Countdown To Summer Fitness Challenge!

Countdown To Summer Fitness Challenge! How To Get Fit And Lose Weight In 6 Weeks.

By Pamela Jewell, M.Ed., Ed.S

How about those fabulous bike rides in the park! What about grilling barbeque on the deck? Are you down for a little surfing and tanning on the beach? Summer will be upon us in less than six weeks. Not only do we want to enjoy the warm months that are rapidly approaching, we want to look like we are enjoying them.



It doesn’t matter if it is ten, twenty, forty, or seventy pounds, just get started!



Weight loss should be slow and steady, while focusing on cutting calories and increasing exercise. It is important to refrain from overexerting yourself. Weight loss takes time.



I have never been one to acknowledge or accept the idea of dieting. The true meaning of dieting is counting and managing your calories for a specific amount of time in order to reach a target weight goal. This concerns me because it is temporary. What happens when you resume your normal eating habits? You gain weight!



I believe in making a complete paradigm in the way we think about food. You can do this by establishing good eating habits. Why not establish a habit of consuming 500-600 calories for breakfast instead of 1,500? If you replace muffins, bagels, pancakes, sausage, grits and bacon with fruit, turkey bacon, cottage cheese, grain cereal, or yogurt, you will probably find yourself 10 pounds lighter on breakfast alone. Do the same for lunch and dinner and lose an additional 10-20 pounds. Wait until you add exercise into the equation.



Exercise for thirty minutes per day, four to five times a week and watch additional pounds drop.

Of course, this takes determination and discipline. Yet, habits are habits. Once you get used to a routine of eating certain foods, it becomes second nature. Weight management not only helps you look better, but helps you feel better. You will begin to notice an increase in energy and an improvement in health.



It is important to monitor the amount of cholesterol you consume. Diets high in cholesterol can lead to heart disease, heart attacks and stroke. Be sure to get a cholesterol screening on a regular basis. Eat fish at least twice a week, preferably those with darker flesh, such as, salmon, herring mackerel, and lake trout. They are high in Omega-3 fatty acids, which lower blood cholesterol.



It is also important to eat foods that will not contribute to high blood pressure. Limit your alcohol intake to less than two drinks per day, limit your salt intake, and reduce the saturated fat in your diet. Saturated fat can be found in animal products like milk, cheese, and meat. Let go of the cigarettes or tobacco products! Smoking increases your risk of heart disease and stroke.



Try nonfat yogurt, salsa, or nonfat sour cream instead of sour cream or butter on baked potatoes. Try substituting fresh vegetables and tomatoes sauce for creamy sauces, when eating pasta.



Substitute basic breads and cereal grains for bagels, muffins, and croissants.



A diet high in fruits and vegetables will help you ward off cancer and other diseases because of the cancer-fighting agents contained in them. They contain a lot of fiber and a diet high in fiber decreases your risk of developing colon cancer and other types of cancer. Fruits and vegetables also contain Vitamin A (beta carotene) and C, both of which contain cartenoids and antioxidants.



Cartenoids can also be found in dark leafy vegetables, carrots, cantaloupe, papaya, sweet potatoes, and tomatoes. Additional sources of Vitamin C are strawberries, oranges, broccoli, peppers, and tomatoes. It is always best to lightly steam your vegetables. The closer they are to being raw, the higher their nutritional value.



People have asked me how exercise can give you energy. It seems as though it takes your energy away because you utilize so much energy when you exercise. This is the farthest thing from the truth. The more you exercise and lose weight, the more energy you get and keep because you are carrying less weight, which takes less energy. The more you exercise, the more you are able to exercise.



After you get your weight to a manageable level, monitor or keep a close eye on it. Weigh yourself everyday. That way, you can take measures or do things to nip sudden weight gain. If you find yourself five or ten pounds heavier than your target weight, you should cut back immediately. It becomes a problem when we wait until we are 30, 60, or 100 pounds overweight. It can feel like you’re fighting a losing battle when your weight gain has become too extreme.



It is a good idea to make a list of different ways to incorporate walking into your daily life. If you live near a metro transit station, drive there, park your car and ride the train and walk to work. If you are a new mother, get a stroller that will enable you to burn calories while you are walking your baby. Why not take the stairs, instead of the elevator? You would be surprised at how many calories you can burn by gardening, swimming, skating, hiking, and dancing. Believe it or not, you can have fun while losing weight. Exercise, along with a positive attitude, and a healthy diet will help you to manage your weight and improve your health. Exercise does not have to be rigorous to be valuable. You will probably do yourself a disservice by exercising too hard. Take it easy. Just gradually build up your resistance to a manageable level. Always remember that if you can not talk and walk at the same time, then you are walking too fast.



If you have any of the following health problems, it is a good idea to talk to your doctor before beginning any exercise program.



• Heart trouble

• Dizziness or faintness

• Chest pains

• Diabetes

• High blood pressure

• Arthritis



How to prepare food for a good diet and low calories:



• Eat Fish at least twice a week, preferable baked, broiled, or grilled. Reduce serving size to 2-3 ounces.



• To reduce fat, use lean poultry and fish, as well as, lean cuts of meat such as top and bottom round and tenderloin. Avoid second servings. Feel free to replace some meats with beans or grains.



• Eat at least three to five servings of fruit and vegetables a day. Fruit like kiwi, figs, apples, raspberries, and blueberries are high in fiber and nutrition. Vegetables such as, broccoli, brussel sprouts, beets, cauliflower, carrots, spinach, chili peppers, red bell peppers, squash, sweet potatoes and tomatoes have high nutritional value and are great anti-oxidants (contain cancer-fighting agents).



• Eat whole-grain, whole-wheat bread, pasta, tortillas, and cereals daily



• Eat cooked dry beans, peas, and lentils regularly



• Eat popcorn with no added oil, salt, or butter.



• Drink skim milk or 1% milk



• You should drink at least 24 ounces of water per day, especially since you will be exercising.



• Limit the oil you use for cooking



• Steam your vegetables or sauté using wine or a half teaspoon of oil



• Use herbs and spices for seasoning, instead of sauces and butter



• Salads should be eaten with fat-free dressing or a combination of red wine vinegar and oil



• Drink a glass of water in the morning when you wake



• Limit your consumption of lean, red meat to no more than four times per month



Copyright © 2006 by Pamela Jewell, M.Ed., Ed.S.



About the Author: Pamela Jewell, M.Ed., Ed.S., is an educator and nutrition expert. She is the owner of Jewell Enterprise, LLC. Visit Books for Thought to receive a quarterly newsletter for free tips on healthy living. Click ‘Healthy Living’. We presently have a “buy one.



Source: www.isnare.com

Why Eating More Often Will Help You Lose Weight

Why Eating More Often Will Help You Lose Weight
Fitness


People will often look at me in disbelief when I tell them they are not eating often enough. The logical mind wants to think, "If I skip meals ... I am bound to lose weight." WRONG!!!!! There has been a ton of research that has proven, beyond a shadow of a doubt, that the body gears down and hangs on when put under this type of stress. I call it "starvation mode." When your body isn't receiving nutrients every few hours, your metabolism drops into low, low gear; basically, the rate it maintains while you are asleep. In that state, your body is ultra-conservative. It uses energy very efficiently, and if any nutrients come in, they are immediately stored for fear that it won't be getting any more for another long period of time. Hence, you will not lose weight and, in fact, may even gain. On the other hand, if you were to begin eating 5-6 small meals every day, in a week or two your body will be convinced that "more nutrients are always coming ... on a regular basis", and you will begin to drop weight almost effortlessly. Hard to believe but it’s true. Now, an important key is to eat the right small meals every 2-3 hours. You can't be eating fast food or double fudge brownies and expect the weight to fall off. Of course you need to eat a balanced healthy diet consisting of 7-8 servings of fruit and vegetables, 2-4 servings of grains, 1-3 servings of good fats, 2-3 servings of dairy and 2-3 servings of lean protein. The actual reality is that you will be eating more food then you have probably ever eaten but, because it is the nutrient-packed food that your body needs, you will lose weight with relative ease.
So, let's go through a typical day's food plan. 7 a.m. - 8 oz glass of purified water, 1-2 eggs, 1 slice hardy multigrain bread, 1-2 teaspoons all fruit, 2 slices turkey bacon, 1 cup decaf or green tea. Midmorning snack - 8 oz water, a small apple or 15 raw almonds. Noon - Ideally, this is your largest meal of the day with 4-6 oz lean protein, 2-3 servings of veggies, 1/2 sweet potato or 1/2-cup brown rice and more water. Afternoon snack - Warm or cold herbal tea, 5-7 Triscuits with a thin coating of peanut butter. Dinner - Very large mixed green salad with all the fixings, put 2-3 oz. of lean meat on it and use balsamic vinegar and olive oil as dressing, more water. Evening - Finally, if you so choose, an evening snack of a small container of no-fat yogurt or 5-7 strawberries cut up and mixed with 1/3 cup of no-fat cottage cheese and, of course, more water.

This may seem challenging at first, but over the course of a week or two, as you settle into this food regimen, you will notice that your energy level will markedly increase, you will not have sugar or non-healthy carb carvings and you will sleep much more soundly. Give it a try, and mark my words ... you are going to feel wonderful and lose weight to boot. Click on Fitness Tips for more information

Small Changes In Your Diet Can Make a Big Difference

Small Changes in Your Diet Can Make a Big Difference
Fitness, Health, Self Improvement


If you are one of the millions of people who ever tried to lose weight, then you know how hard it can seem to actually accomplish this goal. With countless numbers of diet plans out there promising fantastic weight loss results and all the hype about the thousands of “miracle” weight loss pills, powders and drinks, it’s no wonder weight loss can seem to be quite the challenge.
Wouldn’t it be nice if there were a way to be able to start to slim down without having to completely change everything about the way you eat and/or relying on diet fads and gimmicks? Well, read on and you will see that by just making some small changes, you can make some big strides in your effort to lose weight.

As a rule, we all know that too much fat in the diet is one of the major culprits in causing overweight problems in people. While that means fat intake should be cut down, it does not mean it can’t be replaced with some better choices that pack fewer calories. For example, take the mayo off the sandwich and replace it with mustard. You cut off 100 calories per serving, all from fat, and replace it with zero calories per serving with no fat at all. Use fat-free cheese instead of regular cheese. Again, you will be replacing 45 calories per slice at 40 calories from fat with 30 fat-free calories. The sandwich is still the same size, but you cut over 115 extra calories off of it.

EAT MORE BREAD If you eat more bread, you are increasing your carbohydrates and eating less fat as well. In one study, a small increase of bread in the diet led to a 4% decrease of fat consumed. Depending on your overall calorie needs daily, this could mean you’ll be eating more carbohydrates per day, but it is the reduction of fat and the overall reduction of calories that make you start to lose weight. The right balance of carbohydrates, proteins and fats in the proper calorie range determine energy levels and whether you’ll lose weight and maintain a healthy body weight.

EAT MORE VEGETABLES These foods are great sources of vitamins, minerals and antioxidants and are also low in calories and high in fiber. These foods are filling, nutritious and great for people trying to lose weight. When your parents used to say “make sure you eat all of your vegetables” they were right.

EAT MORE FRUIT Just like vegetables, fruit is high in vitamins, minerals and fiber. Also, fruit is naturally sweet and can satisfy the need for bad sweets, like candy. Try to replace desserts and snacks such as cake and ice cream with fruit at least half of the time and it will make a huge difference.

EAT MORE FISH AND CHICKEN Eating fish and chicken more often than red meat will reduce the amount of saturated fat in your diet. Too much saturated fat in the diet has been shown to cause atherosclerosis (artery blockage) which leads to heart problems and eventual failure. Skinless chicken breast and most fish are very lean and only contain small amounts of fat, not enough to worry about. When you eat fish, besides lowering your fat intake, you also increase your intake of omega-3 fatty acids which has been shown to promote a healthy heart. Fish is the best source of omega-3 fatty acids and you don’t have to eat fish every day to get a good benefit from it. USE CANOLA AND OLIVE OILS These oils are good sources of monounsaturated fat which is the best kind of fat because this kind of fat increases the good cholesterol (HDL) in your body and lowers the bad cholesterol (LDL).

Sometimes it may seem to be a long road to weight loss but the length of the road is not nearly as important as how smooth the road is. By making small, gradual changes to your eating habits, you will find your road can be smooth as well.


Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: http://www.mrgymfitness.com

ABsolute Abs for Females

ABSolute Abs For Females
FACT: The only way to have your abs show through and look sexy and shapely is to remove the layer of fat that is covering them. No Abs machine, electrical device or 100’s of sit-ups will do that.

All of my clients, even those who have bad backs follow a simple 3-4 minute routine that I put together for them and by following the ratio balanced food plan and the proper resistance and cardio training program I send them, their fat melts off and viola’ you can see their abs.

Here’s something for you. You don’t even need to do abs exercises in order for them to show through. Just follow a ratio balanced food plan, do proper resistance & cardio training and as the fat melts off around your mid-section your abs will naturally show through.

The main purpose of a individual doing abs is to maintain strength and balance between the abs and low back so your core is kept strong.

For the female who wants to tighten, tone and strengthen their abs your entire routine should take no more that 3-4 minutes.

When I am doing consulting work in gyms I see these abs classes that are 30 minutes long and I wonder, “what the hell could they be doing for 30 minutes”?

When you do your abs routine correctly, there is no reason why your routine would take longer than that. The whole idea is to work your abs hard and fast (of course with perfect form).

I often get asked…, “I do hundreds of reps of abs exercises 5 days a week and I still can’t see my abs, why…? OR How do you get perfect 6-Pack abs?

The answer is so simple that it may surprise you. Simply add MORE CARDIO, in your target heart rate zone, to your exercise program and make sure you change what you are doing on a consistent basis. That’s right! Maybe add a session or two of “H.I.I.T.”(High Intensity Interval Training) each week. And it’s super important that you are eating each meal in the proper ratio of carbs to proteins to fats.

Let me explain why sit-ups and crunches alone will not give you lean, well-defined abdominals. See, when toning a muscle, you can target specific muscle groups with certain exercises. For example, doing arm curls with dumbbells will tighten & tone your biceps muscles. But when you’re trying to burn fat, you have no control over which part of your body the fat will come off.

What should you do?

Remove the layer of fat with cardiovascular exercise in you target heart rate zone, follow a resistance training program designed with your goals and body type in mind so you burn a lot more calories at rest and a proper, balanced food plan. Then do the abs exercises to tighten and firm the muscle. By doing this you’ll gain the best abdominals of your life! Also, noteworthy, is that when training your abdominal muscles, there is a certain sequence to follow to receive the maximum benefit of your efforts. Here is how it should go:

Lower abs in the form of a reverse crunch Sides (some sort of twisting motion without weights) Upper abs with some sort of crunch Direct Obliques (do not use any weights for this!) Side crunches

Read how Alexis got carded at a Miami Night club…(I think you’ll like this, it’s cute)

“…I was going to the Clevelander Night Club in Miami and the bouncer at the front door cards me. I say to him I’m 29, I haven’t been carded in years. He says, I need to see your id to make sure your old enough to be carrying around that six-pack. I didn’t know what he meant until he pointed at my abs. I had a half shirt on and my abs were showing. It made me smile.” Alexis Garcia, Ft. Lauderdale, FL

The article was written by John Piacentino who is President of Advanced Fitness. John is a Female Fitness Specialist who has been training females for over 16 years and is certified by The National Academy of Sports Medicine, FreeStyle (which is a specialization certification for fast female fitness results) and Mom’s In Motion (another specialty certification for pre-natal and post partum females). John is the author of one of the hottest e-books, Absolute Abs For Females and 6- Week Fast Female Fitness Results Program E-book (a complete, step-by-step workout and food plan designed for females who want to reduce cellulite, lose 5-8 lbs and 7 or more inches in 3-weeks). Free reports are available at http://www.onlineadvancefitness.com

Are your Thoughts About Your Body Holding You Back From Success?

Are Your Thoughts About Your Body Holding You Back From Success? by Christopher Guerriero


When someone joins my personal coaching program, one of the first things I ask them to do is to describe exactly what their body is going to look like once I help them reach their goal weight. I ask them to do this in writing - not over the phone, and here's why...

Deeply imbedded negative thoughts are what cause us to have difficulties in any weight loss or health enhancement program - in fact, our past failures can almost always be traced back to negative thoughts that we didn't even realize we had.

Most of our negative thinking comes out when we write things down on paper (or on the computer).

I challenge you to write out 10 brief descriptions about how your body will look in 30 days if you were coached by someone like me - someone who knows exactly how to transform the human body no matter what stage of the game you're currently at.

Go ahead, take a moment and write out what your face would look like, what your arms would look like, what your legs and your butt would look like - would your skin look different, would your muscles be tighter, would you be leaner - detail everything, then come right back.

Did you do it?

Make your list now before reading any further - I want you to walk away with some profound knowledge of yourself when you're done reading this article. OK, now that you have your list, let me show you something that you can use to judge whether or not you've been causing yourself to fail in your attempts to lose weight and keep it off.

Here are some examples of statements that a good friend of mine used to have before he and I began working together - statements that were literally holding him back from success:

Face-more chiseled features, no double chin, no doughy jowls or puffy cheeks, no bags under the eyes.

Other than improved facial shape, I really have no complaints at all about my face, hair, eyes, nose, ears.

Neck-no double chin or "wattle"

Chest-no gynecomastia (womanly breasts), muscular instead. Look, ma, I can see my ribcage and pectoral muscles instead of a soft mattress of flab.

Arms-hard sinewy curves instead of soft breadsticks. Seeing veins and muscles instead of smooth fat.

Abdomen-are there really abs hiding in there? They've never made an appearance in 50 years! It'd be nice to have a tight waist not uncomfortably sliced by too-tight underwear.

Legs-less of a conical shape, more elongated and solid. Although my calves have always been rather large and firm-my best body part, next to my brain.

Buttocks-less sag, more form Back-could be a lot less hairy, would be nice to see a "V" shape instead of a truncated pyramid.

Can you see why he might have had a few troubles in the past reaching his goal?

But I'll let you in on a little secret - this guy is in great shape now and enjoying life more than ever, and he's a pleasure to speak with each week in our coaching calls.

Now here's a list from a woman who recently completed one of my coaching programs - this list was written out after our first session together - watch how positive every statement is:

WHAT MY BODY IS GOING TO LOOK LIKE

-----------------------

my face will be thinner, more defined

my posture will be great all of the time

my legs will be free of cellulite and extra fat

my butt will be sculpted and defined

my abs will be tight and defined

my arms will be cut and defined and strong and sexy!

my chest will be lifted and shapely

my back will show definition and be sexy!

I will feel the urge to walk around naked all the time! (around my house and my husband, of course)

I will walk confidently knowing that I look great!

I will compliment my awesome body with cool clothes that show it off

I will wear a bikini from now on!!! No shorts over the bottom!

I will wear those short shorts I have sitting in my closet my skin will be clear

I will be unbelievably beautiful and sexy!!!

When making your list, make sure to avoid using any negatives, and have fun with this exercise - the short time you take out of your day to make your list will save you tons of time and frustration in the near future.




About the Author
Christopher Guerriero is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning 'Maximize Your Metabolism' system. To learn more about this step-by-step program, and to sign up for FREE how-to articles and FREE teleseminars, visit: Maximize Your Metabolism.

Healing Your Emotional Relationship with Food

Healing Your Emotional Relationship with Food by true2you

The other night I lay in bed watching Oprah’s 20th Anniversary DVD collection – a gift given to me by my best friend. Story after story of incredible people that have touched and changed the life of Oprah caused my tears of inspiration to flow. One particular person I really identified with – the story of Rudine. Rudine suffered severely from anorexia nervosa. She wanted so badly to battle and win this condition, but her emotional relationship with food and herself was so damaged.



You see, I can identify with this woman because at the age of 13, I came face to face with anorexia nervosa. It followed two very painful events in my life. Looking back, I now understand I was unable to cope with all the emotions I encountered. The anger and hatred I felt – because I could not outwardly express it – was turned inward. I began to hate my body and food became the enemy. I exercised like crazy and eventually ate only 1 small meal per day. After finally breaking that cycle, I swung to the other extreme and began to binge eat late at night. Other things replaced food until, at the age of 21, I got serious about facing and healing my emotions.



I share this with you because I think it is important to understand the devastating effects our relationship with food can have on our health. Maybe you’ve never suffered from anorexia nervosa, bulimia or obesity, but your emotional relationship with food is still worth examining. In an ideal relationship with food, you eat when you’re hungry, and you eat the healthy foods your body needs. Your body weight is healthy and you aren’t experimenting with the latest diet. Healthy eating is your way of life, and your physical wellbeing reflects that – not just your body, but your energy level, mood and internal health as well. So come on this journey with me and let’s explore some of the common emotions or situations that can trigger unhealthy eating. Pay attention to whether any of these strike home for you. If so, try substituting some of the alternatives I suggest so you can begin healing your emotional relationship with food.



Angry Eater: When you are very angry with yourself or someone else, do you turn to food? Maybe you’re mad because you made a mistake and so you beat yourself up with food. Try confronting and expressing your anger in a healthy way, and then forgive and let it go.



Stress Eater: According to Dr. Phil, “when you are under stress, your body releases hormones that automatically stimulate your appetite and set off cravings, prompting you to eat huge quantities of fattening food”. Take 15 minutes of quiet alone time or a 15 minute brisk walk instead.



Convenience Eater: You don’t have time or don’t feel like making something healthy to eat, so you grab whatever is convenient – fast food or take home, chips, donuts, etc. Keep healthy and convenient foods around the house and at the office – fruit, granola bars, Lean Cuisines, string cheese, and yogurt.



Tired Eater: Morning comes around or the afternoon energy runs out and you need a kick of sugar to keep you going. You load up on cookies, cake or other sugar snack foods and you’re off and running until you crash. Try getting 8 hours of sleep at night, exercising regularly, taking vitamins or taking a short cat nap.



No Waste Eater: Were you taught to never waste food? Were you reminded of all the poor children that had nothing to eat? Now you cannot bring yourself to leave anything on your plate or throw away any food. Put smaller portions on your plate. Give yourself permission to stop eating when you’re full. Work in a homeless shelter serving food or give food to the poor so you don’t feel guilty.



Self-Disgust Eater: You look at yourself and hate what you see; you eat or deprive yourself of food to mask the feelings you have, and so starts the cycle of abuse. Work on loving yourself in every way you can – pamper yourself, repeat positive affirmations, stick up for yourself. Invest in gaining confidence and self-esteem.

Boredom Eater: This is me. I don’t feel like doing laundry or cleaning the house. I’m tired of working, playing cars or watching TV. It’s cold outside and so I open the food cabinet. Hmmm. I wonder what I can eat. Get creative and find something fun and different to do. Switch projects and start something new. Make a phone call to a friend.



Fear of Intimacy Eater: Do you eat to hide yourself and avoid getting too close to someone? Sometimes reaching out to people can be a very scary and hard thing to do. Maybe you’ve been hurt too many times by loved ones. Seek help to heal your pain. Search for supportive and loving people that you can depend on. Take baby steps to reach out and trust someone.



Hopeless Eater: Have you just completely given up? Maybe you’ve tried too long to lose weight or given too much to your marriage, and nothing seems to change. You feel hopeless and so you just say, “Who cares? I’m just going to eat whatever I want”. Or maybe you’ve lost your appetite all together. Change your thoughts. Focus on the positive and keep a gratitude journal. Look for the bright side of everything. Search for the sunshine and you will find it.



“See Food” Eater: You know the saying, “I’m on a seafood diet. I see food and I eat it”. Are you the type of eater that constantly grazes? If the food is in front of you, you eat it without really thinking about it. You may or may not be hungry – it’s just a habit. Graze on low-fat and healthy foods. Keep the fattening foods at the grocery store. Work on being more conscious of how much food you are taking in.



Social Eater: You love to be around people and what better way to spend time with friends than going out to lunch or dinner. Socializing is great! Eating out is expensive and not always very healthy – not to mention the additional calorie intake. Add a couple glasses of wine and you’ve consumed in one meal what you should have for the day. Limit your social gatherings at restaurants to once or twice a month. Start a walking group with friends. Participate in a movie or book club. Have a board game night and serve soup and salad.



Comfort Eater: Sadness or loneliness threatens to swallow you up. Depression seems to be your best friend. Food is your source of comfort. Somehow you feel better after indulging in your favorite meal and dessert. Until the feelings strike again. It’s time to face your sadness or loneliness. Maybe you need to grieve the loss of someone or something. Perhaps you need to reach out more to a community of people. Developing a relationship with God may supply the consolation and companionship you need.



Whatever your relationship with food, ask yourself if it’s a healthy one. Facing your emotions head on is the only way to heal them. Denial only causes your feelings to go away temporarily. When I watched the story of Rudine on Oprah, a recovering anorexic pleaded with her to feed her brain and give herself the nourishment that it needed. With sad-filled and hopeless eyes, Rudine simply said, “But how?” Isn’t that the essential question we are all faced with when making change? How? Change starts with awareness. It’s fueled by desire and commitment. And it ends with taking action. Take the steps you need now to develop a healthy relationship with food.



Lori Radun, CEC – certified life coach for moms. To receive her FREE newsletter and the FREE special report “155 Things Moms Can Do To Raise Great Children”, go to http://www.true2youlifecoaching.com



Article Source: ArticlesOn.com

I ran across this cool tool on Nutrisystem.com called My Virtual Model. If anyone is intersted you can register for free on the site, then log in and click "My Virtual Model" at the top of the page to create your own model.

Starting Weight 181

169 as of 5/15/2006

Body Wrap Treatments--Can Body Wraps Really Help You Lose Weight?

Body Wrap Treatments - Can Body Wraps Really Help You Lose Weight?
By Ian Mason

Can the body wrap treatments that luxurious spas offer really help someone lose weight? Yes they can, but they can’t help you with fat loss. These glorified sweat suits are supposed to make you lose a minimum of 6 inches after a simple one hour session. They often claim to heal various skin problems, to detoxify the body, treat acne, improve circulation, alleviate muscle and joint pain, and tighten the skin, but they offer little more than the discomfort of dehydration since that is all that is happening. This is no different than wearing a sauna suit during your workout, which is only asking for extreme dehydration and coronary trouble. Really, it’s no different, just substitute the suit for temporary mummification with clay and epsom salts smothering your skin. The skin needs to be exposed to air in order for it to evaporate and effectively cool the body down, otherwise your body keeps gushing sweat in a desperate attempt to restore normal body temperatures. So, don’t be surprised if you drink back all of your “lost inches” within a few days, if not within the same day, because that is exactly what will happen.

Here’s how body wraps claim to work. You first apply bandages or wraps that have been dipped in your choice of substance. Many use sea clay, while others use seaweed, herbal mixtures, mineral mixtures, or aloe vera. Once you are wrapped, this is when your pores begin to open and the detoxification process begins. The aforementioned substances are what “absorb” all of the impurities. Next comes the second stage of the process, often times called squeezing. This is when the bandages come into play. At this point, the empty ”interstitial spaces”, which are nothing more than small compartments between the cells, are now mashed together in order to create a tighter, smoother look. Some claim that if you can maintain the compacted shape then your cells will actually adapt to the new shape. And voila! You are now thin! Right??? It’s not quite so easy unfortunately.

One thing that is amusing about some of these products is that they recognize the importance of staying hydrated before, during, and after the body wrap session, which is great, but they also like to remind the buyer that you can have several a day and be fine. So, in other words, as long as you get wrapped several times a week, you will never see your body return to its actual shape. It’s a lot like those memory foam balls. As long as you periodically squeeze it, the ball will never return to its original shape. It’s just too bad that it will often cost you as much as $110 for only 32 treatments. That is the price and the approximate treatment number as given by www.bodywrap.com.

As far as how often one decides to wrap, this could mean once a week for some, while many companies like to clarify that it is perfectly safe to even have several wraps a day. Let’s take the middle ground. If one were to have four wraps a week, then you would be paying $660 a year for virtually nothing. It’s an expensive game of pretend when you could go join Gold’s gym and pay about $35-45 a month. It is certainly cheaper to do honest, hard work to lose the weight as opposed to the other option of mummifying yourself for an hour a day covered in fancy mud only to achieve empty, fleeting results. To me, it’s a no brainer.

Learn more about which is the best diet for your permanent weight loss at PhenForum.com, the best site about Phentermine and healthy weight loss online! Join our support group to find a weight loss buddy. Learn how to lose weight and keep it off forever.

Article Source: http://EzineArticles.com/?expert=Ian_Mason

Pillates--A Complete Mind and Body Experience

Pilates - A Complete Mind and Body Experience by Charles Kassotis


Pilates (pronounced Pi-LOT-eez) is considered a mind and body exercise. It originated with a man named Joseph Pilates back in the early 20th Century. He was a German national living in England; he was also a boxer and performer. He had studied and apprenticed in learning yoga and Zen exercise techniques, as well as learning about the physical training regimens practiced in ancient Rome and Greece. He developed a set of exercise and invented special machines on which to do them. When he was interned at a camp during World War I, he began showing his fellow internees the exercises. After the war, he and his wife, Clara (a nurse), incorporated the exercises to help injured and ill patients. Much of the machinery remains the same today, and home videos offer simple exercises in Pilates that do not make use of the machines, or use bands to help imitate the use of machines.

One of the main focuses of Pilates is to work with balance, and with strengthening the core inner muscles of the abdomen and the back. However, there are Pilates exercises to strengthen every muscle in the body. Concentration on holding specific poses and working certain muscles ensures that you become stronger, helping you burn more calories and tone your body. Additionally, breathing is important in Pilates, as it helps you maintain your focus. As you do Pilates, you will notice similarities to yoga in some of the movements and concepts.

When one practices Pilates regularly, it yields many benefits. Increased lung capacity, from the steady, deep breaths that one takes as one exercises is one of these benefits. Circulation is also improved. Strength and flexibility are gained, as well as balance, posture, and strength in the body's core. Pilates can also help build bone density and improve the health of one's joints. Mental benefits include an increased awareness of body, stress relief, feelings of well-being, more energy, and sharper thinking skills.

While many people go to the gym to work on machines with professional instructors, it is also possible to receive some of the benefits at home. Poses and exercises done sitting, standing, or laying down can help you increase strength and balance. However, you should be careful when doing the exercises at home with a video or DVD. You might sustain injury if you do not do the exercises correctly. Working with a trainer initially and then moving to doing exercises in your home can help you get an idea of the proper way to exercise, and allow you to do so on your own without sustaining hurt.

Pilates has been used among sports trainers and by dancers for years. It is only recently that it has been widely used among the public. Additionally, some of the techniques are used in physical therapy and rehabilitation, as the resistance can help patients regain strength and balance. Because of its focus on mindfulness of the body, and because of its ability to increase mental alertness, Pilates is considered a mind-body exercise program. However, unlike yoga, tai chi, and Zen practices, it does not have a spiritual element.


About the Author
Learn more about the origins of Pilates, and how to find Pilates instruction by visiting Pilates Intro

Ab Myths and Facts

Ab Myths and Facts by Joseph


Myth#1 Abdominal exercises will remove fat in my midsection.
Fact: You need to remove excess fat around your stomach in order to see your abs. The only way your going to do this is with a low-calorie diet and a weight-resistance program while adding cardio exercise. Ab exercises will develop muscles, but they'll still be under your fat.

Myth#2 It takes hundreds of crunches to get ab muscles in shape.
Fact: Abdominal muscles are like any other muscle, they don't respond to hundreds of repetitions. When you can easily do 15 reps of any ab exercise, you need to switch exercises or add resistance.

Myth#3 You have to train your abs everyday if you want a six pack.
Fact: Ab muscles can be over-trained just like any other muscle. You need to give your six pack abs enough rest to recuperate. Over-training will result diminished gains and soreness.

Myth#4 Men and women should train their abs differently.
Fact: Men and women all have muscle, which is trained the same way. If a woman wants a sexy midsection, then she's going to eat correctly, follow a cardio program and train her abs the same way a man would.

Myth#5 If I stop training my abs they'll turn to fat.
Fact: Muscles don't turn to fat. If you stay active and watch what you eat you'll keep your abs even if you stop training. But if you stop exercising and start eating junk, your abs will disappear.

www.get-six-pack-abs.com


About the Author
www.get-six-pack-abs.com

How to Enjoy Your Favorite Food Without Gaining Extra Pounds

How to Enjoy Your Favorite Food Without Gaining Extra Pounds by Hope Elpis

Every day we hear a lot about nutrition, dieting and healthy living, and see pictures of lucky people who have managed to loose a dozen pounds and now smile to us from the cover of a glossy magazine. However, the question is how do you eat your favorite food and not gain extra pounds?



Adhere to the following tips and you will have an admirable waistline.



First of all, use small plates. You cannot put much food on a small plate so you will not overeat.



Secondly, make pauses between bites. Your brain needs some time to realize that you are full.



Thirdly, it all comes down to will power. Do not allow yourself to overeat. No matter how strong your desire to get one more serving may be, do your best to overcome the temptation. You will be glad you did!



Fourthly, keep moving! Use every opportunity to walk. If your workplace is not far from your house, do not take a bus or get off the bus one stop earlier and walk the rest of your way. Enjoy dancing to your favorite song. This will cheer you up and keep you fit. Do some housework. Even when you tidy up your room, wash your car or work in the garden, you burn calories.



Fifthly, set small goals. Do not try to lose a dozen pounds in one week; be realistic. You did not gain all the extra weight in one week, so it is impossible to lose it so quickly. Aim to lose one-two pounds a week. Start a diary and track your progress. Each time you reach your small goal, you will be motivated. Do not forget to award yourself (just do not use food for this). After all, Rome was not built in one day.



This article is courtesy of Actabit Weight Loss Journal and may be freely used with proper credits.



Actabit Weight Loss Journal (http://www.actabit.com) provides weight loss, nutrition and fitness information, news and tips. Offers articles and recommendations on healthy eating tips and recipes for every day.





Article Source: ArticlesOn.com

The Top 13 Weight Loss Tips

The Top 13 Weight Loss Tips
by: Joan Winthorp

Get ready to lose 10 pounds!

By paying attention to the amount of food you eat, eliminating unnecessary sugar and fat from your foods and making sure you include absolutely delicious meals and snacks to keep your taste buds happy.

Use this easy-to-follow and super healthy diet plan to lose the first 10, the last 10, or any 10 in between! Because it’s a balanced and flexible program, you can stay on this diet as long as it takes.

Top Fast Secrets

1. Keep track of everything you eat and drink. No need to estimate calories – just write down the type of food or beverage and the amount.

2. Cut your fat intake in half, that means half as much margarine or butter on toast, vegetables and your muffin, half the mayonnaise on your sandwich, and half the oil in the pan when you saute foods. You get the idea!

3. Limit the sugar treats to three times per week maximum.

4. Include good sources of protein at meal, chicken, fish, legumes, peanut, cottage cheese, eggs or yogurt.

5. Eat at least one meatless lunch and dinner each week to reduce fat, increase fiber, and get yourself into the habit of building meals around whole grains, beans and vegetables.

6. If you’re not currently using skim milk, go down to the level of fat content in the milk you use. For example, if you currently use two percent, use only one percent. If you insist on whole milk, try two percent.

7. Eat at least two servings of fresh fruit every day. Choose whatever type of fruit is in season.

8. Instead of fruit juice for breakfast or snack, drink water. Add a slice of lemon or lime for zest.

9. Include two servings of vegetables with lunch and dinner, for a total of at least four servings per day.

10. Choose one to two servings of foods made from whole grains with every meal.

11. Shut off the TV whenever you eat – that includes meals and snacks. Studies show that we automatically eat larger portions when we snack in front of the tube, and typically those foods are high in fat and sugar, which means excess calories!

12. Choose calories you can chew – that means only calorie-free beverages (except for milk) Sodas are loaded with empty calories, and fruit juices provide less fiber and vitamins per calorie than the fruit they’re made from.

13. Plan ahead for meals and snacks so you know exactly what you plan to eat. Last-minute choice tends to be higher in calories and lower in satisfaction.

About The Author


Joan Winthorp is a fitness and nutrition expert. If you ever wanted to know if the Low-Carb-Diet works or does not - than the website at http://www.low-carb-diet-secrets.com was written just for you.

Decoding Food Labels to LOSE Weight!

Decoding Food Labels to LOSE Weight!
by Big "Fat" Lies Newsletter (for Weight Loss)


Whether you're concerned about cancer, cardiovascular disease, diabetes, or simply losing weight, you want to eat a healthy diet and focus on foods that are high in vitamins, minerals, and phytonutrients, and balanced in fats, carbs, proteins.

There is only one way to incorporate healthy foods into our diet and that is to make the decision to do it! Practical information about the nutrition and safety of the foods we consume is absolutely vital in making this decision.

One way to learn more about what we eat, is to snoop around the supermarket. Check-out package labels to see what manufactures are adding (or removing) from the foods we eat. Read the information on the package and start making comparisons to determine which foods are the best for YOU. Know about nutritional labeling and the sometimes sneaky ways that manufacturers have of hiding what is in the food. Know and understand ingredient declarations, how they are used, and what a few of the "technical" terms mean. Are the unfamiliar ingredients good or bad for your health?

Since 1994 food manufacturers have been required by the Food and Drug Administration (FDA) to include food labels (or Nutrition Facts labels) on product packaging so that consumers have accurate nutritional information about the food they purchase. But food labels are more than just a federal requirement - once you understand the information they provide, you can use food labels as a guide to planning healthier meals and snacks.

Food labels are required on almost all foods, except those that don't provide many nutrients such as coffee, alcohol and spices. Although some restaurants provide information about the food they serve, they aren't required to have labels. The FDA recommends that sellers provide nutritional information on produce, meat, poultry and seafood, but it's strictly voluntary.

What Is a Serving?

At the top of a food label under Nutrition Facts, you'll see the serving size and the number of servings in the package. The rest of the nutrition information in the label is based on one serving.

Calories, Calories From Fat and Percent Daily Values

This part of a food label provides the calories per serving and the calories that come from fat. If you need to know the total number of calories you eat every day or the number of calories that come from fat, this section provides that information. Remember that this part of the label doesn't tell you whether you are eating saturated or unsaturated fat.

On the right side of a food label, you'll see a column that lists percentages. These percentages refer to the percent daily values (%DV). Percent daily values tell you how much of something, whether it's fat, sugar or vitamin A, one serving will give you compared to how much you need for the entire day. It will help you gauge the percentage of a nutrient requirement met by one serving of the product. One way to use this section of the label is when you comparison shop. For example, if you're concerned with sodium, you can look at two foods and choose the food with the lower % DV. Are you trying to eat a low-fat diet? Look for foods that have a lower percent daily value of fat.

The %DV is based on how much or how little of the key nutrients you should eat whether you eat 2,000 or 2,500 calories a day. So if you eat a 2,000-calorie diet, you should eat less than 65 grams of fat in all the foods you eat for the day. If you're eating 12 grams of fat in your one serving of macaroni and cheese (remember that's one cup), you can calculate how much fat you have left for the day. You can use the bottom part of the food label in white to compare what you are eating to the % DV you're allowed for that nutrient, whether it's fat, sodium or fiber. If you need more or less than 2,000 or 2,500 calories, you'll need to adjust this accordingly.

Nutrients

Fat, Sugar, Sodium and Carbohydrate

The sections on a food label shows the name of a nutrient and the amount of that nutrient provided by one serving of food. You may need to know this information, especially if you have high blood pressure, diabetes or are eating a diet that restricts certain nutrients such as sodium or carbohydrates.

Food labels also include information about how much sugar and protein is in the food. If you are following a low-sugar diet or you're monitoring your protein intake, it's easy to spot how much of those nutrients are contained in one serving.

Vitamins, Minerals and Other Information

The light purple part of the label lists nutrients, vitamins and minerals in the food and their percent daily values. Try to average 100% DV every day for vitamins A and C, calcium, iron and fiber. Do the opposite with fat, saturated fat, sodium and cholesterol. Try to eat less than 100% DV of these.

Common Mistakes to Avoid When Reading a Food Label

Until you become accustomed to reading food labels, it's easy to become confused. Avoid these common mistakes when reading labels:

-A label may say that the food is reduced fat or reduced sodium. That means that the amount of fat or sodium has been reduced by 25% from the original product. It doesn't mean, however, that the food is low in fat or sodium. For example, if a can of soup originally had 1,000 milligrams of sodium, the reduced sodium product would still be a high-sodium food.

-Don't confuse the % DV for fat with the percentage of calories from fat. If the % DV is 15% that doesn't mean that 15% of the calories comes from fat. Rather, it means that you're using up 15% of all the fat you need for a day with one serving (based on a meal plan of 2,000 calories per day).

-Don't make the mistake of assuming that the amount of sugar on a label means that the sugar has been added. For example, milk naturally has sugar, which is called lactose. But that doesn't mean you should stop drinking milk because milk is full of other important nutrients including calcium.

Reading Label Lingo

In addition to requiring that packaged foods contain a Nutrition Facts label, the FDA also regulates the use of phrases and terms used on the product packaging. Here's a list of common phrases you may see on your food packaging and what they actually mean.

No fat or fat free - Contains less than 1/2 gram of fat per serving Lower or reduced fat: Contains at least 25 percent less per serving than the reference food. (An example might be reduced fat cream cheese, which would have at least 25 percent less fat than original cream cheese.)

Low fat - Contains less than 3 grams of fat per serving.

Lite - Contains 1/3 the calories or 1/2 the fat per serving of the original version or a similar product.

No calories or calorie free - Contains less than 5 calories per serving.

Low calories - Contains 1/3 the calories of the original version or a similar product.

Sugar free - Contains less than 1/2 gram of sugar per serving.

Reduced sugar - at least 25% less sugar per serving than the reference food.

No preservatives - Contains no preservatives (chemical or natural).

No preservatives added - Contains no added chemicals to preserve the product. Some of these products may contain natural preservatives.

Low sodium - Contains less than 140 mgs of sodium per serving.

No salt or salt free - Contains less than 5 mgs of sodium per serving.

High fiber - 5 g or more per serving (Foods making high-fiber claims must meet the definition for low fat, or the level of total fat must appear next to the high-fiber claim).

Good source of fiber - 2.5 g to 4.9 g. per serving.

More or added fiber - Contains at least 2.5 g more per serving than the reference food.

With a little practice, you will be able to put your new found knowledge about food labeling to work. Reassess your diet and decide what needs to be changed. Start by eliminating the foods that don't measure-up to your nutritional wants and needs, and replacing them with more nutritional substitutes.

And while you're at it, visit the FDA website and learn about the new labeling requirements, including those for "trans" fat. Like saturated fats, trans fats can raise levels of low-density lipoproteins (LDL) and increase your risk of heart disease. The "Nutrition Facts" panel on food packaging must provide this information beginning January 1, 2006, but most manufacturers will start providing it sooner.


About the Author
---------------------------------------- This article provided courtesy of the 'Big *FAT* Lies' report. *WARNING* Don't waste your time and money on another diet plan until you read our 100% FREE report: http://www.pushbuttoncontent.com/free_weightloss.html ----------------------------------------

I Am On A Weight Loss Journey--and Beyonce is My Motivation

I Am On A Weight Loss Journey--and Beyonce is My Motivation

I am currently trying to lose weight. I want to get back down to my pre-pregnancy size. I know it's going to take some time, but I'm am willing to put in the work. Beyonce is my motivation factor. Now, I know I ain't no Beyonce, but she is a great motivation factor. For one, all the guys go goo goo over her, and two, she is not only sexy, but smart too. In addition to that, she knows how to carry herself in a ladylike, professional manner. Enough said. To anyone who is interested, I have a group on Myspace for women who use Beyonce as their weight loss motivation factor. Go to http://groups.myspace.com/bodylikebeyonce if you would like to join. Peace Out!

Cheat and Lose weight - how to make your own diet plan

Cheat and Lose weight - how to make your own diet plan
by Bill Morrison


Fad diets come and go, but how successful are some of the modern diet plans? Should you go for low fat, low calorie, low carbohydrate, Atkins, or high fiber? The list is endless and when slimming magazines telling us how to lose ten pounds in one month it's no wonder we have high expectations and get a little upset when we don't achieve the results promised

Harsh statistics reveal that obesity is at record levels in the USA, with many European countries following where America leads. Those of us who aren't obese could probably do with shedding a few pounds as well, but the thought of giving up our beer or reducing our snack intake doesn't bear thinking about. Before we look at the easiest way to lose weight it's useful to look at some of the facts about being overweight. Being overweight increases your chances of a heart attack or stroke, type 2 diabetes, back problems, high blood pressure, gallbladder problems, osteoarthritis, sleep apnea, respiratory problems and some forms of cancer.

The first step on the road to loosing a few pounds is to condition your mind to the fact that you DO really want to lose weight! It is important to realize that you didn't put these extra pounds on in the last week or the last month but over a period of time. It is therefore important to condition yourself to the fact that you are not going to lose those extra pounds in a few days or a few weeks! TO BE SUCCESSFUL AND KEEP THE POUNDS OFF IT'S GOING TO INVOLVE A LIFESTYLE CHANGE.

That's the bad news, but the good news is you can cheat and make it easy on yourself. The secret of losing weight is really very simple - you eat less! Researchers in the UK were confounded by the Atkins diet. How could people eat as much as they wished so long as it was in the diet plan? After years of analysis they stumbled across the answer - people on this diet actually did eat less and so lost weight.

Your body is like a finely tuned machine, it needs energy to function. This energy is derived from the food we eat. If we eat more food than we 'burn' off it is stored as fat. Simply sitting around doing nothing uses energy - but not much, walking uses more and aerobic exercise uses even more. That's why combining exercise with eating less will increase the rate you will shed those unwanted pounds.

The first step is to make diary of what you eat and when. If you can't be bothered to write it down you can go over it in your mind. Do this for about a week. It is important you become aware of your eating habits and how you are going to change them.

Once you have made your diary select something you can cut out or reduce the quantity you eat. Your ideal would be to replace all between meal snacks with fresh fruit and try hard not to have such large helpings at your main meals. The best diet is to leave the table just before you get that full up feeling.

Set yourself a realistic target of losing 12 to 30 pounds over the next year. Ideally the lower the target the more likely it is that you will achieve it. Your skin will readjust to a modest weight loss a lot easier than it would to shedding a lot of weight. You will be changing your diet gradually and so it will be much easier to stick to.

Imagine after making your diary a typical days eating went something like this:

Breakfast - fruit juice followed by bacon and egg and toast. Mid morning snack: candy bar with cola. Lunch - Pizza and cola. Mid afternoon snack - coffee and doughnut Dinner - Chinese take away Evening - 2 to 3 beers and some snacks.

Although this may be nothing like your eating habits for illustration purposes we will assume it is. Your eight step plan would then be something like this.

Step One. Start off by cutting out either the candy bar in the morning or the doughnut in the afternoon. See how this goes. Check your weight regularly. After a month if you haven't lost weight you are cheating too much!

Step Two. After a month now that you have shed a pound or two it is time to start easing in diet drinks or water instead of fizzy drinks.

Step Three. Try to eat at least five pieces of fruit and vegetables each day. Introduce fruit in place of your mid day snacks.

Step Four. If your main meals are mostly supermarket convenience meals or take away meals start looking for healthier options. Look for low fat, low salt and low sugar content in the supermarket convenience meals and go for average portions in take away meals. Cut down on the amount of French fries you have with meals.

Step Five. Reward yourself with 3 squares of dark chocolate each day, preferably with a high cocoa content (70%). The flavanoids in dark chocolate are important for a healthy heart. Use this as a substitute for your mid-day snacks or to replace after meal desserts.

Once you've adjusted to a modest change and hopefully a few pounds lighter then its time to consider a lifestyle change.

Step Six. If you do not have enough fiber in your diet it's time to start introducing some and what better time of the day to begin than at breakfast. Replace the fry up with high fiber cereal. Eat multigrain or whole wheat bread. Don't forget to cheat at the weekend and have you favorite fry up!

Step Seven. Drink only diet drinks, replace sugar with no sugar or use a sweetener in coffee or tea. Introduce a glass of red wine into your daily diet - swap this one for one with one of your preferred alcoholic drinks. Week-ends tend to be a big self reward time. Try to moderate the food and drink input at these times.

Step Eight. Ensure you have a good workout at least twice a week to get the heart rate up. Walk , cycle or run at least one mile a day.

Once you've done all this examine the lifestyle changes you've made and find out the best healthy eating diet and exercise plan to suit your needs in keeping your weight under control.

This information in this article should not be used to treat, or prevent any disease. You should always consult with your health care professional on matters relating to your own dietary needs and on all health matters that may require diagnosis or medical attention.





About the Author
Bill Morrison has his own website http://www.help4urback.com where he describes his own personal experiences coping with lower back pain and sciatica. He also includes personal recommendations for people who suffer from sciatica or lower back pain including what books to buy, TENs machines, and what web sites to check out.