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Depriving yourself of foods you enjoy is not productive to your fat loss efforts in the long run. If you want to lose fat permanently and healthfully without going crazy with cravings or battling with binges, then heres what you must do instead:

Diet Compliance Vs. Diet Cheating: How Strict Should Your Weight Loss Program Be?

Diet Compliance Vs. Diet Cheating: How Strict Should Your Weight Loss Program  Be?Copyright 2006 Tom VenutoDepriving yourself of foods you enjoy is not productive to your fat loss efforts in the long run. If you want to lose fat permanently and healthfully without going crazy with cravings or battling with binges, then heres what you must do instead: Find a sensible way to work even your most "sinful" favorite foods into your diet, but do it in an amount and frequency that doesn't set you back or sabotage your progress.This can be done by allowing yourself some "cheat meals" (some people call them "free meals" or "reward meals.")One really good way to look at the " "cheat meals" " concept is in terms of compliance," which means, what percentage of your meals are following the guidelines of the program and what percentage are off the program.Too many meals or days off the program and your results are compromised. Too many days in a row eating nothing but "rabbit food" and you go insane with cravings, right?How much you need to comply (stick with) your diet program varies from person to person. It depends a lot on how ambitious your goals are and on how responsive your body is to nutrition and exercise.When making your decision, keep in mind we all have different genetics and body types, which is something I discuss in great detail in my book, Burn The Fat, Feed The Muscle.For example, are you a carb-tolerant mesomorph who gains muscle easily and loses fat easily or are you a carb-sensitive endomorph who gains fat easily? Depending on the answer, your diet program may need to be more or less strict than others.Don't compare yourself to others - you have to get to know your own body type. Some people can "Get away with" more cheat meals and still make progress (Yeah, I hate them too!)Unless you're a competitor in physique sports like bodybuilding, fitness or figure, or you're getting ready for some type of transformation challenge or photo shoot, I suggest at least 90% compliance.Whether you adjust your level of compliance above 90% (get more "strict") or below 90% (get more lenient), depends how far away or close you are from achieving your goals, and most importantly, on what kind of results you're getting each week.If you're complying 90% of the time, and youre getting awesome results, then you don't have to change a thing, and you may be able to loosen up your diet a little. I know some people who are definitely only "on the program" 80% or 85% of the time and they look great.90% compliance means you are following healthy nutritious, fat-burning eating guidelines 9 meals out of 10. For example, if you're eating small frequent meals like any effective "fat loss" program suggests, that's 5 small meals a day X 7 days a week = 35 meals. 90% compliance means about 31-32 of those meals are spot-on! The other 3 or 4 are for you to enjoy special occasions, reward yourself, and live a little.If you're like most people, and you simply want to drop a few pounds, trim a few inches off your waistline and look better in shorts or in a swimsuit for summer, then 100% compliance is unrealistic and unnecessary. 90% compliance is more realistic as a lifestyle, while being strict enough for most people to get results.On the other hand, if you had a very ambitious goal like preparing for a figure or fitness competition and you thought you had to reach at least 12 or 13% body fat (which is very low for women), and you knew you would be onstage with judges looking at every inch of your body in a teeny bikini (paying very close attention to whether anything on your butt and thighs was "jiggling"), then you would want to be as strict as possible during the pre contest diet period (100% compliance or very close to it).Keep in mind that in a competitive situation, every time you "cheat" and your competitors don't cheat, you decrease your probability of placing high in the contests.Unless you have a competitive physique goal like this, however, then total deprivation of pleasure foods or cheat meals (100% compliance), is not necessary because you always tend to crave what you cannot have. That's a binge waiting to happen.I prefer this 90 or 95% compliance approach over the "entire day of cheating" approach, because I have seen people use the term "cheat day" pretty loosely (basically making it the equivalent of BINGE DAY), and they do a lot of damage in terms of setting their progress back.They end up frantically playing "catch up" for the better half of the following week with punishing extra exercise and dietary deprivation. Slow and steady is better than binge and punish don't you agree?Allow yourself some leeway. Enjoy food. Enjoy life. Have your pizza, or chocolate or whatever makes your stomach happy. It will help, not hurt in the long run. Just be sure to be mindful of your calorie limits, and when you say you are going to comply 90% of the time, then keep your promise to yourself and comply!

