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Monounsaturated vs. Polyunsaturated Fats

Not all fat is bad; some fat has health benefits. Choosing the right kind of fat and eating it in moderation is the key to a healthy diet. There are many different kinds of fat. Fat is produced within your body when you consume excess calories. Fats are also produced by plants and animals, which are the fats you find in your food. These fats are known as dietary fat. This macro nutrient is essential for providing energy for your body.

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The most helpful kinds of fat are unsaturated fats. Saturated fats come from animal sources. They are the most harmful kinds of fat. They raise the blood cholesterol levels and cause plaque to build up inside the walls of the blood vessels. This restricts blood flow and leads to high blood pressure. Unsaturated fats work differently. They do not have all the harmful side effects that are associated with saturated fat.

Monounsaturated Fat

Monounsaturated fatty acids are found in a variety of oils and other foods. These fats actually help reduce cholesterol levels in the bloodstream. This helps to reduce the risk of developing heart disease. Fatty acids also may help reduce the blood glucose levels and may be especially helpful for those with type 2 diabetes.

Polyunsaturated Fat

Polyunsaturated fat is mostly found in plant-based food items and oils. It is also found in fish and nuts in the form of Omega-3 fatty acid. Polyunsaturated oils also help reduce cholesterol which will reduce your risk of developing heart disease. They also help to decrease the likelihood of developing type 2 diabetes and may help diabetics lower their blood glucose levels. Omega-3 fatty acids have proven beneficial to heart functions. They may decrease the risk of developing coronary artery disease.

Both monounsaturated fats and polyunsaturated fats are typically liquid at room temperature. These fats include oils such as olive oil, safflower oil and corn oil. Salmon, Herring, Mackerel, trout and sardines are all high in Omega-3 fatty acid. Omega-3 is also found in ground flax seed, canola oil, flax seed oil, soybeans and soybean oil, nuts and other seeds.

Even healthy fats contain high calories. Monounsaturated fats and polyunsaturated fats should not be added to your diet. They should be used as much as possible to replace saturated fat. Here are a few tips to help you modify your fat intake in your diet:

  • Use oils that are liquid at room temperature instead of solid oils.
  • Use olive oil instead of butter for cooking.
  • Use canola oil when you are baking.
  • Eat fish high in Omega-3 fatty acid at least twice a week.
  • Limit your fish portion size to 4-6 oz. of seafood per meal.
  • Bake or broil seafood instead of frying it.
  • Select only lean cuts of meat.
  • Remove the skin from your poultry or buy the skinless kind.
  • Be careful with snack foods; most contain solid fats.
  • Snack on fruits and vegetables rather than oily foods.

Your body needs fat to function properly. If you select a diet that is too low in fat you will not get all the fat soluble vitamins and fatty acids you need to ensure good health. If you try to remove fat from your diet you may end up eating a lot of processed low-fat or fat-free food alternatives. These products are not healthy. Instead of low-fat or fat-free processed foods you should add more fruit, vegetables, legumes and whole grains to your diet. These will give you a sensation of being full, without adding a lot of additional calories to the diet. Instead of eliminating fat from your diet, make better food choices and enjoy healthy fats in moderation.

Have already tried adjusting your diet choices and started getting more exercise, but you are still not losing weight? You may be able to talk to your doctor about prescribing a weight-loss product to help you reach your weight goals.

Phentermine is a prescription drug that is used to treat obesity. It works by numbing the brain receptors that are responsible for providing “hungry” signals. When these receptors have been numbed you will no longer feel like you are hungry. The strongest prescription dose available in the U.S. contains 37.5mg of Phentermine. It is classified as an amphetamine type chemical. It is only advised to be taken in conjunction with a healthy diet and exercise program.

If your doctor will not prescribe you weight-loss medication, you have another solution. PhenObestin is a natural pharmaceutical. It acts a lot like Phentermine, but is available over-the-counter without a prescription. The active ingredients in PhenObestin are Beta Phenylethylamine, Caffeine Anhydrous, L-Theanine, Synephrine HCL, Theobromine and Hordenine HCL. Each of these ingredients is examined below.

  • Beta Phenylethylamine is an organic compound that has proven psychoactive effects. It is also a stimulant that helps your body burn more energy.
  • Caffeine Anhydrous is the same thing as regular caffeine, except it has had the water removed from it.
  • L-Theanine is useful for neutralizing the jittery feeling associated with caffeine intake. It does not diminish the caffeine’s mind-energizing or fat-burning abilities.
  • Synephrine HCL is a compound found in bitter orange fruit. It is considered safe. It has a potent ability to boost the body’s metabolism.
  • Theobromine comes from the cocoa plant. It is found in things such as chocolate and tea. It has a stimulant effect similar to caffeine.
  • Hordenine HCL comes from plants like barley. This product can be used to increase concentration and focus. It is also known to increase energy levels and can be used to help burn calories. It has the added benefit of acting as a mood enhancer.

