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Table of Contents
Disclaimer ........................................................................................................................................ 1
1| Introduction ............................................................................................................................. 1
Definition of the Problem ........................................................................................................... 1
What Is Considered To Be Over the Average Weight .............................................................. 8
2| Why, Oh Why? ....................................................................................................................... 12
Is It My Fault? What Did I Do Wrong? ....................................................................................... 12
Heredity ..................................................................................................................................... 14
Digestion, Immune System and Metabolism Learn To Rule Over Them ............................ 16
What is Digestion? ................................................................................................................. 16
3| Contradictions and Confusions ........................................................................................... 36
Low Carb Diet Is a Deceptive Story ......................................................................................... 36
Yo-Yo Dieting ............................................................................................................................ 38
Omega 6 Polyunsaturated Fats ............................................................................................... 40
White Powders ......................................................................................................................... 43
Dieting Issues............................................................................................................................ 46
4| Eat, Eat, Eat Because Its Good For You ........................................................................... 50
Dont Get Me Wrong ............................................................................................................ 50
Body Temperature .................................................................................................................... 51
What To Eat, What Not To Eat? ............................................................................................... 54
Butyric acid and metabolism ............................................................................................... 54
Starch .................................................................................................................................... 54
Fibers .................................................................................................................................... 55
Unprocessed foods .............................................................................................................. 56
Good fats .............................................................................................................................. 56
Nutrients That Are Important: Zinc, Choline, Vitamin B12, Vitamin K2, Copper ................57
Low metabolism means high cholesterol level .................................................................. 58
How much to eat? ................................................................................................................ 58
Tricks to heat up your metabolism ..................................................................................... 59
Hydration .................................................................................................................................. 67
5| Exercise?................................................................................................................................. 71
Think About It ............................................................................................................................ 71
Being More Athletic, Wouldnt That Be Dreamy? ................................................................... 74
6| Stress Is Your Enemy............................................................................................................ 78
Where Is It Coming From? ........................................................................................................ 78
Take a Deep Breath .................................................................................................................. 83
7| Feeling Good Is a State Of Mind ......................................................................................... 87
Lets Look In The Mirror ........................................................................................................... 89
Happiness Comes From Deep Inside ....................................................................................... 90
What Is the Exact Root of Your Problem? ........................................................................... 91
Be Honest with Yourself ...................................................................................................... 92
Figuring Out What Comes Next .......................................................................................... 92
Taking Responsibility ........................................................................................................... 93
Think It All Through .............................................................................................................. 93
Uplift Yourself ...................................................................................................................... 93
A Battle of Wills .................................................................................................................... 94
8| Salty Stories .......................................................................................................................... 95
Our Good All Friend, Salt .......................................................................................................... 95
Salt and Body Heat ................................................................................................................... 95
Conclusion .................................................................................................................................... 99
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Disclaimer
No part of this publication may be reproduced in any form or by any means, including printing,
scanning, photocopying, or otherwise without the prior written permission of the copyright
holder.
The Author has strived in every way to be as accurate and complete as possible in the creation
of this book, notwithstanding the fact that he does not warrant or represent at any time that
the contents within the book are accurate due to the rapidly changing nature of the subject.
While all attempts have been made to verify every piece of information provided in this
publication, the Author assumes no responsibility for any errors, omissions, or contrary
interpretation of the subject matter present in this book.
Please note that any guidelines or advice given hereof are not a substitute to medical advice.
You agree to use some or all of the information given in this book at your own risk. The Author
will not be responsible for any injury that may result by following the advice given in this book.
If your weight gain is a result of a particular illness, CONSULT YOUR DOCTOR WITHOUT
DELAY.
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1| Introduction
Those people who have tried to lose weight know that this is not an easy task; with so many
methods and techniques out there, not only has this become confusing for people, but that
fact that some of these methods are not effective at all. For instance, some people resort to
literally starving themselves in order to lose weight. While this method does work, and why
wouldnt it? After all, you are restricting the bodys nutritional intake, but this is not a healthy
way to control weight. Nor is this method natural in anyway. It actually messes up the bodys
natural systems causing numerous health problems.
So the question is: how should one lose weight in a natural, healthy and efficient manner?
Well, you would be glad to know that you have gotten in your hands a great resource to help
you achieve just that. This book will guide you and empower you with the necessary
information to help you on your journey to becoming a slimmer you in a natural and healthy
way.
Definition of the Problem The aim of this book is to provide you all the information that you need to lose weight
naturally and in healthier ways, contrary to many other unsafe methods that are widespread
these days.
We will introduce to you a less conventional method of losing weight, yet more effective than
many of the well-known diets. We will teach you to lose weight by increasing your body core
temperature.
What is body core temperature? This is what this book will explain you, while giving you, step
by step, all the necessary information you need to reach your goal of an average weight loss or
37 lbs per months.
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You will be given exact instruction regarding your eating schedule, home tests and tricks that
will help you check yourself without the (expensive and time consuming) help of a nutritionist
or a doctor and you will have at your disposal or the pieces of information that make the puzzle
of your current condition.
Check for the Attention signs at the end of the chapters! We have signalized with the picture
below all the recaps that you will find at the end of the chapters. These recaps will help you
remember the information you have just read and to better understand what are the exact
steps you should follow in order to lose weight.
So here is our special recap sign:
You can follow this diet for as long as you want and can. We will say it again People who
stayed on this diet lost an average of 37 lbs a month. You will be given a diet that is recommend
for you that will help you to increase your bodys temperature, but, also, you will be able to
mix some recommended foods in a few weeks, so you wouldnt get bored with eating same
stuff every week.
Also you will benefit from several tests that you can do at home. You will learn how, using only
a thermometer, a scale and a pocket calculator to check yourself. Thus said, you will be able to
calculate your Body Mass Index (BMI), your muscle mass and fat mass and to check your urine
for its concentration, which reflects whether you are on the right track with the process of
increasing your bodys temperature. Also, at the end of the book, you will be given tasty recipes
that are included in your diet.
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The Weight Destroyer is about losing weight, as much as it is about reversing the process of
aging on a cellular level and strengthening the immune system, being protected by the risk of
developing several serious conditions, such as diabetes and cancer.
So, here we go in a process of discovery, of learning more about ourselves and our present
condition, about the unhealthy diets that we all have tried and which failed.
What people dont understand is the fact that various systems of the body work in
conjunction to manage nutritional intake and weight. One of the most important mechanisms
of the human body include metabolism.
Understanding Metabolism
Due to the fact that reference will be made to metabolism throughout the book, its essential
that you fully understand what metabolism is and how it is linked to body weight before we
proceed any further.
Metabolism is a process inside your body that converts whatever you eat into energy.
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It may sound simple, but this process is actually quite complex and combines the food and
drink that you eat with oxygen in order to get the energy. Interestingly, when you are at rest,
even then your body needs energy for all the hidden functions, including circulation of blood,
breathing, adjustment of hormonal levels as well as growth and repair of cells.
The number of calories that are used to perform these functions is referred to as the basal
metabolic rate.
The following factors determine your basal metabolic rate:
You size of body and its composition if you have a large body, then more calories will
be used to perform these functions.
Your gender Men have lesser amounts of fat in their bodies as compared to women;
however, they have more muscles therefore more calories are burnt as compared to a
female of the same weight and age.
Your age As you age, the amount of muscles are reduced and this in turn reduces the
calorie burning inside your body.
The energy levels required by the bodys essential systems generally remain fairly consistent
and are not changed very easily. As much as 60-75 percent of the total calorie burn each day
is the result of the basal metabolic rate.
