How to Lose Weight Safely

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-->You've heard it time and again: fad diets don't work for permanent weight loss. But what about those times when you really need to lose some weight fast? It's hard to pass up the promise of crash diets like the Lemonade Diet, Cabbage Soup Diet, or Lose 21 Pounds in 21 Days when your mission is to squeeze into a new outfit in time for a reunion, wedding, or other special event.

The truth is that nothing is wrong with losing weight rapidly -- as long you do it the right way, says Michael Dansinger, MD. He's the medical doctor for NBC's The Biggest Loser show, which spotlights quick and dramatic weight loss.

In fact, having a goal like looking great at a wedding or reunion can be a great motivator, as long as you follow a weight loss plan that you can keep up after the special event. But you need to plan ahead and allow enough time to make changes to your shape.

"Don't wait until one week before the reunion to try and lose 10 pounds," advises Tara Gidus, MS, RD, team dietitian for the Orlando Magic.

How to Lose Weight Fast

Losing weight is a simple mathematical formula: You need to burn more calories than you eat. Experts generally recommend creating a deficit of 500 calories per day through a combination of eating fewer calories and increasing physical activity. Over the course of a week, this should yield a loss of about 1-2 pounds of fat.

If you want to lose weight faster, you'll need to eat less and exercise more. Bottom line: 1,050 to 1,200 calories and one hour of exercise a day (but be sure not to dip below this calorie level for safety's sake). On this type of plan, you can expect to lose 3-5 pounds the first week, or more if you weigh over 250 pounds.

"Dieters who follow the plan can lose 2 pounds from diet and 1 pound from exercise each week, and even more if they have more to lose, because the more fat you have to lose, the faster it comes off," says Dansinger.

You may lose even more weight initially if you limit salt and starches.

"When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started," explains Dansinger.

When it comes to weight loss, calories count the most, says Dansinger. He recommends cutting back to a daily level of 7 calories per pound of your current body weight (which for a 200-pound person, for example, would be 1,400 calories), but no less than 1,050 calories/day (the lowest level that can be done safely at home). Dietitians more typically recommend 1,200 calories as a daily minimum.
Dansinger advocates a diet that minimizes starches, (even healthy whole grains should be controlled), added sugars, and animal fat from meat and dairy foods. For rapid weight loss, dieters should eat mainly fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.
He notes that there are other ways to control calories, such as minimizing total fat, but believes that tends to be more challenging than his suggested weight loss plan.
Other experts recommended tactics including drinking lots of water, eating plenty of protein, and keeping a food journal.
"Eat enough protein and distribute it evenly through your meals to minimize muscle loss and maximize fat loss," says Tallmadge, author of Diet Simple, who also advises clients to swap out carbs in favor of veggies.
American Dietetic Association spokesperson Dawn Jackson Blatner, RD, recommends:

• Eat plenty of low-calorie vegetables to help you feel full.
• Drink plenty of water so you don't confuse hunger with thirst.
• Clear the house of tempting foods.
• Stay busy to prevent eating out of boredom.
• Eat only from a plate, while seated at a table.
• Always eat three meals and one snack daily -- no skipping meals.

Weighing yourself daily and tracking your food intake can also help you keep focused, experts say.
"Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss," says Bonnie Taub Dix, MA, RD, a food and nutrition blogger for USA Today.
Although it won't actually help you lose weight, Blatner, author of The Flexitarian Diet, says that eating fennel seeds, ginger, parsley, peppermint, pineapple, and yogurt with honey one to three days before the big event can help you de-bloat and keep your tummy feeling flatter.

Exercising for Fast Weight Loss

Even if you are currently exercising, you'll need to kick it up a notch if your goal is rapid weight loss, says Gidus. A study published in the Archives of Internal Medicine indicated that losing weight requires close to an hour a day of moderate exercise.
That fits in with Dansinger's recommendation of seven hours per week of cardio exercise leading up to your special event.
"Cardio burns the most calories, so it is ideal for fast weight loss, but afterwards you need to include a few hours a week of strength training," he says. To burn the most fat, try to break a sweat after your warm-up and keep sweating for the entire hour, says Dansinger.
Most everyone can do an hour a day, but the intensity of your workout will depend on your current state of fitness. Experts recommend gradually increasing exercise intensity to avoid injury.
When you can't do cardio, Tallmadge recommends doing strength training at least twice weekly, working all your major muscle groups, and fitting in at least 15,000 steps a day (get a pedometer to keep count).
Gidus suggests doubling up on your exercise routine: "Do a morning and evening workout, and if you don't have time to do two a day, expend more calories in the workouts you are currently doing."
Another option is to incorporate interval training. The new South Beach Supercharged plan by Arthur Agatson, MD, promotes adding high-intensity intervals to workouts to burn more calories in less time.
"Interval training allows people to work harder without having to spend the entire time at the higher level, and over time, the more you do it, the easier it becomes to burn more calories," says Blatner.

