A Food Database Can Hold the Key to Weight Loss

Everyone who’s ever been overweight is familiar with the desire to find a quick fix for your weight problem. You may have tried diet pills that were advertised to help you burn fat without changing how you eat, or even tried a fad diet or two. The problem with all the hype and advertising is that there is no real quick fix to weight loss, but there is a guaranteed way to lose weight. A mobile calorie tracker can help people lose weight because it helps you to create the calorie deficit that is required in your body in order to burn fat.

The secret to weight loss really can be found in your mobile calorie counter. Your body needs to burn 3500 more calories than you ingest in order to lose 1 pound of fat. Over a week’s time that is 500 calories each day that your body needs to burn. Of course, that’s 500 more than you take in. so if your BMR is 1500 and you eat a 2000 calorie diet, even with 500 calories of exercise you are simply maintaining your weight. That’s why most people who want to lose weight have to go on a restricted calorie diet.

You can lose weight with your mobile food diary because it will tell you what your BMR is likely to be and allow you to track the calories that you eat and the calories that you burn. A BMR is the number of calories that your body burns every day just to function. So if your BMR is 1500 and you restrict your calorie intake to 1200 calories a day, you would still need to burn 200 more calories in exercise every day to lose 1 pound per week. Of course, if you eat an additional 200 calories that day because you’ve burned 200 thought exercise, you won’t be helping yourself to lose weight at all. 


Once you understand how your body loses weight, it becomes easy to use your mobile food journal to implement that weight loss plan. You can carefully track the calories that you take in every day, as well as the calories that you burn. Your diary will tell you if you have reached the required calorie deficit on any given day to reach your goals. With all the tools right at your fingertips, it’s no wonder that people who use a mobile journal lose twice as much weight as those who do not.


 Ryan Newhouse is a longtime health writer, avid cyclist and general outdoorsman. He has traveled extensively and appreciates sourcing local ingredients for healthy meals and drinks.

Stay Healthy By Tracking What You Eat

What you eat is what you are. You’ve heard that your whole life and you know that it is true. If you eat fast food, in the largest sizes, every day, you probably are not in the best of health (or you are very young and lucky). We will get this out of the way right now; do not go on a diet. Diets trick you into thinking that you will sacrifice the things you love for the next six month or a year or whatever amount of time you choose to get into good shape and then go back to living normally. This doesn’t work for anyone. You need to change the thought of dieting to a way of thinking that changes your eating habits.

Start off by tracking what you eat. Don’t make any major changes to your diet yet. Just use your iPhone as a little notepad and type in that you ate a quarter pounder with fries and a Coke at McDonald’s for lunch. Put that you skipped breakfast but had three cups of coffee. Then write whatever you have for dinner. Do this for a few days and then look at your eating patterns. Look up some of the calorie counts on what you have been eating. Look at what that caffeine spike does to you in the morning, look up everything. Just do some research and see what you are doing to your body.

Now that you are used to tracking what you eat and you have seen what you are doing to your body, it is time to start changing things out. The biggest mistake you could possibly make is changing everything at once. Instead, change your McDonald’s lunch to something you make at home and bring to work. Make a salad, or sandwich, or a stew that has that homemade custom touch that fast food places can’t compete with. Keep tracking what you eat and after a week or so, see what a difference this one change has done for you.

Starting to feel a little better about yourself and your health? Now add in a little extra time for breakfast and find something healthy. You don’t need anything huge to start your day, some toast, a bagel, a few hardboiled eggs or a parfait can all do the trick. Keep tracking your daily eating habits for a while and see what things look like in a couple of weeks.

Now for the final change (which your body has probably already forced you to make); start eating lighter dinners earlier in the evening. When you sleep your metabolism slows down. You will want some food in your gut as you lay down to drift off to slumber land, but you shouldn’t be full. Give yourself time to digest a good portion of the food in your system and then crash with less for your body to work through. Now, after a couple of weeks compare the list from when you started this adventure and the list from today. Words can’t express how much better you are going to feel about the changes in your eating habits.

Candy C. is a writer for HowDoIBe.com. If you are interested in a career in wellness, take a look at this site for more information.