Conjunctivitis, The Ailment Behind Those Pink Eyes

Conjunctivitis, The Ailment Behind Those Pink Eyes

Conjunctivitis is an eye ailment characterized by soreness and redness of an eye or both eyes in a person. The inflammation occurs in the clear covering that coats or protects the white portion of the eye.Conjunctivitis also affects the lines which are inside the eye lids. This infection of the eye sometimes quickly manifest, but it may be a consolation that the duration of the infection would only last for just a short period of time.Conjunctivitis, or more popularly known as pink eye, is not curable, only treatable. That means, even without medication the infection would subside.The body will mostly do its work in curtailing this eye ailment. It should be noted, however, that people with conjunctivitis should seek immediate medical help to ease and relieve the discomfort that will surely arise from its onset.Otherwise, further infection or complication might surface, making the infection more painful and more discomforting.Causes of conjunctivitis Doctors and medical professionals cite three causes for the onset of conjunctivitis. One, the infection would be viral or caused by virus. Second, conjunctivitis can be caused by allergic reactions to substances, called allergens, that cause adverse reactions from the body's protective immune system.Lastly, conjunctivitis can be bacterial in nature. Conjunctivitis caused by bacteria are the fastest- healing. Such kind of conjunctivitis will also tend to become less distracting.Other than three mentioned, experts attribute conjunctivitis to other causes that may include vitamin deficiency, allergy to chicken meat, contact lens overuse, chemical contacts, intrusion of foreign substances into the eye and ultraviolet or thermal burns.Treating conjunctivitis or pink eye The usual home remedy advised to patients or victims of conjunctivitis may be somehow discomforting and scary. But the thing is, although medical and modern science fail to provide specific and exact reason for it, is surprisingly effective.Adhering to simple home remedies, the conjunctivitis victim is advised to put a mild slat solution into the infected eye. If it will be uncomfortable and too painful, opening the eyes in a small tub containing a little pinch of salt in it would be an alternative measure.Upon doing so, be sure to wash your hands after. That is because conjunctivitis is spread and communicated through touching things that may also be touched by other people, especially your housemates and loved ones.It would be imperative to consult or seek help from the doctor to determine or pinpoint the cause of the infection.Conjunctivitis caused by bacteria can be relived by antibiotic eye ointments or eye drops. If the cause is viral or allergens, then the infection would not be immediately relived, but the doctor can try to prescribe other practical medications to soothe out.Conjunctivitis caused by allergens or allergy-causing substances could also be relived by taking in antihistamines, which is the usual and most common drug prescribed to people with asthma and other allergies.Conjunctivitis Prevention It is observed that people are more prone to the eye infection immediately after recovering from colds. Remember that conjunctivitis is contagious, and you should be responsible to give out your share in curtailing the infection's spread.Always wash your hands and avoid making physical contacts with objects that may be in constant physical contact with other people.Prevention is better than cure. Help prevent the spread of pink eyes. Will you?

