August 3, 2005 14:33 - How much should you be consuming?

How much water, fat, fiber, carbohydrates, sugar and protein should be consumed daily?

That all depends on your weight, your age and your activity level. If you don't mind a bit of simple math, you can work out general estimates for yourself.

Water: - experts say that you should consume water with each meal and before, during or after exercise. There is no set amount since it will differ from individual to individual. You need to consume enough water to replace what you've lost through perspiration, urine and faeces and evaporation through the lungs. A 70kg person might need to consume about 2.3 litres of water daily to replenish the body's store of water.

Sugar - there is no daily consumption rate for sugar. Sugar is a simple carbohydrate and gives no other value to the body other than raw energy that is very easily absorbed into the body. When considering how much you should have it should be taken into account when considering your intake of carbohydrates and daily caloric levels.

Carbs - you should be consuming around somewhere in the vicinity of 45% - 50%. This can differ according to the type of lifestyle you lead.

I am just launching some new calculators on the site so you are welcome to put in your details and it will spit out how much carbs in grams and calories you are supposed to be eating. These are estimates though, and if you are pregnant or breast feeding, they may be inaccurate for your dietary needs.

Fiber - you need to be consuming between 25 - 30 grams of fiber daily.

Fat - you need to be consuming somewhere in the vicinity of 25% - 30% fat in your diet. This needs to be polyunsaturated or monounsaturated fats, try to stay away from saturated fats and trans fatty acids (contained in some fried foods). Again, if you want exact values, its best to consult a dietitian. You can calculate estimates by going to the My Pyramid site (the site is down at the moment, so when it's back up - I'll look up the exact page where you can find the calorie intakes) and looking up how many calories you need to be consuming, then calculate 25 - 30% of your caloric needs and then divide this by 9. This should give you an estimate of how much fat you need to be consuming.

If you want to do the same with protein, follow the same procedure, calculate 15 - 25% of that figure and divide it by 4. That is find your caloric requirement in the PDF file x 25 - 30% and divide by 4. This will give you the amount in grams of protein you need to be consuming.

These are only estimates for healthy eating, I recommend that you consult a dietitian with respect to your individual dietary needs. See our page here

August 11, 2005 20:04 - Holistic Weight Loss by Elizabeth Bohorquez, RN

The evidence is in once again......there is no short-cut to weight loss, and certainly there is no quick route to weight management. Even with highly advertised & prescribed weight loss drugs, obesity continues to rise in epidemic numbers, leaving one to wonder how often we are going to walk up blind paths, only to be told that diet & drug routes are risky, many causing unnecessary illness, and even death to innocent people. Women are especially susceptible to these pressures because of the continual pounding of erroneous societal messages which keep telling us that thinner is more attractive, and when we achieve this perceived level of beauty, we will be accepted, loved, admired and success will be ours in all facets of our life.

This scenario reminds me of a friend I once had in high school. She never wanted to put in the work necessary for a successful conclusion, and always seemed to be courting disaster. I used to wonder if she would ever learn, and she never did. Unfortunately her life was shortened by some rather bad choices. I remember her often, especially when I see that part of myself who would prefer an easy answer, rather than to persist and persevere. Sometimes people are surprised when they hear about that part of me. After all, I'm a therapist and so they question why I wouldn't have all of this under control.

This observation brings me back to my original premise, that the game is won in the never-ending correct management of the problem. As we learn to wake up to reality & self-responsibility and know what can be, we have the basis for a good management program. Now, all we need is to get our tool box, choose the best ones for the job, and proceed. So, off to the management room...

Understanding the World of Carbohydrates, Protein and Fat....

It is of paramount importance that we have an excellent understanding of the current research in how carbohydrates, proteins and fats work in our body. We don't need to become a scientist, or spend hours in the library, but make certain that your education in these matters doesn't come from the food manufacturers for obvious reasons. If you would like to see some good examples of outcomes from people who do listen to the manufacturers, just stand in the middle of the supermarket and have a look at the percentage of overweight persons, and especially children.