10 Real Life Health Concerns

We all know about diabetes, the importance of exercise, and healthy eating. This article isn’t to point of
the obvious but to point out things that we do every day that really does affect our health and overall
our lives. These are things we might over look and even think as harmless habits but in reality it’s really
bad for us.

1. Drinking Coffee- Although having coffee every now and again is not bad for you if you’re having a coffee craving you’re addicted. Coffee in moderation's is good but if you’re finding yourself needing a cup you’re addicted to the caffeine and it can have bad affects on your health. It can increase your heart rate and blood pressure. Although coffee does have its benefits if you aren’t careful it can be the reverse.

2. Worry/Stress- Stress is a killer! It causes a lot of the “good”  things in your brain to decrease and allows the “bad” stuff to take the wheel. It can cause health issues such as anorexia, bulimia, organ damage, depression, suicide, etc. It also causes you to age much quicker. Try doing a sport you love and taking 30minutes to an hour of your busy day to De-stress.




3. Eating junk foods/artificial sweeteners – Nothing is good about replacing natural sugar with artificial sugar aka chemicals. How’s that healthy? If you eat junk food it gives you the extra calories no one needs and helps your insides become exactly what you eat...junk.

4. Not chewing your food- This is bad in several ways. Sometimes we are so hungry that we just scarf down our food without really chewing. You’re body prepares for digestion by first having your saliva breakdown your food and chewing also makes your stomach secrete bile. No chewing means you’re going to choke, have a tummy ache, and you might not see something beautiful come out next time you decide to visit “the throne”.

5. Constipation- Constant constipation means that you aren’t eating the right foods and that you might have digestive problems that can become quite serious in the future. If you suffer from constipation every now and again go to the doctor and keep track of the foods you eat. It may be an indication of something more serious.

6. Lack of sleep- Your body must recharge every night and if it doesn’t you’re headed for disaster. Your brain will begin to shut down and it can be very dangerous. You’re supposed to shut those eyes as soon as you hit your bed and feel drowsy.

7. Over counter the medicine dependency- In today’s world taking medication is the easy solution for a lot of things. It’s best to stay away from medication and try more natural remedies. If you have a headache try and eat some starchy foods, if you’re tired take a nap, etc. usually a headache means you are lacking something in your daily regime and your body is letting you know. Stress can also cause migraine and headaches. To avoid these pains De-stress everyday and be aware of what you do.


8. House work every day – Although a clean house is a good house cleaning everyday can be bad for you. It exposes you to chemicals everyday and also doesn’t keep your body up to date with the latest germs. You body fights illnesses and bacteria by recognition that’s why you get sick when you are around someone that’s sick. Their germs are different than yours and catch your body off guard. But after few days your body knows exactly what to do and is ready for a fight at anytime.




9. Cancelling plans for alone time- If you have too much alone time its actually bad for you. If you go out and socialize its actually very healthy and good for you. Research shows that having few friends and only going out from time to time is like smoking 15 cigarettes a day. Its bad for you and decreases your longevity. So go out and have fun!

10. Soft drinks and sugar – Drinking carbonated drinks erode tooth enamel and promotes kidney stones! Not only that but sugar is only good if you need quick spurt of energy but if you down candy all the time your body turns that into fat and can even become plaque stuck in your artery walls ew!

Priscilla covers health and wellness topics for the Term-Life Insurance blog because living a healthier lifestyle helps to keep life insurance premiums lower.

Unhealthy Eating Habits Causing You to Gain Weight

According to statistics from the National Institute of Health, about 50 percent of American women and 25 percent of American men are on a diet at any given time. However, estimates also show that the average dieter will regain two-thirds of any weight they do manage to lose within five years.

Why is the weight gain turnaround so great, and how to do many men and women manage to sabotage their own success?

The answer lies in diet and nutrition. It isn’t as simple as a fast food window and overly large portion sizes, however—some eating habits can damage your weight loss efforts no matter how healthy you eat.

Here’s a look at five of the most common unhealthy eating habits that prevent you from losing weight despite your best efforts.

1. Skipping Breakfast

As with most things in life, how you start your diet in the morning can set the tone for your eating habits the rest of the day.

Whether you skip your first meal of the day because of a time crunch, or simply because you’re not hungry, you’re doing your body—and your weight loss goals—a disservice.

