Getting Skinny on Six Meals a Day
more on eating less more often
We're so used to hearing people talk about eating less food that it's become weight-loss doctrine. But as you remember from the physiology of metabolism, you have to eat more often to change your body composition. The new philosophy I want you to keep in mind is "energy balance."
Researchers at Georgia State University developed a technique to measure hourly energy balance -- that is, how many calories you're burning versus how many calories you're taking in. The researchers found that if you keep your hourly surplus or deficit within 300 to 500 calories at all times, you will best be able to change your body composition by losing fat and adding lean muscle mass. Those subjects with the largest energy imbalances (those who were over 500 calories in either ingestion or expenditure) were the fattest, while those with the most balanced energy levels were the leanest.
So if you eat only your three squares a day, you're creating terrific imbalances in your energy levels. Between meals, you're burning many more calories than you're taking in. At mealtimes, you're taking in many more than you're burning. Research shows that this kind of eating plan is great -- if your dream is to be the next John Candy. But if you want to look slimmer, feel fitter, and -- not coincidentally -- live longer, then you need to eat more often. In the same study, subjects who added three snacks a day to three regular meals balanced out their energy better, lost fat, and increased lean body mass (as well as increased their power and endurance).
In a similar study, researchers in Japan found that boxers who ate the same amount of calories a day from either two or six meals both lost an average of 11 pounds in 2 weeks. But the guys who ate six meals a day lost 3 pounds more fat and 3 pounds less muscle than the ones who ate only two meals.
There's science to support the fact that more meals work, but the plain-speak reason it works is because it does something that many diets don't do: It keeps you full and satiated, which will reduce the likelihood of a diet-destroying binge.
How it works: For scheduling purposes, alternate your larger meals with smaller snacks. Eat two of your snacks roughly 2 hours before lunch and dinner, and one snack roughly 2 hours after dinner.
Sample time schedule:
8 a.m.: breakfast
11 a.m.: snack
1 p.m.: lunch
4 p.m.: snack
6 p.m.: dinner
8 p.m.: snack
Have a sensational week!
Steviva Brands, Inc.
Leadership Is Rooted In Action Not Position
All successful people became successful, because they gave some talent or ability in the service of others. You can contribute in some way to others, no matter how small your talent. You too, can become successful.
No one achieves success without being of service. Successful people don't use others, other people use the successful, for above all success is of service.
Everyone has to be someone to someone to be anyone. Service is the essence of success.
Copyright 2012 www.yourdailymotivation.com
Being Smart In The Summer Sun
the natural skin survival guide
School is out, work still continues for most, and life routines maybe being shifted. The natural rhythm of summer is to slow down cerebrally and gear up physically, with some fun in the sun. This will be your short guide for sun protection suggestions, from a holistic perspective.
We are probably all aware that sun can burn the skin, and thus can be a contributing cause for carcinogenic (cancer) causing processes to occur in our body. Cancer is complex and is usually multi-factorial, not just from one cause. Sun burns can cause free radical damage, but if one has a high level of antioxidants to combat it, the damage done may not be so detrimental. One can even get tested to measure the level of skin caroteniods, one type of antioxidant, with a simple one minute scan of your palm.
The skin cancers that are mostly correlated to be partly caused by sun damage include basal cell carcinoma, the mildest form of cancer, and squamous cell carcinoma, both of which are treatable. The use of sunscreen is known to prevent the direct damage to the top layer of the skin. Interestingly, if the sunscreen penetrates into the skin, it can cause damage as well, on a deeper level, leading to malignant melanoma , the most deadly cancer, and one in which every hour someone dies from
Depending on your skin type and length of time of sun exposure a natural sunscreen may be smart. These will use minerals, such as zinc or titanium oxide, to block out the rays. Take a look at The Daily Green to find natural sunscreens that work and are affordable. These protect against aging via the UVA rays, and burn with the UVB rays. (A for aging, B for burn) When reading labels SPF (Sun Protective Factor) indicates only the time of protection against UVB rays, and contrary to belief of some a SPF 30 v.s. 50 does not offer more protection, just longer. The model is based on burn time of being 10 minutes and multiplying that by the SPF, which will prolong the time it takes one to burn. For example SPF 15 will give someone 150 minutes in the sun until burning is a possibility.
