Staying Healthy on a Low Carbohydrate Diet
Marjorie Geiser

It is estimated that about 32 million Americans are following some type of low carbohydrate diet. This is the result of fad diet authors claiming that carbohydrates are the cause for Americas rising obesity problems. The backlash against carbohydrates is a result of the low fat craze that started in the 80s.When consumers started cutting down their fat intake, manufacturers figured out that they could create low fat processed food products that the public would buy. Because these products claimed to be fat free, Americans didnt pay attention to the fact that they were not also calorie free, and as a result, the total amount of daily calories has slowly been increasing. In fact, although the total percentage of calories from fat has decreased, the actual amount of fat intake has increased by 10# per year since 1975! The increase of carbohydrate has also increased, at a rate of 20# per year, mostly as a result of highly processed foods.

It is estimated that 3800 calories are now produced for every American man, woman and child. We have evolved from a world of feast or famine, but were in a state of perpetual feast, although our bodies have not changed. We have no defenses against excess calories: Every year, 300,000 to 400,000 deaths in the US are attributed to obesity.

Meanwhile, Asian and Middle Eastern populations consume 50-75% of their calories from rice and have some of the lowest rates of obesity and heart disease in the world. People living in the Mediterranean also have fewer health conditions commonly seen in the US. This diet consists of whole grains, vegetables, legumes, nuts and fruits. Their diets are rich in fish and low in meats and poultry. Although their fat intake is about the same as in America, the type of fat is primarily monounsaturated fats, such as olive oil, where Americans eat primarily saturated animal fats.

Regardless of the actual advantage or disadvange to following a low carbohydrate diet, there are three recommendations for maintaining good health while following such a diet. The first is to choose healthy fats over the unhealthy, saturated fats, when considering fat intake. Examples of healthy fats would be plant fats that have not been hydrogenated, which makes the fat more solid at room temperature. It is believed that hydrogenation is actually more harmful to health than saturated fats found naturally in animal products. Plant fats would include nuts, avocados, and olives. Oils such as olive oil, canola oil and peanut oil are better choices than fats that come from animal sources, such as butter, lard or bacon grease. Multiple studies over the years have shown that excess animal fats lead to higher risks of cancer, heart disease and other inflammatory disorders. Saturated fats have been linked to increased cholesterol, LDL (the bad) cholesterol as well as to increased LDL cholesterol oxidation. In fact, in January 2004, an Atkins representative put out a press release advising the public to decrease their amounts of steak, eggs, and saturated fast to less than 20% of their total fat intake.

The next recommendation to ensure good health is to eat plenty of fruits and vegetables. Although fruits and most vegetables are restricted in the initial phase of some low carbohydrate diets, they are then allowed back in limited amounts. The phytonutrients that come from a diet rich in fruits and vegetables have been shown to decrease blood pressure, as well as protect against cancer, heart disease, diabetes, metabolic syndrome, and obesity. Its easy to add more fruits and vegetables to your diet, once you get in the habit. Examples are; add some berries to breakfast, eat a tomato at lunch, include broccoli with dinner, drink some vegetable juice with snacks, and have a large salad with your meal.

The final tip to ensure good health is to eat a diet of whole foods, rather than fall back on the easy snack, convenience foods of today. If Americans had just cut down their amount of fat intake in the 80s, without finding new ways to snack, we may not be seeing the epidemic of obesity we see, today. When people started going on the low carbohydrate diets, they eliminated a large number of calories by eliminating snacking, especially at night, where common snacks are chips, crackers, and other high fat, high refined carbohydrate foods, such as ice cream. Today, though, much like in the 80s, manufacturers are now developing low carb and low net carb snack foods. We can now find low net carb chips, crackers, ice cream, popcorn, even low carb pizza! As Americans start to increase their intake of these foods, we will soon see a slowing of the weight loss many had seen initially. In order to call themselves a low net carb food, manufacturers subtract the fiber and sugar alcohols from the total carbohydrates in the product, rather than produce products without carbohydrate. There is no actual FDA standard for what a low net carb food is, yet, though, so right now its anything the manufacturer wants to say it is. These foods also are very high in fat and saturated fat, usually through hydrogenation. So, not only will calories be added back into the diet through resuming unhealthy snack habits, but they will be calories consisting of high amounts of the unhealthy fats.

