Carbohydrates come from a wide array of foods – bread, pasta, fruits, doughnuts, ice creams and pie. Carbohydrates refer to a group of molecules that is made up of small sugar units composed of carbon, hydrogen and oxygen. They are needed by the body and therefore included in our diet as a major source of energy. Some carbohydrates are simple and are made up of small units of sugars while others are made up of several units of sugar arranged in chains or branches. A healthy diet cannot go without these molecules.

Carbohydrates give body cells the source of energy to support all their activities. This is the reason why when the body's sugar level is so low, the person experiences a feeling of weakness and lack of energy. This can be observed with diabetics when their blood sugar level go below the normal level. They also provide us with fiber, one of nature's brooms to purge the body of toxins and waste materials. However, one major concern in carbohydrates is that when they are taken in excess, some of them get converted to stored forms such as fat and stored in certain tissues of the body, usually under the skin. This accounts for pot bellies and love handles and other unsightly bulges on certain areas of the body.

If you are very serious about trimming your waist and dropping pounds, one diet program that you might want to try is one that is low on carbohydrates. Low carbohydrate diet programs are quite popular these days in the form of the South Beach Diet, Atkins diet and Zone Diet. Basically these diet programs promote one thing: restriction of consumption of carbohydrates.

This is on the basis of researches that show the connection between high carbohydrate consumption affecting blood insulin levels to cause metabolic syndromes and obesity. Low carbohydrate diet programs therefore limit or replace foods rich in carbohydrates with those that contain more proteins, fats and fiber. In a low carb diet, there is less bread, pasta, potatoes, rice, and cereals. They usually eat more vegetables, meat, fish, cheese, eggs, and nuts. When one opts to go on a low carbohydrate diet, one has to replace carbohydrates with fats and proteins. Carbos in fact make up less than 10 percent, and in some cases, less than 5 percent of the daily calorie intake.

Low carbohydrate diet for one, go for foods that are low in sugar. Processed sugar should be greatly reduced, if not totally eliminated from the diet. Low carbohydrate diet food is made up mostly of vegetables, more specifically non- starchy ones. A serving of at least 3- 5 cups per day is highly recommended for this type of diet.

Protein is also an essential parts of a low carbohydrate diet so foods rich in it are highly recommended. One low carbohydrate but protein rich food is soy - based food like tofu and certain meat substitutes.

Fruits that are low in sugar are also tops in the list of low carbohydrate diet foods. A serving of 1-3 per day is enough. As much as possible, it is recommended to eat the fruit itself and to not simply drink the juice to also meet the body's need for fiber and vitamins. Fruit juices also tend to increase the body's blood sugar so it is best to eat the fruit instead.

Nuts and seeds as well as legumes are also some low carbohydrate foods that can be included in the diet. Nuts and seeds are even used by some to replace starchier foods. They are also excellent source of healthy oils and fiber. Legumes like beans and peas may contain carbohydrates but they are those that can easily be broken down and digested so there is no need to get rid of them entirely. The same thing is also true for whole grains like brown rice and whole grain pasta.

As for oils and fats, a low carbohydrate diet opts for oils coming from olives as well as from fish. Fish oil is rich in omega-3 which is good for the heart. So eating more fish to get the full benefits of omega 3 and protein is highly recommended too.

Going on a low carb diet does not necessarily mean sacrificing a lot of food and getting deprived. It simply means shifting to foods that are less in carbohydrates and more on proteins and even fats. The foods included in the low carb diet are even more flavorful since they contain proteins and fats.

By: Lee Dobbins
Lee Dobbins writes for http://www.lowcarb-resource.com where you can learn more about low carb and low GI eating along with useful diet and exercise tips.

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Weight training properly is known by few. If it was easy then you would see a lot more muscular and lean physiques on the streets. Before you learn how to weight train properly, it is critical that you learn these five weight training tips before you even step foot in the gym.

1. Write down a realistic short term and long term goal.

2. Make a commitment to stick to one program for at least 12 weeks.

3. Educate yourself prior to starting.

4. Hire a trainer to teach you proper technique.

5. Focus on gradual progression.

Weight Training Tip #1: Goal Setting

Inch-by-inch life is a sinch. Yard-by-yard life is hard. Treat your goal setting the same way. Do not expect to be on the cover of Men's Health by next summer. Decide how much muscle weight you wish to achieve in three months. Six months and one year. Decide where you wish to finish and work backwards. If you wish to gain 50 pounds by the end of the year, than create a game plan that allows to gain at least one pound per week.

Weight Training Tip #2: Commitment

The only reason you will fail is if you are not truly committed to your goals. Do your homework and find a weight training program ideal for your specific goals and situation. Study the program fully prior to commencing. Comprehend every detail of the program and if you don't, contact the author of the program to ensure you have no excuse to misunderstand or perform the workout incorrectly. After you chosen a program, take responsibility for your decision and follow it to it's full completion. Do not try it out for three weeks and than say, “It's not working...” and try another program. This will create a failures attitude and begin the deadly bad habit of program hopping.

