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Detox diets: Do they work? – Mayo Clinic
Diets that Work 
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Detoxification (detox) diets are popular, but there is little evidence that they eliminate toxins from your body.
Specific detox diets vary but typically a period of fasting is followed by a strict diet of raw vegetables, fruit and fruit juices, and water. In addition, some detox diets advocate using herbs and other supplements along with colon cleansing (enemas) to empty the intestines.
Some people report feeling more focused and energetic during and after detox diets. However, there's little evidence that detox diets actually remove toxins from the body. Indeed, the kidneys and liver are generally quite effective at filtering and eliminating most ingested toxins.
So why do so many people claim to feel better after detoxification? It may be due in part to the fact that a detox diet eliminates highly processed foods that have solid fats and added sugar. Simply avoiding these high-calorie low-nutrition foods for a few days may be part of why people feel better.
If you're considering a detox diet, get the OK from your doctor first. It's also important to consider possible side effects. Detox diets that severely limit protein or that require fasting, for example, can result in fatigue. Long-term fasting can result in vitamin and mineral deficiencies.
Colon cleansing, which is often recommended as part of a detox plan, can cause cramping, bloating, nausea and vomiting. Dehydration also can be a concern.
Finally, keep in mind that fad diets aren't a good long-term solution. For lasting results, your best bet is to eat a healthy diet based on fruits and vegetables, whole grains, and lean sources of protein.
If you do choose to do a detox diet, you may want to use it as a way to jump-start making healthier food choices going forward every day.
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Detox diets: Do they work? - Mayo Clinic
Best Way to Lose Weight Fast Without Counting Calories or …
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(Play the video below if you hate reading)
1. Eat Only Weight Loss Foods
*You eat a lot less & Lose a lot more weight
2. Eat UP To 4 meals a day
Quick tip - Make eating meals boring: Eating the same meals over & over will cause you not to look forward to eating which will also eventually make you eat less & lose more weight
3. Before each meal
4. Stop eating at each meal when you feel 100% satisfied
Also look at this example of Boiled Potatoes which are awesome for weight loss vs. Potato chips which are bad for weight loss
Remember: Since you're eating mostly weight loss foods Feel free to eat as much as like at each meal without worrying about gaining weight but STOP EATING at each meal once you're 100% satisfied
5. Only Drink Water or
If you want to lose weight even faster
Lost 75 Pounds Using Rule 3
Hey man, just wanted you to know your tips and your motivation helped me achieve this. The biggest rule I followed was to drink as much ice cold water as possible before every meal (see rule #3). Still do that to this day.
I really watched your food tips, such as oatmeal burns calories. Once I got my metabolism up, it just fell off.
Paul Adams
The truth about NOT counting calories to lose weight
By following these rules where you're making at least 80% of your diet weight loss foods you will certainly lose weight easily at a steady pace without counting calories but
You may come to a point where you're not satisfied with how fast you're losing weight or maybe you'll hit a weight loss plateau and it's only at that point (which usually only happens when you have only 10-to-20 stubborn pounds of fat to lose)
Where you'll have to seriously consider tracking your calories so you can see exactly how much you need to eat to keep losing weight at a pace you're satisfied with.
Make sure you also see
The rest is here:
Best Way to Lose Weight Fast Without Counting Calories or ...
Physical exercise – Wikipedia
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Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness.[1] It is performed for various reasons, including increasing growth and development, preventing aging, strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, and merely enjoyment. Frequent and regular physical exercise boosts the immune system and helps prevent "diseases of affluence" such as cardiovascular disease, type 2 diabetes, and obesity.[2][3] It may also help prevent stress and depression, increase quality of sleep and act as a non-pharmaceutical sleep aid to treat diseases such as insomnia, help promote or maintain positive self-esteem, improve mental health, maintain steady digestion and treat constipation and gas, regulate fertility health, and augment an individual's sex appeal or body image, which has been found to be linked with higher levels of self-esteem.[4][5]Childhood obesity is a growing global concern,[6] and physical exercise may help decrease some of the effects of childhood and adult obesity. Some care providers call exercise the "miracle" or "wonder" drugalluding to the wide variety of benefits that it can provide for many individuals.[7][8]
In the United Kingdom two to four hours of light activity are recommended during working hours.[9] This includes walking and standing.[9] In the United States, the CDC/ACSM consensus statement and the Surgeon General's report states that every adult should participate in moderate exercise, such as walking, swimming, and household tasks, for a minimum of 30 minutes daily.[10]
Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body:[11]
Physical exercise can also include training that focuses on accuracy, agility, power, and speed.[15]
Sometimes the terms 'dynamic' and 'static' are used.[citation needed] 'Dynamic' exercises such as steady running, tend to produce a lowering of the diastolic blood pressure during exercise, due to the improved blood flow. Conversely, static exercise (such as weight-lifting) can cause the systolic pressure to rise significantly (during the exercise).
Physical exercise is important for maintaining physical fitness and can contribute to maintaining a healthy weight, regulating digestive health, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system. Some studies indicate that exercise may increase life expectancy and quality of life.[16] People who participate in moderate to high levels of physical exercise have a lower mortality rate compared to individuals who are not physically active.[17] Moderate levels of exercise have been correlated with preventing aging and improving quality of life by reducing inflammatory potential.[18] The majority of the benefits from exercise are achieved with around 3500 metabolic equivalent (MET) minutes per week.[19] For example, climbing stairs 10 minutes, vacuuming 15 minutes, gardening 20 minutes, running 20 minutes, and walking or bicycling for transportation 25 minutes on a daily basis would together achieve about 3000 MET minutes a week.[19] A lack of physical activity causes approximately 6% of the burden of disease from coronary heart disease, 7% of type 2 diabetes, 10% of breast cancer and 10% of colon cancer worldwide.[20] Overall, physical inactivity causes 9% of premature mortality worldwide.[20]
Individuals can increase fitness following increases in physical activity levels.[21] Increases in muscle size from resistance training is primarily determined by diet and testosterone.[22] This genetic variation in improvement from training is one of the key physiological differences between elite athletes and the larger population.[23][24] Studies have shown that exercising in middle age leads to better physical ability later in life.[25]
The beneficial effect of exercise on the cardiovascular system is well documented. There is a direct correlation between physical inactivity and cardiovascular mortality, and physical inactivity is an independent risk factor for the development of coronary artery disease. Low levels of physical exercise increase the risk of cardiovascular diseases mortality.[26]
Children who participate in physical exercise experience greater loss of body fat and increased cardiovascular fitness.[27] Studies have shown that academic stress in youth increases the risk of cardiovascular disease in later years; however, these risks can be greatly decreased with regular physical exercise.[28] There is a dose-response relation between the amount of exercise performed from approximately 700 to 2000 kcal of energy expenditure per week and all-cause mortality and cardiovascular disease mortality in middle-aged and elderly populations. The greatest potential for reduced mortality is in the sedentary who become moderately active. Studies have shown that since heart disease is the leading cause of death in women, regular exercise in aging women leads to healthier cardiovascular profiles. Most beneficial effects of physical activity on cardiovascular disease mortality can be attained through moderate-intensity activity (40% to 60% of maximal oxygen uptake, depending on age). Persons who modify their behavior after myocardial infarction to include regular exercise have improved rates of survival. Persons who remain sedentary have the highest risk for all-cause and cardiovascular disease mortality.[29] According to the American Heart Association, exercise reduces blood pressure, LDL and total cholesterol, and body weight. It increases HDL cholesterol, insulin sensitivity, and exercise tolerance.[10]
Although there have been hundreds of studies on exercise and the immune system, there is little direct evidence on its connection to illness. Epidemiological evidence suggests that moderate exercise has a beneficial effect on the human immune system; an effect which is modeled in a J curve. Moderate exercise has been associated with a 29% decreased incidence of upper respiratory tract infections (URTI), but studies of marathon runners found that their prolonged high-intensity exercise was associated with an increased risk of infection occurrence. However, another study did not find the effect. Immune cell functions are impaired following acute sessions of prolonged, high-intensity exercise, and some studies have found that athletes are at a higher risk for infections. Studies have shown that strenuous stress for long durations, such as training for a marathon, can suppress the immune system by decreasing the concentration of lymphocytes.[30] The immune systems of athletes and nonathletes are generally similar. Athletes may have slightly elevated natural killer cell count and cytolytic action, but these are unlikely to be clinically significant.[31]
