Saturday, March 22, 2008

Don't Let Your Metabolism Fall

Don't Let Your Metabolism Fall
It only takes a few key habits to raise your metabolism. There is no magic pill required. You don't have to put heavy spices on all of your foods or run in circles all day long, either. This article shares ten strategies to keep that metabolism elevated.
The technical definition of metabolism is the sum of all the chemical and physical changes that take place within the body and enable its continued growth and functioning. Metabolism involves the breakdown of complex organic constituents of the body with the liberation of energy, which is required for other processes and the building up of complex substances, which form the material of the tissues and organs.
You may have heard terms thrown around such as anabolism and catabolism. These terms refer to actions that take place within your body. Contrary to popular belief, catabolism isn't just the loss of muscle tissue. When you burn fat, you are catabolic - fortunately, the catabolism is taking place where you want it to.
Conversely, any time your body builds or stores (such as growth of muscle tissue or storage of fat) the process is called anabolic. Sculpting a lean physique means focusing on habits that promote catabolism of fat tissue and anabolism of muscle tissue.
One advantage to having a higher metabolism is that you can consume more food or exercise less to achieve the same results. A higher metabolism implies your body is expending more energy. Therefore, you can take on more energy in the form of food while maintaining your shape or even losing fat. While any one of the following techniques may only impact your metabolism a small bit, the cumulative effect can have a major impact.
1. Train With Weights
Training with weights boosts your metabolism in a number of ways. Weight training itself has been shown to increase exercise post oxygen consumption (EPOC) - in other words, your metabolism may be raised for hours or even days after the session. Weight training is also the main way to stimulate the growth of muscle tissue.
Muscle tissue is metabolically active, so it requires calories even when at rest. Muscle tissue also helps increase the number of fat-burning enzymes and organelles in your body.
2. Supplement With Healthy Fats
Healthy fats are involved in the manufacture of hormones and repair of cell membranes in your body. With the right types of fats, your body can use these anabolically.
These processes require energy, so the fats may actually increase your metabolism despite the added calories you are consuming! You can add fats to your diet without increasing calories simply by increasing the percentage of calories from fats and then lowering the percentage of calories from carbohydrates or proteins.
3. Every Little Bit Counts
Believe it or not, simply changing some simple daily habits can have a huge impact on your metabolism. Do you play the game of driving around the parking lot for twenty minutes waiting for the perfect space to open? Instead, park at the edge of the parking lot and walk to your destination.
You'll probably get there quicker, and burn some calories along the way. Other metabolism-boosting activities include standing instead of sitting, taking stairs instead of elevators, and even fidgeting!
4. Don't Fear Carbohydrates
Carbohydrates are not the enemy. Using the right types of carbohydrates can be a valuable tool for your metabolism.
For example, you may expend more calories consuming 20 grams of carbohydrate from lentils than 20 grams of carbohydrate from sugar. The lentils contain fiber and other nutrients that the body must work to extract, and therefore expends more energy. Look for fibrous, low-glycemic carbs and focus on unprocessed carbohydrates.
5. Fluctuate Calories
Zigzagging calories is by far one of the most effective methods for keeping your metabolism revved. Homeostasis is the action your body takes to "remain stable." In other words, if you drop your calories, your body will try to slow your metabolism in order to keep things the same.
By zigzagging calories, you may be able to thwart this mechanism. Some people zigzag day by day - for example, if their target is 2000 calories, they'll consume 1800 one day and 2200 the next. I prefer to consume low calories for a week or two, and then raise calories for a week, and then drop them again.
6. Increase Protein
Protein requires a complex chemical conversion by your body in order to be used as fuel. It takes up to 30% of the calories you consume to oxidize or use protein for energy.
For example, 100 calories of protein may take up to 30 calories to process. Therefore, increasing the percentage of calories in your diet that come from protein may help raise your metabolism.
7. Perform High Intensity Cardio
High intensity cardio, like weight training, takes you into the anaerobic zone of training. This, in turn, creates what is known as "oxygen debt." Even when you have concluded your exercise, the body is processing waste and recovering from the activity - and therefore keeping your metabolism elevated.
8. Increase Frequency Of Eating
Most bodybuilders are aware of this technique. Consuming food triggers digestion, and digestion requires calories. By eating more frequent, smaller meals, you continuously supply your body with nutrients while forcing it to digest and break down the foods. This, in turn, can have the net effect of raising your metabolism.
9. Eat Whole Foods
The calories that you burn during digestion are due to the need for your body to break down the foods. Your body must extract the fiber and nutrients, take chains of molecules and chop them into smaller versions to absorb them into your bloodstream, and perform a variety of tasks in order to assimilate foods.
When foods are processed, much of this work is done for you. For example, processed flour is ground into small pieces that the body can digest more quickly. This means your blood sugar rises faster and your body expends fewer calories processing the flour.
Whole grains, on the other hand, pack more nutrients, are higher in fiber, and force the body to work harder to use them as energy. Another advantage to eating whole foods is that many of the nutrients in these foods - such as vitamins and minerals - are cofactors in metabolic processes that your body uses to burn fat and build muscle.
10. Drink Cold Water
This tip is probably overrated. Your body will expend more calories trying to raise cold water to the temperature of your body, but the exact amount is debatable. It stands to reason, however, that integrating this habit with the other habits listed above can contribute to the greater goal of raising your metabolism.
Conclusion
These are just a few habits you can embrace to start revving your metabolism right away. You may have heard stories about people who have lost dozens of pounds simply switching to diet soda or walking a few minutes each day. These are all small habits that contribute to a big difference over time.
Copyright 2005 Jeremy Likness

