Everyone is aware of the fact that fat and sugar is bad for you. It is true that a healthy diet should include minimal amounts of fat and sugar because this food group is rich in calories and it is also lacking in nutrients.

Why has fat gotten such a bad reputation? Do not be fooled there are benefits to having fat from time to time. Fats are essential for the absorption of vitamins A, D, E and K, also fats are a source of fatty acids which have a positive effect on both the heart and the immune system. Fat also protects and cushions our internal organs. They also give us healthy skin and hair, promote healthy cells production and maintain our body’s temperature. But fats have gotten a bad reputation for being concentrated sources of energy (1g of fat contains 9 calories) and that is why most people steer away from fat and exclude it completely from their diets. However to have no fat whatsoever in your diet can lead to illnesses and diseases, as minimum amount of fat is needed for the body and the brain to function normally.

It is important to make a distinction between unsaturated and saturated fats.

The typical characteristics of unsaturated fats are that they are produced from vegetable sources and are liquid at room temperature. Think vegetable oils such as olive, sesame, sunflower and soy, then soft margarine or oily fishes (sardines, salmons and such). It is a healthier alternative to saturated fats.

Saturated fat is the one that should be taken in small quantities. It is solid at room temperature and from an animal source. Think hard margarine, butter, lard, milk, and also white fat that you can see on meat and poultry. But fat is also in all the cakes, biscuits and chocolates that use these saturated fats as an ingredient. High consumption of saturated fats can lead to coronary heart disease.

Sugary foods have to be consumed in moderate amounts as well, as they are also high in energy, but have little or no nutrients. They are usually introduced to our diet together with the above-mentioned fatty foods (again cakes, biscuits and chocolate). And while any living being who ever had a piece of chocolate in times of distress knows what are the psychological benefits, it would be wise to keep them in your diet as occasional treats. The recommended daily dosage of fat is 35% of our diets and for sugary foods as said before they should be taken sparingly.

Obesity is becoming a major issue in the United States. If your teenage child has to lose some weight you can be of immense help on their way to better health. You can nudge them along, offer your support and introduce more healthier choices and habits that will stay with them well into the adulthood.

If your child has some extra pounds, chance is he or she is well aware of it and concerned about it as well. While there are health issues to consider, such a higher possibility of diabetes and high blood pressure, there are emotional consequences to consider as well. Being shunned by their peers because they are overweight can cause a lot of emotional discomfort for a teenager. It can lead to low self-esteem, which is why your acceptance of your child is crucial. Be supportive, gentle and most of all willing to help. You love your child period and make it clear to him or her, regardless of their efforts and possible weight loss or gain.

When it comes to body weight, especially for girls, it is important not to harbor unrealistic expectations. And with media and its promotion of waifs and pencil thin models, your girl can think that this is the ideal weight she should aspire to. Kate Moss might be thin, but is she healthy? It is essential to address that the ideal goal is to be healthy, rather then slim or thin. Having said that, it is also essential to explain there are no celebrity diets that will magically get rid of the excess pounds and work in the long run.

As far as dietary habits are concern, make sure your child does not skip meals and that includes breakfast as well. Skipping breakfast does not mean less calories, but less energy and your child needs his or hers energy to be able to concentrate and face the day ahead. Also if your child eats early in the morning, they will not be starving come lunchtime so they are less likely to eat more during the day. Introduce healthier snacks, such as fresh fruits, yogurt, fruit spreads or dried fruits. Also help them cut down on sugary drinks as they contain loads of sugar, additives and calories and have them drink more water. It is important to keep the body hydrated.

Last but most important of all, introduce some type of physical activity into your child’s daily activities. If they are a bit vary about team sports and group activities, encourage them to go for a walk or walk the dog, skate, run, drive a bike. Even the chores around the house can be beneficial.

Be patient and supportive, you are in this together.

When many people try the low carb diet, they fail. The reason for their failure is not because of the diet, as it has been shown that the diet truly works. The truth of the matter is that many at this diet because they do not begin properly. If you are thinking of starting your low carb diet, the first thing you will want to do is decide which low carb diet you will want to use. While the Atkins diet is one of the most popular low carb diets available, there are many other diet plans out there, and you make like them more than the Atkins diet. Taking the time to look at all the low carb diets available will allow you to make better decisions.

In addition to Atkins, some of the most well known low carb diets include the Suzanne Summers plans and the Carbohydrate Addicts’ Diet. Look over each of these diet plans to find out which one works best for you. Once you’ve done this, the next thing you will want to do is get a medical check up. Many obese people choose not to go to the doctor because they view their obesity as being humiliating. If you feel this way, don’t. Taking care of your weight problem is more important than any humiliation you may feel. If you don’t do it, you could even put your life a risk.

