tips to improve metabolism–translated
I think this is a very good way to keep you and your family healthy but I found this in a Chinese website so I’ll have it translated myself. Hope you won’t find any difficult reading it.Maybe you are wondering why some people often pig out but they are slim while you are watching what you eat carefully with all concerns about health.The answer is metabolism.It is like a little machine in your body and burning calories every second. Thanks to your family genes some women burn more calories, but aging, diets, and lifestyle play a big role too. As we age our bodies slow down…starting from the beginning of 20s every 10 years we lose about 5-6pounds muscles which means when you are 35 you burn 100 less calories than when you are 25.But we still find some solutions to maintain young and healthy..
- Do not reduce calorie in-take too much
It is considered that low-calorie diets are not as good as people think. Our bodies have its own working system, if you reduce 1000 calorie from your diet your body’s basic metabolism ( which supports your body’s working as heart beat, breathing etc. ) will slow down automatically as your body sends the signal of starvation. So, how much calorie should we burn everyday? It depends on your lifestyle, use your current weight( lb) times 11 is what you should burn. For instance, you are 120lb so you burn about 1320K a day. It is better to keep your body burn around 1200 daily unless you are VERY short. Research shows that women burn less than 1200 their metabolism slows 45%.2. Do not skip breakfastBreakfast is the best time to start your metabolism. Many studies show that people who skip breakfast lose less than those who don’t. Metabolism slows down when we are asleep, it begins to work when we eat again, so if we skip breakfast our bodies will stay in the same condition as we sleep which means it doesn’t burn much calories as we want. This is why it is very wise to start the day with 300-400 calorie breakfast. In
Australia
University researchers who compared high-fat breakfast with high-fiber breakfast found that the group that took the high-fat breakfast felt hungry faster than those who took the high-fiber one. It takes longer for your body to digest food high in fiber than one high in fat, and it stables your blood sugar so you won’t feel hungry for a very long time. So we should all have breakfast that is rich in fiber.3. Eat more protein Taking enough protein can improve the level of your metabolism and help burn 150-200K more calories daily. Protein is basically Amino Acid which takes longer than fat to get digested. Therefore our body burns more in order to “digest” the protein. Of course this doesn’t mean we can only eat protein. The ideal is 10%-35% protein of your total diet. You can get lean protein from fish, chicken, low-fat cheese, yogurt, and beans.4. Eat more meals Eat 4 or 5 small meals increases metabolism than 3 big meals. Give your food some digesting time 2-3hours before you eat another meal, and make sure that you have enough protein in each meal. For example, you have whole grain( fiber) and fruits for breakfast, then you will have a little brunch such as yogurt or fruit, and for lunch have some green salad and fish or chicken, in the afternoon have a little snack like banana or low-fat cheese. Try to eat as little as you can for dinner, 1 portion of 1000150 grams of turkey or fish or any other protein with lots of veggies.5. Eat “ more” carb. What we call “ bad carbs” are doughnuts, white bread etc, it makes insulin unstable and the fat will stay in your body. But we should take good cards such as vegetables, fruits and whole grains, they are high in fiber and very healthy.6. Get rid of cigarettes and alcohol Do you always feel like taking a sip of something before dinner? Think about it before you take that sip. Many researchers say that drinking before dinner will add 200 calories in your diet. And also when your body burns calories it chooses to burn them from the alcohol first, which means other fat from food will restore in your body. If you crave some alcohol, try to drink a small cup of red wine, each cup has only 80 calories and has more antioxidant than any other drinks.7. Stay on Milk3 servings of dairy products such as low fat or 2%milk, cheese and yogurt will help you lose more weight than regular diet alone. It is because the calcium in milk works with other food which improves the metabolism, speed up the burning machine. 8. More spicy When you cook, put more peppers in your skillet, it improves the static metabolism. Another study shows peppers can fight hunger, so you can stay full for longer. 