So, while following a low carbohydrate diet, in order to ensure continued good health, follow these three recommendations: 1) Make most fats you eat the healthy, plant fats, rather than eating a diet high in animal or hydrogenated fats, 2) Eat plenty of nutrient rich fruits and vegetables, which are high in disease-fighting antioxidants, and 3) eat mostly whole, fresh foods and very little processed snack foods, even if they say low carb, in order to avoid hidden and unnecessary fat and calories.

Marjorie Geiser has been teaching health, fitness and nutrition since 1982. She is a nutritionist, registered dietitian, certified personal trainer and life coach. As the owner of MEG Fitness, Marjories goal for her clients is to help them incorporate healthy eating and fitness into their busy lives. To order her 30-Day Health & Fitness Challenge e-course and learn more about Marjorie, go to her website at www.megfit.com or email her at Margie@megfit.com

Tags: America, American Man, Americas, Animal Fats, Animal Products, Atkins representative, Backlash Against, cancer;, Canola Oil, diabetes;, Dietitian, e-course, Eastern Populations, Excess Calories, Fad Diet, FDA;, Feast Or Famine, Food Products, Health Conditions, heart disease;, inflammatory disorders, Low Carbohydrate Diet, Low Carbohydrate Diets, low net carb chips, low net carb food, Man Woman And Child, Marjorie, Marjorie Geiser, Mediterranean, metabolic syndrome, Monounsaturated Fats, net carb chips, Nutritionist, Obesity And Heart Disease, obesity;, olive oil;, Peanut Oil, Perpetual Feast, personal trainer and life coach, Processed Food Products, produce products, Rising Obesity, United States;, Whole Grains, Woman And Child, www.megfit.com —

It is scientifically proven that the genes you inherit have something to do with high-rise cholesterol levels in the body. The vast majority factor is due to lifestyle, saturated fat intake and calorie, poor eating habits especially without exercise, excessive drinking (alcohol enhance rise of cholesterol), and menopausal stage in women when estrogen is on the brink to diminish, and mostly with the senior citizens group.

Lowering Cholesterol Level is definitely gird to right-on-the-spot suspension to what’s already been existing (bad LDL) that’s exposed to some tolerating factors triggering fatal risk to life in the absence of any remedial measures.

INSTANT SOLUTIONS TO LOWER CHOLESTEROL LEVEL

Many people have the primary notion, by merely engaging in exercise, eating the right food without saturated animal fats, lard and dairy, it could be a total solution to treat high cholesterol levels. Going thru these food lipid sources does not mean it instantly suspends the side effects to various cardiovascular diseases, and disorders in the artheroma degeneration relating to the arterial walls.

A research that would benefit a great deal to suspend the existing risk to high cholesterol level that calls for instant decrease is introduced from credibly efficient, and effective medication from reliable Medical Groups doing prescriptions of “Statins,” the CRESTOR (rosuvastatin calcium), actual medicine to put to a halt on too high bad cholesterol levels down by 52%, at a 10mg. dosage, compared to the 7 mg placebo.

Additional advantage of this statin type drug “Crestor,” it increases the HDL (good cholesterol) by 14%, versus to 3% up HDL of the placebo. Imagine, medicating to lower the LDL- bad cholesterol, and at the same instant working to increase the HDL-good cholesterol. Its indeed significant pro-life saving approach-defense to a rise in the side effects disorders, and ailments that link to bad cholesterol.