Vitamin C supplementation has been associated with lower incidence of URTIs in marathon runners.[31]
Biomarkers of inflammation such as C-reactive protein, which are associated with chronic diseases, are reduced in active individuals relative to sedentary individuals, and the positive effects of exercise may be due to its anti-inflammatory effects. In individuals with heart disease, exercise interventions lower blood levels of fibrinogen and C-reactive protein, an important cardiovascular risk marker.[32] The depression in the immune system following acute bouts of exercise may be one of the mechanisms for this anti-inflammatory effect.[31]
A systematic review evaluated 45 studies that examined the relationship between physical activity and cancer survivorship. According to the study results "There was consistent evidence from 27 observational studies that physical activity is associated with reduced all-cause, breast cancerspecific, and colon cancerspecific mortality".[33]
Physical exercise was correlated with a lower methylation frequency of two tumor suppressor genes, CACNA2D3 and L3MBTL.[34][35] Hypermethylation of CACNA2D3 is associated with gastric cancer, while hypermethylation of L3MBTL is associated with breast cancer, brain tumors and hematological malignancies.[34][35][36][37] A recent study indicates that exercise results in reduced DNA methylation at CpG sites on genes associated with breast cancer.[38]
Physical exercise is becoming a widely accepted non-pharmacological intervention for the prevention and attenuation of cancer cachexia.[39] "Cachexia is a multiorganic syndrome associated with cancer, characterized by inflammation, body weight loss (at least 5%) and muscle and adipose tissue wasting".[40] Exercise triggers the activation of the transcriptional coactivator peroxisome proliferator-activated receptor gamma coactivator-1 (PGC-1), which suppresses FoxO- and NF-B-dependent gene transcription during muscle atrophy that is induced by fasting or denervation; thus, PGC-1 may be a key intermediate responsible for the beneficial antiatrophic effects of physical exercise on cancer cachexia.[41][42] The exercise-induced isoform PGC-14, which can repress myostatin and induce IGF1 and hypertrophy, is a potential drug target for treatment of cancer cachexia.[43] Other factors, such as JUNB and SIRT1, that maintain skeletal muscle mass and promote hypertrophy are also induced with regular physical exercise.[44][45]
The neurobiological effects of physical exercise are numerous and involve a wide range of interrelated effects on brain structure, brain function, and cognition.[46][47][48][49] A large body of research in humans has demonstrated that consistent aerobic exercise (e.g., 30minutes every day) induces persistent improvements in certain cognitive functions, healthy alterations in gene expression in the brain, and beneficial forms of neuroplasticity and behavioral plasticity; some of these long-term effects include: increased neuron growth, increased neurological activity (e.g., c-Fos and BDNF signaling), improved stress coping, enhanced cognitive control of behavior, improved declarative, spatial, and working memory, and structural and functional improvements in brain structures and pathways associated with cognitive control and memory.[46][47][48][49][50][51][52][53][54][55] The effects of exercise on cognition have important implications for improving academic performance in children and college students, improving adult productivity, preserving cognitive function in old age, preventing or treating certain neurological disorders, and improving overall quality of life.[46][56][57]
People who regularly perform aerobic exercise (e.g., running, jogging, brisk walking, swimming, and cycling) have greater scores on neuropsychological function and performance tests that measure certain cognitive functions, such as attentional control, inhibitory control, cognitive flexibility, working memory updating and capacity, declarative memory, spatial memory, and information processing speed.[46][50][52][54][55] Aerobic exercise is also a potent antidepressant and euphoriant;[58][59][60][61] as a result, consistent exercise produces general improvements in mood and self-esteem.[62][63]
Regular aerobic exercise improves symptoms associated with a variety of central nervous system disorders and may be used as an adjunct therapy for these disorders. There is clear evidence of exercise treatment efficacy for major depressive disorder[56][60][64][65] and attention deficit hyperactivity disorder.[66][67] A large body of preclinical evidence and emerging clinical evidence supports the use of exercise therapy for treating and preventing the development of drug addictions.[68][69][70][71] Reviews of clinical evidence also support the use of exercise as an adjunct therapy for certain neurodegenerative disorders, particularly Alzheimers disease[72][73] and Parkinson's disease.[74][75][76][77] Regular exercise is also associated with a lower risk of developing neurodegenerative disorders.[75][78] Regular exercise has also been proposed as an adjunct therapy for brain cancers.[79]
Physical exercise has established efficacy as an antidepressant in individuals with depression and current medical evidence supports the use of exercise as both a preventive measure against and an adjunct therapy with antidepressant medication for depressive disorders.[56][60][61][64][65] A July 2016 meta-analysis concluded that physical exercise improves overall quality of life in individuals with depression relative to controls.[56] One systematic review noted that yoga may be effective in alleviating symptoms of prenatal depression.[80] The biomolecular basis for exercise-induced antidepressant effects is believed to be a result of increased neurotrophic factor signaling, particularly brain-derived neurotrophic factor.[64][53]
Continuous aerobic exercise can induce a transient state of euphoria, colloquially known as a "runner's high" in distance running or a "rower's high" in crew, through the increased biosynthesis of at least three euphoriant neurochemicals: anandamide (an endocannabinoid),[81]-endorphin (an endogenous opioid),[82] and phenethylamine (a trace amine and amphetamine analog).[83][84][85]
A systematic review noted that, although limited, some evidence suggests that the duration of engagement in a sedentary lifestyle is positively correlated with a risk of developing an anxiety disorder or experiencing anxiety symptoms.[86] It noted that additional research is needed in order to confirm these findings.[86]
A 2010 review of published scientific research suggested that exercise generally improves sleep for most people, and helps sleep disorders such as insomnia. The optimum time to exercise may be 4 to 8 hours before bedtime, though exercise at any time of day is beneficial, with the possible exception of heavy exercise taken shortly before bedtime, which may disturb sleep. There is, in any case, insufficient evidence to draw detailed conclusions about the relationship between exercise and sleep.[87]
According to a 2005 study, exercise is the most recommended alternative to sleeping pills for resolving insomnia. Sleeping pills are more costly than to make time for a daily routine of staying fit, and may have dangerous side effects in the long run. Exercise can be a healthy, safe and inexpensive way to achieve more and better sleep.[88]
Too much exercise can be harmful. Without proper rest, the chance of stroke or other circulation problems increases,[89] and muscle tissue may develop slowly. Extremely intense, long-term cardiovascular exercise, as can be seen in athletes who train for multiple marathons, has been associated with scarring of the heart and heart rhythm abnormalities.[90][91][92] Specifically, high cardiac output has been shown to cause enlargement of the left and right ventricle volumes, increased ventricle wall thickness, and greater cardiac mass. These changes further result in myocardial cell damage in the lining of the heart, leading to scar tissue and thickened walls. During these processes, the protein troponin increases in the bloodstream, indicating cardiac muscle cell death and increased stress on the heart itself.[93]
Inappropriate exercise can do more harm than good, with the definition of inappropriate varying according to the individual. For many activities, especially running and cycling, there are significant injuries that occur with poorly regimented exercise schedules. Injuries from accidents also remain a major concern,[94] whereas the effects of increased exposure to air pollution seem only a minor concern.[95][96]
In extreme instances, over-exercising induces serious performance loss. Unaccustomed overexertion of muscles leads to rhabdomyolysis (damage to muscle) most often seen in new army recruits.[97] Another danger is overtraining, in which the intensity or volume of training exceeds the body's capacity to recover between bouts. One sign of Overtraining Syndrome (OTS) is suppressed immune function, with an increased incidence of upper respiratory tract infection (URTI). An increased incidence of URTIs is also associated with high volume/intensity training, as well as with excessive exercise (EE), such as in a marathon.[98]
Stopping excessive exercise suddenly may create a change in mood. Exercise should be controlled by each body's inherent limitations. While one set of joints and muscles may have the tolerance to withstand multiple marathons, another body may be damaged by 20 minutes of light jogging. This must be determined for each individual.
