Weight Loss Calculator . Forget about . Plan on shedding about a pound or. Slow and steady weight reduction is the healthiest approach. Substitute. water for soda and you’ve lost about 2. Walk 3. 0 minutes a day to burn. About your results. Eating no more than. There's no trick to losing. The best way to do it is by eating less, eating healthier and adding aerobic. ![]() Remember, slow and steady wins the race. Losing. a pound or two a week might not sound like much, but it's the best way to take weight. And over time you'll develop healthy new habits that. Want to learn more? Talk to the pharmacist at your local Good Neighbor Pharmacy about how you can maintain a healthy diet while still losingweight. There. are several factors that can hinder weight loss including certain illnesses and. Always consult your doctor with questions about your individual condition(s). This tool has been reviewed. It is not a substitute. The information in this tool should not be relied upon to make. Source: Vorvick, Linda, and Zieve, David. National Institutes of Health. March 8, 2. 01. 0. The first step to losing weight is coming up with a plan. Are you ready to slim down? By following a few weight loss basics you can learn how to eat a healthy diet. Lots of companies sell products or supplements claiming to grow hair or stop hair loss. Which ones work? Whether you’re male or female, we’ll explain what you can. B vitamins are essential micronutrients and they are found in all cells in the body. These vitamins are involved in the regulation of metabolism, hormones. B Vitamins Directory. The B vitamins, such as thiamine, riboflavin, B6, B12, and folic acid (folate) help the body with the health of red blood cells nerves, the. Large doses of B vitamins can halve the rate of brain shrinkage in elderly people with memory problems. It may slow their progression toward dementia. The list of vitamins and minerals below can give you an understanding of how particular vitamins and minerals work in your body, how much of each nutrient you need. ![]() Vitamins & Supplements for Thinning Hair: Do They Work? Lots of companies sell products or supplements claiming to grow hair or stop hair loss. Which ones work? Whether you’re male or female, we’ll explain what you can do to slow hair loss—and what you should avoid because it’s a waste of time and money! In This Article: At some point in life, to one degree or another, almost all of us will lose some of the hair on our head—hair that we would much rather keep. It is the rare person who gets to the age of 5. With odds like that, and given that hair is a vital part of how attractive we feel, at some point you’re bound to ask if there is something you can do to grow more hair—or at the very least to stop losing hair and keep the hair you have. Before you search online or ask your hairstylist about hair- growing solutions (most of which are completely bogus), you need to know what could be causing the problem in the first place, and what, if anything, you can really do about it. ![]() Banana diet is a great way to help you detox, boost your energy levels and achieve weight loss. Find out how to do the banana diet plan here. What if I told you that we've discovered the secret to weight loss—something so amazing, easy, and effective that it can help you drop several pounds a day, lose. SOURCES: Onakpoya, I. Journal of Obesity, 2011. NYU Langone Medical Center: "Weight Loss Aids." Byrne, S. Consumer Reports, March 24, 2014. Wielinga, P.Y. ![]() Many of you ask us about supplements for thinning hair—we’ll discuss those and a lot more! The information that follows isn’t hair- raising, but it is based on facts, not hype. Armed with this info, you’ll understand what causes hair loss and how to slow it down. What Causes Hair Loss? For both men and women, hair loss is primarily a result of genetics and changes in hormone levels. Other causes can be health issues, such as thyroid problems, reactions to medical treatments such as chemotherapy, the side effects of medications (including steroids), serious illness, auto- immune disorders, pregnancy, unusually high levels of stress, and malnutrition. Another cause is over- processing, from coloring, thermal straightening, or perming, which can cause so much damage that the hair literally starts to fall out. Wearing hair in a tight ponytail on a repeated basis or wearing heavy braids, weaves, or extensions also can cause profuse hair loss, especially along the hairline. The roots of the hair simply cannot take the added weight of these enhancements, and eventually it will fall out by the handful. ![]() ![]() Aside from medical situations and faulty hair care, the major cause of hair loss is related to the natural change in hormone levels the body goes through as we age. For women, the inevitable loss of estrogen and increase in testosterone will cause hair to thin or fall out altogether. Testosterone (and its more potent offshoot, dihydrotestosterone, also known as DHT) is the primary male hormone, which explains why men experience more pronounced hair loss than women, but, regardless of your gender, this male hormone is the culprit, and any hair loss on the head is an unwelcome event. What Can You Do to Stop Hair Loss? If you suspect your hair loss may be due to health- related issues, then it is essential you see your physician for proper diagnosis and treatment. Thankfully, once your medical condition is under control, your hair will almost always return to how it was before. ![]() While vitamins alone can't help you lose all those unwanted pounds, not getting enough of certain ones may. If your hair loss results from taking poor care of your hair, such as using too much peroxide (bleach) to make your dark hair blond, or strong perms to make your straight hair curly, or inadvertently burning your hair with daily use of flatirons, the only hope of stopping the problem is to change how you take care of your hair. The same is true if you wear your hair tightly pulled back or have heavy hair extensions. Dietary, nutritional, and hormone- related hair loss is another subject altogether—keep reading to learn more! Can Vitamins or Supplements Grow Hair? Given the vast number of vitamins, supplements, and plant extracts claiming to grow hair, you would think there wouldn’t be a receding hairline