Is Whole30 Just Another Fad Diet?

"The doctor of the future will give no medicine, but will interest her or his patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease."
― Thomas A. Edison

 
What is Whole30?

Dallas and Melissa Hartwig, founders of the Whole9 website, are also the creators of the Whole30 diet, a 30-day diet program designed to "reset" the body's metabolism and detoxification systems. The Whole30 diet is especially popular among people who are interested in "paleo" diets—diets that do not include many processed foods and other foods that would not have been available to humans before the development of cities and complex food production.

Why this Diet?

According to the creators, the benefit of the Whole30 diet is that it allows participants to see how their everyday food choices are affecting their energy levels, overall health, and athletic performance. Their website claims that by cutting out many types of food for 30 days, the body has time to heal from the damage caused by poor food choices. The idea is that people will feel better after completing a Whole30 program, and will be encouraged to continue making healthier food choices as a result.

The Specifics

The list of foods that are allowed by the Whole30 diet is much shorter than the list of foods that are prohibited. The diet program allows meat, fish, fruits, vegetables, eggs, and "good fats." Everything else is prohibited, including all processed food, dairy products, all beans, and other legumes, including all soy-based products, like tofu, soy sauce, and all grains, including wheat, rice, barley, oats, quinoa, etc. White potatoes are also excluded from this diet.

Does it Work?

Many people have claimed that the Whole30 diet made a big impact on their overall health and well-being, and other paleo programs have enjoyed similar popularity. Some restaurants even offer paleo menu items. Is this a new lifestyle that will change people’s health choices, or just another fad diet?

Fad Diet Programs

In certain ways, the Whole30 program resembles other dietary fads that have come and gone. The Bible Diet or the Maker’s Diet, promoted by Jordan S. Rubin, is based on the premise that Old Testament dietary restrictions were in place because they reflected what’s best for human nutrition. That diet also involves a detoxifying program that begins by cutting out everything except fish, eggs, certain kinds of meat, fruit, vegetables, and highly specific oils. The target audience for the Bible Diet is much different from the target audience of the Whole30 program, but the details of the diet have a lot in common.

What’s the Difference?

When assessing dietary programs, one can’t overlook the fact that most people who promote the programs stand to gain a profit if the diets are successful. Both the Hartwigs and Rubin also sell or sold products like books and dietary supplements associated with the diet to help people with their programs. Although these products could really be of some benefit to dieters, they also seem to suggest that one of the differences between these fad diets is the brand and the language used to sell them.

The Benefits of Fad Diets

In general, it’s probably better for people to create their own dietary programs based on their individual needs. Those who are interested in detoxifying the body by cutting out processed foods can do it without adhering to a particular 30-day program. However, Whole30 and other programs like it have one benefit that individuals can’t get on their own—community. People going through the Whole30 diet program can do it together, exchanging stories, tips, and support. In the end, that might be the main benefit of branded programs, and hopefully, it can help a few people improve their lives through healthier eating.

So, rather than following a fad diet, or making dramatic changes in your diet, focus more on a healthy lifestyle. Start making gradual changes in your diet to incorporate more healthy foods, and less processed food. Switching to healthy eating habits and working out regularly will help you maintain good health and fitness, and keep you happy too.
Read more at Buzzle: http://www.buzzle.com/articles/is-whole30-just-another-fad-diet.html

Paleolithic Diet

This diet, also popularly known as the caveman diet, Stone Age diet, or paleodiet, includes meat, live food, such as wild fruits and vegetables, nuts, and seeds. It has no room for processed and packaged foods and eatables that are not naturally available. Even grains, legumes, and dairy products are not included. As such, it is a great diet for people aiming at weight loss, athletes, and even those who wish to control their blood sugar levels and blood pressure.

Foods Permitted in this Nutriment

The food items mentioned in this list can be cooked and had. Of course, there are certain staunch followers who believe that these items must be eaten in their raw form in order to get maximum nutrition. There are also a few others who believe that cooking has been an integral part of civilizations since time immemorial, therefore, it should be allowed. In any case, the food should not be overcooked to retain its nutritional value. Avoid frying and stick to steaming, grilling, or baking food.