Too much exercise may cause a woman to miss her periods, a symptom known as amenorrhea.[99] This is a very serious condition which indicates a woman is pushing her body beyond its natural boundaries.[100]
Resistance training and subsequent consumption of a protein-rich meal promotes muscle hypertrophy and gains in muscle strength by stimulating myofibrillar muscle protein synthesis (MPS) and inhibiting muscle protein breakdown (MPB).[101][102] The stimulation of muscle protein synthesis by resistance training occurs via phosphorylation of the mechanistic target of rapamycin (mTOR) and subsequent activation of mTORC1, which leads to protein biosynthesis in the ribosome via phosphorylation of mTORC1's immediate targets (the p70S6 kinase and the translation repressor protein 4EBP1).[101][103] The suppression of muscle protein breakdown following food consumption occurs primarily via increases in plasma insulin;[101][104] however, a suppression of MPB of comparable magnitude has also been shown to occur in humans from a sufficient elevation of plasma -hydroxy -methylbutyric acid.[101][104][105]
Aerobic exercise induces mitochondrial biogenesis and an increased capacity for oxidative phosphorylation in the mitochondria of skeletal muscle, which is one mechanism by which aerobic exercise enhances submaximal endurance performance.[101][106] These effects occur via an exercise-induced increase in the intracellular AMP:ATP ratio, thereby triggering the activation of AMP-activated protein kinase (AMPK) which subsequently phosphorylates peroxisome proliferator-activated receptor gamma coactivator-1 (PGC-1), the master regulator of mitochondrial biogenesis.[101][106][107]
Developing research has demonstrated that many of the benefits of exercise are mediated through the role of skeletal muscle as an endocrine organ. That is, contracting muscles release multiple substances known as myokines which promote the growth of new tissue, tissue repair, and multiple anti-inflammatory functions, which in turn reduce the risk of developing various inflammatory diseases.[121] Exercise reduces levels of cortisol, which causes many health problems, both physical and mental.[122] Endurance exercise before meals lowers blood glucose more than the same exercise after meals.[123] There is evidence that vigorous exercise (9095% of VO2 max) induces a greater degree of physiological cardiac hypertrophy than moderate exercise (40 to 70% of VO2 max), but it is unknown whether this has any effects on overall morbidity and/or mortality.[124] Both aerobic and anaerobic exercise work to increase the mechanical efficiency of the heart by increasing cardiac volume (aerobic exercise), or myocardial thickness (strength training). Ventricular hypertrophy, the thickening of the ventricular walls, is generally beneficial and healthy if it occurs in response to exercise.
The persistent long-term neurobiological effects of regular physical exercise[note 1] are believed to be mediated by transient exercise-induced increases in the concentration of neurotrophic factors (e.g., BDNF, IGF-1, VEGF, and GDNF) and other biomolecules in peripheral blood plasma, which subsequently cross the bloodbrain barrier and bloodcerebrospinal fluid barrier and bind to their associated receptors in the brain.[47][62][125][126] Upon binding to their receptors in cerebral vasculature and brain cells (i.e., neurons and glial cells), these biomolecules trigger intracellular signaling cascades that lead to neuroplastic biological responses such as neurogenesis, synaptogenesis, oligodendrogenesis, and angiogenesis, among others which ultimately mediate the exercise-induced improvements in cognitive function.[47][50][125][127][128]
Multiple component community-wide campaigns are frequently used in an attempt to increase a population's level of physical activity. A 2015 Cochrane review, however, did not find evidence supporting a benefit.[129] The quality of the underlying evidence was also poor.[129] However, there is some evidence that school-based interventions can increase activity levels and fitness in children.[130] Survey of brief interventions promoting physical activity found that they are cost-effective, although there are variations between studies.[131]
Environmental approaches appear promising: signs that encourage the use of stairs, as well as community campaigns, may increase exercise levels.[132] The city of Bogot, Colombia, for example, blocks off 113 kilometers (70mi) of roads on Sundays and holidays to make it easier for its citizens to get exercise. These pedestrian zones are part of an effort to combat chronic diseases, including obesity.[133]
To identify which public health strategies are effective, a Cochrane overview of reviews is in preparation.[134]
Physical exercise was said to decrease healthcare costs, increase the rate of job attendance, as well as increase the amount of effort women put into their jobs.[135]
Children will mimic the behavior of their parents in relation to physical exercise. Parents can thus promote physical activity and limit the amount of time children spend in front of screens which may decrease the risk of childhood obesity.[136]
Overweight children who participate in physical exercise experience greater loss of body fat and increased cardiovascular fitness. According to the Centers for Disease Control and Prevention in the United States, both children and adults should do 60 minutes or more of physical activity each day.[137] Implementing physical exercise in the school system and ensuring an environment in which children can reduce barriers to maintain a healthy lifestyle is essential.
Worldwide there has been a large shift towards less physically demanding work.[138] This has been accompanied by increasing use of mechanized transportation, a greater prevalence of labor saving technology in the home, and fewer active recreational pursuits.[138]Personal lifestyle changes however can correct the lack of physical exercise.
Research in 2015 indicates integrating mindfulness to physical exercise interventions increases exercise adherence, self-efficacy and also has positive effects both psychologically and physiologically.[139]
Proper nutrition is as important to health as exercise. When exercising, it becomes even more important to have a good diet to ensure that the body has the correct ratio of macronutrients while providing ample micronutrients, in order to aid the body with the recovery process following strenuous exercise.[140]
Active recovery is recommended after participating in physical exercise because it removes lactate from the blood more quickly than inactive recovery. Removing lactate from circulation allows for an easy decline in body temperature, which can also benefit the immune system, as an individual may be vulnerable to minor illnesses if the body temperature drops too abruptly after physical exercise.[141]
The benefits of exercise have been known since antiquity. Marcus Cicero, around 65 BCE, stated: "It is exercise alone that supports the spirits, and keeps the mind in vigor."[142]
Several mass exercise movements were started in the early twentieth century to realise the benefits of exercise. The first and most significant of these in the UK was the Women's League of Health and Beauty founded in 1930 by Mary Bagot Stack that had 166,000 members in 1937.[143]
However, the link between physical health and exercise (or lack of it) was only discovered in 1949 and reported in 1953 by a team led by Jerry Morris.[144][145] Dr. Morris noted that men of similar social class and occupation (bus conductors versus bus drivers) had markedly different rates of heart attacks, depending on the level of exercise they got: bus drivers had a sedentary occupation and a higher incidence of heart disease, while bus conductors were forced to move continually and had a lower incidence of heart disease.[145] This link had not previously been noted and was later confirmed by other researchers.
