Author Topic: Health & Fitness Tips. (Read 2909 times)

_noXiouS_ · « **on:** March 30, 2010, 11:25:17 AM »

Understanding Insulin Resistance

We heard a lot about insulin in the days of low-carb diets. And for good reason. Problems with insulin are a root cause of some of the most dangerous health conditions, as insulin affects almost every cell in the body.

Insulin plays a critical role in how your body uses food. Its most important role is to lower the concentration of glucose in your blood. When you eat, your digestive system breaks food down into glucose, and the glucose recirculates in your blood stream. In response to the rise in glucose after a meal, the pancreas releases surges of insulin, whose job is to clean the glucose from the blood. Some of the glucose is diverted into the liver, where it's converted into stored glucose, called glycogen, for later use by the muscles. Insulin then helps turn any leftover glucose into fatty acids and stores them in fat cells where they can be tapped later for fuel.

By making poor food choices, like scarfing down too many highly processed, refined carbs (like white bread and pasta!), we can do things to cause our bodies to create too much insulin. When you repeat that cycle too many times (like by repeatedly eating sugary junk on an empty stomach) your pancreas will overcompensate and produce more insulin, which your cells will eventually start to ignore. This is called insulin resistance and it is the precursor to type 2 diabetes and it is common in overweight people. Turned away at the door, the sugar is left with no where to go. If it hangs around in your blood too long, doctors call this impaired fasting glucose (if measured in the morning) or impaired glucose tolerance (if measured two hours after a meal). You could develop full-blown diabetes if both conditions go unchecked.

While high levels of blood glucose trigger insulin release, low levels suppress it, Maintaining low levels of insulin — one of the primary goals of the diet — allows your body to more easily tap in to your stored fat for fuel. Conversely, being insulin-resistant can hamper your weight-loss efforts. Try to avoid spikes in your blood sugar, by eating regularly. Pair carbs with protein, eat whole foods, avoid sugar juices and fruits, and highly-processed carbs. When your insulin-release mechanism works the right way, it helps keep your weight in check. So strive to keep it balanced!

_noXiouS_ · « **Reply #1 on:** March 30, 2010, 11:29:22 AM »

It's Not Just About Looking Good

Who doesn't want to look totally hot? If you asked 100 people who were starting to exercise for the first time (or returning to regular workouts after a long time off) what their main motivation was, the majority of them would say something like, "I want to look good," or "I want to fit into a size __ again." And hey, whatever gets you on track initially is good enough for me. But when that scale hasn't budged in a few weeks, it's time to remind yourself that there are lots of other reasons to make exercise a habit.

Research has clearly linked coronary heart disease, diabetes, and cancer to lifestyle. Apart from aiding in weight loss, physical activity offers a positive, healthy way to release anxieties and alleviate tension, which can help reduce your risk of many lifestyle-related diseases. Exercise also supports mental well-being: Physical activity actually changes your brain chemistry, which directly influences your mood and frame of mind for the better. Among other things, physical activity triggers the release of endorphins, which act on the brain as natural tranquilizers.

In addition, exercise will boost your confidence. As you start working out and getting stronger, your sense of strength in other aspects of your life will naturally flourish. Bottom line: The more physically fit you are, the longer you'll live and the better your quality of life will be.

_noXiouS_ · « **Reply #2 on:** March 30, 2010, 11:34:07 AM »

Banish the Toxins

In an effort to minimize our consumption of pesticides and other chemicals, we make a point of buying organic food when we can. But foods aren't the only things in your kitchen that can harbor harmful ingredients. By now, I'm sure you all know that you should steer clear of certain plastics and not use disinfectants and cleaners that contain poisonous chemicals — but do you know why these things are harmful? I know some of you may say, "We grew up with lead paint and other chemicals and we're fine." It's true that we didn't know how harmful some products were years ago, but because we didn't know, does that really mean you're fine? Do you know exactly what's going into your body these days? Here's a little list to help — these are some of the biggest hormone offenders that could be in your kitchen:

•Bisphenol A (BPA): BPAs are chemical compounds that are added to plastics to make them more durable; they're most commonly found in the linings of food containers, beverage cans, some baby bottles, and drinking bottles, and they can leach out into foods and liquids. Harmful side effects from consuming them can include increased risk of breast and prostate cancers, infertility, polycystic ovary syndrome (PCOS), and insulin resistance (which, in turn, can lead to type 2 diabetes). To be safe, store foods in glass containers, drink from stainless steel water bottles, and do your best to avoid canned foods.