Caution on sunscreen ingredients, many commercial varieties contain carcinogenic or toxic ingredients. Here is a short list of what to avoid, refer to The Environmental Working Group for detailed lists.
- Propylene/Butylene Glycol
- Sodium Lauryl Sulfate
There are debates weather one should rely on the sun for Vitamin D, according to the American Academy of Dermatology (AAD) they don't recommend going into the sun without protection with a sun block or sun screen, and have a position statement stating the Vitamin D should be obtained from dietary sources; salmon, tuna, and mackerel being the best with egg yolks containing a small amount According to both AAD and National Institutes of Health, the dietary form and the kind made from the sun in your skin both have to be activated by the liver, therefore dietary sources of Vitamin D should not be viewed as inferior, but for those who live in places that lack the sun, I think we like to view this type as superior!
Remember your skin is the largest organ, skin conditions even can be a sign of what is going on inside. Our internal and external selves are interconnected, like the saying “as above, so below”. Being smart in the summer means that you use non-toxic/natural sunscreen when needed, wear protective gear (sunglasses & hat), as well as take breaks in the shade, and of course hydrate. Take care and love the skin your in!
In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Dr. Alisha N.D.
This information and other information on this site is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information on this site should be used to diagnose, treat, cure or prevent any medical condition.
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Emptiness Becomes Openness
Sometimes a Loss Can Be a Gain
While it is always important to honor what we’ve lost, sometimes a loss can also represent a chance for a new beginning.
When we lose anything that we cherish, the sense of emptiness we are left behind with can be overwhelming. A space that was filled, whether in our lives or our hearts, is now a void, and the feelings of pain, loss, and separation can sometimes be difficult to bear. While it is always important to honor what we’ve lost, sometimes a loss can also represent a chance for a new beginning. When we are ready, the void left by a relationship, a job, or a dream can then be viewed as open space that can be filled with something new: new experiences, new knowledge, new job opportunities, new dreams, new people, and new ways to grow.
There are many ways to weave the threads of loss into a blessing. If you’ve lost a job or ended a relationship, your first thoughts may revolve around filling the void with a similar job or the same kind of relationship. Try not to rush into anything just to fill up the emptiness. The loss of a job can free you up to explore new opportunities, especially if you’ve outgrown the old one. Likewise, the loss of a relationship can give you a chance to rediscover your own interests, explore new passions, and meet different people.
If seeking the good in what seems like a bad situation makes you feel uncomfortable, then try to remember that you are not devaluing what you’ve lost or replacing it cold-heartedly. You are surrendering to the fact that, in life, we sometimes have to let go and allow for what is new to enter into the open spaces created by our losses. In doing so, you are honoring what has left you and welcoming the new into your life with open space, an open mind, and an open heart.
Low Glycemic No Added Sugar Strawberry Jam
(makes 96 servings)
Carbs Per Serving: .8 g
Prep Time:<15 minutes
Skill Level: Easy
Wow... I was just at the farmers market and the strawberries are coming in gangbusters. What's a guy to do except whip up a little strawberry jam? Here's a strawberry jam recipe that is insanely easy and get this... it has less than 1 carb per serving and only 4 calories.
4 cups sliced strawberries
1/4 cup Fructevia, Steviva Blend or a dash Steviva Brands Pure Stevia Powder
2 tablespoon lemon juice
2 envelopes (1 1/2 tb sp.) unflavored gelatin
1/2 cup cold water
In medium saucepan, combine berries, Fructevia, Steviva Blend or a dash Steviva Brands Pure Stevia Powder and lemon juice. Heat 5 minutes, crushing berries. Bring to boil; boil rapidly, stirring constantly, for 3 minutes.
In a small bowl, sprinkle unflavored gelatin over cold water. Let stand 1 minute. Add to berry mixture and heat, stirring until gelatin is completely dissolved, about 3 minutes.
Let jam stand 5 minutes, skimming off any foam. Ladle into jars. Cover with top of paraffin and cool slightly before refrigerating and it will keep a month in the refrigerator or a year in the freezer.
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