Author Archives: By Paul A. Achoa

Beating Insomnia with Alternative Strategies

beating-insomnia

Millions of Americans have difficulty going to sleep and/or staying asleep. This can occur for a variety of reasons, such as a stressful life event, a sleeping disorder or what’s known as poor sleep hygiene. Most of the time, lifestyle changes can help resolve sleeping troubles; however, in some cases, problems can become chronic. Beating insomnia can be difficult, but there are some alternative methods that could prove helpful.

Blue Light Filters

Our bodies have evolved to be sensitive to the blue component of natural sunlight. When we are exposed to this light, we produce less melatonin; when we are kept from it, we produce more. Unfortunately, modern televisions, computers and florescent light bulbs emit blue light which can interfere with our bodies’ production of melatonin. You can filter out this light by attaching filters to your laptops, televisions iPads and iPhones. If this sounds like too much trouble, you can also buy a pair of blue light filtering glasses to wear in the evening. For many people, this one simple strategy can be the key to beating insomnia permanently.

Acupuncture

While some studies have found that Acupuncture can effectively relieve some ailments, other studies have found that it offers very little relief for others. Fortunately, research suggests it is beneficial to people who suffer from chronic insomnia. When comparing actual acupuncture treatments to so-called “sham” acupuncture in which subjects receive the placebo effect of fake acupuncture treatment, researchers have found that real treatments tend to offer very real help.

Sleep Hygiene

Although some people have great difficulty beating insomnia, most sleep better when they make subtle lifestyle changes. If you are having trouble sleeping, read over these tips to beat insomnia. They provide good advice on how you can get more shut eye by improving your sleep hygiene.

How to Lose Weight Correctly

losing-weight

Most Americans don’t know how to lose weight correctly, because they’ve heard so much misinformation. Generally, this bad advice comes from friends, family and companies that seek to market their fad products and diet pills to unwitting consumers. Before you begin a dieting regimen, learn what our health and fitness expert has to say.

The Wrong Way

Reducing your body mass isn’t rocket science. Invariably, if we eat fewer calories than our bodies burn, we will begin to weigh less. That said, if we try to trim our waistlines using the wrong techniques, the results can be disappointing.

“Improper diet strategies usually lead to unattractive bodies,” said health and fitness expert Jake Weathers. “To get a lean, shapely body, it’s important to know how to lose weight correctly.”

According to Weathers, crash diets tend to result in muscle wasting, which promotes a sagging, unhealthy appearance.

“Good muscle tone is the foundation for a sexy body,” he said. “Unfortunately, it can be difficult to maintain muscle when you are cutting calories and trying to get rid of unwanted fat. Dieters need to make sure they are eating enough protein; this will help build muscle and preserve existing tissue.”

Getting Enough Calories

Obviously, if you want to shed weight, you need to either consume less food or burn more calories. Unfortunately, because many people dislike working out, they try to speed things along by drastically reducing their food intake.

“Our bodies need calories to function,” Weathers said. “Without energy, our brains will not perform well; we can’t make the hormones we need; and our bodies may actually begin to make more fat. Many people are surprised to learn that eating is an important part of a diet. If you want to lose weight correctly, you need to eat small frequent meals to speed up your metabolism. You should focus on high-fiber vegetables, protein-rich lean meats and foods that contain essential omega fatty acids.”

Diet Don’ts that Prevent Weight Loss

diet-donts

Weight loss can be a frustrating challenge for many Americans, who are frequently subjected to false information and ineffective fad products. If you’ve been struggling to shed unwanted fat, learn the following diet don’ts.

Eating Too Late at Night

After a long day, we tend to sit around the house doing very little. This is especially true in the evening, when most people either read or watch television. Since these sedentary activities burn very few calories, most of what you’ve recently eaten will be turned to fat. Usually, it’s best to avoid eating within three to four hours of sleeping.

Sugary Foods

By far, the biggest diet don’ts centers on the consumption of sugar. Studies have shown that sugar tends to produce insulin spikes, which prompt the body to make and store fat. It’s also devoid of vitamins and amino acids, making it an empty source of fuel.

Carbohydrates for Dinner

Carbohydrates are ideal for fueling the mind and body during trying portions of the day; however, they also promote weight gain, especially when eaten later in the evening. If you want to lose weight, eat protein-rich dinners with low-calorie, fibrous vegetables.

Avoiding Weight Workouts

Many women avoid weight lifting, because they fear it will cause them to add masculine bulk. In reality, muscle development aids weight loss by increasing the body’s need for calories. Resistance training can turn your muscles into calorie-burning ovens that will burn fat even while you sleep.

Eating Bread

Bread is one of the biggest diet don’ts, because it has a high glycemic index. This means it takes very little time for your stomach to digest the food, causing insulin spikes that promote fat accumulation. Many people believe that whole grain bread has the opposite effect because it has more fiber; however, this isn’t necessarily correct. While it’s true that high-fiber foods tend to have low glycemic indexes; because whole grain bread is milled, it takes less time to break down inside the stomach. For best results, dieters should avoid bread in all its forms.

