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Weight Loss Exercise

What are Probiotics?



Jillian Michaels

Probiotics are live microorganisms thought to be healthy for the host organism. According to the currently adopted definition by FAO/WHO, probiotics are: “Live microorganisms which when administered in adequate amounts confer a health benefit on the host”.

Lactic acid bacteria (LAB) and bifidobacteria are the most common types of microbes used as probiotics; but certain yeasts and bacilli  may also be helpful. Probiotics are commonly consumed as part of fermented foods with specially added active live cultures; such as in yogurt, soy yogurt, or as dietary supplements.

Foods High in Probiotics

Yogurt is rich with probiotics and health experts recommend that it should be consumed 2-3 times a week. Milk, vitamin supplements and super-sugary food varieties also contains high amount of probiotics. Just check the label of these food products.

Probiotic-rich foods are often referred to as fermented or partially fermented foods. These foods often contain high probiotic counts thanks to the healthy bacteria and yeasts that develop during the fermentation process. Brine-cured pickles without vinegar and sauerkraut are fermented foods that contain probiotics. Sourdough bread made with true sourdough starter can be another source of probiotics

Benefits of Probiotic Foods

Probiotics in Yogurt

Probiotics in Yogurt

Experiments into the benefits of probiotic therapies suggest a range of potentially beneficial medicinal uses for probiotics. For many of the potential benefits, research is limited and only preliminary results are available. It should be noted that the effects described are not general effects of probiotics. Recent research on the molecular biology and genomics of Lactobacillus  has focused on the interaction with the immune system, anti-cancer potential, and potential as a biotherapeutic agent in cases of antibiotic-associated diarrhea, travellers diarrhea, pediatric diarrhoa, inflammatory bowel disease and irritable bowel syndrome.

In doing a quick search on Wikipedia gave me the following info on probiotic health claims

Managing lactose intolerance
As lactic acid bacteria actively convert lactose into lactic acid, ingestion of certain active strains may help lactose intolerant individuals tolerate more lactose than what they would have otherwise

Prevention of colon cancer
In laboratory investigations, some strains of LAB (Lactobacillus bulgaricus) have demonstrated anti-mutagenic effects thought to be due to their ability to bind with heterocyclic amines, which are carcinogenic substances formed in cooked meat. Animal studies have demonstrated that some LAB can protect against colon cancer in rodents, though human data is limited and conflicting

Lowering cholesterol
Animal studies have demonstrated the efficacy of a range of LAB to be able to lower serum cholesterol levels, presumably by breaking down bile in the gut, thus inhibiting its reabsorption (which enters the blood as cholesterol). Some, but not all human trials have shown that dairy foods fermented with specific LAB can produce modest reductions in total and LDL cholesterol levels in those with normal levels to begin with.

Lowering blood pressure
Several small clinical trials have indicated that consumption of milk fermented with various strains of LAB may result in modest reductions in blood pressure. It is thought that this is due to the ACE inhibitor-like peptides produced during fermentation.

Improving immune function and preventing infections
LAB are thought to have several presumably beneficial effects on immune function. They may protect against pathogens by means of competitive inhibition (i.e., by competing for growth) and there is evidence to suggest that they may improve immune function by increasing the number of IgA producing plasma cells, increasing or improving phagocytosis as well as increasing the proportion of lymphocytes and Natural Killer cells.

Whats next for Probiotics?

As we can see and as I have seen over the last couple of years more and more foods are claiming that they are high in “probiotics” and now the research is coming to let us know more and more about the goodness as of probiotics. I am seeing more and more journal research letting us know of new therapies and research that has proven the good of probiotics, so this is definitely something to watch for still in the future,

Recent Tags: probiotics, what are probiotics

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Weight Loss Exercise

Is Running Good for Weight Loss?





Is Running Good for Weight Loss? When coupled with a sensible diet, any form of exercise can help you lose weight. However, running is recognized as one of the best workouts for weight loss. You can burn more calories by running for half an hour than walking for the same length of time. If you’re wondering whether or not running is good for weight loss, the answer is yes.

An aerobic exercise like running elevates your heart rate and strengthens your cardiovascular system. When working out at your aerobic threshold, your body will go into fat-burning mode. Even after you stop running, your body will continue to burn calories as a faster rate. This will help burn more fat and aid in weight loss.