Source: http://www.webmd.com/diet/guide/lose-weight-fast-how-to-do-it-safely

Building The Immune System Naturally

What can you do to boost immune system naturally? "Your body needs an internal 'spring clean' to boost immune system response. Here are a 'Clean Dozen' things you can do that will help strengthen immune system and build your health:

(1) Stop eating any sugary foods/sugar (that is ALL cakes, sweets of all kinds, sugar in tea/coffee, and processed foods). Sugar feeds yeasts and other microorganisms infecting your body and helps them flourish in your system. An overload of yeast can lead to all sorts of nagging problems both internally and externally, they are one of the main things to eradicate when you boost immune system function.

(2) Give up eating mass-produced, processed foods (this applies to all tinned, frozen and chilled varieties!) they are generally likely to contain too much sugar, the wrong kind of salts, and various other potentially toxic chemicals that can all undermine your natural immunity. All these either contribute to acidification of the system and/or have toxic effects.

(3) Eat loads of green vegetables -- the chlorophyll strengthens and supports healthy blood production. Also green veges are a potent alkalizing influence on your body, helping to neutralize any acidity, and ultimately creating a positive alkaline balance -- a major key to sustaining good health.

(4) Consume plenty of clean, fresh water -- a good quality mineral water is OK, or Alkaline water which may be better. You should aim to drink at least 2 to 3 liters a day (if you don't do it already). Drink about half a pint/half a liter an hour steadily through the day. This will take some getting used to, as it will initially make you want to go to the toilet frequently, but this will also help flush toxins from your body.

(5) Use only mineral rich, quality (preferably organic), sea salt on your food. Contrary to popular mythology salt is NOT bad for you IF it is the right kind of salt. In fact it is absolutely essential. Cut out any other kind of salt (and salty products) -- and be sure to season food only with good sea salt.

(6) Generally consume a diet of freshly prepared foods, with the accent on veges (ideally organic -- to reduce any intake of agro-chemical residues). One way to increase your vegetable intake in a tasty way is to make your own juices. Prefer vegetable juices rather than fruit juices -- although that some of the high anti-oxidant fruits are ok in moderation (generally these are the red or 'black' berry fruits, which contain anthocyanins -- this is the basis of both their color, and anti-oxidant value). Most fruits generally contain too much sugar if you are trying to reduce it in order to 'starve' any lingering sugar-loving yeasts and parasitic micro-organisms. (NOTE: Avoid commercial juices -- especially if from concentrates -- they are too sugary and too acidic).

(7) Keep meat consumption to moderate levels (if you have to eat any meat at all). Prefer organic if you eat meat (you do not have to spend more -- just spend the same as you do on non-organic, BUT buy less!) this avoids consuming residues of anti-biotics, growth chemicals and any other agro-chemicals to a minimum. Poultry counts as meat and should also be only organic -- non-organic mass-reared birds are now both high in fat and full of anti-biotics and chemical residues and should not be consumed. You can eat white fish fairly freely, and whilst oily fish has got some good oils in it, eat it no more than twice-a-week due to the fact that it is now, sadly, likely to be contaminated with heavy metals. Again choose organic or wild caught varieties whenever possible. Farmed fish can also harbor anti-biotic residues and may be affected by other fungal and parasitic infections.

(8) Give up salty/fatty snacks completely -- this is ALL crisps, extruded and expanded snacks of all kinds, grits, chips, and so on. Instead make it a habit to consume some nuts every day (if you are NOT allergic of course!). Choose raw nuts -- not salted or roasted and flavored varieties. Almonds are particularly good, but walnuts and brazils are also good in moderation, as are filberts/hazel nuts. Nuts contain some of the trace minerals that are good to have. Avoid peanuts though (which are actually not nuts) as they are almost always contaminated with mold spores. Chickpeas snacks (or used in freshly prepared dishes) and pumpkin seeds are also god sources of zinc to boost immune system requirements.

(9) Avoid fatty foods, and frying in deep oil. Use a good oil like olive oil when you REALLY MUST fry but minimize the amount you use (work towards little or no fried food at all). Prefer to 'steam' foods (great for green vegetables and fish), or if you must, boil in minimum water -- then dress food with some virgin olive oil, or flax seed oil (which contains Omega 3). Avoid consuming overly browned foods -- whether fried, grilled, barbecued or roast! This will help reduce potential acrylamide intake (known to be carcinogenic -- cause cancer). An alternative good fat to use for dressing foods (great on rice) or cooking generally is virgin coconut oil. It IS rather pricey, but is healthful and does not deteriorate easily.

(11) Reduce to a minimum or cut out alcohol altogether (if you do drink it). It acidifies the system and is, naturally, a toxin. Linked to this in some ways...

(12) Cut out any yeast products as far as possible. This means anything that uses yeasts in its production -- such as beers, wines, breads. The aim is to minimize your systems exposure to sources of yeast and mold micro-flora, whilst rebuilding your immunity.
Your overall objective with these strategies to boost immune system response is largely to 'de-acidify' your system. As you reach a positive balance of alkalinity, your body will free itself of many of the bugs that hang around when it is an acidic/sugary state. You should consequently discover a new lease of health and vitality as you boost immune system effectively.



