Workout Tips and Diets for Abs

When you're working out you want to make sure you are doing heavy compound movements. When I say heavy it does not mean you want to max out or go to one rep max or something like that. You want to keep your rep range from about 6 to 10 reps. Now here is the key, if you are a beginner and just starting off you want to keep your rep range a little higher because you want to make sure you are safe and that your form is really good before you go ahead and get your reps down To about six. But if you have been working out for a little while and know most of the exercises, try to keep anywhere between 6 to 8 reps, at the most 10 reps. Keep it heavy, and here is the reason why. When you're working out you want to go ahead and start your muscles, if you go too light you're only going to build endurance and that is what most guys do most of the time. Light weight does not get you ripped. Doing 50 curls with light weight does not do anything, but maybe build endurance. If you are trying to get lean and ripped do not worry about the light weight, go heavy, go compound, and you want to work and stimulate 6 to 8 muscle groups at one time.

Let's say you are working on chest and shoulders today. You will normally work on 6-8 muscle groups very easily when you are doing compound movements, by using your core, by using your triceps, by using your legs when you are possibly standing and doing military press. There are so many other muscle groups working even thought you might only be working on chest and shoulders. This is the difference between doing compound movements vs. Doing isolation where you stick your body into a machine where pretty much everything is relaxed except for that one muscle being worked.

You burn a lot more calories with heavy composite movements, and it drives your metabolism super high. So if your work outs involve 80% isolation workouts, you will have to work out 3 to 4 times harder with little to no results in weight loss, lean muscle building, calorie burning and metabolism increase.

So if you want to get abs, yes excise is very important, but you also need to have your eating and nutrition handled too. Now this does not mean you have to deprive yourself or go on a diet. The key here is just making it simple, there is so much misinformation out there about dieting and what you should eat, put forth by gurus and experts that make things very completed and designed to open the door to you spending more money. Very simple, you need lean meats, vegetables, fruits, and some natural carbohydrates depending on your goals. The things to avoid would be refined carbohydrates, refined sugars and refined fats.

My system is good because it makes healthy eating very simple. What I do is cook a lot of food in advance of the week and make a lot of prepared meals that we can just stick in the microwave and within three minutes we have a healthy meal. I would say for healthy eating that is going to be the key. Find a system that makes it simple where you do not have to keep thinking about it. You can eat healthy without it having to be like a chore.

Here is an example of what I eat much of the time. For meats, I like to eat lean chicken breast, tilapia, and egg whites, this being a very lean protein source. Vegetables, anything is ok, but for me, I like to eat broccoli and green beans, because they are easy to prepare. For carbohydrates, sometimes I eat beans and sometimes I go with brown rice and on occasion the sweet potato. This is a good example of what I eat and what is really simple and easy to prepare. In the end you spend very little time in the kitchen, you do not have to wash tons of dishes and eating time is simple and quick. You need to start eating clean.

The last thing you want to do is go ahead and get the right advice. When you talk or listen to somebody make sure they know what they are talking about. Here is a pretty easy way to tell if you should listen to someone:

A. Take a look at them, see what they look like. If you have someone who is out of shape and overweight and they are helping others who are in the same condition, all you have is the blind leading the blind. You will waste a lot of time and money. Both are involved in misinformation.

B. Make sure the person has done it himself as well as helped someone else do it. They understand their bodies and they are able to pass on their knowledge to different body types.

Civil War Food – What Union and Confederate Soldiers Ate

The modern U.S. army has a wide array of food products available to them in base camps and in the field. There are a large number of MREs (which are actually quite tasty) and other portable foods available to them when on missions and when stationed in hostile terrain. And when posted at an established base camp, the food that is prepared is also quite good. A large part of this is of course the ready availability of large quantities of any sort of food imaginable in today’s modern environment. In fact, today’s soldiers have the best food ever made available to a fighting force.

But it wasn’t always that way.