Fruits and Vegetables

• The rule regarding vegetables is that it should be consumed raw. Kale is a popular vegetable of this dietary plan.
• As legumes are not allowed, peas and green beans are out of the list. Potatoes and other starchy vegetables are also not included. Apart from these, all other veggies are permitted.
• Out here, almost every fruit is allowed. However, if you aim to lose weight, then fruits that have a high sugar content should definitely be avoided. These include mangoes, grapes, and in some cases even bananas.
• Avoid the consumption of fruit juices and dry fruits in this regime.

Meat

• Meat consumed in the caveman diet should be free-range or organic. This means that the animal, whose meat is taken, should be bred on an open farm where it is allowed to graze freely.
• This practice is believed to reduce the chances of an infection from bacteria, such as E.coli or Salmonella. This renders the brawn safe for consumption in both the raw and cooked form.
• The flesh consumed in this nutriment should be lean and low-fat. One may even resort to having a raw meat diet, as it is believed that brawn upon being cooked results in a loss of all the vital nutrients.

Nuts

All nuts and seeds are allowed except peanuts as they are legumes. Some propagators of this nourishment believe that cashews cannot be eaten, as they are rarely consumed in their raw form.

Oils

Unprocessed oils in the form of olive oil, oil from nuts and seeds, and canola oil are allowed. Avoid the usage of processed vegetable and hydrogenated oils.

Other Items

Water and tea without milk is allowed in moderate quantities. Keep away from coffee and alcohol. Every once in a while, you may have a glass of wine along with your meals. Free-range eggs may be included, and one can also have raw eggs if they wish to. Bread is completely forbidden in this diet.

Certain Food items Specific for Athletes

In case of athletes, remember to specifically exclude sodium (though it is not allowed in the paleo diet) from the nourishment. Avoid tea and alcohol completely. Moreover, consume food in its raw form to gain maximum strength. You can definitely try some delicious recipes using the above mentioned foods. But before you go ahead, take a look at the items that can be added to those recipes.

• Salt
• Yeast
• Refined sugar
• Pickled products
• Legumes: beans, peas, and peanuts
• Grains: rice, wheat and its products, corn
• Starchy foods: potatoes, yam, beets, cassava, and sweet potato
• Processed meats: bacon, salami, meat with fat or skin, sausages, and red meat
• Dairy products: milk, cheese, yogurt, cottage cheese, butter, and ice cream
• Processed oils: corn oil, peanut oil, rice bran oil, wheat germ oil, soybean oil, and cottonseed oil

So, give the Paleolithic diet a shot if you are keen on achieving a healthy body and mind. It also helps in improving blood lipids, reducing pain from autoimmunity, and increasing the intake of vitamins, minerals, and antioxidants.

Disclaimer: This Buzzle article is for informative purposes only and should not be used as a replacement for expert medical advice.
Read more at Buzzle: http://www.buzzle.com/articles/paleolithic-diet.html

Is Whole30 Just Another Fad Diet?

"The doctor of the future will give no medicine, but will interest her or his patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease."
― Thomas A. Edison

 
What is Whole30?

Dallas and Melissa Hartwig, founders of the Whole9 website, are also the creators of the Whole30 diet, a 30-day diet program designed to "reset" the body's metabolism and detoxification systems. The Whole30 diet is especially popular among people who are interested in "paleo" diets—diets that do not include many processed foods and other foods that would not have been available to humans before the development of cities and complex food production.

Why this Diet?

According to the creators, the benefit of the Whole30 diet is that it allows participants to see how their everyday food choices are affecting their energy levels, overall health, and athletic performance. Their website claims that by cutting out many types of food for 30 days, the body has time to heal from the damage caused by poor food choices. The idea is that people will feel better after completing a Whole30 program, and will be encouraged to continue making healthier food choices as a result.

The Specifics
The list of foods that are allowed by the Whole30 diet is much shorter than the list of foods that are prohibited. The diet program allows meat, fish, fruits, vegetables, eggs, and "good fats." Everything else is prohibited, including all processed food, dairy products, all beans, and other legumes, including all soy-based products, like tofu, soy sauce, and all grains, including wheat, rice, barley, oats, quinoa, etc. White potatoes are also excluded from this diet.

Does it Work?