Skipping breakfast usually leads to increased snacking later in the day, which can easily outweigh the calories you would have eaten during breakfast, explains Milton Stokes, chief dietitian with St. Barnabas Hospital in New York City.

“People skip breakfast thinking they’re cutting calories, but by mid-morning and lunch, that person is starved,” Stokes says. “Breakfast skippers replace calories during the day with mindless nibbling, bingeing at lunch and dinner. They set themselves up for failure.”

By contrast, a government-funded study published in the American Dietetic Association found that participants who ate cereal most mornings had a 13 percent lower risk of becoming overweight when compared to their peers who skipped the first meal of the day.

2. Eating Late at Night

Since we’ve already established that the time of day when you choose to skip meals can compromise your weight loss plan, it makes sense that the time you do choose to eat can be equally important.

One of the worst things you can do when trying to lose weight, for example, is to snack or eat dinner late at night. This is one of the most widespread bad behaviors out there, since the body tends to crave sweet things at night when you’re feeling stressed, lonely, or just bored.

However, the effects can be shocking.

“Just an added 300 calories in the evening after dinner while watching TV—when you’re not even hungry—will pack on 30 pounds in one year,” Katherine Tallmadge of the American Dietetic Association tells ABC News.

And because you’re eating at night—with less of a chance that you’ll work off these calories later in the day—these are calories that will undoubtedly add to your waistline.

3. Eating On The Go

Nearly 36 percent of young American adults report having little to no time to prepare meals. As a consequence, they tend to choose pre-packaged meals or restaurant outings to replace what they might have made at home.

Unfortunately, according to a recent study published in the American Journal of Clinical Nutrition, people who choose convenience meals often eat energy-dense snacks that leave them less satisfied. As a result, they eat more.

And when you’re on the run and opt for a drive-through instead of a homemade lunch, eating more is the last thing you want to do.

Furthermore, being in a hurry or being in the car takes your mind off of what you’re eating and you have less time to make beneficial choices. Once you do have your meal, you tend to eat too quickly and even overeat as you don’t have the time you need to properly pause between bites and evaluate your feelings of fullness.

If you do have problems combatting feelings of hunger, you may want to check out an appetite suppressant. You can find reviews of many popular options at WeightLossPills24.com.

4. Eating in Front of a Screen

After a long day in the office, settling down in front of the television with a bag of chips or popcorn can be an attractive option. However, when your attention is distracted, you can end up eating significantly more than you ever meant to.

“If you are going to watch TV and eat, prepare your meal fully and portion it out,” Nolan advises.

Another good idea is to portion your time—eat during one half-hour television show, instead of until you go to bed.

This is true for all forms of media. Don’t eat in front of your computer screen, e-reader, or even a traditional book. Even if you’re dining alone, a simple half-hour meal without distraction will allow you to focus on your calorie count and more easily control your portion size.

5. Using Food to Relieve Stress

Even if you’ve committed to a healthy eating plan, your emotions can get in the way. According to John Foreyt of the Baylor College of Behavioral Medicine Research Center, feeling weak, vulnerable, or overly stressed is all it takes to cause a person to slide back into their old ways.

“Everything can be going along just fine until you hit a rough patch and feelings of boredom, loneliness, depression…or any kind of stress,” Foreyt tells WebMD.

In these cases, you equate eating with comfort and before you know it, you’ve overdosed on your calorie count for the day.

Binge eating is especially dangerous to the diet because it throws the body into an irregular eating pattern, making it difficult for it to properly digest food.

Breaking These Habits

Instead of rushing to adopt new habits or to cut out bad habits from your lifestyle, try making both long- and short-term goals that are realistic and manageable. To get there, take small steps in the right direction so that you’re not overwhelmed by your new lifestyle.

“Try to gradually incorporate new habits over time, and before you know it, you will be eating more healthfully and losing weight,” advises Keri Gans of the American Dietetic Association.

Every new challenge can be daunting, but over time, you’ll see how great you feel eating in a more healthy way and you’ll want to continue making progress.

Get Fit Fast

Life is busy.  Sometimes, it’s too busy to exercise.  However, getting in a short workout is better than no workout at all.  This 20-minute interval workout is an effective tool to lose weight and relieve stress. 