Take the Civil War. Civil War food kept the soldiers fed and not much else. Lets take a look at the diet that comprised the typical Civil War food ration. There were several issues that affected the food that was supplied to the Civil War soldiers. These include the organization of the Commissary Department – which was tasked with the acquisition and distribution of food to the soldiers in the field, the season which determined if fresh food was available or if it was preserved in some way and the ability of the food to stay good for long term storage and transportation.

Prior to the war, the concentration of Commissaries was in the North so when the Civil War began, the North had a great advantage as they already had an existing Commissary Department that was already trained in how to acquire and transport food to soldiers in the field. Their job was to work with the troop numbers and schedules and keep a constant supply of foods going to each area where troops were stationed so that the soldiers could keep on fighting without worrying about where their next meal would be coming from. It took the Confederacy several years to develop a working Commissary so being a soldier of the South was more difficult. It required real dedication to be fighting when you didn’t know where your next meal was coming from. Because of this lack of infrastructure, the South had to do a lot of foraging for food between battles until the supply lines were up and operational.

Civil War soldier food was typically very simple fare – often consisting of meat, coffee, sugar and hardtack – a type of dried biscuit. The meat was often salted or dried so it would last a bit longer and fruits and vegetables were rarities on the battlefield. Because the soldiers were often in the field, they needed to carry rations with them. They had a special bag – called a haversack – which was made of canvas with an inner cloth bag that could be washed to get food debris cleaned out once in a while. But even with this design, the bags were often quite contaminated and foul smelling. Cleanliness was typically not high on the Civil War soldiers priority list.

Union soldiers and Confederate soldiers typically had a different mix of rations. A Union soldier might have salt pork, fresh or salted beef, coffee, sugar, salt, vinegar, dried fruit and vegetables. And if it was in season, they might have fresh carrots, onions, turnips and potatoes. A Confederate soldier typically had bacon, corn meal, tea, sugar, molasses and the very occasional fresh vegetable.

The other difference in Civil War food between the Union and Confederate armies was the type of bread product they had available to them. Confederate soldiers had something called “Johnnie Cake” that they made in the field from cornmeal, milk and a few other ingredients. The Union soldiers had hardtack, also referred to as “tooth dullers” or “sheet iron crackers”. Hardtack was manufactured in large factories in the North and was a staple food for the Union soldiers. Hardtack got its name because it was often not used until months after it was made and during that time, it hardened rock solid which is how it got its nicknames.

As you can see, food has come a long way due to the advent of technologies that allow for better preservation of a wide variety of foods. Gone are the days of weevil infested hardtack. They have been replaced with modern vacuum seal technologies that allow foods to stay fresh and tasty years after they have been packages. And since they say an army is run by its stomach, it is no surprise that the modern soldier is the best the world has ever seen.

Weight Loss – Is Dieting Really Necessary For Women?

When speaking of weight loss, how many times have you heard someone say, "Women love dieting?" I'm sure if you think hard enough you will come up with one instance where you have heard that. Whether you are a male or female, you have certainly heard that said. You may even be the one who has said it.

Do you really believe that women love dieting? I do not know of any women alive who loves the stress of weight loss. Nor do I know of women who love looking in the mirror and not being satisfied with the way she looks. Now, ask yourself again, Do women love dieting? I bet the answer would not be yes, if it was before.

For women, weight loss and dieting is something that is done once we are happy with the condition that our bodies are in. Whether we are trying to lose 5-10 or 25-30, it is all the same. We diet when we want to lose weight. Especially, after child birth. Women became obsessed with losing the "baby weight." They will do just about any type of diet to lose the weight even if it is damaging to their bodies. The problem with this type of dieting is having to decide once the weight is gone, do you stick with the diet or move on.

That is a huge problem with fad diets and diet pills. Once the desired weight is lost, women tend to go back into their old eating habits and begin to put back on the weight. Weight loss problems then became a vicious cycle for women.

Could there be something wrong with the way women go about losing weight? Is dieting really necessary to lose weight? Is there a such diet that will help women lose weight without making them become someone else while on it. Will they still be the same person mentally through the diet and afterwards?