Weight Training Tip #3: Education

How much do you really know about building muscle? Let's put it this way, if you had to teach someone else how to transform their body in the next twelve weeks, could you help them? Never mind, could you transform your body in the next twelve weeks? If not, you probably do not know enough about how your body works from a training, nutrition and recovery stand point. Order a book, visit a reputable website and find out everything you must know, about proper weight training, before you start the guessing game.

Weight Training Tip #4: Proper Technique

You wouldn't try and drill your teeth? You wouldn't try and do your own taxes? You wouldn't try and fix your own car? Assuming you have no expertise in dentistry, accounting or automotive repairs. So why would you try and teach yourself proper weight training technique? It boggles my mind why so many people across North America sign up for a gym membership and jeopardize the health of their tendons, ligaments and joints with the attitude of “I think I'll try it on my own,” or “My friend is going to teach me,” or “I am self taught from watching others...” Do not be cheap and leave your ego at the door and hire a reputable fitness trainer who can teach you proper weight training technique.

Weight Training Tip #5: Progression

I'll say this again. Inch-by-inch life is a sinch. Yard-by-yard life is hard. Approach each workout with this attitude. Your bench press does not need to go up twenty pounds in the first week. But just imagine your bench press went up consistently 2.5-5 pounds every week for the next year? That would some serious muscular and strength gains! Your goal is to simply out do yourself from workout-to-workout, week-to-week. Whether you do one extra rep, one extra set, a extra 2.5 pounds or a shorter rest period, these are are measurable signs of weight training progress.

Conclusion

Make your weight training life easy by starting with the the above weight training tips and look forward to a rewarding and fruitful adventure in the gym.

By: Vince DelMonte
Vince DelMonte is the author of No Nonsense Muscle Building : Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

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The people who live in countries that border the Mediterranean Sea have a significantly decreased incidence of heart disease, chronic diseases, and cancer, and the highest adult life-expectancy rate. All of these health benefits even though the traditional Mediterranean diet contains 40% of total daily calories from fat. How is this possible?

Olive oil, a staple of a Mediterranean diet, is a monosaturated fatty acid and counteracts animal fats. This type of fat does not raise blood cholesterol levels and is an excellent source of antioxidants. Monounsaturated fats are, in fact, required for the body in order to function effectively.

Another staple of their diet, fish, is high in omega-3 fatty acids, something that most people do not get enough of. Because fish is such an important part of their diet, red meat is eaten very sparingly. This increases good health as omega-3 fats are considered to be essential to human nutrition.

It is also thought that a Mediterranean diet is healthier than the North European and American diet because, in addition to olive oil, more grains, fruits, vegetables, legumes, and nuts are consumed. There is also much less processed food that is eaten, a large contributor to the poor eating habits of Americans.

The diet itself, instead of counting calories, focuses on a different approach to dieting. It is not concerned primarily with which foods are the best to eat, but how to eat them. Mediterranean style means eating food slowly and savoring the taste of the food.

FEATURES OF A MEDITERRANEAN DIET

Diets can vary between the countries around the Mediterranean Sea. However, there are some common denominators within all of these diets:

*High consumption of olive oil.

*High consumption of fruit, legumes, and vegetables.

*High consumption of grains, pasta, rice, bulgar, couscous, beans, nuts and seeds.

*High consumption of garlic. Garlic lowers your cholesterol level and protects you against cancer.

*Moderate consumption of grilled and steamed fish.

*Low consumption of lean red meat and lean pork.

*Low consumption of eggs and dairy products.

*Low consumption of red wine.

*Regular exercise is an important part of the Mediterranean lifestyle.

HEALTH BENEFITS OF A MEDITERRANEAN DIET

Food that is eaten in the Mediterranean area has many health benefits. It has high quantities of:

*MONOUNSATURATED FATS – lowers cholesterol, reduces heart disease, protects against breast and colon cancer. It provides essential fatty acids for healthy skin and the development of body cells.

*ANTIOXIDANTS – act as scavengers, helping to prevent cellular and tissue damage that results in many chronic diseases and cancer.

*CAROTENOIDS – naturally occurring compounds that produce the red, yellow, and orange colors found in many fruits and vegetables and prevent a wide range of diseases.

*PHYTOCHEMICALS - plant chemicals that have disease preventive properties, protect our cells and reduce the risk of developing certain types of cancer.

GUIDELINES FOR EATING THE MEDITERRANEAN WAY

Plan your meals a week ahead. Try to include a wide variety of foods in your menu plan.

*Replace butter and other fat with extra virgin olive oil in cooking and baking. Season your olive oil with garlic and/or herbs and spices.

*Instead of dessert, eat a plateful of fresh fruit.

*Eat lots of whole grains and beans.

*Replace white potatoes with sweet potatoes.

*Eat meals full of color! Add a variety of vegetables by eating salads and soups.

*Limit processed foods.

*Add fish to your diet twice a week and cut down on red meat.

*Drink lots of water, never sugar-sweetened sodas.

What are the benefits of a Mediterranean diet? The health benefits include reduced risk of heart disease, cancer, and stroke and an increase in life expectancy. Do your own research to see if the Mediterranean diet will work for you.

By: Chris Chenoweth
Chris Chenoweth, author of the DO-IT-YOURSELF HOME, HEALTH & MONEY GUIDE, writes articles pertaining to diet, exercise, health, and business.

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