The Growing Nexus Of Steroid And Sports

The Growing Nexus Of Steroid And Sports

The use of performance enhancing drugs in competitive sports is as old as the feeling of winning at any cost. The nexus of steroid and sports began developing in 1960s and 70s. In 1976 Montreal Summer Olympics, about a dozen of athletes were found using anabolic steroids. Most of the sports persons detected using anabolic steroids were weightlifters.Steroid and sports became completely entwined in 1980s & 90s. In 1984 Los Angeles summer Olympics, Nandrolone (anabolic steroid), Methenolone (anabolic steroid), and Testosterone (steroid hormone), were widely used. This time anabolic steroids were used in weightlifting and athletics.In 1988 Summer Olympics Seoul, the association of "steroid and sports" was widely revealed. Stanozolol was very popular anabolic steroid during this Olympics. Ben Johnsons (Canada) case was one of the most famous instances of Stanozolol. Stanozolol was detected during 1996 (Atlanta), 2000 (Sydney), and 2004 (Athens) Olympics.The nexus of steroid and sports is flourishing from the grass root levels to the professional international levels of sports. Steroids are being widely used by teenage sportspersons; both boys and girls for various purposes. The terms, such as roids, juice, hype, weight trainers, gym candy, arnolds, stackers, or pumpers, are pretty commonly used for anabolic steroids.You see, the nexus of steroid and sports is no longer undercover. You can find lots of steroid pills, gels, creams, or injections that are widely used as performance enhancing drugs in professional sports, or often used to improve looks.Power Jocks, such as bodybuilders, wrestlers, weightlifters, or boxers often use high doses of steroids to boost their power and performance. Bodybuilders and wrestlers often use anabolic steroids to build their muscle mass, strength, and stamina.To break off the steroid and sports nexus, many international sports organizations have banned the use of steroids in sports. The American Academy of Pediatrics and the American College of Sports Medicine condemn the growing nexus between steroid and sports. Several organizations are in favor of disassociating steroid and sports by educating teens about the negative effects and serious consequences of using steroids.

A Guide to Natural Sleep Aids

A Guide to Natural Sleep Aids

Everyone has experienced occasional lost sleep. But, lost sleep on a regular basis is a cause of concern and might be a symptom of insomnia. If you are one of the many suffering from insomnia, you can choose from a wide variety of sleeping aids. One such option you can choose is by using natural sleep aids. These all-natural sleeping aids are usually herbs, foods, or methods that are used to promote sleep. Some of the most popular natural sleeping aids include the following: ValerianThis herb's use as a sleeping aid can be traced back to centuries ago. Interestingly, valerian works similarly to conventional sleeping pills. By increasing the levels of GABA, a calming neurotransmitter in the brain, valerian induces drowsiness and sleepiness. You can take valerian an hour before bedtime as an extract, tea, or capsule. You can experience its full effect after a week or two of regular intake. LightThe level of light the body is exposed to produces different reactions. A lot of light signals the body to wake up while a decrease in it induces the body to sleep. However, slight differences in the level of exposure may confuse the body and cause irregular sleep. For example, if you stay indoors with minimal lighting during the day, the body might not recognize the shift between night and day. To increase chances of better sleep, expose yourself to more light by walking around the neighborhood in the morning or early afternoon. AromatherapyThis form of therapy relies on your body's response to certain olfactory signals. Scents like lavender, chamomile, and ylang ylang work well in calming your body and mind. You can try putting lavender sachets in your pillow or adding lavender oil to your bath water. You can also try sipping chamomile tea before going to bed. Relaxation TechniquesInsomnia or lack of sleep is often due to the stress you feel. Practicing relaxation techniques prior to your bedtime increases your chances of having a better sleep. Some methods you may want to consider include deep breathing, visualization, yoga, and progressive muscle relaxation. Sleep-friendly DietDifferent foods have varying effects on your sleeping pattern. Whereas caffeine and sugar-rich foods can disrupt your sleep, foods rich in tryptophan and magnesium can help you sleep better and longer. Including foods like milk, turkey, legumes, dark greens, and nuts in your diet is a good way to boost your body's tryptophan and magnesium levels. MusicAccording to studies, slow and soft music can soothe and relax the body. By playing soft tunes before bedtime, your body becomes primed for sleep. Sounds of nature like water flowing through rocks or chirping birds are also good choices. ExerciseRegular physical activity boosts your body's endorphin levels. Endorphins, also known as the body's feel-good hormones, relax and soothe the body. Exercise also relieves muscle tension and stress which promotes deep sleep. However, keep in mind not to exercise close to one's bedtime as this can increase adrenaline levels and induce insomnia.

Are You Prepared For A Natural Disaster?

