Metabolism

You hear it everywhere, "...the metabolism," but have you ever really looked at this fitness catchword in detail? Today, it is so commonly used we seem to forget the basics therefore resulting in a few missed gems of information here and there. Starting from scratch we must see:
1. What it is
2. How to work with it and most importantly
3. How it will benefit us
What is it?
The metabolism at its most basic level is the process your body uses to burn the food energy you have provided for it. It can also describe the rate or speed in which your body performs this process. Many different things in the food we take in are metabolized but for the sake of this article we will focus mainly on the food energy or calories themselves.
How can I work with it?
Since we now know what it is and basically how it works it is obvious that we want to find ways to speed it up naturally. This can be done in a variety of ways. Some are good and some are not so good. Let's start with the good:
-Increasing Lean Muscle Mass-
This is the first and probably the most obvious way to create a more constructive metabolism. It is natural that the more muscle we have the more calories we will burn...even at rest! Muscle takes energy to make it work but fat does not, it just sits there. Try moderate resistance training to start off.
-Engaging In Aerobic Exercise-
Aerobics are great! This will ensure that your body fat will decrease while at the same time your lean muscle mass will increase. Even after you have finished exercising your metabolism will remain higher for a period of time, working more efficiently. You will then burn more calories no matter what you're doing...working, driving, even watching television!
-Make Sure to Eat-
Yes, that's right, eat! Also, make sure you avoid crash diets where you starve yourself. Restricting your calories too much will result in a loss of lean muscle tissue slowing your metabolism down. And we don't want that! Make sure to also spread your meals out evenly throughout the day. Smaller, more frequent meals are generally considered better. Try a minimum of four. This way, your body will not think it's starving itself and won't be as likely to store the food as fat. This is usually the case when you only eat two or three meals during the day.
-Negative things-
While these things do work, they are not viewed as favorable as the ones described above because of certain side effects. These are things such as smoking. While they do work to a certain degree they seem to provide more negatives than positives. If you want an extra 'push' I would consider taking some time to research food supplements. They can give you more of an edge and 95% of them are good for you.
How Does It Benefit Me?
Well, besides burning more calories at rest you will look and feel a lot better. You will also be able to eat more and you will enjoy a more full life. Also, people who exercise regularly are less likely to lose muscle as they age and won't have to worry as much about 'putting on the beef...' Try these techniques, they can work for you!

Top 10 Ways to Jump Start your Weight Loss

1. Eat protein at every meal, including breakfast.
2. Eliminate wheat- and flour-based products for the time being. And yes, that definitely includes bread and pasta.
3. Eat unprocessed foods. Ninety percent of what you eat should be a combination of (in this order of importance) raw vegetables, steamed vegetables, whole grain, lean protein, and maybe a few fruits if necessary.
4. Reduce starch to one portion a day, and don't eat that portion during your evening meal. Best choices are beans, sweet potatoes, and oatmeal.
5. Don't overdo fruit: one a day maximum, and only the low-sugar, high-fiber variety. Apples, pears, plums and berries all are good choices. For now, fruit should be eaten alone or with something light, like low fat nuts. Lose the fruit juice completely.
6. Reduce or eliminate dairy for the time being, especially cow's milk. Exceptions: reasonable amounts of low sugar, fat free yogurt.
7. Lose the booze. Despite what the "studies" say, you lose no health benefits by giving up alcohol (including wine). There is nothing essential in alcohol that you can't get in fruits and vegetables without all the bad side effects that go along with it.
8. Stop using vegetable oils such as sunflower, safflower and corn. The supermarket kind is highly refined, and it oxidizes easily when heated, contributing to arterial plaque. Use olive oil instead, and apply it to food after the food is cooked when possible.
9. Watch which types of fat you're eating. The amount of fat you eat is probably less important than the kind of fat you eat. The worst are fried foods, margarine and foods that contain hydrogenized or partially hydrogenized oils. The best is omega-3, found in fish and flaxseed oil.
10. Obsessively drink water: At least 8 ounces for every 20 pounds of bodyweight you're now carrying around, each day. Every day. No excuses.

6 Ways to Avoid Colds and Flus Over the Holidays

It seems that nearly everyone catches a cold or the flu between the months of December through February. Most people think this is just the way it has to be, and germs just randomly attack people. Well, this just isn't true!

There are many ways to avoid these annoying and often depressing illnesses. Follow these 5 suggestions and you will significantly reduce your chances of falling prey to one of these nasty attacks!

1. Avoid sugar. As difficult as this may seem in during the holidays, it's the #1 reason people get sick! Sugar takes a big hit on your immune system, and opens you up to disease. If you absolutely cannot do without sweets for 6 weeks, pick and choose a few specific times when you allow yourself a dessert. The daily chocolate around the office will surely come back to haunt you!

2. Get enough sleep. If holiday demands are forcing you to cut down on sleep, you are also putting stress on your defense against germs. Winter is actually a time when you should plan to sleep a little more than usual, not try to get by with as little as possible.

3. Avoid Stuffing Yourself. Although it may be tempting to overeat during this time, this will cause your liver to have to work extra hard, and lead to you getting sick. Overeating any time is also a good way to gain extra weight, as your body stores some of what it can't use as fat. Stick with smaller meals more often and don't let others pressure you into eating too much "because it's the holiday season." Nibbling on appetizers for hours before a big meal can really do you in. Make sure you think about what you are eating and slow down on the alcohol!

