The Right Diet Choice

 

According to the National Institute of Diabetes & Digestive & Kidney Diseases (NIDDK), diet refers to what a persons eats or drinks during the course of a day. There are many different types of diets, like the Atkins diet, the Zone diet, the South Beach diet and many more. It is important to remember that a diet that limits portions to a very small size or that excludes certain foods entirely to promote weight loss may not be effective over the long term. It is much easier to maintain a diet that takes into account the foods that you like and dislike and also include combinations of foods with enough calories and nutrients for good health.

When planning your diet it is important that you consider what calorie level is appropriate for you. Is the diet that you and considering to take nutritionally balanced? Will this diet be practical and easy to follow? Will the diet be maintainable for the rest of your life? The below information will show you what to look out for in a diet.

Calorie level

Low-calorie Diets. Most weight loss diets provide 1,000 to 1,500 calories per day. However, the number of calories that is right for you depends on your weight and activity level. At these calorie levels, diets are referred to as low-calorie diets. Self-help diet books and clinical and non-clinical weight loss programs often include low-calorie diet plans.

The calorie level of your diet should allow for a weight loss of no more than 1 pound per week (after the first week or two when weight loss may be more rapid because of initial water loss). If you can estimate how many calories you eat in a day, you can design a diet plan that will help you lose no more than 1 pound per week. You may need to work with a trained health professional, such as a registered dietitian. Or, you can use a standardized low-calorie diet plan with a fixed calorie level.

The selected calorie level, however, may not produce the recommended rate of weight loss, and you may need to eat more or less.

Good nutrition

Make sure that your diet contains all the essential nutrients for good health. Using the Food Guide Pyramid and the Nutrition Facts Label that is found on most processed food products can help you choose a healthful diet. The Pyramid shows you the kinds and amounts of food that you need each day for good health. The Nutrition Facts Label will help you select foods that meet your daily nutritional needs. A healthful diet should include:

• Adequate vitamins and minerals. Eating a wide variety of foods from all the food groups on the Food Guide Pyramid will help you get the vitamins and minerals you need. If you eat less than 1,200 calories per day, you may benefit from taking a daily vitamin and mineral supplement.
• Adequate protein. The average woman 25 years of age and older should get 50 grams of protein each day, and the average man 25 years of age and older should get 63 grams of protein each day. Adequate protein is important because it prevents muscle tissue from breaking down and repairs all body tissues such as skin and teeth. To get adequate protein in your diet, make sure you eat 2-3 servings from the Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group on the Food Guide Pyramid every day. These foods are all good sources of protein.
• Adequate carbohydrates. At least 100 grams of carbohydrates per day are needed to prevent fatigue and dangerous fluid imbalances. To make sure you get enough carbohydrates, eat 6-11 servings from the Bread, Cereal, Rice, and Pasta Group on the Food Guide Pyramid every day.
• A daily fiber intake of 20 to 30 grams. Adequate fiber helps with proper bowel function. If you were to eat 1 cup of bran cereal, 1/2 cup of carrots, 1/2 cup of kidney beans, a medium-sized pear, and a medium-sized apple together in 1 day, you would get about 30 grams of fiber.
• No more than 30 percent of calories, on average, from fat per day, with less than 10 percent of calories from saturated fat (such as fat from meat, butter, and eggs). Limiting fat to these levels reduces your risk for heart disease and may help you lose weight. In addition, you should limit the amount of cholesterol in your diet. Cholesterol is a fat-like substance found in animal products such as meat and eggs. Your diet should include no more than 300 milligrams of cholesterol per day (one egg contains about 215 milligrams of cholesterol, and 3.5 ounces of cooked hamburger contain 100 milligrams of cholesterol).
• At least 8 to 10 glasses, 8 ounces each, of water or water-based beverages, per day. You need more water if you exercise a lot.

The different types of diets

Fixed-menu diet. A fixed-menu diet provides a list of all the foods you will eat. The advantages of this kind of diet is that it can be easy to follow because the foods are selected for you. However the disadvanatge of this type of diet is that you get very few different food choices which may make the diet boring and hard to follow away from home. In addition, fixed-menu diets do not teach the food selection skills necessary for keeping weight off. If you start with a fixed-menu diet, you should switch eventually to a plan that helps you learn to make meal choices on your own, such as an exchange-type diet.

Exchange-type diet. An exchange-type diet is a meal plan with a set number of servings from each of several food groups. Within each group, foods are about equal in calories and can be interchanged as you wish. For example, the "starch" category could include one slice of bread or 1/2 cup of oatmeal; each is about equal in nutritional value and calories. If your meal plan calls for two starch choices at breakfast, you could choose to eat two slices of bread, or one slice of bread and 1/2 cup of oatmeal. With the exchange-type diet plans, you have more day-to-day variety and you can easily follow the diet away from home. The most important advantage is that exchange-type diet plans teach the food selection skills you need to keep your weight off.

Prepackaged-meal diet. These diets require you to buy prepackaged meals. Such meals may help you learn appropriate portion sizes. The disadvantage to this is that they can be costly. Before beginning this type of diet, find out whether you will need to buy the meals and how much the meals cost. You should also find out whether the program will teach you how to select and prepare food, skills that are needed to sustain weight loss.

