Lose Weight by Understanding Your Metabolism

We've all heard the simple diet formula for your metabolism:

"Take in fewer calories than you use and you'll lose weight."

"Take in more and you'll gain it."

It's a simplified view of a very complex subject, your metabolism. I'd like to take a moment and help you understand what your metabolism really is, and how it works.

There are three major components of your metabolism:

Basal Metabolic Rate (BMR)

This is the energy expended when you are lying at complete rest, in the morning, after sleep. Think of it as being pretty close to just sitting there and watching television.

You're probably thinking that BMR has to be a small piece of the puzzle, but it's not. BMR is by far the largest piece of the metabolic pie, accounting for 60 to 70 percent of total calories expended each day.

How is that possible? While you're sitting there, just a few of the many metabolic jobs occurring under the BMR umbrella are lung function, immune response, blood circulation, and tissue repair.

Three-quarters of variability in BMR is predicted by lean body mass. This includes bones and organs, which we can't change, and muscles, which we can. But as we get older, the challenge to build or even just maintain our current muscle mass becomes more difficult.

Thermic Effect of Food (TEF)

A second major component of your metabolism is one that most people have never heard of: TEF, the caloric "handling cost" of digesting, using, and storing food energy. Depending on your genes and dietary preferences, TEF can range from 10 to 15 percent of total daily metabolism. The next time you swallow a 1,000-calorie meal, in other words, you can console yourself with the fact that your body is actually netting only 850 to 900.

It takes a lot of metabolic work to convert raw food into forms of energy our bodies can actually use. In a simplified overview, the process begins when the digestive system breaks down nourishment into its constituent building blocks. Complex carbohydrates are reduced to simple sugars, fats to fatty acids, and proteins to amino acids.

Physical Activity

Your metabolism's third major component, and it's most variable, is physical activity. This includes planned exercise, as well as the voluntary and unconscious movements we perform in the course of our day. Generally speaking, activity of any sort makes up 15 to 30 percent of your metabolism.

There are, of course, exceptions. Manual laborers, as well as people that exercise frequently, can see their percentages skyrocket. Take Lance Armstrong and his fellow Tour de France riders, who have been shown to burn as many as 9,000 calories per day throughout the 3-week race. If you do the math that means they can burn almost 189,000 calories in that timeframe.

So now that you understand what your metabolism is, how can you work with it?

You can start by exercising, specifically weight lifting. Adding muscle to your body will raise your BMR.

Then focus on your diet. Every time you eat something ask yourself "How hard does my body have to work to digest this?" Think 1 carrot vs. 1 breadstick.

Finally, move around. Instead of taking the elevator one flight down, take the stairs. Instead of circling the parking lot for twenty minutes looking for a close spot, park in the back and walk the extra distance. Your goal is to try and burn as many calories as you can everyday.

Other things to consider.

1) Don't MISS meals

Your body responds by slowing your metabolism in order to hold on to existing energy stores. What's more, if the food shortage continues, you'll begin burning fat and muscle tissue, which will further lower your metabolic rate.

Instead of eating less, eat better and exercise more.

2) Just Say No

It's one of the ironies of antidepressants: They can boost a person's spirits while depressing his metabolism. This can also be the case with many other medications. So if you're taking something and gaining weight, ask your doctor about a possible switch.

Just please don't blame the prescription for making you eat the double-cheeseburger and larger fries.

3) Quitting Smoking.

Smoking is horrible for every part of you except your metabolism, which it tends to increase. This is probably a good result from a bad habit. The likely reason: Your body is forced to expend extra energy trying to detoxify itself from the chemicals. Unfortunately, this is a big part of why people gain weight after quitting. To help offset the metabolic dip, exercise and chew a combination of Nicorette and Jolt gums. Research in the American Journal of Clinical Nutrition found that people who chewed nicotine gum (2 milligrams) spiked with 100 mg caffeine experienced a 10 percent increase in metabolism.

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Foot Care for Diabetics

If you have diabetes then you are at increased risk for serious foot complications. Elevated blood sugar levels causes impairment of blood circulation in the legs and feet. To heal an injury requires a higher then normal blood flow to the injured area. This increased blood flow in not always available to those with diabetes.

Without proper blood flow the injury can become infected and that infection can spread up the leg. Non-healing diabetic ulcerations are the major cause of leg, foot and toe amputations. The best preventive measure you can take is to take care of your feet to prevent injury to them. Listed below are guidelines to prevent foot injury and reduce the chances of complications from diabetes.

1. Follow your doctor's instructions and take care of your diabetes. Keep your blood glucose within a good range.

2. Inspect the insides of your shoes daily for foreign objects that could cut or irritate your feet.

3. Don't wear sandals with thongs.

4. Check your feet everyday. Look for cuts, blisters or swelling. If required see you doctor to address anything found.

5. Wash your feet every day in warm water; be sure to dry between your toes.

6. Keep your skin soft by rubbing a thin coat of lotion over the tops and bottoms of your feet but don't put any lotion between the toes.

