn to fat stores. Conversely, if you sprint or go at 100% output, then your body will have no choice but to use glycogen (because burning fat is too slow).

We can only maintain max output for a short amount of time though and this is where HIIT comes in – as the perfect way to use up this form of energy and create that necessary demand.

losing weight
Fat Burning Secrets *FREE DOWNLOAD*

List Of Important Running Gears And Accessories

People say that when you have a good pair of running shoes, you’re good to go. This is generally true, but if you want to make the most out of your running experience, you need to invest on some things.

Following are some of the important running gears and accessories that, although not required to make you a certified runner, can make your running comfortable and trouble-free.

running

1. Shorts.

Many varieties of running shorts are in the market today, but there are two that seem to stand out from the rest. One is the compression tights. Resembling cycling shorts, compression tights are made of fabrics that fit the body tightly so that when the runner is on the move, the muscles are held firmly. This compressive feature offers little chance of chafing. Also a favorite choice among runners, full split shorts have a slit on either side, which allows for the free movement of the leg. Although split shorts are typically short in length, they provide runners with unobstructed and easy stride.

2. Shirt.

Gone are the days of cotton shirts. Shirts with wicking quality, usually made of polyester, are the best choice for running. These types of shirt absorb sweat from the body and keep the temperature low. Thick, long-sleeved shirts are recommended for use during the cold climates and thin, short-sleeved shirts are for warm climates. For extra support and comfort, women are advised to wear sports bra.

3. Socks.

The best pair of running socks prevents blisters. Other sock brands also promise to keep the feet dry and in perfect condition even after running several miles.

4. Reflective vest.

When worn, reflective vest keeps the runner visible, making it very useful to people who run along the roadside or in the dark. It helps avoid accidents and calls attention when the runner is injured. In place of a reflective vest, some runners use reflective stickers, reflective jackets, and LED armbands.

5. Heart rate monitor.

This is important to people who like to keep track of their heart performance and improvements in the pulse. With a chest strap and wrist unit, heart rate monitor displays information on the heart rate and calories burned. Depending on the results of the heart rate monitor, a runner can figure if his training is working and at an appropriate intensity.

6. Running watch.

Because of its multiple uses, a running watch is almost a necessity. It can record distance, time, and pace. Most running watch models today also a have heart rate monitor function, and those that are even more advanced have GPS capabilities. GPS watches can monitor route and distance information, which can be downloaded and stored to track performance. They are a bit expensive, though.

7. Running belt.

One of the important running gears, especially among distance runners, running belt carries important items such as phone, keys, camera, and energy bars and gels. Most running belts are not bulky and do not bounce and budge while the runner is on the move.

running
110 Self-Improvement Boosters ~FREE DOWNLOAD~

Water and Healthy Eating

Our bodies need the water to effectively digest food and perform all the necessary functions we ask of it each day. You don’t stop to realize what we ask of this marvelous machine, we just take it for granted that it’s going to function properly. Let’s take a look at the relationship of healthy eating and our body’s daily intake of water. There is a direct correlation between eating healthy and consuming enough water to absorb the vitamins and minerals we need from the healthy food we’ve eaten.

Do you know that your body is 98% water? Do you find this fact hard to believe? Most all of our body fluids are water, and many of our organs are mostly water. Do you suppose water is important to our daily functions? I would hazard a guess of YES.water

During the course of consuming our food, we drink water with our meals. We don’t even stop to think about the role this water plays in our digestive process. We drink it because we become thirsty when we eat.

What happens to the food and water as they enter our digestive system? They are both necessary components of the digestive process. Stomach acids need the water in order to properly breakdown the food as it travels through our stomach, and nutrients are absorbed by the blood. The food continues down the path of the intestines, still being broken down and absorbed through the lining of the intestines, still requiring the presence of water. All of the digestive process must have water in order to happen as designed.