Reference:
http://www.gonando.com/boost-immune-system.html

Calorie Expenditure

Heart Rates for Energy Expenditure

Weight loss is difficult. Not in theory – eat less and move more – but in implementation. One of the major obstacles for most people is the lack of knowledge and/or confusion surrounding caloric intake and expenditure. Most people consume more calories than they realize and burn far less calories than they expect. Knowing what (# of calories) is actually in the foods they consume is one problem and knowing how calories are referenced is another. A breakfast muffin for instance may have 400-600 kcal. While the label says 200 kcals/serving, some overlook that the label also states there are two servings per muffin. At quick glance the calories and fat presented are only half of the actual value. A similar problem occurs in the gym. The Stairclimber shows 300 kcal after a 30 minute workout. In reality, the value is only correct if the individual maintained an upright posture, did not lean on the machine, and maintained proper pace and range on the pedals; or more importantly sustained heart rates. Just like the serving and portion sizes matter in food, heart rate matters when performing continuous exercise aimed at achieving weight loss.

After 50% of VO₂max, heart rates correlate increasingly well with VO₂ at the same intensity. The chart below demonstrates the relationship between the percentage of measured heart rate and percentage of VO₂max. The percentage of heart rate max is always charted on cardio machines and the general recommendation is to train between 75-90% of HRmax, or 60-80% of VO₂max, which is explained by the number correlations below. The reason this is relevant is caloric expenditure is tied to oxygen utilization. If you know a person’s VO₂ you can also determine an actual caloric expenditure by minute based on heart rates.

Percentage of HRmax	Percentage VO2max
66%	50%
70%	55%
74%	60%
77%	65%
81%	70%
85%	75%
88%	80%
92%	85%

Many fitness professionals have realized by now that the Elliptical Trainer and other static modalities do not predict energy expenditure accurately and based on usage dynamics commonly over-predict the caloric expenditure – giving clients a false sense of accomplishment and frustration at the lack of results at the same time. To correct this issue the first step is identifying how many calories a person can actually expend. Walk and run tests can do this with acceptable accuracy and present viable numbers to work with for weight loss.

-National Council on Strength and Fitness 

Exercise to Treat Depression

Exercise: it's good for your body and mind; it can help prevent chronic diseases, like high blood pressure and diabetes; and now, the New York Times reports, there's evidence it may be an effective treatment for depression.
In a recent study, a group of people suffering from depression were prescribed exercise along with some prescription medication. Among the group of exercisers, 29.5 percent of them achieved remission, which is a very good result, according to Dr. Madhukar H. Trivedi.
The study suggests certain types of exercise work better than others. The New York Times' Gretchen Reynolds writes:

As with most scientific findings, though, there are caveats.
One is practical. More patients improved in the group that completed the longer, brisker workouts than in the group assigned the easier exercise, but more of them also dropped out of the study. “We need to find ways to support people’s efforts to exercise,” Dr. Trivedi said.

http://well.blogs.nytimes.com/2011/08/31/prescribing-exercise-to-treat-depression/

Muscle Soreness

When your muscles and joints are achy and painful, it isn’t always necessary to reach for pain relievers or expensive creams and ointments. Epsom salts are an often forgotten remedy for aches and pains. They are a much less expensive option to help find relief and are very easy to find at your local drugstore. Try this easy technique using Epsom salts and you may find this helps not only relieve some of your aches and pains but reduces some of your stress, too. Epsom salt baths and soaks relieve muscle cramping, reduce inflammation and increase blood circulation. It relieves allover muscle and joint pain, especially after an intense workout. Just add 1 to 2 cups of Epsom salt to your bath and watch it do wonders for those muscles.

Good Fats vs Bad Fats

Conventional wisdom on dietary fats has changed. Once, all fats were deemed unhealthy, and responsible for all manner of diseases, from cardiovascular disease to diabetes. But years of research have changed our thinking. We now start with the premise that all fats are not created equal—that there are good fats, bad fats, possibly-not-so-bad fats, and very bad fats. Let's take a closer look:

The Good: Unsaturated Fats

 

Even today, some people need convincing that the term good fats is not an oxymoron. These unsaturated fats help fight the very diseases that consuming excess fat was said to cause. Unsaturated fats are divided into monounsaturated fats and polyunsaturated fats, and both types are thought to have beneficial effects on cholesterol levels. Monounsaturated fats help lower LDL (bad) cholesterol while also boosting HDL (good) cholesterol.


Polyunsaturated fats are also thought to help lower total and bad cholesterol. But monounsaturated fats tend to be favored over polyunsaturated fats because some research suggests that polyunsaturated fats are less stable, and can reduce levels of good cholesterol as well as bad.


But let's not ignore polyunsaturated fats. These are often a good source of omega-3 fatty acids, found mostly in cold-water fish, nuts, oils and seeds, and also in dark leafy greens, flaxseed oils and some vegetable oils. One kind of omega-3 fatty acid is an "essential fatty acid," which cannot be manufactured by our bodies, so eating these foods is the only way to get them. Omega-3 fatty acids are thought to lower blood pressure, combat LDL (bad) cholesterol, fight inflammation and protect the brain and nervous system.


