By Luigi Gratton, M.D., M.P.H.
Exercise training helps you burn more calories both during the day and at night.
Total Caloric Expenditure is simply the total amount of calories that your body burns in one day. The vast majority of calories expended are used for the Basal Metabolic Rate (BMR) or the "Resting Metabolism." This BMR accounts for over 70% of an individual's total calories used in one day. These are the calories your body uses to keep your engine running.
Your body is like your car. Think of turning your car engine on in the morning and just letting it run in the driveway. The car sitting in the driveway burning fuel is like your BMR. The bigger the car engine, the more fuel it uses. So a big truck burns lots of fuel and gets maybe eight miles to the gallon while an economy car uses little fuel and gets 40 miles to the gallon. If you pushed down on the gas pedal and revved the engine, you would be burning more fuel, which is basically what you do when you exercise.
The amount of muscle you have determines how many calories you burn everyday in a resting state. Each pound of muscle burns approximately 14 calories per day, so a big football player may burn over 3,000 calories/day at rest (BMR=3000). Meanwhile a tall and thin ballerina may burn only 1,200 calories/day at rest (BMR=1200).
When you exercise, you build more muscle mass and increase the size of your engine, which is a good thing. That means that even while you sleep you will be burning more calories because you have increased your BMR.
Imagine taking a small economy car and putting in a bigger engine that requires more fuel. That is the basic idea behind exercise training, fine-tuning your body's engine into a high-performance machine.
Herbalife® Inner Nutrition products help provide you with the best fuel for your high-performance engine. With a variety of delicious shakes, bars, soups and soy nuts, Herbalife offers a wide selection of fuel for your body. This healthy fuel will help keep your engine fine-tuned for maximum caloric expenditure–even while you sleep.
Tips for burning more calories:
Exercise to increase muscle mass.
Fuel up with Herbalife® nutrition products.
Rev up your workout routine to burn more calories.
Dr. Gratton also serves as Vice President of Medical Affairs and Education at Herbalife.
http://health.herbalife.com/health-articles/energy-and-fitness/maximize-metabolism
Sunday, November 28, 2010
Thursday, November 25, 2010
Less Sugar Better Health Campaign
This ad by the Health Ministry is useful for those who have not made any efforts to improve their diet. John and I are a few steps ahead. We generally don't put sugar in our drinks and do not add it in our cooking. We also hardly drink from bottled or packed juices but eat fresh fruits. We hardly eat fried food or food cooked in coconut milk and remove fatty parts of meat on most occasions.
Sunday, November 14, 2010
Discovering high-quality household products with natural ingredients
Almost three weeks ago, John decided to add household products from the Melaleuca brand to our Herbalife range. That’s because Herbalife does not have household products (except for facial and body skin care products) or make up sets. We felt that the Melaleuca products complement the Herbalife concept for they are both made from natural ingredients. Both are made in the United States. The natural ingredients in Melaleuca are mainly from Australia and New Zealand.
These are the products that I have experienced significant results:
• Melaleuca oil
I had put a drop of Melaleuca oil on the tiny raised scar on my left thumb, where I had accidentally skinned myself while slicing meat a few months ago. The small scar is now noticeably smaller. I will keep putting the Melaleuca oil and see what comes out of it. The Melaleuca oil is a natural antiseptic and it also aids healing when applied to injured or wounded part of the body. It is useful for children since they often suffer from falls, scratches and wounds. Every home should keep one in the First Aid kit.
• Tub & Tile bathroom cleaner
All I need to do is pour a small amount into a spray bottle (as instructed) that you can buy with it. Mix it with water and spray all over the bathroom sink, toilet seat and bowl, and shower area. After leaving it for 15 minutes, all I had to do was spray the walls and floor tiles with water and shove the grime into the drainage hole. I need not scrub so hard like I used to with other bathroom cleaning products. I did not use gloves as I used to and my hands became slightly wrinkled, but they recovered quickly. My hands also did not become rough like they would when I use other cleaning agent without gloves.
• MelaMagic floor cleaner
After mopping the floor with MelaMagic, the floor seems cleaner than the one I had used before this. I also did not use gloves and my hands did not end up dry and rough. Anyway, I shall use my gloves again in my next cleaning task just to protect myself from germs.