The following two factors also determine the number of calories the body burns everyday:
Processing of food Digesting food, absorbing it, transporting it through the digestive
system and storing it consumes a certain number of calories typically around 10
percent of all the calories burnt in a day. In the majority of cases, this energy
requirement doesnt change easily and remains steady for the most part.
Physical activity Exercise and any physical activity are responsible for burning up the
rest of your calories. The physical activity may include anything from running up and
down the stairs, mowing the lawn to playing sports. Physical activity is the most
variable factor in determining how much energy is burned because the amount of
activity itself can vary significantly from day to day.
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The Link between Metabolism and Weight
While blaming the metabolism for all your weight woes may seem justified, we cannot
overlook the fact that metabolism is a natural process and the body automatically balances it
to fulfill the individual requirements.
That being said, this is exactly why the so-called
starvation diets are ineffective in controlling
weight. This is because whenever these diets are
put into practice, the body automatically starts
to conserve the calories (rather than burning it)
by slowing down the bodys natural processes.
The key to losing weight is to manage your food
intake and calorie burn. The calories you consume should be less than those you burn. This
can be achieved through physical activities as well, and not just by controlling the calorie
intake. For best results, both methods should be combined.
Link between Metabolism and Physical Activity
Even though you dont have much control over the rate of your metabolism, you do have one
efficient way of controlling your calorie burn rate, and that is through physical activity. The
greater the amount of physical activity a person carries out, the greater the amount of calories
they will burn.
Calories can be burnt in the following ways:
Strength Training Various strength training exercises are important mainly because
they prevent loss of muscle as a result of aging. Muscle mass plays a vital role in weight
loss because it burns more calories than a fat tissue can.
Aerobic Exercise Frequent aerobic exercise is among one of the most efficient ways
of burning calories. Aerobic exercises include swimming, bicycling and walking. In
general, at least 30 minutes of such exercises should be a part of a persons daily
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routine just to remain healthy. For losing weight, the duration of exercises should be
increased.
Lifestyle An active lifestyle is a prerequisite for all weight-loss endeavors. Being a
couch potato doesnt help if youre trying to shed weight. Try to develop healthy
habits. For instance, take the stairs whenever possible instead of the elevator or park
your car away when at the store. Fun activities such as gardening and even washing
your car can burn off a few extra calories from your body.
The question that raises is: Is physical
activity the key to losing weight? The
answer is clear and is NO! If you are
exercising every day for 30 minutes or one
hour, as you have been told by most of the
doctors, you will actually harm yourself.
Exercise place a tremendous amount of
stress on your metabolism. Most types of
exercise dont help you lose weight in a
healthy manner. Surely, you will get rid of
some fat and develop a beautiful muscular
structure but what happens if you stop your exercises even for a while? You will look even
worse than you considered you looked before starting your exercises. This book will tell you
exactly how much exercise is good for you and what kind of exercises will stimulate your
metabolism.
People and Weight Problems
Here are some stories about people who have expressed how they feel about their weight
issues.
Rosa Smith 31 years old Female
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Rosa has been battling her weight for quite a few years now, and recently
she also got divorced. The stress of the divorce contributed to her
increase in weight because she wasnt as heavy as she is now. With a BMI
of 28, she has lost all her confidence and has gone into depression. Even
though she has tried to adhere to a strict, almost-starving diet, she has little to no success in
this regard. She expressed herself when she said being so heavy has had a huge impact on my
self-esteem, and I dont feel like going out anymore.
As a result of her downed self-esteem, she has been having problems at work because of the
lack of confidence and she is not able to do her job as well as others do. She regrets that she
let the weight pile on and didnt do anything for so many years.
Rosas problem - We figured out that the problem with her approach was that her lifestyle
lacked almost all physical activity, apart from walking to work from her apartment just a few
blocks away. Also, her starvation diet isnt helping much simply because her body has gone
into the energy-saving mode and is NOT burning calories as it should.
Amelia 26 years old Female
Everything happened quite suddenly in the case of Amelia. One day she
had a slender, athletic body, and then she just started to accumulate
weight at the age of around 21. She tried every diet to no avail she just
ended up quitting the apparently harsh diet regimes because she just
couldnt take it. After trying some workout videos, her body just ached
after a few days and she had to quit that too.
Amelias Problem The problem with Amelia is that shes not sticking to proper nutritious
diet. Consistency is very important when it comes to losing weight and this is something she
lacks.
So if youre serious about losing weight, then you should stick to the guidelines given in this
book and be consistent in following them.
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Jack Brown 52 years old Male
Jack has had problems in controlling what he eats, and this has led him to
gain considerable weight. A quick glance at Jacks lifestyle revealed that
he has a disorganized lifestyle, he prefers to watch TV at home even when
the weather is beautiful outside and the conditions are perfect to enjoy a
walk down the block.
The type of lifestyle combined with his uncontrolled habit of eating has caused him to gain
considerable weight and his BMI is now approaching 30. He fears that no one will marry him
the way he is right now.
Jacks Problem The problem with Jack is that the reasons for his weight gain are crystal
clear; however, what he lacks is a proper weight loss program.
There are a lot of people out there like Rosa, Amelia and Jack who have neither the correct
guidance nor the understanding of how they should tackle their weight issues. Instead, these
people continue to spiral down into a never-ending circle of confidence problems due to low
self-esteem.
This book will provide valuable advice to those who wish to control their weight in an effective
and natural way.
What Is Considered To Be Over the Average Weight The sad reality is that we have grown up seeing body image cues that tell us thinner is better.
This idea has been adopted by so many people to such an extent that they strive to achieve
the skeleton skinny stage or size zero. Skeleton skinny is NOT healthy!
If Barbie was a real person, she would have been so thin and underweight that she might have
been unable to even menstruate!
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Likewise, boys are also given unrealistic standards to
compare themselves to. For instance, transform the G.I.
Joe figurines into a real person and he would have a
chest 55 inches wide and a bicep of around 27 inches
which would be almost as large as his waist and much
bigger than some of the best body builders today!
That brings us to the question of what is normal when it
comes to physical size, particularly weight. The Centers
for Disease Control and Prevention tells us that the
average height of a female adult in the United States as
of 2010 was 5 foot 4 inches and the weight was 145.2
pounds. For men, the height is higher at 5 foot 9 inches and weight was 175.5 pounds.
Keep in mind that these are just average figures and not a standard reference datum that you
should follow. Every person is different with respect to their height and weight. This is why a
more accurate measure of what is healthy and what is not was needed, and thats when BMI
or Body Mass Index comes in useful.
Body Mass Index is the measure of fat based on the weight and height of men and women.
Lets just look at the following graph which depicts the relationship between height, weight
and the BMI of a person:
You are not a Barblie doll and you shouldnt even be one! You are a normal human
being, who aims for normal physical proportions and, most of all, health! Your goal is
not to become a supermodel overnight, but to keep yourself attractive and far, far
away from most of the diseases that are associated with obesity.
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BMI is calculated using the following formula:
We frequently use terms such as chubby, overweight, fat, and obese without properly
understanding the difference between them. Lets look at what each of the above words
actually mean, and then we will move on to see how accurately the BMI chart above
characterizes them.
The term chubby actually refers to someone who is slightly overweight. The term fat is often
used to refer to those people who are overweight (above the normal weight for their height).
Obese, on the other hand, is another level above overweight and signifies that a person
weighs significantly more than normal.
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To accurately define these terms, lets interpret the graph above.
According to the BMI graph, any person who has a Body Mass Index of less than 18.5 is
underweight which is not at all healthy. Any person whose BMI falls between 18.5 and 25 are
considered to be in the NORMAL weight range; however, if their BMI exceeds 25 but is within
the 30 marker, they are overweight. A person enters the obese stage when their BMI exceeds
30.