Many people have claimed that the Whole30 diet made a big impact on their overall health and well-being, and other paleo programs have enjoyed similar popularity. Some restaurants even offer paleo menu items. Is this a new lifestyle that will change people’s health choices, or just another fad diet?

Fad Diet Programs

In certain ways, the Whole30 program resembles other dietary fads that have come and gone. The Bible Diet or the Maker’s Diet, promoted by Jordan S. Rubin, is based on the premise that Old Testament dietary restrictions were in place because they reflected what’s best for human nutrition. That diet also involves a detoxifying program that begins by cutting out everything except fish, eggs, certain kinds of meat, fruit, vegetables, and highly specific oils. The target audience for the Bible Diet is much different from the target audience of the Whole30 program, but the details of the diet have a lot in common.

What’s the Difference?

When assessing dietary programs, one can’t overlook the fact that most people who promote the programs stand to gain a profit if the diets are successful. Both the Hartwigs and Rubin also sell or sold products like books and dietary supplements associated with the diet to help people with their programs. Although these products could really be of some benefit to dieters, they also seem to suggest that one of the differences between these fad diets is the brand and the language used to sell them.

The Benefits of Fad Diets

In general, it’s probably better for people to create their own dietary programs based on their individual needs. Those who are interested in detoxifying the body by cutting out processed foods can do it without adhering to a particular 30-day program. However, Whole30 and other programs like it have one benefit that individuals can’t get on their own—community. People going through the Whole30 diet program can do it together, exchanging stories, tips, and support. In the end, that might be the main benefit of branded programs, and hopefully, it can help a few people improve their lives through healthier eating.

So, rather than following a fad diet, or making dramatic changes in your diet, focus more on a healthy lifestyle. Start making gradual changes in your diet to incorporate more healthy foods, and less processed food. Switching to healthy eating habits and working out regularly will help you maintain good health and fitness, and keep you happy too.
Read more at Buzzle: http://www.buzzle.com/articles/is-whole30-just-another-fad-diet.html

Tips to Give a Good Massage

If you are a beginner, and giving a massage to your partner for the first time, then instead of giving a full-body massage, give her a head and neck massage for 20 minutes. This will be equally rewarding, and you can avoid any awkwardness.

Due to our hectic schedules, we don't just suffer from mental tensions but physical too. As mind and body both are deeply connected, relaxing one can help relax the other as well. Just like slow and deep breathing can help to relax the mind; similarly, you can use massage as a means to relax the body and calm the mind. There are many expensive spa treatments that can help you relieve stress.

However, such treatments are quite expensive, and one also needs to make a prior appointment for such treatments. In such a case, learning how to give a relaxing massage can help you to relax your partner or friend. Massage is a highly developed form of therapy, but it is not necessary that you need to go through formal training to give a proper massage. By treating another person's body with care, and using some massage techniques, you can learn to give a nice massage too.

Listed below are important tips on how to give a good massage, that will help you to relax another person's body and mind using massage therapy. 

Preparation
If you want the massage for her to be a beautiful experience, then make sure you plan and prepare in advance. You can keep the massage room ready, and surprise her, by showing the room to her. A great massage after a day's work will be greatly appreciated.

So, first thing you need to prepare is the place on which she will be lying down to receive the massage. A massage table is ideal, if you don't have one then you can make her lie down the bed or on the floor. You should have easy access to move around the floor or the bed, so that you have an easy reach while massaging. Make sure the surface is clean; you can place a clean dark sheet on the surface. In case you are making the person lie down on the floor, make her lie on a mattress covered with a clean sheet.

Keep a rolled small towel, a large towel, and a hand towel handy. The small towel can be placed under the forehead when she lies down on her stomach. The large towel will be used to cover the person's body area. The hand towel will be used to get rid of excess oil after the massage.

Get a quality massage oil; if you don't have one, then take olive oil and add a few drops of lavender essential oil. Oil will help to glide your hand smoothly while you give the massage. Dim the lights, and light a few candles to set the ambiance. Make sure the room is not cold; keep the room temperature comfortable. Play some soothing instrumental music, and keep the volume low.

Ensure everything is hygienic, comfortable, and soothing.  

Communicate with the Receiver
Before you start the massage, take two minutes to get the receiver ready for the massage.