Formula diet. Formula diets are weight-loss plans that replace one or more meals with a liquid formula. Most formula diets are balanced diets containing a mix of protein, carbohydrate, and usually a small amount of fat. Formula diets are usually sold as liquid or a powder to be mixed with liquid. Although formula diets are easy to use and do promote short-term weight loss, most people regain the weight as soon as they stop using the formula. In addition, formula diets do not teach you how to make healthy food choices, a necessary skill for keeping your weight off.

Questionable diets. You should avoid any diet that suggests you eat a certain nutrient, food, or combination of foods to promote easy weight loss. Some of these diets may work in the short term because they are low in calories. However, they are often not well balanced and may cause nutrient deficiencies. In addition, they do not teach eating habits that are important for long-term weight management.

Flexible diets. Some programs or books suggest monitoring fat only, calories only, or a combination of the two, with the individual making the choice of both the type and amount of food eaten. This flexible type of approach works well for many people, and teaches them how to control what they eat. One drawback of flexible diets is that some don't consider the total diet. For example, programs that monitor fat only often allow people to take in unlimited amounts of excess calories from sugars, and therefore don't lead to weight loss.

It is important to choose an eating plan that you can live with. The plan should also teach you how to select and prepare healthy foods, as well as how to maintain your new weight. Remember that many people tend to regain lost weight. Eating a healthful and nutritious diet to maintain your new weight, combined with regular physical activity, helps to prevent weight regain.

Weight Loss Diet?

You may be committed to losing weight, but are you stymied by the number of diet plans out there? This time you want to be successful, and you don't want to waste your time on some gimmicky diet that can't deliver on its promises.

 

You also don't want to embark on a plan that doesn't fit your personality, either. Picking a healthful diet that can help you drop pounds AND choosing a diet you can live with long term are equally important.

The most important factor to consider is whether the diet is healthy. If it isn't, it doesn't matter whether it's easy to follow, lets you eat your favorite foods, or is inexpensive. Once you've eliminated the diets that are detrimental to your health, you'll find that most have their good points and their bad points.

Personal preference, lifestyle, cost, and simplicity will all influence your decision. That's why the diet you choose for yourself may not be the same one your best friend or your coworker chooses.

This article will give you the tools you need to weigh the pros and cons of diet plans you're considering. First we offer a series of questions whose answers will help you size up any diet's safety, efficacy, and practicality. And then we'll ask you to think about yourself, quizzing you about your likes and dislikes, your habits, and your lifestyle, so you can eliminate diets you just won't get along with.

The last page of this article addresses special diet considerations you should be aware of if you have any medical problems, such as cardiovascular disease, high blood pressure, or osteoporosis.

On the next page find out which questions seniors should ask before beginning a diet.

The Way to Choose A Healing Diet

The metabolic typing diet, the macrobiotic diet, the Zone diet...there are so many diets out there, it can be hard finding the right one for your unique needs. This easy how-to guide will help you choose the right diet for your health concerns and needs. Here is how it goes.

1. If you are don't know whether you feel better on a diet that is lower or higher in carbohydrates, try the Metabolic Typing Diet. Based on the theory that the best diet for you depends on geographical ancestry, the diet includes a questionnaire that can help you determine which of the three types -- protein, carb, or mixed -- you are.
2. If you are seeking a low-fat, high fiber, predominantly vegetarian diet that integrates physical, spiritual, and planetary health, try the Macrobiotic diet. A low fat, high fiber diet that is low in animal protein is also believed to prevent hormonal-related cancers, such as breast and prostate cancer.
3. If you have poor digestion, congested sinuses, bad breath, eat fast food, and feel unhealthy, you may benefit from a three-week detox diet. The Detox Screening Quiz can guide you. The detox diet is a popular detox diet. People with experience on detox diets may also wish to try juice fasting.
4. If you have blood sugar problems, a low carbohydrate diet may be right for you. The Zone diet is a low carb diet that also includes essential fatty acids and plenty of antioxidant-rich vegetables and fruit.
5. If you have chronic yeast or fungal infections, feel worse in hot, humid, moldy or damp surroundings, have chronic congestion, find it difficult to concentrate, crave sugar, and have been diagnosed with candida, try the Candida diet.
6. If you feel unwell on high protein diets such as the Atkins or South Beach, you may wish to try the Alkaline diet. It helps to counterbalance the effects of diets with lots of protein, caffeine, sugar, processed or junk foods, or grains.
7. If you are having difficulty losing weight, you may want to explore the hidden causes of weight gain.
8. If you enjoy Indian food and would like to follow a diet that matches your constitutional type, take this Ayurvedic quiz and then read the guidelines for the Ayurvedic diet.
9. If you think that you might have food allergies or sensitivities, a three-week elimination and challenge diet can help to identify them. Talk with a health care practitioner experienced with food allergies.
10. If you have irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), diverticulitis, Crohn's disease, or small intestine bacterial overgrowth, you may wish to try the Specific Carbohydrate Diet.

Choosing the right Diet

 

No one diet works for everyone: you need to find a diet that fits for your needs. A detailed description of each is in the diet index linked below.

