Spring is not that far away, and you are starting to panic. How prepared are you? Will you be happy with your shape or the size of your stomach? Or are you going to be hiding away wishing you'd exercised more, regretting the unhealthy food you ate over the winter, or even last weekend?
Personal trainers are asked every day by gym-goers about how they can improve their waistline, reduce their dress size, increase the size of their biceps… all based on aesthetic tendencies.
But they are truly amazed every time they hear these questions because no one ever asks “how do I improve my health?”
The point is that after all is said and done and the need and desire for aesthetic improvements are gone… how well are you going to live into your old age? Will you be a fit and capable senior citizen?
Don't neglect the fact that you only get 1 body, 1 life…and the perfect day or time to start exercising, living that healthy life and caring for the vessel that will take you into old age will NEVER come. YOU have to resolve to make a start NOW!
Most people visit the gym because they want to make a change but more often than not the efforts made and gained are sabotaged by family, friends, husbands, wives, and even their kids… not to mention you!
If you are serious about making a positive change, take a stand and impress on these individuals how important this is! And if they care for you,, then they should be willing to help you reach your goals.
Are you eating to support good health?
Of course, regular exercise is only going to help achieve your fitness goals if you eat a healthy diet and avoid foods that compromise your health and well-being. There's no point spending hours at the gym if you are going to pig out on bad food. If body fat loss is one of your goals, you won't achieve it if you go down this road.
Get an immune system!
Did you know, consuming sugar rich foods reduces your immune system by up to 60% for several hours! Think twice about giving in to the sugar cravings while you are sick! If you have been eating poorly, under considerable stress or are just generally run down, your immune system may not be receiving the nourishment it needs to protect your body effectively from infection or to fight off that cold or flu.
Courses of antibiotics may kill the infection but at the same time suppress your own immune system, leaving you struggling to return to optimal health.
Here are 8 simple dietary and lifestyle targets to rebuild a good, strong immune system:
1. Take a Multivitamin, Omega-3 fatty acid and Antioxidant daily
2. Keep high GI foods to a minimum (bread, pasta and processed cereal)
3. Include nuts and seeds and healthy oils in your diet
4. Eat two pieces of fruit or one cup daily if you are attempting to lose weight
5. Include protein rich foods with each meal or snack
6. Eat fresh vegetables, a minimum of three cups daily
7. Drink a minimum of eight glasses of water daily and moderate your alcohol consumption
8. Take part in regular exercise—aim for a minimum of 30 mins a day
Eat for quality and nutrition
The typical western diet is full of sugar, chemicals, refined cereals and processed foods that are void of nutrients. Aim for high-quality foods like fresh fish, lean meat, fruits, vegetables and nuts, real foods which are all high in essential nutrients. Stick to a quality, fresh diet 90% of the time.
Exercise to reduce stress!
Most people find their stress levels are reduced after they exercise. You only need about 30 minutes a day to achieve a positive result. And 30 minutes a day, every day, combined with a healthy eating plan should see you through to a ripe old age.
Meat and Satiety
Various scientific studies have shown that a high-protein diet can reduce appetite and consequently to help someone lose weight. Scientists think that a high level of proteins in the blood would be able to prevent appetite-stimulating hormones from playing its role.
Meat and Metabolism
Meat is rich in vitamins B. Vitamins B and weight loss go hand in hand. Do you know why? Vitamins B can speed up the body's metabolism. Meat such as lean beef, pork, and chicken is an important dietary source of B-complex vitamins.
What's the meat diet plan?
1) Eat much more meat. Your daily intake of proteins should make up 30% of the total number of calories. White meat is preferable. Try to choose parts of meat poor in fat.
2) Eat 50% less carbohydrate such as whole grains, beans, vegetables, and fruits. Avoid eating white bread, white rice and pastries.
3) Reduce fat consumption to 20% of daily energy intake.
4) Eat smaller meals. It is allowed having snacks between the main meals when you feel a little hungry.
5) Exercise more!
Meat Diet Disadvantages
1) Meat is rich in lipids, and especially in saturated fat acids and cholesterol. It is believed that foods containing a high proportion of saturated fat raise the level of cholesterol in the blood stream and cause heart disease.
2) High intake of meat causes excessive uric acid and could be responsible for various diseases such as gout, rheumatism, and kidney stones.