•Polychlorinated biphenyls (PCBs): These major endocrine disruptors are chlorinated chemicals that were used as coolants and lubricants in electrical equipment; they may still be found in old fluorescent light fixtures and some electrical appliances. Because of evidence that they built up in the environment and caused harmful health effects, their manufacture was banned in the United States in 1977. Because of their persistence in the environment, however, farmed salmon and certain freshwater fish have PCBs circulating in their systems. Don't take chances when you eat fish — check the Monterey Bay Aquarium's list of safe fish.

•Volatile oranic compounds (VOCs): These are chemical compounds emitted as gases by such seemingly innocent everyday products as paints, plastics, cleansers, solvents, air fresheners, dryer sheets, dry-cleaned clothing, and cosmetics, and they can cause your endocrine system a whole mess of problems. I'm talking nausea, headaches, drowsiness, sore throat, dizziness, memory impairment, and — in the long run — possibly cancer. For kitchen-cleaning projects, switch to all-natural products, such as baking soda, hydrogen peroxide, white vinegar, and lemon juice.

•Chlorinated products: We all grew up with them — white paper towels, white paper napkins, and white coffee filters. And most of us don't think twice about what these products mean for our endocrine systems. But it's not good: The Environmental Protection Agency found that dioxins, the by-products of many industrial processes involving chlorine, including pulp and paper bleaching, are 300,000 times more carcinogenic than DDT (a synthetic pesticide now banned in the United States). How's that for a wake-up call? Keep yourself and your family safe and stick to products labeled chlorine-free, or PCF. Your hormones will thank you

_noXiouS_ · « **Reply #3 on:** March 30, 2010, 11:37:28 AM »

Is it better to eat a meal before or after a workout? Why?

Back in the old days, people thought they should train on an empty stomach in order to burn more fat, but that has turned out to be FALSE. In fact, your body needs some glucose (blood sugar) for fuel in addition to what it can use from fat stores when you're working out. If you don't have any blood sugar available, your body will eat the muscles' glycogen, or stored glucose. Low blood sugar will also make you tired and sluggish during your training session. For these reasons, I suggest you eat something 45 minutes to an hour before training — you'll have more energy and endurance to work harder, burn more calories, and improve your muscle tone.

After training, during a period known as the golden hour (45 to 60 minutes after a workout), muscles absorb the most nutrients, and glycogen is replaced the most efficiently. You don't have to have a huge meal — just a little something that contains both protein and carbs will give the best results.

_noXiouS_ · « **Reply #4 on:** March 30, 2010, 11:59:00 AM »

Pump Up Your Metabolism

Many people suffer from the backlash that can result from years of yo-yo diets. What happens is this: When people let their calorie levels drop too low, their body's survival mechanism kicks in, lowering their metabolic set point (or basal metabolic rate). When they go off that crash diet and begin to eat normally again, they gain back any weight lost — plus. And what follows that? Yup, another crash diet.

The cycle is often very frustrating, but it CAN be reversed with time, consistency, and patience. What you'll need to do is the exact opposite of what we call shocking the metabolism; you have to allow your body time to adapt to a new metabolic set point — by being consistent, you'll force your body to adapt.

Okay, here's the game plan: First, set your daily caloric intake at 12 calories per pound of body weight. (For example, my weight is 117; 117 x 12 = 1,404 calories a day.) Then stick like glue to that calorie allowance for at least one to two months, depending on your metabolism. This will allow your body time to readjust your metabolic set point accordingly.

Now, here's the other part of the equation: The absolute best way to pump up your metabolism is to EXERCISE. You'll be burning calories not only during your workout but also up to 48 hours after — all the while increasing lean muscle tissue, which speeds the metabolism over the long term. Aim for five hours of exercise a week if possible, but no fewer than three hours a week.

©odєnamє 47 · « **Reply #5 on:** March 31, 2010, 05:42:43 AM »

Those are some realy good tips and its realy sad to learn that no one is looking into it. Most of the punjabi guys and girls are chubby. May be this could help them.
About having something before your workout is a good thing and that too 45 minutes before you goto gym.
I come home at about 6 from work and then after i change I do eat something which includes a lot of carbs( bread)with some nice vegetables ( either cooked or raw). and at 7 Pm i goto gym for about 1 hour to 1.5hours depending on what muscles we are working out. I was not very big when I started gym a year ago but if you see me I have achieved a lot of muscles. My friends and other gym mates they always come and tell me that you are growing very fast. I do one muscle a day and sometimes two ( not major). When I have something light to do same as today , I did Triceps ( about 7 exercise - 3 sets each and each set with minimum of 10--12 reps) and I finished it in 1 hour and then I did Abs 2 exercises.
We goto gym about 5-6 days a week.
Its never too late to start again

_noXiouS_ · « **Reply #6 on:** March 31, 2010, 12:14:28 PM »

Should I Work Out If I'm Sore?