Ask the receiver to undress and lie down on the table on her stomach, and cover her body with the large towel. If the receiver wants to retain wearing underclothes, then let her be. You can leave the room for two minutes while she changes. Covering her body with the large towel will help to keep her body warm, while she receives the massage.

Keep the rolled small towel under her forehead. This will help to keep her neck straight. Ask her if everything is okay - the room temperature, lighting, is she comfortable, etc.

Then take the massage oil in your hand, and rub it between your palms to warm it. Start with a basic stroke, and ask her if the pressure is okay? Adjust it according to what she wants, in case she is not happy with the initial pressure.

Guys, don't use too much pressure on your lady friend, it is not a kneading competition! Ladies, don't go too soft on your guy friend! The best way to figure out the right pressure preference is by communicating.

However, don't get chatty, keep your voice soft and soothing and let her enjoy the peace and pleasure of the massage.    

Work with the Flow
When massaging, it is important to maintain the right flow, along with the appropriate strokes. So, first start with the shoulder, then neck, then the back, then finish with the arms. Now, start with the buttocks, thighs, calves, and finish with the feet.

Next, ask the person to turn around and lie down on her back. Again, start the massage with the chest, and move to the stomach, then the arms, the hip, then the thighs, the shins, and end with the feet again.

Since the midriff has many vital organs, and is not covered with any bones, it is better to avoid massaging the area. If at all you wish to massage this area, use lighter strokes. Also, don't put pressure directly on the spine. If the receiver is uncomfortable receiving massage in a particular area, then avoid it.

Completely avoid massaging these body areas - throat, ear notch, armpit, groin, back of the knee, and the ulnar notch of the elbow. These are vulnerable body areas, and only highly skilled and trained professionals can work with these areas.

Focus more on areas like lower back, shoulder, and feet. These areas carry a lot of stress and hence need special attention. 

Easy Massage Strokes
As a beginner, stick to some simple, yet effective massage strokes. Also, it is not possible to remember all the massage strokes, hence stick to a few effective ones.

You can start with broad general strokes, and then move on to specific and detailed strokes on the problem areas, like knots in the shoulders. Most massage strokes that you will be using for the massage are from the Swedish massage therapy. Here are few of these techniques that you can use while giving a massage.

Effleurage is a light gliding motion. So, using your palms, apply smooth, steady strokes. You can use circular or fan-like motion. The effleurage motion can be used for the overall body. For problem areas, you can use the kneading motion. End the massage with light drumming motion, using your fingertips.

Ending the Massage
Once the massage is over, take the hand towel and wipe off excess oil from the receiver gently. If she has fallen asleep, then let her take a few minutes nap.

Ask her to get up slowly. Many times, people don't realize how deeply relaxed they are, and might lose their balance if she gets up too fast.

After a massage the receiver tends to be thirsty, so offer her a cup of herbal tree or a glass of water to drink, once the massage is over. Finally, leave the massage room for them to change. Once she is dressed up, enjoy all the compliments on how awesome the massage was!
When massaging, keep a positive attitude and mood; this will make the massage even more relaxing and pleasing for the receiver. Many people tend to channelize this positive energy through their palms and fingers. With practice you can consider channelizing this energy, with your massage.
Read more at Buzzle: http://www.buzzle.com/articles/massage-tips-how-to-give-a-good-massage.html

Back Massage Pressure Points

A back massage is very beneficial when it comes to stress relief, relaxation, and the treatment of various disorders that affect the back. A good back massage can help relieve upper and lower back pain and shoulder pain. While massaging the back, the soft tissues and muscles are manipulated by the use of finger and hand movements. This leads to the relaxation of muscles, which helps reduce pain and muscle tension. Massaging helps dilate the blood vessels, which in turn improves blood circulation and metabolism.

If you go to a massage clinic, massage center, or a spa, trained and certified professionals will try to relieve stress by providing you a relaxing massage. As visiting a spa or massage clinic might not always be possible, simple massage techniques can be followed to provide relief from back-related problems. To perform a massage at home, one needs to be aware of the various pressure points and massage techniques.