An interval workout is a timed workout that combines all out exertion with short rest periods.  Intervals are four minutes in length.  Within that time, you complete eight sets. Each set consists of working hard for 20-seconds then resting for 10 seconds. During each four-minute interval, your exercise of choice remains the same, whether it's jumping jacks, squats, jumping rope, sprints or something else. Repeat that exercise for each set. Once you have completed the four-minute interval, you choose a new exercise for the next interval.

Here's a sample workout.

Warm-up for 4 minutes (walk to easy jog)

Interval 1:
20 seconds: Jumping jacks
10 seconds: Rest
Repeat 8 times

Interval 2:
20 seconds: Push-ups
10 seconds: Rest
Repeat 8 times

Interval 3:
20 seconds: Burpees
10 seconds: Rest
Repeat 8 times

Interval 4:
20 seconds: Squats
10 seconds: Rest
Repeat 8 times

In order to get the maximum effectiveness out of this, you must push yourself during the 20-second work interval each and every set trying to complete as many reps as possible for each set.  Both cardio and strength exercises can be used during the intervals.

This workout can be adjusted as your fitness and endurance increases.  This can be done a couple of different ways.  You can increase the exercise interval beyond 20 seconds.  Or, you can add more intervals and exercises.

It’s important to take time for yourself.  By taking as little as 20-minutes a day to exercise, you can lose weight, relieve stress, increase your muscular endurance as well as improve your heart health. It’s a small change you can make to improve your life.

Freelance writer Phyllis Edson provides a variety of writing services including blogs, social media posts, copy writing, ebooks and web content--- www.phyllisedson.com

Hidden Calories

credit: sigalonhealth.soup.io

Although losing weight is very rewarding and potentially life-changing, it can be a very
frustrating process. The most common reported frustration is when you feel that you are
doing all of the right things but the weight just won’t come off. This can leave you feeling
down and useless, and could potentially lead to the end of the diet. But why does it happen?

In some, rarer cases, it is a case of the body’s metabolism catching up with the dieter and
simply refusing to lose any more weight. Ironically, the main reason this happens is that the
dieter is taking in too few calories so the solution would be to add a few more calories into
the diet to kick-start your metabolism.

For most, this isn’t the issue. For most, it is the opposite; they are taking in too many
calories. The main culprit in this tale is hidden calories. Hidden calories are the enemy of the
dieter and are the root of all the frustration and anger that you are feeling. So where are these
calories and how do you bring them out into the open?

The main perpetrators of hidden calories are the foods and drinks that you think are healthier
choices. When we start our weight-loss plan the first thing that many of us do is to look for
healthy alternatives to the snacks and drinks that we thought were making us overweight.
However, shop bought fruit smoothies are often packed full of calories. They are nutritious
and full of vitamins but they can have just as many calories as a full-fat can of fizzy pop. The
reason? All of those fruit sugars that make the smoothie so tasty! The tropical fruits often
used in smoothies, such as mango, pineapple and banana, are full of natural sugars and are
also relatively high in calories. So, although you should make sure to eat plenty of fruit,
enjoy these varieties in moderation.

Salads can be full of hidden calories too. Lettuce, tomato and cucumber are super low in
calories but the added meat, dressing, croutons, cheese and avocado that can dramatically
raise the calorie content. In fact, a salad such as a traditional Caesar with chicken, bacon,
croutons, cheese, and a creamy dressing can potentially have more calories than a burger! So
be sensible – go for vinaigrette dressings and drop some of the fattier elements such as the
cheese and bacon.

As far as food goes, one of the worst things you can eat when on a diet is pasta. Pasta can be
a healthy choice as it is virtually fat free and relatively good for you but, unfortunately for
those trying to lose weight, it is packed full of calories. Even a small serving of pasta can
have as many calories as a bucketful of couscous, for example, so avoid it when you can.

Finally, you should look at your drink choices. You may have swapped out sugar for
sweetener but you need to also consider skimmed milk in your hot beverages rather than
semi-skimmed or whole. This will save you calories with every mouthful. Also, look out for
alcohol. Although it’s hard to cut out alcohol completely, there are no low calorie alcoholic
drinks and you would be shocked at how many calories there are just in a glass of wine.

