Here! When It Comes To Yogurt, What Do I Do?

1.keep a tub of PLAIN YOGURT in the fridge at all times.

2.When feeling a sore throat coming on… gargle with yogurt for one or two minutes, and almost guaranteed to be symptom-free by the next morning.

3.Eat berries (and other fruit, too) with yogurt whenever you can.

4.If taken antibiotic (once a year… more on this in another piece) Be sure to eat yogurt with it. This helps restore your body’s natural bacteria, since the antibiotic will destroy both the good and bad bugs in the gut.

5.When eating Greek or Indian food, I always ask for extra yogurt side condiments such as tzatziki sauce (Greek) and raita (Indian).

6.But I do make my own frozen concoction with plain yogurt, vanilla flavoring,
dark chocolate pieces or anything you like. Mmm!

7.A little bit of yogurt to a glass of milk or soy milk with some protein powder for a quick, simple, and healthy breakfast smoothie. It’s really healthy!

Convinced?

Once you are convinced of the benefits of yogurt, the next step is to be sure to
buy the right kind. Or you can always make your own.

There is a confusing array of yogurts in most stores, and yet there are only two important things to remember when purchasing:

1. Live and active cultures

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2. Plain yogurt

First, make sure the container verifies the yogurt has live and active cultures.
Do not buy anything that has been heated or pasteurized after the mixing of the culture.

The second tip is to avoid anything but plain yogurt. Avoid the yogurts
with fruit, sugars, fructose, and added fillers. Most of the stuff added is just
empty and slimy extra calories that make you think you’re eating healthy.
What you want is good old “PLAIN YOGURT.”

There are couple of brands of PLAIN Yogurt. Buy the large tub and then stop by the fruit section and purchase some fresh fruit:

e.g., raspberries, peaches, bananas, or blueberries. Also try dipping dark chocolate in plain yogurt. Yummy! Try It Out and You Will Like It

If only one could eat only one food to improve our body’s functioning, this would be… it… Yogurt

It is a food like no other, mainly because it is actually ALIVE.

What is it?

It is just PLAIN , old Yogurt.

Yogurt is absolutely amazing!

Yogurt is simply…. Cultured Milk.

This means that special organisms are placed in the milk, the mixture is heated, and mere hours later …Voila!…Yogurt.

Moreover, do not limit yourself to cow milk.

Any type of milk will do:

goat, sheep, horse, etc…..

After the warmed mixture has brought the yogurt to life, the yogurt is then chilled, which keeps the “bugs” alive but less active.

Guess what?

The organisms inside the live yogurt are what give yogurt most of its health benefits. Here, for the scientist in you, is the list of some of the most beneficial bugs (bacteria) found in this amazing cultured milk – Yogurt:

1. Lactobacillus acidophilus
2. Lactobacillus bulgaricus
3. Lactobacillus casei
4. Lactobacillus reuteri
5. Bifobacterium bifidum
6. Streptococcus thermophilus

Interestingly, the live bugs in yogurt compete with the “bad” bugs in the body and help enhance and fortify the immune system. The live yogurt cultures crowd out the disease-causing bacteria and are, hence, known as probiotics” (as opposed to “antibiotics). These yogurt bacteria are thought to greatly enhance = the immune system and as such are thought to help fight off colon cancer.

However, one of the most wonderful benefits of eating yogurt is the improvement in the quality of stool produced and there are many other purported benefits and, even better, many types of consumption yogurt.

In addition to the health benefits, yogurt is also high in calcium, in which adds about 15%-25% of our daily calcium requirements with each portion of yogurt.

Moreover, yogurt has been associated with other important benefits. Some are scientifically proven in humans, but some only in animals. Common sense allows us to extrapolate the human health benefits of adding yogurt to our diet.

High blood pressure
Bad breath
Osteoporosis
Reflux disease
Colon cancer
Constipation

Yogurt…

Improves digestion and relieves bloating, especially in lactose-intolerant people who enjoy milk products.

Is high in B-vitamins, iodine, zinc, potassium, protein, and molybdenum – all micro-nutrients associated with health.

Is associated with lower blood pressure – this may be due to calcium, micro-nutrients, or immune regulation.