Pressure Points for Back Massage
Pressure points are nerves that are bundled up at certain junctures throughout the body. When these nerves are manipulated by applying pressure, they get stimulated. Pressure points have been in use since ancient times. According to healing therapies such as acupressure, acupuncture, and reflexology, the stimulation of pressure points helps restore balance by allowing the life force energy to circulate freely. Apart from massage therapy, pressure points are also used in martial arts.

There are several pressure points on the back on which pressure is applied during a massage. These pressure points are found on both sides of the spine on the shoulder blades and the lower back. Some of the pressure points on the back are described below:

Pressure Point 1
The first point is found right at the top of the back, at the junction where the spine meets the neck on both the shoulders. It is midway between the neck and the shoulders. Place your hands on the point, and press forward with your fingers.

Pressure Point 2
The second pressure point is found between the shoulder blades on both sides of the spine. Around an inch of pressure should be applied to both the points simultaneously. Make sure that you do not apply direct pressure on the spine at any time.

Pressure Point 3
The third point is found on both sides of the spine, in line with the elbow of your hand. Apply an inch of pressure for about thirty seconds.

Pressure Point 4
The fourth point is found on the muscles, below the line of the pelvis. Pressing this point may give rise to a little tingling in the leg.

Pressure Point 5
This point is found below the armpits, on the sides of the muscles that run from the armpits to the back.

Pressure Point 6
You will be able to find this pressure point right at the back of both the shoulders.

If you are planning to use massaging techniques on one of your family members, be sure that they are not affected by any serious back-related disorder or chronic back pain. If they do, it's advisable not to follow these massaging techniques, as it might cause harm.

To enhance the results, use an essential oil while massaging the back. And most importantly, remember to be gentle with the application of pressure. After all, your goal is to diminish the pain and not cause or increase it.

Disclaimer: The information provided in this article is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.
Read more at Buzzle: http://www.buzzle.com/articles/back-massage-pressure-points.html

What are Good Fats?

Despite the negative connotation attached to fats, not all fats are bad. In fact, our body needs them to carry out some crucial functions. We need them for some vital functions like the absorption of nutrients and the transmission of nerve impulses.

The lipid molecules are also required to build and maintain the cell membrane. About 60% of the human brain is composed of fats, and fats help maintain skin elasticity and eye functions. These macronutrients are also required to maintain heart rhythm.

Fats That are Beneficial for You

The term 'good fat' is mainly used to refer to the unsaturated fatty acids, which are classified as monounsaturated and polyunsaturated fatty acids. These healthy fats are not only required for maintaining the vital functions of the body, but they can also lower the risks of several serious health conditions. Both mono and polyunsaturated fatty acids and their importance are explained below.

Monounsaturated Fats
Monounsaturated fatty acids are liquid at room temperature, and they can be found in plant oils. The most important sources of these fatty acids are, olive oil, peanut oil, and canola oil. Apart from plant oils, they can be found in nuts, such as almonds, peanuts, pistachios, hazelnuts, and pecans. Avocados, pumpkin seeds, and sesame are some other good sources of monounsaturated fatty acids. These healthy fats can help lower the level of total, as well as the bad LDL cholesterol in the body. They can also increase the level of HDL cholesterol, which is good for the health of the heart and the cardiovascular system. Monounsaturated fatty acids are prized for their ability to lower the risk of cardiovascular diseases.

Polyunsaturated Fats
These are liquid at room temperature, and also at low temperature. This family of unsaturated fatty acids includes omega-3 essential fatty acids, which are known for their anti-inflammatory properties. The main sources of polyunsaturated fatty acids are flaxseed and flaxseed oil, corn, sunflower, soybeans, safflower oil, sunflower oil, walnuts, and fish like salmon, mackerel, sardines, herring, tuna, and trout. Fish are the most important dietary sources of omega-3 essential fatty acids. There are mainly three types of omega-3 fatty acids, which are known as alpha-linoleic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Omega-3 fatty acids are known to lower the level of LDL cholesterol, prevent inflammation, and maintain a healthy nervous system.