7. Try to change to a different pair of shoes each day of the week.

8. Gently smooth corns and calluses away or see your doctor to have them removed before they turn into something more serious.

9. Be active every day. Keep moving this will help to keep the blood flowing.

10. Keeps the blood flowing to your feet by elevating your feet when you're sitting? You should also wiggle your toes and move your ankles up and down for several minutes three times each day.

11. Don't smoke.

12. A daily foot massage will help to keep the blood circulating.

13. Don't cross your legs for long periods of time.

14. Protect you feet from the cold and hot.

15. Wear shoes and socks at all times to protect them from injury.

16. Trim your nails straight across.

17. Do not soak your feet in water unless instructed to do so by a doctor. This can cause macerated skin which can break down more easily.

18. Don't wear wet shoes. If your feet get wet in the rain change them as soon as you can and dry your feet.

19. Do not use any medications such as iodine or corn removal products unless instructed to do so by your doctor.

20. Contact your doctor immediately if you have any injury to your foot. Even a minor injury can develop into something more serious if not treated correctly.

These guidelines are essential for all diabetics to follow to prevent foot injury and potential consequences.

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Diabetics - Add Years to Your Life by Reversing Diabetes

Has medical science been asleep at the switch?

I was stunned when my wife Margie learned that she was pre-diabetic. Does this mean a lifetime of drugs and insulin therapy that two family friends endured? Would it mean a greatly shortened life? The answer to these two questions has been a flat-out NO! One friend was diagnosed with diabetes many years ago. He is currently on kidney dialysis and suffered through two amputations of one leg--diabetic complications, and his healthcare providers are debating about removing the foot from the remaining leg.

The other friend was afflicted with diabetes coupled with obesity. He had a fondness for sugar-loaded soda pop that he used to wash down boxes of candy bars. His doctor's scale only read as high as 350 pounds so we really don't know how much he weighed when he died at age 68.

A No Sugar, Low Carb Diet, and No Needles

Margie quickly decided on a course of action. No drugs or insulin shots were included in her plans (she hates needles). She worked out a strict no-sugar, very low carbohydrate diet. She began regular workouts at the gym. The results were nothing short of a miracle-after about four months her blood sugar was back to the normal range and is holding steady. One amazing side effect to the diet was losing nearly 50 pounds. Her dress size is now a size 6, and she is giving away her "fat clothes," which are mostly size 18.

Was It A Miracle?

But we have come to learn that there is nothing miraculous about her cure. Thousands of documented cases just like Margie's prove-contrary to currently accepted medical theory-that diabetes is incurable. This is only a half-truth. Diabetes is incurable when drugs and insulin therapy is used to treat the "symptoms."

Thank you Dr. Bernstein!

Dr. Richard Bernstein, a respected member of the medical community, was recently quoted in an article published by the National Institutes of Health. He wrote, "How long can we as a profession afford to keep our heads in the sand regarding the benefits of low carb diets for diabetics?" It is interesting to note that Dr. Bernstein had been receiving insulin therapy since he was 12 years old.

So what is our government doing to get the word out? Where is the Food and Drug Administration (FDA) doing about a disease that is reaching epidemic proportions? Here's what one authority says, "The thing that bugs me is that people think the Food and Drug Administration is protecting them -- it isn't. What the FDA is doing and what the public thinks it's doing are as different as night and day." - Dr. Herbert L. Ley, former Commissioner of the FDA.

So all you need to do is go on a no sugar, low carb diet and you'll get well-Right? Well that is just part of the story. At the link below you'll learn about a microbiologist's irrefutable discovery that now pinpoints the actual cause of diabetes. A report entitled, "How To Reverse Diabetes Now" will help you to plan your recovery with step by step instructions written in a very non-technical, uncomplicated manner. Here you will get the facts and direction you need to make informed decisions to live a long and healthy life.

More Information is HERE!

The Diabetics Diet

There are mainly two types of Diabetes: Type 1 is insulin dependent, whereas Type 2 is not. Both of these diseases elevate blood sugar levels; however Type 2 is not a disease to a persons' immune system. People with Type 2 Diabetes can control the disease, and in cases they can even reverse it. They may do this by combining exercise with appropriate dietary habits, and suitable weight control.

There is no proven miracle diet for diabetics, but if you suffer from Type 2 Diabetes, then the following article highlights some simple tips that you can add to your daily schedule so that you stay as healthy as you possibly can. The only diet that you really need to follow is proper nutrition. Most people have little experience with sticking to healthy diets', but once you make the initial effort, it will automatically become a part of your lifestyle.