PhenObestin is safe to take and available over-the-counter. It can be used along with diet and exercise to help you meet your weight loss goals.

Dietary fats are necessary because they support a variety of body functions. There are vitamins that your body cannot dissolve without fat. Fat is high in calories and can promote weight gain if too much of it is consumed. Excess weight gain can cause poor health and lead to cardiovascular disease. The key to good health is to avoid unhealthy fats and to eat healthy fats in moderation. This will maximize the benefits of dietary fat while reducing health risks.

Powerful Tips On How To Be Positive So You Can Lead A Healthier Life

Life is full of challenges and the unexpected. It will make you face new obstacles that you may or may not be ready for.

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When faced with these obstacles, the outcome generally lies in whether you stay positive throughout the experience or whether you let negativity overcome your thoughts. Positive thinking is powerful and can help you lead a much healthier and successful life. This guide will give you powerful tips on how you can become more positive in life so you can be happier and healthier. Let’s take a look now.

Best Ways To Be Positive In Life

Find The Optimistic Viewpoint In Negative Situations

In order to help build a positive outlook the most effective way is to find the optimistic viewpoint in any negative situations. What does this mean you ask? This means that while the situation seems negative, stop, think to yourself is there a way around this? You could also ask to yourself:

  • What opportunities are there within this situation that you can gain from the challenge?
  • Name one thing that is good or positive about this new negative situation?

Finding the good in a bad time can be challenging in itself and may be a little time consuming, however if you stop to process your thoughts when you’ve calmed down your emotions, you’ll find you’ll be able to turn your thought patterns around. When your mind become accustomed to finding the optimistic viewpoints in negative situations, you start to see the positivity in any situation.

Surround Yourself With Positive People

Positivity is infectious, unfortunately so is negativity. In life, it’s important to work out who is positive in your life and who is fueling the negativity. Negative people will tend to have a bad outlook on life and certain situations. They will pull everyone and everything down around them. They tend to talk negative about someone without them knowing and may even sabotage your chances of making a positive contact with someone before you even know them. Instead try to surround yourself with people who think positively. Surrounding yourself with people such as this will help you to stay positive in your life. This will help you to push forward to a much happier future.

Change To A Positive Environment

Some people, while they don’t want to live a negative life, unfortunately do. Negative lifestyle choices can run your life down greatly. Some lifestyle changes that you can implement to reach and maintain the positive life that you’re after may include:

  • Quit smoking and drinking alcohol.
  • Change the people you hang around.
  • Move to a new location if possible for a positive change if you’re continuously experiencing negativity from the surrounding area. As they say a change is as good as a holiday.
  • Experiment with new things such as food, friends, or reconnect with family you may of not seen in a while due to distance between you.

These are just some of the ways you can improve your lifestyle and place a positive spin on things.

Add Positivity To Someone Else’s Life

s the saying goes, what goes around comes back around. This is true when it comes to positivity. When you put positivity in the world, you get positivity back again. To help build a more positive outcome in life, try to bring positivity to someone else’s life. You can do this by:

  • Giving to the less fortunate and lend a helping hand without expecting anything in return.
  • Listening to someone who may just need an open ear to talk to. You may not need to do anything but just listen.
  • Give a smile and boost the mood by playing upbeat music, hanging with friends, or watching inspiring movies.
  • Donate your time or objects to those who need it more.

Conclusion

Being positive in life takes time to master. There will be times when you may have negative thoughts creeping in, but by stopping yourself and refocusing your thoughts you have the potential to really improve your life greatly to a much more positive outcome. By changing negative behavior, it can lead to a healthier life. If you find you’re struggling it’s good to seek professional help to overcome ingrained negative behavior and thinking processes that are holding you back from enjoying work, relationship and life. So, are you ready to be a more positive you?

Janice Killey

Janice has a wealth of experience and training. She holds a Diploma of Education, Bachelor of Arts (Psychology), Master of Arts (Counselling), Diploma of Clinical Hypnotherapy (ASH) and is a Registered Psychologist at Psychologists Southern Sydney. She’s also a member of the Australian Psychological Society.

Obesity Health Issues

The 8 Biggest Health Risks Due to Obesity

Do you struggle with Obesity? Don’t feel bad, so do many other people across the country. When your weight exceeds 20% of your height you are considered obese. This is a hazardous situation because obesity has been linked to a number of serious health issues. This article will explain the 8 most common risks associated with obesity and give you some solutions you can use to lose that weight before it becomes a problem for you.