Why do women have to diet? Why can not eating healthy foods, staying away from high fructose corn syrup, getting adequate amounts of exercise and sleep be enough to lose weight and keep it off? Or, is doing those things considered a diet also? Why does the word "diet" have to be such a four letter word? It has become so offensive in ways.

I heard a woman just recently in a restaurant scold the man she was with because he asked her if she was dieting. I'm not sure what his thoughts behind the question were, but it was clear that she did not like the accusation of dieting.

I guess what I'm trying to say is that, "just eating right can be your diet." Think of it that way. The next time someone asks, "Are you dieting for weight loss?", You just nod and say, "No, I am just eating a healthy diet."

Your Health & Your Food: Are You Teachable?

Do you have a persistent health issue that hasn’t responded to your nutrition efforts? More and more people are using nutrition and fitness to help them overcome problems that used to send them to doctors and pharmacies.

If you’ve been working on the problem for a while – weight loss, high glucose, headaches – you probably have tried many strategies. But others may exist. Don’t assume you’ve tried everything.

Here are 3 tips to help you get the most from your nutrition appointments – and your nutritionist’s suggestions.

• Don’t improvise.

Instead: Follow instructions to the extent you can.

A recent client had been to doctors, but now wanted to treat her diabetes without meds. She was taking 31 (really!) different supplements, and some of the supplements were for health issues she didn’t even have, like liver and thyroid.

She had poor results – her fasting glucose was not dropping any lower – but she kept taking every supplement.

Among other things, I suggested she lighten the stress on her liver and kidneys by eliminating any supplements that were not designed to lower glucose. We met a week later, and she told me her glucose had gone up, not down.

It turned out she had eliminated ALL the supplements, including the glucose-lowering ones.

• Don’t reject an idea for a ridiculous reason.

Instead: Be willing to try something new. Your health comes first.

The same client above was in terrible shape physically. Her workouts were barely getting her heart rate to 95 – and she was exercising only 3 times a week. She needed to work out with some serious intent.

She couldn’t exercise more frequently because it caused pain in her legs. I suggested she buy a Krankcycle – an absolutely brilliant piece of exercise equipment. I even found a certified, refurbished one for her at a terrific price. It would have enabled her to work out additional days each week by using her upper body instead of her legs.

Alternating the 2 types of cardio could (and would) have sensitized both upper- and lower-body muscle to insulin and produced solid results.

Why did she reject it? She said they didn’t have room. Her beautiful home is huge, so that made no sense. She wouldn’t consider putting the Krankcycle in any room but one – and wouldn’t consider putting it in the large garage. Who knows? Maybe 8 cars lived in it – or perhaps a family of 6.

Either way, the answer was “NO,” and the reason seemed ridiculous. The result? Again, her glucose didn’t move.

• Get out of your comfort zone.

Self-honesty is key here. Discomfort can be part of one’s comfort zone. Some people even cling to it, possibly thinking that the devil they know is better than the devil they don’t know.

Instead: Decide to do what it takes to move forward. And do that.

A former client had a sleep issue that was medically diagnosed as a deficit of serotonin, a brain chemical that can promote relaxation and is the direct precursor of melatonin, the sleep hormone.

This client rejected every suggestion I made to increase her bedtime serotonin levels – and, by the way, that’s an easy thing to do. My suggestions even made her angry, and they simply involved food.

The behavioral psychologist on our team informed me that this client seemed to feel “special” because of her sleep problem.

A comfort zone isn’t always the best place to be. For your health, do what it takes to move forward, even if it causes temporary discomfort.

Think of starting to exercise – it’s uncomfortable at first because it’s new. As we continue, we adapt to it, and that’s when the magic happens. Food is the same way.

Anti-Inflammation Diet

You Feel What You Eat

Most people’s eyes glaze over when they see the word” diet”, and frankly the word is EVERYWHERE. Almost every magazine in the checkout aisle has a headline referring to diet and each month some nutritional guru publishes a “new” diet for the ages. This rampant oversaturation causes many people to become desensitized to the notion of going on a diet altogether.