Physical exercise has been shown to benefit a wide range of other mammals, as well as salmon, juvenile crocodiles, and at least one species of bird.[146]
However, several studies have shown that lizards display no benefit from exercise, leading them to be termed "metabolically inflexible".[147] Indeed, damage from overtraining may occur following weeks of forced treadmill exercise in lizards.[147]
A number of studies of both rodents and humans have demonstrated that individual differences in both ability and propensity for exercise (i.e., voluntary exercise) have some genetic basis.[148][149]
Several studies of rodents have demonstrated that maternal [150] or juvenile access to wheels that allow voluntary exercise can increase the propensity to run as adults.[151] These studies further suggest that physical activity may be more "programmable" (for discusison, see Thrifty phenotype) than food intake.[152]
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Physical exercise - Wikipedia
Exercise and Arthritis | UW Orthopaedics and Sports …
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Last updated: September 23, 2011 Edited by:
Follow our blog http://shoulderarthritis.blogspot.com/ On which we try to provide the best and most current information on shoulder arthritis. Contact If you have questions regarding the ream and run procedure, feel free to email Frederick A. Matsen III M.D. at matsen@uw.edu. If you have questions regarding hip and knee arthritis, feel free to email Seth S. Leopold M.D. at leopold@u.washington.edu.
Part of a treatment program
Bicycling can be great recreational exercise
Exercise is good for almost everyone!
For many years it was thought that people with arthritis should not exercise because it would damage their joints. Now doctors know that when the arthritis is under control, people with arthritis can improve their health and fitness through exercise without hurting their joints.
Exercising for fitness is as important for people with arthritis as for anyone else. It can give you more energy, help you sleep better, control your weight, make your heart stronger, make your bones and muscles stronger, decrease depression, decrease fatigue, improve your self-esteem and sense of well-being, and give you time to socialize with friends.
If you have arthritis, you have more reasons to exercise:
Along with medicines, rest and other parts of your treatment program, regular exercise can help keep your joints in working order so you can continue your daily activities. It may also help prevent further joint damage.
What happens without exercise?
If your joints hurt, you may not feel like exercising. But without exercise, your joints can become even more stiff and painful. This happens because exercise actually keeps your bones muscles and joints healthy.
Because you have arthritis, it is important to keep your muscles as strong as possible. The stronger the muscles and tissues are around your joints, the better they will be able to support and protect those joints--even those that are weak and damaged from arthritis. If you don't exercise, your muscles become smaller and weaker and your bones can become more brittle.
Many people with arthritis keep their joints in a bent position because it's more comfortable. If the joints stay in one position for too long (without movement), they can become stuck in that position. If this happens, you may even lose the use of those joints. Exercise moves these joints and helps keep them as flexible as possible.
Exercise also lifts your spirits. If you're in pain, you may feel depressed. If you feel depressed, you may not feel like exercising. And without exercise, you feel more pain and depression.
Without exercise, you can get caught in a cycle of pain depression and inactivity.
On the other hand, there are some kinds of exercise that are not ideal for patients with certain patterns of arthritis. This article will cover some general recommendations on how patients with arthritis might be able to exercise comfortably and safely.
Types of exercises There are three main types of exercise that can be included in your exercise program: range-of-motion (flexibility), strengthening and fitness.
These types of exercises are discussed in detail later in this article.
Health care professionals
Along with your doctor, there are two other types of health professionals who can help you plan a total fitness program. They can work with you to design a program that meets your specific needs.
Physical and occupational therapists
Physical therapists can show you special exercises to help keep your bones and muscles strong.
Occupational therapists can show you how to do certain activities in ways that will not place extra stress on your joints. They can also provide you with splints or special aids if you need them. Contact your local hospital, county medical clinic or Arthritis Foundation office for more information on how to contact these professionals.
Always check with your doctor, physical therapist or occupational therapist before starting a new exercise program or before changing your current one. They can help you determine the best exercises that meet your needs. If you have had joint replacement surgery also talk with your surgeon.
Therapeutic and recreational exercise
People with arthritis often follow a therapeutic exercise program and also take part in active leisure or recreational exercise. Therapeutic exercise is exercise recommended by your doctor physical therapist or occupational therapist. It includes specific exercises designed to meet your individual needs and achieve specific goals. Recreational exercise is done for fun and general fitness. It includes activities you can enjoy by yourself or with family and friends such as walking, bicycling, swimming and exercise classes. It is not designed specifically for you by your doctor but it is a good idea to discuss your recreational exercise plans with your doctor or therapists.
Don't work too hard
The most common risk to exercise is working your joints or muscles too much. This can happen if you exercise too long or too hard--especially when you're first beginning your exercise program.
Remember: exercise is only one part of your treatment program. Other parts of your program should include:
For more information about arthritis of particular joints, see our articles on hip arthritis, knee arthritis and shoulder arthritis. For more information about joint replacements for arthritic joints, see our articles about hip replacement, minimally-invasive knee replacement and shoulder replacement.
About these exercises
These exercises reduce stiffness and help keep your joints flexible. The "range-of-motion" is the normal amount your joints can be moved in certain directions. If your joints are very painful and swollen, move them gently through their range of motion.
Exercise tips
These exercises can help keep your joints moving. Follow these tips to get the most benefit.
If you have arthritis, you should try to move your joints through their full range of motion every day. Daily activities such as housework, climbing stairs, dressing, bathing, cooking, lifting or bending DO NOT usually move your joints through their full range of motion. They should NOT replace the therapeutic exercises your therapist recommends for you.
Instructions for viewing movies
Below are some range-of-motion exercises for people with arthritis. Although these exercises were selected for their safety and effectiveness, the UW Department of Ortheopedics is not responsible for any injuries resulting from these exercises.
Some of these exercises are illustrated with movies.
Range of motion exercises
Neck
Breathe with the movements, breathing out when your head moves down, breathing in when it moves up. Don't let your shoulders or torso (upper body) sway to the side. Don't do movements that your doctors or therapists have advised against.
Arms
Fingers
Chest and torso
Legs
Click to play Ankle range of motionClick to play Gastroc stretchClick to play Soleus stretch
Click to play Pelvic tiltClick to play Hip liftClick to play Lower back rotationClick to play Double leg pullClick to play Single leg pullClick to play PushClick to play Back pressClick to play Back releaseClick to play Arm reach
Click to play Elbow bendingClick to play Elbow straighteningClick to play Turning palm upClick to play Turning palm downClick to play Stretch for tennis elbow
Click to play Table topClick to play Finger curlsClick to play Finger tip touchClick to play Finger spread
Click to play Hamstring stretchClick to play Hip flexor stretch
Click to play Getting the arm up overhead while lying downClick to play Getting the arm up overhead while sittingClick to play Getting the arm up overhead with a pulleyClick to play Getting the arm up to rotate while lying downClick to play Getting the arm to rotate while standingClick to play Getting the arm up the backClick to play Getting the arm across the body
Click to play Thumb slideClick to play In and outClick to play Thumb roll
Click to play Wrist flexion and extensionClick to play Moving the wrist side to side
About these exercises
These exercises help maintain or increase muscle strength. Strong muscles help keep your joints stable and more comfortable.
Common exercises
Two common strengthening exercises for people with arthritis are:
Do these exercises daily or every other day. On days when you have more joint pain and swelling, you can adapt your program by leaving out or decreasing the strengthening exercises. Ask your therapist or doctor about ways to do this.
Specific strengthening exercises can be done for different joints. These should ONLY be done if they are comfortable. If you have questions about whether you should be doing these exercises, contact your physician.
Instructions for viewing movies
Below are some strengthening exercises for people with arthritis. Although these exercises were selected for their safety and effectiveness, the UW Department of Orthopaedics is not responsible for any injuries resulting from these exercises.
Some of these exercises are illustrated with movies.
