Tag Archives: Diet

Nutrition and Courage Empowerment – Taking Health To Next level Positively

During the dark years that followed my diving accident, I deviated from my wholesome eating habits. This deviation was partly due to my limited control over my diet, as I lived in a hospital or a group home. It was also due to my reduced health-consciousness. Largely disgusted with life, I was proportionally hedonistic and suicidal. I sought consolation in gustatory pleasure at the risk of undermining my health. To be more precise, I often overindulged my fondness for fatty and savory foods or sweet ones, with the result that I gained weight and lost my edge – that is, part of my vitality. This loss was ominous. It took a wealth of vitality to accept and overcome the difficulty of attaining happiness. The more I was devitalized and consequently weak, the more I was likely to be daunted by this difficulty.

Devitalization was the worst form of impoverishment. In a state of weakness, it was tempting to deny that happiness was possible or worth the effort and choose the easy option: idleness and carelessness or death. I never gave in to this morbid temptation, but my overindulgence in fatty and savory foods or sweet ones caused my vitality to lessen and my depression to worsen, thereby reinforcing my hedonistic and suicidal tendencies. I had entered a vicious circle, or rather a downward spiral that led to hell.

Fortunately, before it was too late, I became disgusted with my way of life, as opposed to life itself. I was less a victim of circumstances than a fool who brought about his own misery, on account of his negative attitude and self-destructive behavior. I began my uphill journey to wisdom and health.

Health is the basis for every human achievement, even when it is poor, in which case it provides a lot less vitality and longevity than when it is good. I pledged to do everything possible to be healthy to maximize my potential to live and love.

In fact, health is not just a matter of vitality and longevity; it is also a matter of sanity. A sound mind is a complement to a sound body. Furthermore, the one is dependent on the other. This dependence had dawned on me with dazzling clarity a few months after I had moved into my apartment and improved my diet. By then I had studied many health books. They had helped me define and meet my nutritional requirements much more wisely.

My body needed a balanced and moderate amount of carbohydrates, lipids, proteins, minerals, and vitamins to function well. Correlatively, the foods containing these nutrients had to be properly chewed to aid digestion and absorption (this did not apply to fiber: a type of carbohydrate that the body can neither digest nor absorb). Proper chewing reduces foods to mush and proportionally increases the effect of the digestive juices on them or the availability of the nutrients that are ready for absorption. I thoroughly performed this simple chore, at the center of life.

To start with, carbohydrates are simple or complex sugars that I generally obtained from fruit, honey, milk products, beets, rutabagas, potatoes, legumes (beans, lentils, or peas), nuts, seeds, whole grains, and the bread, cereal, or pasta made from these grains. Simple sugars and digestible complex sugars serve as an energy source and participate in the synthesis of DNA and RNA molecules: the genetic information and the genetic messengers that enable the organism to regenerate and reproduce. Indigestible complex sugars, better known as dietary fiber, are capable of promoting the elimination of waste through the intestine. Refined foods are depleted of this fiber, without which constipation is a predictable outcome that bodes ill. Except on festive occasions, I resolutely avoided them.

Lipids include two main subdivisions: saturated, monounsaturated, or polyunsaturated fats (with a phosphoric component in some of them – i.e., in phospholipids versus triglycerides that are pure fats) and cholesterol, which is a singular fatty compound. Like simple sugars and digestible complex sugars, saturated fats and monounsaturated fats serve as an energy source. In addition, they contribute to the integrity of the body tissues. Polyunsaturated fats and cholesterol also contribute to this integrity and are used for a variety of vital functions involving the cardiovascular, digestive, endocrine, and immune systems.

A distinctive feature of polyunsaturated fats is their instability. When exposed to heat, light, or air, such as in processing, intense cooking, or prolonged everyday use, they can suffer damage and become harmful. In view of this fact, I was careful to eat the foods that contained them – for example, walnuts and seeds, and the oil extracted from either – in their most natural (unprocessed and if possible uncooked) form and fresh (unspoiled) state. When cooking was necessary, as in the case of fish or tofu, which numbered among these foods, I resorted to steaming or baking in preference to frying and proceeded with caution, while avoiding the pitfall of undercooking. I applied the same basic principles to the foods that contained monounsaturated fats, like peanuts, almonds, olives, and avocado, and the oil extracted from any of them, though these fats are less unstable than their polyunsaturated counterparts. As for cholesterol, found exclusively in animal products, and saturated fats, found mostly in land animal products, they have a reputation for causing arterial blockage and organ dysfunction if consumed without restraint. I limited my intake of them by following a largely vegetarian diet where animal flesh was the exception, not the rule. Actually, I exercised restraint in my consumption of polyunsaturated fats and monounsaturated fats as well. The opposite, like any lack of moderation, is a health hazard.