With my patients, I try to keep the 4-letter word out of our conversation and instead refer to it as a “nutritional program”. Because, whether you want to believe it or not, you feel what you eat! And if your main goal is to simply feel better (and why wouldn’t it be) then you need to think about the kinds foods you eat.

Inflammation: Your Body’s Way of Saying “Stop It!”

The old adage states “You Are What You Eat” but truly, and more likely, you actually feel every bite you take in every part of your body. Certain foods can stimulate an inflammatory reaction in your body, which shows up everywhere, but definitely in your joints.

Diet and Arthritis

Arthritis is the most common cause of disability in the United States. An estimated 46 million U.S. adults (about 1 in 5) report doctor-diagnosed arthritis, according to annual estimates. As the U.S. population ages, these numbers are expected to increase sharply. In fact, the number of adults with doctor-diagnosed arthritis is projected to increase to 67 million by 2030. Common symptoms include pain, aching, stiffness, and swelling in or around the joints.

Arthritis is all about inflammation in the joint tissue. Living with it can be quite a challenge and finding the right cocktail of anti-inflammatory drugs can be difficult also. One thing you can do that really works to help with the pain is eliminate certain foods that can boost your body’s inflammatory response.

Foods that may aggravate arthritis and should be minimized are:

• Foods high in saturated fat like dairy, red meat, and baked foods

• Coffee

• Sugary foods

• Refined grains like pasta, white rice, and white breads

• Refined or processed foods (if it’s in a box or can, it’s refined)

• Alcohol

Foods that help lower inflammation in the body are:

• Vegetables and certain fruits

• Whole grains such as brown rice and bulgur wheat

• Sources of omega-3 fatty acids, like fatty fish such as salmon, fish oil supplements and walnuts

• Lean protein sources like chicken, turkey, or beans

• Green Tea

Diet and Osteoarthritis

Osteoarthritis is the gradual degeneration of joint surfaces, caused by overuse and under repair. Over time, the wear and tear of cartilage progresses to the point that it’s worn thin. Symptoms include pain, stiffness, and swelling in major joint areas like the hip, knee, and hands.

Although osteoarthritis is not a matter inflammation, a good nutritional program is key to avoiding this painful condition.

Keeping the weight off is not only great for your self-image and health, it’s also great for your joints! Clinical research has shown that people who are 20 percent or more over their normal body weight have more problems with osteoarthritis. Weight-bearing joints are most affected by the extra weight, especially the knees, hips, ankles, and spine. Unfortunately, once the joint pain begins, a more sedentary life results which means more weight gain putting more pressure on the joints. It’s a vicious cycle. A nutritional program designed to lose weight, may be in order in this situation.

When Diet Can’t Solve Everything

As stated before, some forms of arthritis don’t necessarily respond to anti-inflammatory food or medicines. Although being fit can help keep the weight off your joints-sometimes they just wear out and you need an extra boost from outside help!

The Outside Help!

Prolotherapy: This unique therapy, although over 50 years old, has recently gained more interest because of the nature of its success. Prolotherapy works two-fold:

• Short-term: Prolotherapy tightens the ligaments around a joint, which helps with immediate pain relief.

• Long-term: Prolotherapy stimulates the growth of tissue in an injured area, making it stronger and more viable over time.

Prolotherapy incites the body to naturally do what it’s supposed to do on its own when injured: form healthy, strong, flexible ligament or tendon tissue. Unfortunately, our bodies do not always respond the way they are supposed to and need added stimulus to get the job done. Prolotherapy is that added motivation or encouragement on a cellular level.

PRP Therapy: Platelet-Rich Plasma injection therapy, although not new, is raising a lot of eyebrows in the medical field as of late as a viable technique to relieve pain and produce better results in healing injured and overused tendons and ligaments. A knowledgeable and trained physician injects your own platelets (growth factors) from your blood into the injured area, which stimulates a healing process and in turn decreases pain in the area.