Strengthening exercises
Back
Chest and torso
Legs
Calf and Ankle
Click to play Calf strengthening IClick to play Calf strengthening IIClick to play Posterior tibial strengthClick to play Toe flexor strengthClick to play Peroneal Strength WeightsClick to play Peroneal Strength Tubing
Knee
Click to play Quad setsClick to play Straight leg raisesClick to play Short arcsClick to play Wall sitsClick to play Mini squatsClick to play Hamstring strengthening
Click to play Shoulder shrugClick to play Table push upsClick to play BalanceClick to play Stiff arm pullClick to play FliesClick to play Two hand catch
Click to play RhomboidsClick to play Internal Rotation IsometricsClick to play Internal Rotation TubingClick to play Internal Rotation Free weightClick to play External Rotation Free weightClick to play External Rotation IsometricsClick to play Supine Press Two handsClick to play Supine Press One handClick to play Supine Inclined pressClick to play Supine Sitting press
Click to enlarge Figure 1 - Isometric exerciseClick to enlarge Figure 2 - Isotonic exerciseClick to enlarge Figure 3 - Pelvic tiltClick to enlarge Figure 4 - Back erector
Click to enlarge Figure 5 - Angry cat stretchClick to enlarge Figure 6 - Double knee pullClick to enlarge Figure 7 - Half sit-upClick to enlarge Figure 8 - Hip kicker
Fitness exercise is endurance exercise. This means it helps make your heart and lungs stronger and gives you more stamina. It also helps keep your joints flexible and your muscles strong. Fitness exercise also helps you get more quality sleep, control your weight and feel better overall both mentally and physically.
Fitness exercises for arthritis
Some of the best fitness exercises for people with arthritis are walking, water exercise and bicycling.
Walking
Walking is better than running for people with arthritis because it doesn't put as much stress on your joints. It doesn't require any special skill and it doesn't cost a lot. You can walk almost any time and anywhere. If you have severe hip, knee, ankle or foot problems, talk to your doctor: walking may not be for you...but even in that case there are other choices - see water exercise and bicycling below.
Water exercise
Swimming and exercise in water are especially good for stiff sore joints. Warm water helps relax your muscles and decrease pain. The water should be between 83 and 90 degrees. Water helps support your body while you move your joints through their full range of motion. With the water holding you up, there is less stress on your hips, knees and spine. You can do warm-water exercises while standing in shoulder-height water or while sitting in shallow water. In deeper water, use an inflatable tube life vest or ski belt to keep you afloat while you move your arms and legs. Many public pools (as well as private fitness clubs) conduct water exercise and/or water aerobics programs for arthritis patients.
Exercise in the water whether swimming, water aerobics, water walking or water jogging is particularly handy for patients with arthritis of the legs (hips, knees, ankles, feet) for whom a walking program is painful.
Bicycling
Bicycling, especially on an indoor stationary bicycle, is a good way to improve your fitness without putting too much stress on your hips knees and feet. Adjust the seat height so your knee is as straight as possible when the pedal is at the lowest point. The recommended cadence (number of pedal strokes per minute you can count each time your right foot reaches the lowest point as "one") is about 60 per minute. Add resistance only after you have warmed up for five minutes. Don't add so much resistance that you have trouble pedaling.
Gradually build up your fitness exercises to 20 to 30 minutes per day at least three times per week. Fitness exercises should be only one part of your total exercise program. DO NOT substitute fitness exercises for the therapeutic exercises your health professionals recommend.
Communicate with your doctor
Talk with your doctor or therapist to decide what types of exercises are best for you. Your decision will be based on what type of arthritis you have, which joints are affected, what you like to do where you live and other factors.
If you find a program on your own and you have serious joint problems, show a copy of the exercises to your doctor or therapist. They may suggest ways to modify the exercises to protect your joints or may suggest other exercises to add to the program.
When to exercise
In general it is best to exercise:
Here are a few more tips about exercise times:
Before exercising
Massage the stiff or sore areas or apply heat and/or cold treatments to the area. Heat relaxes your joints and muscles and helps relieve pain. Cold also reduces pain for some people. Here are some ways you can apply heat or cold:
In general use warmth before exercise and ice afterwards.
Be sure to apply the heat correctly! Mild heat will give you results. It should feel soothing and comfortable, not hot. Apply it for about 20 minutes at a time. Use cold for 10 to 15 minutes at a time.
Warm up first. Do gentle range-of-motion and strengthening exercises at least 10 to 15 minutes before more vigorous exercise. Begin your activity at a slow pace and gradually work to a faster pace. This helps avoid injuries.
Wear comfortable clothes and shoes. Your clothes should be loose and in layers so you can adapt to changes in temperature and activity. Your shoes should provide good support and the soles should be made from non-slip, shock-absorbent material. Shock-absorbent insoles can also make your shoes more comfortable.
During exercise
Don't hurry. Exercise at a comfortable steady pace and give your muscles time to relax between each repetition. For range-of-motion and flexibility, it is better to do each exercise slowly and completely rather than to do many repetitions at a fast pace. You can gradually increase the number of repetitions as you get into shape.
Breathe while you exercise. Don't hold your breath. Counting out loud during the exercise will help you breathe deeply and regularly.
Continue reading here:
Exercise and Arthritis | UW Orthopaedics and Sports ...
Feeding Your Cat: Know the Basics of Feline Nutrition …
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If you do not want to read this entire webpage, please review this shortened version:
Feeding Your Cat - Short version - 4 pages (updated November 2013)
Many readers of this website have kindly donated their valuable time to translate this important information into various languages. Please click PDF options for more information.
Diet is the brick and mortar of health. This web page lays out some often-ignored principles of feline nutrition and explains why cats have a better chance at optimal health if they are fed canned food (or a balanced homemade diet) instead of dry kibble.
Putting a little thought into what you feed your cat(s) can pay big dividends over their lifetime and very possibly help them avoid serious, painful, and costly illnesses. An increasing number of nutrition-savvy veterinarians, including board-certified veterinary internists, are now strongly recommending the feeding of canned food instead of dry kibble.
The three key negative issues associated with dry food are:
1) water content is too low
2) carbohydrate load is too high
3) type of protein - too high in plant-based versus animal-based proteins
In addition, dry food is very heavily processed which includes being subjected to high temperatures for a long time resulting in alteration and destruction of nutrients.
Dry food is also often contaminated with bacteria, fungal mycotoxins, storage mites/cockroaches and their feces, etc.
Most people who are concerned about their own nutrition have heard nutritionists say "shop the perimeter of the grocery store." This statement refers to the push to get humans to focus on fresh food - not overly processed food found in boxes and cans.
Where do you think kibble would reside in this scenario? Definitely not in the "perimeter"! There is nothing fresh about this source of food and it certainly does not come close to resembling a bird or a mouse.
Also keep in mind that dry foods are not refrigerated and they sit in warm warehouses, on pet store shelves, and in your cupboards for weeks or months before your pets consume them. Fats can easily become rancid, and bacteria will proliferate, in this type of environment.
There is no doubt that dry food is responsible for far more intestinal problems, and other diseases, than most veterinarians and cat owners realize.
Please click on the links below to read more about optimal nutrition for cats.
But my cat is "fine" on dry food!
The importance of animal proteins, versus plant proteins
Fresh vs highly processed with synthetic supplements
Problems with carbohydrates in dry cat foods
Cats need water with their food
Reading a pet food ingredient label
Marketing labels
'Prescription/therapeutic' diets
Common medical problems associated with dry food
The safety of dry food
Tips for Transitioning - Getting dry food addicts to eat canned food
Home prepared raw/semi-cooked and commercial raw meat diets
What I feed to my cats
Some final thoughts
Robbie
My Cat is Doing Just "Fine" on Dry Food!
Every living creature is fine until outward signs of a disease process are exhibited. That may sound like a very obvious and basic statement but if you think about it
Every cat with a blocked urinary tract was fine until they started to strain to urinate and either died from a ruptured bladder or had to be rushed to the hospital for emergency catheterization.