At times, there are imbalances in our intestines that create an environment that won’t allow for proper processing of food particles, or doesn’t allow us to absorb any of the nutrients we need at all as they pass through our intestines. Stepping up our consumption of water can often correct this without the need for medication. We simply need to flush our system, as you might flush a slow drain.

Proper flushing of the body, filtering of the blood, and transmission of waste from our bodies can only occur when there are enough fluids present. The only way for enough fluids to be present is in our consumption of water. Only through the intake of necessary amounts of water do our kidney’s function as designed.

Many of the body’s organs depend upon fresh blood supplies in order to function properly. The kidneys and intestines require vast amounts of water in order to accomplish the difficult task of flushing the waste from our body. Now, if you don’t realize the importance of this task, you need to stop and think about waste. Wastes are produced from the daily processes your body goes through, toxic by-products that we don’t need to live, and don’t need to retain in our bodies. As a general rule, whatever we might need for our body should be absorbed as the food has passed through the intestines, whatever is left, is not needed.

Proper digestion, from beginning to end, cannot take place without water, lots and lots of water.

 

water
Diet and Exercise (Free Download)

How To Choose The Best Running Shoes

Although running barefoot was the preference of many running legends, it can’t be denied that running shoe is your most important equipment as a runner. It acts as your first line of defense against any danger and injury, while helping you achieve your fullest potential.

But because running shoes greatly affect your performance, choosing the best pair should be a careful process. To help you, here are a few buying tips.

running

  1. Know your foot type. There are three types: neutral-arched, mid-arched (overpronators), and high-arched (underpronators). One way of identifying your foot type is by checking your footprint. A neutral-arched foot shows a distinct curve along the inside of the foot, which connects the heel and the toe. This type of foot pronates normally, meaning that when the foot lands, the outside of the feet rolls inwardly in order to absorb shock. The mid-ached foot, in comparison, rolls far too inward so that the print shows a slight curve along the outside of the foot.

Mid-arched foot print looks almost like an entire foot; hence, the nickname flat foot. Among the three, mid-arched foot is the most prone to injuries. High-arched foot, on the other hand, doesn’t pronate enough, which is why its print has a very pronounced curve, showing a narrow band that links the heel and toe. Because the outside of the foot doesn’t evenly roll inward, it gets much of the stress.

  1. Choose the shoe that is compatible with your foot type. For neutral-arched foot, stability running shoes are appropriate. Made with supreme durability and cushioning, stability shoes offer medial support. Mid-arched foot runs best with motion-control shoes that function to reduce excessive foot inward rolling. Although quite heavy, they are durable, have firm midsoles, and adapt a straight shape for support. To promote foot motion, people with high-arched foot need to wear cushioned shoes. These have soft midsole and curved or semi-curved shape.

  2. Take note of the size. And make sure that the shoes fit you right. Some runners, however, mistake the appropriate fit for tightness. But with tight shoes on, you might end up with blisters and black toenails. The shoe with the right fit has about half-inch space in the toebox, leaving enough room for the foot when it swells during a run. The best shoe, without cramming it in, keeps the foot in place so that when you run or walk, the heel does not slip up or down.

  3. Try the running shoes on. Run with them. Jog with them. Walk with them on a treadmill. In other words, never leave the store without finding how the shoes work in your feet. To make a better judgment, use the socks you normally wear when running. Another important point: Try shoes on in the afternoon, when your feet are in their largest size. And because both feet have different measurements, one is always larger than the other, make sure to measure both and go by the size of the larger foot.

  4. Avoid being floored by style. When it comes to running shoes, function comes before style. So don’t be tempted to buy the handsomest, most stylish, and latest pair in the market; rather, get the shoes that will most likely allow you to perform superbly.

 

running
110 Self-Improvement Boosters ~FREE DOWNLOAD~

Rapid Weight Loss Techniques

Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical incapabilities . There are a lot of positive changes once a person experience weight loss. It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.

The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss technique. And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.weight

Here are fast tips that can change an over-weight’s life:

First: Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements. Begin by learning a diet food plan that can easily be accustomed with. Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.