or thinning head of hair anywhere to be found—obviously, that isn’t the case. While there are a handful of studies showing that some exotic plant extracts, such as Asiasari radix extract, Citrullus colocynthis schrad extract, Polygonum multiflorum extract, Thuja orientalis extract, Eclipta alba extract, and Cuscuta reflexa Roxb extract, may have a positive effect, most of those studies were done on specially bred mice—none of them were performed on people in an appropriate, independent study. So, the results may be good for the mice, but not necessarily for you. When it comes to vitamins and supplements for hair growth, if you aren’t seriously vitamin deficient (and most of us aren’t), there are no studies showing any vitamin or mix of vitamins and supplements can change a single thinning hair on your head. If you are truly vitamin deficient, it’s important for you to find out which vitamin or vitamins you’re lacking, because hair loss would probably be the least of your problems. For example, biotin, a form of B vitamin, is often present in hair- growth supplements. But, if you were truly biotin deficient, you would be too sick to get to the store and buy the supplement! Blood tests can show if you are low in vitamin D, zinc, or iron, all of which are related to hair growth as well as to other important fundamental bodily functions related to your overall health. Getting these nutrients back within the normal range definitely can make a difference in your well- being, and possibly can help increase the density of your hair. Other vitamins and supplements that show up in claimed . All of these are basic ingredients in most vitamin supplements (including prenatal vitamins, which many swear by to help their hair grow); you don’t need to get them from a special . That said, there is no research showing a specific diet or group of foods will help grow hair on your head. You’ll read about lentils, walnuts, salmon, and even poultry as being a few of the dietary answers for hair growth, but it’s really about a healthy diet; for sure, potato chips, sweetened soft drinks, and chocolate cake are not going to grow hair. Although a healthy diet, along with appropriate vitamins and other supplements, is great for maintaining your health (which can in turn help general hair growth), it won’t change: Your genetics. Your hormone levels. Your reactions to drugs that may cause hair loss. Other medical conditions. How you take care of your hair. When concerned with hair loss, you also must take into account the factors listed above; thus, for most of us, solving hair- loss problems isn’t as simple as changing what we eat or which vitamin we pop. One interesting aspect of diet: Because hair is mostly protein (in this case, a protein known as keratin), it is a good, though unproven, assumption that you need protein in your diet to grow hair. A protein deficiency can cause hair loss, as can malnutrition from excessive dieting or the eating disorder anorexia, but these are related to serious protein deficiency, and affect only a small percentage of the population. However, if you eat only protein or too much protein, and exclude other key nutrients, it won’t be healthy for your body overall. What Really Works for Hair Growth. Sometimes, the truth is boring, but here it is: The well- known, FDA- approved topical over- the- counter drug minoxidil (brand name Rogaine) is what anyone concerned with hair loss should use, because copious research has made it clear that minoxidil works for the majority of people who use it. Minoxidil is available in 2% or 5% concentrations. When applied twice daily, most will find it can restore hair growth and stop some amount of hair loss. It’s boring, but true! The trick is to start using it as soon as you notice any amount of hair loss, because waiting limits minoxidil’s ability to stimulate new hair growth and help you hang on to the hair you have. Not surprisingly, many hair- growing systems often include minoxidil as part of their product offering; in reality, minoxidil is the only ingredient in the system that really does anything. The ads and infomercials go on at length about exotic plant extracts or special vitamin complexes being the miracle you’ve been waiting for, but when you get the products, sure enough, there’s minoxidil listed among the so- called . The oral medication finasteride (brand names Propecia and Proscar) stops the conversion of testosterone into its more potent form, DHT, which, as we mentioned, is the chief cause of hair loss, for both men and women. The risks are associated with the medication finasteride, so it is important to talk to your physician about the side effects, which can be significant for women who get pregnant while taking it. For men, there is solid research proving finasteride’s benefit, especially when combined with minoxidil. The Future of Hair Growth Hair growth and hair loss are hot topics in scientific research. Many researchers believe stem cells are the panacea of the future for curing disease and almost anything else that ails us, including hair loss. Studies on mice have shown that stem cells can do the job, at least to some extent. Whether or not that outcome would be the same for people, or even safe, is far off in the future, so for now, don’t be suckered into believing companies’ claims that they have products with stem cells that can grow your hair. A potentially exciting option is Latisse, a prescription- only drug (active ingredient bimataprost) used initially to treat glaucoma. Doctors prescribing Latisse to treat glaucoma in their patients noted that longer eyelashes were one of the side effects of using the drug in eye drop form, and at the end of 2. FDA approved its use for growing eyelashes. Not surprisingly, the company that makes Latisse is carrying out studies to obtain FDA approval for its use to combat hair loss on your head as well. At present, there are no independent studies showing Latisse is as helpful for hair on the head as it is for the eyelashes. Although we usually do not reference personal experience because it’s not wise to base your decision on an individual’s anecdotal information, we thought it worth mentioning that Paula tried Latisse for her receding hairline, but it didn’t work, and she returned to using 5% minoxidil, as she has done for years.