Take a stroll down the aisles and see if you can spot the super- abundance of unhealthy choices that line the shelves. If there wasn't a market for these concoctions, they would not prevail in the amount of space they take up on the shelves. Here's another experiment. Stay aware of how many fast food restaurants line the streets of your city. Now try to spot others that serve healthy fresh foods. This can be a real wake-up call to what is going on in our society, and it is truly frightening, but perhaps not for the reasons you think.

Being overweight is only an outward sign of danger lurking out of sight. The body is indicating that something is not as it should be. It is our responsibility to find out what we are doing incorrectly which is causing us to store excess fat. It can be something quite simple, as over-indulging in diet drinks, thinking because they are calorie free they will cause weight loss. Or perhaps, it is a grazing problem, or insufficient intake of nutrition. Maybe you are over-exercising for the amount of nutrition you are eating. These are just a few of the many reasons why someone stores fat easily, and finds it difficult to lose.

It is fairly common knowledge that excess weight is connected to the big killers; heart disease, adult onset diabetes, circulatory disturbances, high blood pressure, certain cancers and other disease states. You may not be familiar with the fact that it can also be connected to various addictions, including smoking, alcohol, drugs (prescription and recreations), food, sugar, caffeine and others. I've also found connections to cerebral functions, including concentration, memory storage and retrieval, a lack of desire to set goals, emotional instability, and a rather sluggish learning process.

One needs to establish a working plan for nutrition, and this must be based on the individual's lean body mass, aerobic exercise level, taking into consideration the family and personal medical history. This will help to indicate the amounts of protein, carbs, and fat needed in order to burn fat. Many people are sensitive to higher glycemic foods, and tend to crave them out of proportion to other foods. The term glycemic means how quickly that particular food turns into sugar, and in some individuals that process can be even faster than in others. Some of those foods that can be problematic include bread, pasta, potatoes, rice, and other refined carbohydrates. When there is a sensitivity, not only is the nutritional balance thrown off, but the craving cycle may kick in. It is possible to eat these foods without difficulty, but one has to learn how to place them in their meals.

As far as I'm concerned there is nothing worse than being on a diet, and I've been on many. The good news is that current research shows us that one can burn fat without hunger and cravings, feel energetic and focused all day long. As we balance our intake, and understand the triggers for past problems, we start to make progress right away. The mind and body feel in sync, and work together towards the goal of optimum functioning.

The Food/Stress Chemical Connection....

When we are not eating correctly for our individual needs, food stress occurs. Whenever there is any imbalance in the body, other changes take place. Many of these include the over-production of stress hormones, which link to other hormonal changes. All of this can leave us feeling emotionally unstable, unfocused, fatigued, and certainly not in top form for optimal functioning.

Everyone seems to be hooked on something; sugar, food, nicotine, alcohol, diet drinks, gum, breath mints, caffeine, and you name it. Unfortunately all of these substances can lead to trouble down the pike, and it is a good idea to develop some alternative practices to release stress chemicals. We know that 60-90% of diseases are stress related, and this percentage also holds for the number of visits to heath practitioners. The opposite side of the coin is much brighter; you have control over 60-90% of disease processes, and you can cut back on 60-90% of medical costs when you take responsibility for your own mind/body management.

Elizabeth Bohorquez, RN, SRN, CPH is a Clinical Medical Hypnotist, President& Program Designer for Sarasota Medical & Sports Hypnosis Institute located in Sarasota, FL & online at www.hypnosis-audio.com. She is the author of "Sugar - The Hidden Eating Disorder & How to Lick It."

Elizabeth Bohorquez or her companies have no affiliation with Savvy Fat Burning Food and Savvy Fat Burning Food has no affiliation with Elizabeth Bohorquez or her companies.

August 20, 2005 21:24 - Lipase - The Fat Digester !

Ever wander what happens to the fat once you've eaten it?

Well it has to do with enzymes (the little blighters that run around your body converging on different kinds of molecules to break them down). When it comes to the digestion of fat, right from the moment you eat fat, lipase is the enzyme that starts to work to break it down into usable pieces for your body.