It is best to follow the Food Pyramid, paying close attention to carbohydrate intake. Another thing that Diabetics must do is to create a standard meal schedule, and learn to control their portions.

Bread, Cereal, and some vegetables contain Starch. Starches are allowed in small quantities in your diet, but only as long as these quantities are controlled.

You must remember to eat at least 5 fruits and vegetables everyday. You can easily do this by snacking on a fruit at any point of the day, or by including vegetables in your dinner. If you want to hide your veggies, stir fries, soups, and chili can act as the perfect cover for your purpose.

This next one may surprise you, but you can still eat sweets with Type 2 Diabetes. The secret is limiting your intake. Stick to eating sugars or sweets only once or twice a week. You can cut down your sweet intake by halving a dessert.

Put as many soluble fibers as you can into your diet. Both, fruits and vegetables include these. Soluble fibers essentially slow down, and eventually reduce the amount of glucose absorbed from the intestines. Legumes have the greatest quantities of soluble fibers, and are also immensely helpful in keeping blood sugar levels in check. Insoluble fibers work as intestinal scrubbers, cleaning the lower parts of the intestinal tract.

Getting in touch with a dietitian to put together a good diet for you is probably the best thing that you can do for yourself. Regularly going back to them is a sure shot way of ensuring that the diet plan set is perfect for you? Each individual is different, and so this will make sure that you are getting the best results for your efforts. A dietitian profession is to take into account your weight, body type, medication, lifestyle, food preferences, allergies, etc to create a plan that will best suite you.

With Type 2 Diabetes, it is also very important that you maintain a healthy weight. Excess body fat increases the work your body has to do in order to produce and to use insulin. Dropping 10 or 20 pounds will greatly help your blood sugar levels.

There is no doubt that it will take some getting used to, but the overall results will be worth all the effort that you put into it.

I like to share my research so that diabetics could have a sweet life after their illness. The problem that people with diabetes is that most of them lack knowledge about it.

The Healing Power of Trees

During fall, it almost becomes a national past time to appreciate trees, especially in the northeast where they fully display their glory in brilliant techno color. Personally, I'm a year round tree hugger and proud of it! There is something very special about walking in the woods, or entering the silent sanctuary of a pine grove, or just sitting in the cooling shade of a tree's expansive branches. I find trees both majestic yet comforting, elegant yet solid, enduring yet ever changing. When I surround myself with trees, my breathing becomes deeper, all my senses are satiated, and I feel peaceful and grounded.

The Japanese have a special word for this feeling 'shinrinyoku' or 'forest bathing.' What a wonderful poetic image, 'bathing' in the refreshing atmosphere of the woods. The Japanese have also accumulated some hard scientific data on the physical benefits of 'forest bathing.'

In 2004, Japan's National Land Afforestation Promotion Organization conducted an experiment on the healing effects of forests. The study compared the physiological benefits of walking in the city with walking in one of Japan's few remaining old leaf forest. They found concrete evidence that a forest stroll had beneficial effects on blood pressure, heart rate, and the immune system. Their findings also detected an increase in the intracellular anti-cancer proteins. This boost in activity of the natural killer cells that fight cancer sometimes lasted for as long as thirty days. They also discovered that walking in the forest decreased the blood glucose levels of diabetic patients. And that people who even just viewed forest scenery for twenty minutes had a 13% lower blood concentration of the stress hormone cortisol.

While this evidence of the physiological benefits of nature is ground breaking and exciting, the psychological benefits have also gained long over due recognition in recent years with the relatively new field of Eco- Psychology. The basic idea of Eco-Psychology is that humankind's disconnect with nature and its renewing rhythms are a central contributing factor to most emotional woes. The mind which has been shaped by the modern world is readily comforted by the wider natural world from which it evolved.

Eco-psychology has three basic premises. First, there is a deep reciprocal relationship between humans and nature. Second, the separation of humans and nature leads to suffering for both the environment and for people. And third, realizing the connection between humans and nature is mutually healing.

As a Life Coach and Retreat Leader, I have always thought of nature as an essential partner. My preferred method of one on one coaching of "Walk and Talks" is done outdoors. And my retreats are held at eco-resorts, national parks, and arboretums. Being fully present in nature has a wonderful way of centering a person. And the natural world is always full of metaphors that help put life into perspective.

So,the point of all this information is to get outdoors! Enjoy this wonderful autumn weather. You will feel better physically and emotionally if you take the time to reconnect with nature. And you will probably become a better steward for the world because of it.

Copyright (c) 2008 Karin Marcus

Karin Marcus, Certified Life Coach / Retreat Leader
"Let the beauty of what you love, be what you do" Rumi
Karin@Steppingoutcoaching.com 610-667-5247

http://www.SteppingOutCoaching.com

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Diabetics, Are Acids Eating You Up? High Acidic Foods Can Turn Off the Insulin

Microbiologist and scientist, Dr. Robert O. Young made an astonishing discovery. Conducting research in conjunction with the Johns Hopkins Medical School, Dr. Young was looking for the causes of disease. Not only did he discover the cause of diabetes, his findings are providing the key to unlocking the real causes of a host of other ailments.