Most cooking oils are made up primarily of unsaturated fats. When it comes to choosing cooking oils, each type of cooking oil varies in its ratio of monounsaturated to polyunsaturated fats. Two oils stand out for their high levels of monounsaturated fats: canola oil and olive oil. Other than nonstick cooking spray, these two oils should be in your pantry.At the end of the day, a good fat is still a fat in terms of calories. Any labels on cooking oil that describe the oil as "light," are referring to the taste or color, not the fat or calorie content. All oils are 100 percent fat and are worth around 120 calories per tablespoon.

 

The Bad: Saturated Fats

Then there are the so-called bad fats—those apparently artery-clogging saturated fats from meat and dairy products. These fats are solid at room temperature. Saturated fats have been shown to directly raise total and LDL (bad) cholesterol levels. Conventional advice has been to avoid them as much as possible. However, a meta-analysis published in the American Journal of Clinical Nutrition in early 2010 found no link between saturated-fat intake and increased risk of coronary heart disease or cardiovascular disease. Still, the Harvard School of Public Health, in a study published in March 2010, found that replacing saturated fats with an equal amount of polyunsaturated fats did indeed reduce the risk of coronary heart disease by 19 percent.

Perhaps, then, saturated fats may not be so bad after all, and they are certainly an important source of vitamins and minerals. Plus, some argue that coconut oil and palm fruit oil, which are plant-based sources of saturated fats, may actually be beneficial because their particular fatty-acid make-up means they are metabolized differently in the body. Stearic acid, found in animal products and in some foods such as chocolate, gets a pass because much of it is converted by the body into oleic acid, a monunosaturated fat. Thus, saturated fats may be more beneficial, or at least more neutral, than we think. Yet although there are more and more scientific studies suggesting this is the case, there is, paradoxically, no broad consensus on this yet, especially among those designing dietary guidelines. The advisory committee for the 2010 Dietary Guidelines for Americans suggests a reduction of saturated-fat intake to no more than seven percent of daily intake, and little recognition that a high intake of carbohydrates, which tend to replace saturated fats in people's diets, are a factor in rising obesity rates and associated health problems.



-Fiona Haynes

Exercise of the Month- Medicine Ball Pullovers

Easy Diet Plans to Follow
Following a diet can be quite a difficult task. If you are on a weight loss mission, then the following list of easy diets to follow, can aid you. These easy diets that work fast are flexible and convenient.

Calorie-shifting Diet
Calorie shifting diet is the easiest and one of the most effective diets among the easy diets to follow. It is popularly heralded as the world's easiest diet to follow. The calorie shifting diet plan works on the premise that it confuses the metabolism in a way, that you burn more calories. If this diet is followed properly, then one can shed around 10 pounds in a period of 2 weeks.

One needs to keep an eye on calorie intake, when abiding by this easy to follow diet plan. Eat at least 4 or more full meals everyday, and most important of all, ensure that the meals have different caloric values. However, no snacks are allowed in this diet. Drink at least 3 liters of water, as drinking a lot of water, will keep the body detoxified, help in quick digestion and maintain a high metabolic rate. By eating meals with different caloric values, the body will start a unique reflex, where the body will increase its metabolic rate, which will aid in burning the fat quickly. You can follow this diet on your own, or seek the help of a guide.

Atkins Diet
This is very popular diet, among the easy to follow diet plans for weight loss. The body requires carbohydrates for energy. In atkins diet, there is no intake of carbs and therefore, the body starts to utilize the fats stored in the body for energy. Thus, one start to lose weight. Atkins diet has four phases; induction phase, ongoing weight loss phase, pre-maintenance phase and lifetime phase.

Cabbage Soup Diet
This diet is extremely popular amongst people aiming at weight loss and is followed for a period of 7 days. The diet, along with the obvious cabbage soup, includes a lot of fruits in it. If you are following the cabbage soup diet, then you would be expected to eat fruits like, watermelons on the first day and bananas on the fourth day, along with cabbage soup.

Low Glycemic Index Diet
This diet is especially beneficial for pregnant women and people suffering from diabetes. This diet helps to reduce weight in a safe and easy manner. Women having trouble with fat in the thighs and abdomen, can easily get rid of this fat, by following the glycemic index diet. The diet provides around 1100 calories everyday and causes a reduction in hunger by combining lean protein and low glycemic carbohydrates.

Zone Diet
Zone diet is a healthy diet that does not prescribe particular food items, while restricting intake of other foodstuff. The rule to follow this diet is to consume 30% of proteins, 30% of fats and 40% of carbs. This diet maintains the normal hormonal level in the body and helps greatly to lose weight.

South Beach Diet
This diet is great for people who are looking for quick weight loss solutions. In this diet fats and carbohydrates are categorized as good and bad. If you are following the south beach diet, then you will be required to discard unhealthy fats and carbs from your diet, and increase intake of healthy carbs and fats.

Acai Berry Detox Diet
This is a detox diet, which has recently become very popular. Acai berry contains many antioxidants, amino acids, essential fatty acids and fibers. This is one of the easy diet plans, which anybody can follow. This diet improves the functioning of the digestive system of the body and has very few side effects. However, this diet is not for long term weight loss solution.