4. Prioritize and Reduce Stress. Make sure you are prioritizing your work and daily activities so you don't become overwhelmed and stressed out. Keeping unwanted stress away is a big factor in staying healthy. Take up yoga or meditation, or just reserve 20-30 minutes per day that's "your time"- where you don't have to do anything or be anywhere.

5. Cook with Coconut Oil. For many years coconut oil was the preferred oil for Americans, until the Canola industry spread false rumors about it, claiming that it was bad for your health. Recent studies have shown that in fact by not eating coconut oil we are missing out on nutrients that keep our immune systems strong. It is the only "good" form of saturated fat. To stay strong, have a couple of teaspoons every day, either in your cooking or as part of a smoothie.

6. Aerobic Workouts. If you're going to miss a workout, make it an anaerobic one. Stick with your walking, jogging, swimming, cycling. Anaerobic workouts like lifting weights, or doing sprints, put more stress on the body, and skipping these occasionally during this time of year can actually benefit your health.

Rooibos

REGULAR ROOIBOS TEA VERSUS GREEN ROOIBOS TEA
- ROOIBOS TEA has taken the world by storm. Both fermented and unfermented Rooibos tea are primarily sold as a health drink however, it is also used as a raw material in the cosmetic industry. Green Rooibos Tea is the unfermented version of Rooibos Tea and it has a lighter, fruitier taste than regular Rooibos tea. Rooibos tea lacks the astringent taste of normal tea and green tea.
- The unfermented Rooibos emerged in response to recent interest in the health benefits linked to the antioxidants found in tea. Green Rooibos extract in particular is an extremely powerful natural antioxidant.
- Traditionally Rooibos tea is fermented after harvesting, which gives the unique colour and aroma to the Tea. Many antioxidants are destroyed during the fermentation process and it also has an effect on the Aspalathin, the anti-allergic property.
- With Green Rooibos, the natural fermentation and oxidization process is stopped immediately after harvesting. It is steamed or heated to prevent oxidation and then rolled and dried. Green Rooibos has 100 times more antioxidants and 10 times more aspalathin than regular fermented Rooibos. The antioxidants in Rooibos are relevant for both internal and external health.
HEALTH BENEFITS FOR ALL!
- Rooibos tea contains polyphenol antioxidants, including flavonoids and phenolic acids that are potent free radical scavengers.
- Rooibos contains a host of minerals and trace elements such as calcium, potassium and zinc. Its health-promoting characteristics however, are mainly credited to its flavonoid content.
- Rooibos contains nine flavonoids. Two of these flavonoids quercetin and luteolin, also occur in fruit and vegetables. They are potent antioxidants that can cause cancer cells to "commit suicide" (apoptosis).
- Rooibos is the only natural source of the unique polyphenol, aspalathin which is known for its anti-allergic properties. It has been shown to be effective against various dermatological conditions including acne and atopic dermatitis.
WHAT SCIENTISTS SAY
- New scientific studies provide evidence that Rooibos tea may protect against cancer, heart disease, and stroke. Studies show that the Tea can protect against damage to all major components of cellular proteins, fats and DNA and enhance the activity of certain important carcinogen-detoxifying enzymes in the liver. Rooibos tea may also play a vital role in the battle against skin cancer. (Santa Barbara California.--Business Wire - 22 Nov 2004).
- In in vitro studies, it was found that Green Rooibos was generally more protective against DNA damage than fermented Rooibos. However, senior research scientist at the Medical Research Council of SA, Jeanine Marnewick says her group's research shows that fermented Rooibos has a stronger effect against some mutagens. She says that both the fermented and unfermented Rooibos show significant protection.
- For cosmetic formulations, the most important qualities of Rooibos are associated with its anti-oxidant anti-inflammatory and antimicrobial properties.
- The antioxidant content of Rooibos and the neutralising effect it has on free radicals are well documented in the literature and make it an exciting ingredient for anti-ageing skincare products, especially for the mature skin. The Anti-inflammatory properties make it suitable for products for sensitive or problem (acne) skin and baby care products. The use of extract derived from green unfermented raw material with its superior antioxidant content, is therefore to be regarded as very significant for the cosmetic industry.
- Recently independent research showed that it also improves hair condition and hair growth.
ZERO CAFFEINE - LOW TANNIN
- Rooibos contains no caffeine and has low tannin content. In ordinary tea, tannins are involved in the binding of calcium and iron that makes it difficult for the body to absorb these minerals. In addition, tannins can interfere with the pigmentation of the skin. Therefore, the low tannin content of Rooibos extracts compared to extracts from ordinary green tea makes Rooibos the preferred choice for the application in skin care products.
- Rooibos is naturally caffeine-free; it does not have to go through a decaffeination process and, therefore, does not lose any of its essential polyphenol content. It is therefore an excellent drink for people who want to avoid the stimulating effects of caffeine. Because of the low tannin content, it can be a good alternative to ordinary tea for people who need to avoid beverages containing tannin.
CONCLUSION
- To conclude, Rooibos appears to be safe and free of side effects. The antioxidant content in Rooibos may help protect against free radical damage that can lead to premature ageing, cancer, heart disease and stroke. Green Rooibos, the unfermented version of Rooibos tea, has a higher percentage of polyphenols than traditional fermented Rooibos and generally displays higher antioxidant potential than regular Rooibos Tea. The use of an extract manufactured from unfermented raw material is to be regarded as very important new development for the development of skin and healthcare products.