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• health tips
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Written by Lisa Jillanza

The road to a slimmer and healthier body is a difficult path. But overcoming these roadblocks only require a simple lifestyle overhaul. Liposuction is surely the quickest path to slashing pounds of fats accumulated through years of physical neglect. But this is neither the safest or most effective method of ensuring a healthier you in the future.

The best weight loss treatments are those that reinforce a healthy lifestyle. It is those daily habits that given time helps you get rid of those stubborn love handles but more importantly keeps it away forever.

Replace Fat with Muscles

Easier said than done but if done right it rewards you with healthier and shapelier figure. Whether it's walking a few extra blocks to the office or spending a couple of hours at the gym, getting rid of fats the natural way is devoid of risks and complications that surgery brings.

Building and toning your muscles is the next logical step after losing those unwanted fat deposits. So why wait when you can build those muscles while losing weight.

Build your Cardio

Cardio exercises such as high intensity training or running is a good way to burn fats. It is also a good way to naturally increase your body's metabolism. Living a sedentary lifestyle lowers your metabolism simply because your body does not require transforming fats into energy. When your body becomes accustomed to strenuous activity regularly, it prepares itself by increasing metabolism. This is to make energy readily available throughout the day.

Eat Healthy

Unhealthy eating habits is perhaps the biggest culprit in the overweight problems we face today. The overabundance of processed and fatty foods makes it easier for us to store those unwanted pounds.

Lower your calorie intake gradually

The best diets are those that work for you. Lowering your calorie intake suddenly only brings more troubles than solutions. You still require a considerable amount to maintain your normal body functioning. Cut your calories gradually. This gives your body the time to adjust to changes.

Load up on proteins

Increasing your protein intakes is essential when building muscles. But it is another good way of burning calories since more energy is required to breakdown protein. Replace those high calorie food with protein loaded meals. Satiate your hunger and help build those muscles.

Fortify with Iron

A well-rounded diet that focuses on all essential vitamins and minerals is essential. Iron improves blood flow. Better blood flow also increases metabolism. When you're trying to burn fats and live a more active lifestyle it is important that your body's supply of nutrients and oxygen is maintained with good blood circulation.

Turn up the heat with spicy food

Sweat is a clear indication that something in our body is heating up and eating spicy food is a good start. Eating spicy food gets our body heated up and so does our metabolism. It's a great way to bring something different into your daily diet without sacrificing your hard earned gains.

Stick to healthy fats

Yes, there's such a thing as healthy fats. Eating healthy does not mean eliminating one type of food or in this case staying away from fats. Fats are essential to our body's normal functioning so taking it off the table can do more harm than good. Fish is a good source of healthy fat. Salmons for example are rich in Omega 3 which actually reduces levels of cholesterol in the body.

Weight Loss and You

The first step towards achieving a healthier body is accepting that change is necessary. Even the best weight loss treatments are useless if you are not dedicated to the process.

• Binge Eating
• Bulimia Nervosa
• Anorexia Nervosa
• Eating disorder

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Written by Lisa Jillanza

Weight gain could be a slippery slope where a few extra pounds could quickly turn into a wardrobe nightmare. Weight problems are mainly caused by two factors, unhealthy eating habits and a sedentary lifestyle. While some are genetically predisposed to suffer from easy weight gain, most overweight problems are due to simple lifestyle habits.

We've all been guilty of eating an extra piece of cake during the holidays. But the real problem is when we just can't stop ourselves from grabbing that extra piece of cake holiday or no holiday. And this is where eating disorders come in.

Binge Eating

Binge eating is simply not being able to stop yourself from eating. Binge eating is overeating or the loss of control and the general feeling of helplessness. But this is not commonly an overt behavior, people who suffer from binge eating do this in secret and away from the prying eyes of people. Feelings of guilt and depression after binge eating are also manifested.

Binge eating certainly leads to weight problems but this does not stop there. People are also at high risk for developing type 2 diabetes and other weight related problems.

Bulimia Nervosa

Bulimia nervosa is an eating condition where people overeat and try to eliminate their excessive food intake by vomiting, taking laxatives or inducing diarrhea. Bulimia nervosa is not merely overeating, this is out-of-control eating that goes beyond stuffing yourself full.

People who are suffering from bulimia nervosa are not always fat in fact some of them have normal figures. This is because people who suffer from bulimia nervosa are able to purge excess food from their system.