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The Definitive Guide to the Primal Eating Plan. Do the Math. In my recent Context of Calories post, I explained how the different macronutrients we eat at each meal (fats, proteins, and carbohydrates) have different effects in the body. I suggested that, despite their raw calorie values, it’s far more important to get a lasting intuitive sense of how much of each macronutrient you need and when you need it (or not). But how do you do that? How do you figure out the proper number of calories – and breakdown of fats, protein and carbs – to accomplish your fitness and health goals? ![]() To lose weight? Gain muscle? Maintain status quo? Run marathons? In fact, most popular daily diets look at overall calories as the main factor in weight loss and weight gain. The age- old conservation of energy Conventional Wisdom says that “a calorie is a calorie.” From there most diet gurus generally prescribe some formulaic one- size- fits- all breakdown of fats, protein and carbs. A classically trained Registered Dietician will tell you that protein should be around 1. This macronutrient breakdown stays the same regardless of how much weight you need to lose or what other goals you might have. Barry Sears has his 4. Zone” diet. The USDA bases everything on a choice of between 2,0. But, as I said earlier, it’s not that simple. Calories do have context. The human body uses these macronutrients for a variety of different functions, some of which are structural and some of which are simply to provide energy – immediately or well into the future. ![]() Moreover, with regards to energy conservation or expenditure, the body acts as both an efficient fuel storage depot (and as a toxic “waist” site) as well as a potent generator of energy, depending largely on the hormonal signals it gets. It will store glycogen and/or fat and it will build muscle – or it will just as easily tear them all down and use them for fuel – based on input from you: what you eat, how much you eat, when you eat, what you’re doing before or after you eat – even what you’re thinking when you eat. Yet because your body always seeks to achieve homeostasis over time, the notion of you trying to zero in on a precise day- to- day or meal- to- meal eating plan is generally fruitless (yes, Charlotte, some fruit is allowed). The good news in all this is that falling off the wagon once or twice this week won’t have the immediate disastrous effect that you might imagine – as long as you can keep your average intake under control and understand how the various macronutrients function over time. Which brings me to the crux of today’s discussion. Not only is it nearly impossible to accurately gauge your exact meal- to- meal calorie and macronutrient requirements, doing so will drive you crazy. In fact, to accurately figure your true structural and functional fuel needs (and hence to achieve your goals) it’s far more effective to look at a much larger span of time, like a few weeks, and aim for an “average” consumption. Then you can review that average daily intake over weeks or months and adjust accordingly. Below, I’ll give you a way to figure a “jumping off” point to start with, but remember, our genes are accustomed to the way our ancestors ate: intermittently, sporadically, sometimes in large quantities, and sometimes not at all for days. Their bodies figured out a way to maintain homeostasis and preserve lean tissue and good health through all this and so can we. Our genes want us to be lean and fit. ![]() It’s actually quite easy as long as we eat from the long list of Primal Blueprint healthy foods and try to avoid that other list of grain- laden, sugary, processed and otherwise unhealthy foods. Realistically, we also want to allow for the occasional party- splurge, a pre- planned (or accidental) intermittent fast, an over- the- top workout or even a week of laziness. Where most people get into trouble is in miscalculating their energy needs over extended periods of time – not day- to- day. They don’t see the average amount of carbs creeping upwards, or they figure they need x amount of calories, but don’t have a clue as to what kind of food those should be coming from. I start with these four basic principles to guide my Primal Blueprint eating style: 1)8. Yes, exercise is also important to health and to speed up fat- burning and muscle- building, but most of your results will come from how you eat. I’ll write more on this later, so just trust me on this one for now. Suffice to say, people who weigh a ton and exercise a ton, but eat a ton, still tend to weigh a ton. I think I’ll have that made into a t- shirt. I’ve said it many times on this site: lean mass (muscle and all the rest of you that is not fat) is directly correlated with longevity and excellent health. Rather than strive to “lose weight”, most people would be better off striving to lose only fat and to build or maintain muscle. Since other organs tend to function at a level that correlates to muscle mass, the more muscle you maintain throughout life, the more “organ reserve” you’ll have (i. ![]() ![]() Refer back to rule #1 and eat to build or maintain muscle. Excess body fat is bad. Most human studies show that being