• Fresh Mint Tooth Polish
I don’t need to use much tooth polish and my teeth feels so clean. Brushing my teeth with this polish is a totally different experience because it hardly produces any foam. It also did not leave my teeth feeling sensitive which I experienced with other tooth polish I had used.
• Renew
The range comprises Renew Intensive Therapy, Body Wash and Hand Wash. They are very effective in relieving dry skin. I also found out that this product range is very suitable for those suffering from eczema. The company claims that it helps relieve eczema problem.
• Harvest Pure fruit and vegetable wash
I only have to leave it in the wash for 10 minutes and then rinse and eat.
• Lemon Brite dishwasher
This is really gentle on sensitive hands. Although my hands are not too sensitive, it did not cause any dryness.
• Sol-U-Guard botanical non-chemical disinfectant
I have sprayed this on my kitchen top because I am told that it can ward off lizards and cockroaches. There are too many annoying teenage lizards hanging out on my kitchen top and leaving a trail of droppings which I have to clean up every morning. I shall update the results next Sunday.
There are many, many more products. Please check out www.melaleucareviews.com
Melaleuca products are value for money because they are highly concentrated. For instance, I need to pump the amount the size of a 20 sen coin for my previous shampoo compared with 10 sen coin for the T36 C5 Melaleuca oil shampoo for my oily scalp and short hair.
I also like the idea that the Melaleuca products are made up of natural ingredients. They are gentle on the skin and hands and safe for the home and environment.
Please contact us at healthpossibilities@gmail.com if you are interested in the products.
Sunday, November 7, 2010
An interesting email sent to me
The article below has interesting advice on good health but it is in no way advocating that one should stop chemotherapy or whatever treatment one is undergoing.
CANCER SURVIVOR, DR TOM WU, HAS A RECIPE FOR GOOD HEALTH
Dr Wu and his wife Dr Janet Wu at the World Wellness Women's Congress in Chennai in March 2009.
(Cancer, Diabetes, and Heart Disease can be overcome through diet. Dr. Tom Wu’s breakthroughs with Cancer and Diabetes have earned him the “Remarkable Contribution Award” from the American Cancer Society and the “World Famous Doctor Award” from The United Nations.)
At the age of 30, Chinese doctor Tom Wu was diagnosed with advanced stages of lung cancer, and was told he had only a few months to live. Not only has he survived, but the doctor has maintained a healthy life. The cancer is all gone, and he said he's never caught a cold or other illness for 40 years. He has stopped going for blood tests."My body and feelings tell me I'm well, that I'm truly in good health," says Dr Wu. His secret lies in the power of natural healing. Dr Wu always says that no wonder drug can cure diseases. But our own internal healing power, our immune system, can. And what can strengthen our immune system are simple foods from Mother Nature , and a healthy lifestyle. In his view, diseases such as cancer, diabetes and heart disease can be overcome by changing the diet .Dr Wu says people get sick because they eat the wrong foods. Fried food, for example, causes blockage in the arteries, bad circulation, cholesterol, and heart disease. "Instead of taking a cholesterol lowering drug, I would urge them to stop eating greasy food.. My suggestion is to eat clean food, which is high in phytochemicals," he says.Phytochemicals are natural cleansing agents that will help rid plaque from your arteries. They come from natural foods such as vegetables, fruits with their seeds, and common garden herbs. Phytochemicals will nourish the body's cells so they can fight against any foreign substances that invade your body.
Dr Wu's books on natural healing
The secrets of how he won the fight against lung cancer and maintains a healthy body are revealed in his first book, Dr Wu's Principle of Natural Cures , which has recently been translated from its original Chinese version into a Thai edition, Thammachart Chuay Chewit, published by Nanmeebooks Publications. It was launched in Thailand in March this year.Dr Wu had first studied Western medicine in France , and then furthered his education in alternative therapy, earning a doctorate degree.The turning point arrived when he was diagnosed with lung cancer at the age of 30. Modern medicine gave him no hope; it was too late to remove the damaged parts of the lung. The cancer had already spread to other organs, and the doctor told him he had only a few months left.He ate a lot of vegetables and fruits, drank clean water, and completely adjusted his lifestyle - his sleeping, breathing and exercise habits.Nine months later, he went for a check-up, and surprisingly no cancer cells were detected.He advised people in his family and in the neighbourhood about his discovery, and studied natural medicine until he received a doctorate degree in naturopathy and nutrition from the US .Dr Wu has been a frequent speaker at worldwide forums , spreading his knowledge on natural cures and the use of organic food. He advises people to use the most simple foods in the most natural way in order to fight illnesses and maintain good health.