Improves constipation by helping to further digest foods in the gut. Helps prevent cavities and tooth decay, reducing levels of plaque by competing with disease-causing bacteria.

Is associated with longevity, perhaps due to its association with the Mediterranean diet and lifestyle.

Helps build bone mass by increasing calcium intake – this can help prevent osteoporosis.

May help with weight loss. Women in France swear by it for keeping the pounds off. The calcium content helps burn fat, too.

For women, it helps prevent yeast infections by restoring the normal flora in the female tracts.

Improves bad breath by lowering hydrogen sulphide levels in the mouth (the major cause of bad breath).

Reduces reflux disease by helping the body digest foods quickly and appropriately, thus avoiding food remaining stationary within the gut or stomach.

Reduces inflammation in the body. The mechanism is not fully delineated but is thought to be connected to pathways involving interleukin, interferon, and IgE molecules.

Lowers colon cancer risk – probably by lowering amounts of nitrate and nitrites in the gut.

Lowers cholesterol by binding bile acids and cholesterol.

1. Build Muscle Mass. Strength training builds lean muscle tissue, which burns more calories at work or at rest, 24 hours a day, seven days a week. The more lean muscle you have, the faster your metabolism will be. How do you start strength training? Try some push-ups, or a few squats or lunges. Use 5 lb. free weights to perform simple biceps curls or triceps pulls. Do these exercises three to four times per week and you’ll soon see a boost in your metabolism as well as an improvement in your physique.

2. Increase The Amount Of Protein In Your Diet. Most researchers agree that protein helps to stabilize the secretion of insulin into your blood stream, a process that can affect metabolism. The average person would benefit from protein intake at a minimum of 70 grams or higher each day.

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   Some new research has shown that protein helps to maintain metabolism better than either carbohydrates or fat during dieting. In fact, metabolism decreased only half as much after seven days when people ate a high protein diet as compared to those eating other diets. When several groups were put on various 1000 calorie per day diets, the high protein group had only a 3.2% slow down in metabolism compared to 6-7% for the other diets. That amounted to about 50 calories per day difference. The high protein diet was also better at satisfying appetite then any of the other diets tested.

   If you are trying to manage your weight you should consider lowering your sugar and fat intake and increasing your protein intake. The protein rich diet will help you to spare muscle tissue, keep your metabolism high, and feel satisfied.

3. Do Not Skip Meals Or Drastically Reduce Your Calories. If your body senses that food is in short supply, it will slow your metabolism to conserve energy.  Over time, the result is that when you do eat (even if you consume the same foods as always) your body will be slower to use the calories as fuel, thus creating a backlog of unwanted pounds. A good strategy is to cut your caloric intake by no more than 500 calories per day and never less than 1200 calories total each day. Once you determine your goal for calorie consumption, divide those calories into 6 different small meals/snacks throughout the day.

4. Get Adequate Sleep. As funny as it sounds, sleep deprivation may make you fat and not just because you’re susceptible to cases of the late-night munchies. According to researchers, women who got less than four hours of sleep per night had a slower metabolism than those who slept for a full eight hours.

5. Do Some Evening Activity. Although being active at any time is good for you, evening activity may be particularly beneficial. Many people’s metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours. What that means for you: those dinner calories have less of a chance to take up permanent residence on your hips!

6. Increase Movement In Daily Lifestyle. The more you move, the more you burn! You can actually make a significant addition to the number of calories you burn each day by relatively minor changes in lifestyle. This can be as simple as taking the stairs instead of the elevator; park a distance from the mall or office; window-shop with your best friend rather than sit over coffee; walk the dog instead of just let him out; do a little gardening or clean house while you talk on the phone. Making these types of changes for just 20 minutes of your day will cause you to burn an additional 100 calories per day or an additional pound per month. Making more of these changes can help you burn as much as an additional 1,000 calories per day!

7. More Intake Of Oxygen Workout, 3 Days A Week. Even though exercise doesn’t affect your RMR, the extra calories you burn could add up to an additional 1-2 pounds of weight loss per month.