Follow the following Diet Tips

1. If you are sedentary, select a diet that emphasizes exercise.
2. If you crave sweets, consider the Carbohydrate Addict diet.
3. If you are insulin-resistant and not grossly overweight, consider the GO-diet.
4. If you have blood sugar or cholesterol problems, consider the Dr. Atkins diet.
5. If you do body building, check for the Targeted Ketogenic or Cycling Ketogenic diets.
6. If you are a vegetarian and want a more stringent diet, or have liver or gallbladder problems, try one of the low-fat diets.
7. If you want to adjust your taste preferences to enjoy simpler foods, try a short-term fast (no more than 3 days) ­ it will refresh your taste buds.
8. If you tend to overindulge in tasty, high-sugar and fatty foods, try the Raw Food or Macrobiotics diets. Though these diets aren't intended for that purpose, they can be very effective.
9. If you feel that you need support, join an organized weight-loss program like Weight Watchers.
10. If you are in search of a spirituality-based program, check into the Weigh Down diet.
11. If you don't like restrictive diets, try Suzanne Somers' diet.
12. If you would like to go on a low-carb diet but can't give up fruits and unlimited vegetables, try the Protein Power diet.
13. If you have heart or blood pressure problems, avoid Ephedrine-containing diet pills.
14. If you have obesity-related health problems, ask you physician if you can benefit from one of the weight-loss prescription drugs.

Tips:

1. Choose a diet that you know can be a part of your life style.
2. Do not trust diets that promise fast weight loss without any effort.
3. Do not trust diets that promise results without exercise and/or changes in eating behavior.

Cellulite and Old Skin

 

A new study published in the Journal of the European Academy of Dermatology studied whether the presence of cellulite interfered with skin aging. The researchers from the Department of Dermatology at Archet Hospital in Nice, France, looked at 94 healthy females divided into three age groups (21-30yrs; 31-40yrs; 51-60yrs) and two grade groups of cellulite (grade 2; grade 0 or control group).

They inspected the skin non-invasively for its “orange peel appearance” under low-angle light. They then measured the biomechanical properties of the skin (extensibility-retractability-elasticity). The thicknesses of the skin structures were also evaluated using ultrasound.

Their results:

“In grade 2, the shadowed surfaces are significantly different according to age; i.e. smaller and more numerous after age of 30; the total skin thickness including hypodermis is increased of about 30% irrespective to age, compared to control group. The biomechanical properties of the skin are significantly modified as age increases without any grade effect. In grade 2, retractability and elasticity parameters are altered from age 30 whilst only from age 50 in the control group. Echogenicities of the superficial and deep dermis also decrease from age 30 and become significantly lower than the ones of grade 0.”

They went on to conclude that the population with cellulite presents earlier skin ageing characteristics than the control population. This is a significant discovery if it is verified in further studies.

It would be interesting to hear from other researchers and see if anyone else can corroborate these findings.

The best cellulite treatment

 

 

In 20 years of practice, I’ve personally run the gamut of cellulite treatments. I’ve tried skin wraps, caffeine baths, even electrical stimulation! It’s amazing what we’ll do to get the smooth vibrant skin we had as children. The truth is, 80–90% of women have some form of cellulite on their bodies. Some of my patients won’t be seen in a swimsuit, shorts, skirts or anything that exposes their legs. They are mortified and committed to doing whatever it takes to get rid of cellulite. For others, it’s a minor inconvenience.

With the myriad of treatments out there — from cellulite creams to mesotherapy — all claiming to “melt” fat and cure cellulite, we’re getting the message that this is a problem that can only be helped from the outside in. But my clinical experience tells me it’s not that simple. Even if one of these miracle cellulite cures works for a few days or weeks, the cellulite always returns — unless we commit to making deeper changes.

Like most things in nature, cellulite cannot be resolved with a quick fix. What I believe is most important is honoring your body first. Understand that beauty comes in all shapes and sizes. And true beauty emerges when you are at your optimum health. At this point, not only do you enjoy more energy and vitality, but you look and feel better. Your skin glows and has more resilience; your eyes sparkle. It doesn’t matter what message the media or society sends us about what beauty is. The bottom line is: good health becomes you.

Let’s take a closer look at how cellulite evolves and lay the groundwork for minimizing it — from the inside out.

What causes cellulite — is it really just fat?

Orange peel, cottage cheese, pin-cushion skin — we’ve all heard the nicknames for cellulite. And though they may not be appealing, these names describe what cellulite looks like on the outside. It can show up just about anywhere, but is most commonly seen around the thighs, buttocks, knees and upper arms. The age when women start to notice cellulite can vary from person to person. Some see it as early as adolescence.

Though cellulite contains fat, it’s made up of more than just fat cells. Located in the subcutaneous (subsurface) layer of our skin, it consists of fat cells and a surrounding network of connective tissue that keeps them in place, known as septa. This combination provides many benefits for the body — Mother Nature always has a reason! It furnishes insulation, cushioning, and structural support for our skin, as well as temperature regulation for our bodies. It also serves to store fat so the body has sufficient calories available for pregnancy and lactation. This is why women who’ve had children may notice more cellulite after pregnancy. Additionally, the fat in our skin serves as an endocrine organ, helping to balance our hormones well into old age.

Cellulite forms when the septa tighten down on the fat cells or when the fat cells push up on the septa. Think of an overstuffed chair, where the cushion bursts out above the structural support. What causes a tightening down on the “tufts”?