Second: Set realistic approaches. The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.

Third: Listen as the body speaks. Each and everyone’s body metabolism reacts differently to different fast weight loss programs and plans. Try substituting one program for another to compensate the body’s reaction. Exercise program must be suitable to one’s body, as others are not able to exercise as rigorously as others can. If walking is all that can be done, then walk for this is proven the best exercise. Muscles burn more calories than fats so it’s also best to put on a little muscle and looking good too.

Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion. A single serving of whole grain bread moves fat through the digestive system faster. Grains turn into blood sugar that spikes the body’s insulin level. Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.

Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat. Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried. It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.

Sixth: Takes lots of fluid. Drinking at least six to eight glasses of water a day keeps the body refreshed. Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.

All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success. Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.

 

weight
Diet and Exercise (Free Download)

Common Running Injuries: Symptoms, Causes, And Treatment

Although running is perhaps the simplest form of sport and exercise, it is highly susceptible to injuries. Running injuries are not uncommon among runners—novice or long-time.

And if you’ve been running for a while, you most likely have experienced any of these common injuries:

running

1. Runner’s knee

Also referred to as iliotibial band syndrome (ITBS), runner’s knee is characterized by the tenderness of the iliotibial band (ITB), the connective tissue outside the thigh, and causes friction between the ITB and thigh bone. Runner’s knee results from overpronation, overtraining, tight ITB either naturally or due to lack of stretching, wrong shoes, weak hip muscles, and too much hill running.

People with runner’s knee feel pain and inflammation outside the knee. Pain is most pronounced when running downhill or on cambered surfaces, when knees are stretched, and even when simply walking upstairs and downstairs. At the onset of pain, running must be immediately stopped. Intake of non-steroidal anti-inflammatory drugs (NSAID), cold therapy, and massage can reduce the pain. In severe cases, especially when the injury does not respond to any treatment or rehabilitation, corticosteroid injection is performed onto the site of injury.

2. Shin splints

Shin splints is a widely used term to refer to the pain at the front of the lower leg. The injury is commonly caused by intense running, bad footwear, running on hard surfaces, and poor ankle flexibility. Runners with shin splints experience pain inside the lower half shin, which usually extends to the knee, at the beginning of the run. The pain subsides while running but comes back after with a more stabbing intensity. Redness and lumps in the shin may also develop.

Treatment is centered around abating the pain, especially during the early stage when the pain is intolerable. It includes rest, massage, and cold therapy. Intake of NSAIDs is also advisable.

3. Achilles tendinitis

Because it is no longer considered an inflammatory condition, Achilles tendinitis is now often called Achilles tendinopathy. It is a condition in which the Achilles tendon, a band of tissues connecting the calf muscles—gastrocnemius and soleus—to the heel bone, is inflamed, and which may eventually cause degenerated tissue and scarring. Achilles tendinitis is generally caused by overworking the tendon, either by subjecting it to excessive pressure or forcing it to work under abnormal conditions. Factors include weak or tight calf muscles, excessive uphill running,  wrong shoes, abrupt changes in distance and speed, and weak ankle joints.

Achilles tendonitis is categorized into two: acute and chronic. The pain associated with acute tendonitis only lasts at the beginning of the run and may ease during and after the exercise. It doesn’t stay for more than a week. Chronic Achilles tendonitis, on the other hand, can go for weeks and months. Pain is consistent all throughout the run and when walking up or downstairs. Tenderness and redness may be apparent at the site of injury. Lumps may also develop.

Like other running injuries, Achilles tendinitis can be treated with NSAIDs. Massage, heel pad, casting, ultrasound treatment, and rehabilitation are also effective ways to correct the injury. In the case of serious injury, surgery is performed to remove the scar tissue.