significantly overweight increases your risk of nearly every disease (except osteoporosis – because ironically it responds to weight- bearing activities). Fat just doesn’t look that great either. See rule #1 and eat to keep body fat relatively low. Excess insulin is bad. ![]() We’ve written about it here a lot. Chronic excess insulin may be even worse than excess sugar (and we know how bad that is). All animals produce insulin, but within any species, those that produce less insulin live longer than those who produce a lot. Eat to keep insulin low. Here is how I use these principles to guide my individual macronutrient intake: Protein. Protein takes priority. If there is ample glycogen (stored glucose) and the body is getting the rest of its energy efficiently from fats, protein will always go first towards repair or building cells or enzymes. A complete guide to what, why, and how it works; An weekly exercise plan to take you through the month day-by-day; A weekly meal plan (your own substitutions will. Learn the basics of the alkaline ash diet and how this nutritional program helps to balance pH levels by eating healthy nutrient dense whole foods. In that context, it hardly seems fair to assign it a “burn rate” of 4 calories per gram. It’s like saying the 2. They will, but I prefer to burn other fuel first. At a minimum you need . If you are moderately active you need . That’s at a minimum, but it’s on a daily average. So a 1. 55 lb moderately active woman who has 2. If she gets 6. 0 or 8. And even if she exceeds the 1. At 4 calories per gram, that’s between 3. It’s not that much. Carbs. If you’ve forgotten everything you ever learned in biology, just remember this and “own” it: Carbohydrate drives insulin drives fat (Cahill 1. The 28-Day Shrink Your Stomach Challenge Overview. Oz explains how the 28-Day Shrink Your Stomach Challenge works, including the unlimited “secret sauce” you. Taubes 2. 00. 7). The idea in the PB is to limit your carbs to only those you need to provide glucose for the brain and for some reasonable amount (certainly less than an hour) of occasional anaerobic exercise. And the truth is, you don’t even need glucose to fuel the brain. Ketones from a very- low carb diet work extremely efficiently at that task. Either way, ideally, we would like most of our daily energy to come from dietary or stored fats. Typically, (if you are at an ideal body composition now) I use a rule of thumb that 1. ![]() ![]() NOT a bad thing) but away from storing the excess as fat if you are the least bit active. Don’t forget that your body can make up to 2. On the other hand, if you are looking to lose body fat, keeping carbs to under 8. On the other other hand, if you are insistent on training hard for long periods of time, you would add more carbs (say, 1. It becomes a matter of doing the math and experimenting with the results. Ironically, it’s tough to exceed 1. Even if you eat a ton of vegetables AND a fair amount of fruit, you’ll be hard pressed to exceed 1. Our remote ancestors couldn’t average 1. At 4 calories per gram that’s only between 4. Add that in to the protein above and our sample girl is barely at 1,0. So where does the rest of the fuel come from? Fats. Learn to love them. They are the fuel of choice and should become the balance of your Primal Blueprint diet. Fats have little or no impact on insulin and, as a result, promote the burning of both dietary and stored (adipose) fat as fuel. Think about this: if protein and carbs stay fairly constant (and carbs stay under 1. Feeling like you need more fuel (and you’ve already covered your bases with protein and carbs)? Reach for something with fat.
Nuts, avocados, coconut, eggs, butter, olive oil, fish, chicken, lamb, beef, the list is a long one. Even if she averages somewhere between 1. If she decides to do some walking, a few brief intense weight sessions and a sprint day here and there, that process would accelerate greatly. If she gets to a point where she’s content with her body fat, she can even add in a little more fat to provide energy that she previously got from her stored fat. The main thing I’ve figured out from eating this way for years is that I don’t need nearly as many calories to maintain health, mass, and body fat as I once thought I did – or as the Conventional Wisdom says I do. I eat 6. 00- 1. 00. I ate a carbohydrate- based diet, yet I maintain slightly lower body fat and slightly higher muscle mass on even less training. Remember: 8. 0% of body composition is determined by diet. The best part is that I don’t ever feel hungry because I base my eating on exactly what my 1. For a look at my upcoming book, The Primal Blueprint, click here. I’ve included a sneak peek at the jacket artwork, a PDF of the table of contents and full chapter summaries. Further Reading: Definitive Guides to: The Primal Blueprint. Grains. Fats. Cholesterol. Insulin, Blood Sugar and Type 2 Diabetes. Stress, Cortisol and the Adrenals. Prefer listening to reading? Get an audio recording of this blog post, and subscribe to the Primal Blueprint Podcast on i. Tunes for instant access to all past, present and future episodes here. Subscribe to the Newsletter. If you'd like to add. |
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