9. Learn to rest Sleeping will not affect metabolism. People that don’t get sleep more than 4hours usually have difficulty breaking down bad carbs. When you feel tired your body will not be able to support you with all the activities including burning fat, your body’s metabolism lowers itself. 10. Eat some bananas Bananas are rich in Potassium which improves metabolism by adjusting body fluid, your body burns less when you are dehydrated. Make sure you take at least 1200mg potassium everyday which you can get from 1 banana( 450mg), or 1cup of milk( 370mg) or 1orange( 250mg) etc. 11. Don’t throw away the peanut butter If you love peanut butter, your diet becomes easier for you. Peanut butter has lots of magnesium which improves metabolism by giving lots of energy to body cells. Take 320mg Magnesium and you can get them from whole wheat bread with peanut butter or spinach. 12. Eat more seafood People that eat seafood often have lower leptin level which is very helpful to losing weight. Higher the leptin is, slower your metabolism becomes. Try to get 3-4 servings of seafood a week. 13. Get more Iron Iron is very important to health. If you don’t take enough Iron, your body will not be able to make enough oxygen to cells and this lowers metabolism. Adults should take 18mg Iron and you can get it from lean meat, chicken, soy, or grains. 14. Drink some green tea Green tea does not only prevent cancer as we all know, it also improves metabolism. People who drink 3cups green tea a day their metabolism improve 3%. If you burn 60K extra calories a day, you will lose 6lb a year. So while green tea prevents heart diseases and cancer why not let it help you burn more fat?
This is all, hope you enjoy this and find yourself healthier this year!
Body Toxins
Body Toxins
Congratulations on taking a few minutes to learn how body toxins may be effecting your health! Let me show you the best research and information I’ve found on Body Toxins. [Toxins]
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Body Toxins – The Human Toxic Burden |
Dr Crinnion’s Research on Body Toxins!
[Body Toxins by Dr. Walter Crinnion]
Really, don’t do anything else until you review this research on body toxins. It is the foundation of you cleansing your body and protecting yourself from the toxins your body is subjected to every day! Here’s another chance to read the Body Toxin Report.
Body Toxins
The Answer to Toxins in the Body
Congratulations on taking those few minutes to learn more about how body toxins may be effecting your health! This is the best research and information I’ve found on Body Toxins.Dr. Walter Crinnion is a world renowned scientist, has appeared on 20/20, The View and is famous for his research into body toxins and the burden they place on the human body.But many people find the idea of dealing with body toxins as difficult or hard. That’s why I really like this report from Heather Rine & Kathleen Campbell. It’s simple every day stuff that the average person can do!
10 Ways to Detoxify Your Body
by Heather Rine & Kathleen CampbellImagine having … restored vitality … more mental clarity … clear skin … a stronger immune system … and looking and feeling healthy in every aspect of your being. By detoxifying your body, you can enjoy these benefits — and more.
Practiced for centuries by many cultures around the world — including Ayurvedic and Chinese medicine systems — detoxification involves resting, cleaning and nourishing the body from the inside out. By removing and eliminating toxins, then feeding your body with healthy nutrients, detoxifying can help protect you from disease and renew your ability to maintain optimum health.
“The body has its own natural healing system,” says Peter Bennett, N.D., medical director of Helios Clinic in
Victoria, B.C., and co-author with Stephen Barrie, N.D. and Sara Faye, of 7-Day Detox Miracle (Prima Health). “Detoxification enhances this system,” he explains.
How Does Detoxification Work?
Basically, detoxification means cleaning the blood. It does this mainly by removing impurities from the blood in the liver, where toxins are processed for elimination. The body also eliminates toxins through the kidneys, intestines, lungs, lymph and skin. However, when this system is compromised, impurities aren’t properly filtered and every cell in the body is adversely affected.
A detoxification program can help the body’s natural cleaning process by:
1) Resting the organs through fasting;
2) Stimulating the liver to drive toxins from the body;
3) Promoting elimination through the intestines, kidneys and skin;
4) Improving circulation of the blood; and
5) Refueling the body with healthy nutrients.
“Detoxification works because it addresses the needs of individual cells, the smallest units of human life,” says Bennett.