So hidden calories are everywhere but they can be beaten. You just need a little knowledge,
and maybe the help of an online calorie counter, and you can understand what’s really in
your food.

Written by Kat Kraetzer, an experienced blogger working in the health-care industry.

Ten Simple Ways To Be Happy In Life

We often feel depressed and want to be happy but we cannot see that even the smallest changes around us can make us happier. So, here are ten ways by which we can be a more happier person than before.

1. Sleep Properly

Happiness means fighting off stress and stay fresh and fit. If you are not sleeping enough you feel more fatigued, stressed hungry and much more. Sleeping make you stress free, heels your damages. More sleep means less hunger so you have a lesser weight and good looks which obviously make you happy from inside.

2. Practice mindfulness

Mindfulness is waking up, connecting with ourselves and connecting with every moment of life. It is the trending topic in western psychology as it is effectively reduced stress, increase self awareness, enhances emotional intelligence and handles negative thoughts and feelings. It means paying attention in a particular way, in the present moment and none judgmentally which is one more way to make you happier.

 

3. Stretch

As soon as you get up, throw your arms to the sky and inhale deeply. Bend down and try to touch your toes. Loosen up your body that’s been still for an entire night. Do a few jumping jacks. Move your neck around in circles. Stretch!

    Stretching makes your muscles relax and reliefs from the pain. You will feel more stronger from inner self when you stretch and bend. You will find that you understand and work with your body. Take time to listen to your body as we many times we ignore what it wants to say. It will definitely make you happy.

4. Laugh out loud

Joy is contagious and you can totally spread it. Laughing makes you relief from the stress and as I mentioned earlier makes you more happy.

5. Go Outside

Go outside into the sunlight; light deprivation is one reason that people feel tired. Research suggests that light stimulates brain chemicals that improve mood and increase motivation. If you cannot go outside daily as I can't due to busy schedules, try to go occasionally.

6. Just say no

We should learn to say NO to the things we really don't like. It's better to not doing than badly doing.

Don't force yourself to do things which you haven't interested in. Eliminate activities that aren’t necessary and that you don’t enjoy. After all, you have your own priorities and needs, just like everyone has his/her own needs. Saying no is about respecting and valuing your time and space.

7. Social around

Meet your loved ones once in a week or as it suits you. One of the most powerful ways to better your relationship with happiness is to surround yourself with people who want to make a difference. When we feel safe and supported, we don’t have to narrow in on survival tasks like responding to danger or finding our next meal. We are able to explore our world, which builds resources for times of stress and adversity.

8. Accept yourself

If acceptance feels so good, then why don’t we accept ourselves? We hate ourselves for being fat to get ourselves to diet. We judge ourselves unfavorably with the hope it will motivate us to change. Does this work? Hardly.

    Acceptance allows change. The "acceptance mode" includes everything, even my judgments. It allows me to be okay now, even before I reach my goals.

9. Befriend Failure

Do not be afraid of failure. Always remember failure is the key to success. I’m not going to say you will ever reach the point to where you will actually enjoy failure, but with each mistake you make there is always a lesson to be learned. As soon as you accept it you will be more happy.

10. Choose happiness

We always hand between the past and future and do not focus on present. Learn from your past decisions and actions and make your present beautiful. Of course, there are things in our lives that we cannot control, yet for the most part, your actions or lack of them is responsible for your present circumstances.

    There is no formula to be happy but we can be happy simply by understanding our self what makes us happy.

Ways to Detoxify Your Body

Do you often feel lethargic? Or out of sync? Do you have skin problems, aches and pains, or any digestive problems very often? Are you straying from your healthier habits lately? Do you have trouble in losing your weight? It might be time for a body detox.

This technique is being proficient for hundreds of years by several cultures all around the world — together with ayurvedic and Chinese drugs systems — in detoxification we help our body for resting, cleaning and nourishing from inside. By removing and eliminating toxins from our body, and then feeding your body with healthy nutrients, detoxifying helps protect you from disease and renew your ability to take care of optimum health.

How detoxification works?

Basically, detoxification means to clean the blood. It is done by removing impurities from the blood within the liver, where toxins are processed for elimination. The body conjointly eliminates toxins through the kidneys, intestines, lungs, lymph and skin. However, when this technique is compromised, impurities are not properly filtered and each cell within the body is adversely affected.