This was all about some free easy diet plans to follow. Regardless of the diet plan you select from the easy diets to follow, make sure you drink plenty of water. The weight loss will be easier and faster if along with the diet, you also exercise regularly and give your body the required amount of sleep.
By Pragya T

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Fibromyalgia Diet

By Lisa Weber,

Fibromyalgia patients often complain that they "ache all over." Other common symptoms include interrupted sleep and severe fatigue. Some patients report chronic headaches, painful periods (in women), swollen extremities and a dry mouth. While there's no cure for fibromyalgia, many patients report that maintaining a strict, healthy diet helps to ease their symptoms.

1. Discover "Light" Carbohydrates

   • Filling up on "light" carbohydrates will keep insulin levels from rising, which often causes increased fibromyalgia symptoms. Light carbs include blueberries, strawberries, string beans, zucchini, bell peppers and mushrooms.

   Keep Protein Healthy

   • The best sources of protein for people with fibromyalgia are low in cholesterol and saturated fats. This includes white chicken meat, turkey breast and egg whites, as well as soy hot dogs, burgers and sausages.

   Avoid Foods that Cause Fatigue

   • Many common convenience foods and beverages aggravate fibromyalgia symptoms, and should therefore be avoided. These include food and drinks with caffeine, such as coffee, soda and chocolate, as well as processed and fried foods, foods with added preservatives and red meats.

   Stick With "Healthy Fats"

   • Fibromyalgia patients should get most of their dietary fat from monounsaturated fats, or "healthy fats." You can find them in olive and canola oils, as well as macadamia nuts, pecans, walnuts, almonds and cashews.

   Keep a Food Diary

   • Keep a diary that tracks everything you eat each day, and how you feel on that day. Different fibromyalgia patients react to food in different ways. Look for any correlation between the foods you consumed and your fibromyalgia symptoms. Use your diary as a guide to regulating your diet.

Sabrina M. Before Weight Loss Challenge

Sabrina M. 44.6 lbs Lost in Just 8 Weeks

"For the first time I LOVE how I look. I love every single inche of me and love how I feel comfortable in my own skin for once. It's an amazing feeling and I wouldn't have gotten there without your help. For once I feel like if I lose another inch it's for me and no one else."

Danelle

Circuit Training Basics and Benefits

Circuit training is a method of resistance training, or weight training, that maximizes the volume of work done in a short period of time. Circuit training is a great tool to use for people who are interested in weight loss, muscle gain and overall strength increases.

Circuit training squashes common excuses that people use for not exercising because it takes little time, is action packed, does not need to be done everyday, and it can be personalized.

Circuit Training Basics

Circuit training consists of performing multiple exercises on multiple body parts in a row with little rest in between exertions. The two most basic types of circuit training are horizontal training and vertical training. In horizontal training, all sets of one exercise are performed before a person moves on to the next exercise. In vertical training, one set of every different type of exercise is performed before returning to an exercise for the second time.

The amount of weight that a person lifts during a circuit training session can vary between sets. A person can start with light weights and work up to heavier weights (increasing pyramid) or can start with heavy weights and regress to lighter weights (decreasing pyramid). The most important component of circuit training is to take little rest in between sets, whether of the same or different exercises.

Circuit Training Benefits

Due to the lack of rest that circuit training demands, exercisers maintain elevated heart rates for the entire period of exercise. The combination of weight training and increased cardiovascular effort makes circuit training a beneficial type of cross training. The exerciser gains muscle through the resistance training. The exerciser increases his/her cardiovascular endurance during the slightly elevated heart rate that is maintained in between sets and throughout the overall program. The exerciser burns high amounts of calories during the high exertion periods of his/her sets.

Circuit training is also a convenient way to exercise. It maximizes the total exercise volume (number of sets, repetitions, and amount of weight) completed in a period of time. Exercises are completed in a row, and therefore, the time spent exercising is condensed. Separate cardiovascular training is not necessary. All body parts are trained in one session, and therefore, exercisers do not need to work out everyday.

Long Run Benefits

Circuit training is a type of interval training. Interval training is a great way to increase the body's ability to burn calories when it is at rest. The exerciser's heart rate goes up very high, returns to a lower, but still elevated, state, and then goes up very high again. At no point during circuit training does the heart rate return to its resting rate. Circuit training, and interval training overall, increases the amount of oxygen that a person consumes post exercise, and therefore, increases the number of calories that a person burns throughout the day.

It can be used to achieve an increase in lean body mass and a decrease in weight.

_________________________________
Samantha Kopf – National Academy of Sports Medicine Certified Personal Trainer

http://www.fitday.com/fitness-articles/fitness/body-building/circuit-training-basics-and-benefits.html

How To Lose Weight After Gallbladder Is Removed

By: K.R.Price

Following a cholecystectomy, removal of the gallbladder, many patients wonder how to lose weight after the gallbladder is removed. Prior to gallbladder surgery patients are place on a low fat diet to lessen the symptoms of inflammation of the gallbladder. However, after gallbladder surgery many people find that they pack on the pounds. After gallbladder removal the body absorbs food quicker, unlike prior to the surgery, thus increasing the amount of calories stored and weight gained. Losing weight after gallbladder removal may be challenging, but it is not impossible.