It begins with the lymph system.

Your lymph system and the cellulite “sink”

Your lymphatic system plays an integral role in the development of cellulite. Cellulite begins with stiffening septa caused by impaired blood and lymph circulation to and from the subcutaneous layer of skin. If you think of the subcutaneous layer of skin as a sink, the circulatory and lymphatic systems are its pipes. The “sink” needs pipes to deliver clean water and pipes to take away dirty water. When everything is running smoothly, your capillaries are delivering fresh nutrient-rich blood to the skin and the lymph is taking away waste and toxins. When things get clogged up and blood circulation decreases, this starves and weakens the surrounding tissue and causes fluid to be retained. A decrease in lymph drainage causes the fluids that normally carry away waste to be trapped.

Because of the stagnant flow of blood and lymph fluid, the septa become more fibrous and tighten down on underlying fat cells. This happens because cells starved of oxygen and nutrients become incorporated into septa, thickening and hardening them. A decrease in circulation causes veins and capillaries to become weakened and leak blood into the surrounding tissue. This increases pressure in the subcutaneous layer and restricts flow even more.

Finally, the increased pressure leads to a rerouting of blood flow around the cellulite area. Septa fibers continue to thicken and fat continues to be deposited in the subcutaneous layer. However, because of poor circulation, the fat and toxins cannot be effectively removed.

Cellulite and toxins

Toxic build-up is the overriding cause of stagnant lymph. Over the years, toxins from the environment, processed foods and foods with lots of chemical additives accumulate in our bodies. While the liver, kidneys, sweat glands and lymph system work hard to rid your body of toxins, these in-house detox systems can’t always keep up the pace. An overload of toxins means they get deposited and trapped in other places, particularly in and around fat cells, including those in the subcutaneous skin layer. This entrapment causes premature hardening of the once elastic septa, causing them to bear down on the fat cells below. Like the overstuffed chair, tight structural support leads to bulging from below.

Smoking is another toxic habit believed to play a role in cellulite. Smoking cigarettes allows free radicals to damage vein and capillary walls so that they become inflamed and leaky. Nicotine is known as a vasoconstrictor, meaning it constricts blood vessels. This narrows the “pipes” and allows less in-flow for nourishment and less out-flow for cleaning and detoxification. When microcirculation is compromised, so are the tissues that receive nutrient-rich blood from the capillaries. All of this puts the natural aging process in our skin on fast-forward.

To return to fully nourishing your skin cells, you have to begin by removing the blockage, and then allow the lymph to freely flow again. This is done by detoxifying your cells. If you think about it, you would never drive a car for 30 years without changing the oil or the air filter. Our bodies need cleansing too. And the more we do it, the better we feel. I recommend detoxing your system two to three times a year, especially as you age. Detoxing gives your body systems, like the lymph, liver and kidneys, time to catch up and clean up.

Simple cellulite treatment — keeping the lymph in flux

Following regular and thorough detox, the next stage in cleaning up your cellulite is to keep your lymph system flowing properly. Chinese medical practitioners believe lymph is the key to health. And it’s true — the lymphatic system is far more important than conventional medicine gives it credit for. Since two of the lymphatic system’s many responsibilities are to aid in blood circulation and to carry toxins away from tissues, keeping this pump-less system primed is paramount in preventing cellulite formation. (For a full overview, read our article on the lymph system and your health.) Because the lymph system doesn’t have its own pump, it is the entire body’s responsibility to promote lymphatic flow. And it does that through movement.

Exercise, deep breathing and massage are three fundamental ways to stimulate the cleansing flow of the lymphatic vessels. Exercise that targets lymph includes any type of up and down motion, such as skipping rope or jumping on a trampoline. Even as little as five minutes a day can help move the sludge collecting in your lymph vessels.

Regular exercise can also help you to burn extra fat. Now I don’t wish to downplay how important a healthy body weight is, but many women believe their cellulite will vanish if they just lose weight. This is only true in part. The fat in cellulite resides in the skin layers and is not the source of fat our bodies burn as fuel for energy. Fat burned for energy comes from far below the skin, near our bones. Nevertheless, losing weight can help by decreasing the fat in the deeper layer that pushes up on the septa and fat cells in your subcutaneous skin layer. This reduces the pressure on the latticework of septa, lessening the overall appearance of cellulite.

Gender, fat and cellulite

So why is cellulite primarily a female problem? At a structural level, the anatomy of a woman’s skin is different from that of a man’s. At the level of our body chemistry, however, it’s primarily about estrogen. In fact, men rarely get cellulite unless they are in an estrogen-dominant state, such as with certain genetic disorders, low testosterone states, or when they are receiving estrogen therapy for prostate cancer.

As women’s bodies release estrogen, fluid builds up within fatty tissue. Estrogen also encourages the storage of excess fat around our hips, thighs and bottoms. This is Mother Nature’s way of making sure we have enough energy in reserve for pregnancy and lactation, as well as providing us with an estrogenic “cushion” as we advance in years.

Pregnancy can also influence cellulite. During preparation for childbirth, the body releases a hormone called relaxin that serves to break down connective tissue in the cervix. This loosening of tissue is a good thing because it softens the cervix and widens the pubic bones, accommodating our babies’ passage into the world. But as we know, hormones never govern just one event. Relaxin also decreases production of collagen — the protein responsible for keeping our skin strong and elastic. With less elasticity in our skin, we are much more likely to see the pushing up of fat cells on the septa.