Doctors use the BMI to see whether or not a person is healthy. Remember that BMI is
dependent on the height of a person; so, any person who weighs the same as you but is
shorter, will have a greater BMI than you.
Similarly, a taller person weighing the same as you will probably have a lower BMI rating than
the one you have.
If you havent already done so, figure out your
BMI using the formula above and use the graph
to see which category you fall in. Either side of
the normal range is unhealthy, and your
ultimate aim should be to fall into the normal
category as soon as possible to prevent
cardiovascular diseases and other medical
complications associated with excess weight,
including diabetes.
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2| Why, Oh Why?
Weight problems can kick in as a result of many problems. Sometimes they are a result of poor
eating habits, an inactive lifestyle and simply a lack of desire by many to do something about
their well-being. In other cases, there are certain things that seem to be out of control of the
individuals.
Unfortunately, many of the fad diets, eating programs and exercise plans, including those that
are based on improving the lifestyle are getting it all wrong.
So what is the reason behind your weight gain? Is it something that you did wrong, or is it just
life playing games with you? Lets find out.
Is It My Fault? What Did I Do Wrong?
The statistics are alarming to say the least; and in this
section we will shed some light on the number of people
that are overweight and obese in the United States.
Overweight is a term that is used to refer to the surplus
of weight as a result of muscles, fat, bone and water.
Obese, on the other hand, is used to refer to the surplus
body weight as a result of fat.
It is estimated that as much as two thirds of the adults
in the US fall in the category of overweight or obese
this amounts to 68.8 percent of the total population.
Almost 36 percent of the population is obese, while 1 in
every 20 people are said to have extreme obesity.
Of all the men in the United States, 74 percent are said
to be overweight or obese.
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Obesity A Major Health Issue
Obesity is considered to be a major health problem in the United States. While there are a lot
of other developed countries that have seen rapid rates of increase in obesity, the US stands
with some of the highest rates in the world.
Weight issues such as obesity have continued to rapidly grow in America; the reasons for this
are many, with some related to physical activity or finance. This leads the affected people to
experience a number of medical complications as a result of their weight problem.
While it is true that controlling the diet and incorporating physical activity into the lifestyle of
a person can have a huge effect on the weight, many of the quick fix solutions simply dont
work.
A study was published in The Journal of the American Medical Association (JAMA) back in 2008
and at that time the obesity rate of Adult Americans was estimated at 32.2 percent for males,
and 35.5 percent for women. CDC confirmed these rates for 2009 and 2010. A different criteria
was used by the Gallup survey which revealed that the rate of obesity for US adults in 2001
was 26.1 percent, an increase of 0.6 percent from 2008.
These rates continue to increase and health officials have raised severe concerns regarding
this.
It Is NOT Your Fault!
If youre trying your best to shed all the extra weight that is preventing you from leading a
happy and healthy life, one thing that you should be absolutely clear about is that it is NOT
your fault! You may have fallen into the wrong hands, started the wrong fad diets, exercise
plans or ineffective eating plans that do no good.
Obesity has grown so much that one in every three American falls into the category of
obese. It leads to over 120,000 deaths in the United States deaths that could have
been prevented. Not only that, but an obese American is likely to add to the annual
medical expenses by as much as $1497.
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There are some techniques that you can use to super charge your metabolism, burn the body
fat more rapidly, get more muscle, a leaner physique and get in the right tone one and for all.
Whatever you do, just DONT give up hope. Know that there are lots and lots of people who
are overweight or obese and you can, with the help of the guidelines provided in this book,
can get what youve always dreamt of!
Even if you made mistakes that led to you gaining weight, you might not have known what
youre putting yourself into. So stop blaming yourself and just forget the past and aim for the
future.
Lets start from scratch and work your way towards a healthier you and waste no more time
worrying!
Heredity
With weight problems on the rise, researchers have diverted their attention towards genetics
and their role in obesity. The research they carried out has revealed that the link between
genetics and obesity is extremely strong. Various genetic factors determine how our bodies
store fat and the rate at which we burn energy as well as our appetite. A nutritionist named
Barrie Radbill at the New York University Medical Center says:
Some people just burn calories at a slower rate than others."
This is a result of heredity and all of the above mentioned factors determine the weight of a
person.
However, despite all the research that is going on, theres something that makes the study of
the link between heredity and weight difficult. Due to the fact that there is no gene for
obesity, it is very difficult to figure out whether a person has inherited a tendency to be
overweight/ obese, or they are so as a result of an inactive and unhealthy lifestyle.
For the majority of people, it is a result of a little bit of both. Apart from the genes, families
also share a lot of habits among themselves. For instance, the habits of a sedentary, unhealthy
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lifestyle may be shared among the members of a family thus leading to a gain in weight with
time.
Heredity and Body Weight
There are some kinds of people who eat almost everything under the sky but still gain no
weight, while theres the other type that, if they even sniff on the food, gain a few pounds in
no time at all!
It is the latter group of people who have the fatty gene. You may have been told that you have
the eyes of your mother and the nose of your father, right? All of this is because of genetics.
A study of heredity is called genetics, and the various characteristics that you inherit from your
father and mother are known as the DNA.
The genetics are passed down from one generation to another and it is this that determines
your body size and shape.
Theres something that you need to understand clearly. Both teens and adults cannot change
their body weight, particularly if obesity runs in their family. Your body size and shape is
dependent on your genes and if your parents were obese, you will be too. No dieting or
starving yourself will work in this case. In most cases, you will just have to learn to live with it.
Also, some people are just born with a slow metabolism so thats something thats not in
your control either!
HOWEVER, theres one thing that you have some control over, and through that you can have
a semblance of control over your weight too. And that thing is your metabolism! (We will learn
about this later in the book)
Theres also one factor that may have caused you to gain weight: the way you were fed as a
child. You might have been given a diet full of junk food that caused you to pile on pounds
from a very young age. Once weight starts to increase, it generally gets difficult to stop it.
That being said, you should not blame yourself in anyway after all this was also not in your
control.
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The reason for weight gain being genetics or not you have to remember that you have a
choice and you can work hard to get it right. Dont give up and dont ever let anyone
demotivate you from reaching your goals. Your goals ARE achievable.
Digestion, Immune System and Metabolism Learn To Rule
Over Them
What is Digestion?
Your digestive system is among those things that you cannot live without. It is this system
that is responsible for absorbing and transporting all of the essential nutrients that your body
needs to survive. It also removes the waste that the body does not need. In this section, we
will shed light on how the digestive system works and what kinds of diseases affect the
system.
A couple of hollow passageways are a part
of your digestive system that start from
your mouth and continue down to your
anus. All the organs of the digestive system
are helped by several other organs of the
body, including the liver and the pancreas.
Each and everything that you consume
takes a long journey throughout your body.
If this system is measured in length and
stretched out, it would be approximately
30 feet in length. The entire process
starting from the mouth to the ejection of
waste from the anus takes a few hours.
There can occur, of course, some
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hindrances along the way and we will talk about these too later on in the section.
Mouth to Stomach Digestive Tract
Whenever you pick up something to eat, or smell something prior to eating it, your sense of
smell signals the brain about it and causes the brain to signal your nerves that control the spit
glands (saliva). Once the glands receive the message, they begin to excrete juices, which are
commonly referred to as the mouthwatering. As you take a bite out of the food, these glands
increase their rate of secretion and more saliva is mixed with food to make it easier for you to
swallow it.
Before you swallow your chewed food, amylase, an enzyme found in the saliva starts to break
down the carbohydrates in that food. As you swallow the food, it is passed through a hollow
passageway known as the pharynx, or more commonly the throat. This is where the first
crossroad comes: there are two pathways here. The first is the esophagus, which leads the
way to the stomach. The other is the trachea, which goes down to the lungs. It is obvious that
food should go down the esophagus, and it does in most cases.
