HOLIDAY FITNESS TIPS : LOSE WEIGHT & HAVE FUN!

I just found this health related video on YouTube … and thought you might enjoy it!

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Please click that SUBSCRIBE button! Like, Favorite, Comment & Share with friends! MAKE THIS YEAR DIFFERENT! ENJOY THE HOLIDAYS WITHOUT EXPANDING YOUR WAISTLINE! 🙂 Special thanks to my great friend YouTube.com for helping with those cool holiday graphics. Special appearance by Grace Helbig: YouTube.com Basedow TV intro animation edited by: YouTube.com COOL BOX SHOUT OUTS Want a shout out on my YouTube & BlogTV shows? Let me know in the comments section below if my channel is in your box! *NEW* SHIRT STORE! JohnBasedow.ViralPrints.com Custom make it yourself! Choose designs, colors & shirts. Watch FIGURE IT OUT with JB! LIVE Wednesdays 9p ET on BlogTV http Send me cool stuff! John Basedow 309 Main Street — Suite 234 Farmingdale NY 11735 FIND ME HERE: Vlog Channel: YouTube.com Order DVDs & Books: FitnessMadeSimple.com Twitter Twitter.com Facebook: Facebook.com DailyBooth: DailyBooth.com Sports Video Referral: Crazy Free Throw by Idaho State’s Kamil Gawrzydek Crazy Free Throw by Idaho State’s Kamil Gawrzydek www.youtube.com TAGS: Holiday Fit Tips Christmas Hanukkah Kwanzaa lose weight diet have fun John Basedow New Media Stew holiday fit tips fitness lose weight diet weight loss nutrition meal plan bikini body ripped Christmas Chanukah Hanukkah Kwanzaa buffet lean protein carbohydrates carbs fat vegetables fruit chicken turkey breast Grace Helbig J-Bizzle JBizzle Get Chunked Fitness Made Simple “six pack abs” E! BravoTV VH1 MTV Midnight schipperke Idaho State Utah Kamil …

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Best Aerobic Exercise?

I just found this health related video on YouTube … and thought you might enjoy it!

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Which is the best aerobic exercise and which aren’t that good. BodyPerformanceTV.com

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Is there such a thing as the ideal diabetic diet?

Scientific evidence is piling up showing that lifestyle interventions, especially dietary interventions, may be more effective than drugs when it comes to the management of certain chronic diseases. This is especially true in the case of diabetes. The only problem is, which diet?

Unfortunately, experts cannot agree as to which diet is best for those with diabetes. This is the day and age of food customized to individual dietary requirements. Let us take a look at what is out there:

The Atkins diet

So what is the Atkins diet i? It is basically a low-carbohydrate diet which supposedly makes you lose weight without making you hungry. WebMD describes how it works:

“By restricting carbohydrates drastically to a mere fraction of that found in the typical American diet, the body goes into a state of ketosis, which means it burns its own fat for fuel. A person in ketosis is getting energy from ketones, little carbon fragments that are the fuel created by the breakdown of fat stores. When the body is in ketosis, you tend to feel less hungry, and thus you’re likely to eat less than you might otherwise. However, ketosis can also cause a variety of unpleasant effects (such as unusual breath odor and constipation) in a small number of people…As a result, your body changes from a carbohydrate-burning engine into a fat-burning engine. So instead of relying on the carbohydrate-rich items you might typically consume for energy, and leaving your fat stores just where they were before (alas, the hips, belly, and thunder thighs are popular fat-gathering spots), your fat stores become a primary energy source. The purported result: weight loss.”

Although originally thought out for weight loss, Dr Eric C Westman of Duke University in Durham, NC advocates the Atkins diet for the management of diabetes based on his talk at the European Association for the Study of Diabetes (EASD) conference last month. After all, “years before medications were available to treat diabetes, a low-carbohydrate diet was used as the primary treatment of diabetes mellitus.”

Westman is a co-author of the latest book on Atkins diet “New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great.”and is a consultant at Atkins Nutritionals.