Hormones and cellulite

Healthy elastic skin depends on well-balanced hormones. This is why during the hormonal fluctuation of pregnancy and later again in perimenopause many women notice a sudden increase in cellulite. Estrogen has long been known to help keep skin firm and elastic due to its role in increasing collagen formation. When hormones aren’t balanced and collagen production is low, it isn’t just our skin that is affected. Low collagen levels mean less resilience in the walls of your lymph vessels and veins, both of which are responsible for removing toxins from the subcutaneous layer where cellulite forms. The weakness causes blood and lymph flow to stagnate and can lead to stiffening of the septa.

Progesterone may be just as important a player as estrogen. This may be because progesterone, when given to your body in a natural form, can be converted into other hormones, including estrogen if and when needed. In fact, a recent study showed that 2% progesterone cream used on the skin of peri- and postmenopausal women was effective in increasing elasticity and firmness, though the study did not describe the mechanism for this.

Human growth hormone (hGH) is yet another hormone that comes into play when looking at skin. Many women, such as Suzanne Somers, are turning to expensive hGH shots for its healing and rejuvenating effects. Much of the hype around this treatment stems from a study done on a group of men over the age of 60 who were given specified amounts of hGH and compared to those given a placebo. The researchers found that those who were taking the hormone had increased lean body mass, decrease in fat tissue and a 7.1% increase in skin thickness.

This study has been referenced on many websites claiming to sell hGH in oral formulations. But, because hGH is a peptide that can be broken down by gastric acid, oral preparations could not be expected to be effective. The hormone itself has to be injected in order to work.

Conventional medicine sometimes argues against the use of hGH for its cosmetic benefits, and there are potential risks associated with its use. It can increase your fasting blood glucose, which can eventually lead to insulin resistance. It can also increase your blood pressure and the rate of cancer growth in your body. To top it off, treatment can cost over $10,000 a year!

That said, used with care under certain circumstances for certain conditions, human growth hormone can be a helpful treatment option. For patients who are debilitated or elderly, for example, it can be tremendously therapeutic and healing. But when it comes to aging, healthy skin and “vanishing” cellulite, it comes at a price, and you will want to weigh your options — monetarily and physically.

Genes, cellulite, and healthy aging

Many of us tend to blame our health problems on age or genetics. You may think, “Well, if Mom had cellulite, so will I.” While it’s true that your genes provide a blueprint for your body and our bodies do begin to break down more than build up as we age, the conversation that speaks loudest and most clearly to your genes is what you do to your body on a day-to-day basis. Many diseases and abnormalities run in families because members of a family tend to lead similar nutritional lifestyles. Look at your parents’ health issues as an opportunity to learn more about yourself. In doing this, we can prevent many of the problems our parents had.

We cannot, however, stop the march of time. Our skin does become thinner and naturally less elastic as we age. But with a regular detox and exercise schedule, improved nutrition and balanced hormones, you can slow the clock. How you treat your body has a lot to do with the aging process. If you give your body the full complement of nutrients and support for its regular growth and repair, you will not only feel a difference in your energy level, but you will see improvement in your hair, nails and skin.

Popular treatments for cellulite

Making deeper lifestyle changes is a process that requires time and patience. Many people are looking for the quick fix, which is why it’s easy to get caught up in the sea of products available and their promises to rid us of any and all flaws in our appearance. We have to remember that the popular cellulite treatments — including liposuction, mesotherapy (a series of rapid injections), and fat injections — may work in the short term, but to get to the root of cellulite we have to employ lasting changes in our lives.

Is a deeper commitment to change worthwhile? The truth is, lifestyle changes may not make your cellulite vanish overnight, but they will address the underlying causes. Before you try surgery or injections, start from within. Women to Women believes that starting from the inside always yields better results. Step back and look at how you’re supporting your body. Like a growing plant, your skin is constantly breaking down and rebuilding itself: to thrive it needs air, water, nutrients, and balance.

Looking at cellulite holistically — the Women to Women approach

The bottom line is that all the body’s systems are interconnected, and cellulite beneath your skin may be an important indication that something isn’t being cleared away or fed properly from within. As you clear your system of toxins and give it what it needs physically, nutritionally and hormonally, you will not only feel more energetic and vibrant, but your outward appearance will reveal how healthy you are on the inside.

• Detox regularly. Start your cellulite elimination process by cleaning house from tip to toe. Try a program designed to clear the digestive, circulatory, and lymphatic systems, such as our two-week Quick Cleanse. Or consider the benefits of a cellulite diet based on Ayurvedic principles. For example, try this mung bean soup detox (proceed with care, as some people detox very quickly).
  Make it less likely for toxins to find a home in your body by limiting your exposure. Tobacco, caffeine, alcohol, chemicals and preservatives all contribute to the toxins your lymph, liver and kidneys must eliminate.
  Toxins can also originate from emotional issues. Find ways to rid yourself of what’s lying beneath the surface from the past. We’ve have had good success with the Quadrinity Process.