However, there are instances when an unexpected detour occurs and the food goes down
the wrong pipe. This can happen if you were laughing or breathing while swallowing. You
dont have to worry too much about this because this sort of a thing rarely happens, thanks
to a flexible flap over the trachea that closes as a person swallows.
Hence, once the food enters the esophagus, involuntary (not in your control) muscle
contractions push it down towards the stomach. The lower esophageal sphincter allows the
food into the stomach and closes quickly so to prevent the food from going back up the
esophagus.
Ever recall having a heart burn? This occurs when the sphincter is not working as it is supposed
to work and the acid in the stomach manages to get into the esophagus. If this becomes a
chronic problem, then you may suffer from a medical condition called the Gastroesophageal
Reflux Disease or GERD.
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Once inside the stomach, the food is prepared for the smaller intestine. The stomach has
glands that excrete acid, various enzymes and a mucous that protects the stomach by
coating it in order to prevent ulcers. The smooth muscles in the stomach contract after every
20 seconds, and this contraction sets up the food, acid and enzymes in motion and transforms
it into something similar to a liquefied blob. There are, however, certain foods that remain
solid and cannot be transformed into a liquefied blob. It takes such foods around an hour to
leave the stomach and enter the small intestine. On the other hand, foods that become a
liquefied blob can be out of the stomach within 20 minutes or so.
Small and Large Intestines
The food you ate is in a form that is unidentifiable by the time it enters into the duodenum
the first portion of the smaller intestine. The liver releases enzymes and bile comes from the
liver to continue to breakdown the food. Yet again, the contraction motion helps to mix the
food and the juices together. The next section of the small intestine is called the jejunum, and
then the ileum that proceeds into the large intestine. These two sections of the small intestine
are responsible for absorbing water and nutrients more than they break the food down.
The circumference of the small intestine is smaller than that of the large intestine; however,
it is longer than that. Surprisingly, it has a surface area equal to that of a tennis court. This
might have made you wonder how exactly this fits into your body, right?
Well, the surface of the intestine has lots and lots of tiny folds that are designed to absorb the
nutrients and the water and it is because of such folds that they can easily fit into the body.
These folds are covered by tiny projections or villi that contain even tinier microvilli within
them. Microvilli and villi attract certain nutrients more than others. That means that particular
types of villi are able to absorb electrolytes, nutrients and dietary molecules from our food;
for instance, folic acid and carbohydrates from bread, sodium and protein from chicken,
vitamin B12 and calcium from cheese, and so on).
After all the useful things have been extracted from the food, the remaining bulk is carried to
the large intestine which functions as the last step of the digestive process. The purpose of
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the large intestine is to absorb any extra fluid from the solid waste to make it into what we
call feces.
The colon uses the same type of movements as we previously talked about (involuntary) to
move the waste towards the anus. However, unlike in the small intestine and the stomach,
the rate of movement of the waste can be extremely slow in the large intestine moving at a
rate of around a centimeter every hour. This causes the waste anywhere between a few hours
to days for it to move through the large intestine.
There are bacteria in the gastrointestinal tract called flora that assists with the digestion
process. Certain parts of our nervous and circulatory systems also play a particular role in the
digestive process. Working together, bacteria, blood, nerves, hormones and various organs
of the digestive system effectively digest the food that we eat and the liquids that we drink.
Importance of Digestion
Digestion is an essential process that breaks down food and extracts nutrients from it so that
our bodies can utilize it for energy, cell repair and growth. The food and drink that goes into
our bodies has to be broken down into nutrients in the form of smaller molecules prior to
them being absorbed into the blood stream. The blood then transports them throughout the
body. Our body can break down the food and drink into fats, proteins, carbohydrates and
vitamins.
Fats
Fats are a type of molecule that provide a rich energy source for our bodies and assist the
body in absorbing the vitamins. Healthy fats, such as safflower oil, corn oil, olive oil, canola oil,
sunflower oil and soybean oil are particularly good for the body. Less healthy alternatives
include shortening, butter and various snack foods.
During the digestion process, fat molecules are broken down into fatty acids and glycerol.
According to the Dietary Guidelines for Americans 2010, it is recommended that the total
calories amounting to around 20 to 35 percent should come from fat.
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Carbohydrates
Carbohydrates are starches, sugar and fiber in the food. Carbohydrates can be simple or they
can be complex depending on their chemical structure. Sugars that are typically found in
vegetables, fruits, milk and various milk products along with some sugars that are added when
food is processed fall under the banner of simple carbohydrates. Cereals, starchy vegetables
and legumes, on the other hand, are sources of complex carbohydrates and provide fiber and
starches. The Dietary Guidelines for Americans 2010 recommends around 45 to 65 percent the
total dietary intake to be from carbohydrates.
Protein
Certain foods such as beans, eggs, and meat contain a lot of protein which the bodys
digestive system breaks down into smaller molecules called amino acids. These amino acids
are absorbed through the small intestines into the blood. The circulatory system then
circulates the blood along with these amino acids throughout the whole body. 10 to 35
percent of a persons total calorie intake should come from protein, according to the Dietary
Guidelines for Americans 2010.
Vitamins
Vitamins are classified by the fluid that they
readily absorb in. Those vitamins that dissolve
in water, such as Vitamin C and B are called
water soluble vitamins. Vitamins that dissolve in
fat include Vitamins A, D, E and K. Every
different vitamin plays a different role in your
bodys health and growth.
The fat soluble vitamins are stored in the fatty
tissue and liver. On the other hand, the body is
not capable of storing water soluble vitamins
easily; thus, it flushes out any extra vitamins through urine.
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Common Digestive Problems
There are certain problems with the digestive system that are quite common and it is
important for you to know how to recognize them so that appropriate action can be taken to
resolve the issue.
Reflux
Reflux symptoms including heartburn are extremely common. A study revealed that around
6 percent of people experienced reflux symptoms on a daily basis, whereas around 14 percent
experienced them at least once a week.
Frequent symptoms of reflux may indicate that a person is suffering from gastroesophageal
reflux disease or GERD. Not only is this condition painful, but it can also lead to the onset of
esophageal cancer.
A typical heartburn usually gives rise to a burning sensation from the abdomen areas center
and it tends to rise up to the chest. According to a gastroenterologist, this sensation may be
accompanied by a sour taste in the mouth or in extreme cases; a person may find that some
food or water has come up to their mouth.
Heartburn can be caused by certain medications, alcohol, specific foods, or even in pregnancy.
In some cases, adults and children may have GERD without having heartburn; instead, they
may experience symptoms similar to asthma along with dry cough and trouble in swallowing.
The options for treatment include use of drugs, including Prevacid, Nexium, Protonix,
Aciphex, and Protonix. H2 blockers such as Pepcid, Zantac, Axid and Tagamet are also used.
However, dont forget that medications come with their own set of risks. It was found that
proton pump inhibitors (the former group) may cause the weakening of heart protective
effect of Plavix (a blood thinner) in those patients that take both types of medicine.
In severe GERD cases, surgery can be performed to tighten any loose muscles in between the
stomach and the esophagus to prevent the acid from flowing upwards. As compared to open
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surgery, laparoscopic surgery has been found to cause less scarring and has a reduced
recovery time.
Peptic Ulcers
"The worst thing to do if ulcers are suspected is to take aspirin or other NSAID [nonsteroidal anti-
inflammatory drug] pain reducers," says Murdoch, a gastroenterologist, "They worsen it and
don't help."