About The Author

Jeremy Likness is an International Health Coach, Certified Fitness Trainer, and Specialist in Performance Nutrition. He lost 65 pounds of fat and was a top finisher in an international physique transformation competition. Jeremy is the author of the powerful book "Lose Fat, Not Faith" (ISBN 0976907925) that has empowered hundreds of people around the world to release fat and live healthy. Claim your copy of this life-changing work full of expert advice by visiting http://www.LoseFatNotFaith.com today.

This article was posted on August 17, 2005

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What is Diabetes?

What is Diabetes?

Diabetes is a disorder of metabolism the way our bodies use digested food for growth and energy. Most of the food we eat is broken down into glucose, the form of sugar in the blood.
Glucose is the main source of fuel for the body. Diabetes causes glucose to back up in the bloodstream. As more and more glucose remains in the bloodstream blood glucose or blood sugar levels can rise too high.
There are two major types of diabetes. Consider the following information as it relates to both type 1 diabetes and type 2 diabetes.
In type 1 diabetes (also called juvenile-onset diabetes or insulin-dependent diabetes), the body completely stops producing any insulin. Insulin is a hormone that enables the body to use glucose to produce energy. Sufferers of type 1 diabetes must take daily insulin injections in order to survive.
Type 1 diabetes usually develops in children or young adults; however, it can occur at any age.
Type 2 diabetes (also called adult-onset diabetes or non insulin-dependent diabetes) results when the body doesn't produce enough insulin and/or is unable to use insulin properly .
Type 2 diabetes happens when your body either cannot produce enough insulin or does not use the insulin it makes properly.
Insulin is a hormone produced by the pancreas. Many of the foods we eat such as bread, potatoes, rice, pasta and fruit are converted into sugar and give us the energy we need to maintain life. Insulin gets the sugar into the cells.
Diabetes is a life-long condition. High blood glucose levels over a long period of time can cause blindness, heart disease, kidney problems, and amputations.
Good diabetes care and management can prevent or delay the onset of these complications.
To manage your diabetes well, it is very important that you:
- Don't smoke
- Keep your blood glucose levels in your target range
- Keep your cholesterol and other blood fats in your target range
- Keep your weight in a healthy range
- Keep your blood pressure close to target level
- Take your medication as prescribed

About The Author

Peter Lenkefi

For more more information about diabetes please visit http://www.diabetes-diabetic-treatment.com

plenkefi@yahoo.com.au

This article was posted on August 17, 2005

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Diabetes Associations

Diabetes Associations

A person with diabetes needs to acquire the necessary education and knowledge about his condition in order to know how to avoid the onset of acute or chronic complications, and to be able to attack and swiftly remedy any problem. This way life can be enjoyable, healthy, productive, and happy and, above all, free of complications.
Diabetes associations are the perfect places where people with Diabetes and their families will be able to find all kinds of Diabetes related information and education that they need, from from the most basic and simple to the most complex and in-depth aspects concerning to this "Life condition".
There are lots of leading nonprofit health organization providing diabetes research, information and advocacy. These associations are dedicated to prevent and cure diabetes and to improve the lives of all people affected by diabetes.
To fulfill this mission they funds research, publishes scientific findings, provides information and other services to people with diabetes, their families, health professionals and the public. They also actively involved in advocating for scientific research and for the rights of people with diabetes. They usually provide consumer information on many diabetes-related topics---meal planning, exercise, complications of diabetes, nutrition, and more. They often work with municipal, provincial, territorial and federal governments and policy-makers to ensure they recognize diabetes as one of the most significant public health issues in World today, and take action to address it.
Some of the pioneer diabetic associations who are providing commendable contribution in the fight against diabetics are listed below.
AUSTRALIA
Diabetes Australia
517 Phipps Place
Deakin ACT 2600
Australia
Tel. 61-6-2835277
UNITED KINGDOM
British Diabetes Association
10 Queen Anne Street
London WIM OBD
Tel.44-71/323-1531
UNITED STATES OF AMERICA
American Diabetes Association
1660 Duke Street
Alexandria, VA 22314
Tel. 1-800-2323472 (USA only)
1-703-549-1500
SWEDEN
Swedish Diabetic Association
P.O. Box 1545
S 171 29 Solna
Tel. 46-8/629 85 80
Swedish Endocrine Society
c/o Adamson Dept. of Medicine
Danderyd Hospital
s-18288 Danderyd
Tel. 46-1/6556413
SWITZERLAND
Swiss Diabetes Association
Forchstrasse 95
CH-8032 Zurich
Tel.41-1/383 13 15

About The Author

Peter Lenkefi

For more more information about diabetes associations please visit http://www.diabetes-help.biz

plenkefi@yahoo.com.au

This article was posted on August 17, 2005

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