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Heart Disease & Stroke

Heart disease and stroke are the biggest health risks associated with obesity. Higher weight can cause both high blood pressure and high cholesterol. Cholesterol builds up inside the blood vessels. This plaque buildup causes the heart to pump harder in order to push the blood through the narrowed vessels. This results in a higher blood pressure. Both high blood pressure and Cholesterol have been shown to increase the chances of developing heart disease and lead to a higher risk of stroke. Cholesterol and high blood pressure can both be reduced by losing weight.

High Blood Pressure

High blood pressure results from obesity. High Cholesterol narrows the blood vessels and forces the heart to work harder, increasing the blood pressure inside the body. High blood pressure is dangerous because it leads to an increased risk for heart disease or stroke. Losing weight can help you lower your blood pressure and cholesterol so you can stay healthy.

Diabetes

Diabetes is another risk associated with obesity. It can be prevented. The body uses the glucose it gets from the carbohydrates you eat as its main energy source. If the glucose level in the blood rises too much, or stays elevated for too long, it can damage your eyes and internal organs. Insulin is produced by the body to help you convert the glucose you produce into energy. For individuals with diabetes, the body does not produce enough insulin to regulate all the glucose that is produced. Those with diabetes must carefully monitor their insulin levels to make sure the glucose levels do not raise too much. If they do, they may have to inject insulin to help them return to normal. Maintaining a healthy weight helps to reduce your chance of developing this serious disease.

Cancer

Several types of cancer have been linked to obesity. Low-level inflammation is common in obese individuals. This inflammation can lead to DNA damage, which causes cancer. Reducing your weight can lower your level of inflammation and lower your risk of developing cancer. Losing weight will also reduce many of those aches and pains common with obesity.

Gallbladder Disease & Gallstones

Obesity has also been linked to gallbladder disease. Gallstones are caused when bile inside of your gallbladder hardens into a solid. It is believed that this is a result of higher cholesterol in the bloodstream. Obese people have more cholesterol in their bloodstream than those with a healthy weight. Losing weight can help lower your chance of developing gallstones or gallbladder disease.

Osteoarthritis

Another risk associated with obesity is Osteoarthritis. This is a condition whereby the cartilage between the bones deteriorates and causes friction. This friction causes severe pain as the bones grind against one another. Obesity is one of the leading causes of this condition. Losing weight before Osteoarthritis develops can reduce your chances of developing it. If you already suffer from it, losing weight will help to alleviate some of the pain you experience.

Gout

Gout is another condition linked to obesity. It is a form of arthritis caused by the excess buildup of uric acid in the blood. When too much of this acid is produced, but not excreted, it can cause needle-like crystals to build up around the joints resulting in sharp pain. These crystals typically form in the kidneys or at the base of the big toe but can form in the tissue surrounding any of the joints. Obesity increases the risk for gout because more uric acid is produced by those who are overweight. Losing weight can help reduce your chances of developing this painful condition; if you already suffer from gout losing weight can help alleviate the pain you experience.

Breathing Problems

Obesity can lead to a number of breathing problems. Sleep apnea occurs when the airway is obstructed during sleep cutting off airflow and oxygen to the lungs. Excess fat around the neck area can cause sleep apnea to develop. Asthma is a condition where the bronchi of the lungs spasms making it difficult to breathe. Physical exertion can trigger an asthma attack. The more obese you are, the more likely it is you will trigger an attack. Losing weight can lower your chances of developing breathing problems and helps alleviate existing problems.

Losing Weight

Losing weight is never easy, but it is worth it. The best way to lose weight is to do so gradually. Sudden weight loss is not good for the body. Here are some ways to take off the inches. First, you should eat a healthy diet. A healthy diet consists of grains, fruits, dairy products, proteins, and carbohydrates. Visit your doctor and see if you can get a prescription for a medicine called Adipex P with Phentermine HCL. Limiting soda, fast food, and snacks like chips can go a long way towards developing a healthy diet. There are many online resources to help you plan a healthy diet for your weight. The second thing you should do is get plenty of exercise. This does not need to be anything elaborate. Just walking around your block each day or taking the stairs instead of the elevator can begin to help. These powerful ingredients will jump start your weight loss and help you achieve your weight loss goals. When you combine diet and exercise you can easily drop those pounds so you can stay healthy.

The Truth About Cholesterol + How To REALLY Protect Your Heart

Heart disease is the number one cause of death in the U.S. but the good news is, you can do something about it.

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However, in order to truly reduce your risk you have to be aware of the actual causes of heart disease. Time and again you’ll hear that cholesterol is the culprit but cholesterol on its own doesn’t cover everything.

Cluttered Veins

Focusing on lowering your cholesterol to combat heart problems ignores the bigger picture. So how do you make real changes to protect ourselves from heart disease?