On the other hand, if a person suspects that they have peptic ulcer, and it is very likely
particularly because 25 million Americans will suffer from this at some point in time, then they
should consider getting tested for Helicobacter pylori. This bacterium can cause ulcers by
disturbing the protective layer of mucus. Ulcers are sores that line the stomach and the first
portions of the small intestine.
Other factors that can lead to ulcers include smoking and excessive use of NSAIDs. Alcohol is
also a major factor; however, it is not clear whether it can raise the acidity levels on its own or
not. Stress can also aggravate peptic ulcers and delay the healing process.
If ulcers are left untreated, they can lead to internal bleeding and may even cause a hole in
the stomach wall or in the small intestine; hence leading to a severe infection. A scar tissue
caused by ulcer can also block the digestive tract while the H. pylori infection has been found
to have a strong link to an elevated risk of gastric cancer.
Antibiotic treatment for about 10 to 14 days can help in getting rid of H. pylori infection. In
severe cases, surgery might have to be carried out. According to a study in the World Journal
of Surgery, it was recommended that patients with perforated ulcers should consider
laparoscopic repair as it is a less evasive method of surgery with reduced healing time.
Gallstones
Out of all the people with gallstones, only about a quarter require treatment. Thats good
news, especially when considering the fact that around a million Americans are diagnosed
with gallstones small pebbles made bile salts and cholesterol. They are usually removed by
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removing the gallbladder; a surgery that is among one of the most frequent in the United
States.
Gallstones are often blamed for certain symptoms that are actually caused by other diseases,
such as irritable bowel syndrome. So if youre told that you have gallstones, and you feel that
they are not causing you any problems, then do get a second opinion.
Removal of these stones becomes necessary when they cause an infection in the gallbladder,
liver or the pancreas or if they cause inflammation.
The pain associated with gallstones that are located in the duct comes about quite rapidly.
Starting in the right upper abdomen, it can spread to the area between the shoulder blades.
A trip to the emergency room may be needed particularly if you have had nausea, vomiting,
pain or fever that lasts more than 5 hours. Recently, gallbladder removal has been carried out
without any external incision whatsoever; the mouth or the vagina has been the passage ways
for removal.
People who are obese are more at risk of developing gallstones. It is believed that a shortage
of fiber and excessive consumption of fat are among the leading causes. Losing weight and
then regaining it is also something that should raise eyebrows.
A study was carried out back in 2006 where weight cycling (when the participating men lost
weight and then regained it) had an increased chance of developing gallstones. Pregnant
women, or those who are taking birth control pills, are also at a greater risk of gallstones.
Lactose Intolerance
As much as 30 to 50 million of Americans are lactose intolerant. Lactose intolerant people do
not have an enzyme that is required to digest the main sugar found in milk. Asians, African-
Americans, and American-Indians are most likely to suffer from lactose intolerance with the
symptoms depending on the severity of the case. The symptoms range from bloating,
cramping, gas diarrhea and nausea and these symptoms usually appear from 30 minutes to 2
hours of consuming a dairy product.
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A breath test can be used by doctors to detect lactose intolerance, a blood test can also be
carried out while the stool can also be tested. According to a doctor based in Massachusetts,
a cheaper and DIY approach is to:
"Buy a tall container of milk, drink it, and call me the next day and tell me how the afternoon
was," If you experience bloating, abdominal pain, or diarrhea, you're probably lactose
intolerant
There are over the counter pills that can replace this enzyme (lactase) and some milk products
are available that are lactose-free. Thus, it may not be necessary for you to avoid all dairy
products completely. Even lactose deficient people can consume little amounts of lactose.
Inflammatory Bowel Disease
Some people, who have Crohns disease or ulcerative colitis, complain of diarrhea and
abdominal pain while some experience rectal bleeding, anemia and weight loss. No precise
test exists for both of the above mentioned diseases and it is possible that people may be
misdiagnosed. When a patient has Crohns disease, they may be wrongly suspected of having
an infection, irritable bowel syndrome, ulcer or appendicitis.
Both of these diseases are generally a result of a problem in the immune system. The immune
system begins to attack the gastrointestinal tract. Crohns disease results in ulcers that
protrude deep into the tissue lining along the gastrointestinal tract. This leads to an infection,
causes the intestinal wall to become thick, and causes blockages that can only be corrected
through surgery. We will talk about the human immune system in detail later on in this
chapter.
On the other hand, ulcerative colitis affects the colon and the rectum and causes ulcers. This
disease is characterized by bleeding and pus.
The correct way to go about treating both of these diseases is to keep a check on the
inflammation by taking a combination of medication, including anti-inflammatory, immune-
suppressants and steroids.
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Celiac Disease
Around 1 percent of all Americans suffer from celiac disease an autoimmune and digestive
medical disorder. Those who suffer from this disease are unable to eat gluten which is a type
of protein found in wheat, barley and rye. We previously talked about what lactose
intolerance does to a person; people with celiac disease experience symptoms, with the only
difference being that these symptoms are triggered by gluten and not lactose. The symptoms
range from one person to another and include bloating and abdominal pain, vomiting, pale,
foul smelling stool along with diarrhea.
Doctors diagnose this disease by running a few blood tests and various stool samples;
unfortunately, there is no cure for this disease. The only way to avoid the symptoms is by
strictly adhering to a gluten-free diet. Once a person follows such a diet, the inflammation in
the small intestine tends to subside within the first few weeks. Great care must be taken not
to eat anything containing gluten as even a slight amount of it can cause a flare up.
Constipation
Bowel movement ranging from three times a day to three times a week is normal, and there
is nothing to worry about. However, if you are having problems with passing stool and
experience discomfort, then you can give a few over the counter remedies a go. Milk of
magnesia is quite effective. Regardless of whether you have taken laxatives or not, a week
without any bowel movement whatsoever is reason enough for you to visit a doctor.
Constipation for extended periods of time, hard stools, and straining too much can cause anal
fissure or hemorrhoids.
Constipation can generally be avoiding by adhering to a healthy diet full of fiber from fruits,
vegetables, and whole grains. Constipation is a common problem among the elderly; in such
cases, it is advisable to check the amount of hydration they are getting, besides being aware
of the side effects of any drugs that may be causing it.
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The Human Immune System
Inside our bodies, a sophisticated system is responsible for protecting all aspects of our body
from an umpteen number of microbes, bacteria, toxins, and viruses. This system is known as
the human immune system and is an absolute blessing for our well-being.
The best way to understand how the immune system works is to see what happens to
something when it dies: whenever any living thing dies, its immune system obviously shuts
down with it. It only takes a few hours for all kinds of microbes and parasites to attack and
invade the body. None of these invaders are able to get inside our body when our immune
system is functioning. This clearly shows how well a job the immune system does to protect
us.
The human immune system is complex, interesting, and intricate; there are a few reasons why
you should learn more about it.
Firstly, it is remarkable to see where things like fever, inflammation, and hives come from
whenever they affect our bodies. Secondly, as more and more information is found about the
immune system and new drugs appear on the market, it helps to understand how this critical
system works and interacts with these drugs.
The Workings of the Immune System
The immune system works round the clock in lots of different ways to protect us. However,
majority of its work goes unnoticed. The only time we notice and realize its importance is
when it fails. We can also feel its presence whenever its actions have some form of a side
effect. Here are some examples to help you fully understand its capabilities and effects:
Whenever you get a cut on your body anywhere all kinds of viruses and bacteria
can enter your body through the cut in the skin. The same is the case when you get a
splinter, but in this case, you actually have a sliver of wood or any other foreign object
in your body. When this happens, the immune system responds by eliminating the
invading forces while the skin continues to heal itself and the puncture is sealed. It
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happens in rare cases that the immune system fails to fulfill its responsibility
correctly and an infection develops in that cut, inflaming it, and filling it with pus. Both
the inflammation and the pus are a result of the immune system performing its job.