When you visit your doctor, you will want to find out if there are any medical issues which would prevent you from going on this diet. Reading about low carb diets before you go is important, because you will understand what your doctor is talking about. You will also be able to determine whether or not they care for your well being, or are simply steering you away from the diet so you can use their own products/service. It is also important to make sure you tell your doctor that you diet will have “some” carbs, just not as much as usual.

Once your doctor agrees that you should go on the diet, you should start it immediately. Don’t put anything off. You can’t afford to wait another day. Procrastination will only make it harder for you to lose weight. It is important for you to believe in yourself. Close your eyes and imagine yourself being thin. Imagine yourself relaxing on a beach, where you can show off your new look. Act as if you’ve already obtained. This will alter your mind in a way that will allow you to succeed.

What is Ashtanga yoga and how is it different from the common yoga practice?

Ashtanga yoga is an aerobic and much more energetic form of yoga that was devised by Kirshnamacharya for young, restless boys to channel their energies. After a period of time and with boys becoming of age Ashtanga yoga has evolved and became more stable and focused practice. Many westerners studied under Kirshnamacharya and it is said he had a huge impact on the development of yoga taught today. Kirshnamacharya has also tailored all series of Ashtanga yoga for the particular individual or group of people he was practicing with at the time.

Ashtanga refers to the 8 limbs of yoga, however that does not describe the poses yoga practitioner does nor does it refer to any particular sequence of poses. What is a main difference between Ashtanga yoga and the rest of the yoga styles? Apart from being more aerobic and energetic, Ashtanga yoga concentrates on vinyasa or translated loosely the intelligent putting together of all things.

There are 5 main components of Ashtanga yoga – it is the above-mentioned vinyasa (breath and movement synchronized), Dhristi (or the gaze points), heat, breath and Bandhas (or internal locks). Ashtnaga yoga is a sequence of Hatha posture in a combination with breath and Bandhas (internal muscle contraction). And when this sequence is done correctly the result is deep meditative state and internal heat. Bandhas or internal locks are so-called energy gates and if engaged correctly the body’s energy is channel, engaged and internal heat is produced. Dhristis are gaze points inwards where one directs attention and breathing technique used with this type of yoga practice also helps with the internal heat production, with the aim of inner cleansing.

There are many benefits of Ashtanga yoga. It is said to reduce stress, develops mental focus and more endurance, but there are plenty of benefits for your body as well, some of which include building strength, improved lung capacities, flexibility and muscle tone, but also with all the internal heat that is being produced by this practice it helps with detoxification and purification of the body. Do not let the fact this is airy fairy yoga practice put you off, with Ashtanga yoga you are getting more focused and in control of your breathing but you are also getting the benefits of an intense cardiovascular workout.

It is a common knowledge that men are more prone to the risks of cardiovascular diseases. It is the number one cause of death among men in the United States. Apart from heart related diseases illnesses men are also more prone to cancer, stroke, diabetes, kidney disease, Alzheimer’s disease, pneumonia, chronic obstructive pulmonary disease and suicide among other things. Some of these are a result of genetics, while some are entirely preventable by making necessary lifestyle changes. However by paying attention to what you eat, regardless of your age, you can lower your risks of becoming a victim of a cardiovascular disease.

The most important thing to consider is the change in the amount of fat you eat on daily basis. Especially saturated and trans fat. More sensible diet, with lower fats will reduce your blood cholesterol and lower the blood pressure; also it will lower the chances of plaque build up in your arteries that can have stroke and heart attack as a consequence. It would be best to avid saturated fats, such as butter and margarine while cooking and using healthier alternatives such as olive or canola oil. There are numerous low fat substitute options to choose from, so choose wisely.

Also include meat, fish and poultry as well as eggs and low fat dairy products in your diet, they are an excellent source of protein; again choose the low fat options. Fish is a good choice instead of meat because it has lower levels of both cholesterol and fat and some type so fishes are rich with omega 3 fatty acids, which are good for the heart as well.

It is essential to include those fruit and veggies into your diet, if you want your heart to stay healthy. They are rich in vitamins; minerals and fiber so do not skip them.

Choose whole grain foods as they are an excellent source of fiber and other nutrients, think whole-wheat bread rather then plain white, whole wheat pasta over plain pasta and high fiber cereals for breakfast rather then the sugary sort.