Every cat on the Feline Diabetes Message Board was fine until their owners started to recognize the signs of diabetes.
Every cat with an inflamed bladder (cystitis) was fine until they ended up in severe pain, started passing blood in their urine, and began to refuse to use their litter box because they associated it with their pain.
Every cat was "fine" until the feeding of species-inappropriate, hyperallergenic ingredients caught up with him and he started to show signs of food intolerance/IBD (inflammatory bowel disease).
Every cat was "fine" until that kidney or bladder stone got big enough to cause clinical signs.
Every cancer patient was fine until their tumor grew large enough or spread far enough so that clinical signs were observed by the patient.
The point is that diseases 'brew' long before being noticed by the living being.
This is why the statement but my cat is healthy/fine on dry food means very little to me because I believe in preventative nutrition - not locking the barn door after the horse is gone. I dont want to end up saying oopsI guess he is not so fine now!!" when a patient presents to me with a medical problem that could have been avoided if he would have been feed a species-appropriate diet to begin with.
Of course, in order to be on board with the preventative nutrition argument, a person has to understand the following facts:
1) All urinary tract systems are much healthier with an appropriate amount of water flowing through them.
Dietary water and urinary tract health
2) Carbohydrates can wreak havoc on cats' blood sugar/insulin balance.
Postprandial glycemia
3)Cats inherently have a low thirst drive and need to consume water *with* their food. (A cat's normal prey is ~70 - 75% water - not the very low 5-10% found in dry food.)
4) Cats are strict carnivores which means they are designed to get their protein from meat/organs not plants.
The Carnivore Connection to Nutrition in Cats
Cats Need Animal-Based Protein
Cats are obligate (strict) carnivores and are very different from dogs in their nutritional needs. What does it mean to be an obligate carnivore? It means that your cat was built by Mother Nature to get her nutritional needs met by the consumption of a large amount of animal-based proteins (meat/organs) and derives much less nutritional support from plant-based proteins (grains/vegetables). It means that cats lack specific metabolic (enzymatic) pathways and cannot utilize plant proteins as efficiently as animal proteins.
It is very important to remember that not all proteins are created equal.
Proteins derived from animal tissues have a complete amino acid profile. (Amino acids are the building blocks of proteins. Think of them as pieces of a puzzle.) Plant-based proteins do not contain the full complement (puzzle pieces) of the critical amino acids required by an obligate carnivore. The quality and composition of a protein (are all of the puzzle pieces present?) is also referred to as its biological value.
Humans and dogs can take the pieces of the puzzle in the plant protein and, from those, make the missing pieces. Cats cannot do this. This is why humans and dogs can live on a vegetarian diet but cats cannot. (Note that I do not recommend vegetarian diets for dogs.)
Taurine is one of the most important nutrients present in meat but it is missing from plants. Taurine deficiency will cause blindness and heart problems in cats.
The protein in dry food, which is often heavily plant-based, is not equal in quality to the protein in canned food, which is meat-based. The protein in dry food, therefore, earns a lower biological value score.
Because plant proteins are cheaper than meat proteins, pet food companies will have a higher profit margin when using corn, wheat, soy, rice, etc.
Andy - 18 years ago as a kitten
He still enjoys his meat!
Veterinary nutritionists and pet food company representatives will argue that they are smart enough to know *exactly* what is missing from a plant in terms of nutrient forms and amounts - nutrients that would otherwise be in a meat-based diet. They will then claim that these missing elements are added to their diets to make it complete and balanced to sustain life in an obligate carnivore.
Does anyone really think that humans are that smart?
This is the kind of arrogance that has led to fatal errors in the past. Not all that long ago (1980s) cats were going blind and dying from heart problems due to this arrogance. It was discovered in the late 1980s that cats are exquisitely sensitive to taurine deficiency and our cats were paying dearly for Man straying so far from nature in order to increase the profit margin of the pet food manufacturers.
There are several situations that can lead to a diet being deficient in taurine but one of them is using a diet that relies heavily on plants (grains, etc.) as its source of protein. Instead of lowering their profit margin and going back to nature by adding more meat to the diets, the pet food companies simple started supplementing their diets with synthetic taurine.
This may be all well and good for this particular problem, but how do we know that Man is not blindly going along unaware of other critical nutrients that are missing from a plant-based diet?
Why are nutritionists so arrogant to think that we can safely stray so far from what a cat is designed by nature to eat?
Also note that synthetic taurine is manufactured from a chemical reaction and all taurine (at least that I know of) comes out of China. Given that country's horrible track record with regard to food safety, I certainly would not want to depend on taurine from China's chemical synthesis to meet my cats' taurine needs.
With regard to the overall protein amounts contained in dry versus canned food, do not be confused by the listing of the protein percentages on the packaging. At first glance, it might appear that the dry food has a higher amount of protein than the canned foodbut this is not true on a dry matter basis which considers the food minus the water. Most canned foods, when figured on a dry matter basis, have more protein than dry food. And remember, even if this was not the case, the percentage numbers do not tell the whole story. It is the proteins biological value that is critical.
Let's ask ourselves the following question: How many cats become ill or die from these species-inappropriate diets yet the patient's diet is never even questioned as a possible cause of the illness or death? We cannot answer that question definitively but I have no doubt that the answer would be "many".
Do cats survive on these heavily (synthetically) supplemented plant-based diets? Yes, many of them do.
Do cats thrive on these diets? No, they do not.
Please pay special attention to the words *survive* versus *thrive* as there is a very big difference between the two states of health.
Robbie - hunting his dinner
Fresh vs Highly Processed with Synthetic Supplements
There are two basic ways to meet our nutrient needs:
Eat fresh food with a short ingredient list - or at least one that does not resemble a science experiment full of long names that are hard to pronounce.
Eat highly processed foods that have had much of their nutrient content destroyed or altered, with food chemists 'fixing' the deficit with synthetic supplements. This type of unhealthy diet is consumed under the assumption that humans know exactly what was destroyed or altered during processing and what needs to be added back and in what form and amount.
Again, Man is simply not that smart.
While canned food is not 'fresh', per se, dry food undergoes a harsher processing. It has been cooked at very high temperatures for a long period of time. The extensive cooking required to remove most of the water from the food (70% moisture reduced to 5-10% moisture) significantly alters the biological value of the protein sources and damages other vital nutrients.
Humans then have to guess which nutrients in what form and amounts were destroyed by this cooking process and then try to add them back into the diet. Occasionally 'real food' is used instead of synthetic supplements but those long and hard-to-pronounce names on the ingredient list describe chemically synthesized nutrients.
Given that Man will never be as smart as nature we will never know every detail of a cats normal prey - it is obvious that there is a risk when greed cause humans to stray so far from a cats natural diet.
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Note: I have stopped using the term "grain-free" since it has become somewhat meaningless. Many companies (e.g., Blue Buffalo) tout that their products are "grain free" but then they just load up the food with high carbohydrate ingredients like potatoes and peas which are not grains but still contribute a significant carb load (and plant-based protein) to the food. The "grain-free" descriptive has become very misleading.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
In their natural setting, catswhose unique biology makes them true carnivores--would not consume the high level of carbohydrates (grains, potatoes, peas, etc.) that are in the dry foods (and some canned foods) that we routinely feed them. You would never see a wild cat chasing down a herd of biscuits running across the plains of Africa or dehydrating her mouse and topping it off with corn meal.
In the wild, your cat would be eating a high protein, high-moisture, meat/organ-based diet, with a moderate level of fat and with only approximately 1-2 percent of her diet consisting of carbohydrates. The average dry food contains 35-50 percent carbohydrate calories. Some of the cheaper dry foods contain even higher levels.