A red, itchy bump that appears after a mosquito has bitten you is a clear indication that
the immune system is doing its job.
We inhale thousands of germs every day and our immune system effectively deals with
them all. However, it often happens that a germ sneaks past this protective system
and we catch a cold, flu or something even worse. The presence of a flu or cold is a
clear sign of the failure of the immune system to stop the infection. However, when
you eventually come out of the cold, this is because of the immune system because it
was finally able to eliminate it. If it did not do so, your cold would never have gone
away.
You also eat thousands of germs everyday through different sources. They are killed
by the saliva in the mouth or by the acid in the stomach. It happens occasionally that a
germ gets through and that is when you get food poisoning. Diarrhea and vomiting are
two very clear symptoms that you are suffering from food poisoning.
Various ailments are the result of a malfunctioning immune system. Allergies, for
instance, are a result of an overreaction of the immune system to specific stimuli.
Similarly, diabetes results when the immune system begins to attack the cells of
pancreas inappropriately. Rheumatoid arthritis also results when the immune system
attacks the joints incorrectly.
With all the examples above, it should be very clear to you how the immune system responds
to numerous germs and the ailments caused by them.
Boost Your Immune System
The importance of the immune system cannot be undermined. With that, it is necessary that
you take certain measures to strengthen your immune system so that you remain protected
against all the different germs.
1. Consume A Balanced Diet Containing Whole Foods
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The human body needs many different nutrients to function at optimal levels. Vitamins such
as A, C, D, and E along with various minerals such as zinc and selenium and Omega 3 are vital
for the immune system. This is why you should focus on eating whole foods and animal
protein from quality sources if you are an omnivore along with lots of nuts and seeds,
whole grains, legumes and fish.
For an extra boost, opts for super-foods such as camu camu, micro algae, reishi mushrooms,
and bee pollen.
It is essential that you avoid processed foods and drinks at all costs, particularly those with
artificial sweeteners. Eating these types of foods can suppress the immune system.
2. Get Lots Of Vitamin C
The best sources of vitamin C include fresh fruits and vegetables. Vitamin C plays a vital role
in strengthening the immune system and keeping the overall body healthy. Citrus fruits,
berries, bell peppers, kiwi, and green vegetables are rich in vitamin C.
3. Use Spices and Herbs
Use onions, ginger, garlic, black pepper, turmeric, curry, and allspice when cooking. These
herbs and spices contain vital nutrients that help to strengthen the immune system.
4. Drink Water, but dont exaggerate
Water plays a critical role in the production of lymph something that is responsible for
transporting white blood cells and other cells of the immune system. One of the most
important things you can do to keep yourself healthy is to keep your body well hydrated. Just
add a slice of lemon for some extra vitamin C. What does well hydrated mean? Contrary to
most recommendation, you shouldnt drink at least 8 glasses of water per day. Drink as much
as you need. Why is that? Because water H2O will over oxygenate you. Did you think that
is not possible? Yet, it is. You will find exactly how much water to drink and why water is not
actually your best friend when talking about weight loss.
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5. Get Plenty of Sleep
At least 7 to 8 hours of sleep is necessary for the body to rejuvenate. Failing to get enough
rest can lead to chronic fatigue which increasing the chances of acquiring an illness. Take nap
in the afternoon if possible and you will feel a whole lot better.
6. Be Friends with Friendly Bacteria
As much as 80 percent of the immune system is located in a humans digestive system. This is
why it is vital to keep the digestive system in the best working order. This can be done by
consuming good bacteria (probiotics) such as yoghurt, kefir, kimchi and miso. You also have
at your disposal supplements; just make sure that you choose a brand that provides bacteria
from variable sources.
7. Avoid Antibiotics when Possible
Whenever possible, you should try to avoid antibiotics. Research has revealed that antibiotics
attack certain useful bacteria found in the digestive system and suppress immune functions.
It is best to find natural alternatives where possible and only use antibiotics as a last resort.
For instance, when suffering from a cold, try to sip on a cup of warm water with honey, lemon,
and ginger. Zinc and Echinacea or also great for cold and flu; and vitamin C must be consumed
in sufficient quantities. Do not forget to take probiotics if you are talking antibiotics or any
other kind of medicines.
8. Soak in Some Sunlight
Vitamin D is essential for strengthening the immune system. Make a habit soaking some
sunlight for at least 30 minutes a couple of times every week. Just make sure that you do not
get sunstroke by getting extra exposure to the sun. Fatty fish is also a good source of vitamin
D, even if they are available in small doses only.
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9. Relax
Stress and depression greatly reduce the capability of the immune system to function
optimally, thus making the body vulnerable to all kinds of diseases. No matter how hard life
gets, try to relax and have fun.
Metabolic Impact and Circadian Rhythm
Do you blame your weight problems on your slow metabolic rate? Do you feel envious of all
thin people and make you wish that you had a metabolism similar to theirs? Well, you should
not be too hard on yourself. The good news is that by adopting certain lifestyle changes, you
can have some semblance of control on your metabolic rate.
Before proceeding further, let us quickly recall the basics of metabolism and learn how
metabolism affects your weight. We will then move on to talk about circadian rhythm.
Metabolism
Metabolism is the rate at which a body burns up calories. The resting metabolism measures
the minimum number of calories that are required to keep the body functioning normally. The
metabolism of every person works in the same manner; however, it is the rate at which it
metabolizes nutrients varies from one person to another.
Metabolic Rate
The basal metabolic rate (BMR) is a rate at which the body burns calories while the person is
resting.
You can roughly work out your BMR by multiplying your weight by a factor of 10. For instance,
if you weigh 130 pounds, your BMR would be 1300 kcals.
Metabolism and Its Effects on Weight
If your metabolic rate is high, then you will be able to burn calories more efficiently than a
person who has a comparatively slow metabolic rate. Let us assume that two people take in
the same number of calories, the person with the faster metabolic rate will burn the calories
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more quickly. On the other hand, the person with a slower metabolism will not be able to burn
all of the calories they consumed, and the remainder will be converted into fat for storage.
Several factors have a direct effect on the metabolism, including the condition of the persons
health and age. That is precisely why the metabolism can slow down even without any major
changes to the lifestyle of a person. Aging also has a huge impact on the metabolism because
of changes in hormone balance.
That being said, there are certain ways in which you can boost your metabolism and control
your bodys weight effectively and efficiently.
Circadian Rhythms
According to the National Institute of General Medical Sciences, circadian rhythms are physical,
mental and behavioral changes that follow a roughly 24-hour cycle, responding primarily to light
and darkness in an organism's environment.
The word circa means like and dian means day; the whole word, circadian, simply means
about a day. The circadian rhythms are important as they determine the feeding and sleeping
patterns of all living things, including humans. These patterns include brain wave activity, cell
regeneration, hormone production, and numerous other biological activities.
A few examples of circadian rhythms are as follows:
A great number of people generally have problems in keeping their feet warm,
particularly after breakfast or perhaps at around 10 to 11 am.
There are, however, some other groups of people that do not feel a major difference
between the transitions between day and night.
Some people might experience a crash in their moods or energy at around 3 pm. In
such cases, eating a snack just before the crash occurs can prevent it from happening
altogether.
Remaining in a state caused by such a crash for longer periods will cause a person to
be drowsier and will lead to a thorough shutdown of the nervous system once food
gets inside the belly. Do you remember how it feels after eating to a full stomach after
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you have been hungry for a while? Yes, you start feeling really sleepy, and that is
because your nervous system begins to shut down.
Most of the people are better off when they take warming foods in the first half of the
day, and cooling foods in the latter part of the day.