• Revise your diet. Focus on whole grains, fresh fruits, and vegetables, and go organic whenever practicable. The less processed and refined foods you eat, the fewer toxins in your system. Treat yourself generously to foods high in antioxidants, such as deeply pigmented fruits and veggies: blueberries, cherries, blackberries, citrus, cauliflower, broccoli, tomatoes, and peas. In addition to feeding the skin, these foods combat free radicals — the molecules linked to cancer and premature aging. They also help to strengthen the flexibility of septa — and with elastic septa, cellulite stays beneath the surface.
  Avoid sugar as best you can. Sugar interferes with how our bodies metabolize vitamin C, which is integral in restoring skin structure and the formation of collagen and elastin. (For more information, see our nutritional and lifestyle guidelines.)

• Take a high-quality multivitamin. Fill in any nutritional gaps with a quality multivitamin/mineral complex such as the one we offer in our Personal Program. This will ensure your skin has all the building materials it needs. The right supplement should contain essential vitamins and minerals, including vitamin C.

• Balance your hormones. Because cellulite formation is linked to estrogen levels, it is important that your hormones are well balanced. Gentle endocrine support can help get your hormonal balance back on track. Progesterone is a precursor to testosterone and estrogen. When your body is off-balance, especially during perimenopause, some people — though not everyone — can make what they need from progesterone and restore balance.

• Exercise regularly. Carrying out some form of exercise (3–5 days a week for 20–45 minutes) will allow you to burn excess fat and increase your muscle tone. Both of these benefits help to reduce the appearance of cellulite.
  Exercise widens the circulatory pipes, bringing more “clean” or nutrient-rich blood to your skin and taking away waste products, which preserves your elasticity. And it has the same stimulating effect on the lymph system. By contracting your muscles you exert a pump-like force that pushes lymph fluid forward to remove waste.
  However you choose to get your vessels pumping, whether it’s jumping on a trampoline, biking, hiking, swimming, yoga, or Pilates, working your muscles will increase blood and lymph flow, burn fat and help reduce pressure on your skin.

• Don’t forget to breathe. Deep breathing not only helps us to relax, but it also increases blood and lymphatic fluid circulation, serving to eliminate toxins and nurture your skin cells with nutrients and oxygen.

• Reduce stress. When we are stressed, our bodies release adrenaline. Adrenaline naturally directs blood to our “fight or flight” muscles, such as the triceps, biceps and quadriceps, in preparation for defense or retreat. This means blood is redirected away from the skin, decreasing circulation and resulting in fewer nutrients delivered to skin tissue and less toxins removed.
  In addition to the physical consequences of stress, we also tend to reach for unhealthy food during periods of uncertainty, leading to greater toxin build-up, increased fat storage and ultimately, the appearance of cellulite.
  Yoga is a wonderful way to de-stress, meanwhile helping you to burn fat and tone your muscles. You might also try meditating for 15–20 minutes a day to clear your head and relax those tense muscles. Many women also enjoy massage as a way to relax. Massage accomplishes much more than just relaxing the body.

• Try a self cellulite massage. By putting pressure on your muscles, massage can increase circulatory and lymphatic system function, helping to feed your body and rid it of toxins. Massaging cellulite is also beneficial for targeting those difficult areas, such as the inner knee and upper thigh, that we can’t always get at through exercise. Like diet and exercise, massage for cellulite is something you can try on your own. Gently massage the area in circular motions, kneading the skin like dough. Performing self-massage techniques a few minutes each day will help deliver nutrients to your skin and break down unnecessary fat and toxins.

• Treat yourself to lymph massage. The goal of lymphatic massage is to drain and increase the flow of the lymphatic fluid in your body. The technique involves very subtle finger movements to create sufficient pressure to mechanically move lymph through lymph vessels and nodes from the lower part of your body to the upper part. Lymph fluid is ultimately carried to the thoracic duct, which empties into the subclavian vein under your collarbone. By connecting the lymphatic system with the circulatory system, the thoracic duct sends toxins picked up along the way to be filtered out of the body.
  Remember that your lymph vessels are as thin as threads and must be massaged delicately in order to produce an effect. You might consider visiting a lymphatic drainage massage therapist for best results.

Health becomes you!

How we look matters — not because society tells us we’re supposed to be beautiful and look young forever, but because how we see ourselves determines how we feel. And when we are uncomfortable with our appearance, it’s an opportunity for us to look inward and decide if there are ways to take better care of ourselves.

At Women to Women, we feel that you deserve to look beautiful and feel great well into old age. This means honoring your body and giving it what it needs. Remember that the skin, like any other organ in the body, needs to be fed and cleansed by the circulatory and lymphatic systems. These two systems work well if you only allow them to, by giving them what they need physically, hormonally and nutritionally. There is no instant cure for cellulite — the miracle happens when you understand and honor your body’s needs.

How To Lose Weight Fast & Effectively!

 

1. How much weight should I lose? Answer:
If you’re like most people, you’ve probably set very high weight-loss standards for yourself. This can lead to disappointment. So before you start, it’s important to establish realistic goals that you can reach and feel good about. For most people, a weight-loss goal of about 5% to 10% of their body weight is realistic and rewarding.

Remember, you don’t have to lose a great amount of weight to improve your health. Studies show that a 5% to 10% weight loss can improve weight-related health problems such as high blood pressure, high cholesterol, heart disease and diabetes.

