An insight into Weight Loss Methods
Weekly Fitness and Wellness Article:
by Juan Jimenez
We have all heard of these famous and commercialized “diets” claiming permanent and efficient weight loss. It’s critical to distinguish between the facts and the fallacies when it comes to implementing a “diet” that will help you maximize weight loss and .
Let’s take a look at the various weight loss methods:
1. Very-Low Energy Diets:
Also know as very-low-calorie-diets, they are used to achieve rapid weight loss. The administration of liquid meals with daily intakes varying from 400Kcal/day to 800Kcal/day. This diet is very effective in reducing body weight rapidly. In the first week, weight loss comes mainly from water and glycogen. Fat loss is relatively small and muscle wasting can rapidly become an issue. Due to very low carbohydrate intake, lethargy, nausea, halitosis (bad breath), muscle loss, hypotension, light headedness, and dehydration are common side effects of these very low energy diets. Dieticians recommend this diet for individuals who suffer from obesity or are highly over weight.
2. Food-Combination Diets:
Based on the philosophy that protein and carbohydrates should not be combined. Such combinations result in a “build-up of toxins”, which can result in weight gain. The reason behind the success of this diet is the reduction in energy and fat intake and not from avoiding the combination of carbohydrates and protein as it claims. Since carbohydrate intake is low, glycogen stores are reduced resulting in low physical and mental performance as well as impaired muscle recovery.
3. High-Protein Diets:
Encouragement for increased protein consumption is one of the most common approaches of many popular diets. Taking 2 to 3 times more protein than what is recommended contributes to urinary calcium loss, which in the long term, predisposes for mineral loss. Be careful to implement this diet if you are predisposed to kidney disease and diabetes. High protein diets aid in preventing appetite, which might be a mechanism for weight loss. Also, protein has a high thermic effect, therefore, increasing total energy expenditure by increasing the thermic effect of digesting food.
4. Low-Carbohydrate Diets:
Some examples are the Atkins and the Sugar busters diet. They are based on the belief that carbohydrate reduction increases fat oxidation (fat burning). These diets can be effective but no more than a well balanced energy restricted diet. The high fat content on these diets raises your blood lipid levels, which could result in hypertension and increased risks for cardiovascular complications. Since glycogen reduction is maximized, exercise capacity will be diminished. When you are on a low carbohydrate diet, ketone bodies will become your main energy source (glucose is the main energy substrate in the human body) resulting in feeling of fatigue, mental fogginess. Ketones are by-products of fat metabolism. These chemicals are produced by the liver when the body cannot use glucose and must break down fat for energy. Ketones can poison and even kill body cells.
5. The Zone Diet:
There is a lot of positive anecdotal evidence that indicates that weight loss occurs with the Zone Diet. Traditional recommendations of high carbohydrate and low fat are major opposing forces to the Zone diet. It proposes a macronutrient ratio of 40% carbohydrate, 30% fat, and 30% protein divided into a regimen of 3 meals and 2 snacks per day. Even though it may sound scientifically sound, the Zone Diet contains some contradictory information. Many of the promised benefits of the Zone Diet are based on the information about hormonal influences on eicosanoids (hormone like derivative of fatty acids in the body that act as cell-cell signalling molecules that aids in fat breakdown) metabolism claiming increased fat burning effect. Many research studies have been unsuccessful in showing that eicosanoids increase lipolysis (fat breakdown).
6. The 3-day on 1-day off Diet:
This is a highly successful diet that I like calling it a nutritional plan since it has helped many adhere to a sound nutritional habit that lasts a lifetime once you get used to it. It consists of consuming 6 meals per day every 3 hours. It’s quite hard to follow for the first couple of weeks if you are someone used to just eating 2-3 meals a day. For 3 days the restriction of high glycemic foods, junk food, and high fat foods its imperative. On the forth day, one of the 6 meals will be a “cheat meal” in which you can eat whatever you want without going overboard. During this diet, limitation of fat add-ons such as sauces, sour cream, and high fat salad dressing it’s crucial. Instead, you will be getting your fat intake from olive oil, fish oil, flax seed oil, and almonds. Meals must be small to medium size, avoid having large meals. Carbohydrate intake is high during the first meal of the day upon wakening and immediately after exercising. Protein intake consist of 1 gram per Lb of body weight. Consumption of fruits and vegetables is high during this diet. Every single meal will have one or the other. The goal of this diet is to not try to lose more than 0.5 Kg/week (about 1 lb/week), and do not restrict energy intake by more than 500 kcal/day to 750 kcal/day than from daily caloric intake used to be before you started this weight loss method.