The Connection between Digestion, Immune System, and Metabolism
Various symptoms of a human body work closely to retain optimal health, and this is true of
the digestion and immune systems. Both of these systems work together to ensure your well-
being, and any problems with one can lead to problems in the other. One system that has a
vital role in the overall health of a person is the digestive system, which is a powerful system
that maintains the whole body in the best possible condition. In order to accomplish its goals,
the digestive system depends on the presence of good bacteria, certain immune cells, and a
complex network of various components both hormonal and neurological in nature.
In essence, the gastrointestinal tract is actually very important for immunity and neurological
health; this is true to such an extent that your digestive health DIRECTLY affects your bodys
immunity, mainly because around 80 percent of the immune system is located within the
digestive system. The immune cells found in the GI tract are an essential part of the lymphoid
branch of immunity. This specific branch excretes lymphocyte cells in order to eliminate
harmful bacteria and viruses. The gut also has great concentrations of neurotransmitters that
can alter the mood of a person.
A healthy digestive system along with a strong immune system can do wonders for a persons
metabolic rate, and the whole purpose of this guide is to help you boost your metabolic rate
so that you can lead a healthy life for years to come!
If your digestive system messes up and stops functioning normally, this can result in
malnourishment and poor absorption of nutrients. As a result, you can suffer from a wide
range of health problems which we have already discussed in detail including, reflux,
irritable bowel syndrome, and various other diseases of the digestive system. Apart from
digestive ailments, the immune system can also be substantially affected.
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Urine Concentration and Metabolism
Metabolism is also linked to the concentration of urine. The warmth of our hands and the feet
are particularly important because they imply that the nervous system is calm and there is less
exposure to stress. Whenever the stress portion of the nervous system is activated, the blood
vessels in the extremities of the body (the hands, ears, feet, nose tip) tend to close. In order
to have far-reaching health benefits, it is essential to reduce the stress hormone exposure.
Whenever the urine concentration is high, body warmth is also higher and this is a rule of
thumb. On the other hand, low density urine typically makes a person feel cold, particularly in
the extremities of the body. Eating lots of fruit can help to improve urine flow. Some even say
that a person is not healthy until or unless they wake up a few times at night to pee, not to
mention that their pee should be clear.
If you consume a lot of salt, your urine will have greater sodium content. Nonetheless, urine
concentration or the quantity of sodium in it is not only dependent on your salt intake, but
also on the total amount of fluid you drink. Some other factors also affect the concentration,
including carbohydrate consumption and metabolic rate.
It is vital that the combined result of all the food and drink that you take in equals something
that we call a hypertonic solution. This is a solution that has a greater concentration than the
usual body fluids and is absolutely vital if you wish to increase your metabolism.
Some indications that your urine concentration is weak are as follows:
You hands and feet are cold almost all of the time
You have a low body temperature
You have inconsistent or low energy levels
You have a tendency to get anxious quickly
You experience insomnia
You have frequent mood swings
You experience migraines
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Body Heat and Metabolism
As general rule, when body heat increases, up goes metabolism. The relation between the
two can have a great impact on the day-to-day living of a person, including their sleeping and
eating patterns.
Whenever your muscles become active, the temperature of the body rises. This causes the
body to burn more calories, thus increasing the metabolic rate. Thus, it is clear that by
increasing the body temperature, we can increase our metabolism.
Exercise, for one, is something that can effectively increase your body temperature and in
turn, causes the metabolism to increase too. Surely, it must be the right exercise formula!
So why should you have a fast metabolism? There are several advantages, the most important
of it being the fact that it will help you to lose weight FASTER.
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What have we learned so far?
A. The secret of losing weight is controlling your metabolism.
B. The secret of controlling your metabolism is increasing body heat.
C. Body heat is increased by a proper diet, right exercises and right hydration.
D. The metabolism, the immune system and the digestion are interconnected. If you want
to lose weight you should pay attention to all three. By having a well-balanced diet you
will not only lose the pounds that you were already planning to lose, but you will also
avoid most of the serious diseases and never have digestive problems, such as
heartburns, constipation, inflammatory bowel system.
What are we going to learn next?
A. Why most of the recommended diets are wrong.
B. What should we eat, how much to eat and why.
C. What not to eat and why.
D. How much to drink and why.
E. Home test for monitoring your metabolism: How to control the bodys temperature.
F. Home test for monitoring your hydration level.
G. How much to exercise.
H. How to control stress.
I. Why happiness means health.
J. How much salt to eat and why this helps you lose weight.
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3| Contradictions and Confusions
With so many diets out there that contradict each other, it can get confusing for people like
you to choose the right one for yourself. To make this easier for you, we will highlight the
advantages and disadvantages of common diets so you know what you are dealing with.
This chapter will also reveal important information related to dieting and provide you
effective guidelines to prevent you from harming your health.
Low Carb Diet Is a Deceptive Story
Low carb diets are those diet plans that restrict a persons carbohydrate intake with the intent
of helping them to lose weight. Foods that are high in carbohydrates, such as pasta and bread
are typically replaced with foods rich in protein, such as meat along with green leafy
vegetables.
A lot of controversy twirls around low carb diets, and there is very little support from the
scientific community for such diets. Some studies have been conducted that have proven that
these diets actually have adverse effects on our bodies, while there are some that claim these
diets can have a positive effect on fighting cancer, diabetes and autism.
A misconception prevails that a person loses weight when you cut your carbohydrate intake
because they are the source of fat storage. The Atkins Diet, the Ketogenic Diet and Sugars
Diet are all examples of low-carb diets.
Let us now weight the advantages and disadvantages of a low carb diet and see how good
they actually are.
The Advantages of Low Carbohydrate Diet
Low carb diets are recommended as a treatment for obesity. Nonetheless, these diets can
improve heart health and prevent the onset of heart diseases, certain types of cancers,
metabolic syndromes, and diabetes.
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1. Weight Loss
People generally begin to lose weight whenever they adhere to ANY diet that restricts their
caloric intake; however, that loss is just on a short-term basis. Some studies have shown that
following a 2-week low carb diet can actually help a person to lose around 9 lbs.
2. Prevention of Diseases
Apart from the weight loss advantage, some other benefits have been reported due to low
carb diets, including the ability to prevent serious health hazards and diseases such as cancers,
high blood pressure, cardiovascular diseases, and diabetes.
3. Improvement in Overall Health
It is believed that a low carb diet can:
Increase energy levels
Reduce cravings for sweets
Improve dental health
Enhance mental concentration
The Disadvantages of Low Carbohydrate Diet
In spite of offering some hard-to-resists advantages, there are certain dangers associated with
this type of diet.
1. A Risk of Adverse Health Effects
A sudden decrease in the intake of carbohydrates can cause a number of health issues,
including weakness, headaches, constipation, and fatigue. A person is also at a risk of getting
insufficient quantities of essential vitamins.
2. Unhealthy Metabolic State
Low carb diets can cause a persons body to go into ketosis; a dangerous metabolic state. In
this state, the body begins to burn fat instead of burning glucose for deriving the required
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energy. This leads to the formation of substances which we call ketones in the kidney and may
cause it to fail.
3. Digestive Cancer and Heart Disease
While low carb diets can prevent certain types of cancers, they may actually encourage the
development of others. For instance, the low fiber intake can cause digestive cancers to
develop and may even lead to heart diseases.
Quitting Low Carb Diets and Weight Gain
There is no doubt that people on low carb diets actually lose weight, but this is only true as
long as they stick to the diet. Evidence clearly suggests that once you return to your previous
diet AFTER adhering to a low carb diet for some time, it is very likely that you will gain back all
the pounds that you lost. Not only that, but due to the nature of this diet, it may be a challenge
for you to maintain your muscle tissues and prevent them from burning away!