Now for proteins. They are various macromolecules that comprise a large number of amino acids (nitrogenous molecules that occur in twenty-two different forms). In the course of digestion, these macromolecules are broken down into these molecular components, which act thereafter as raw material or building blocks to produce new molecules or new macromolecules (polypeptides, smaller than proteins, or proteins) that suit our physiological needs in many areas: the metabolism, the blood, the mucous membranes, the skin and the tendons, the muscles, plus the endocrine, immune, and nervous systems. These molecular components act so if the body has enough carbohydrates and fats to satisfy its energy requirements. Otherwise, they are stripped of their nitrogenous part and mobilized into satisfying these requirements. This constitutes a waste of precious amino acids and a burden to the kidneys, in charge of eliminating the free nitrogenous part after the liver has transformed it into urea. As it happened, my main sources of protein – namely, legumes, nuts, whole  grains, and the bread, cereal, or pasta made from these grains, together with milk products and eggs – were also rich in carbohydrates or fats. Here the fats that mattered were saturated or monounsaturated, whereas the polyunsaturated ones were not a favorable means of satisfying my energy requirements, given the many other important roles they played.

Lastly, minerals and vitamins are a group of some thirty substances that complement carbohydrates, lipids, and proteins. A deficiency in one of them can hamper a bodily function and jeopardize in so doing the health of an individual. Collectively, as precursors or components of useful agents, or as useful agents themselves, they assist in numerous processes: vision, nerve impulses and neurotransmission, muscle contraction, digestion and absorption, regulation of blood sugar and of the metabolic rate, respiration, energy production, regeneration and reproduction, formation and maintenance of bones and teeth, coagulation, protection against free radicals (noxious atoms or molecules), and immunity. My usual sources of carbohydrates, lipids, and protein already supplied me with minerals and vitamins, all the more since they were unrefined. Refining is a terrible refinement that depletes fibers and nutrients in foods. Nevertheless, to make sure I got enough minerals and vitamins, I rounded off these usual sources with additional vegetables: carrots, radishes, cauliflower, red cabbage, green vegetables, leafy or non-leafy, garlic, and onions. I drank plenty of water to boot, though not during or immediately after meals lest I interfere with my digestion by flooding my stomach. Drinking water typically contains a minute quantity of minerals. Much more importantly, it has the ability to replenish the bodily fluids and cleanse the system of undesirable substances.

The best thing about my improved diet was that in a few months my state of mind had taken a turn for the better in a big way. Never before had I thought so clearly and felt so enterprising. I was brimming with vitality and soon became immersed in the writing of my book on “vital efficiency.” It appeared I was a lot more capable of rationalizing and embracing the challenge of leading a fulfilling life, because I was a lot more alive. My energy level had risen dramatically. I could sleep three hours, rest another two hours, and go about my business for the remaining nineteen hours. In conjunction with this rise, my morale was unusually high. Circumstances alone could not account for this boost. My relationship with my girlfriend (an extremely kind and gentle, and rather pretty nurse) was in the doldrums and on the brink of termination. My new apartment, on the other hand, was a significant improvement; but what changed for the better during the few months in question was primarily the condition of my body, which impacted my state of mind. I was vibrant with health, notwithstanding I still experienced bladder problems that somewhat weakened me on occasion. This health was both physical and mental. I had a vigorous and joyous sense of purpose that kept me going and especially writing.

In the effort to be healthy, a reasonable diet is not everything. Fresh air and regular exercise ought to form part of this effort. There are two types of exercise; both require stretching, before and after, plus warmup and cooldown periods, to avoid injuries.

The first type of exercise is anaerobic, not dependent on the intake of oxygen. An example of anaerobic exercise is weightlifting. Done frequently, in vigorous workouts, it strengthens muscles and bones. The second and most beneficial type of exercise is aerobic, dependent on the intake of oxygen. An example of aerobic exercise is jogging. Done every day or a few times a week, for at least fifteen minutes (enough to markedly and sustainedly increase the activity of the respiratory and cardiovascular systems, responsible for delivering oxygen to the body tissues), it yields numerous health benefits. Besides strengthening muscles and bones, it raises endurance, improves the handling of stress, promotes good mood, boosts the immune function, reduces the risk of heart attack and stroke, and helps to prevent obesity together with disorders like diabetes and hypertension that often accompany this condition. In a nutshell, fresh air and regular exercise are important aspects of a wholesome lifestyle. They result in someone being stronger, feeling better, and probably living longer.