Omega-6 fatty acids are another family of unsaturated fatty acids. These fatty acids can be found in corn oil, safflower oil, wheat germ oil, sesame oil, and almond and walnut oil. Recent studies have highlighted the importance of maintaining a balance between omega-3 and omega-6 fatty acids in the diet. This is because, omega-3 and omega-6 fatty acids have been observed to work in opposite direction. Omega-3 fatty acids are known for their anti-inflammatory properties, while omega-6 fatty acids are pro-inflammatory. Therefore, a right balance between the two is required for maintaining the health of the heart, joints, and the skin.

Fats That are Harmful for You

The fats that are considered to be harmful are saturated and trans fats. They are known to raise the risk of heart and cardiovascular diseases by increasing the level of LDL cholesterol in the body. The most common sources of these harmful fatty acids are animal fats, excepting fish oil. Beef, pork, lamb, chicken, as well as whole milk dairy products like cream and butter, also contain saturated fatty acids. However, low fat dairy products are regarded as healthy, and so, they need not be avoided altogether. Other sources of saturated fatty acids are coconut oil and palm oil. On the other hand, trans fats are created by the hydrogenation of fats or vegetable oils. These can be mainly found in baked goods, processed and fried foods, cookies, candies, and vegetable shortenings.

Now that you know the sources of healthy fats, you can include them in your diet with the assurance that they are going to promote your health. However, keep in mind that you are not supposed to get more than 30% of your total daily calories from fats.
Read more at Buzzle: http://www.buzzle.com/articles/what-are-good-fats.html

Ab Workouts to Lose Belly Fat

The fashion of having great abs and a lean stomach is still there and looking at the current scenario, I think it's going to be there for a long time. Most people today, especially young adults, are bitten by the fitness bug. They want great attractive bodies but they normally forget that a good looking body requires a lot of hard work and dedication while exercising. It's always helpful to know about the different exercises for different body parts, one of them being ab exercises for the stomach. Today, the main goal of any individual is to have perfect abs and this can be achieved if you practice ab workouts religiously to lose belly fat.

Ab Exercises to Lose Belly Fat

Every year, many of us vow to get rid of belly fat and also work on getting those six pack abs. The main reason for getting a lean stomach or six pack abs is very simple; you feel good about yourself, your self-esteem increases, you have an attractive body to flaunt and everyone wants to know who you are. So, here are some of the best ab exercises to lose belly fat.

Plank
Take a push up position with your elbows and bend your entire body weight resting on your arms. Once your body is positioned in a straight line, hold back your abs for 40 seconds and release it. Rest for 10 to 20 seconds and perform it again. You can repeat this exercise 3 to 4 times.

Reverse Crunch
One of the best ab workouts to get rid of belly fat is the reverse crunch. Lie down on a flat bench with your knees bent and your legs raised above. For maximum stability, you can grab the bench with your hands and using your ab muscles, bring the knees closer to the chest. Hold this crunch position for a few seconds and perform 10 to 15 reps in each set.

Side Plank
An easy workout to lose belly fat is by performing the side plank exercise. Take an exercise mat and lie down on your left side, raise your hips with the help of your left forearm until your body forms a straight line from your shoulders to ankles. Now contract your abs and hold this position for 30 seconds. The side plank exercise should be performed 3 times with each hand.

Vertical Crunch
Start this effective ab workout by lying down straight on the exercise mat and raising your legs towards the ceiling. Place your hands behind your head for support and now put pressure on the abs by lifting up your shoulders from the mat. Perform 8 to 10 reps in each set.

Climber with Hands on Swiss Ball
Again take a push up position but this time, place your hands on an exercise ball. Pull your abs in and slowly raise your right leg towards your chest. Keep your knee elevated for few seconds and lower it slowly. Now do the same with the other leg. Perform at least 12 reps for each leg.

Exercise Ball Crunch
The main aim of the exercise ball is to give you a lean stomach without placing too much pressure on the back. Lie down on the exercise ball by placing it below the lower back. For additional support, place your hands behind your head. Now increase the resistance on your abs by raising your torso, and as you come up, make sure you maintain the balance of the ball. Hold this elevated position for few minutes and then come back to the original position. Perform 10 to 12 reps in each set.

If you really want to shape up your abs, these are the exercises that you should follow religiously. Just remember that without a proper diet and an intensive cardio workout plan, these ab workouts won't make much of a difference.
Read more at Buzzle: http://www.buzzle.com/articles/ab-workouts-to-lose-belly-fat.html