Now that we have looked at the various weight loss methods, next week we will look at which is the best and healthiest method to maximize weight loss and wellness.
Published by admin on November 18th, 2007 tagged Diet, Fitness, Food, Health, News, Over Weight, Pictures, Sport, Tips, Training, Weight Loss, Wellness | Comment now »
5 Easy to Follow Steps to Keep you Motivated
Weekly Fitness and Wellness Article:
by Juan Jimenez
Beyond Corporate Fitness Inc.
We have all gone through that phase, in which at some point, lack of motivation has kept us away from the gym. Maybe even causing us to wonder whether or not our persistence to work out is right for us and worth the struggle or commitment.
This is indeed why we must have a game plan. A strategy to fire up that passion and fervency within you to put things into perspective. Consequently, maintaining your impetuosity and drive for maximizing your health and fitness.
I have found the next five “failure is not an option” steps to aid in increasing your motivation and flare for training. Accordingly, improving your training experience and help you fully take advantages of all benefits that training has to offer.
1. Maintain A Positive Attitude
Training methods are very important to implement when determining how you are going to achieve your health and fitness goals. However, most of us forget about the crucial role of our minds keeping a positive attitude. Everything you do, whether at work, home, or at your own leisure, you must remember that your attitude determines everything.
When your training program is giving you awesome results, maintaining a positive attitude is easy and training desire is effortless. For those of you reading this whom are achieving great results in the gym, staying fit becomes a normal part of your daily living . Nonetheless, when you start to plateau or stop exercising, it’s quite easy to enter a negative state of mind and focus on the problems on your training program instead of your opportunities for change. Giving up is not an option, but if you stay negative for long, it will.
Re-assessing and revisiting the positive and exciting reasons why you started training are optimum to help you keep a positive attitude. The emotional aspect of maintaining your health and fitness is the most important. Focusing on how you feel is critical because keeping a positive attitude is genuinely an emotional task. Simply using logic to review a list of reasons of why you started training will not work. In fact, doing so may just make you feel worse because of the added pressure and stress caused by self-imposed expectations.
2. Maintain Your Focus
Failure will be your only option if you focus on your frustrations. Let’s focus on aiming our energies, thoughts, and actions towards an end in order to produce specific results. You’ll achieve your goals only by focusing on them and directing your energies toward their fulfillment.
Staying focused means being mindful of your goals as well as working perseveringly with them as well as staying in touch with your emotional state. I strongly believe in staying in tune with the mind muscle connection and constantly evaluating my clients’ and my own training methods. Direct your focus towards an end result whatever that might be for you, this will drastically enhance your personal ability to achieve great results, which you will maintain. Ask yourself what do you want to achieve? Is what you are doing now related towards achieving your goals? Regardless of any setback you might find along the way, this will aid you in motivating you to go the distance. Focus on your goals and you will succeed. There is nothing to it but to do it.
3. Increase your connection with others around you
As a competitive athlete and business owner, I know how taxing it could be for you to deal with your daily routine. Work, family, kids, working out, meal preparation, extra curricular activities, etc. Having the positive support of others will help your motivation status and keep that fervency for training alive. Whether it’s a personal trainer, a group of friends that go to the gym with you, or a training partner, these individuals can remind you of maintaining a positive attitude towards improving your health and fitness.
4. Increase Awareness and Knowledge
The health and Fitness industry is a very dynamic and constantly changing field. Paying attention to new nutritional advances and the latest scientific research on training methods will help you to discover new ways to improve your health and fitness. Every day new articles are published on the areas of fat loss, strength/endurance training, and nutrition. Achieving the best results occurs from increasing your awareness and knowledge in this landscape of health and fitness and take advantage of the best that is has to offer. You can keep up with the latest developments with just a click of your mouse, looking at reputable magazines, journals, etc.
