Category Archives: Diet And Food

18-10-2011 15:04 Welcome to the workout diary ep. 1 Subscribe to stay up to date with new diets and supplement reviews and take an inside look at the workouts in the gym as well Also look out for some funny videos of Louie! Workout diary Trying to gain weight and gain more muscle Three parts the work out the diet and the behavior The diet: The amount of meals you have in a day is going to depend on how many hours of the day you're awake The key is going to be having one meal every hour and a half to two hours It is necessary to have as many calories as possible and as many grams of protein as possible It is important to have as many meals as possible but also have a medium-size meal and it's important not to overstuff yourself I try to match my whole meals with my liquid meals being the shakes. for example if I have four whole meals in a day I will try to have for weight gain shakes Morning: Sample diet schedule: 8 AM have a bowl of cereal. Preferably a cereal that has protein. you can also try having a banana or some other fruit 9:30 AM have your first weight gain shake with about 900 to 1000 cal and about 50 g of protein. With this I consume one serving of multivitamin and two servings of vitamin C 10:30 AM to 11 AM have a protein bar somewhere between 15 g of protein to 25 g of protein. 12 PM to 1 PM have your first decent sized meal. I like to rotate between chicken and beef and rotate between white rice and brown rice. A simple diet with not much boil or fried food is always best and ...

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How to gain weight SAMPLE DIET - Video

When it comes to "diet," most people think more about calories than nutrition. Those who are concerned about nutrition often buy into advice given by media-based experts. They may even change the food they eat to match recommended diets, going gluten free or carb free or some other food fad of the moment.

But taking general diet advice from a magazine or TV show guest is similar to listening to some "expert" recommending a size nine pair of shoes — they may fit or they may not, depending on individual foot size.

To get it right, your diet must be individualized personally for you. If you're an athlete, or live an active lifestyle, your body will use vitamins, minerals, calories, proteins and carbohydrates differently than a more sedentary person. In addition, even a personalized diet should change according to circumstances. If you're taking a two-week beach vacation, which will be spent mainly lying in the sun instead of hitting the gym three or four times a week, adjust your diet for the inactivity. Otherwise, you'll be taking home the souvenir of a new layer of fat.

Most athletes know that they need protein to help repair muscles after a hard training session or a competition. But chowing down a platter-sized steak isn't the answer. First, no matter how strenuous the workout or event, recovery doesn't require a large amount of extra protein. Second, any protein not immediately needed by the body will be stored as fat.

One of the vitamins most neglected by athletes is the B complex, consisting of eight different vitamins that are usually found together in food such as meat and fish. B1 (Thiamine) and B6 (Pyridoxine) are specifically required by athletes. Studies have shown that athletes without enough B1 and B6 have lower energy levels and will train or compete less effectively than they do with a sufficient supply. But here's the complicated part: the B complex is water soluble. That means it is quickly flushed out of the body in urine. So eating a meal full of the B complex in the morning won't help you much in the afternoon. Smaller and more frequent meals as well as supplements will help maintain your B level. In addition, taking one B factor alone may be useless if you don't have all the other factors. The body needs them all to metabolize any individual part of the B complex.

Active humans burn lots of calories. The bad news is that this process creates free radicals, which cause both cellular and DNA damage. But our bodies have a natural defense system which neutralizes free radicals, an antioxidant system that's even more developed in well-conditioned athletes. But those who want to ensure the elimination of any free radicals should eat foods high in the nutrients C, E and A. The most easily metabolized form of vitamin A is from red or orange vegetables like tomatoes and carrots.

Finally, water is a necessary part of your diet. Proper hydration should start several days before a competition so that all tissues contain maximum water. If you're getting dehydrated during a workout or long event, you may feel it as a dry mouth or twitchy and cramping muscles rather than thirst. If you need hydration fast, go for cold, rather than air temperature water. Cold liquid is absorbed faster than warmer water, and it also cools your internal temperature, which has been heated up by activity.

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Is your diet right for you?

Arianna Huffington talks often about how the key to her productivity is sleep.

It's a smart suggestion, not least because so many of us still imagine that the more we work, the more productive we are. For over a hundred years or more, this has been deemed nonsense.

The first productivity studies were conducted by Ernst Abbe at the Zeiss lens laboratories in the 1880s. They indicated what every other productivity study has shown since: that, up to around 40 hours a week, we're all pretty productive but, after that, we become less able to deliver reliable, cost-effective work. Why? Because when we get tired, we make mistakes—and the extra hours we put in are absorbed by correcting our errors. This is demonstrably true in industries like software coding, in which mistakes can cost a lot of time to put right. But it is equally true in manufacturing where more units of production also mean more flaws and waste.

Even though the data around productivity has proved pretty remorseless, humans have found the message hard to accept. It seems so logical that two units of work will produce twice the output. Logical but wrong. The critical measure of work isn't and never should be input but output. What matters isn't how many hours your team puts in, but the quality and quantity of work they produce.