You should NOT train a muscle that's sore. The reason for this is that your body interprets exercise as stress; it's during the recovery time when the real work is being done. Think of exercise as the architect and recovery as the builder. If you work a muscle too soon after a training session, therefore, you will just break it down.

Also, you shouldn't be sore for more than two days after a workout; if you are, you may have a slight injury or muscle strain. If this is the case, take it easy and give that muscle time to heal before training it again.

_noXiouS_ · « **Reply #7 on:** April 01, 2010, 02:08:14 PM »

How to Warm Up and Cool Down

The best kind of warm-up before a tough workout is a few minutes of cardio (such as jumping rope or jumping jacks) followed by dynamic stretching. We were taught years ago to sit or stand and stretch one muscle group at a time. Contrary to popular belief, this kind of static stretching — which helps prevent muscle soreness and improves flexibility — is best performed AFTER a workout, when your muscles are very warm and loose.

In the past several years, fitness experts have discovered that there is a much more effective and healthy way to stretch BEFORE a workout: the dynamic stretch. Dynamic stretching is basically stretching with motion, so your body gets a chance to warm up the muscles slowly and in a functional way. It's a 1-2-3 punch: You warm up your body, get your heart rate up, and stretch all at the same time!

Below are some examples of dynamic stretches. Do them on a level surface for a total of about five minutes before you begin your workout. You will notice that with time the exercises will become easier and they will help improve your coordination, flexibility, and balance. Start by performing the exercises over a distance of about 30 yards; increase to 50 yards as you get more comfortable.

High-Knee Walking

Purpose: To bend your hips and knees, stretch your glutes and hamstrings, and warm up your arms and calves.
The stretch: Take an exaggeratedly high step, driving your knee as high as possible, and simultaneously drive your opposite elbow forward. Make sure that you push up onto your toes so that your calf gets involved. Use a normal running arm motion, with a 90-degree angle at the elbow; elbow goes from chin level to as far back as possible while maintaining forward straight posture.
Key points: Drive your knees up as high as possible; get up as high as you can on your toes; and drive your arms with each step.

Deep Side Lunge

Purpose: To bend your hips and knees, and stretch your glutes and your groin.
The stretch: Keep your torso upright and take a wide step out to the side.
Lower your body so you are in the sumo squat position. Recover by bringing your feet together and standing upright. Never cross your feet. Keep your hands on your hips.
Key point: The lower you lunge, the greater stretch you will achieve.

Trunk Rotation
Purpose: To stretch your lower back.
The stretch: Stand with your hands on your hips. Place your feet shoulder-width apart, toes pointing straight in front of you. Rotate from the waist to the right, then left. Go as far as you can while keeping your feet in the same position. Do the rotation about 25 times.
Key point: Start slowly; as you get going, you can go a little faster, with more rotation.

Butt Kicks

Purpose: To stretch your quads.
The stretch: This can be done walking or jogging. As you walk or jog, exaggerate the knee bend so that you are trying to kick yourself in the butt. You want your knee to point straight to the ground as your heel comes toward your butt. Keep your arms pumping in the normal running motion.
Key point: The higher you get your heel and the more you keep your knee toward the ground (instead of coming up in front of you with hip flexion), the more of a quad stretch you'll get.

Arm Swing

Purpose: To stretch your pectoral muscles and loosen your upper back.
The stretch: Stand with your feet shoulder-width apart. Raise your arms out to your sides and swing them forward, crossing one over the other, so that you hug yourself, then open them up and out to the sides so you feel a stretch in the front of your shoulders. Keep your stomach tight as you do this exercise and start slowly. Increase your speed and range of motion as you get warmed up. Repeat about 30 times.
Key point: Cross your arms right over left and then left over right so you get equal stretching on both sides.

_noXiouS_ · « **Reply #8 on:** April 01, 2010, 02:10:19 PM »

Quote from: Codename 47 on March 31, 2010, 05:42:43 AM

Those are some realy good tips and its realy sad to learn that no one is looking into it. Most of the punjabi guys and girls are chubby. May be this could help them.

I guess, no one else is interested, we need a broader population on PJ :/ It's kind of getting lame to post something useful with no response.