How detoxification can help the body's natural cleaning process :

1) By fasting for the rest for the organs
2) By stimulating the liver to drive toxins from the body
3) By promoting abolition the toxins through the intestines, kidneys and skin
4) By improving circulation of the blood
5) By refueling the body with healthy nutrients.

Benefits And Risks Of Meal Replacement Shakes

Meal replacement shakes are a great way to lose weight. These are usually liquid shakes that have extra protein and nutrients that are used in place of one or two meals. Many of these are pre-made, so you simply shake and drink. Others are in powder form and you mix with milk or water.

There are many great benefits to using meal replacement shakes, along with proper meals and exercise to help lose weight. These benefits include:

* Convenience

These are convenient to take with you on the go and are also quick to drink, so no matter what your day consists of, you can always find time to drink your meal.

* Control

You can easily control the amount of calories you intake by using meal replacement shakes in your daily routine. All the nutrient information is displayed on the can or box of powder, so you can easily plan your meals.

* Energy

These shakes are packed with nutrients and vitamins that you need to keep your energy up throughout the day. Different shakes have different nutrients, so you should look at different labels to find the best fit for your needs.

Along with the benefits, there are also some risks from using these shakes. These risks include:

* Obesity risk

If you do not use the shakes as described, you could gain weight. These are to be used instead of a meal. If you consume three or more meals and snacks per day, along with drinking these shakes, you could gain more weight.

* Stomach pains

These shakes contain whey, lactose, soy and other products. If you have an intolerance for any of these ingredients, you should not use these shakes, because you could have digestive problems.

* Long-term Safety

There could be some long-term problems from using these shakes. Long-term safety has not been tested and could also have a bad effect on the liver and kidneys.

For the most part, meal replacement shakes are a great way to help you lose weight. If you are concerned about risks, talk to your doctor. Make sure you read all information on the product and follow directions.

Mandi writes health-related topics dedicated for patients who have had laparoscopic gastric bypass surgery to promote proper weight management and healthy lifestyle.

Everyday Foods To Increase Your Immunity

As the winter arrives, we need to boost our immunity to avoid nasty colds, coughs and flu. We should get prepared to get rid of it by eating simple everyday foods. Foods that increase or we can say boost your immunity are mentioned below:

· Lemons or citrus fruits

· Eggs

· Lean red meat

· Oats and other whole grains

· Seafood

· Nuts

Lemons or citrus fruits

Citrus fruits, rich source of vitamin C boost your immunity system. Vitamin C helps the body to produce white blood cells as well as antibodies and keep the immune system fighting invading viruses. Lemon juice contains around 30mg of vitamin C, and the peel or the zest has another 10-20mg.

Eggs

Eggs are the rich source of protein and iron; they also contain vitamin A – a fat-soluble vitamin which is important for the immune system. Liver, dairy products and oily fish are other sources of vitamin A too.

Lean red meat

Red meat is well known as an incredible source of the mineral iron, which is a form that can be easily absorbed by the body. For those who include meat in their diets, two to three red meat meals a week is ideal. Remember, go for lean varieties of meat, trim any fat off, and avoid adding too much extra fat when cooking.

Oats and other whole grains

Oats, known scientifically as Avena sativa and the other whole grain cereals i.e, wheat, rye, barley and brown rice provide important B vitamins such as vitamin B6, pantothenoic acid and folic acid. These vitamins support the immune system. Including whole grains every day can help supply the body with the B vitamins it needs as well as providing a valuable source of fibre and other nutrients needed for good health.

Seafood

Shellfish, including oysters, mussels and scallops, are great sources of zinc. Squid, prawns and other fish including salmon also have some zinc. Nutritionists have known for decades that seafood is a low-fat source of top-quality protein, and that the health benefits of eating seafood make it one of the best choices for growing children, active adults, and the elderly.

Nuts

Nuts have immune-boosting power from zinc, iron and the B vitamins, it also have the added value of being sources of other vitamins and minerals which support the immune system. Eating nuts as part of a healthy diet can be good for your heart. Nuts, which contain unsaturated fatty acids and other nutrients, are a great snack food, too. They're inexpensive, easy to store and easy to take with you to work or school.

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