Which is where sleep comes in. Although we might all like to imagine that we can work happily through the night, once again the data's all against us. Lose just one night's sleep and your cognitive capacity is roughly the same as being over the alcohol limit. Yet we regularly hail as heroes the executives who take the red eye, jump into a rental car, and zoom down the highway to the next meeting. Would we, I wonder, be so impressed if they arrived drunk?

The reason sleep is so important is because fatigue isn't simple. When we are tired, our performance doesn't degrade equally. Instead, when you lose a night's sleep, the parietal and occipital lobes in your brain become less active. The parietal lobe integrates information from the senses and is involved in our knowledge of numbers and manipulation of objects. The occipital lobe is involved in visual processing. So the parts of our mind responsible for understanding the world and the data around us start to slow down. This is because the brain is prioritizing the thalamus—the part of your brain responsible for keeping you awake. In evolutionary terms, this makes sense. If you're driven to find food, you need to stay awake and search, not compare recipes.

After 24 hours of sleep deprivation, there is an overall reduction of six percent in glucose reaching the brain. (That's why you crave donuts and candy.) But the loss isn't shared equally; the parietal lobe and the prefrontal cortex lose 12 percent to 14 percent of their glucose. And those are the areas we most need for thinking: for distinguishing between ideas, for social control, and to be able to tell the difference between good and bad.

I've sat in many boardrooms through the night, at the end of which seriously bad deals were done, I've seen the cost of sleep deprivation. Not just in bad tempers, bad diets, and bad decisions. But in the loss of truly productive work and discussion that could have been less heroic but a lot more valuable.

This post originally appeared at Inc.

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Why Skimping On Sleep And Working Overtime Is Killing Your Productivity

30-01-2012 03:56 Today Sarah Mae and her cousins start to train for the 10km Gold Coast Marathon 🙂

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TRAINING FOR A 10K - Liana and Sarah's 8 months of The Earth Diet DAY 89 - Video

Time to dust off the bathroom scale, learn how to open a bag of
carrots and shop for new books that promise better health,
smaller waists and lifetime sex appeal.

This year's crop of diet-resolution aids doesn't just hope to
help your weight-loss efforts. Most come with a secondary
promise: brain health, balanced hormones, lower blood sugar,
pain elimination.

Here's a sample of what's new:

The New Atkins for a New You Cookbook

by Colette Heimowitz

The diet that shouts "Lose up to 15 pounds in 2 weeks!" now has
a cookbook of 200 low-carb recipes you can make in 30 minutes
or less. It hardly sounds like a diet if you get to eat
Lime-Chili Grilled Wings or skirt steak with chimichurri sauce.
Even its No-Bake Cheesecake doesn't sound half bad.
(Touchstone; $19.99)

Master Your Metabolism

by Jillian Michaels

The book by "The Biggest Loser's" meanest trainer ever is now
out in paperback. Michaels reaches out to yo-yo dieters with a
plan that promises to tap into fat-burning hormones. She urges
readers to dump "anti-nutrients" such as hydrogenated fats,
refined grains, high-fructose corn syrup and artificial
sweeteners in favor of lean meats, whole grains and fresh fruit
and vegetables. (Three Rivers Press; $15)

The Doctors 5-Minute Health Fixes

by The Doctors, with Mariska vanAalst

The physicians known for their popular TV show offer quick
advice — now in paperback — on a variety of health topics,
including weight. Diet advice boils down to five tips: Cook
your own food at home; get help if you're an emotional eater;
walk 30 minutes a day, five days a week; eat carbs, protein and
fat at every meal; watch portion size. (Rodale; $17.99)

The Women's Health Diet

by Stephen Perrine, with Leah Flickinger and the editors of
Women's Health

If you can remake your body in "just 27 days" like the book
cover promises, maybe your body wasn't in such bad shape after
all. Still, if you focus on healthy foods, get rid of sugary
drinks and exercise as the book advocates, you'll likely lose
fat and build muscle — and that's what we're all after, right?
Its authors spend a fair amount of space going over the
"Secrets of the Slim" — eating fresh produce, never skipping
breakfast, learning to love salad. It provides plenty of
resources to help you navigate supermarket aisles and
restaurant menus. (Rodale; $25.99)

The Men's Health Diet

by Stephen Perrine, with Adam Bornstein, Heather Hurlock
and the editors of Men's Health

This version for men is much like its women's counterpart, save
for language that's more likely to appeal to guys. For example,
"Secrets of the Slim" becomes "Rules of the Ripped." Its list
of "best foods" for men are much like those of women, but
organized differently and geared to men's tastes. (Rodale;
$25.99)