5. Preserve your Path
Maintaining your vigour alive is attainable only by preserving your path. Keeping track and staying on top of your performance will help you access your path for premium health and fitness. Just like any business evaluates their performance each quarter, you should also assess your training and nutrition. Most evaluate their training every 3 months. This is wrong and will lead to failure. Evaluate your performance each workout and success will be achievable. Take 10 min at the end of each day to find out what you did well, what could use improvement, what worked, what didn’t work; it’s crucial to find what you must do in the days and weeks ahead to stay motivated and to move forward. Habitual assessment and refinement of your lifestyle will serve to prevent problems, pulverize them while they’re small, and prevent you from becoming derailed by frustrations.
Published by admin on October 4th, 2007 tagged Fitness, Sport, Tips, Training, Wellness | Comment now »
Buying Medicines Online
Buying medicines (drugs) online is convenient and is often much cheaper than buying medicines from your local pharmacy.
But is it safe?
Some online pharmacies aren’t the state’s listed pharmacies and may not protect your personal information. Many of them don’t even have licensed pharmacists. Some websites sell drugs that may not be safe and can put your health at risk or even harm you.
Why is it so? Some medicines may be fake (counterfeit medicine) and may have dangerous ingredients; may be too strong or too weak; may not be stored or shipped appropriately; and may not be approved for commercial use by FDA (Food and Drug Administration) or other regulatory agencies. First of all, no drug should be sold unless is approved by FDA/Health Canada/EMEA (European regulatory agency).
Why is important that a drug is approved by FDA? It is important because this means that you medicine is not only checked for safety but it is also tested for effectiveness. Only those drugs that are proven (in clinical trials) to be safe and effective for tested disease receive FDA approval for commercial distribution.
Buying drugs online can be easy as long as you make sure you are doing it safely. The following tips will help you if you are buying your drugs online.
1. Talk to your doctor and use only medicines that have been prescribed by your doctor.
2. Make sure the website is a state-licensed pharmacy. A state’s board of pharmacy licenses pharmacies in the state. Find a list of state boards of pharmacy on the National Association of Boards of Pharmacy (NABP) website at www.nabp.info. The NABP has a program that ensures pharmacies meet state and federal rules and if so these websites display the seal of this program a.k.a. VIPPS seal (Verified Internet Pharmacy Practice Sites™ Seal), www.vipps.info.
3. Safe websites require prescription from your doctor and should have a licensed pharmacist to answer your questions.
4. Look for privacy and security polices that are easy to understand; don’t give your personal information unless you are sure the website is a licensed pharmacy and will keep your information private and safe.
5. Protect yourself and others by reporting the website you have problems with to the FDA. Go to www.fda.gov/buyonline and click on “Notify FDA about problem websites.”
For more information go to: www.fda.gov/buyonline
Published by admin on June 13th, 2007 tagged Drugs, News, Pictures | Comment now »
Tips on how to control Acne
1. Keep problem areas clean: Wash it twice a day with a mild cleanser but don’t overdo it. Excessive scrubbing will aggravate your acne even more. Since acne bacteria (P. acnes) is spreading quickly and causes new pimples, always use clean towels and keep everything that touches your skin clean, for example your pillows. Imagine how many acne bacteria can be found, right there on your pillows! So, change your pillowcase at least twice a week.
2. Keep your hands off your acne: It is important not to pick and squeeze pimples since it will make it worse. Infection and even scaring can result.
3. Use oil-free moisturizers: Since they are “noncomedogenic”, meaning they won’t clog up your pores and will help with alleviating excessive dryness, scaling and peeling of your skin caused by acne products.