Do You Want A Sexy Perky Butt That Sexually Appeals ?

How to build sexy perky butts and buns?

Do you know that whether you are a guy or a gal, one of your anatomies that are constantly being scrutinized is your butt? Many do say that a perky butt is one of the most attractive part of a human body. And don’t you think it is? Certainly so!

Take a look at your own buns right now. Is it tight perky and strong or is it saggy and lumpy? Worse, is it without any tone and just hangs there like a piece of flesh just out from the butcher store? If you really want a tight and sexy butt that make heads turn when you are in a pair of tight jeans or in your bikini, read on.

Your butt consist of three muscles, the gluteus maximus, gluteus medius and gluteus minimus. The gluteus medius and gluteus minimus are the muscles on the sides of the hip that are used for the internal rotation of the thigh. The gluteus maximus is the largest of the three muscles and is used for hip extension, outward rotation, leg adduction and leg abduction. These muscles are collectively called the “Glutes”.

Strong glutes helps us in our daily activities like climbing stairs or squating to pick sonething besides looking good and sexy. These muscles are essential in sports activities. Strong glutes will power your participation in any sport, like cycling and especially in jumping sports such as football, volleyball, soccer, basketball and net ball.

If your glute is hanging and lump then there is a layer of fats covering the muscles. If that is the case, its simple. Just lose the fats by a combination of cardio, weight resistance exercises and a clorie restriction diet.

To have great looking strong glutes, weight resistant exercises must be included in your workout routines. For some people, exercises such as running up slopes, stair-master or step climbing will have good effect in shaping the buns. But to have that perky sexy butt, you will have to incorporate Squats, Dead lifts and Lunges which are fantastic butt shapers. All these exercises are described and picture illustrated in my ebooks “Burn Fat Build Muscles Fast”.

So in a nutshell, you need to lose fats and build a well muscled glute in order to own a sexy perky butt that make heads turn and eyes glued to your bottom posterity. That isn’t difficult. All you need is some commitment and determination on your part and you are already half way there.

Discover Secrets to Testosterone Levels, Sexual Performance and Happy Marriages

Many people consider sex as a vital component of a healthy marriage. The sexual act is not just for the purpose of satisfying one’s libido. It is about effective communication and intimacy. Many wives claim that they often feel rejected when their husbands lack intimacy. Lack of intimacy in marriage often takes an  emotional and physical toll on the husband and wife.  Their sexual frustrations can also lead to stress, anxiety, and low self-esteem.

On the other hand, couples who engage in regular sexual activities have been reported to be much happier and closer as a marriage partners. Happiness expert Dr. Robert Holden says that, “…sexual intercourse is not just an act of lust or a biological need. Sex is a unique form of communication and intimacy.” According to Dr. Holden:  “One of the big mistakes I think we make in relationships is that we don’t give our best energy to the people that matter most.”  He said that married partners should work hard to have a  satisfying sex life along with the balance of a gratifying emotional connection.

But why do some couples have trouble with their sex lives.  According to marriage experts, sex problems are just normal. Some of the common sex problems couples may encounter are boredom, lack of intimacy, low sexual desire, and passionless sex.

Another possible reason for sexual frustration may be due to the failure of the man to perform according to the expectations of the female partner.  Low testosterone level is one reason why some men have poor sexual performance. Testosterone is a steroid hormone that is necessary for sperm production, development of the male reproductive system, enhanced libido and energy, and immune system function. In addition to its importance to sexual health, this hormone aids the development of many male characteristics like muscles, hair patterns, and voice modulation. Decreased testosterone production in men is a natural effect of aging. This decline in production may result in a low sex drive, constant tiredness, depression, and energy loss. Low levels of testosterone can also lead to sexual dysfunction, bone loss, muscle atrophy, and mood swings.

There are different testosterone replacement options that may help many individuals keep normal testosterone levels in the bloodstream. These treatments are available in different dosages and may be administered via injections, patches, gels, and pills. Testosterone injections are usually done in the buttocks. Two popular injected testosterone products are testosterone cypionate and testosterone enanthate. The former is injected every three to four weeks while the latter is given every 4 weeks. Like many intramuscular injections, these injections may be painful and are usually administered by trained individuals at medical clinics.

On the other hand, testosterone patches and gels, help maintain a constant level of sex hormones and are applied once on a daily basis. They are usually rubbed on clean, dry skin on the back, arms, abdomen, or thighs. These products are not designed to be applied directly to the genitals. Also, putting the patch or gel on broken, oily, or irritated skin should be avoided. Pills containing testosterone undecanoate is another way to boost testosterone levels in the bloodstream. Many testosterone pills are safe to use because they are made from natural ingredients. These pills should be swallowed entirely without chewing.