You Feel What you Eat, and eating less and nutritionally enhanced foods will definitely put you on the road to feeling much, much better.

Suffering from chronic joint and tendon pain and want to learn more about Prolotherapy and PRP Injections?

Arthritis Pain: The Best Healing Power Is Food

Arthritis and joint inflammation becomes many times the trigger point for other illness. As arthritis takes hold of the body joints become swollen and painful and at the same time movements become more difficult. Lack of movement not only increases weight it can increase cholesterol levels and blood pressure plus many more. There is no such thing as a magic cure or medication for arthritis. The best results so far been change of diet and lifestyle. Many script arthritis medicines have been found to lower the amount of selenium in your body as well there are types of foods to avoid as they may aggravate inflammation and joint pain.

Foods Better Stay Away From

Cut back on saturated fat found in red meat and other foods which raise cholesterol linked with cartilage damage in people with osteoarthritis. Refined and artificial sugar, found in many foods, lollies and other treats, can cause the body to release cells that increase inflammation. Studies also have found that aspartame and saccharin cause great weight gain. This also applies to any arthritis sufferer where there is sugar involved in drinks and daily meals. Stay clear from refined food, including most frozen meals, boxed cereals, snacks, sweet yogurt, banana-chips etc.

Too much salt, especially table salt, wreaks havoc on joints by attracting water to the cells. This makes already swollen joints even worse. Use salt in moderation and only use unrefined natural salt like rock, Himalayan or sea salt. Avoid farmed fish of all kind, instead use wild caught fish. This is because farmed fish being fed unhealthy amounts of food such as soy pellets as well fed with large amounts of antibiotics to control diseases caused by crowded conditions in which they are raised in. The best fish you can eat, which is toxin free and has a high content of omega 3 is wild Alaskan salmon. To reduce joint inflammation and improve movement omega 3 is one of the best of them all and you can never get enough of omega 3.

Foods With Healing Power

Creams, gels and oils are most of the time a waste of effort, only some might be of some help with the change of diet. Only by eating the right type of food that nature provides you will get the full benefit to become and stay healthy, as well as pain free.

There are many natural compounds in food which act like tranquilizers, such as cancer fighters, blood thinners, cholesterol reducer, insulin regulators, and many other powerful anti inflammatory pain relievers for arthritis. Such natural healers have been forgotten and unknowingly pushed aside. Just popping a pill for any type of sickness or pain has become too easy and is not a cure. We became reliant and addicted to drug medicine.

Clinical studies have proven that most herbs, berries and vegetables contain natural pain relievers and joint healing substances. They are nature’s richest sources of anthocyanins, a group of antioxidants called flavonoids with exceptional high anti inflammatory properties.

Berries – The Greatest Pain Reliever!

Blueberries, raspberries, strawberries, blackberries, and cherries are far more active than aspirin and other painkillers for joint pain – and without side effects! Berries protect your joints because of the high vitamin content. These berries provide cell protection against free radical molecules that damage DNA cell membranes and joint tissue. Scientists conducted a study to test the effects of berries and cherry extract on people with arthritis. They found that these participants experienced significant relief from it. In less than three months the pain had disappeared in most participants. One of them stopped taking the extract and the pain returned within weeks.

The other one that is just as important and gives another option is turmeric powder with its deeply pigmented yellow-orange color. This has been one of the most valuable healing agents for thousands of years. The plants nutrients of this herb acts rapidly on the immune system to help relieve pain and restore joint flexibility.

Of all these types of arthritis, inflammation is the main manifestation of the disease and causes intense pain, swelling and reddening at the joints. Adoption of an arthritis diet plan becomes quite vital.

You will gain pleasure and peace of mind by taking this type of action: Changing to a natural diet with no side effects.

Best Low Carb Diet – Little Known Secrets

If you are thinking about going on a low carb diet, that's a great idea, but there are a few things you need to know to make the best of it.

First of all, the scale is not your friend. In fact, the scale can be deceptive and downright discouraging. If you weigh yourself every day, some days you will be the same or you may even weigh a little more than the day before.