1. Continue Low Fat Diet - To lose weight after gallbladder surgery, continuing on a low fat diet is a good idea. In addition to reducing weight, a low fat diet can also decrease the chances of developing heart disease and certain types of cancer. However, be careful not to completely remove fats from your diet at the risk of developing gallstones.
2. Foods to Avoid - After gallbladder removal, some people fall into the trap of thinking they can eat anything they want given their body can now process many foods it previously could not. However, when trying to lose weight after gallbladder removal, some of these same foods should still be avoided. Processed, fast foods, many dairy products and foods high in Trans fats should not be consumed after gallbladder surgery to avoid excessive weight gain.
3. Increase Intake of Protein and Fiber Rich Foods - Foods high in protein and fiber can help regulate digestion after gallbladder surgery and increase the chances of losing weight after the gallbladder is removed. Food like lean cuts of beef, pork, fish and chicken in addition to fiber rich fruits vegetables and whole grains can help ward off weight gain after gallbladder surgery. Additionally these types of foods to reduce the risk of diabetes and heart disease in addition to obesity.
4. Exercise - In order to be successful at losing weight with any type of diet program, exercise is highly recommended. Exercising to lose weight after gallbladder surgery can help melt away excess pounds quicker than eating a proper diet alone. Aim for at least twenty minutes of exercise at least four days a week in order to lose weight after gallbladder surgery and keep the pounds off.

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Dealing with Shin Splints

Choose an athletic insole. Since shin splints often arise as a result of the excessive pounding that occurs during jogging or other high-impact, weight-bearing activities, a padded insole placed inside the shoe may offer relief. These insoles help soften the blow as your foot lands on hard ground. You can purchase them at an athletic shoe store, sports supply store, and even some grocery and drug stores. They range in price from about $7 to $20. In addition, check to be sure the shoes you wear during the activity still have plenty of cushioning.

Shin splints are caused by a muscle imbalance between the the front or anterior lower leg muscles and the posterior or calf muscles. Flexing the Peroneal (front lower leg muscle) can build the anterior leg muscle which will provide more balance between the the front and back lower leg muscles.

Other useful info: http://www.webmd.com/fitness-exercise/help-for-shin-splints

Choosing Carbs

The best carbs to consume on a regular basis is a variety of fruits and vegetables. That's right. Fruits and vegetables are considered carbs as well. Carbs like breads and pastas are not favored because of the wheat gluten which is a newly added food additive to most wheat products. Detoxing our bodies periodically from this food additive will help promote healthy digestion and natural weight loss. Although it may very difficult to totally avoid this food additive, we should keep in mind the amount we may be consuming and include some cleansing periods in our diets where we minimize eating bread or pastas to help promote a healthier digestion of our foods.

I personally incorporate this method into my personal nutrition plan. I find that an overdose of poor digestive food diets can promote weight gain and can lead to poor health conditions. I believe in the 80/20 rule. 80% of your dietary choices should promote healthy digestion of foods which will aid in the digestion of the 20% not so healthy foods. We don't need to be perfect dieters but creating ways to monitor and improve our bodies is something we can all take part in.

There are healthy reasons why bread should be consumed periodically. Information is provided below on choosing healthy breads and pastas.

-Terence Hendricks


http://lowcarbdiets.about.com/od/whattoeat/a/whatveg.htm

http://lowcarbdiets.about.com/od/whattoeat/a/whatfruit.htm

http://www.dietriffic.com/2009/01/24/healthy-bread/

http://www.bbc.co.uk/health/treatments/healthy_living/nutrition/healthy_carbos.shtml

Great Weight Loss Nutrition Plans

The Paleo Diet: http://thepaleodiet.com/

The Atkins Diet: http://www.the-atkins-diet.info/

http://www.southbeach-diet-plan.com/

Coconut Oil is a safe, natural antifungal that you can use to overcome your Candidiasis. It is useful for people that have adverse reactions to antifungal drugs as well as people that do not like to take pills. A few tablespoons of oil per day is all it takes!

The active ingredients in Coconut Oil are Caprylic Acid, Capric Acid and Lauric Acid. These medium-chain saturated fatty acids are potent antimicrobial agents. They kill bacteria, viruses and fungi by causing their cell walls to disintegrate.

There are studies¹ that show how all the fatty acids work together to kill Candida albicans. Another study ² shows that Coconut Oil is as effective as fluconazole (Diflucan). It goes so far as to say "Coconut Oil should be used in the treatment of fungal infections in view of emerging drug-resistant Candida species."

Research also shows that these medium-chain fatty acids boost the body's metabolism, raises the body's temperature, and help provide greater energy, all of which can lead to weight loss. They have anti-tumor and immune system supporting properties as well.

Palm Tree Full of Coconuts

Caprylic acid is one of the medium-chain fatty acids which has been used for quite some time in fighting Candida yeast infections. William Crook, M.D., the author of The Yeast Connection, reports that many physicians have used Caprylic acid to successfully treat yeast infections. It works especially well for those patients who have adverse reactions to anti-fungal drugs. Caprylic Acid is so potent that it is extracted and sold as a natural anti-fungal.