The application of the medicine could only be fully administered by your licensed physician to qualify for a prescription. Best inform your medical consultant about other things affecting your life and lifestyles, your pre-conditioned health status, and among other things; as, (1) liver, kidney problems, and woman-pregnancy, (2) excessive or non-excessive drinking, alcohol affects functions of the liver, (3) family history-line of high cholesterol cases, (4) if you’re currently with problems on diabetes, thyroid functions, and hypothyroidism, recently been heart or hypertension attack victim, (5) have any problem other than these diseases that are associated with high cholesterol (6) of Chinese or Japanese ancestry, (7) taking over the counter medicines, “antacids,” (8) also inform what prescriptions are you taking aside from all the rest.

Side effects may arise in the event you’re taking the CRESTOR, like constipation, muscle aches, abdominal pain, weakness and nausea. These are just mild symptoms and tend to go away in time.

The importance in maintaining normal cholesterol level is to get thru minimal access to fatty substances that are unsaturated. A reliable research on the effect of “olive” oil for use in our daily cooking is best introduce in reducing bad cholesterol.

On the other hand, the “coconut oil” from among several vegetable oils like sunflower, corn, soy, rapeseed, palm kernel, and cottonseed still excel as the best to be cholesterol reducing medium to bad cholesterol. This is based on a report from Dr. P. Rethinam and Mohartuyo, Asian and Pacific Coconut Community press Released and quoted from the Jakarta Post, June 18, 2003. All other things about the coconut oil are good advantage to health concerning cholesterol levels were contents in that PR issue.

Tags: Animal Fats, Arterial Walls, Cardiovascular Diseases, Cholesterol Level, Crestor, Crestor Rosuvastatin Calcium, Drinking Alcohol, Eating Habits, Excessive Drinking, Fatal Risk, Good Cholesterol, High Bad Cholesterol, High Cholesterol Levels, Lard, Ldl Cholesterol, Lower Cholesterol, Lowering Cholesterol, Medical Groups, Remedial Measures, Rosuvastatin, Senior Citizens Group —

Losing weight is hard to do. Sure, there are some quick ways to get some weight off fast, but there are no ways to keep that weight off for good. It is difficult. Perhaps this is the reason that there are so many weight loss programs out there. If youre not careful and research the options, youre doomed to try many of them before one of them works, leading to loads of frustration. Here are some super tips for weight loss that can help you investigate the option out there for you or even to create your own diet program.

* Add good fats to your diet. Good fats promote a healthy brain, control your cholesterol levels, and add flavor. Some examples of good fats are sunflower oil, peanut oil, Enova oil (a brand name vegetable oil), and just about any oil of a tree nut or legume. Healthy fat intake decreases fat cravings, making it easier to resist some of those foods tat are a weakness fro some.

*Limit your bad fats intake. Bad fats come from animal fats and hydrogenated oils. These kinds of fats can lead to high blood pressure, heart problems, and high cholesterol. There are other options, however, than eating foods that contain bad fats. Try ground turkey instead of ground beef or lean pork loin roast instead of a fatty ham. If you must eat potato chips, try to get the ones that are reduced salt and cooked in natural oils. Some restaurants are even going to new oils for fried food that contain no saturated fats, which are a leading cause of heart disease and stroke in the United States.

* Aerobic exercise is essential to any weight loss program. Aerobic exercise allows and encourages the muscles use as much oxygen as possible. During these workouts, the heart has to pump faster to allow for increased blood flow, which strengthens your heart.

* Eat fat fighting foods such as healthy fats, nuts, beans, leafy greens, oat meal, and natural flavorings and spices. It simply makes sense that if you keep eating poorly, you will have poor results.

If you monitor your food intake and exercise, you will be successful in your weight loss goals. Remember to always consult a physician before you start any weight loss programs to avoid taking a plunge into something more advanced for you. Know your limits when it comes to exercise, and you will find success. Be patient and persevere, YOU WILL MAKE IT!!