4. Appropriate diet: Avoid foods that make your acne worse such as junk food, deep fried food, sugar and milk. Hormones in cow milk and dairy products can stimulate acne since up to 90 % of milk and milk products are derived from pregnant cows (and therefore rich in hormones). Eat plenty of fresh vegetables and fruits. Besides the beneficial effects of vitamins and antioxidants contained in fruits and vegetables, the fibres are essential for digestion and toxin elimination. Try using olive oil for cooking and in your salad. Saturated fats (usually come from animal source) and partially hydrogenated fats (such as margarine) promote inflammation of your skin.
5. Detoxify your body: Drink lots of water (8 glasses a day) to flush out toxins! Try one-week de-tox program at least once a year. Getting rid of toxins from your body will help in clearing up your skin.
6. Exercise
Exercising is not only important for your overall well-being and weight management but is also key in controlling acne. When you exercise your sweat a lot and therefore you flush your body from toxins that can otherwise block your skin pores and cause acne flare-ups. If you want to sweat a lot try Bikram Yoga (hot yoga). Furthermore, exercising is an excellent way of fighting stress, which has strong relationship with acne. Under the stress body produces hormonal steroids, such as cortisol, which target the skin and causes acne.
7. Choose right acne products
There are lots of acne products available as over-the-counter or prescription drugs. They all work in different ways depending on active ingredients; but you don’t have to make decision yourself. Talk to your pharmacist if you have mild acne but if you have bad acne, don’t wait until it gets worse, go see your doctor/dermatologist immediately! Many products and physical therapies are available for acne. Depending on the level of severity of the acne, many wash solutions, creams and lotions, topical and systemic antibiotics, retinoids and physical therapies (laser surgery) are used to treat acne. Products that enhance the drying and peeling of the skin include: sulfur containing lotions and gels, retinoic acid (derivative of vitamin A), glycolic acid, salicylic acid, and benzoyl peroxide containing washes, gels, and lotions.
Topical antibiotics and corticosteroids are commonly used to treat acne. For more severe cases, systemic antibiotics, especially tetracycline and erythromycin, and birth control pills, are used. Other treatments include ultraviolet light treatment, corticosteroids injections, and laser surgery.
Retinoids, forms of vitamin A, are the most popular treatment for acne. Retinoids prevent acne by removing acne plugs and by normalizing the cycle of cell growth in the sebaceous follicle. One of the best known topical retinoids is Tretinoin, while Accutane is the best known systemic retinoid. Typically, a combination of more than one treatment is used to avoid side effects associated with extensive use of a single treatment. For example, systemic tetracycline may cause nausea, diarrhea and teeth discoloration. Topical treatments cause irritation and allergic reactions, and the most commonly used anti acne systemic drug, Accutane, is linked with depression and possible suicidal effects. To date, approximately 1,400 suicides have been linked to the use of Accutane (Sahoo, 2003).
8. Clear acne naturally
Exfoliate your skin with naturally occurring alpha-hydroxy acid in citrus fruits.
Simply wash your face with hot water and apply lemon or orange juice (for sensitive skin dilute juice with filtered water) to your face. Let it dry for 10 minutes before you rinse it with cold water. Rinse your skin with chamomile tea since chamomile is well known for its anti-inflammatory effects.
Use honey facial (apply uncooked honey on your face and leave it for five minutes) since honey has antibacterial effects and contains enzymes that rejuvenate your skin. Active Manuka Honey has been considered a remedy for many health conditions since ancient times including acne. Manuka honey is unique to New Zealand and contains antibacterial agents, which inhibits the growth of some bacteria that cause acne and prevents infection.
Another good natural antiseptic is tea tree oil, which has been shown to remove and stop the growth of bacteria on the skin. This essential oil can be applied directly to the skin as part of your daily regiments.
Other natural actives that are beneficial for acne prone skin are listed in the table below:
| Sebum regulation: |
|
| Anti-scarring, decrease of abnormal keratinization: |
|
| Anti-microbial against “Propionibacterium acnes”: |
|
| Anti-inflammatory efficacy: |
|
| Hyperpigmentation: |
|
(Source: http://www.scf-online.com/english/38_e/naturalactives38_e.htm#abb2).
References:
Shoo, A., (2003). Dermatologic & Skin Therapeutics: World Markets & Advances. Report No. 1230. Theta Reports PJB Medical Publication Inc.