How Do You Know if You Need to Detoxify?
Bennett suggests that everyone should Detox at least once a year. A short detoxification program is generally safe; in fact, scientific studies show that a Detox is beneficial for health. However, Bennett cautions against detoxifying for nursing mothers, children, and patients with chronic degenerative diseases, cancer or tuberculosis. Consult your health care practitioner if you have questions about whether detoxing is right for you.
Today, with more toxins in the environment than ever, “it’s critical to detoxify,” says Linda Page, N.D., Ph.D., the author of Detoxification (Healthy Healing Publications). Page recommends detoxing for symptoms such as unexplained fatigue, sluggish elimination, irritated skin, allergies or low-grade infections; bags under the eyes; a distended stomach even if the rest of your body is thin; menstrual difficulties; or mental confusion.
Where Do You Begin?
First, lighten up your toxin load. Eliminate alcohol, coffee, cigarettes, refined sugars and saturated fats, all of which act as toxins in the body and are obstacles to your healing process. Also, minimize use of chemical-based household cleaners and personal health care products (cleansers, shampoos, deodorants and toothpastes), and substitute natural alternatives.
Another deterrent to good health is stress, which triggers your body to release stress hormones into your system. While these hormones can provide the “adrenaline rush” to win a race or meet a deadline, in large amounts they create toxins and slow down detoxification enzymes in the liver. So it’s a good idea to detox stressful life situations along with detoxifying your body.
Which Detox Program is Best for You?
There are many detoxification programs, depending on your individual needs.
Many programs follow a 7-day schedule because, as Bennett explains, “it takes the body some time to clean the blood.” His program involves fasting on liquids for two days, followed by a carefully-planned five-day diet to allow the digestive system to rest. He also advises supplements, herbs, exercise, and practices such as dry-skin brushing and hydrotherapy to enhance circulation.
Page recommends a 3-7 day juice fast (drinking only fresh fruit and vegetable
juices and water) as an effective way to release toxins.
Other popular detoxing programs include:
- Cleansing supplement packages, which generally contain fiber, vitamins, herbs and minerals. There are several safe products on the market, with easy-to-follow instructions.
- A routine of drinking only water one day each week — an ancient practice of many cultures.
10 Ways to Help Your Body Detoxify
After a detoxification program, you can cleanse your body daily through diet, supplements and lifestyle practices.
1. Eat plenty of fiber, including brown rice and organically-grown fresh fruits and vegetables. Beets, radishes, artichokes, cabbage, broccoli, spirulina, chlorella, and seaweed are excellent detoxifying foods.
2. Cleanse and protect the liver by taking herbs such as dandelion root, burdock and milk thistle, and drinking green tea.
3. Take vitamin C, which helps the body produce glutathione, a liver compound that drives away toxins.
4. Drink at least 2 quarts of water daily.
5. Breathe deeply to allow oxygen to circulate more completely through your system.
6. Transform stress by emphasizing positive emotions.
7. Practice hydrotherapy by taking a very hot shower for five minutes, allowing the water to run on your back. Follow with cold water for 30 seconds. Do this three times, and then get into bed for 30 minutes.
8. Sweat in a sauna so your body can eliminate wastes through perspiration.
9. Dry-brush your skin to remove toxins through your pores. Special brushes are available at natural products stores.
Finally, 10. What is the most important way to detoxify? “Exercise,” says Bennett. “Yoga or jump-roping are good. One hour every day.”