Dr.Young found that the reason the pancreas stops manufacturing insulin that carries glucose to our body cells, and why sometimes the cells refuse to accept the energy-giving glucose, is because of the high acidic content in the blood. He believes that if we reduce the acid intake from the foods we eat, or neutralize these acids by eating foods with high alkalinity, better health will be the outcome.

Good health grows on trees!

These discoveries sent shockwaves through the scientific community. But the major drug companies took little notice. Why? Because the drugs they manufacture for the treatment of myriad illnesses including diabetes are a multi-billion dollar business. We can't have people curing themselves by increasing their intake of fruits and vegetables, now can we. The drug companies can't patent something that grows on bushes and trees.

Numerous sources suggest that green vegetables assist significantly in restoring good health. Many plant foods have a cleansing and alkalizing effect on the body, but processed and refined foods (including fast foods) often increase the levels of acidity and unhealthy toxins. Medical science is slowly beginning to recognize the devastating effects of excess acids in the body, since they appear to be the underlying cause of many diseases.

What is acidic in nature may not be inside your body

Where a degree of confusion exists is the fact that some foods, like many citrus products and tomatoes are acidic in nature but become alkaline when we eat them. Today many people maintain a diet primarily comprised of acid-forming foods, such as sugar, animal meat, some dairy products, breads, etc. rather than green plant foods. While only a very few fruits vegetables are acidic when eaten, most animal meats are.

So is this article suggesting you become a vegetarian? NO WAY! But how many overweight, diabetic vegetarians do you know?

Early on it was stated here that we should reduce acid intake or neutralize acids by balancing them with alkaline foods. Here are a few alkaline foods that may already be in your diet: Asparagus, broccoli, cauliflower, cucumbers, beets, lettuce, collards, spinach and more.

If this article opened your eyes to new and important discoveries, ones your doctor may still not know about, then I urge you to get all the facts available. In order for you to make an informed decision about how to proceed from this moment on, learn all you possibly can. You see, there really is a light at the end of the tunnel.
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5 Ideal Foods For Diabetics to Control Blood Glucose

Many diabetics are nowadays well aware of their condition and very often they rush to the clinical doors for getting their condition diagnosed followed by prescription medication. It's quite ok. But they are not sure of the chances that diet foods are the prime concern to reduce sugar intake in the blood stream. Here you have the description of 5 ideal foods for diabetics to cut down the elevated blood sugar in the blood.

Vegetables: Vegetables are highly recommended for diabetics to help blood sugar regulation. It will be more appreciable if you consume fresh vegetables, probably green and leafy varieties. You will be highly benefited by eating ideal foods like Spinach, lettuce, and Collard greens for control of blood glucose sugar.

Fruits: Fruits are wrongly omitted by some diabetics out of ignorance of benefits of fruits. Though it is admissible that there are many fruits of high sugar content, we have certain fruits that indeed contribute to top health progress. For instance, Grapefruits and cherries are sweet and delicious. But they do help amazingly to keep your blood sugar level under control. Lemon and pomegranates are also excellent and ideal choices of fruits rich in antioxidants and fiber.

Grains: You cannot keep off totally the grain foods high in fiber. Though vegetables and fruits are good digestive agents, varieties of grains are also inevitable to boost energy to the diabetic. Here, it is significant that refined and broken grains are less benefitting than the whole grains. If the grains are ground to flour form, the fiber quality might amply be destroyed. So, grains like unpolished rice, wheat, oatmeal, and barley should find place in your meal plan.

Nuts: Nuts in ripe fruits are also ideal supplements for reducing blood glucose. If you are sure of non-allergic to nuts, you can eat snacks on cashews, almonds, peanuts, and Brazil nuts are also good choices when you are diabetic. But these should be consumed in moderation as they are sources of fats. It will be awarding extra benefits if you choose to eating fruits with nuts for their medicinal values to control diabetes.

Protein foods: As a diabetic, you should consume protein foods in plenty as they are badly needed for building muscles and enhancing digestion system. Here our main concern is diabetes control and it is achieved through eating protein rich foods. In addition to vegetables high in protein, you can have proteins in abundance from dairy products and animal sources - such as fish, chicken, and turkey.

Diet foods contribute a prime role in controlling blood sugar. With early signs of diabetes, lower your blood sugar by grabbing more information from diabetes foods to eat AND diabetes foods to avoid.

Varadharajan R is the author of this article. This article cannot be used for reprint on your website unless all the links in the article are included and kept active.