Published by admin on May 23rd, 2007 tagged News, Pictures, Skin | Comment now »
What is Acne?
Acne is a common skin disorder of adolescents and young adults, although it can affect individuals at any age. The cause of acne is associated with hormonal balance, heredity, diet, cleanliness, and general health (Hall, 1999, p. 119). While acne is not a fatal disease, it is often associated with emotional distress and can cause permanent skin scarring. There are many treatments for acne, mostly designed to clean the lesions and cause increased peeling of the skin; there is no cure for acne.
Acne occurs when a combination of excess sebaceous oil, dead skin cells and Propionibacterium acnes bacteria (P bacteria) clog the skin follicles and pores. The clogged pores create an anaerobic environment, which in return fuels the rapid proliferation of bacteria. Continued oil (sebum) production coupled with the proliferation of bacteria typically causes the rupture of the skin’s wall and sebaceous glands, leading to inflamed lesions and acne.
Acne is characterized by various types of bumps, such as comedones (blackheads and white heads), pustules, cysts, and noodles, as well as by scarring of varying severity. Acne usually occurs on the face, neck, and less commonly on the shoulders, chest, and arms. It does not affect the general health of an individual. Comedones, which are the least severe acne, are known as blackheads and white heads. Blackheads are open comedones clogged with a mixture of sebum, dead cells, bacteria, naturally occurring melanin, tiny hairs etc. Unlike blackheads, white heads have smaller, closed openings. A papula is a small and solid bump caused by a cellular reaction, which can cause permanent tissue damage and scarring, due to often extensive inflammation in the pilosebaceus unit. A noodle is similar to papula and is dome-shaped. A pustule is a fragile lesion that is typically formed on top of a sebaceous follicle and does not cause tissue and skin scarring. Cysts are unlike pustules; they are larger, and typically cause deep inflammation and scarring. They occur simultaneously with noodles and are hard to differentiate.
Published by admin on May 23rd, 2007 tagged Aging, Drugs, Natural Health, News, Pictures, Skin | Comment now »
Skin and the skin functions
Since all dermatology conditions are associated with physical changes of the skin, it is important to understand the basic skin anatomy and functions, as well as some terminology that will be used throughout this paper.
Skin is the largest organ of the human body, and serves as a barrier between the internal organs and the external environment. The main function of the skin is to protect the underlying tissues from mechanical trauma and to protect from excessive loss of water. In addition, the skin aids in excretion and heat regulation.
The skin is divided into three distinct layers. From the inside out, there are the subcutaneous tissues, the dermis, and the epidermis as shown in the table below (Hall, 1999).
| Layers of the Skin | Sub-layers | Functions |
| Epidermis | Cornified layer (dead end-product) |
-Contains two main types of cells:
|
| Granular layer | ||
| Spinous Layer | ||
| Basal layer | ||
| Dermis | Papillary layer |
|
| Reticular layer | ||
| Subcutaneous Tissues |
|
|
Layers and the function of the skin
Appendages of the skin include the cornified appendages (hair and nails) and the glandular appendages (sebaceous, apocrine, and eccrine or sweat glands) (Hall, 1999). These appendages receive nutrience from the dermis and are anatomically located in both epidermal and dermal layers.
Sebaceous glands secrete sebum and lipids, which lubricate the skin’s surface. They are largest in size and most numerous in numbers on the face, scalp, upper chest, and back. Apocrine gland secretions (which occur in the axillae, breasts, eyelids, etc.) have unknown function; however, they may act as pheromones. They are responsible for the production of body odour (Hall, 1999). Finally, sweat glands are distributed everywhere on the surface of the skin. Their main function is to excrete waste products, to moisturize the skin, and to regulate body temperature.
References:
Hall C. J., (1999). Sauer’s Manual of Skin Diseases. (8th.ed.). USA: Lippincott Williams & Wilkins
Published by admin on May 22nd, 2007 tagged Aging, Drugs, Fitness, Food, Natural Health, News, Pictures, Recipes, Skin | Comment now »
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