The human body has the power to heal itself. The immune system has a self-defence mechanism to block and destroy bacteria or viruses that invade our bodies, while the self-healing mechanism will get us back on the road to recovery. When you have a cold and take medicine, the medication may kill the virus but your immune system will not fully function, and its efficiency will decrease. As a result, your body will be more vulnerable to germs.Dr Wu's principle is to strengthen the immune system, and avoid medication as much as possible. In his book, he offers the following guidelines to good health:
1. Have at least three bowel movements a day
Other health experts may advise one bowel movement a day, but Dr Wu says that's not enough. You need three to four bowel movements a day in order to excrete all the accumulated faeces from your intestine.. Your liver will not be overburdened and it also helps reduce cholesterol in your body.
2. Drink at least three glasses of fruit or vegetable smoothies each day
This is a way to ingest enough phytochemicals to strengthen the body's cells and immune system. Use not only the flesh, but also the skin and seeds of fruits and vegetables to make smoothies, as they are rich in phytochemicals. Most of the fruit seeds have small amounts of cyanide which kill bacteria and viruses without damaging the body.Actually the recommended smoothie diet is six glasses a day, two in the morning, one before lunch, two more in the afternoon, and one more before dinner. However, if that's too much, you may start with three glasses a day. Use a high powered blender (at least three horsepower) as it can release phytochemicals from the fibre. It's best to choose sour fruits like green or red apples, grapes, pineapples, kiwi and lime.
3. Sunbathe 30 minutes daily.
We often hear that the Sun's UV rays will damage our skin, and many people apply sunblock before going out. But Dr Wu says the opposite.. He says the UV rays will help convert cholesterol underneath the skin into vitamin A which helps moisten the skin andprevent skin cancer, and also vitamin D that helps prevent colds, osteoporosis, and certain kinds of cancer."Therefore, use the Sun. Expose yourself to sunlight about one-half hour a day, at noon or another appropriate time based on your local climate. The Sun will make you healthier," says Dr Wu.
4 . Exercise 30 minutes a day
Don't exercise for more than 30 minutes. If you go beyond that, your body will be overworked. "If you do it more than half an hour, that will become labour, not exercise.. Your heart and your body will be working too hard," he says.
5 . Shower with hot, then cold water
Try an alternating cold and hot water shower: Three minutes of hot water followed by 30 seconds of cold water, then repeat twice more. This process will bring a rush of blood and energy to your body. It helps increase your immune system, blood circulation, and metabolism..
6. Drink a lot of water, in the correct way
How much water you need to drink each day depends on your specific situation. If your office is air-conditioned, drinking six glasses of water a day is enough. If your work involves lots of walking, you have to drink 8-10 glasses a day. If you work under the hot sun, then 10-12 glasses of water are required.The way you drink is also important. The correct way is to sip it little by little, to give your body cells time to absorb the water. If you drink the whole glass down at once, your cells can't absorb it all, and the water will be excreted as urine.
7. Eat according to your blood type
Your blood type determines what you should eat. Eating the wrong foods will make you sick.People with blood type O have to eat a certain amount of meat. If they eat only vegetables for a long time, their body won't absorb all the substances they need to strengthen their immune system. The recommended diet for this group is 75% vegetables, 10% fruits, 10% meat, seafood and goat's milk (avoid cow's milk), and 5% grains.People with blood type A, however should avoid milk and meat, while increasing grains and fruits. People with blood type B should also avoid meat, while those with blood type AB should avoid chicken and beef.