body cleansing
Admit it: Someone mentions detox and you think of over-the-hill TV stars limping into the Betty Ford Clinic, or grotesque procedures involving gallons of soapy water–or, worse, both. In fact, detoxification is about utilizing simple, noninvasive methods to transform inner toxins left behind by pollution or natural functions such as protein metabolism. Clearing out excess waste and dead cells can revitalize your body’s healing capacities while increasing energy and improving both daily routines and fitness performance.You don’t have to breathe freeway fumes for hours a day to become saturated with toxins. Most of us are already fully loaded, says Elson Haas, M.D., author of The Detox Diet and founder of the Preventive Medical Center of Marin in San Rafael, Calif.“A toxin is any element the body doesn’t have a use for, like lead and mercury and hydrocarbons, and more mundane things like food colorings and hydrogenated fats,” Haas explains. “These toxins are in just about everything we come into contact with: polluted air and water, pesticides in foods, and chemicals in shampoos and medications. We store them in fat cells, in the brain and in the nervous systemAccumulating these inner poisons can lead to a wide range of symptoms such as sluggishness, fatigue, slow metabolism, poor digestion, skin disorders, headache or persistent coughing. (All of which, of course, do nothing to enhance your fitness regimen.) It may also increase your risk of arthritis, heart disease or cancer.The quickest, safest means of minimizing your toxin load is to reduce your junk intake, says Martin Dayton, M.D., D.O., of
Sunny Isles Beach, Fla. With a healthy diet, the proficiency of the organs directly involved in detoxification–the liver, the intestinal tract and the kidneys–is a given. Avoiding tobacco and excessive caffeine, alcohol, saturated fats, dairy products and refined sugars helps maintain your body’s filtering system. And increasing your fiber consumption with grains, fruits and vegetables (as pesticide-free as possible) promotes more regular elimination.Inner cleansing can also be facilitated by avoiding food, at least for short periods of time with the proper precautions. During a fast, solid foods are abandoned for one to three days or more in favor of fruit juice, herbal tea and vegetable broth. Proponents argue that fasting reduces the stress of digestion, better enabling the body to heal itself. Consult your physician before beginning any fast.Haas advocates the use of supplements during a prolonged juice fast. Miso, a paste of fermented soybean, replenishes essential nutrients while supporting colon function and intestinal bacteria, both important in detoxification. Spirulina, an algae powder, provides additional protein and may aid those who experience fatigue during fasting. It’s best to begin a fast on Friday so your body can adjust over a leisurely weekend rather than at the office.FLOOD CONTROLThere are more extreme forms of cleansing, of course. Colonic irrigations rinse out the intestines using vast amounts of water, and some brave souls perform regular enemas using water, herbs or even diluted coffee. Haas warns against doing these more than two or three times a year, while other experts discount them entirely.“Colonics are unnecessary, and the procedure itself may cause infection or perforation,” says Andrew Weil, M.D., author of Natural Health, Natural Medicine. “Since your colon constantly sheds its lining, there’s no chance for toxins to build up on it. Regular bowel movements from eating a proper diet, drinking plenty of fluids and enjoying daily activity will clean you out naturally.”A problem with artificially inducing natural functions is that your body will get lazy and stop doing the work on its own. That’s one reason Weil also discourages using irritant herbal laxatives such as cascara sagrada and senna, though he says milder herbs such as psyllium and triphala can be used without leading to dependence or internal damage.Massage, particularly lymphatic massages offered by certified therapists, increases the flow of blood and lymphatic fluid, both of which transport toxins away from cells. It won’t scrub your insides clean, but it may help and it feels good. In addition to massage, spas offer various body scrubs that remove dead skin and unclog pores, making it easier to sweat out toxins.And sweating, it turns out, is one of the best ways to detoxify. “A good workout stimulates perspiration, a great means of elimination through the skin,” says
Dayton. “And any regular exercise regimen also improves metabolism.” Because exercise does boost the production of natural toxins, he adds, it’s important to stay properly hydrated during and after a workout.“Water is always a primary part of any type of detox program, because it helps dilute and eliminate accumulated toxins,” says Dayton, who suggests that you keep drinking eight to 10 glasses per day of clean, filtered water during any cleansing cycle. If an injury keeps you from exercising, you can still stimulate your sweat glands with daily saunas (unless you have high blood pressure), but you’ll need twice as much water and some mineral supplements after steam-cleaning yourself.