Capric Acid is the second medium-chain fatty acid. According to a study done at the University of Iceland Capric Acid causes the fastest and most effective killing of all three strains of Candida albicans tested.¹ Capric Acid disrupts or disintegrates the plasma membrane, which leaves the cytoplasm disorganized and shrunken. In other words it kills Candida!

The third saturated fatty acid, Lauric Acid, was the most active at killing Candida at lower concentrations. Lauric Acid could be called an essential fatty acid because it is made only by the mammary gland and not in the liver like other saturated fats.⁴ We must obtain it from one of two dietary sources — small amounts in butterfat or large amounts in Coconut Oil.

Coconuts Ready to be Processed

When buying Coconut Oil, you should look for Virgin or Extra Virgin Coconut Oil. You want a product that is cold pressed from fresh coconut meat. Some products are made from copra, you do not want these!

Manufacturers of Virgin Coconut Oil use the same method the older generation used to extract the oil. They grate the fresh coconut, extract the coconut milk, and then let the coconut milk stand in a covered container for about a day. After 24-36 hours, the oil naturally separates from the water producing a crystal clear oil that retains the full scent and taste of coconuts.

Non-virgin oil is made from copra which is coconut meat that has been dried. You want to avoid copra for a couple of reasons. The oil made from copra must be refined and it sometimes contains trans-fats.

Copra can be made by smoking, sun drying, kiln drying or any combination of these three. Oil made this way must be refined before it is consumed. This is because the drying methods are sometimes unsanitary. High heat is used in the refining process which destroys many of the essential nutrients of the coconut.

Refined Coconut Oil is sometimes hydrogenated which creates trans-fats. Trans-fats may lead to heart disease and other chronic health problems. Avoid copra - Only buy fresh, cold-pressed oil!

Coconut Oil has a higher smoking point than Olive Oil so it can be used for any cooking that takes high heat. It is also very stable with a shelf life of several years. Coconut Oil, Olive Oil and Grape seed Oil are extremely healthy oils for cooking. You should look into trading your unhealthy vegetable oils for one of these healthy oils today.

If you are the type that needs a step by step checklist for treating your Candida overgrowth including recommended brands and dosages, you will be interested in my new book "Candida Albicans - The Hidden Disease".

Dosage

Orally - Four tablespoons per day - one with each meal and one at bedtime.

Start with one teaspoon the first day and increase by one teaspoon per day until your reach four tablespoons. By building up slowly, you will avoid some of the "die-off" symptoms.

Capsules - one 1000-mg tablet 4 times daily.

Topically - Apply directly to skin rashes or infections. Rub it in thoroughly until it absorbs completely.

Contraindications and Adverse Effects

The most common side effect is diarrhea.

Another side effect most Candida sufferers will experience is "die-off" otherwise known as Herxheimer's Reaction. This is a detoxification reaction and not a counteraction to the product.

If any of these symptoms should occur - greater fatigue, diarrhea, headaches, muscle/joint aches or flu-like symptoms, temporarily discontinue taking Coconut Oil or cut back on the amount taken until the body can eliminate the toxic waste.

A few individuals have reported a slight headache due to detoxification. If this should occur, any common pain reliever seems to work to curb the discomfort.