My advice out of experience is not to weigh yourself every day. Instead, weigh yourself only once a week. That way, you will always weigh less than the last time you weighed yourself.

Second, you need to eat five or six small meals a day. This is very important. Your body burns fat just like a fire burns wood. Frequently throwing small logs on the fire is going to burn a lot better than jamming a bunch of wood in there all at once.

Make sure you eat breakfast. This is one of the largest reasons people do not lose weight on low carb diets. When you were sleeping you were not putting any "fuel on the fire," so you have to eat a small breakfast to get your metabolism rolling.

Third, you need to drink lots and lots of water. If you drink enough water, a low carb diet is one of the healthy diets for weight loss. If you do not drink enough water, it can be hard for your kidneys to process all the protein you are eating. If you do that for a long time, you can damage your kids. Try to drink at least 10 glasses of water a day.

What is Genetically Modified Food?

An estimated 60 to 70 percent of all foods on supermarket shelves today contain genetically modified ingredients. According to the U.S. Department of Agriculture, by the time you read this, 85 percent of the soybeans planted in the United States and up to 45 percent of the corn will be genetically engineered. It has been estimated that 70-75 percent of processed foods on supermarket shelves including soda, soup, crackers, condiments, baby food, pancakes, candy bars, and condiments contain genetically modified ingredients. That means if you are eating foods that contain vegetable oil, soy products like soy burgers, or any foods that are made with cornstarch, corn syrup, corn oil, or soy derivatives, there is a good chance that you are putting food that’s been genetically modified into your body.

The scary thing is that there’s no way to know for sure

The government has not implemented a regulations system that would require producers of GM food to tell consumers that a food has been genetically altered or that it contains GM ingredients. What’s more, under current law biotech companies don’t have to inform the FDA or perform human testing before introducing a new genetically engineered food product. As a result, GM foods are flooding the marketplaces and millions of unsuspecting consumers are purchasing and consuming unlabeled genetically modified foods. Don’t be one of them! See below for tips on how to avoid eating GM foods.

How are foods genetically modified? Genes can be likened to blueprints for each organism. Due to major advances in technology, scientists are now able to select genetic material from organisms such as plants, animals, or even microbes, and insert it into the permanent genetic code of another.

For example, a gene found in flounder that enables them to survive in cold water was transplanted into tomatoes so that they would become resistant to frost. Genes from soil bacterium are transferred into foods such as corn and canola so that they repel insects. Other examples of our tampering with Mother Nature include: Potatoes that contain bacteria genes, “super” pigs with human growth genes, fish with cattle growth genes, and thousands of other plants, animals, and insects.

These genetically modified creations are then being patented and released into the marketplace without having any idea about what the long term effects will have on the environment, ourselves, and our children. Several studies over the last decade reveal that genetically modified foods can pose serious health risks to humans, domesticated animals, wildlife and the environment. The effects on human can include: higher risks of toxicity, resistance to antibiotics, suppression of the immune system, and even cancer. The impact on the environment as a result of using GMO’s in agriculture could lead to contamination of non-genetically modified life forms and biological pollution which could completely through off Nature’s delicate balance.

The bottom line is: We need dozens of years of research before we start tampering with DNA because we don’t know what’s going to happen. How much do we know about genetics, anyway? DNA was just discovered fifty years ago. We need to seriously contemplate the implications of what tampering with Mother Nature could cost us. We could be destroying elements in our ecosystem permanently by introducing untested genetically modified foods and organisms. I suggest that you join me in the fight against genetically modified foods. The most powerful way to do that is NOT support GM products. Here are some tips on how to avoid these products.

How to avoid eating GMO foods:

Eat organic.

The Organic Food Production Act stipulates that food labeled organic cannot contain any genetically modified organisms.

Buy local. Shop at farmers’ markets where you can buy direct from local growers. Ask them how they treat their crops.

Stop eating processed foods. Many processed foods include derivatives of corn, soy, and canola, which more than likely come from genetically modified plants. Buy whole foods like fruits, vegetables, sprouts, and grasses instead.