Anorexia Nervosa

At the other side of the coin is an eating disorder referred to as anorexia nervosa. Rather than being unable to stop yourself from grabbing the nearest edible concoction you see, you simply refuse to take any type of food for fear of becoming fat.

People exercise aggressively in an attempt to lose calories while refusing to eat. Exercising is a great way to lose those extra pounds but we should at least replenish the nutrients we lost. People suffering from this condition do not only actively reduce their food intake they also take laxatives, diuretics and vomit to remove the little amount of nutrients they have in their system.

Eating Disorders Summary

Statistics show that women tend to suffer from eating disorders more than men. Specific eating disorders are also more common in certain age groups and develop at an early age. Eating disorders could be developed and are also genetic. People with relatives who suffer from an eating disorder are more likely to develop this condition.

Heredity could be a contributing factor but far more concerning are the different environmental factors that come into play. While genetics is something that could not be controlled, external influences have a bigger role in the increasing number of people who suffer from eating disorders. The pressure to conform with what society considers as an attractive body has forced many to the path of anorexia nervosa.

Depression, anxiety and high levels of stress can also lead to comfort eating and eventually binge eating. The constant pressure at work and at home has left many people searching for an easy way to relieve stress.

We all have had our bouts with eating disorders at one part in our life. From our episodes of binge eating to extreme dieting what matters is that we have been able to overcome these situations.  It only takes a few steps to slip into the dangers of eating orders. If you believe that you might already be suffering, talking with friends and families or getting the help of a health professional is the best way to treat this condition.

• diet
• Weight Loss

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Written by Lisa Jillanza

You've gone the whole nine yards and yet you're still seeing little or no results on your weight loss program. While losing weight seems to be a breeze for some, others find it to be a constant uphill battle they just can't win.

Medications

Medicines have a direct effect on our body's many processes including our body weight. Non-steroidal anti-inflammatory drugs or NSAIDs (aspirin, naproxen and ibuprofen), corticosteroids and high blood pressure medication causes fluid retention. Female hormone pills for example hinder weight loss and could actually contribute to weight gain.

If you're currently under medication, the best thing to do is to discuss this with your physician. Try asking for alternative medications which doesn't have this side effect. If this is not possible, switch to a low fat diet and a more aggressive exercise program to offset weight gain. But of course this should first be consulted with your doctor to avoid complications.

You've reached your normal weight

A Body Mass Index (BMI) between 18 and 25 is considered normal. Losing weight after reaching your ideal weight could be difficult since this could face opposition from your body. BMI is computed by dividing your weight (in kilograms) by the square of your height (in meters).

If you still believe that your are “fat” even if you've reached your normal weight, then this could be a  symptom of a psychological or eating disorder. People suffering from Anorexia nervosa for example, go into extreme diets and exercise programs just to have a thinner figure.

Hormonal Changes

There are many factors that cause hormonal changes in our body. Any change in the level of hormones has a direct effect on our body's normal processes including weight gain. Aging, medication, medical conditions, menopause and menstrual periods are just some of the factors affecting hormone levels.

This is a condition that affects women more than men. Female hormone pills, menstrual periods and menopause for example are just some of the conditions that affect the levels of hormones in the body. The best way to lose weight is to tailor your weight loss program accordingly. Consulting a dietician could help you develop a personalized program could make dieting healthier and more effective.

Extreme diets

If your weight loss program requires extreme dieting then this could actually cause your body to store more fats or reduce the amount of fats being burned. Undergoing prolonged periods of “starvation” causes your body to turn into its own defense mechanisms in an attempt to compensate for such extreme measures. It reaches a point where human nature takes over and you are mentally unable to resist eating. Rather than losing weight in a gradual and healthy pace, suddenly depriving your body of its basic needs could lead to sickness. Our body requires its share of daily supply of nutrients. And that includes fats to power our daily activities.

Stress and Anxiety

Major stumbling blocks to any diet program or any life changing decision is a person's mental condition. Stress, anxiety and unrealistic expectations leads to self doubt undermining any weight loss program. Any changes to your normal daily routine and eating habits can be very stressing. Having a positive disposition, getting the right support (friends and family) and having realistic goals is your best defense when things are not going your way.