This is NOT the diet that Mother Nature intended for your cat to eat.
Many canned foods, on the other hand, contain approximately less than 10 percent carbohydrates.
Please note that not all canned foods are suitably low in carbohydrates. For instance, most of the Hill's Science Diet (over-the-counter) and the Hill's 'prescription' diets are very high in carbohydrates and are not foods that I would ever choose to feed.
Cats have a physiological decrease in the ability to utilize carbohydrates due to the lack of specific enzymatic pathways that are present in other mammals, and they lack a salivary enzyme called amylase.
Cats have no dietary need for carbohydrates and, more worrisome is the fact that a diet that is high in carbohydrates can be detrimental to their health as is explained below.
With this in mind, it is as illogical to feed a carnivore a steady diet of meat-flavored cereals as it would be to feed meat to a vegetarian like a horse or a cow, right? So why are we continuing to feed our carnivores like herbivores? Why are we feeding such a species-inappropriate diet? The answers are simple. Grains/potatoes are cheap. Dry food is convenient. Affordability and convenience sells.
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%PDF-1.4 1 0 obj << /Title (How To Lose Weight Fast) /Creator (wkhtmltopdf 0.12.2.2) /Producer (Qt 4.8.6) /CreationDate (D:20160904005342+03'00') >> endobj 3 0 obj << /Type /ExtGState /SA true /SM 0.02 /ca 1.0 /CA 1.0 /AIS false /SMask /None>> endobj 4 0 obj [/Pattern /DeviceRGB] endobj 6 0 obj << /Type /XObject /Subtype /Image /Width 315 /Height 94 /BitsPerComponent 8 /ColorSpace /DeviceGray /Length 7 0 R /Filter /FlateDecode >> stream xKq}w~_7l9%O% JH+d[C.:E][vAKfV7_x=O>|dRTBH;,EUL{ F!:@6 zV^eo,Q7@^mk[S#wv?GRv>y%zDdZ6UsgWcwu :"Ksb1 zvBkDr.z#z^O^!+tJ>g:De>t1`Lc:t01`Lc:t01`Lc:t01`Lc:t01`Lc:t01`Lc:t01`Lc:t01`Lc:?L%d:Hel{+z"6J );6P )n)=CB_oZy-MCthn)v)b7wc<7UsWKkHcE)hrjI:hD:D_pZu^ 0B~:y:#dw:CH[TZhtyjO&g6gjfU75 endstream endobj 7 0 obj 728 endobj 8 0 obj << /Type /XObject /Subtype /Image /Width 315 /Height 94 /BitsPerComponent 8 /ColorSpace /DeviceRGB /SMask 6 0 R /Length 9 0 R /Filter /FlateDecode >> stream x?hU"-mx--^Wl`%l0!MX"0.NPRXP-TPwf$H53sf$;F *TPYAh[ H6uAu2"HKl}Q}Z}IY K6(H xuD"vGluSDF"|g"HJAZHFD"_$*%`IuvD"X%^X%^ XejfoWus5=Hk{xpnZD.RIsixw9>a+!hrNX$?9vZ-9Lg4`^m;z;Peq-!>ma{oWn[iZV-~`'K99M'a'SD,R{V? leja'k3:SiZ~&|g5JX$}:s}o QzLfds%5~LcswlA Read more: So what exactly is the Hcg Diet Plan, and why are so many millions of people raving about the rapid and long term weight loss effects? 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Even if you are following a different protocol, it is still suggested that you read the original manuscript to understand how the diet works and the important aspects of the protocol that will ensure your weight loss. The original manuscript can be found here: Pounds and Inches by Dr. A.T.W. Simeons. Here is the original post: If youre looking for the best strategy to dramatically improve your health, then youve come to the right place. Many people today struggle with weight issues, diseases, and other health problems that impair their ability to enjoy life. Many resort to pharmaceutical drugs and other conventional methods to relieve their symptoms, but these are actually just Band-Aid solutions that typically result in more harm than good. What they dont realize is that they can significantly improve their health by just changing their diet and eating habits. And this program will help you achieve exactly that. Conventional physicians, nutritionists, and public health experts have long claimed that dietary fat promotes heart disease and obesity. This deception caused people to follow conventional low-fat, high-carb diets, which ruined the health of millions. Today, the general guideline for dietary fat intake is that it should only be 10 percent of your overall diet. I believe that this is one of the most destructive health recommendations that have pervaded the U.S. food system, because you need at least 50 to 75 percent of your daily calorie intake in the form of healthy fats. This is one of the basic principles that I have incorporated in my Nutritional Plan. So what is good fat and how can you distinguish it from unhealthy ones? Well discuss this more in detail as you go along this program. Saturated fats from animal and vegetable sources are an important component of this program, as they provide you with a number of important health benefits and help in the proper functioning of your: Saturated fats also promote satiety, reducing your hunger pangs so you avoid binge eating and unhealthy food cravings. By following this high-fat, low-carb diet, you will be able to optimize your weight and avoid virtually all chronic degenerative diseases. The original food pyramid created by the U.S. Department of Agriculture (USDA) promotes a diet that has grains, pasta, and bread at its base (meaning they make up the majority of your diet) and fats at the top, or the smallest portion. But this can spell trouble, as grains break down into sugar in your body, driving insulin and leptin resistance. I strongly believe that for optimal health, you should follow the opposite: increase your intake of healthy saturated fats and limit your grain and sugar intake. Ive created my own Food Pyramid based on this ratio.
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Take Control of Your Health With My Nutrition Plan
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I also believe that you should always be conscious of what you eat this means avoiding all processed foods that are loaded with additives, harmful chemicals, and genetically engineered ingredients that could put your health at risk.
The reason why I am so passionate about sharing information about healthy eating and exercise, as well as other lifestyle changes like stress management, is it can help keep you OUT of the doctor's office, or even worse, the hospital. Hospitals are actually notorious breeding grounds for medical errors and infections, and those with compromised immune systems can easily fall victim.
And if you think taking prescription medications and antibiotics is a viable solution, think again. These drugs not only expose you to harmful side effects, but they also lead to the proliferation of antibiotic-resistant diseases.
To get a clearer picture of just how the modern American medical system has bumbled its way into becoming the leading cause of death and injury in the United States, watch the video below, Death by Medicine.
This Nutrition Plan is divided into Level 1 and 2. Level 1 is for beginners, such as those who are new to this website and are not yet fully familiar with my health recommendations.
However, if you are already implementing most of my health advice, then you can proceed to Level 2. This is also recommended for people with serious medical conditions who are looking for extensive measures to promote healing and health.
So how will you know if youre ready to move on from Level 1 to Level 2? Its simple: use these three health indicators. Once they are in their optimal ranges, you will feel comfortable and confident enough to move on to the next level.
Insulin Resistance
If you consume a diet consistently high in grains, sugar and non-fiber carbohydrates, then chances are very high that you are struggling with this insulin resistance. This condition happens when your body becomes sensitized to the rapid insulin production caused by excessively high sugar intake. When your body becomes used to this large surge of insulin, it eventually causes resistance, which can then lead to diabetes.
Before starting this program, have your fasting insulin level checked through a fasting blood insulin test. This is relatively inexpensive and can be done by any commercial laboratory. Knowing your insulin and leptin ranges can help you assess how well you are progressing in the program.
A normal fasting blood insulin level is below 5, but ideally, you should strive for below 3. Most labs will have reference ranges, but you can safely ignore these as they are based on normals of a population that has highly-disturbed insulin levels.
If your level is above 5, its good to significantly consider reducing most sugars and grains (even whole grains), until youve lowered your level. Once youve reached the normal level, you can reintroduce grains in your diet (but still keep your intake in moderation).