Read Food Labels.

If ingredients come from corn, soy, or canola, put the food back on the shelf. Look for labels on foods that say, “This product does not contain genetically modified organisms.”

Get Involved.

Demand that proper labeling for genetically modified foods is required so people know what they are putting in their bodies.

The following foods listed below are currently being tested by the biotech industry in field trials in an attempt to create gene-altered varieties.

Fruits: Apples, Cherries, Cranberries, Grapefruit, Kiwi, Melons, Papayas, Pears, Persimmons, Pineapples, Plums, and Strawberries.

Vegetables: Bell peppers, cabbage, carrots, cauliflower, corn, cucumber, lettuce, mustard, olives, onions, peas, potatoes, radishes, squash, sweet potatoes, cherry tomatoes, watercress

Dry Foods: Barley, beans, soybeans, coffee, lentils, oats, popcorn, rice, sugar, and wheat.

Nuts and Seeds: Flax, peanuts, sunflowers, walnuts.

Remember: Say NO to GMOs!

The Best Diabetes Diet – The DASH Diet

Over time, many diabetes diet – that is, diets developed with a view to helping people with diabetes better manage their diabetes, have been developed, had their heyday and quietly passed away into sunny retirement. Many though remain strong and just as popular as when they were first introduced. But really, how effective though these are diets.

With the list appearing to grow longer by the year, it often leaves a befuddled public wondering where to begin. So I decided to do a review of the most popular diets currently on the market and at the end of that review two diets came through as outstanding performers for helping people manage their diabetes. One of them being the DASH diet. What follows is a brief of what I Learnt about that diet. But before we go into that, one may want to ask, what exactly makes up a good Diabetic diet? The following there are just some of those elements.

  1. It will be low on carbohydrates or at least provide for a way of either balancing out the carbohydrates through the course of the day or "burning" off the excess, as for example, through exercise.
  2. It should be high in dietary fiber which has been proven to have multiple health benefits like having a low glycemic index and helping to lower the probabilities for diseases like heart disease etc.
  3. Low in salt. Salt can lead to hypertension-that is high blood pressure, so cutting it down is a must
  4. Low in fat. Since fat or foods easily converted to fat like sugars can lead to the individual becoming overweight- a risk factor for diabetes, it is often necessary for such food to have a low-fat content.
  5. A good diabetic diet should attend to the recommended daily allowance for potassium. Potassium is important because it can help to reverse the negative effects on the circulatory system that salt has.

The DASH diet evidently has all these characteristics and more. But what exactly is the DASH diet and how did it come about. Well in 1992, the DASH Diet, DASH meaning Dietary Approaches to Stop Hypertension was formulated. Under the aegis of the US National Institute of Health (NIS), The National Heart, Lung and Blood institute (NHLBI) worked with five of the most highly respected medical research centers in the United States to investigate the effects of diet on blood pressure. The result of that research was the formulation of the DASH diet, the best diet to take for a healthy blood pressure.

However that is not as far as its benefits go. The diet has also been found to be equally efficacious as a diabetes diet. In fact in a review of 35 diets carried out by US News and World report earlier this year it came out joint first with The Biggest Loser diet as the best diabetes diet. Mirroring much of the advice offered by the American Diabetes Association, it has been shown to display both diabetes prevention and control qualities.

On prevention, it has been shown to help individuals lose weight and also keep it off. Since being overweight is a major risk factor for developing Type 2 diabetes, this quality shows it off as a great diabetes diet option.

In addition, the risk factors associated with metabolic syndrome, a condition which increases the chances of developing diabetes is also reduced by a combination of the DASH diet and calorie restriction. As regards control, the results of a small study published in a 2011 edition of Diabetes Care disclosed that Type 2 diabetics following eight weeks on DASH had reduced their levels of A1C and their fasting blood sugar.

Moreover the diet has been found to be more flexible than most, a fact that would make it easier to follow and adjustable, to enable it to comply with a doctors diet advice to his diabetic patient.