Some of the experts’ comments on the Atkins diet are:

According to Dr Robert Eckel of the University of Colorado School of Medicine, Denver, also a spokesperson on nutritional issues for the American Heart Association (AHA):

“It’s a terrible diet to be on; 24% of the calories are from saturated fats. I would never prescribe an Atkins diet to a person with type 1 or type 2 diabetes.”

Other experts, however, believe that the Atkins diet may be “too restrictive for people to stay on long term and potentially unsafe” for diabetics.

The South Beach diet

The South Beach diet is very similar to Atkins but is less restrictive because it allows “good carbs.” South Beach, too, doesn’t let you go hungry.

Again, we rely on WebMD experts to give us an overview on the South Beach diet.

“Fats. The South Beach Diet bans unhealthy fats but strongly promotes healthy ones.

Carbs. The South Beach Diet doesn’t count grams of carbs. The Atkins diet seeks to change a person from a sugar-burning machine into a fat-burning machine. The South Beach diet looks at how much sugar is in a carb. Low-sugar carbs — those with a low glycemic index (they don’t cause the blood sugar levels to rise and fall as quickly) — are good (this point may sound very familiar to fans of the Sugar Busters diet).”

Of course there are other diets out there but these two are currently in the limelight in connection with diabetes.

The American Diabetes Assocition (ADA) currently does not recommend the Atkins-type diet for diabetics. In fact, ADA spokesperson Stephanie A Dunbar, director of nutrition and medical affairs for the AD thinks it is at this point difficult to make dietary recommendations for people with diabetes because “there are no long-term data comparing the different diets in diabetes management… I don’t think there is one particular diet that is going to work for every person. Our real recommendation for people with diabetes is that they need to have an individualized approach to meal planning, whether they need to go to 35%, 40%, or 45% of calories from carbohydrates, that needs to be individualized.”

This is the day and age of food customized to individual dietary requirements. So when do we get the ideal diabetic diet?

Nutrition 101

In order to optimize your health a good diet is essential. But, with all the fad diets around it can be difficult to know what is ‘good’. Nutrition science to the rescue! Though some things are still controversial, numerous studies reinforce the following basic information.

A healthy diet requires not just items from the four basic food groups, but in the proper proportion. The average person will need about 2000-2500 calories (sometimes more for larger men, less for women and those looking for rapid weight loss). About 50% of those calories should come in the form of carbohydrates, with 30% from fats (yes, fat is good!) and 20% from proteins.

Carbohydrates are the main source of compounds needed for energy. Simple sugars, such as glucose and fructose, are rapidly broken down in the intestine and absorbed. Some processing starts the minute they hit your tongue. Complex carbohydrates – starches, such as those found in potatoes – take longer, but are also healthy in moderation.

Fats are chemically similar to carbohydrates, and contain fatty acids essential to health. Proteins are lysed (split) to make amino acids, that are then recombined to form proteins used in muscles and other structures.

Meat is a valid and healthy source of proteins for almost everyone. About 3 ounces per meal is about right for the average sized person. A cup of pasta is a good source of carbohydrates. Two cups of leafy green vegetables supply fiber, minerals and vitamins.

A balanced meal can be made up of a serving of meat or other protein source, starchy carbohydrates such as pasta, rice, corn or potatoes, and fruit. Easy on the butter or margarine, go light on cheese, sauces and anything high in sugar or fat.

Though you could get the basics from a variety of sources, when considering weight control in addition to getting the proper balance, it’s important to know which sources are high in what.

Fat contains nine calories per gram, which is double than other energy sources. Thus, you need to keep those foods high in fat down to modest levels. That also helps control cholesterol levels.

All sources of carbohydrates have four calories per gram. But healthy sources also contain needed minerals, vitamins and fiber. Some examples are fruits (apples, pears, peaches), nuts (walnuts are lower in fat than peanuts or cashews, for example) and grains (for fiber and minerals).

Why is candy bad, unless consumed in very modest portions? Because they are designed to be high in fat, high in sugar with much lower amounts of helpful nutrients. Neither fat nor sugar are harmful in moderation. Indeed, they’re essential to good health. But when consumed in a form that contains an excessive proportion, they provide enormous calories and fewer other nutrients.

Making a list of items you consume will show you the relative amounts of helpful nutrients – and how many calories each contains. Putting a little arithmetic into your diet plan will help you reduce the number you obsess over – your weight.