身体排毒
由于你平时不良的生活习惯（如抽烟、长期习惯坐着不动、不均衡的饮食），再加上时不时在短时间内吃喝无度、作息混乱，导致你的身体吃了太多的不健康食品，而无法正常新陈代谢。这时候你需要对身体进行一次排毒大扫除，从紧张和压力中释放出来，让自己变的更漂亮。下面就集中介绍了5种排毒的方法，希望经过长假休整，大家都可以调整好自己的状态来迎接更有挑战性的工作。
一、食物排毒法：
在5-7天内给你的身体来个大扫除，自我清理毒素。
起床后喝一大杯温柠檬水
起床后不要立刻进食或忙着洗脸刷牙，此时你最需要的是加了一片新鲜柠檬片(如果没有新鲜的，干柠檬片也可以)的温开水，它可以促进肾脏的循环，激发一天的新陈代谢的开始。如果你有每天服用维他命或鱼油丸的习惯，此时也可以一并服下，帮助在接下来的早餐中吸收最多的营养元素，保证一天的营养和机体正常运作。
有益排毒的碱性食物
1 肝脏是解毒的重要器官，所以必须减缓肝脏的超负荷运动。需要控制小麦、肉类、乳制品，盐和糖，食物添加剂、防腐剂、饱和脂肪、酒和油炸食品的摄入量。以米饭为主食，能净化肠胃且不会加重消化负担，它所含的淀粉质对清肝脏来说也是灵丹妙药。
2 尽情享受蔬菜和水果，高解毒的食品有：猕猴桃、柑橘、葡萄、菠萝、黄瓜、菠菜、卷心菜、水田芹。不要担心所有的蔬菜都有一点微苦，是由于它们含有净化物质。
TIPS：使用食物排毒的人在刚开始的两天可能感觉不太好，不过不必紧张，人体此时正在进入一种“康复危机”，此时肝脏正在努力去除毒素，会导致头痛、疲乏。
二、运动排毒法：
对于喜欢运动却懒得动手做菜或没有条件禁食的人来说，这是最合适的方法。
1、每日至少散步30分钟，做些轻柔舒缓的运动，如慢跑、打太极拳。
2、练习腹式呼吸：平躺下来，用鼻孔吸气，然后屏气，气流经过腹腔，再慢慢从鼻孔呼气。
3、洗桑拿来帮助出汗，10到15分钟后冲一下凉水澡，刺激血液循环。
4、运动的同时，要时刻补充水分，也可以喝绿茶，但绝不能喝碳酸饮料。市场上的运动型饮料，在排毒的几天里最好不要饮用。
三、美容排毒法：
皮肤是身体排毒的重要途径，而当体内毒素累积过多时，皮肤也会首先报警。肤色黯淡、干涩无光、痘痘频频、油腻严重——这些都是身体中毒的迹象。
身体干刷按摩
每天洗澡时用丝瓜筋手套对肌肤进行干按摩，被誉为促进身体排毒的真正妙方。按摩加速血液循环和淋巴液畅通，从而使体内有毒废物易于冲洗出去。通常可采用圈状按摩手法，自下而上地对全身施加按摩力，注意按摩方向为肢体末端向心脏方向。
四、泡澡排毒：
泡澡绝对是帮助肌肤排毒的好方法,可将积存在皮下组织内的酸性废物冲洗掉，将滞留在身体的二氧化碳及不好的物质代谢出来，从而使肌肤变得健康有弹性。天然浴盐和芳香精油是排毒泡澡的首选，在浴缸中加入浴盐和迷迭香、茶树及柠檬精油，会起到不错的排毒效果。
五、简易排毒法：
如果你工作忙碌，作息时间不稳定，可以使用简易的方法轻松排毒。
1、每天早上侧卧着喝一杯加柠檬的温水，这一动作有利于水经过肝脏，带走在体内沉积了一夜的毒素。
2、每天吃一个苹果，其为天然的解毒剂，它所含的果胶能替我们把从污浊空气中吸进体内的金属废物排出。
3、每星期缚1-2次具有排毒功能的面膜，通过肌肤排汗的过程，促进淋巴及血液循环，从而将毒素排出。