The human body is a funny thing. It’s VERY ADAPTABLE for survival. So when you give it less food, the result is a slow metabolism for survival purposes. That’s why it is important to take a break from your diet (but stay in control of your food intake) and focus on eating healthy, balanced meals with exercise. This will prevent your metabolism from getting too slow.

Hundreds and thousands of years ago, when eating was a matter of survival, the body would protect itself by slowing down the rate that it burned calories (lower metabolism) to maintain weight. In modern society, we have the opposite problem of too much food, temptation and consequent weight gain.

Our bodies are designed for survival and less food is a threat to its survival. You must control the slow increase or decrease of food intake to successfully lose weight and keep it off. If you stop eating or skip meals, your metabolism will come to a SCREECHING HALT.

If you maintain control and balance your diet, you will lose weight. However, over time, your body’s metabolism will adapt and eventually slow down. That’s why we need to take a short break from dieting. But if you give up and SUDDENLY start eating back to your pre diet days, you will quickly gain the weight back because your metabolism will slow down.

You should consider sticking to a good diet plan. We offer many custom meal plans that are tailored to your own metabolic rate. Learn more… (links to Meal Plans)

Your body gets the energy it needs from food through a process called metabolism. Metabolism is a complicated chemical process, so it’s not surprising that many people think of it in its simplest sense: as something that influences how easily our bodies gain or lose weight.

The real key to weight loss is knowing precisely what YOUR body needs. The only way to know just what your body needs is through Metabolic Testing!

Metabolic Testing
Metabolic measurement is one of the key components that we use for initial diagnostic testing to evaluate and treat your weight problem. It provides us with the scientific principles to screen for slow metabolism and to construct a truly customized weight loss program for you.

High Tech: Our hospital quality metabolism equipment determines the exact number of calories that you need to lose weight safely and quickly.

Scientific: Once completed, your metabolic rate is used to calculated your Target Caloric Zones. Your Zones will show you how to eat the MAXIMUM amount of food and still lose weight. Your body will be healthy, happy, and satisfied.

REMOVE All GUESS WORK!
We will measure your resting metabolic rate with a simple 10 minute breath test. Testing your metabolic rate will determine exactly how many calories you may eat and still lose or maintain weight. No more charts, averages, or guessing. For the first time, there is something truly new for to help you lose weight safely and effectively.

After we measure your metabolic rate, our experienced medical staff will design for you a personalized meal plan (with grocery list). Your metabolic results will also be incorporated with your blood work up to design your overall weight loss treatment.

Apple : An apple a day keeps the doctor away?

Although an apple has a low Vitamin C content, it has antioxidants & flavonoids which enhances the activity of Vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke.

Orange : Sweetest medicine

Taking 2 –4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessen the risk of colon cancer.

Kiwi : Tiny but Mighty

This is a good source of potassium, magnesium, Vitamin E &   fibre. It’s Vitamin C content is twice that of an orange.

Strawberry : Protective Fruit

Strawberries have the highest total antioxidant power among major fruits & protects the body from cancer causing, blood vessels clogging free radicals.

Watermelon : Coolest Thirst Quencher

Composed of 92% water, it is also packed with a giant dose of glutathione which helps boost our immune system. They are also a key source of lycopene – the cancer fighting oxidant. Other nutrients found in watermelon are Vitamin C & Potassium.

Guava & Papaya : Top awards for Vitamin C

They are the clear winners for their high Vitamin C content. Guava is also rich in fibre which helps prevent constipation. Papaya is rich in carotene, this is good for your eyes.

Tips of how to stay young……..

1)Laugh & fun, don’t be gloomy

2)Let bygones be bygones. Dwelling on the past inflicts unnecessary stress.

3)Early to bed, early to rise, is healthy & wise

4)Stay lean, being just 30% overweight is bad.

5)Keep learning, reading & socializing – an alert & active mind keeps brain cells healthy.

6)Keep working, doing something you like. Don’t retire, it slows down your body.

7)Be the boss of your own life. Letting others push you around produces stress.

8)Too many pills ruin your body, take just what you need.

9)Constantly alternating between weight gain & loss is bad

10)Exercise, quit smoking and eat less fatty foods

11)Do not worry about health & death, just get on with your life and enjoy it.