Health Factors That Increase Risk

Heart disease and the risk of heart disease can be the result of too much damage to your heart. This seems like a no brainer, but your heart is subjected to stress and sometimes damage through the foods you eat, especially if you have a diet high in sugar.

  • Some of the most common risk factors for heart disease include:
  • Smoking
  • Poor diet
  • Low or no exercise
  • Drinking alcohol moderately or in excess
  • Obesity

As you can see, maintaining a healthy lifestyle is key to reducing your risks when it comes to heart attacks and lowering your cholesterol didn’t even make the list above!

Reducing Risk of a Heart Disease

Of course, there are other ways you can help increase your heart health and reduce the risk you’ll suffer a heart attack or heart disease. Here’s some of the best ways to improve your overall heart health.

  • Deep Breathing – taking the time to sit down, meditate and take some     deep breaths can do wonders for your health. Deep breathing relaxes     the mind and re-centers the body. Lowering your stress can be an important component of reducing risks to your heart over the course of your life.
  • Magnesium – this mineral helps aid the body in relaxation and it also is responsible for controlling your glucose levels.  You can use magnesium in a caplet form or you can ingest it via absorption. That’s right, you can take a bath and soak in magnesium.
  • Be More Active – if you have a sedentary job or one that requires you to sit at a desk for most of the day, try to get up and move more often.  When you frequently sit, you can actually disrupt your metabolism.  Getting up and moving keeps things working as they should.
  • Maintain Healthy Relationships – when you are in a good relationship, either with your partner or with the people around you, you tend to live a healthier life.  This is because people with strong relationships tend to have a greater sense of connection.  Having a variety of relationships and support can actually keep your heart healthy!

Obviously, these are just a few ways to keep your heart in top shape and reduce the risk of heart disease.  There are many other ways you can promote heart health.  Be sure to get enough vitamins, minerals and antioxidants in your diet. If you can, eat natural foods and avoid the junk.  If you use a little common sense, you can lower your risk of heart disease with just a few simple steps.

Researchers Found A New Belly Fat Fighter with Almonds!

Almonds are one of the more beneficial food sources out there for improving our health and fitness level and its medicinal properties have been known about for a long time.

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The nutrient and antioxidant-rich almond is also high in fiber, protein.and monounsaturated fats, among other healthy ingredients. This means this little nut can reduce the risks of developing many illnesses and conditions such as heart disease, colon cancer, Alzheimer’s, and diabetes, among others.

Weight loss and almonds

Almonds also help in lowering blood pressure and glucose levels, improving insulin production, strengthening bones and teeth, and restoring the health and complexion of our skin. Reducing the risk of developing  pregnancy-related birth defects and improving weight loss results are also included in almond’s long list of  healthy attributes.The wonders in almonds never seem to cease!

Almonds are great for pregnancy

Now there’s new research that reveals there’s even more to almonds than we original imagined.  Researchers uncovered one more additional perk to the magic of almonds- the ability to remove belly fat! In a recent Journal of Nutrition publication a new research study found strong evidence linking weight loss, especially in the stomach region, with almond consumption. In the study, 86 overweight research subjects were given a 12-week calorie-restrictive diet to follow. One group of subjects included a daily ¼ cup serving, or 35 grams of dry roasted almonds, lightly salted in their daily diet. The other test group followed a diet without any nuts included.The remarkable results has caused quite a stir! The group whose diet included the daily almond serving lost over  one percent of their stomach fat while the group without any nuts in their diet lost less than half a percent. In other words, almost nothing, despite following the same restrictive low calorie diet plan the other test group did, minus the all-important almonds.

This may have a lot to do with the high monounsaturated fat content in almonds, researchers say. Sister to the omega-3 and 6 polyunsaturated fatty acids, commonly referred to as the “good” fats contained in some foods, the monounsaturated healthy fats fill you up longer, reducing feelings of hunger. And they’re harder for the body to absorb, which means the caloric intake from almonds is reduced by 10 to 15%. Almonds also help boost the metabolism, improving how much and how fast the body can burn fat. The high fiber content found in almonds contributes to weight loss as well by regulating digestion and keeping things running smoothly and unobstructed. This allows the body to eliminate toxins more frequently.

Healthy Family Eating

Though the specific reason almonds seem so adept at eliminating tummy fat is still unclear, the evidence of their effectiveness in this area isn’t. What’s more, with so many other health benefits in almonds, we  should all be eating a healthy daily dose, regardless of whether we need to lose weight or not. There’s no telling what else there is  yet to discover about almonds and how the elements contained within little oval nut work their magic. What’s already been uncovered may only be the tip of the iceberg. Can’t wait to see what scientists discover next!