Cookbook Contest Winners

Elaine and Suz were the only commenters on the Healthy Carb Diabetes Cookbook contest, so they will be receiving a new cookbook each! I still have one up for grabs, so sometime this month I will be giving it to a random commenter/reader. How is that for cool?

Elaine and Suz, please email me with your address so I can ship out your books! Don’t forget to share your thoughts on the recipes and let me know what you or your family likes the best!

julie@battlingforhealth.com

Diabetes and The Sugar Myth

No Sugar Is Best?

For nearly all of the 20th century most people believed that to control their diabetes they had to avoid sugar completely. Sugar free candy, cookies, cakes, and other foods became the staple treat for diabetics all over the world. If you wanted to buy your sweetheart something for Valentine’s Day (or any holiday) you just looked for sugar-free chocolate.

The only problem with this is that diabetics were still having problems controlling their blood glucose levels. Even without their dreaded arch-nemesis, sugar, diabetics were (and still are) having high and low swings. Many were and are not able to figure it out. What were/are they doing wrong?

Food Raises Glucose Levels Higher

Back in 1994 a discovery that the foods you eat can raise blood glucose levels higher than sugar surprised many. This is one reason your doctor may warn you to avoid starches. The amount of carbohydrates in certain starchy foods can dramatically raise blood glucose levels. For example, normal white sugar has a GI (glycemic index) of 92 whereas white bread has a GI of 100, meaning the bread will cause a rise in blood glucose faster than sugar!

The Fat Factor

Another problem with sugar free diabetics foods is that they provide a false sense of security. You may believe that it is safe to consume more of a snack if it is sugar free. This is far from reality, though. Sugar free foods can contain more calories and fat than traditional ’sugared’ foods. Due to insulin and other medications causing a resistance to weight loss in some diabetics, adding extra fat in a diet can be extremely detrimental to keeping a healthy base weight.

So, What Do I Eat?

The good news? Pretty much anything you’d like, in moderation. Popular fad diets advocate high protein/low carbohydrates. The honest truth is that these diets will work. But, in a diabetic, the results can be weight loss plus a serious loss of health. Too much protein can put the body into ketosis which can be deadly for a diabetic.

Avoiding foods entirely can make you crave them more. Instead of avoiding a particular food or food group, allow yourself to enjoy it in smaller amounts. Be aware of what causes your blood glucose to rise and adjust your daily diet accordingly. Had a baked potato with your steak? Then skip the pie (or other dessert). Love steamed cauliflower? Just halve that brownie you want with a friend or your kid.

Remember to speak with your doctor before making any diet changes!

Choosing The Proper Diet

The title is something of a misnomer. There is no such thing as ‘the’ proper diet for every individual. Nevertheless, all humans are similar enough that there are broad categories, and many specifics, that are correct for almost anyone.

Despite all the fads of the last 30 years or more, it remains true – backed by a large amount and variety of nutritional research – that a good diet is the old-fashioned ‘balanced diet’ that has remained largely unchanged for 60 years or more. The keyword deserves repeating: balanced.

There are fad diets that emphasize protein over carbohydrates, or fruits one day with meat the next or eating vegetarian exclusively. All these may have valid elements, but they almost all tend to go too far in one direction or another.

Everyday, at regular intervals, a person interested in optimizing health should eat daily meals consisting of fruits and vegetables, grains, dairy and a protein source. Of course, there will be exceptions for those with special dietary needs. Some people, for example, can’t process dairy products. Others are sensitive to peanuts or other things.

But the four traditional food groups, in the proper proportion, remain the undisputed recommendation of every reputable nutrition scientist. The reasons are that studies continue to support the notion that these supply the compounds needed by the body. From those it can perform muscle maintenance, proper electrolyte balance, cellular repair and other essential activities along with the needed energy to carry out all of them.

Nature, as discovered by science, determines what the body needs – not marketing.

Insoluble fiber, for example, (as gained from fruit, vegetables and grains) isn’t readily digested. As a result it helps digestion and in cleansing the digestive system.