Taking treatments for low testosterone levels should not be done without the prior advice of a health professional. Men are strongly advised to talk to doctors or other medical specialists and weigh the advantages and disadvantages of these low testosterone medications and treatments. Another focus of attention should be on maintaining a health lifestyle that includes eating good food, engaging in regular exercise, and having adequate sleep. Men should try to improve their sexual performance and communicate intimately with their female partners to nourish each others feelings. Improvement in sexual performance and frequent sex can deepen physical intimacy between married partners and strengthen their bond of love — which is the real goal of sex in marriage.

What Is A Cholesterol Free Diet And Is It Good For Me?

Cholesterol has been a hot topic in the past ten years. People draw conclusions that if you have cholesterol you have a poor diet and have poor health, people also want to get rid of cholesterol without understanding what it is or how it affects your body.


People need to learn that there are in fact two types of cholesterol bad cholesterol (known as low density or LDL) and good cholesterol (known as high density or HDL). People do not realize that cholesterol is an essential substance in the human body but it depends on the levels that you have. If you were to choose a cholesterol free diet it could be very harmful to your wellbeing, HDL cholesterol are really extremely vital to certain bodily functions such as constructing and repairing cell walls. New research shows and even suggests that HDL cholesterol acts as a crude antioxidant.


You do not need to have a cholesterol free diet if there have been signs you or your family have had a history of heart problems or cardiovascular disease. Instead, understand what bad cholesterol you need to avoid and maintain the beneficial cholesterol in your diet. LDL cholesterol can certainly be challenging, as it has been associated with heart attacks as well as strokes, but it doesn’t require a lot of effort to methodically eliminate it from your diet. Instead of trying to keeping away from cholesterol overall, steer clear of a cholesterol free diet and as a substitute look for foods that are low in LDL cholesterol and high in HDL cholesterol.


Is A Cholesterol Free Diet The Best Choice?


To find foods which are good for your health is not as hard a task as you may think as long as you know what you are looking for. Foods such as lean meat and fish are both good meat choices, and are also high in protein. Also choose low-fat dairy products and be sure to keep up with your grains, vegetable and fruit intake. A good diet to control or reduce your cholesterol would be around six servings of grains each day, three to five servings of vegetables and two to four servings of fruits.


This diet is not a hard one to follow and if your keep this strategy in place when shopping then you will be avoiding the products which contain the harmful LDL cholesterol. Remember to reduce your fat in take especially fats that have saturated fat as they tend to raise blood cholesterol levels. Avoid eating fried foods as well, choosing grilled, broiled and baked foods as a healthy alternative.


So the question of what is a cholesterol free diet and is it good for me is answered. A cholesterol free diet may not be the right decision if you want to keep your heart and body strong. By simply choosing a balanced diet will help you to weed out the bad cholesterol and keep the good cholesterol.

Help Fight Diabetes With a Diabetic Diet Plan

A diabetic diet plan is one of the best proven ways to combat diabetes; this can help to improve your blood sugar control, reduce and eliminate your need for insulin shots.

The diabetic food plan takes recommended foods for diabetics and creates a plan to suite both your tastes and your needs, by creating the diabetic diet plan you can improve your health and help fight diabetes.

It is essential for anyone fighting diabetes to maintain optimum weight and reduce blood cholesterol. Reducing saturated fats with unsaturated or monounsaturated fats is a priority for anyone fighting diabetes. Diabetes prevents your body from processing glucose the way it should, so a diabetic diet helps to perform that maintenance. In addition, the hope is that a diabetic diet will also help you to maintain healthy lipid levels and keep your blood pressure under control. The most important part of a diabetic’s diet is the meal plan, foods with similar nutrients and calories are grouped together. A diabetic’s meal plan is about ensuring the food intake is the right amount of food at the right time.

A diabetes diet plan can differ from each type of diabetes; diabetics who fight type 2 diabetes have fewer restrictions which help to make a more flexible diabetic diet plan which may seem to look more like a normal healthy diet plan. However type 1 have more restrictions and is more accustomed to your own diabetes.

You may be thinking that creating a diabetic meal plan sounds like a lot of hard work, that you don’t know any different food groups and that you find it all a little too confusing. However a couple of weeks becoming more knowledgeable in the area of diabetes may help to make you more comfortable and healthier.

It is essential for anyone suffering from diabetes to be aware of different food groups, what they contain and how they affect there meal plan and dieting. A large knowledge and understanding of diabetes will help you daily and to achieve your health goals.

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