Yo-Yo Dieting
The repeated loss and regain of weight, or weight cycling, is also referred to as yo-yo dieting.
This variation in weight can range from smaller losses or gain of weight (between 5 and 10
pounds) to larger changes in weight (50 pounds or more).
Experts say yo-yo dieting may bring about some harmful effects on the body. They also say
that it is better to stay at a particular weight than go through a cycle of decreasing and
increasing weight.
Dangers of Yo-Yo Dieting
Those people who follow yo-yo dieting are not fully aware of the serious health issues that
may result. This weight loss method is dangerous, and increases a persons risk of developing
cardiovascular diseases, diabetes and even cancer. It may also inflict severe damage to the
arteries; reduce the energy levels and waste precious muscles.
An Increased Risk of Various Diseases
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Restriction the calorie intake in an extreme way is a common practice among yo-yo dieters,
and this technique can significantly increase a stress hormone called cortisol. The presence of
this hormone for long durations inside the body can cause a number of adverse effects on the
health of a person. Not only that, a person is exposed to a greater risk of heart disease,
diabetes and cancer.
Yo-yo dieting, due to its weight-cycling nature, can damage the arteries and increase the LDLD
cholesterol adding to the risk of a heart disease. These effects are more pronounced among
people who have gone through at least 5 cycles of yo-yo dieting.
More Fat, Less Muscle
Initially, yo-yo dieting may induce loss of fat; however, this method is highly ineffective in long
term and makes it very likely for a person to regain the weight they lost with the possibility
of gaining additional pounds. Additionally, the low-calorie diets waste precious muscle mass;
therefore, when you get back to your normal eating habits, you will have a body that lacks
muscles and has excess fat. Who would want to look like that?
According to a dietician at one of the leading fitness centers in North Carolina, this excess fat
that is gained as a result of yo-yo dieting can have some serious adverse effects on the health
of the affected person, particularly because it increases the chances of developing coronary
artery diseases as well as type II diabetes.
Reduced Energy Levels
Metabolism is slowed down by yo-yo dieting, and this in turn, leads to lower energy levels in
a person. The end result is that a person would feel tired much quicker than they normally
would. When your body does not have sufficient nutrients to function optimally, it will begin
to conserve power by reducing brain function, not to mention the fatigue, irritability and
tiredness that come with it.
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Omega 6 Polyunsaturated Fats
Fat is a vital nutrient that the body needs to synthesize hormone-like compounds, produce
cell membranes and maintain hair and skin health. It is a type of an energy source and several
ways of storing it are employed.
Let us quickly learn the basics of fat before proceeding to learn about Omega 6
polyunsaturated fats specifically.
Not all fats are harmful, and some actually bring about positive effects on a persons health.
For instance, unsaturated fats can be quite useful particularly because they protect the artery
walls against fatty deposits. These unsaturated fats can be of two types: monounsaturated or
polyunsaturated.
We will not discuss monounsaturated fats here; instead, our focus will be on polyunsaturated
fats because of the benefits they bring to the body.
What are Omega 6 Polyunsaturated Fats?
According to nutritionists, omega 6 fatty acids are essential fats and are necessary for the
wellbeing of a person. The body needs them to fulfill a wide variety of functions, ranging from
building healthy cells to maintaining nerve and brain function. Our bodies are not capable of
producing them and their only source is the food that we eat.
Polyunsaturated fats are important for one other main reason. Various studies have proven
that this type of fat can protect against a number of diseases. It has been scientifically proven
that these fats can aid against the development of Alzheimers disease, type 2 diabetes, and
brain decline as a result of aging.
Omega 6 is mostly derived from plant oils and comes as linoleic acid from soybean oil, corn
oil, sunflower oil as well as from numerous seeds and nuts. It is recommended by the
American Heart Association that a minimum of between 5 and 10 percent of calories should
come from these essential fatty acids.
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Researchers and doctors are still contemplating over the optimal amounts of essential fat in
a persons healthy diet. Meanwhile, it is important that you eat foods that contain omega 6
fatty acids so that you can get sufficient quantities of this fat.
Food Sources Containing Omega-6
The following sources contain the highest concentrations of essential Omega-6
polyunsaturated fats:
Grape Seed Oil
Walnuts
Cottonseed Oil
Soybean Oil
Corn Oil
The food items below are also rich in Omega-6; however, they contain comparatively lesser
amount of the essential fatty acids as compared to the list above:
Sesame Oil
Pistachios
Pepitas
Pecans
Peanut Butter
Margarine
You can also eat and use the following foodstuff to gain decent amounts of Omega-6:
Almonds
Avocado
Beef Liver
Beets
Blue Crab
Brown Rice
Butter Beef Tallow
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Canned Tuna
Canola Oil
Cashews
Cheese/Brie
Chicken Fat
Chicken Liver
Chicken With Skin
Chicken Without Skin
Clams
Cocoa Butter
Coconut Milk
Coconut Oil
Cooked Carrots
Corn
Corn Grits
Cream
Duck Fat
Eggs
Flaxseed Oil
Foiegras
Goose Fat
Grassfed Beef
Ground Beef
Half And Half
Halibut
Lamb
Lobster
Macadamia Nut Oil
Macadamia Nuts
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Oats
Olive Oil
Olives
Palm Kernel Oil
Popcorn (Air Popped)
Pork Chops
Potatoes
Prime Rib
Seal Oil
Shrimp
Sockeye Salmon
Sunflower Oil
White Rice
Whole Milk
Whole Wheat Flour
Yams
Major disadvantages
Omega-6 sources slow down the rate at which you burn calories and increase the bodys
efficiency at wringing every possible calorie out of the food that you eat and make you
hungrier quicker. This foods cause high fat foods crave, increase appetite and lower body
temperature. Therefore, consume them since they are healthy, but dont exaggerate with the
amount of Omega-6 sources, since they wont exactly help you lose weight.
White Powders
White flours has a high ratio of nutrients and calories. When essential vitamins are not present
in the body, or are present in insufficient quantities, fats, proteins and carbohydrates cannot
be fully utilized. The majority of them are wasted while some produce certain products that
are harmful for us.
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The solution for this involves bringing about changes to your diet. To be more precise, you
need to go for a reversal diet so that you take in lots of nutrients in the specific number of
calories that you consume. This reversal diet is the opposite of the general habit of humans
where we consume huge numbers of calories while getting a meager amount of nutrients.
White foods like bread, donuts and other baked goods that are produced from white refined
sources and are considered the biggest culprit in the obesity epidemic. It is essential to
eliminate white foods, for not just weight loss, but also in order to promote overall health and
wellbeing. It is very easy to overload yourself on visually harmless items like pasta or cookies.
You never know how many you have popped. And when listing unhealthy products you
consumed, youd easily ignore the peanut butter cookies or vegetable pasta as they are filled
with natural goodness of nuts and vegetables. However, those added ingredients only make
up for 20-30 percent of a meal that is otherwise laden with white powder.
Flour, pasta, rice, bread, cereal, crackers and all food items containing processed sugar are
considered white foods. Items like white beans, onions, white potatoes, turnips and
cauliflower are also white in color naturally but do not fall under this category.
The basic difference between the healthy white products and obesity-causing white foods is
fiber and processing. Processed foods have been stripped off their fiber during their refining
process. These refined carbs then become less satisfying than good carbs which leads to
overeating. The body easily absorbs these processed grains and sugars which leads to
increase in blood sugar and release of insulin. As a result, within a matter of hours, the body
begins to feel hungry again. Hence, not only did you overdose yourself on dangerous carbs,
It may come as