A Better B12

Methylcobalamin: A Potential Breakthrough in Neurological Disease According to ProHealth, Japanese scientists have identified a form of vitamin B12 that protects against neurological disease and aging by a unique mechanism that differs from current therapies. Some of the disorders that may be preventable or treatable with this natural vitamin therapy, called methylcobalamin, include chronic fatigue syndrome, Parkinson's disease, peripheral neuropathies, Alzheimer's disease, muscular dystrophy and neurological aging. Americans have immediate access to this unique and new form of vitamin B12, and, unlike prescription drugs, it costs very little and is free of side effects. vitamin B12 is a general label for a group of essential biological compounds knows as cobalamins. The cobalamins are structurally related to hemoglobin in the blood, and a deficiency of vitamin B12 can cause anemia. The primary concern of conventional doctors is to maintain adequate cobalamin status to protect against anemia. The most common form of vitamin B12 is called cyanocobalamin. However, over the last ten years, a number of central and peripheral neurological diseases have been linked to a deficiency of a very specific cobalamin, the methylcobalamin form, that is required to protect against neurological diseases and aging. The liver converts a small amount of cyanocobalamin into methylcobalamin within the body, but larger amounts of methylcobalamin are necessary to correct neurological defects and protect against aging. Published studies show that high doses of methylcobalamin are needed to regenerate neurons as well as the myelin sheath that protects nerve axons and peripheral nerves. CFIDS and B-12 In the Summer 1998 issue of Healthwatch, an important research article reported a fascinating new finding. Over 60% of CFIDS and FM patients cerebral spinal fluids contained subnormal levels of vitamin B12. On the other hand, vitamin B12 levels in the blood did not significantly deviate from normal ranges. According to Dr. Paul Cheney's treatment pyramid for CFIDS, vitamin B12 in its non-cyanocobalamin form (the type commercially available) is a potent detoxifier of the brain. Recent studies in Europe suggest that it needs to be given in large doses in the range of 10 - 20 mg per day, or even more. This supplementation of methylcobalamin might protect the cognitive function of patients with CFIDS by preventing the death of brain cells. One cause of brain cell death is glutamate toxicity. Brain cells use glutamate as a neurotransmitter, but unfortunately glutamate is a double-edged sword in that it can also kill brain cells. The release of glutamate from the synapses is a usual means by which neurons communicate with each other. Effective communication means controlled release of glutamate at the right time to the right cells, but when glutamate is released in excessive amounts, intercellular communication ceases. The flood of glutamate into the receiving neurons drives them into hyperactivity, and the excessive activity leads to cellular degradation. The good news is that it may now be possible to protect brain cells against glutamate toxicity by taking methylcobalamin supplementation. In a study in the European Journal of Pharmacology, it was shown that methylcobalamin protected against glutamate-, aspartate- and nitroprusside- induced neurotoxicity in rat cortical neurons. Researchers concluded that methylcobalamin protects against neurotoxicity by enhancing brain cell methylation. The CFIDS & Fibromyalgia Health Resource recommends methylation-enhancing therapies such as vitamin B6, vitamin B12, folic acid and trimethylglycine (TMG), taken together, to protect against heart disease, stroke and other aging-related diseases. The scientists who conducted the methylcobalamin studies emphasize that ongoing intake of methylcobalamin is necessary to protect against neurotoxicity. Thus for methylcobalamin to be effective in protecting against neurological disease, daily supplementation may be required. An appropriate dose to protect against neurological aging might be 1 to 5 mg a day taken under the tongue in lozenge form. Sleep A recent German study appearing in Neuropharmacology showed methylcobalamin reduced the amount of time subjects slept; sleep quality was better and subjects awoke feeling refreshed, with better alertness and concentration. Part of this effect was apparently due to melatonin suppression during the daytime because morning methylcobalamin supplementation reduces drowsiness by decreasing daytime melatonin levels. Multiple Sclerosis According to a recent study at Vanderbilt University, chlamydia pneumoniae might link multiple sclerosis (MS) to CFIDS. This makes the published effect of methylcobalamin treatment on MS of great importance to those who suffer from CFIDS. A study in the Journal of Internal Medicine investigated the daily administration of 60 mg of methylcobalamin to patients with chronic progressive multiple sclerosis (MS), a disease that has a poor prognosis and feature side spread demyelination in the central nervous system. Although motor disability did not improve, there were clinical improvements in visual and auditory MS related disabilities. The scientist stated that methylcobalamin might be an effective adjunct to immunosuppressive treatment for chronic, progressive MS. Those with less serious forms of MS may consider adding methylcobalamin to their daily treatment regimen. The effects of methylcobalamin were studied on an animal model of muscular dystrophy. This study, published in Neuroscience Letter looked at degeneration of axon motor terminals. In mice receiving methylcobalamin, nerve sprouts were more frequently observed and regeneration of motor nerve terminals occurred in sites that had been previously degenerating. Regenerating Nerves Few substances have been shown to regenerate nerves in humans with peripheral neuropathies. However, a study in the Journal of Neurological Science postulated that methylcobalamin could increase protein synthesis and help regenerate nerves. The scientists showed that very high doses of methylcobalamin produce nerve regeneration in laboratory rats. The scientists stated that ultra-high doses of methylcobalamin might be of clinical use for patients with peripheral neuropathies. The human equivalent dose the scientists used is about 40 mg of sublingually administered methylcobalamin on a daily basis. Those suffering from peripheral neuropathies often take alpha lipoic acid. Based on our new understanding of peripheral neuropathy, it may be prudent that anyone using alpha lipoic acid also take at least 5 mg a day of sublingually administered methylcobalamin to ensure that alpha lipoic acid will be bioavailable to the peripheral nerves. Cancer/Immune Function A study in the journal Oncology examined the effects of methylcobalamin on several different kinds of tumors in mice. The administration of methylcobalamin for seven days suppressed liver, lung and ascites tumor growth. Mice receiving methylcobalamin survived longer than control mice did. In mice irradiated before tumor cell inoculation, methylcobalamin did not improve survival. The effects of methylcobalamin on human immune function was investigated in the Journal of Clinical Immunology. The study showed that methylcobalamin demonstrated remarkable T cell-enhancing effects when the T cells were exposed to certain antigens. The scientists also showed that methylcobalamin improved the activity of T helper cells. The scientists concluded that methylcobalamin could modulate lymphocyte function by augmenting regulatory T cell activities. Americans need to know about this important natural therapy that could extend the healthy human life span. A search of the scientific literature reveals 334 published studies on methylcobalamin. However, it would not be an exaggeration to say that virtually no doctors know of it or are recommending it. Methylcobalamin should be considered for the treatment of any neurological disease. For example, based on its unique mechanisms of action, methylcobalamin could be effective in slowing the progression of "untreatable" diseases such as ALS (Lou Gerhig's disease). Since methylcobalamin is not a drug, there is little economic incentive to conduct expensive clinical studies on it, so it may be a long time before we know just how effective this unique form of vitamin B12 is in slowing the progression of common diseases like Parkinson's disease.