This article is for informational purposes only. It is not medical advice, nor should it be interpreted or substituted as medical advice. Prior to making changes to your physical exercise routine and your diet, you should always consult your personal physician. Better safe than sorry.

Tags: Aerobic Exercise, Animal Fats, Bad Fats, Brain Control, Cause Of Heart Disease, Cholesterol Levels, Diet Program, Food Int, food intake;, Fried Food, Good Fats, Ground Turkey, heart disease;, high blood pressure;, High Cholesterol, Kinds Of Fats, Leafy Greens, Lean Pork, Natural Flavorings, Oat Meal, oil;, Peanut Oil, Personal Physician, physician, Pork Loin Roast, Potato Chips, Saturated Fats, sunflower oil, Tree Nut, United States;, vegetable oil —

Daniel Diet Biblical Fasting As Described in the Bible

The Daniel Diet is not simply a fad diet to lose weight. Instead, it is a spiritual commitment that may result in a drop in pounds. But, first and foremost, it is designed to improve your relationship with God.

The Daniel diet is based on a verse from the Bible. Daniel 1:18 says, Daniel proposed in his heart that he would not defile himself. At the time, the Hebrews were living in exile in Babylonia. Daniel was an adviser to the Babylonian king.

The Babylonian king ate all kinds of foods restricted to Jews. This included non kosher foods, wine, and foods and drinks that had been offered to idols.

The modern day Daniel diet popularized by author and pastor Rev. Elmer Townes does not require that you follow the same program that the Biblical Daniel did.

The Daniel fast is not a full fast. You are allowed to eat whole grains, legumes, fruits, vegetables, seeds, nuts, and water, fruit juices and vegetable juices.

You must specifically avoid all meat, white flour or white rice, fried foods, caffeine, carbonated beverages (including diet soda), alcohol, foods with any preservatives or additives, refined sugar, high fructose corn syrup, chemical sugar substitutes like equal, and margarine, shortening or any product with animal fats.

Before you begin the diet part of the Daniel fast, you need to prepare spiritually through prayer. Make a commitment to stay on the diet for a specified period and publicize it by writing it down and telling your family, friends and faith partners what you have promised God you will do.

You will also need to prepare yourself physically for the diet. If you are addicted to caffeine, it is a good idea to wean yourself off of coffee or soda for two weeks before starting the Daniel diet. Also, begin reducing meat consumption ahead of time so that this is not a shock to your system.

The length of time you stay on the Daniel Diet depends on you. Remember, this is not primarily a weight loss plan but a spiritual redemption. Some people make a commitment to stay on the fast for the rest of their lives. Many churches are doing a church-wide Daniel fast for 21 days encompassing 4 Sundays. This stems from a 21 day fast that Daniel recounted in Daniel chapter 10. Other people fast for the entire 40 days of Lent. However, you can do the Daniel fast for as little as 7 days and see results.

Some people report that they do a one day a week complete fast as a sacrifice to the Lord.

Here are some tips to help you be successful on the Daniel Diet.

1.Be specific about the amount of time you will spend on the diet.
2.Use the fasting as a spiritual commitment not a weight loss plan.
3.Use your external discipline to reflect your internal desire.
4.Pray and ask God to show you what sins role is in your physical problems.
5.Use your fast as a testimony to others.
6.Use your fast to learn the effects of the food you eat on your body.
7.Give praise to God for whatever successes you have on the Daniel Diet.

Tags: adviser, Animal Fats, Author, Babylonian King, Carbonated Beverages, chemical sugar substitutes, Daniel Diet Biblical Fasting As, Diet Soda, Diet To Lose Weight, Elmer Townes, Fad Diet, Faith Partners, food;, Fructose Corn Syrup, Fruit Juices, Fruits Vegetables, High Fructose Corn, High Fructose Corn Syrup, king, Kosher Foods, Living In Exile, Meat Consumption, Pastor Rev, Relationship With God, Spiritual Commitment, Vegetable Juices, Whole Grains —