2. Do I have to do strenuous exercise to lose weight? Answer:
No. In fact, you can achieve results simply by increasing the level of physical activity that you and your doctor decide is appropriate. Even walking a few minutes each day will make a difference.

Boosting your level of physical activity is a good idea for at least three reasons:

* People who regularly engage in physical activity are generally more successful at losing weight and keeping it off than those who don’t.
* Increasing physical activity is good for you. It generally lowers blood pressure, helps control diabetes, lowers cholesterol and improves cardio-respiratory function.
* People who are physically active report that they enjoy improved moods and enhanced self-esteem and self-respect, as well as reduced stress, anxiety and depression.

Some people cannot increase their level of physical activity for medical reasons. Please consult your doctor before starting or increasing your physical activity.

3. Doesn’t genetics affect weight? Answer:
Absolutely, but you have to manage your weight within that. Work with the hand you’ve been dealt; for example, being big-boned is no excuse for being 100 pounds overweight. Accept that you have some extra challenges — and that you’ll probably never be stick-thin — but don’t let that be your excuse.

Did you find those tips on Weight Loss useful? You can learn a lot more about my Story and the Program I used to be successful here.

Busy Schedule Is Not Excuse for Overweight

 

Weight Loss Research is dedicated to giving you, the consumer reliable and up to date information on various weight loss topics. It is our aim to find sensible and long term methods of weight loss and weight maintenance.

Safe and clinically proven methods of weight loss.

Successfully fitting fitness into your busy schedule

These days life is mainly about stress, rushing around and trying to keep up with a hectic schedule. With hardly enough time to sort out the bills, feed the kids and ensure everything at work is running smoothly, just how exactly are you supposed to fit 30 minutes exercise into each and every single day?

Creating a balance

Finding a balance between work, home and exercise is an almost impossible task for most people. However, it can be done if you really want it to!

Fitness should be a big part of your life no matter how busy it may be. It is all about putting things into perspective and getting your priorities right. In order to do this you should:

Write your daily schedule down
The easiest way to figure out where your time goes each day is to write down your schedule. Include what time you get up and what you do before you go to work. Next move on to how long it takes you to get to work, and then what you do whilst at work. Finally move on to what you do after work, how long it takes you to get home and what time you go to bed.

Once you have written your schedule you should be able to see if there is anywhere that you can make a change. For example, is there any work which you could hold back on in order to fit exercise into your life? Many people these days work through their Lunch hours and even over the hours that they are paid for, just to get their work finished. Would it really be a catastrophe if you didn’t stay behind one night a week? It probably wouldn’t and again it is all about getting your priorities right.

Work out in your lunch hour
Whilst not everybody gets an hour for lunch, if you do you might want to take advantage of it and use it to work out. More and more people are turning to working out in their lunch break at least once a week, as it seems to be the only time that they can get free. If the exercise just runs over an hour, why not ask your boss if you could do a little flexi time and perhaps work a little later or come in earlier to make the time up?

Make the little things count
If you are adamant that you cannot take 30 minutes of each day to partake in any form of exercise, then why not make small changes? Every single person can make a small change to their lifestyle, whether it is walking to work instead of taking the bus or driving, walking up the stairs instead of taking the lift, etc. There are always things we can do differently which will make us that little bit fitter.

So, overall fitting exercise into your busy schedule is not always as hard as it seems, even if it is only small changes that you are making! Every little helps and as long as you change your lifestyle a little, you are generally helping yourself out. Just do as much as you can and you will find that you get fitter in no time.

 

Remember Weight Loss Research is here to help you. Review all the articles found on this website and if you still have questions then don't be afraid to contact us. We have trained staff who can give you the advice you require. If you have any serious condition you should always consult your doctor.

Caffeine and Cellulite

 

Caffeine and cellulite have a brother and sister relationship in that cellulite in most cases will always result from the love of caffeine. Invariably, caffeine is the major culprit responsible for the dimpling presentation. Most people especially in the developed nations consume caffeine containing diets like Coffee, tea, kolas, and chocolate. These elements are known to contain high amounts of caffeine. Apart from the property of cholesterol accumulation, caffeine causes vasoconstriction (constriction of blood vessels). This slows down blood flow as well as increases blood pressure.

A look at the relationship between poor blood circulation and cellulite shows that more than anything, the presence or absence of cellulite could be hereditary. However, reduced blood circulation in the tissue layer below the skin, has also been held responsible for cellulite formation. The theory portends that when body fluids like lymph and cell wastes accumulate within the subcutaneous tissues following poor circulation, bloating occurs. This presents as bulging and dimpling effect of cellulite.

Positive Relationships of Caffeine and Cellulite

Nicotine from smoking also has some vasoconstrictor effect on blood vessels. So people who complain of cellulite are usually advised to stop or reduce smoking as well as caffeine containing diets. Positive results have been seen in people who take this advice. However, it is almost impossible to achieve a total cellulite removal; strict adherence to non caffeine containing diet, regular exercises, or surgical procedures like liposuction has not been demonstrated to achieve total cellulite elimination.

Most anti-cellulite creams and lotions contain caffeine as the active ingredient and there is the popular belief that their vasoconstrictive property is used to shrink the sponginess of tissues plagued by cellulite. Note that the use of caffeine to fight cellulite is effective when used topically and not as part of a diet.