8. Eat according to your biological clock
Every human being has a biological clock that tells us when to eat, sleep, and wake up. If you don't follow your biological clock, the organs will lose their balance. Toxins and wastes won't be excreted from your body, and soon you'll get sick.According to Dr Wu, the biological clock is divided into three phases.From 4am to noon is the time for bowel movements, so in the morning you should eat foods with lots of fibre. Fruit and vegetable smoothies are recommended.From noon to 8pm, your body will absorb food so lunch is the most important meal. A vegetable salad with grains is recommended. Fish or boiled eggs can be added to your lunch. Avoid meat at dinner as the amino acids in the meat will disturb your sleep. Try to finish dinner by 6pm. From 8pm to 4am, the nutrients and energy from food will be distributed throughout your body organs. The golden time for your sleep is between 10pm and 2am, as your immune and self-healing system will function at its best.
Footnote:
Dr Wu was in Malaysia in November 2008 to give a series of talks. His book "Smoothie Formula" is available at Popular Bookstores.
You can certainly add in Herbalife F1 nutrition into blended fruits or smoothies.
CANCER SURVIVOR, DR TOM WU, HAS A RECIPE FOR GOOD HEALTH
Dr Wu and his wife Dr Janet Wu at the World Wellness Women's Congress in Chennai in March 2009.
(Cancer, Diabetes, and Heart Disease can be overcome through diet. Dr. Tom Wu’s breakthroughs with Cancer and Diabetes have earned him the “Remarkable Contribution Award” from the American Cancer Society and the “World Famous Doctor Award” from The United Nations.)
At the age of 30, Chinese doctor Tom Wu was diagnosed with advanced stages of lung cancer, and was told he had only a few months to live. Not only has he survived, but the doctor has maintained a healthy life. The cancer is all gone, and he said he's never caught a cold or other illness for 40 years. He has stopped going for blood tests."My body and feelings tell me I'm well, that I'm truly in good health," says Dr Wu. His secret lies in the power of natural healing. Dr Wu always says that no wonder drug can cure diseases. But our own internal healing power, our immune system, can. And what can strengthen our immune system are simple foods from Mother Nature , and a healthy lifestyle. In his view, diseases such as cancer, diabetes and heart disease can be overcome by changing the diet .Dr Wu says people get sick because they eat the wrong foods. Fried food, for example, causes blockage in the arteries, bad circulation, cholesterol, and heart disease. "Instead of taking a cholesterol lowering drug, I would urge them to stop eating greasy food.. My suggestion is to eat clean food, which is high in phytochemicals," he says.Phytochemicals are natural cleansing agents that will help rid plaque from your arteries. They come from natural foods such as vegetables, fruits with their seeds, and common garden herbs. Phytochemicals will nourish the body's cells so they can fight against any foreign substances that invade your body.
Dr Wu's books on natural healing
The secrets of how he won the fight against lung cancer and maintains a healthy body are revealed in his first book, Dr Wu's Principle of Natural Cures , which has recently been translated from its original Chinese version into a Thai edition, Thammachart Chuay Chewit, published by Nanmeebooks Publications. It was launched in Thailand in March this year.Dr Wu had first studied Western medicine in France , and then furthered his education in alternative therapy, earning a doctorate degree.The turning point arrived when he was diagnosed with lung cancer at the age of 30. Modern medicine gave him no hope; it was too late to remove the damaged parts of the lung. The cancer had already spread to other organs, and the doctor told him he had only a few months left.He ate a lot of vegetables and fruits, drank clean water, and completely adjusted his lifestyle - his sleeping, breathing and exercise habits.Nine months later, he went for a check-up, and surprisingly no cancer cells were detected.He advised people in his family and in the neighbourhood about his discovery, and studied natural medicine until he received a doctorate degree in naturopathy and nutrition from the US .Dr Wu has been a frequent speaker at worldwide forums , spreading his knowledge on natural cures and the use of organic food. He advises people to use the most simple foods in the most natural way in order to fight illnesses and maintain good health.
The human body has the power to heal itself. The immune system has a self-defence mechanism to block and destroy bacteria or viruses that invade our bodies, while the self-healing mechanism will get us back on the road to recovery. When you have a cold and take medicine, the medication may kill the virus but your immune system will not fully function, and its efficiency will decrease. As a result, your body will be more vulnerable to germs.Dr Wu's principle is to strengthen the immune system, and avoid medication as much as possible. In his book, he offers the following guidelines to good health:
1. Have at least three bowel movements a day
Other health experts may advise one bowel movement a day, but Dr Wu says that's not enough. You need three to four bowel movements a day in order to excrete all the accumulated faeces from your intestine.. Your liver will not be overburdened and it also helps reduce cholesterol in your body.