 

running
110 Self-Improvement Boosters ~FREE DOWNLOAD~

An Overview of the B5 Vitamin

The B5 vitamin is also known as Pantothenic Acid. The B5 vitamin is the most prolific of all the vitamins and is found in every type of food. In fact, it is impossible for a person to consume less B5 vitamin than they need. That means that there is no little possibility that a person can have a B5 vitamin deficiency.

For this reason, there is actually no recommended daily amount that health professionals can state as everyone obtains more than enough from their normal food consumption.vitamin

However, even though there is no need to calculate a recommended daily allowance it does not mean that the B5 vitamin is not vital for a healthy body and mind. In fact, the B5 vitamin is essential for turning food into energy among other functions. The B5 vitamin is responsible for taking the fats and carbohydrates into energy.

Some B5 vitamin can be found in almost every food whether it is animal or vegetable. Obviously there are some sources of the B5 vitamin that are better than others but a balanced diet will provide more than enough. The foods with the highest B5 vitamin content are organ meats, salmon, eggs, beans, milk, and whole grains.

It is worth noting that the B5 vitamin is lost when grains are milled into flour and tends not to beaded back in. Therefore, processed grain foods such as bread, pasta, rice, breakfast cereal, and baked goods are not good sources of the B5 vitamin.

The B5 vitamin is the most effective when it is combined with other B vitamins especially thiamin or B1, riboflavin or B2, niacin or B3, pyridoxine or B6, and biotin. Along with these other B vitamins, the B5 vitamin is an integral part in a number of processes. The most important of these is the production of energy from food that is consumed and this is known as the Kreb’s cycle. The B5 vitamin is also required for releasing energy from fats.

Interestingly, the B5 vitamin is also considered to be helpful in reducing stress. This is chiefly due to the fact that during periods of stress, the body produces more of certain hormones such as adrenalin and these require the B5 vitamin.

There are many theories as to the benefits of the B5 vitamin but there is no need for the majority of people to actively seek out foods that are high in B5 as they are likely to be consuming far more than is needed already. There are no adverse effects to consuming too much B5 vitamin.

 

vitamin
110 Self-Improvement Boosters ~FREE DOWNLOAD~

“Losing Weight? – Go Herbal”

These days, there is a great need for over weight Americans to lose those excess pounds. Being healthy would not only lead them to have a healthier lifestyle but it will also literally lighten their load, and improve their overall well-being.

There is a long list of dieting options available. There are exercise programs, exercise machines, dietary supplements, dietary food and drinks, diet pills – there are even soaps which claim to help you lose pounds while you bathe.weight

One other available option to shed off those unwanted pounds is to go herbal.

Herbal weight loss products have been in great demand for people who want to lose weight the natural way. However, when you take herbal supplements to lose weight, you would have to wait for a longer time for the results because of the more subtle effects of medicines which came from plants and natural herbs.

Here are some herbal weight loss options that you might want to consider:

1. Herbal weight loss products

There are a lot of herbal weight loss products available in the market now. You can check out the Internet and you will find a lot of herbal weight loss pills and products.

Be careful, however, as there are some products which claim to be safe and natural because they are herbal, but some actually have side effects because of non-extensive research on the effects of these products.

Here are some ingredients and chemicals which make up some herbal weight loss products that you should watch out for, as they might have harmful effects to your health:

Senna. This is an herbal laxative. Senna is a main ingredient in weight loss teas, and it works by stimulation the colon. The downside effect of this herb is dehydration. It can also lead to colon problems and can become addictive. Some people, when addicted, are unable to perform bowel movements without it, so watch out.

Chromium picolinate. This is a synthetic compound found in herbal weight loss products. Chromium is a nutrient which helps regulate blood-sugar level. However, this ingredient, when taken in high doses, may cause damage in the chromosomes. It can also lead to dehydration.

St. John’s wort. This supplement increases the production of a chemical in the brain. If not used properly, it may cause eye and skin sensitivity, mild gastrointestinal distress, fatigue and itching.

Although a lot of herbal products claim to be safe and natural, it is better to scrutinize the ingredients and research about the effects of the product itself before going for these herbal dietary pills.