Another advantage offered by this diet is the level of its conformity to dietary guidelines. Light as it may seem, this is actually very important because some diets place a restriction on certain foods, thereby leaving the individual potentially deficient in certain nutrients and minerals.

A breakdown of this conformity shows that where fat is concerned, the diet satisfactily falls within the 20 to 35 percent of daily calories recommended by the government. It also meets the 10 percent maximum threshold allocated to scheduled fat by falling well below that. It also meets the recommended amount of proteins and carbohydrates.

Where salt is concerned, it has guideline meal caps for this mineral. Both for the recommended daily maximum of 2,300 mg and if you're African-American, are 51 years or older or have hypertensive, diabetes or chronic kidney disease, the 1,500 mg limit.

Other nutrients are equally taken care of also by this diet. So the recommended daily take of 22 to 34 grams fiber for adults is well provided for by this diet. So too is potassium, a nutrient that is marked for its ability to counter salts blood pressure raising qualities, reduce the risk of developing kidney stones and also decrease bone loss. Impressively so because of the difficulty in normally acquiring the recommended daily intake-4,700 mg or the equivalent of eating 11 bananas a day.

Recommended daily intake of Vitamin D for adults who do not get enough sunlight is penciled down at 15 mg. Although, the diet falls just shy of this, it is suggested that this can easily be made up by say a vitamin D fortified cereal.

Calcium so necessary for strong bones and teeth, blood vessel production and muscle function is also exceptionally taken care of by the diet. The government's recommendation of between 1,000 mg to 1300 mg is met here easily without any airs or graces. The same goes for Vitamin B-12. The government's recommendation is 2.4 mg. The diets provision is 6.7.

From the foregoing it can so be seen when it comes to choosing a diet that will help you manage your diabetes, the DASH diet is an excellent choice. Although joint second with the Biggest loser diet for this, it soonheless has the advantage that it was specifically designed to help with blood pressure reduction and has been found equally effective on that score. So if you have been looking for a great diabetes diet, the DASH diet is highly recommended.

High Cholesterol and the GM Diet

Welcome to the 21st century, where modern man has perfected the art of “Fast Food”. It may not be completely true, but thanks to the era of the “Global Village”, there is hardly any cuisine left in the work, which has not been the victim of this trend. It certainly is the need of the hour in the fast paced world, where so many people no longer have the time or patience to cook healthy food at home. It is ironic how the very population on whose shoulders the world economies are being built, are on the unhealthiest diets in the world.

Thanks to these realities, a considerable portion of this population is suffering from diseases like high cholesterol, diabetes, high blood pressure etc. These are nothing but the direct results of these unhealthy food habits and lazy lifestyles. The youthful population is willing to work itself to death in today’s day and age of competition, not realizing that they can do more with a healthy body. High Cholesterol is just the beginning. It can lead to severe heart-related ailments resulting in a shorter lifespan.

It is about time, that people should pay attention to this horror and address it by changing their lifestyle. In order to combat these modern evils, there are two major steps that should be taken. Firstly, change your diet. If you are what you eat, then you should only eat the good stuff. As a youngster, you should look to be ripped and always be ready for swimsuit season. To achieve this goal, you need to plan a step by step plan to measure your progress. Try to eat more raw foods like fruits and salads. You may even want to consider looking into the GM diet. You can try out this week-long plan once every month. It is excellent for detoxifying your body helps to lose up to 5-7 kilograms or 12-14 pounds in a week. Keeping weight in check is a great to fight high cholesterol.

Secondly, start dragging your rear end to the gym. It is unacceptable that a girl or a guy in their twenty’s or thirty’s being out of shape. There is no simply no excuse. Exercising should be part of your daily routine. Regular exercise boosts your metabolism and overall wellness. High Cholesterol levels are no match for a healthy lifestyle. Carve out at least an hour of light workout every day, and rest on Sunday, just like God!

Remember, the future of the human race depends on the youth of the world. So always keep this in mind, that when you do make it big, you better look like a million bucks as well.