Yoga Inversions

It is no longer news the fact that Yoga can keep us alive and free from incessant hospital visits. This is one area of alternative care that orthodox medicine agrees with. While the regular fitness exercises is as beneficial as advertised by increasing blood flow, Yoga achieves same but in a less anaerobic state. The specificity of Yoga makes it a far better way to stay healthy. The twist, conscious breathing, relaxation, and inversions all combine to confer the kind of health non yoga practioners can only hope for.
Let’s take a look at the effects of yoga inversions. These include all forms of yoga practice that involves turning the down-side-up. Examples include shoulder stand (salamba sarvangasana), half shoulder stand (viparita karani), and headstand (salamba shirshasana). While this practice indisputably has a lot of benefits so is the downside of it, details of which we shall take a look into in this expose`.
Yoga Inversions and the Immunes System
There is a network of tubular vessels that runs along with the neurovascular bundles throughout the length and breadth of our body. Its major duty is fluid regulation as it works along with blood vessels. Oedema (fluid accumulation) that presents as swelling in the respective part of the body is as a result of fluid accumulation in the lymphatic’s of that part of the body. Veins and arteries possess smooth muscles (longitudinal and circular) responsible for peristaltic movement that helps to propel blood aside from the pumping activity of the heart. None of these mechanisms is available in lymphatics.
The lymphatics are very rich in white blood cells responsible in fighting bacteria and other disease causing micro organisms but they lack the mechanism of peristalses. This prevents adequate circulation of its content- the reason our legs become swollen when we sit down for long periods. It therefore means that proper lymphatic circulation is dependent upon how much we move around. Movement causes skeletal muscles contraction and tightening of the muscles fasciae (the sheet-like covering of skeletal muscles) which in turn help circulate the lymphatic fluids. Regular exercises can achieve this but not between the body extremes. Yoga inversions are the only known effective practice that can ensure that lymphatic fluids circulate adequately from head to toe to equitably distribute the large amount of WBCs for healthy living.
Bacteria infections are prone where there is stasis of body fluids as there provide a good medium for their growth. Proper circulation of lymphatic fluid prevents this.

Improvement of Mental Alertness and Focus with Yoga Inversions
The increased circulation resulting from this practice also increases blood circulation to the brain, delivering higher amount of oxygen needed for combustion. The steady and adequate energy supply to the brain, which results from this, increases our level of concentration and mental sharpness. There are very few effective practices that can keep the brain this healthy.
Inversions improve stamina and the strength of the upper body
Expectedly the regular practice of Yoga inversions builds the muscles of the upper limbs. Following continuous bearing of the weight from the upper body, the muscles of the arm strengthen and overall increases stamina.
Effects of Inversions on Hormones
Inversions upset gravity and the pituitary and pineal gland become activated and synergize to balance hormone levels in the body. This revitalizes and rejuvenates the entire body and ensures adequate growth. Particular usefulness of the practice is found in would-be mothers.
As beneficial as it may be, there are also contraindications of yoga inversions. There are a series of health condition in which if existing, yoga inversions should be entirely avoided or modified. They include pregnancy, neck pain, high or low blood pressure, neck injuries, or in menstruation.
Yoga Inversions and High Blood Pressure
The sudden lower blood pressure after an inversion exercise in the upper body is detected by the baroreceptors (Blood pressure regulators) around the neck and usually attempt to increase the blood pressure to higher levels under normal circumstances. In people with high blood pressure, this adds to an existing high blood pressure and worsens hypertension and may lead to stroke. So it is advisable that people with high blood pressure avoid inversions and instead should adopt other forms of yoga practice or consult an instructor for proper advice.
In low blood pressure, the reverse is possible. During inversions, there is increase blood pressure in the upper body. This is sensed as abnormal by the baroreceptors that subsequently try to reduce same and may result in extremely low blood pressure afterwards leading to dizziness, fainting or cardiogenic shock.
Effect on Pregnancy and Menstruation
The effect on pregnancy is similar as above. Normally, blood pressure increases are recorded during pregnancy and involving in yoga inversions during this period is not advisable. The common problems associated with this are preeclampsia, premature labour, and aggravation of Pregnancy Induced Hypertension especially in first time pregnancies (primi gravidae).
So women should suspend inversions once pregnancy sets in and may resume about four to eight weeks after delivery when progesterone levels would have reduced towards pre-pregnancy levels.
In Yoga: The Path to Holistic Health, B.K.S. Iyengar inversions are advocated during menstruation based on the claims it helps overflow. There are also some schools of thought that are entirely against Yoga Inversions during menstruation. However, none of these claims seems substantiated as many other authors also contradict one another. So women should be left alone to make their individual decisions on inversions during menstruation. Individuals should however observe how they respond to inversions during menstruation and decide for themselves what works.

Neck Injuries and Inversions
It is dangerous for persons with neck injuries to practice inversions. In an event of a slip or further trauma to the neck, the outcome could be disastrous. Same with those with injuries at the back along the vertebra column. This group should avoid inversions until it is all clear from the doctor.
The entire benefits one can derive from yoga inversions far out-weight the disadvantages as long as it is properly done, as well as know when it must be avoided or modified taking into consideration the various contra indications.