But all the dietary changes in the world will not help if you do not practice balance and moderation. And that means stop eating when you are full, rather then overeating. Also make sure to check how many servings you eat per day, as this will help you keep track of how much food you have consumed. Smaller quantities of meat, fish and poultry with much bigger quantities of vegetables, fruits and whole grains and you will have a healthier heart in no time.

The information about the consumption of alcohol that is available is somewhat confusing. Some say it should be avoided at all costs, while others praise the health benefits that moderate consumption of alcohol can give you. So which is it?

Lets begin by explaining what alcohol really is. It is a compound of oxygen, hydrogen and carbon produced by glucose, which in turn is produced by fermentation of yeast. Cereals make beers and spirits while fruits make wines and ciders and the alcohol content of any particular drink is depended on the duration of fermentation and the amount of yeast used.

Alcohol is a drug that has immediate effects on the mood as well as physical reactions, balance and coordination. And even though when you drink you might feel more relaxed and happy, alcohol is in fact a depressant.

Some of the health benefits of alcohol (taken in moderation of course) include lower risk of a heart attack and heart diseases, lower risk of strokes, lower risk of gallstones and possible lower risk of diabetes. For example to explain the so-called “French paradox”, French who take a lot of saturated fats in their diets, their death rate from coronary disease is relatively low when all considered. It is thought that consumption of red wine in combination with a high intake of fruits and vegetables is the main reason for this paradox.

On the other hand, alcohol has been linked with different types of diseases over the years, more then low or moderate amounts can lead to different types of cancer, stroke, liver cirrhosis, miscarriage and fetal alcohol syndrome, pancreatitis as well as suicide. Not to mention excessive alcohol consumption can lead to severe psychological consequences as well.

So what does constitute moderate alcohol consumption? It varies, however the general rule is that one drink a day for females and men over 65 years of age and two drinks per day for males under 65 years of age is moderate consumption. Nutritive value of alcohol is rather high, 7 calories per gram and it is rich with energy, however there are little or no nutrients in alcoholic drinks.

Who should avoid alcohol at all costs? Pregnant women should avoid alcohol at all times, also people who have alcoholism in their family history as they are more prone to becoming addicted. If you have pancreatic or liver disease or have had hemorrhagic stroke in the past stay clear from alcoholic beverages. If you take medications such as antidepressants, antibiotics, antihistamines, anti-seizure medications, anticoagulants, diabetes medication, painkillers, beta-blockers and sleeping pills do not drink.

Remember when it comes to alcohol moderation is the key.

While many people have heard of the basic low carb diet, very few people have heard of the “very” low carb diet. This variation of the low carb diet is not for everyone, and you should consult with your doctor before deciding to try it. The biggest possible risk of a very low carb diet is that it can cause your body to go into ketoacidosis. Many large food companies have jumped on the low carb bandwagon, and if you go to your local grocery store, you will find that many products are being advertised as low carb.

While fat was highly feared in the past, it is not being embraced to a certain extent. Carbohydrates have now become the new evil, and people are anxious to purchase products that are low in carbohydrates. There is a notable difference between a standard low carb diet and a very low carb diet. The very low carb diet is a diet that will require you to consume no more than 20 grams of carbs each day. When you compare this to diets such as Atkins, which may allow you to consume as much as 40 carbs each day, the very low carb diets are much more strict.

Many health professionals are against this, because the brain gets its energy through glucose, which is directly related to carbohydrates. However, many of these professionals fail to take ketones into consideration. When you reduce your consumption of carbs, the body will begin to alter the hormonal structure within its system. There will be a reduction in the circulation of insulin, but glucagon will be increased at the same time. Once this happens, your body will be much more equipped to utilize glucogenesis, and this is a process that allows you to produce glucose in unique ways.

Because your body is no longer relying on carbohydrates as an energy source, it must begin using other energy sources, and these sources come in the form of fatty acids. The fatty acids are taken from the meats and non-starchy vegetable required under the diet. These energies sources may also be known as ketone bodies. The ketone bodies are important, because they can be used by the brain. However, very low carb diets may not be healthy with everyone, so you will want to check with your doctors. However, the diet has been very effective for many people.

Menopause is a time in women’s lives when they experience change. It can start in late 30s and 40s and last well into 50s and 60s however usually it is a process that happens slowly and over a period of time. The body produces lower and lower quantities of estrogen and it is considered that if a woman has not had her period for a time length of 12 months she is indeed menopausal. There are hormonal, psychological and physical changes however in this day and age it is no be all and end all for women. Estrogen is considered to be a good treatment, as well as a number of others remedies that will help ease the symptoms.