2. Drink at least three glasses of fruit or vegetable smoothies each day
This is a way to ingest enough phytochemicals to strengthen the body's cells and immune system. Use not only the flesh, but also the skin and seeds of fruits and vegetables to make smoothies, as they are rich in phytochemicals. Most of the fruit seeds have small amounts of cyanide which kill bacteria and viruses without damaging the body.Actually the recommended smoothie diet is six glasses a day, two in the morning, one before lunch, two more in the afternoon, and one more before dinner. However, if that's too much, you may start with three glasses a day. Use a high powered blender (at least three horsepower) as it can release phytochemicals from the fibre. It's best to choose sour fruits like green or red apples, grapes, pineapples, kiwi and lime.
3. Sunbathe 30 minutes daily.
We often hear that the Sun's UV rays will damage our skin, and many people apply sunblock before going out. But Dr Wu says the opposite.. He says the UV rays will help convert cholesterol underneath the skin into vitamin A which helps moisten the skin andprevent skin cancer, and also vitamin D that helps prevent colds, osteoporosis, and certain kinds of cancer."Therefore, use the Sun. Expose yourself to sunlight about one-half hour a day, at noon or another appropriate time based on your local climate. The Sun will make you healthier," says Dr Wu.
4 . Exercise 30 minutes a day
Don't exercise for more than 30 minutes. If you go beyond that, your body will be overworked. "If you do it more than half an hour, that will become labour, not exercise.. Your heart and your body will be working too hard," he says.
5 . Shower with hot, then cold water
Try an alternating cold and hot water shower: Three minutes of hot water followed by 30 seconds of cold water, then repeat twice more. This process will bring a rush of blood and energy to your body. It helps increase your immune system, blood circulation, and metabolism..
6. Drink a lot of water, in the correct way
How much water you need to drink each day depends on your specific situation. If your office is air-conditioned, drinking six glasses of water a day is enough. If your work involves lots of walking, you have to drink 8-10 glasses a day. If you work under the hot sun, then 10-12 glasses of water are required.The way you drink is also important. The correct way is to sip it little by little, to give your body cells time to absorb the water. If you drink the whole glass down at once, your cells can't absorb it all, and the water will be excreted as urine.
7. Eat according to your blood type
Your blood type determines what you should eat. Eating the wrong foods will make you sick.People with blood type O have to eat a certain amount of meat. If they eat only vegetables for a long time, their body won't absorb all the substances they need to strengthen their immune system. The recommended diet for this group is 75% vegetables, 10% fruits, 10% meat, seafood and goat's milk (avoid cow's milk), and 5% grains.People with blood type A, however should avoid milk and meat, while increasing grains and fruits. People with blood type B should also avoid meat, while those with blood type AB should avoid chicken and beef.
8. Eat according to your biological clock
Every human being has a biological clock that tells us when to eat, sleep, and wake up. If you don't follow your biological clock, the organs will lose their balance. Toxins and wastes won't be excreted from your body, and soon you'll get sick.According to Dr Wu, the biological clock is divided into three phases.From 4am to noon is the time for bowel movements, so in the morning you should eat foods with lots of fibre. Fruit and vegetable smoothies are recommended.From noon to 8pm, your body will absorb food so lunch is the most important meal. A vegetable salad with grains is recommended. Fish or boiled eggs can be added to your lunch. Avoid meat at dinner as the amino acids in the meat will disturb your sleep. Try to finish dinner by 6pm. From 8pm to 4am, the nutrients and energy from food will be distributed throughout your body organs. The golden time for your sleep is between 10pm and 2am, as your immune and self-healing system will function at its best.
Footnote:
Dr Wu was in Malaysia in November 2008 to give a series of talks. His book "Smoothie Formula" is available at Popular Bookstores.
You can certainly add in Herbalife F1 nutrition into blended fruits or smoothies.
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