• dehydration
• signs of dehydration
• dehydration signs

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Written by Lisa Jillanza

Water makes 60 percent of our body's weight, and this simple fact makes drinking water an essential part of keeping our body healthy. We can survive without food for weeks but it only takes days or even a couple of hours for our body to shut down from dehydration.

It is recommended that we drink eight glasses of water a day and drinking more is better. But we don't have to strictly follow the eight glasses rule since 20 percent of our water intake comes from solid food such as fruits and vegetables.

Water is essential in our body's normal functioning. It is a natural lubricant that keeps our joints and muscles moving smoothly. It is also a natural antioxidant that helps flush out body waste. Water also function in regulating body temperature, it helps release internal body heat through perspiration. Drinking a glass of water before meals also helps you lose weight. Just like solid food, water takes stomach space helping you feel fuller even when eating less.

Signs of Dehydration

Prolonged dehydration can lead to serious health problems and even death. And this can be very dangerous for toddlers and infants who are not able to verbally express their condition. Diarrhea especially in infants can be very dangerous and life threatening. Fluids are easily lost through the stool this along with vital nutrients and electrolytes.

Headache, delirium and light headedness

An ominous sign of dehydration especially for athletes or those participating in physical activities are those that affect their mental condition. Long distance runners for example might feel confused when too much water is lost through perspiration.

Other symptoms include dizziness, weakness and even nausea as not enough fluid is circulating in the body. The brain suffers because not enough nutrients or fluids are reaching it. The brain is one of the hungriest organs and when it is not fed our mental condition suffers.

Dry mouth and extreme thirst

We crave for food when we're hungry and thirsty when there is not enough water in the body. The body sends clear signals when something's wrong. And the sooner we identify these signals, the quicker we can remedy the condition.

Water can be lost through the skin when exposed to extremely hot temperatures. Drinking water is highly advised during extreme physical activities or prolonged exposure to the sun.

Fatigue or sudden tiredness

Dehydration affects us physically and mentally. With more than half of our body composed of water, the mind and muscles would not work as efficiently. Without the right amounts of water, we become less alert and confused. This holds true even while we're exercising or resting.

Muscle Cramps

Muscle cramps can also occur with dehydration. Water is not only loss during perspiration, salt and electrolytes are also released. Go the extra mile by drinking sports beverages loaded with electrolytes and sodium. The sodium or salt helps your body retain more water.

• Healthy cooking
• Cooking vegetables
• Vegetable preparation

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Written by Lisa Jillanza

When it comes to eating healthy, vegetables certainly come on top on our list of must eat foods. It comes as no surprise since this food group are some of the best natural sources of all essential vitamins and nutrients the body needs to function optimally.

But are we getting the most out of our vegetables? Aside from getting our daily dose of vegetables, we should also consider how these are prepared. Cooking food in general creates a chemical reaction which breaks down or even destroys the nutrients contained in our vegetables.

Proper food preparation helps us get the most of the food we eat. While we don't recommend eating our vegetables raw, we should definitely consider how we cook our vegetables. Cooking actually helps break down the nutrients making it easy for use to digest and take it into our system. And there is no sure fire way to prepare all types of vegetables.

Sauté versus Frying

Frying causes fat to enter the vegetables and dehydrates it in the process. A healthy way to go around this is to sauté the vegetable and use healthy types of cooking oil such as virgin olive oil. Using virgin oil actually helps increase the absorption of nutrients. Aside from preparing the vegetable for digestion, virgin oil gives an extra kick of flavor.

Baking or Roasting

Baking or roasting involves intense heat over a predetermined amount of time. And how healthy we prepare our vegetables depend on these factors. The amount of available nutrients after baking or roasting also depend on the type of vegetable.

Eggplants, asparagus, broccoli, artichokes and celery for example works great with baking. Tomatoes are best prepared by roasting. The act of cutting tomatoes and heating it makes lycopene more available for digestion. Lycopene is fat-soluble pigment that is found in rich amounts in tomatoes. It is a powerful antioxidant that reduces our risks for cancer. But technically, tomatoes are fruits.

Microwave

Nutrients found in vegetables are often lost through heating and water. Microwaving does not require water to cook and heats the vegetables internally. This is a great way of preserving the Vitamin C content in vegetables. Phytonutrients contained in vegetables such as carrots and beans are also preserved when microwaved.