The Diet Detective's All-American Diet

by Charles Platkin

The book's cover refers to Platkin as a "Dr.," but he's a
Ph.D., not an M.D. This public-health advocate has put forth a
book that would appeal only to people who don't want to cook
and have no interest in learning how. It focuses on exercise in
one short chapter, then lays out a plan for building meals and
menus out of convenience foods such as Pop-Tarts (no kidding),
instant oatmeal, Jimmy Dean sausage biscuits and Stouffer's
lasagna. Not to completely diss the plan; it includes hundreds
of convenience foods, including some that are lower in sodium,
fat and/or sugar and will surely help you control how much you
eat. (Rodale; $19.99)

Six Weeks to Skinny Jeans

by Amy Cotta

The author's picture-perfect derriere on the cover will surely
catch the attention of any woman who's looked backward at a
three-way mirror and shuddered. Cotta, a Nashville-area fitness
trainer, provides before and after photos of her clients — real
women with lives, jobs, children and imperfect bodies - who —
lost a jeans size or two in six weeks. Her plan will have you
watching your carbs, relying on low-glycemic "skinny" foods,
working out and keeping a diet-exercise log. (Rodale; $24.99)

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New crop of diet books goes beyond weight loss

NEW YORK (Reuters Health) - Sticking to diets with strict
proportions of fat, carbs and protein may not be more effective
for people who want to lose weight and fat mass than simply
cutting back on calories, according to a new comparison of four
diets.

The results suggest that it doesn't matter where the calories
come from, as long as dieters reduce them.

"If you're happier doing it low fat, or happier doing it low
carb, this paper says it's OK to do it either way. They were
equally successful," said Christopher Gardner, a Stanford
University professor who was not involved in the study.

Dr. George Bray, who worked on the new study, said earlier
research had found certain diets -- in particular, those with
very little carbohydrate -- work better than others. Diet books
also often guide consumers to adopt a particular type of meal
plan, such as low-fat or low-carb-high-protein diets.

But there hasn't been a consensus among scientists.

So Bray, of Pennington Biomedical Research Center in Baton
Rouge, Louisiana, and his colleagues randomly assigned several
hundred overweight or obese people to one of four diets:
average protein, low fat and higher carbs; high protein, low
fat, and higher carbs; average protein, high fat and lower
carbs; or high protein, high fat and lower carbs.

Each of the diets was designed to eliminate 750 calories a day
from the people's energy needs.

After six months and again at two years after the diets
started, the researchers checked in on people's weight, fat
mass and lean mass.

At six months, people had lost more than nine pounds of fat and
close to five pounds of lean mass, but some of this was
regained by the two-year mark.

People were able to maintain a weight loss of more than eight
pounds after two years. Included in that was a nearly
three-pound loss of abdominal fat, a reduction of more than
seven percent.

The team found no differences in weight loss or fat reductions
between the diets.

"The major predictor for weight loss was 'adherence.' Those
participants who adhered better, lost more weight than those
who did not," Bray told Reuters Health in an email.

But sticking to a diet is tough, Gardner said. Many of the
people who started in Bray's study dropped out, and the diets
of those who completed it were not exactly what had been
assigned.

For example, the researchers hoped to see two diet groups get
25 percent of their calories from protein and the other two
groups get 15 percent of their calories from protein. But all
four groups ended up getting about 20 percent of their calories
from protein after two years.

"They did have difficulties with adherence, so that really
tempers what you can conclude," Gardner told Reuters Health.

Because many people struggle with dieting, Gardner said, they
should select the one that's easiest for them to stick with.

Bray recommended a diet developed by some of his co-authors,
and which is also endorsed by the National Institutes of
Health, called the DASH plan, or Dietary Approaches to Stop
Hypertension.

"We would encourage patients to follow this diet modified as
they and their Health Care Provider chose to emphasize
macronutrient changes that they thought might work best for
them," Bray said.

He added that it will be important for future research to
determine how best to get people to maintain their diets.

"This area of 'weight loss and weight maintenance' seems to me
to be one where fresh insights are most needed," Bray
concluded.

SOURCE: American Journal of Clinical Nutrition, online January
18, 2012.

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Study: Calories Count, But Not Where They Come From

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Common Gastro Disease Occurs Even With High-Fiber Diet

23-01-2012 09:29 diet.com Learn how to stretch your hamstrings! This video features Sarah Dussault and Jessica Bergenfield.

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How to Stretch Your Hamstrings - Video

21-01-2012 16:57 Today Sarah shows us how to make a Green drink using only 4 ingredients 🙂 http://www.theearthdiet.com

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GREEN BREAKFAST SMOOTHIE - Liana and Sarah's 8 months of The Earth Diet DAY 80 - Video

18-01-2012 13:57 If you've ever thought about going on a diet, you've probably run across lots of information on the importance of protein for insuring good health and losing weight. But are all proteins the same? Akiba Howard takes a look at protein, how it works, and just how much you need to stay healthy.

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Fast Facts About Food - Protein In Your Diet: America's Heartland - Video