2. Organic food.

In Wichita, Kansas, organic food has found its way to more homes and restaurants. Organic food devotees believe that consuming organic goodies help their bodies as well as the environment.

A person who buys organically raised eggs and vegetables claim to be healthier, and they are not spending money on doctors and prescriptions as these keep them healthier and away from the hospital. This could also be an option for weight watchers, as organic food is known to be kinder to your weight than chemically-processed food products.

3. Green Tea.

Studies show that intake of green tea, or green tea extracts burns extra calories. Also, green tea with caffeine can increase fat burning by up to 40% thereby reducing fat.

This is one good option for those who want to lose weight. In a study done, people who took green tea were found to lose 2 to 3 times more weight than those who did not drink green tea.

These results show that green tea is a natural product for the treatment of obesity. Thus, it also makes for a healthier dietary option, not to mention the good effects that it has on the body as compared to caffeine. A cup of tea gives an emmediate energy lift without the side effects of caffeine.

4. Caffeine.

Coffee provides an energy boost to increase fat burning. Caffeine also provides a likelihood to be active, which in turn increases your rate of calorie burn.

5. Immortality Herb

This herb, whose scientific name is Gymnostemna Pentaphyllum, is known to have the following benefits:

increases healthy blood flow
reduces artery blocks
aids healthy blood pressure
increases the rate of fat burning

6. Apple Cider Vinegar

There are pills and food supplements whose main ingredient is apple cider vinegar. Here are the benefits of taking this herbal option:

weight loss
improved cholesterol level
improved high blood pressure
helps prevent rheumatoid arthritis

 

weight
Herbal Healing For Everyone ~Free Download~

Losing Weight With Running

Running is one of the best ways of losing weight, as attested to by many experts and the hundreds of thousands of runners who had lost weight.

If your immediate goal right now is losing weight, running is one of the best alternatives. It is almost without cost. It might even be the cheapest weight loss program bar none.

running

The doctor

The very first person you have to see and talk about your plan of losing weight is your doctor. Only he would know for sure everything about you, your body, your health and the things that may be good or bad for you.

After you get your doctor’s permission, begin to implement your plan of losing weight through running – gradually at first. For some, walking for a short period of time is a good start.

Walking will first help you improve your cardiovascular health. After which, you may begin to do some slow jogging. Follow this up with running after a time.

Your body needs to be familiar with the new regular activity. Your trainer and your doctor could give you a timetable.

Slow and gradual

Once you are into regular running according to plan, you do not do sprints right away in the hope of losing weight faster. Also wrong would be to overdo the length or the time limit of your running, again in the hope of losing weight faster.

Starting out slow and gradual in your running program can give you the room to modify, change, or scrap some parts of your program until you are comfortable and satisfied with it.

Changes

Changing your workout routine is one very important consideration in your weight loss program. To those who do not understand this, there is a big tendency that runners might abandon their running routine at this time.

After some time when a runner had already been deep into his running program, the body stops losing weight.

The simple explanation is that the body readily adapts to any new situation and can become accustomed to a running program. By this time, the body becomes very efficient and only requires fewer calories to do the same amount of work.

The unfortunate side effect is that the body stops losing weight as well.

After weeks of running, and after losing some amount of weight, you may find that your weight loss slows down. Sometime later, you will notice that your weight stays as is, unable to lose a single pound.

One way to resolve this is to vary the distance, length or intensity of your running. You may increase the length to about 3 to 4 miles, or lengthening the time each day, or perhaps running at a faster pace.

Doing this can challenge the muscles anew. The body cannot become more efficient and has to burn some calories to complete the new additional requirement.

In addition, you can help challenge the body by doing some changes in your diet. A potent combination in losing weight is increased activity levels and dietary changes.

All in all, keep to your schedule and your program. After a while, your weight goal can be achieved and you will stile enjoy the activity of running.

 

running
110 Self-Improvement Boosters ~FREE DOWNLOAD~