3) Almost all commercial meat is contaminated in some way by toxins, bacteria, and chemicals such as synthetic growth hormones and nitrates, that can affect deeply our health and well-being.
4) Some clinical studies have shown that people who regularly consume red meat have a higher risk of colon cancer.
5) The consumption of processed meats, such as pork, beef or lamb, may significantly increase the rate of prostate cancer among men of various ages.
6) Scientists have also discovered that women whose diets were rich in meat such as beef or ham are more likely to develop endometriosis.
It would be great, but boosting your nutrient intake won't cause your cells to produce extra energy or more brain power. Only three nutrients, carbohydrates, fats, and proteins supply energy or calories to grow taller. Vitamins don't.
Although B vitamins do help body cells produce energy from the three energy nutrients, they don't produce energy themselves. Many powerful drugs and toxic chemicals are plant-based. Varieties of mushrooms can be classified as “culinary delicious” or “deadly dangerous.”
In the same vein, herbal supplements should be used with caution! Any healthy natural supplements to grow taller, without proper doctor acknowledgement and government authority approbation, sounds really fishy to me.
Athletes and other physically active people need about the same number of nutrients as others do to grow taller, just more energy, or calories, for the increased demands of exercise. The extra amount of food that active people eat supplies the minimal amount of extra vitamins needed to grow taller and have more energy production, too.
Although protein needs are somewhat higher for some athletes, especially for those in strength-training sports, food can easily provide the extra. On another note, physical activity, not extra amino acids (protein), builds muscle. For more on nutrition for athletes and ergogenic aids.
Dietary supplements to grow taller won't protect you from the harmful effects of smoking or alcohol abuse. Here's the real scoop: Smoking does increase the body's need for vitamin C; drinking excessive amounts of alcoholic beverages can interfere with the body's use of most nutrients.
If soil can grow crops, the food produced is nutritious. When soil lacks minerals, plants don't grow properly and may not produce their potential yield. Growing area does affect a food's iodine and selenium contents.
Supplements won't give you instant grow taller results, it would take at least a 2-3 months training for instance. For vitamins and minerals to do their work, they need several hours or several days to interact and do their work in your body.
For any benefits from other dietary supplements to grow taller, you likely need to take them even longer. Supplements to grow taller are easy to spot. By law, they must be labeled “dietary supplements.”
About eighty thousand dietary supplements are marketed in the United States, with multivitamin/mineral supplements being the biggest product category-and with an average of 500 new products launched each year.
They're sold in many forms-for example, tablets, capsules, soft gels, gelcap, liquids, powders, and bars.
Do you consume a varied, balanced diet to grow taller? With some exceptions, supplements usually aren't necessary. If you're healthy and if you're able and willing to eat a balanced, varied diet.
You probably can get the vitamins and minerals you require from smart food choices. According to national studies, most Americans have enough healthful foods available to do that, yet they may not.
Under some circumstances, vitamin/mineral supplements offer benefits and are advised; like those for growing taller.
A woman with heavy menstrual bleeding? You may need an iron supplement to replace iron from blood loss. To enhance absorption, take iron supplements with water or juice on an empty stomach. If nausea or constipation are problems, take iron supplements with food.
Absorption may be decreased by as much as 50 percent when taken with a meal or a snack. A woman who's pregnant or breast-feeding? You require more of some nutrients, especially folate and iron-and perhaps calcium if you don't consume enough calcium-rich foods.
Check the label's Supplement Facts to make sure you get enough for a healthy pregnancy. Ask about a prenatal vitamin/mineral supplement.
Someone unable or unwilling to regularly consume a healthful diet to grow taller? You likely require a dietary supplement to fill in the nutrient gaps. However, eating smarter would be better if you don't have food-related health issues!
Take a supplement with the advice of a doctor or a registered dietitian. For example, pre-menopausal women who don't consume enough calcium to grow taller and stronger bones from food likely need a calcium supplement-unless they're willing to improve their diet.
Some babies after age six months, children, and teens may need a fluoride supplement to grow taller and perhaps iron or vitamin D.
If you can not meet your calcium and vitamin D recommendations with foods to grow taller, you may need calcium or vitamin D supplements to grow taller. Ask a dietitian or your doctor about the right dosage and type.