Due to lowered estrogen levels some woman tend to experience a considerable weight gain during menopause. Also due to lack of estrogen, the cholesterol is on the up and it can lead to heart disease and many other chronic conditions.

Having said that during the time in your life when you experience menopause it is important more then ever to devise a regular exercise plan and stick to it. With so many benefits of mild to moderate exercise, it will help you immensely during the changes that are taking place in your body.

Common symptoms during the menopause like hot flashes, insomnia, and irritability all can be treated with mild to moderate exercise, however another important thing should be considered. Regular physical activity, especially resistance training can help improve bone density. Women have a tendency of losing bone mass during the menopausal years, which can make them more prone to injuries. Resistance training should be combined with some type of aerobic training as that will help you maintain the weight at an even level, improve your cardiovascular system and it will also ease the symptoms of stress and anxiety that can be part of menopause. Flexibility training is also a good choice.

In case you have never exercised before but decided to start in menopausal years it would be good to consult a doctor. Take into consideration your general health and exercise history so far, possible previous injuries, all that will help you to make your exercise routine more effective and safe for your health. It would be advisable to work with a personal coach or a personal trainer, especially with resistance training, to make sure that you avoid any risk of injuries.

Even if you have not exercised before, the benefits of exercise with proper precaution measures can help you with most of the symptoms of your menopausal years.

While low carb diets have been subjected to some of the most heated debates in history, research continues to show that it lives up to the hype. Research was conducted in 2002 by Duke University to determine the efficiency of the low carb diet. Not only did Duke University researchers find that the diet was effective, they also found that it could provide substantial weight loss, and this weight loss could be sustained over a significant time period. While low carb diets have become popular in recent years, they have been the subject of debate for nearly thirty years.

The low carb diets fail out of favor during the 1970s, and they begin to see a resurgence in popularity by the end of the 1990s and early 2000s. While the research from Duke showed positive results, the research on the low carb diets are ongoing. However, for Dr. Atkins and people who have used the diet successfully, there is nothing to debate. When the diet is used properly, the diet will work. During the Duke study, a group of participants were placed on the low carb diet for about six months. Each day, they weren’t allowed to consume more than 25 grams of carbohydrates.

The participants were allowed to eat as much meat as they wanted, and they could eat eggs as well. They were also allowed to eat vegetables such as cauliflower and broccoli. Of the total number of people who took part in the study, over 80 percent were shown to completely follow the diet program for the full six months, and they lost about 10 percent of their body weight on average. The typical participant of this study was able to lose about 20 pounds over the six month period. While the researchers were impressed with the results, they also said that they couldn’t measure the long term safety of the diet plan.

One thing that researchers noticed is that every participant got ketonuria. This can be described as a large number of ketones that are present in the urine. The number of ketones found in the average participant’s urine was equal to a person who had went days without eating. While it was impossible for the researchers to determine was this meant, ongoing research will show how healthy the diet is over the long term. While there is not question that the diet works in the short, the long term effects remain to be seen.

Why is it important to warm up before exercise and cool down after you are done? It is of paramount importance to warm up and cool down to reduce the risk and prevent possible injuries. By easing gently into the physical activity you are also going to be able to get a maximum out of your workout and improve your set targets.

By doing some warm up exercises you are improving the circulation in the muscles you will be using during your exercise routine. The action of warming up is dual in its benefits. Firstly it works on the muscles. Muscles as such are made out of fibers. By warming up with gentle intensity, the circulation to the muscles is increased and more blood is flowing to the muscle fibers. In turn more blood flowing increases the oxygen, which makes the muscles more flexible and less prone to injuries.

When you start with the warm up you are using less then 1% of muscle fibers, while with every repetitive action you are increasing the number of muscle fibers being used. In case you have a previous sports injury it is important to stretch that particular muscle after you are done with the warm up exercise. Also with warm up you are raining your core body temperature and you do not necessarily have to be sweating buckets to be warmed up properly.

Warm up exercise is also beneficial for the heart. People with previous heart problems should incorporate warm up in their exercise routine. They will be able to exercise longer and will not experience pain. However if you do feel any pain during the workout consult a doctor.

Now to the cool down part of the program. Why is the cool down essential? Because it will reduce the possibility of injuries even after the workout and help with soreness and stiffness you might be experiencing. Do not stop immediately, but continue with walking or low intensity activity for about 10 minutes. And do not forget to stretch after the cool down; your muscles are still warm and pliable enough to accommodate stretching.

It will help with the overall flexibility. Stretch all the muscles you have used during the workout and hold the stretch for about 30 seconds. If the stretch feels uncomfortable bring it back to the point where it feels comfortable. And most importantly do not forget to breathe.