Waist Size
Your waist size gives a good indication of the amount of fat youre carrying, particularly around the stomach area, and is the best and simplest anthropometric measure of your total body fat. In fact, it is more efficient that body mass index (BMI), as it can factor in how muscular you are.
Your waist size can also determine how much intra-abdominal fat mass this is the dangerous type of fat that surrounds your internal organs, and is strongly linked to type 2 diabetes, non-alcoholic fatty liver disease, and heart disease.
To find out your waist size, take a tape measure around your waist and comfortably measure the distance around the smallest area below the rib cage and above your belly button. Use these charts to find out if you have a healthy waist circumference:
For men, between 37 (94 cm) and 40 inches is overweight and more than 40 inches is obese.
For women, between 31.5 (80 cm) and 34.6 inches is overweight and more than 34.6 inches is obese.
Ideal Cholesterol Ratio
I first opened my medical practice in the mid 80s, and during that time, cholesterol (and the fear of having too high a level), was something that was rarely discussed unless of course your level was over 330 or so. But now, many people believe that they must keep their cholesterol levels as low as possible, otherwise your health will suffer.
In reality, you NEED cholesterol. Its crucial in the production of hormones, cell membranes, vitamin D, and bile acids that help digest fat. Cholesterol also plays an integral part in memory formation and neurological function.
So if you want to learn your risk for heart disease, take note of these indicators instead:
The simplest way to lower your high iron levels is to donate your blood. If that is not possible, a therapeutic phlebotomy can effectively eliminate the excess iron from your body.
Once you get started with this program, you will notice remarkable improvement in your health, anywhere between a few days to a few weeks. If you dont feel any noticeable change, your body may be telling you that you should consult a knowledgeable health care professional who can understand your insulin and fat biochemistry and fine-tune your individual program.
These recommendations are generally safe, but if any of these make you feel nauseous or sick in any way, then please stop immediately. Listening to what your body is telling you is the smartest way to gauge whether or not this plan is working for you.
Remember, there is no charge for this life-saving information in this Nutrition Plan. It is my gift to you and your family to help offset the massive confusion, misinformation, pain and suffering that the conventional medical system has likely given you.
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Eating healthy is certainly not about being perfect. Most people tend to get much better results when they start small and make incremental changes to their current diet.
Anne Ricci
Founder of AnnesHealthyKitchen.com, helping women solve their health and weight puzzle.
Moving forward, try to accept foods for what they are -- food. If you like the way a food tastes, it makes you feel good, and you are in the mood for it, then that sounds like a great choice... no matter how much fat or calories it contains. If you don't enjoy the taste of a food, aren't in the mood for it, or it doesn't make you feel very good then it probably isn't a stellar choice for you no matter how many celebrities you've seen eating/drinking it.
What if, instead all the negative food-body thoughts, feeling like a failure, and regret-eating, we could have a lighter more positive touch and just make a few super do-able substitutions to our recipes?
In a recent report published by the Centers for Disease Control that ranked 47 "powerhouse fruits and vegetables," kale placed only 15th (with 49.07 points out of 100 for nutrient density)! Here's a roundup of the 10 leafy green cousins that researchers say pack a greater nutritional wallop.
David Zinczenko
The New York Times best-selling author of Eat It to Beat It!, Eat This, Not That and The Abs Diet, and the Nutrition and Wellness Editor at ABC News
Here are a few tips for choosing a healthy snack: eat real food, keep it portion-controlled (and calorie-controlled), aim for a fruit or veggie serving, and try to get some protein or fiber in your snack to help you feel full and stabilize blood sugar.
Dr. Lisa Young
Internationally-recognized nutritionist; International Speaker; Adjunct professor of nutrition at NYU; Author, 'The Portion Teller Plan'
If I eat hot peppers or tree nuts, the reaction can range from uncomfortable at best to life-threatening at worst. Having been both hostess and guest in this situation, I can offer some advice to those who are considering welcoming a restricted eater to their meal or their food-related event.
Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per 1/2-cup serving, they deliver steady, muscle-friendly energy.
David Zinczenko
The New York Times best-selling author of Eat It to Beat It!, Eat This, Not That and The Abs Diet, and the Nutrition and Wellness Editor at ABC News
The concept is this: Humans evolved on a diet very different from today's eating habits. Therefore, the Paleo proponents argue, to be healthier, leaner, stronger and fitter, we must re-think our diet and remove some of the food groups we consider basic.
You are your most valuable asset, and you're also stuck with yourself for a long, long time. With that in mind, use last night's cookie hoedown as a way to figure out the ways in which you need to take better care of yourself instead of yelling at yourself for the next three days.
Compelled by my compounding fatigue and stomachaches, I waved the white (and red and green) flag, and embarked on my gluten-free adventure. I didn't realize that the benefits of a gluten-free diet would contribute to the improvement of other aspects of my life.
Celia Kaye
Author of the children's book, "The Adventures of Celia Kaye," available through Amazon and Barnes & Noble. Fitness Nutrition Specialist (NASM), certified mat Pilates instructor, and gluten-free lifestyle writer.
If you've made the choice (or goal) of going completely meat-free, don't allow your surroundings and your own fears to stop you. Hopefully, these tips can be one step towards helping you achieve the changes in your diet that are important to you.
Known as the "fruit of the gods," figs are in season now, but they're nothing new. In season from from June to early Fall, the sweet fruit were used by the Greeks as signs of prosperity and for early Olympic training. For the food nerds among us, a mini fig tutorial.
I wore what I didn't eat like a badge of honor. As a certified health coach, I felt like it was important to "walk the talk" and make sure that I was taking exceptional care of myself; but like every other thing in life, you can take even good things too far!
I secretly (publicly) would love it if he would learn to love produce the way I do, the same way I know he wishes I would eat a steak. At this point, though, besides it having no appeal, I'm pretty sure my body would violently reject red meat, were I to eat it.
Holly Leber
Journalist, food geek, wishful world traveler, aspiring professional sassafras.
Do candy bars have a tendency to jump off the shelves and into your cart when you're at the supermarket? You're not alone. From the weekly circulars to the cash register, the entire grocery-shopping experience is designed to ensure you spend as much time and money on junk food as possible.
David Zinczenko
The New York Times best-selling author of Eat It to Beat It!, Eat This, Not That and The Abs Diet, and the Nutrition and Wellness Editor at ABC News
When it's hot outside and you're keeping active, dehydration can leave you feeling light-headed and disoriented. Cooling off with refreshing beverages can keep your body hydrated and your waistline intact -- if you know which ones to drink.
Sylvia E. Melndez-Klinger
Registered dietitian, certified personal trainer, nutritional consultant and founder of Hispanic Food Communications
No one would ever say "just try one cashew" to someone with a severe nut allergy, so why do they say "just take one bite" to people with wheat allergies?
Celia Kaye
Author of the children's book, "The Adventures of Celia Kaye," available through Amazon and Barnes & Noble. Fitness Nutrition Specialist (NASM), certified mat Pilates instructor, and gluten-free lifestyle writer.
The secret to eating while traveling is to identify the difference between eating and over-eating. Eating is enjoying food. Overeating is when you no longer taste the food. You are stuffed yet continue to eat.
Margaret Marshall
Author: Healthy Living Means Living Healthy...Lose Weight, Feel Great
My father nicknamed me "20 Questions" by the time I was 5 years old. Often times I would blurt out my next question as my parents were still rattling off the answer to the previous one, antsy to address the next puzzle piece in my mind.
Alena Hall
Associate Third Metric Editor, The Huffington Post
Eliminating sugar from your diet can be done. If you do decide to go sugar-free, one of the best ways is to go cold turkey. Cut out sugar completely with these simple steps and you could be craving-free in a week.
Wellness Today
Holistic Wellness Experts from the Institute for Integrative Nutrition
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