What is a serving size?

Breaking away from the “bigger is better” mentality will help to whittle away the waistline and help to promote a healthier lifestyle. Compared with serving sizes of decades ago, serving sizes of today are greatly larger, upwards of 25%. With this being the case, it is no wonder we as a society we are plagued with an onset of diet related diseases and complications. From heart related issues to diabetes how and what we eat is effecting our lifestyles more and more.
Understanding what a serving size is and adopting the practice of portion control is the best way to lose weight. Once a grasp of what a portion size is equivalent to, one can then begin the discipline of control to lose weight.
Making the switch from a larger plate to a smaller one will help in avoiding the temptation to overfill our tummies with extra calories. Also taking the time to measure out food portions for a week or two will help to visualize a serving size.
Using your hand as a guide, a serving of meat or fish is about the size of your palm, minus the fingers. The size of your thumb to the first joint is equivalent to a serving of cheese. If you are hungry and get the urge to snack, remember that a serving size is a handful, not a bagful.
A handy helper when figuring out serving sizes is the nutrition labels on the packages. Measuring out servings and placing in individual plastic bags is the best way to lose weight. Some products even come with a handy serving gauge built in on the sides of the packaging to help reduce the likelihood of overindulging.
Keywords: Best way to lose weight, lose weight, serving size

Read more!

Tools For a Good Night’s Rest

How we sleep the night before can determine how the rest of our day will go. Obtaining the best possible sleep is crucial to performing our best both mentally and physically. As we all have at some point experienced a restless night, we know that sleep deprivation and reaction time go hand in hand. The more deprived we are of sleep, the slower our reaction time. To help maximize our time of sleep, consider the following.
Where you sleep: Is where you sleep an environment of peace and relaxation? What could be distracting you from the best possible rest? Are there dogs barking, car alarms going off? Trains? Any of the aforementioned can be a distraction, perhaps one beyond our control, but what about the ones in our control? Is there a television or radio on in the background or dishwasher running? These can all be a distraction that prevents us from falling into the best possible sleep. By eliminating these distracting noises, the process of sleep can be focused on.
How you sleep: At night when it is time for bed, do you fall asleep quickly and naturally or does it take long periods of time to fall into slumber? Excessive mental stimulants can be the cause of not falling asleep quickly. Natural sleep aids are a great way to be sure that you spend at night sleeping and not trying to fall asleep. Some people find that herbal remedies may also be beneficial.
If aches and pains are preventing you from getting the best sleep possible, consider the mattress you are using? If your mattress is old and outdated, it may be lacking in the necessary support you need to relax your body completely. Also, an old mattress is probably poor in motion separation. This in turn can cause you to wake from deep sleep cycles every time your partner moves next to you.
Keywords: sleep deprivation and reaction time, natural sleep aids, herbal remedies

Read more!

Powerful Cranberries

Say “Yes” to a second helping of cranberries this Thanksgiving! More than turkey day staple, the health and nutritional values of cranberries are essential to everyday health.
Flavoring everything from muffins to energy drinks, this native berry to New England is packed with many healthful and dietary properties. Popularly know for their effectiveness in fighting urinary tract infections, research has also shown cranberries to be a beneficial factor in blocking harmful bacteria that is responsible for ulcers and certain cancers of the mouth.
Cranberries contain proanthocyanidins, which are nutrients that prevent certain bacteria from sticking to the insides of our digestive system. This is very beneficial in that research suggests that the anti-stick properties of cranberries are responsible for the anti-stick of harmful bacteria such as E.Coli.
Loaded with anti-oxidants, cranberries help build a healthy immune system and ward off free-radical cells that might cause heart disease. This is great news for the approximate one in four Americans who suffer from some from of heart disease.
As it has been well documented by now, calcium is a vital part of strong and healthy bones as well as a necessary component to lose weight. Great news for cranberry lovers, one serving of cranberries contain 10% of the recommend daily allowance of calcium.
Finally cranberries are loaded with vitamins, minerals and fiber. All of these components are characteristic of fruits and vegetables. In addition to portion control, diets that are high in fruits, vegetables and fiber is one of the tried and true weight loss tips.
Keywords: Cranberries, lose weight, weight loss tips, energy drinks

Read more!

Is St. John’s Wort an Effective Cure for Depression?

Widely used in Europe to treat the symptoms of depression, St. John’s wort is one of the popular herbal remedies that are sought after. Increasing in popularity, herbal remedies, are being used as a method of preventative care to encourage healthy living. Due to the natural characteristics of the St. John’s Wort plant, millions of people turn to it as a possible solution to symptoms of depression.
World wide millions of people deal with some symptoms of depression. Shown in studies to treat symptoms of mild to moderate depression, St. John’s Wort had no more of an effect than that of a placebo in treating symptoms of major depression. "Overall, we found that the St. John's wort extracts tested in the trials were superior to placebos and as effective as standard antidepressants, with fewer side effects," says lead researcher, Klaus Linde of the Centre for Complementary Medicine in Munich, Germany.
St. John’s Wort can be taken in capsule form or steeped into a tea from the leaves of the plant. While St. John’s Wort is a naturally occurring plant, and considered for the most part safe. It is strongly advised that before taking this or any other herbal remedies, your physician should be consulted with.
While the possible side effects are mild, they do include nausea, vomiting, rashes on the skin, insomnia, anxiety and diahhrea. St. John’s wort may also affect the effectiveness of birth control and heart medications.
Keywords: St. John’s Wort, depressions, herbal remedies

Read more!

Free Weights

A necessary complement to any diet followed by those trying to lose weight is the addition of a free weight regiment. While often overlooked, a free weight routine will help your body build more lean muscle mass thus increasing the body’s ability to burn more calories and fat.
While people may fear that pumping iron will make them bulk up, the truth is that lifting weight will help give definition and tone to muscles. Lifting weight also is beneficial as it increases bone density and strength. An increase in stamina and power are also benefits of lifting weight.
Incorporating a routine that involves all muscle groups is the best way to lose weight.
Contrary to popular belief, it is not necessary to lift a large amount of weight. Using a lighter weight with more repetitions is the best way to add tone and definition without the bulk, whereas doing few repetitions with a heavier weight will add bulk.
If you are new to using free weights, it is important to seek the guidance of someone experienced with using free weights. Proper form and equipment is necessary to avoid injury and harm. Additionally for those lifting a large amount of weight, it is important to have a spotter present to assist in the exercise.
Different from using weight machines, free weights offer a greater range of motion and resistance to the person doing the exercise. This is an added benefit when it comes to targeting specific areas and muscle groups.
Adding a strength training routine to your current exercise program does not have to be expensive. Free weights are often inexpensive and are easily stored. Using items around the house is a creative way to come up with free weights. Jugs of water or canned goods can be used as free weights for those who want to lose weight.

Read more!