©odєnamє 47 · « **Reply #9 on:** April 02, 2010, 07:48:18 PM »

Yeah I know
about warm up thing
I dont do much warm up before I start exercise
I do little bit of stretching
Before I started my biceps yesterday I went to gym and picked up like light wait 5 kg dumbells and then did some reps
and then after 2-3 minutes started exercise

_noXiouS_ · « **Reply #10 on:** April 04, 2010, 12:59:20 PM »

Quote from: Codename 47 on April 02, 2010, 07:48:18 PM

Yeah I know
about warm up thing
I dont do much warm up before I start exercise
I do little bit of stretching
Before I started my biceps yesterday I went to gym and picked up like light wait 5 kg dumbells and then did some reps
and then after 2-3 minutes started exercise

I don't strectha t all, before working out ...usually do something that's gradually going to raise my heart beat...anywhere from walking to light jogging...

★raman preet★ · « **Reply #11 on:** April 04, 2010, 01:01:30 PM »

YAARO EH PUNJABI JANTA HAI ,,PUNJABI VICH BHI KUJ LIKH LIYA KARO,,SADHE WARGHA BHI KUJ PAR LAVE LOL

_noXiouS_ · « **Reply #12 on:** April 04, 2010, 01:03:03 PM »

Quote from: мєяι мαυт вαη נασ тєяє мσнσ нσyє ηα on April 04, 2010, 01:01:30 PM

YAARO EH PUNJABI JANTA HAI ,,PUNJABI VICH BHI KUJ LIKH LIYA KARO,,SADHE WARGHA BHI KUJ PAR LAVE LOL

shorri, it's just easier for me to post in anreji.

_noXiouS_ · « **Reply #13 on:** April 04, 2010, 01:06:21 PM »

Choose this Color Chickpea.

Get more nutrition with every bite when you choose chickpeas that are dark in color.

Black, red, purple -- chickpeas come in more colors than basic beige. And a recent study indicates that dark-hued chickpeas may have as much as 13 times more polyphenols in each serving.

Your True Colors
With 6 grams of protein, 5 grams of fiber, and a scant 140 calories per half-cup serving, chickpeas are a dieter's dream. And not only will you get more polyphenols in the darker varieties, but those extra polyphenols pack 31 times more antioxidant power compared to the lighter colored legumes, research shows. In fact, the antioxidant powers of dark chickpeas power right past those of dried fruit, most nuts, and many other legumes

©odєnamє 47 · « **Reply #14 on:** April 04, 2010, 07:30:29 PM »

Mai chickpeas khanda aa brown wale.
I have stopped taking protein supplements and just being natural now
can you please post some info about it? something that is vegeterian?
thanks

Grenade Singh · « **Reply #15 on:** April 04, 2010, 07:33:59 PM »

Quote from: _noXiouS_ on April 04, 2010, 01:06:21 PM

Choose this Color Chickpea.

Get more nutrition with every bite when you choose chickpeas that are dark in color.

Black, red, purple -- chickpeas come in more colors than basic beige. And a recent study indicates that dark-hued chickpeas may have as much as 13 times more polyphenols in each serving.

Your True Colors
With 6 grams of protein, 5 grams of fiber, and a scant 140 calories per half-cup serving, chickpeas are a dieter's dream. And not only will you get more polyphenols in the darker varieties, but those extra polyphenols pack 31 times more antioxidant power compared to the lighter colored legumes, research shows. In fact, the antioxidant powers of dark chickpeas power right past those of dried fruit, most nuts, and many other legumes

The health benefits of chickpeas include lowering cholesterol, and preventing heart disease

_noXiouS_ · « **Reply #16 on:** April 04, 2010, 09:15:50 PM »

Quote from: Codename 47 on April 04, 2010, 07:30:29 PM

Mai chickpeas khanda aa brown wale.
I have stopped taking protein supplements and just being natural now
can you please post some info about it? something that is vegeterian?thanks

you mean some vegetarian foods that are high in protein?

©odєnamє 47 · « **Reply #17 on:** April 05, 2010, 12:01:53 AM »

Quote from: _noXiouS_ on April 04, 2010, 09:15:50 PM

you mean some vegetarian foods that are high in protein?

yes please dactar saab

_noXiouS_ · « **Reply #18 on:** April 05, 2010, 11:06:12 AM »

Quote from: Codename 47 on April 05, 2010, 12:01:53 AM

yes please dactar saab

got ya, hope this helps

For 1 cup cooked:

Artichokes 5.9g
Asparagus 5.3g
Beet Greens 3.7g
Beets 2.8g
Broccoli 4.5g
Brussels sprouts 5.5g
Cabbage, green 1.5g
Cabbage, red, raw 0.97g
Cauliflower 5.3g
Mushroom 3g
Sweet corn 4g

_noXiouS_ · « **Reply #19 on:** April 05, 2010, 11:07:59 AM »

there's a link in the bottom, i can't see it :/

anyway here's another link:

http://www.vrg.org/nutrition/protein.htm

Author Topic: Health & Fitness Tips. (Read 2909 times)

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