Is Running Good for Weight Loss?

One pound of fat is equivalent to 3,500 calories. This means that if you want to shed one pound, you have to burn 3,500 calories more than you consume over a given period of time. Health experts recommend a weight loss of 1 to 2 pounds per week, or up to 8 pounds in one month. Depending on your weight loss goal, you would have to burn an extra 500-1000 calories per day.

Is Running Good for Weight Loss?

Is Running Good for Weight Loss?

On average, an individual weighing 150 pound who runs one mile burns about 100 calories. If you weigh more, you’ll burn slightly more calories. If you weigh less, you’ll burn fewer calories running the same distance. For example, a 120-pound person running at a 5 mile-per-hour pace will burn approximately 88 calories.

In practical terms, a person weighing 180 pounds who runs 5 miles a day will lose around 5 pounds in a month’s time. This weight loss can be achieved without making any changes in the diet.

Not a Fast Solution

While health experts agree when asked is running good for weight loss, it will take time and patience to shed pounds. This can be a problem if people want to see results right away.

Fitness experts also caution that a 10-minute run will not do much for weight loss or cardiovascular health. In order to get the full benefits of cardiovascular exercise, you need to workout and maintain your aerobic threshold for at least 30 minutes.

Long and Slow vs. Short and Fast

Studies show that the best weight loss results take place when people burn 2,800 extra calories per week through exercise. This means that long, slow runs (at least 30 minutes duration) 3 to 4 times a week burn more calories than short, fast runs.

Running is good for weight loss, but keep in mind that it will take time before you reach your desired weight. The good news is that running will also help improve your cardiovascular and overall health.

So you ask is running good for weight loss? And in fact it is although the weight will not come off right away but you will become healthier and lose the weight.

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Weight Loss Exercise

Healthy Food Choices to Lose Weight

Healthy food choices are the critical part to lose weight. Many people think that if you want to lose weight all you have to do is reduce the amount of food you eat. While this may be true to some extent, it’s more important to remember that the types of foods you eat can make a huge difference in your weight loss program. You have to eat healthy to lose weight. In other words, you must learn how to make healthy food choices to get the right nutrition in the right amounts.

The truth about weight loss is this: you can lose weight only if you burn more calories than you consume. You can do this by eating less, exercising more, or doing both. Health experts recommend a combination of a healthy diet and exercise to lose weight. A good weight loss plan allows you to eat healthy to lose weight.

Make a Lifestyle Change

Many people become overweight as a result of making the wrong food choices. Sad to say, this is because our way of life makes it easier to snack on doughnuts and cookies instead of fresh fruits. The refined carbohydrates in cakes, white bread, cookies, candies and biscuits quickly add pounds to the waistline and belly. The taste buds of the typical American are attuned to fried foods, chips, and junk food. Clearly, a conscious effort must be exerted to get people on the right track when it comes to making healthier food choices.

Healthy Food Choices to Lose Weight

Health Food Choices

People who want to lose weight often go on all sorts of diets, hoping that they will eventually find one that will help them shed fat and keep the extra pounds off permanently. It’s time people realize that fad diets do not work for long-term weight loss. You have to make a lifestyle change and learn to eat healthy if you want to lose extra weight and keep it from coming back.

Healthy Food Choices for Weight Loss

People have to eat but making the wrong food choices can lead to obesity or weight problems and illness. If you want to lose weight, eat the following healthy foods:

  • Fruits
  • Vegetables
  • Lean meats
  • Fish
  • Whole grain cereals
  • Nuts and seeds
  • Milk products
  • Eggs

A healthy diet for weight loss should also include plenty of water.

How to Eat Healthy to Lose Weight

The smartest way to lose weight is to choose healthy foods that you already have in your normal daily diet. Make this the starting point for your new and healthy eating habits. Eating familiar foods helps dispel the idea that you are on a diet. This is very important if you are trying to lose weight because being on a diet implies that it will end some day. When you stop your diet, you may gain back the weight you lost.

By changing your eating habits and learning to eat healthy, you’ll be able to lose weight and keep it off for good. Reduce your consumption of refined carbohydrates and watch what you add to your food. Avoid creamy sauces, high-calorie salad dressings, and deep fried foods. Keep in mind that it’s possible to make healthy food choices even at a fast food restaurant.


Healthy Food Choices to Lose Weight

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