Certain vitamins (D, B, E, K) and minerals (lithium, calcium, postassium) are needed for carrying out the thousands of biochemical reactions critical to proper health. Sodium and potassium, in moderation, are used by the heart muscle in order to keep pumping blood through the body.

Proteins are needed so the body can lyse (split) them into essential amino acids. Those amino acids are then used to build up new proteins used for muscle and other important components.

Carbohydrates (chiefly those easily converted to glucose) are needed to supply the starting point of the cycle that generates energy to fuel all the other processes. This is a fundamental process called the Krebs cycle that converts sugars into ATP, which is then converted to ADP, releasing energy.)

Fad diets can supply many of these essentials, but typically do so in the wrong proportion or with too much at one time, not enough at another. They also frequently contain additional components that are not helpful, and – in excess – may be harmful, such as excessive fats or complex sugars.

In the world of diet, moderation and regularity may not sound glamorous, but it’s the key to good health.

Carbohydrates Are Not The Key To Weight Loss

By Robert S. Bell

Carbohydrates are the body?s major source of energy which enables the many body organs to function properly. Carbohydrates taken in by the body is broken down into glucose which provides the much needed energy of the human body. With the glucose that was produced as the human body consumes carbohydrate-rich foods, the pancreas secretes an important hormone called insulin which transfers the glucose from the blood to the different cells of the human body. That in a nutshell explains how important carbohydrates are and why everyone should not totally eliminate the intake of carbohydrates through their diet plans.

To explain why carbohydrates is not the key to weight loss, it is important to know the two different types of carbohydrates contained in the food that people eat. One is the carbohydrates in its simplest raw form of sugars found in fruits and vegetables and the other one is complex carbohydrates which are found in cereals and potatoes. Both of these forms of carbohydrates have good and beneficial effect on the body because they produce energy which is badly needed by the body to function properly. However, not all foods are good supplier of carbohydrates whether simple sugar or complex carbohydrates. Sugar sources of carbohydrates found in fruits and vegetables are good carbohydrates because they these sugars are unrefined and come in their simplest natural form. And aside from this fruits and vegetables also contains phyto-chemicals which make it a good source of nutritional needs.

Complex carbohydrates are also good for the body if they are taken in by eating fiber-rich carbohydrate heavy foods such as cereals, whole wheat bread and whole grains. Aside from giving the body good supply of sugar to produce energy, these foods are easily digested and are not stored in the body as fat. The bad carbohydrates rich food that should be avoided are those that come from foods made of refined sugar such as cookies, cakes, carbonated drinks and others because of the high sugar concentration in these foods which are hard to digest and most often than not remain in the body as stored fat.

Going to the question of whether carbohydrates are the key to weight loss, the answer is either a yes or no. Like any other food, anything that is taken in excess of how much the body needs is always a bad thing. The same thing is true for carbohydrates, whether it is simple or complex, good or bad carbohydrates; the important thing to remember is that, both affects weight gain, if not taken moderately. It should always be remembered that any amount of carbohydrates taken in by the body which is not consumed and converted into energy will remain in the body as stored fat, which would contribute to weight gain.

So, is a low-carb high-protein diet the best way to lose weight? The answer is still either yes or no. It would still depend on what type of protein is taken in as part of the diet. Protein like carbohydrates also contributes to weight gain if not taken at the right proportion and not consumed by the body properly. But this is not saying that low-carb high protein diet has no effect on weight loss, actually it has an effect on weight loss. However, Too much of protein and less of energy producing carbohydrates may not be good to one?s over all health. The body needs energy from carbohydrates and the nutrients from protein rich food to build up muscles and for other sustenance.

Carbohydrates intake may lead to weight loss, it is a proven fact. But to say that it is the key to weight loss is not true. Depriving the body of the much needed energy from carbohydrates may lead to weight loss, but the effect on the over all health of the body must also be considered. The best way to achieve weight loss is by attaining weigh loss objective without sacrificing total body health. To do this, the key is still moderation in the intake of the essential nutrients whether they are carbohydrates, protein among other things. And of course, ensure that these nutrients are properly utilized by the body through maintaining a healthy and active lifestyle.

Read more about weight loss, creatine, hoodia, fish oil, and green tea.

Article Source: EzineArticles.com/?expert=Robert_S._Bell