And enhance their absorption by taking them with food. Only food can provide the mixture of vitamins, minerals, phytonutrients, and other substances for a health quality that can't be duplicated with dietary supplements to grow taller alone.
Fortunately for most Americans growing taller, there's plenty of quality, quantity, and variety in the food marketplace.
Enjoy plenty of calcium and vitamin D-rich foods. They provide more for bone health calcium, phosphorus, vitamin D and overall health than supplements do.
And a varied, well-balanced eating plan offers other nutrients that appear to promote bone density, including magnesium, potassium, and vitamin K.
Supplements to grow taller carry labeling, showing the amounts of vitamins and minerals in a single dosage. If you already eat a healthful diet, you probably don't need any more than a low-dose supplement.
Taking a multivitamin/mineral supplement, with no more than 100 percent of the Daily Values (DVS) as a safety net, is generally considered safe. Most nutrient supplements are produced in low dosages.
Supplements with water-soluble vitamins or minerals can be risky if taken in excess, over time. For example, taking extra vitamin B6 has been suggested to help relieve premenstrual tension.
Yet, there's limited evidence to support large vitamin B6 doses for relief of premenstrual syndrome (PMS). Many women have viewed large vitamin B6 doses as harmless, since they are water-soluble.
Instead, they may cause irreversible nerve damage when taken in huge doses above the Tolerable Upper Intake Level (UL): 500 to 5,000 mg vitamin B6 per day.
That said, can you overdose on vitamins or minerals naturally as you grow taller with food? That's highly unlikely. As we mentioned, taking very high doses of dietary supplements or taking too many, too often can be dangerous.
The vitamin and mineral content of food is much more balanced,, fortunately. In amounts normally consumed, even if you enjoy extra helpings, you won't consume toxic levels of nutrients.
So eat a variety of foods-and enjoy! Note: Nutrient amounts to grow taller can add up if you consume a lot of highly fortified foods.
You may take dietary supplements to grow taller for potential health benefits. It's not uncommon for people diagnosed with cancer, AIDS, or other life-threatening health problems, who are desperate for a cure, to put their hopes and healthcare dollars in alternative treatments, including dietary supplements.
However, supplements may offer a false sense of security-and a serious concern if you neglect well-proven approaches to health or delay medical attention.
Drink plenty of fluids with calcium supplements to avoid constipation. The lactose and vitamin D in the milk help to enhance calcium absorption. If you don't drink milk and want an alternative to calcium pills, consider calcium-fortified juice or soy beverage.
One cup of calcium-fortified juice or soy beverage can contain about 300 milligrams of calcium, the same amount as in a cup of milk, and provides vitamin C, folate, and other nutrients. Still, you need a vitamin D source to aid absorption; some calcium-fortified juices and soy beverages are also fortified with vitamin D.
Calcium supplements help to protect against osteoporosis (brittle-bone disease) It can't make up for your lifestyle choices or poor health habits. Regular weight-bearing physical activity is important to grow taller and obtain healthy bones. For healthy bones, avoid smoking, too.
Vitamin nasal sprays or patches are effective to grow taller? No research evidence says so, even though they're promoted for faster, more efficient absorption. In fact, they may not be absorbed in all.
Here's the reality check: Fat-soluble vitamins require fat from food to aid absorption. Vitamin C in your intestine aids iron absorption-a problem if vitamin C comes from a spray. Vitamin B12 binds with intrinsic factor made in the stomach during digestion.
That cannot happen with a spray or a patch! So, that means all thell place that attempt to claim that you could grow taller with that are just scam.
Indeed, herbals and other botanical have known medicinal qualities helping us grow taller; 30 percent of today's drugs come from plants.
Yet, herbals and other botanical supplements also are sold as dietary supplements rather than regulated as drugs. Like many plant-derived pharmaceuticals, these supplements can offer both positive health benefits and harmful side effects.
On the upside, enough scientific evidence has been collected on a handful of botanical supplements to support their limited use.
For example, under a doctor's guidance, ginkgo Balboa may be used to help treat the symptoms of age-related memory loss and dementia (including Alzheimer's disease); green tea extract may help reduce cancer risk.
A growing body of research evidence is being gathered about their safety and effectiveness, as well as their limitations and dangers.
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