5 of the Worst Foods for Weight Loss

lean-bodies

To lose weight, dieters need to burn more calories than they consume. That said, if you want to burn fat and keep or build muscle, things get a little more complicated. Before you go to the grocery market, learn five of the worst foods for weight loss.

Sodas

This is probably the worst thing you can consume if you are concerned about unwanted fat. Made up of simple sugars, soda contains no real useful nutrients. It also causes bug spikes in insulin, which causes the body to create and store fat. If there’s one thing every dieter should cut from their menus, it’s soda.

Cereal

This one’s a little tricky. In the mornings, whole grain cereals can be a good thing, because they contain fiber, which curbs hunger by encouraging stomach satiety. At night, however, it can lead to fat accumulation. Generally, it’s a good idea to avoid high-carbohydrate foods too close to bedtime, when our bodies are burning fewer calories due to sleep.

Bread

White bread is a definite no-no because it has been overly processed. Unlike whole grains, which contain a lot more fiber, white bread has a high glycemic index, which tends to promote weight gain. Contrary to popular belief, because whole grain bread is milled, it also hits the blood stream quickly. In general, bread is a bad choice for weight watchers.

Fast food

High in calories and trans fat, fast food is definitely one of the worst foods for weight loss. Many people are stunned to learn that a single serving of fast food can often provide all the calories a single person would need for an entire day. When you’re trying to lose weight, it’s best to follow one rule of thumb: if you didn’t prepare it in your kitchen, don’t eat it.

Sweets

Basically, this includes anything high in sugar. Sugar doesn’t just have a lot of calories; studies have shown that it can prompt the body to store more fat around the midsection and thighs. Simple carbohydrates are not a wise option for dieters, and sugar is just about the worst thing any weight-conscious person can eat.

How to Curb Your Appetite Naturally: Weight Loss

Protein can curb appetite

Weight loss can be difficult; however, according to a recent study you can curb your appetite naturally by eating the right foods.

British researchers have found that eating protein promotes the body’s natural development of a hormone, known as PYY. Previous studies suggest that PYY has the ability to aid weight loss by reducing hunger.

According to Rachel L. Batterham, M.D., of University College London, PYY may be one of the keys to slowing or reversing the obesity epidemic; however, many experts say dieters should use caution before they adopt a high protein diet.

Curb Your Appetite Naturally with Protein?

Although high-protein diets have been associated with leaner bodies; too much of a good thing can have drawbacks. According to health and fitness expert, Jake Weathers, dieters need the right balance if they want to get a healthy, attractive physique.

“A high protein diet is definitely a smart way to increase muscle mass and decrease unwanted fat,” he said. “That said, you still need to get adequate amounts of the carbohydrates and fats, or your body will not function properly.”

Weathers says both men and women need essential fatty acids to keep their hormones functioning properly; they also need carbohydrates to support mental function and aid muscle recovery. Still, he warns that not all carbohydrates and fats are the same.

“Healthy fats contain nutritious omega fatty acids and come from healthy foods, such as avocados, nuts, and fish,” he said. “Good complex carbohydrates are found in fibrous vegetables and whole grains foods.”

HCG Injections for Weight Loss a Bad Idea, say Experts

HCG-Injections

Human chorionic gonadotropin has become a popular topic in the dieting community, thanks to aggressive Internet marketing, which has targeted overweight men and women who are desperate to drop unwanted fat. If you’ve been considering HCG injections for weight loss, learn what some reputable experts are saying.

FTC Warns Against HCG Injections

Recently, the Federal Trade Commission warned consumers against using human chorionic gonadotropin as a weight-loss supplement. According to the federal agency, the hormone has only been approved for very specific medical uses and won’t help dieters drop unwanted fat. Additionally, the FTC warns that using human chorionic gonadotropin could potentially lead to health problems. Recently, I participated in an interview detailing HCG diet dangers and side-effects, which explains why the FTC is unable to successfully regulate companies who market the hormone as a diet drug. I encourage you to read this piece before considering this type of weight-loss strategy.

Oprah Winfrey’s Doctor Speaks Out

Many experts have warned dieters against using drugs or supplements that target hormones; however, recently, one notable doctor gained attention by publicizing his concerns on Oprah Winfrey’s website. In a Q&A piece, David L. Katz, MD told fans of the show that he is firmly against the use of HCG injections for weight loss.

According to Katz, no study has demonstrated that the hormone has any effect on fat loss. What’s more, he warns that, because human chorionic gonadotropin stimulates the ovaries, it has the potential to cause hormonal imbalances in females, which could lead to the development of ovarian cysts.

What Dieters Should Know

Unfortunately, because the FTC’s power and budget is limited, it doesn’t have the ability to stop companies from promoting HCG injections for weight loss. Instead, it has engaged in a campaign to educate consumers about the potential risks associated with the hormone. If you are thinking about purchasing HCG drops or injections, review the following video from the FTC to get a better understanding of the risks associated with drugs that affect the body’s hormones.

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