(Read Article)

August 29, 2005 12:25 - An Introduction to Whey Protein by Marcus Peterson

Made from cow’s milk, whey protein is a pure, all-natural, high-quality product that contains little to no fat, lactose or cholesterol and is a rich source of essential amino acids. In its purest form, whey protein isolate, it provides benefits for men and women of all ages, including infants and toddlers.

Whey protein provides innumerable benefits to athletes and dieters, boosts the immune system, helps bone strength and improves overall wellness. As time goes by, new studies on whey protein continue to verify and amplify its positive benefits. Currently, whey protein is regarded by a growing number of people to be beneficial in cardiovascular health, athletic strength and the proper growth of infants and toddlers.

Of recent note -- due to the wave of popularity of the Atkins diet that has swept across the country -- has been the interest given to high-protein diets. There have been many studies that have concluded that high-protein diets are a good method for weight loss in many people. However, what few people know is that there is a difference in the type of protein used in the diet as regards the overall health of the dieter.

According to Atkins, meat, chicken and fish are the best proteins to ingest. Mixed with a small amount of vegetables and a large amount of vitamins and minerals, the Atkins plan has been adopted by millions.

However, studies have shown that in the long-term this choice of protein can have the opposite effect on people’s health and that a better, healthier choice of protein to use on the Atkins diet or any high protein diet would be whey protein. In addition to its many positive benefits, the use of whey protein has been proven to improve dieters’ health in the short and the long term.

Whey Protein Info provides detailed information about whey protein powder, drinks, concentrate, and best whey protein, as well as the benefits of whey protein and other helpful whey protein facts. Whey Protein Info is the sister site of Home Gyms Web.

August 31, 2005 20:30 - Fat Burning Food In A Supermarket Near You

Choosing food at the supermarket that will keep your metabolic rate high is easy if you know what you're doing.

Many dieters look for the low fat symbols or the low carb, high protein claims on the packages and feel that this will help their weight loss efforts.

When trying to find your way around the food maze and make sense of the health claims on food packaging, why not just ignore the marketing messages on the front of the packaging and go straight for the nutritional panel. This avoids any illusions that might be created on the label. Here you can see how much energy or calories the product contains, how much fat it has, and (in some countries) whether or not it is unsaturated fat. This is obviously, the most logical way of making decisions about which foods you purchase.

There are some rules to finding fat burning food in your supermarket as well. Do you know them? They go something like this:

• Place atleast four meals of red meat in your shopping trolley. This will provide the essential amino acids that your body needs to perform a myriad of functions for your body, but will also repair, maintain and build muscle. This is important in keeping your metabolic rate high.
• Choose foods that are varied within food groups. In other words, when you're picking up a bottle of milk, pick up some cheese and yogurt as well.
• Choose foods that are high in fiber and water. Many fruit and vegetables fit this bill. A food that is high in water, may also be low in calories, which means that you're body is taking in less energy. If these foods are then high in fiber as well, then you've got a double winner, because the fiber will help you to keep you fuller for longer.
• Instead of buying the margarine or butter, make a detour to the fresh food section and pick up a couple of avocados. Choosing foods that are abundant in good fats may aid in bringing your LDL and HDL cholesterol levels into balance. Nuts are also a good addition for consuming good fats.
• If you don't like drinking tap water, buy a large container of bottled water and drink it. It's hard to do, I know, because I find this difficult myself. However, if you can discipline yourself to drink lots of water, losing weight will become easier.
  
  It is unfortunately the case, that many people are continually dehydrated, and instead of drinking water to rehydrate their bodies, consume either sugary drinks or drinks that have a diuretic effect. There is no set amount that an individual should drink, since this depends on the individual themselves, however, as a very general guideline, a 70kg adult needs to be drinking around 2.3 liters per day. Check with your doctor before you increase your water intake as there are cases where increased water intake is not desirable.
• Scour that supermarket for that low GI bread. While eating low glycemic food has not been proven beyond a doubt to help lose weight and is still controversial, a low GI bread will help to maintain stable blood sugar levels.

So as you can see there are many opportunities within the supermarket just down the road, to buy and consume fat burning food. Why not make a trip today and make an effort to turn the product over and read the label, and look for health food alternatives that your body will love.