With the various types of natural disasters that have taken place in recent years, many people have started to realize that they may not be prepared for such events to take place. While no one wants to think it can happen to them, we have all seen the footage of Hurricane Katrina and it was a reality that this type of natural disaster is something that does happen to real people. Even the fires spreading out of control in California remind us of the types of natural disasters that can take place. It is important to pay close attention to the warnings that hopefully will be broadcast on TV and the internet if a natural disaster is possible. It is unbelievable the number of people that ignore this information. If you are asked to evacuate the area do so as quickly and calmly as you can. Rescue efforts may not be available for those that remain behind. It is a good idea to have a battery powered radio that you can carry with you to continue listening to the instructions as you are traveling.You should have an emergency supply kit on hand at all times just in case you do happen to be in a location where a natural disaster happens. Bottled water and canned foods can be stored for long periods of time. You want enough for each family member for at least five days. Should you have to remain on your own for a few days until rescue teams can reach you these items will help you to survive. The food in your refrigerator can spoil if the power goes down which is common after a natural disaster. Make sure you keep medications on hand for those that need them on a regular basis. If you have small children in the home make sure you have the necessary supplies on hand for them. Stocking up on personal items such as diapers, toilet paper, and toothpaste can help you to stay healthy during a natural disaster. Since you may be without power for several days you will want to have lanterns and flashlights readily available. A small first aid kit with essential items can be useful because you never know when someone will be injured as a result of a natural disaster. Do your best to clean the injury and prevent infection until proper medical care can be received for the individual. Many people worry about their pets during a natural disaster but you may not be able to keep them with you during that time. If possible though store food for them as well so that you wont be sharing the food you stored for your family with them. A natural disaster can be very scary for everyone, but especially for children. Make sure that everyone is able to get plenty of rest and that children are allowed to openly share their feelings. Too many parents think it is best not to tell them what is going on but that tends to make them more afraid as they definitely know something is taking place around them.Hopefully you will never have to experience a natural disaster but it is wise to be prepared. Having the essential items in place that your will need can make the difference between your survival after the event takes place. It is a good idea to practice emergency procedures for natural disasters with your family as well.

Why Do Some Fail To Quit Smoking?

Most smokers, when you ask them, will claim that even though they smoke everyday, they really do want to quit smoking. However, the number one reason some smokers don't quit is because deep down inside, they really do not want to quit at all. Nicotine is an addictive drug, simple as that. And the body, once introduced to high amounts of it over a period of time, can't seem to function without it. Quitting smoking is hard, but the truth of the matter is that if you go 48 hours without a cigarette, the nicotine in your body is then gone. After the first 48 hours, if a smoker wants another cigarette, it is possibly for reasons other than a nicotine addiction. So what could those reasons be? Well many people give the reason that smoking gives them energy. This can be why it is so hard to "quit smoking" . In a way, this is true, because smoking speeds your heart rate up. But that is like saying running from a bear is good for you because it keeps you in shape. Nicotine is a true stimulant, and it not only increases your heart rate, but also your blood pressure. It is like getting angry with someone, getting the same biological results. But a way to get these same addictive effects (in ways other than smoking, running from bears, or getting mad at someone,) a good nights sleep and plenty of exercise should do the trick. Drinking lots of clean, cool water also helps. It gives you something to put in your mouth and can help flush more nicotine out of the body. One of the most common reasons people give for not quitting smoking is that they have become comfortable with the feel of a cigarette in their hands. Some even say they just like to watch the smoke come out of their mouths. Lots of smokers go back to smoking because they had nothing to do with their hands. We are creatures of habit and this makes perfect sense. If all you just miss the touch of a cigarette, try and hold a real one. However, some find that simply handling a cigarette when trying to quit makes them want to smoke one. Eating regular meals to avoid getting hungry is also a good tip.

Summary

Depriving yourself of foods you enjoy is not productive to your fat loss efforts in the long run. If you want to lose fat permanently and healthfully without going crazy with cravings or battling with binges, then heres what you must do instead: