tag:blogger.com,1999:blog-74881134930474034572024-03-13T20:38:16.142-07:00Easy Dietingimjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.comBlogger24125tag:blogger.com,1999:blog-7488113493047403457.post-5006120548879816972012-08-20T11:18:00.002-07:002012-08-20T11:18:56.370-07:00Vinegar- Great for Cleaning VegetablesDid you know that vinegar, any kind, can be used to clean your vegetables? <br />
<br />
Vinegar can be used to remove most pesticides and bacteria from your
fresh produce and fruit. Any basic white vinegar will do. All you need is a solution of 10% vinegar to 90% water. Just briefly soak your produce<sup style="font-size: 10px;"> </sup>or fruit in the solution, swish it around, and
rinse thoroughly.<br />
<br />
Now this doesn't work so well on fragile fruits, like
berries, as they can soak up the vinegar since their skin is porous. So rinsing berries in water is the more preferred method.<br />
<br />
<span id="ctl00_ctl00_ctl00_tr_tr_tr_rptStory_ctl01_cslStory">Vinegar comes in many types and each has its own set of
benefits and uses. White distilled vinegar is useful for cleaning and
horticultural purposes. Fruit vinegars such as apple cider vinegar
has many reported health benefits when taken internally. </span><br />
<br />
<span id="ctl00_ctl00_ctl00_tr_tr_tr_rptStory_ctl02_cslStory">20% vinegar is one that should be avoided. It is a
petroleum derivative that is dangerous to breathe. It can be damaging
to your eyes and skin.</span>imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com1tag:blogger.com,1999:blog-7488113493047403457.post-16551563411039326382012-07-24T11:56:00.002-07:002012-07-24T11:56:38.255-07:00The Amount of Sleep You Get Affects Your Weight & Health<div style="text-align: left;">
<span id="ctl00_ctl00_ctl00_tr_tr_tr_rptStory_ctl02_cslStory">If you are someone who is struggling with your weight, then sleep is important to you. </span><span id="ctl00_ctl00_ctl00_tr_tr_tr_rptStory_ctl01_cslStory">Getting
the right amount of sleep each night is really important since it can
increase the benefits of a healthy lifestyle, such as diet and
exercise. Getting the right amount of sleep each night can also
diminishing the impact of
those genetic predisposed factors. </span><span id="ctl00_ctl00_ctl00_tr_tr_tr_rptStory_ctl02_cslStory"> </span></div>
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Did you know that<span id="ctl00_ctl00_ctl00_tr_tr_tr_rptStory_ctl01_cslStory"> even if you are genetically
predisposed to being overweight, sleeping at least nine (9) hours, or more, each night
can have a dramatic benefit for you. </span><span id="ctl00_ctl00_ctl00_tr_tr_tr_rptStory_ctl02_cslStory"><br /></span></div>
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<span id="ctl00_ctl00_ctl00_tr_tr_tr_rptStory_ctl02_cslStory"> </span><span id="ctl00_ctl00_ctl00_tr_tr_tr_rptStory_ctl02_cslStory"> </span></div>
Numerous studies have shown that people who sleep less than
seven (7) hours a night tend to be heavier than
people who get the amount of sleep they need. The biological mechanisms linking sleep
deprivation to weight gain are numerous. When you don't get enough sleep. your leptin (the hormone that signals
satiety) level falls and your ghrelin (which signals hunger) actually rises. Sleep deprivation tends to lead to food cravings, particularly for sweet
and starchy foods. With the lack of sleep, a persons brain searches or craves
carbohydrates, for fuel. This leads to poor eating habits which then causes weight gain. <br />
<br />
It has been shown that lack of sleep decreases
the sensitivity of your insulin receptors. Thus causes your insulin
levels to rise. This impairs your body's ability to burn fat which causes weight gain and increases the risk of diabetes. <br />
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</blockquote>
<br />
So, with the information above, the natural question is, how much sleep does a person need? As a <i>general rule</i>, adults need six (6) to (8) eight hours of sleep
every night. Now this is just a general rule. Some people may need more than nine (9) hours of sleep each night, especially those that are genetically predisposed to being overweight.<br />
<br />
Pay attention to your body and how you feel when you wake up. Pay attention to your mind as well and consider your emotional state. If you feel tired upon once you wake up, chances are you need to sleep longer. If you are one who yawns throughout the day, that is a sign that you need more sleep.<br />
<br />
As you can see, sleeping is extremely important. With everyone being so busy these days, its often thought that we can skimp on sleep on the weekdays and make up for it on the weekends. Unfortunately this recipe is not successful. Your sleeping habits need to be consistent, so you should be getting the same amount of sleep each night.<br />
<br />
If you would like more information on this subject, you can check out this article '<a href="http://www.cnn.com/2012/05/01/health/sleep-curbs-obesity-genes/index.html?eref=rss_health&utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+rss%2Fcnn_health+%28RSS%3A+Health%29" target="_blank">Sleep curbs influence of obesity gene</a>s', on cnn.com<br />
<br />imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com1tag:blogger.com,1999:blog-7488113493047403457.post-91820609274563558062012-07-11T09:16:00.001-07:002012-07-11T09:16:58.263-07:00Incorporating Fitness In A Busy LifestyleA hectic lifestyle is usually the reason why most
individuals cannot stay in shape consistently. A busy lifestyle is almost always given the
blame when staying fit fails. Typically this results in an unhealthy lifestyle
rather than a healthy one. Especially when ones career takes them away
from home and from time to time. Finding and/or being able to stay on a fitness plan becomes very challenging when
your life is ruled by limited time, stress or business meals tempt you to eat incorrectly. In this post we are going to
look at some of the ways that you can stay fit even if you are extremely
busy in your life and career.
<br />
<br />
Most people have goals for work and a very clear vision for their working life. Having goals is also a
great idea whenever you start a new fitness plan. If you document your goals for your weight, the shape of your body and what transformations you want to make,
you are more likely to find ways to make those happen. Monitor the gains or your achievements that you make towards the goals you have
identified, it will help you to reinforce your commitment to your fitness program.Think of how achieving your goals this will make you feel and relate that to how it will
improve your performance on your job. By doing this, fitness can become
part of your lifestyle instead of something you don’t have any time
for.<br />
<br />
If your career has you working away from home, plan ahead to make sure you maintain your fitness routine.
One example of this is to find and stay in a hotel with amenities like gym and
a pool area, or something that allows you to keep up with your fitness routine. If the hotel doesn't offer anything, there may be a gym in the neighborhood of your hotel.
Now, if these options are not possible, you can always exercise in your hotel room. There are plenty of exercises that can be done in your room.<br />
<br />
You would make things much easier for yourself if you
spelled out your fitness goals to business colleagues and associates,
and let them understand the importance of healthy eating and drinking
habits in your personal setup.<br />
<br />
Effective time-management is really all that is needed to find those periods of time where fitness activities can be done. Example- Suppose you plan on going to the gym right after getting home from working all day. Finding the
motivation to stick with going to gym you are home is probably going to be difficult, since you are tired and most likely will start to get comfortable and relax. So, it's a better idea of heading to gym before you
head home.<br />
<br />
Lets face it, everyone is busy. However, there are many ways you can make time for incorporating fitness into your life. In doing so,
you are going to find many benefits, including being healthy and even raising your energy level which will help with your hectic life.imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com0tag:blogger.com,1999:blog-7488113493047403457.post-21682441455127147042012-06-29T17:47:00.000-07:002012-06-29T17:47:19.107-07:00Omega 3's Are Important In Your DietThe adverts always hear important food for the body of <strong><em>Omega 3 fatty acids</em></strong>.
Attention given to these substances is due to numerous benefits for
cardiovascular health especially about diminishing blood triglycerides,
blood clot prevention and anti-inflammatory effects. So, where to hide
these omega 3?<br />
<br />
Why The fatty acids are important for the body?<br />
<br />
Cell membrane allows the body is designed to feed nutrients to cells
and facilitate cellular waste disposal. It is composed of essential
fatty acids which protect it from free radical attack. Given that the
cell membrane is damaged, cells can suffer and thus appear malignancy.<br />
Although they have an important role, especially at the cellular level,
omega-3 fatty acids can be produced by the body. Thus, nutrition is the
only way you can ensure your intake of essential fatty acids.<br />
Besides the special food in the process of making enriched with omega 3
fatty acids there are foods that naturally contain these fatty acids.
Here are some of these foods:<br /><strong> </strong><br />
<strong>Fish rich in fat</strong><br />
Surely you heard that fat-rich fish (salmon, herring, trout, tuna,
mackerel and sardines) are healthy for the body, regardless of the
version that I eat: fresh, frozen or canned. They are a great source of
omega 3 fatty acids of animal origin, with particularly important role
in maintaining heart health. It is therefore recommended to eat fish,
two to three times a week.<br /><strong> </strong><br />
<strong>Flax seeds</strong><br />
Flax seeds are products enjoying the highest content of Omega 3
essential fatty acids. One tablespoon of flaxseed is enough to cover the
daily needs of plant origin in Omega 3. These seeds should be prepared
for our bodies to benefit from these valuable fats. They can stimulate
the immune system, can improve brain function, can promote healthy skin
and can help stabilize blood cholesterol levels.<br /><br />
<strong>Spirulina</strong><br />
Spirulina, the algae known as blue-green, is a nutritional product with a
great wealth and many therapeutic properties. It is a great source of
omega 3 fatty acids (omega-6 fatty acids along with form about 10% of
the nutritional value) which plays a major role in the body: help
function of cell membranes, is involved in cholesterol metabolism or
energy intakes.<br /><br />
<strong>Soy</strong><br />
Both the oil and soybean seeds are known for the role of effective
antioxidants. These foods act on the body benefit sufferers of
cardiovascular disease or depression. It is better to eat soy at every
meal with vegetables and fruits rich in vitamin C (kiwi, citrus,
peppers, broccoli, cabbage, etc.) to promote absorption of iron and
omega 3.<br /><br />
<strong>Beans</strong><br />
Beans are a vegetable full of vitamins, carotene and fiber. Green beans
is considered one of the symbols of vegetables weight loss diet as it
contains the elements necessary for the functioning of a healthy body
without bringing harmful fat intake. Omega 3 fatty acids contained in
bean pods contributes to lower “bad” cholesterol, preventing its
submission on the blood vessels.<br /><br />
<strong>Walnuts</strong><br />
Walnuts are dried fruit important for their nutritional quality, because
they are rich in unsaturated fats and Omega 3 fatty acids.
Also, walnuts make an important contribution magnesium, vitamin B6,
vitamin E and iron. Two tablespoons walnut oil or nuts daily consumption
of 3-4 allow them to meet needs in Omega 3.imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com1tag:blogger.com,1999:blog-7488113493047403457.post-4144054318062675482012-06-20T11:05:00.002-07:002012-06-20T11:05:30.651-07:00High Fiber DietFor people who are looking to start living a healthier life you’re
going to find that one of the easiest things you can wind up changing is
the kind of food you eat. For those of you who are wondering what kind
of changes to your diet you need to be making, you need to be eating low
fat high fiber foods each and every day. You’re going to discover that
these types of foods will help you with shedding weight, improving your
fitness level and offering you better overall health
for your body. In this article we are going to be looking at a number
of the benefits of eating high fiber and low fat foods and the positive
effects it can have on your body.<br />
<br />
The very first thing you should comprehend about a man or woman’s
diet is the fact that they have no problems whatsoever eating an
abundance of sugar, fat along with other unhealthy items which are bad
for them. When it comes to all the healthy foods
that people should be consuming more of, you are going to see that for
one reason or another they stay away from fruits, vegetables along with
whole grains. You will also find because these men and women are eating all the wrong foods they do not get enough fiber in their diet which can wind up causing many different health problems.<br />
In relation to locating the proper of types of foods that you ought
to be eating it is going to be extremely advisable to look into the
nutritional labels that are located on all food products in grocery
stores. Choosing foods that are high in fiber and low in fat will be a
thing that can easily be done while you are actually reading the labels
on the foods. You should also be aware that consuming the proper amount
of calories every day is also important and this can also be determined
by studying the nutritional labels.<br />
<br />
If you’re the person who plans out the meals in your house it’s going
to be really important to include plenty of fruits and veggies in every
meal as these generally have plenty of fiber in them. Obviously foods
that do not have any fiber and all are generally things like meats, fish
along with other products that are created by animals. When you are
planning out a meal include more fruits and vegetables and decrease the amount of animal products that you incorporate into your meals.<br />
<br />
For many folks the snacks they eat throughout the day are some of the
worst things that they can actually eat however there are healthy, high
fiber snacks which are available that you might actually prefer. Dried
fruits, nuts and sunflower seeds are just a few of the healthy options
you are going to discover that you have when it comes to searching for a
snack that’s high in fiber but low in fat. Obviously ultimately it is
your decision on whether or not you want to begin living a healthier
life on whether you eat these sorts of foods.imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com0tag:blogger.com,1999:blog-7488113493047403457.post-8592619766745433842012-06-18T11:28:00.000-07:002012-06-18T11:28:07.244-07:00Healthier Eating BabitsEating a healthier
diet is fundamental to feeling better and reaching your ideal weight.
When you treat it right your own body will do everything it can to keep
you in great condition. It does need to be treated well to perform its
natural functions, though, and this means eating a healthy diet.
In this way, our body is similar to a complicated machine that must
be maintained properly to ensure it works as it's been designed. If you need to
lose any weight, eating a healthy diet is the best way to accomplish
this in the long run. So let’s look at some ways you can transform your eating habits in a more positive direction.<br />
<br />
<u><b>Moderate Amounts-</b></u><b> </b>Make sure your food portions are consumed in moderate amounts.
Cutting back on your overall portions allows you to have more choice in
what you eat. Many people’s main problem isn’t that they eat the wrong
foods (though some do this). However. they eat larger quantities.
If you’re in the habit of ordering a super sized meal when you go out,
you’re definitely a victim of this trend. You can see this mentality has
spread to ordinary restaurants because so many serve huge meals. A
plate that is literally piled high with food is not a moderate serving. Look at the portion size as most are based on the size of the average cup.
So one cup is usually one portion and is really all you need. <br />
<br />
<b><u>Milk Products-</u></b> I believe the sort of milk is organic low fat or skim milk that is purchasable at a store that has other high quality
organic items. Typically, growth hormones and antibiotics can be found in milk that is obtained from a typical food market store.<br />
<br />
<u><b>Lean Meats-</b></u><b> </b>Eating the various
correct forms of animal flesh or meat can have a huge impact on your fat intake
everyday. Choosing meat assortments that are lean make them healthier
and a better choice. So that means beef round steaks and flank cut
steaks for less fat.<br />
<br />
<u><b>Your Mindset-</b></u> Try to gain a wider view and mindset as it concerns to the foods you and/or your family are eating. Keep in mind that when
you don’t use all of your calories you can actually become heavier than you would
like. This is because you tend to overeat on the foods that are otherwise considered good
for you and still gain weight from it.<br />
<br />
<u><b>Conclusion</b></u><br />
Examine what you and/or your family eat to
get a good picture at your eating habits. With this you can survey the
necessities for creating habits that are healthier for you and/or your family. Medical professionals are in agreement that knowing your own eating
habits and dietary preferences is key to making positive changes. That
only makes good sense when you think about it.<br />
<br />
The first step in embracing a healthier
lifestyle is to evaluate what unhealthy foods
are in your diet and how you can eat better. Once you achieve some
success with initial efforts, then you will know that you can do it.imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com1tag:blogger.com,1999:blog-7488113493047403457.post-32601078951261841672012-06-04T10:13:00.001-07:002012-06-04T10:13:36.316-07:00Information on Burst TrainingA few years ago, researchers at the National Institute of Health and
Nutrition in Japan put rats through a series of swim tests with
surprising results. They had one group of rodents paddle in a small pool
for six hours, this long workout broken into two sessions of three
hours each. A second group of rats were made to stroke furiously through
short, intense bouts of swimming, while carrying ballast to increase
their workload. After 20 seconds, the weighted rats were scooped out of
the water and allowed to rest for 10 seconds, before being placed back
in the pool for another 20 seconds of exertion. The scientists had the
rats repeat these brief, strenuous swims 14 times, for a total of about
four-and-a-half minutes of swimming. Afterward, the researchers tested
each rat’s muscle fibers and found that, as expected, the rats that had
gone for the six-hour swim showed preliminary molecular changes that
would increase endurance. But the second rodent group, which exercised
for less than five minutes also showed the same molecular changes.<br />
<br />
The potency of interval training is nothing new. Many athletes have
been straining through interval sessions once or twice a week along with
their regular workout for years. But what researchers have been looking
at recently is whether humans, like that second group of rats, can
increase endurance with only a few minutes of strenuous exercise,
instead of hours? Could it be that most of us are spending more time
than we need to trying to get fit?<br />
<br />
The answer, a growing number of these sports scientists believe, may be yes.<br />
<br />
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“There was a time when the scientific literature suggested that the
only way to achieve endurance was through endurance-type activities,”
such as long runs or bike rides or, perhaps, six-hour swims, says Martin
Gibala, PhD, chairman of the Department of Kinesiology at McMaster
University in Ontario, Canada. But ongoing research from Gibala’s lab is
turning that idea on its head. In one of the group’s recent studies,
Gibala and his colleagues had a group of college students, who were
healthy but not athletes, ride a stationary bike at a sustainable pace
for between 90 and 120 minutes. Another set of students grunted through a
series of short, strenuous intervals: 20 to 30 seconds of cycling at
the highest intensity the riders could stand. After resting for four
minutes, the students pedaled hard again for another 20 to 30 seconds,
repeating the cycle four to six times (depending on how much each person
could stand), “for a total of two to three minutes of very intense
exercise per training session,” Gibala says. <br />
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Each of the two groups exercised three times a week. After two weeks,
both groups showed almost identical increases in their endurance (as
measured in a stationary bicycle time trial), even though the one group
had exercised for six to nine minutes per week, and the other about five
hours. Additionally, molecular changes that signal increased fitness
were evident equally in both groups. “The number and size of the
mitochondria within the muscles” of the students had increased
significantly, Gibala says, a change that, before this work, had been
associated almost exclusively with prolonged endurance training. Since
mitochondria enable muscle cells to use oxygen to create energy,
“changes in the volume of the mitochondria can have a big impact on
endurance performance.” In other words, six minutes or so a week of hard
exercise (plus the time spent warming up, cooling down, and resting
between the bouts of intense work) had proven to be as good as multiple
hours of working out for achieving fitness. The short, intense workouts
aided in weight loss, too, although Gibala hadn’t been studying that
effect. “The rate of energy expenditure remains higher longer into
recovery” after brief, high-intensity exercise than after longer, easier
workouts, Gibala says. Other researchers have found that similar,
intense, brief sessions of exercise improve cardiac health, even among
people with heart disease. <br />
<br />
There’s a catch, though. Those six minutes, if they’re to be
effective, must hurt. “We describe it as an ‘all-out’ effort,” Gibala
says. You’ll be straying “well out of your comfort zone.” That level of
discomfort makes some activities better-suited to intense training than
others. “We haven’t studied runners,” Gibala says. The pounding involved
in repeated sprinting could lead to injuries, depending on a runner’s
experience and stride mechanics. But cycling and swimming work well.
“I’m a terrible swimmer,” Gibala says, “so every session for me is
intense, just because my technique is so awful.”<br />
Meanwhile, his lab is studying whether people could telescope their
workouts into even less time. Could a single, two- to three-minute bout
of intense exercise confer the same endurance and health benefits as
those six minutes of multiple intervals? Gibala is hopeful. “I’m 41,
with two young children,” he says. “I don’t have time to go out and
exercise for hours.” The results should be available this fall.imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com0tag:blogger.com,1999:blog-7488113493047403457.post-85281520912456380202012-05-29T13:08:00.004-07:002012-05-29T13:08:58.734-07:00Yo-Yo Dieting, NOT GOODEating over 2000 calories one day,then depriving yourself to
1000 calories the next day is another form of yo-yo dieting.<br />
<br />
Some are saying that alternate day dieting will help to keep you
satisfied, but ultimately result in a calorie deficit and weight loss.<br />
<br />
In reality, this type of YO-YO dieting is really bad for you <br />
<h2>
Don’t Mess with Metabolism</h2>
<ol>
<li>The big problem here is that you are playing with the metabolism.
You would put your body in starvation mode one day, and then at a more
normal calorie diet the next day. This could set you up for overeating
and defeat the purpose of the diet plan. </li>
<li>studies have shown that <strong>long term yo-yo dieting over the years can slow the metabolism</strong>.</li>
<li>The creators of this diet thought that by never staying consistently low with the calories, one would be able to avoid the “starvation mode” metabolic slow-down. You would be able to eat low calorie one day, and then the next day, rev the metabolism.This is a great idea, but the metabolism is not that sensitive. It takes <em>years</em> of following a specific calorie level to change the metabolism.</li>
</ol>
<h2>
Find Your Perfect Calorie Level</h2>
If your goal is weight loss, finding the perfect calorie level is the key. It is tricky, but if you create a calorie deficit that is not too
low, you can trick the brain into thinking you are not dieting. You will
not get as hungry, will still stay satisfied, <em>and</em> keep the metabolism revved. This type of calorie level usually results in .5 to 2 pounds of weight loss per week.<br />
<h2>
A Positive</h2>
Following the alternate day diet can actually keep you satisfied with
your food intake. Knowing that you can have a normal calorie level some
days and only have to deprive yourself a few days is a relief for many.<br />
<br />
However, the positive does not outweigh the negatives.<strong> So, really, it's best not to try it. </strong><br />imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com0tag:blogger.com,1999:blog-7488113493047403457.post-6210289946896098812012-05-09T09:29:00.000-07:002012-05-09T09:29:02.889-07:00Physical Activity Equals a Healthy Weight<h1>
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<h2>
<a href="" id="How much" name="How much"></a></h2>
Regular physical activity is important for good health,
and it's especially important if you're trying to lose weight or
to maintain a healthy weight.<br />
<ul class="WHBulletsOneLevel">
<li>When losing weight, more physical activity increases the
number of calories your body uses for energy or "burns off." The
burning of calories through physical activity, combined with
reducing the number of calories you eat, creates a "calorie deficit"
that results in weight loss.</li>
<li>Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to <em>maintain</em> weight loss is to be engaged in regular physical activity.</li>
<li>Most importantly, physical activity reduces risks of
cardiovascular disease and diabetes beyond that produced by weight
reduction alone.</li>
</ul>
Physical activity also helps to–<br />
<ul class="WHBulletsOneLevel">
<li>Maintain weight. </li>
<li>Reduce high blood pressure.</li>
<li>Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer. </li>
<li>Reduce arthritis pain and associated disability. </li>
<li>Reduce risk for osteoporosis and falls. </li>
<li>Reduce symptoms of depression and anxiety. </li>
</ul>
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<h2>
<a href="" id="How much" name="How much"></a></h2>
<h2>
How much physical activity do I need?</h2>
When it comes to weight management, people vary greatly in
how much physical activity they need. Here are some guidelines to
follow:<br />
<br />
<strong>To maintain your weight:</strong> Work your way up
to 150 minutes of moderate-intensity aerobic activity, 75 minutes of
vigorous-intensity aerobic activity, or an equivalent mix of the two
each week. Strong scientific evidence shows that physical activity can
help you maintain your weight over time. However, the exact amount of
physical activity needed to do this is not clear since it varies
greatly from person to person. It's possible that you may need to do
more than the equivalent of 150 minutes of moderate-intensity activity a
week to maintain your weight. <br />
<strong><br /></strong><br />
<strong>To lose weight and keep it off:</strong> You will
need a high amount of physical activity unless you also adjust your
diet and reduce the amount of calories you're eating and drinking.
Getting to and staying at a healthy weight requires both regular
physical activity and a healthy eating plan.<br />
<h3>
What do moderate- and vigorous-intensity mean?</h3>
<strong>Moderate</strong>: While performing the physical
activity, if your breathing and heart rate is noticeably faster
but you can still carry on a conversation — it's probably
moderately intense. Examples include— <br />
<ul class="WHBulletsOneLevel">
<li>Walking briskly (a 15-minute mile). </li>
<li>Light yard work (raking/bagging leaves or using a lawn mower). </li>
<li>Light snow shoveling. </li>
<li>Actively playing with children. </li>
<li>Biking at a casual pace. </li>
</ul>
<strong>Vigorous</strong>: Your heart rate is increased
substantially and you are breathing too hard and fast to have a
conversation, it's probably vigorously intense. Examples include— <br />
<ul class="WHBulletsOneLevel">
<li>Jogging/running. </li>
<li>Swimming laps. </li>
<li>Rollerblading/inline skating at a brisk pace. </li>
<li>Cross-country skiing. </li>
<li>Most competitive sports (football, basketball, or soccer). </li>
<li>Jumping rope. </li>
<div align="right">
</div>
</ul>
<h2>
<a href="" id="calories used in typical activities" name="calories used in typical activities"></a>How many calories are used in typical activities?</h2>
The following table shows calories used in common physical activities at both moderate and vigorous levels.<br />
<table>
<tbody>
<tr valign="top">
<th colspan="3" scope="col">
<div align="center">
Calories Used per Hour in Common Physical Activities</div>
</th>
</tr>
<tr valign="top">
<th align="left" scope="col" valign="middle">
Moderate Physical Activity</th>
<th scope="col">
<div align="center">
Approximate Calories/30 Minutes for a 154 lb Person<sup>1</sup></div>
</th>
<th scope="col">
<div align="center">
Approximate Calories/Hr for a 154 lb Person<sup>1</sup></div>
</th>
</tr>
<tr valign="top">
<td scope="row">
Hiking </td>
<td>
<div align="center">
185</div>
</td>
<td>
<div align="center">
370</div>
</td>
</tr>
<tr valign="top">
<td scope="row">
Light gardening/yard work </td>
<td>
<div align="center">
165</div>
</td>
<td>
<div align="center">
330</div>
</td>
</tr>
<tr valign="top">
<td scope="row">
Dancing </td>
<td>
<div align="center">
165</div>
</td>
<td>
<div align="center">
330</div>
</td>
</tr>
<tr valign="top">
<td scope="row">
Golf (walking and carrying clubs) </td>
<td>
<div align="center">
165</div>
</td>
<td>
<div align="center">
330</div>
</td>
</tr>
<tr valign="top">
<td scope="row">
Bicycling (<10 mph) </td>
<td>
<div align="center">
145</div>
</td>
<td>
<div align="center">
290</div>
</td>
</tr>
<tr valign="top">
<td scope="row">
Walking (3.5 mph) </td>
<td>
<div align="center">
140</div>
</td>
<td>
<div align="center">
280</div>
</td>
</tr>
<tr valign="top">
<td scope="row">
Weight lifting (general light workout) </td>
<td>
<div align="center">
110</div>
</td>
<td>
<div align="center">
220</div>
</td>
</tr>
<tr valign="top">
<td scope="row">
Stretching </td>
<td>
<div align="center">
90</div>
</td>
<td>
<div align="center">
180</div>
<div align="center">
</div>
</td>
</tr>
<tr>
<th align="left" scope="col" valign="middle">
Vigorous Physical Activity</th>
<th align="center" scope="col">
<div align="center">
Approximate
Calories/30 Minutes
for a 154 lb Person<sup>1</sup></div>
</th>
<th align="center" scope="col">
<div align="center">
Approximate
Calories/Hr
for a 154 lb Person<sup>1</sup></div>
</th>
</tr>
<tr>
<td align="left" scope="row">
Running/jogging (5 mph) </td>
<td>
<div align="center">
295</div>
</td>
<td>
<div align="center">
590</div>
</td>
</tr>
<tr>
<td align="left" scope="row">
Bicycling (>10 mph)</td>
<td>
<div align="center">
295</div>
</td>
<td>
<div align="center">
590</div>
</td>
</tr>
<tr>
<td align="left" scope="row">
Swimming (slow freestyle laps)</td>
<td>
<div align="center">
255</div>
</td>
<td>
<div align="center">
510</div>
</td>
</tr>
<tr>
<td align="left" scope="row">
Aerobics </td>
<td>
<div align="center">
240</div>
</td>
<td>
<div align="center">
480</div>
</td>
</tr>
<tr>
<td align="left" scope="row">
Walking (4.5 mph)</td>
<td>
<div align="center">
230</div>
</td>
<td>
<div align="center">
460</div>
</td>
</tr>
<tr>
<td align="left" scope="row">
Heavy yard work (chopping wood)</td>
<td>
<div align="center">
220</div>
</td>
<td>
<div align="center">
440</div>
</td>
</tr>
<tr>
<td align="left" scope="row">
Weight lifting (vigorous effort)</td>
<td>
<div align="center">
220</div>
</td>
<td>
<div align="center">
440</div>
</td>
</tr>
<tr>
<td align="left" scope="row">
Basketball (vigorous)</td>
<td>
<div align="center">
220</div>
</td>
<td>
<div align="center">
440 </div>
<div align="center">
<br /></div>
</td>
</tr>
<tr>
<td align="left" colspan="3" scope="row">
<sup>1</sup>Calories
burned per hour will be higher for persons who weigh more than
154 lbs (70 kg) and lower for persons who weigh less. <br />
Source: Adapted from
<a href="http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter3.htm#table4">
Dietary Guidelines for Americans 2005, page 16, Table 4</a>.</td></tr>
</tbody></table>
<br />
To help estimate the intensity of your physical activity, check out this article, <a href="http://www.cdc.gov/physicalactivity/everyone/measuring/index.html">Physical Activity for Everyone: Measuring Physical Activity Intensity</a>.imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com0tag:blogger.com,1999:blog-7488113493047403457.post-16790073920120120832012-04-20T10:14:00.001-07:002012-04-20T10:14:36.514-07:00Don't make These Exercising Mistakes<!--[if gte mso 9]><xml>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Exercising is, hands-down, one of
the best physical things you can do for your health. </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Besides being beneficial for weight
management, exercise can reduce your risk of heart disease, cancer, diabetes,
and depression, and it can increase your energy levels, help you think clearer,
and slow down the aging process.</span></div>
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<br /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Unfortunately, exercise is also one
of the first things that tends to fall by the wayside. And, even with the best
intentions and follow-through, progress can stall and intentions can go awry...
</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Shape magazine</span><a href="" name="_ednref1"></a><a href="http://fitness.mercola.com/sites/fitness/archive/2012/04/20/interval-training-overcomes-workout-pitfalls.aspx?e_cid=20120420_FNL_art_1#_edn1"><span style="mso-bookmark: _ednref1;"><sup><span style="color: blue; font-family: "Times New Roman","serif"; font-size: 7.5pt; mso-fareast-font-family: "Times New Roman";">i
</span></sup></span><span style="mso-bookmark: _ednref1;"></span></a><span style="mso-bookmark: _ednref1;"></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">lists
eight exercise mistakes that could be keeping you from getting the full benefit
of your fitness program.</span></div>
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<br /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Interestingly enough, <i>one</i>
specific type of exercise can help you circumvent or overcome most of these
pitfalls, namely <i>high intensity interval training</i>—exercises in which you
go "all out" for about 30 seconds, followed by a 90-second recovery
interval. </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">(One session consists of eight such
intervals.) Here, I'll reveal how...</span></div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 18.0pt; mso-fareast-font-family: "Times New Roman";">Skimping
on Sleep to Work Out Could Backfire</span></b></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">While I <i>do</i> recommend exercising
first thing in the morning, I don't advise sacrificing sleep to do so.
Fortunately, you don't have to! The research that has emerged over the
past several years clearly indicates you don't <i>need</i> to exercise for long
periods of time—as long as you're exercising correctly! As it turns out, the
most effective and efficient way to work out is to 'remember' your ancestral
roots, meaning, how humans <i>used to</i> move.</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Both young children and animals
clearly demonstrate the proper way to exercise: in short but aggressive or
intense spurts with rest in between. </span></div>
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<br /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">High intensity interval training
using an elliptical machine or stationary bike can mimic this, and a growing
body of research tells us the benefits from exercising this way are FAR greater
than slow, long-distance forms of exercise. Interval training can dramatically
improve your cardiovascular fitness and fat-burning capabilities in a fraction
of the time--because you're utilizing your body as it was designed to be used. </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">A high intensity interval session
only requires about 20 minutes or less, two or three times a week, opposed to
an hour or more on the treadmill, several times a week. Most people can carve
out 20 minutes without losing sleep over it. As mentioned in the featured
article, getting enough <span style="color: blue;">sleep</span> is an important aspect of health, and lack
of sleep can hamper weight loss efforts and contribute to a wide range of
health problems.</span></div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 18.0pt; mso-fareast-font-family: "Times New Roman";">Concentrating
on a Single Body Area is Counterproductive</span></b></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">As tempting as it may be to believe
you have to do 100 crunches a day to achieve washboard abs, the truth is that
such spot-specific focus tends to fail miserably. One of the main reasons for
this is that in order to achieve muscle definition, regardless of what area of
your body you're targeting, you need to lose fat, and spot-specific exercises
like crunches are not an efficient way to boost fat loss...</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">High intensity exercises can make a
dramatic difference here, because these exercises not only boost fat burning,
they also automatically help create muscle definition all over your body, while
simultaneously improving your aerobic fitness. </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">While I don't recommend doing just
one form of exercise, IF that's all you have time for, then doing short but
high intensity <span style="color: blue;">Peak Fitness</span> exercises will give you the greatest
all-around benefits, and this form of exercise differs from others in that it
benefits <i>your entire body</i>. This is because high intensity exercises
sequentially recruit all the different types of muscle fibers in your body,
starting with the smaller motor units made up of slow-twitch fibers—which are
primarily aerobic in metabolism, have a lot of endurance, and recover
quickly—to the intermediate fibers; followed by the fast-twitch fibers. </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">The key to activating your
fast-twitch muscle fibers is <i>intensity</i>, or <i>speed</i>. </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Your fast-twitch fibers are largely
glycolytic and store a lot of glucose. When these muscles are recruited, it
creates the stimulus needed to grow muscle. At the same time, it enlarges the
glucose storage reservoir in the muscle, which in turn enhances your insulin
sensitivity. I've often stated that normalizing your insulin is one of the
primary health benefits of exercise, and this is particularly true in the case
of high-intensity exercise. Conventional aerobics does not do this as
efficiently. </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Activating your fast-twitch fibers
also prompts your body to create human growth hormone (HGH), also known as
"the fitness hormone," which plays an important role in slowing down
the aging process. </span></div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 18.0pt; mso-fareast-font-family: "Times New Roman";">Jumping
on Every Fitness Fad that Comes Along May Hinder Your Progress</span></b></div>
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<br /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">As mentioned by Shape Magazine,
mixing up your workout is a great way to challenge your body and keep things
interesting. But jumping on every exercise fad that comes along can be
counterproductive. You need to stick with your program to give yourself the
chance to reap the benefits from it. </span></div>
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<br /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">That said, there's certainly nothing
wrong with trying something new. After all, exercise is part and parcel of a
healthy lifestyle, so it's a lifelong endeavor. There's plenty of time to
explore. I'm a perfect example of this myself; after 30 years of being a
dedicated long-distance runner, I stopped running over three years ago and
switched to interval training instead once I realized just how much time I was
wasting, and how many more health benefits I could reap from the switch. </span></div>
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<br /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Now I just do one high intensity
Peak Fitness exercise on the elliptical once a week, along with two weekly
strength training workouts. I go up to three Peak Fitness workouts a week if I
don't have access to weight equipment when I am traveling. But I pay
careful attention to my energy level during the workout and during the day. If
I notice that I don't have the energy to finish the workout or the weight I can
lift is decreasing and not increasing, I know it is time to take a break and
get some more recovery time.</span></div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 18.0pt; mso-fareast-font-family: "Times New Roman";">Over-Exercising
Could Do More Harm than Good... </span></b></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Switching from long-distance running
to high intensity Peak Exercises has saved me a TON of time while <i>improving</i>
my physical fitness. There's no doubt in my mind that most people are wasting
loads of precious time in the gym, or running outside, as I once was... Some
may even be doing more harm than good by exercising <i>too much</i>—either by
exercising too intensely, and/or too frequently. </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">As discussed in the featured
article, the "no pain, no gain" methodology can backfire, as can the
practice of hitting the gym twice a day... Granted, over-exercising is far less
common than not exercising enough. But it does happen, and tends to be
counterproductive in most cases—at least if you're exercising for general
health and longevity. </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Part of the equation of creating optimal
fitness is <i>recovery</i>. Besides intensity, recovery is a <i>key</i> factor
of high intensity workouts. An equation to keep in mind is that as intensity
increases, frequency can be diminished. In fact, you<i> need </i>to allow your
body to fully recuperate in between sessions, so it's NOT recommended to do
high intensity exercises more than three times a week. Both <a href="http://fitness.mercola.com/sites/fitness/archive/2010/11/13/phil-campbell-on-peak-8-exercises.aspx"><span style="color: blue;">Phil Campbell</span></a> and <a href="http://fitness.mercola.com/sites/fitness/archive/2012/01/06/dr-doug-mcguff-on-exercise.aspx"><span style="color: blue;">Dr. Doug McGuff</span></a> have addressed this in previous
interviews. </span></div>
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<br /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">If you don't allow your body to
fully recuperate and rebuild, your efforts will not pay off beneficial dividends....
I made that mistake, which is why I cut back on my frequency. If you're
competing, you can certainly increase the frequency, but if you're exercising
to get healthy and live longer, then make sure to give yourself sufficient
recovery time in between sessions.</span></div>
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<br /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">One of the keys here, as with any
exercise program and lifestyle change, is to carefully listen to your body.
With exercise you have to pay careful attention to recover if you tend to be
someone who pushes yourself hard. If you only work out occasionally, this is a
non-issue. But for those who are really committed and disciplined, it is very
easy to over train, so please understand that recovery is every bit as
important as training and if you work out too much you will not achieve the
results you're seeking.</span></div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 18.0pt; mso-fareast-font-family: "Times New Roman";">Over-
or Underestimating Yourself Could Nullify Your Efforts</span></b></div>
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<br /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt;">As described in the featured
article, many make the mistake of either pushing themselves too hard, or not
hard enough. Or, when it comes to strength training; using weights that are too
heavy or too light. In order to maximize your workout efforts, you need to
strive for that 'Goldilocks' Zone' where you're pushing hard enough to
challenge your body at your current level of fitness. Needless to say, this
will change over time, and that's the crux—a lot of people forget they need to <i>continuously
up the ante</i> as their fitness improves.</span></div>
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<br /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">This is especially important as it
applies to high intensity exercises. To perform it correctly, you'll want to
raise your heart rate to your anaerobic threshold, and to do that, you have to
give it your all for those 20 to 30 second intervals. (As a general guideline,
you can calculate your anaerobic threshold by subtracting your age from 220.)</span></div>
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<br /></div>imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com0tag:blogger.com,1999:blog-7488113493047403457.post-63099998867593603492012-04-12T10:44:00.000-07:002012-04-12T10:44:15.577-07:00Dieting for Your Swimsuit<h2>
Be Swimsuit Ready in a Few Hours</h2>
<ol>
<li><a href="http://www.diet-blog.com/08/training_your_weak_links_lower_body.php"><strong>Do lunges and squats</strong></a>
shortly before you bare your swimsuit. This will help to pump blood to
your leg muscles and give them a fuller, more firm, and toned
appearance. Think of how body builders do exercises before their show to
temporarily appear more toned. This is the same concept, but you too
can do it at home. </li>
<li><strong>Avoid bloat with anti-bloat foods.</strong> Unsalted <a href="http://www.diet-blog.com/11/why_eating_nuts_helps_with_weight_loss.php">nuts</a>,
yogurt, or a simple nut butter sandwich are good choices before heading
to the pool. Choose low sodium foods, and nothing too high in fiber
(temporarily) to avoid feeling and looking bloated. Drink plenty of
water to flush toxins and extra water weight. And avoid carbonated
beverages and sodas.</li>
<li><strong>Give self tanners a chance.</strong> Some think of it as
streaky orange goo while others are using self tanner to create a
slimmed and toned appearance. Self tanner has come a long way and no
longer has such an orange appearance. Airbrush tanning businesses can
even create the look of six pack abs.</li>
<li><strong>Choose the right swimsuit <a href="http://www.diet-blog.com/07/do_you_pursue_an_hourglass_figure.php" title="Do You Pursue an Hourglass Figure?">for your shape</a>. </strong>This doesn’t apply to men since there are only a few varieties. Weight Watchers and Fitness Magazine have some good recommendations for different body types.</li>
<li><strong>Perfect your posture.</strong> This is the most important since <a href="http://www.diet-blog.com/09/10_essentials_of_strength_training.php" title="10 Essentials of Strength Training">posture</a>
shows confidence and high self esteem no matter what your weight is.
Practice carrying yourself with shoulders back, chest forward, and head
up. An added bonus is that good posture can help flatten the abdominals!</li>
</ol>imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com0tag:blogger.com,1999:blog-7488113493047403457.post-66114510470091086552012-03-30T11:09:00.002-07:002012-03-30T11:09:50.318-07:00Eliminate These to Lose Weight FastThe best way to stop temptation is to nip it before it even starts—by
removing tempting foods from your refrigerator. You don’t need a constant temptation every time you open
the refrigerator door, so why not eliminate it.<br />
<br />
Try eliminating the following:<br />
<span id="more-1517"></span><br />
<br />
<b>Soft drinks –</b> soda contains on average about 10 teaspoons of sugar. Imagine adding
that much sugar to iced tea! Ancestral humans lived just fine with
nothing more than water to drink, and so can we. Supplement with herbal
teas. Once you eliminate soda's, after a period of time, when you go to drink one again, even a sip, you be able to taste the chemicals<br />
<br />
<b>Diet soda –</b>Before you try to readjust your taste
buds to diet soda, it’s best to understand what you’re replacing all
that sugar with—aspartame (that’s the little blue package). Aspartame
leads the pack in complaints registered with the FDA regarding adverse
reactions to a food ingredient and one of its metabolites, methanol,
has been shown to further metabolize into formaldehyde and formic acid.<br />
<br />
<b>Fruit juice –</b> Fruit juices have little real fruit juice and are loaded with sugar,
some of it from the actual fruit content, but some of it added for
extra “flavor.” When the craving hits, eat the whole fruit and benefit from the
added fiber and reduced sugar content.<br />
<br />
<b>Salad dressings –</b> They all pretty much have high in sugar, salt, unhealthy
fats, and unpronounceable flavor enhancers. Make your own healthy vinaigrette with one part oil to three parts
vinegar. Add herbs and spices and even a little mustard.<br />
<br />
<b>Jams, jellies and other sweet condiments –</b> Sweet
is the operative word here. All of condiments are high in sugar. Other
sweet condiments would include ketchup, barbecue sauce, etc. <br />
<br />
<b>6. Mayo and other high-fat condiments –</b> Until you
reach your target weight, learn to enjoy the flavor of foods
without masking it with mayo and other high-fat condiments. This will
save you a lot of fat grams, savings you can apply toward healthier
fats.<br />
<br />
<b>Cheese “products” –</b> if it isn’t real cheese, toss
is m(American, Velveeta, Brie and a whole host of
other fake cheeses) If you want to eat
cheese, stick to hard, aged cheeses and limit yourself to an ounce or
two a day.<br />
<br />
<b>Milk, Ice Cream, etc. –</b> As an adult, you don’t need dairy beverages. Try drinking your
coffee black until you reach your goal weight. Replace heavy cream sauces
with reductions and drizzles. Use an <a href="http://simple-dieting.blogspot.com/2012/03/ninja-blender-dieter-best-friend.html" target="_blank">immersion blender</a> to puree ingredients in soups to make them creamy.<br />
<b><br /></b><br />
<b>Pastries, breads and pasta –</b> All those nutrient-free calories are best saved for foods that
feed the body as well as the soul. Eliminate breads, pastries and pasta until your goal weight is reached, even then it should be restricted. <br />
<br />
<b>In Summary</b><br />
Now you should have the sense of a fresh
start. Once you approach your optimal weight, you can begin to add some
of these items back into your diet<u><b><i> in moderation.</i></b></u> Until that time,
replace, substitute and cultivate new tastes. Embrace the change…imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com1tag:blogger.com,1999:blog-7488113493047403457.post-41059969962172123482012-03-22T10:19:00.001-07:002012-03-22T10:23:06.224-07:00Easy Portion Control<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-L4j3aEAZwZY/T2tc9PqKarI/AAAAAAAAACk/-E_8RaYIe40/s1600/hands+holding+strawberries.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-L4j3aEAZwZY/T2tc9PqKarI/AAAAAAAAACk/-E_8RaYIe40/s320/hands+holding+strawberries.jpg" width="212" /></a></td></tr>
</tbody></table>
<br />
You hear it all the time, "watch your portion size when dieting and you are looking to eat healthier and manage weight. It seems so simple, but like most "easy" things, is easier said than done for most. To make portion control work, its best to get to the most elementary level possible. How much more elementary can you get than your hands? My hands you ask? Yes your hands, and this time it really is as easy as it looks.<br />
<br />
Check out the hand portion control chart below to learn more. For instance the chart states one "cupped" hand is equivalent to half a cup of cooked vegetables, pastas, ice cream, pudding etc. This tool is not about using your hands as utensils, but it's certainly an easy place to start. It's really all about having a visual in your head of everyday portion sizes so that it becomes second nature. Then you can truly become portion savvy.<br />
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<a href="http://2.bp.blogspot.com/-X1NWSMkXns8/T2tep8VkOvI/AAAAAAAAACs/BM7URmhakwc/s1600/HW_HandPortionChart_1222.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="308" src="http://2.bp.blogspot.com/-X1NWSMkXns8/T2tep8VkOvI/AAAAAAAAACs/BM7URmhakwc/s400/HW_HandPortionChart_1222.jpg" width="400" /></a></div>
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<br /></div>imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com0tag:blogger.com,1999:blog-7488113493047403457.post-77699110827751940052012-03-19T12:04:00.000-07:002012-03-19T12:04:16.852-07:00Add Pizzazz To Your DietFollowing a diet routine can be a smart way to focus on weight loss.
<br />
However, it is easy for the routine to<strong> become boring</strong>. <br />
<br />
Here are a few ways to liven up your food choices so that you can stay satisfied, yet on track with your diet and health goals.<br />
<strong> </strong><br />
<strong>Tired of chicken?</strong> Try pork tenderloin (if you eat pork) as it is considered a very lean meat that is similar in nutrition to a chicken breast.<br />
<br />
4 oz pork tenderloin = <strong>150 calories, 6 g fat, 23 g protein </strong><br />
<br />
<br />
<br />
<strong>Spices and Herbs:</strong> Onion powder, garlic powder,
lemon pepper, parsley, oregano, basil, cumin, and salt-free blends like
Mrs. Dash are great ways to add a punch of flavor without the calories.<br />
<br />
Also, try Mrs. Dash brand marinades with are salt-free. Try other
seasoning blends, but check the ingredient label for salt so you know
how much sodium you are adding to your foods.<br />
<br />
<br />
<strong>Add Some Heat</strong>: Red pepper flakes, chili powder, Tabasco, Cholula, and chipotle peppers in adobo sauce can add some kick to your meal. <br />
<br />
The chemical called capsaicin found in spicy foods has been shown to
help you eat less at that meal and even boost the metabolism slightly.
Not only do you get flavor, but you get a weight loss bonus<br />
<br />
<strong>Key Flavor-packed Ingredients</strong>: Minced garlic, shallots,
onion flakes, fresh chopped red onion, lemon juice, light
vinaigrette's, balsamic vinegar, dried fruit, nuts, sun-dried tomatoes, and olives are staples to keep stocked at home. <br />
<br />
These are key ingredients for many recipes. By just adding a few
shallots and a splash of balsamic to vegetables, you can have a whole
new flavor<br />
<br />
<strong>Try New Recipes</strong>: Don't be afraid to try new recipes to get out of a diet rut. Cook one new meal per week to add excitement for your palate <br />imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com0tag:blogger.com,1999:blog-7488113493047403457.post-81488323996444027322012-03-16T12:31:00.001-07:002012-03-16T12:31:27.557-07:00Burst TrainingHere is a video demonstrating burst training that can easily be done at home<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/JOudfe1l5EQ?feature=player_embedded' frameborder='0'></iframe></div>
<br />imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com0tag:blogger.com,1999:blog-7488113493047403457.post-6182050427984659302012-03-13T11:23:00.000-07:002012-03-13T11:23:02.982-07:00Exercise PlansAs everyone is aware, or has been told, dieting (watching what you eat) and exercise go hand in hand.<br />
<br />
When most people think of exercise, they think of a gym membership. Gym memberships work for most people however, typically someone will join a gym, go for a short time then it becomes more intermittent. Eventually, they stop going all together and that monthly gym membership fee essentially goes to waste.<br />
<br />
Who says you have to join a gym to exercise. In one of my previous post, I included a short video that shows some examples of exercises that can easily be done right at home. That was just one idea. You can find all kinds of exercises that can be done from the comfort of your home.<br />
<br />
If you are someone who likes watching video's, for that extra piece of motivation, there are plenty of those too. One of the popular things being talked about now days is the P90x training. <br />
<div style="text-align: center;">
<a href="http://asseenonpc.directtrack.com/z/3062/CD18490/"><img alt="" border="0" src="http://asseenonpc.directtrack.com/42/18490/3062/" /></a> </div>
I have heard from many that this works and am considering purchasing it myself. I have gotten myself into shape already, however, I think the P90X will help me to get more definition. In reviewing the information on the P90X website, its good for the beginner or the advanced person.<br />
<br />
Whatever motivates you, whatever you decide on, it really doesn't matter. The important thing is that you eat right and stay active. The P90X is just one suggestion of how you can stay active and burn some serious calories, which will provide results much quicker. <br />
<br />
<br />
<br />imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com0tag:blogger.com,1999:blog-7488113493047403457.post-37115767469294833412012-03-12T12:20:00.003-07:002012-03-12T12:20:40.043-07:00Dieting, what is it?I am all for healthy eating over dieting. However, what if you eat
healthily and still put on weight? Then, the only solution is to pay
attention to your balance of calories consumed versus calories expended
and that, without any waffling, is dieting.<br />
<br />
In our house we try to eat a very balanced and healthy diet. At this point I think part my problem is boredom. I think everyone can agree, that boredom leads to "the munchies" which is not friend of anyone who is dieting.<br />
<br />
Most things that I claim to
hate, like running and doing my taxes, I just hate the thought
of. Once I’m into the thick of the activity I always find that I enjoy
it despite my initial feelings. Dieting is the opposite. I love the idea
of being in control and seeing results on the scale. Once I start
however, I hate the whole boring thing.<br />
<br />
I hate the amount of mental energy it takes to lose weight.<br />
<br />
I hate the fussing over social engagements.<br />
<br />
I hate saying, or even thinking, “I can’t eat that”.<br />
<br />
However, I know there is no magic solution. The goal of fitting back into
my spring wardrobe can only be achieved with a certain amount of
sacrifice. My next step then is to find a way to do this hard work with
the minimum of resentment and the maximum of joy.<br />
<ul>
<li>First step: no gimmicks. That means food from all the food groups
and nothing between me and my calories. I just
need to be able to think about what I’m eating and how much, how I’m
moving and for how long. I know now that I cannot survive on a low carb
diet so I won’t try. I also know that I can’t live without healthy oils.
I can, however, temporarily do without alcohol and certainly without
sugar and refined carbs.</li>
</ul>
<ul>
<li>Second step: rhythm of life. How do I incorporate eating less and
moving more into my life without it taking over my life? I don’t mind
hard work but I refuse to be obsessional. I’m tentatively hopeful that
this Intermittent Low Calorie plan will help me with that. I can work
very hard for 3 days per week, moderately hard for 3 days per week, then
chill out a bit for the last day before starting all over
again. The average eaten over a week should lead to a pound or so lost
but the mental anguish should be fairly minimal.</li>
</ul>imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com0tag:blogger.com,1999:blog-7488113493047403457.post-3893824681682608692012-03-11T16:14:00.001-07:002012-03-11T16:14:44.818-07:00Dieting Does Not Have to Be Torture<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman","serif"; font-size: 12pt;">Everyday dieting can became difficult then it may seem impossible
to keep up with your diet, when you do not pay attention to what you eat,
you begin cheating one day and then the next. The next thing you know the diet
is all gone.</span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman","serif"; font-size: 12pt;">The first thing that most people think about dieting (or watching what you eat) is that it takes things away from us or
removes the foods we like. Initially this may be the case, but it does
not have to be that way. In my personal experience as well as
from others it takes a little bit of effort and some creativity. If we
plan our meals ahead of time we can eat nutritiously and even lose some weight
without suffering to much.</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-jV0tj2qupYY/T10wzDIKyTI/AAAAAAAAACY/AC2Cr9kiZCQ/s1600/While-Dieting-for-Weight-Loss-300x201.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-jV0tj2qupYY/T10wzDIKyTI/AAAAAAAAACY/AC2Cr9kiZCQ/s1600/While-Dieting-for-Weight-Loss-300x201.jpg" /></a></div>
</div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="font-family: "Times New Roman","serif"; font-size: 12pt;">What would you like to eat vs what
we should be eating</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman","serif"; font-size: 12pt;">This is where things get
creative, for some a burger and fries is what they crave while others may
think of some yummy chicken cordon bleu with some heavy cream sauce. STOP THERE
! Here is where we get can get creative and let the internet become our friend.</span></div>
<div class="MsoNormal" style="line-height: normal;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman","serif"; font-size: 12pt;">For example I just did a search on
low fat burgers and came up with a great link with several different <a href="http://www.eatingwell.com/recipes_menus/recipe_slideshows/low_calorie_burger_recipes?slide=1#leaderboardad"><span style="color: blue;">low fat burger recipes </span></a></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman","serif"; font-size: 12pt;">As far as chicken cordon bleu here
is a great <a href="http://recipes.sparkpeople.com/recipe-detail.asp?recipe=159261" title="Chicken cordon bleu"><span style="color: blue;">low calorie recipe</span></a>.</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br />
<span style="font-family: "Times New Roman","serif"; font-size: 12pt;">As you can see if you want to get creative
you can.</span><br />
</div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="font-family: "Times New Roman","serif"; font-size: 12pt;">Rules that I try to live with to
make things simple</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman","serif"; font-size: 12pt;">First try to plan two or three yummy
low fat meals on the weekdays, while keeping the other days simpler, such
as throwing some pork chops in the oven and a simple salad for dinner. Another
day broiling some fish with steamed veggies or brown. Then on the weekend once again you can
try some new creative new recipes when you have more time.</span><br />
</div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 12pt;">Drink your breakfast or lunch</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman","serif"; font-size: 12pt;">They say that breakfast is the most
important meal of the day and it probably is as it is the one that kick starts
your metabolism, I am personally very fond of fruit however I don't find it to be very filling in the morning. A good way to jump start your morning is with a quick
breakfast drink. It does not take much time to blend up a piece of melon
an apple and a banana, add some low fat milk with a little bit of raw
oats and honey to give your day a good start.</span><br />
<br />
<span style="font-family: "Times New Roman","serif"; font-size: 12pt;">If drinking your breakfast isn't the best idea for you, try doing it for lunch. Substitute the sandwich or whatever you typically have with a smoothie. </span><br />
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman","serif"; font-size: 12pt;">These are just some simple tips that
can help you eat a little better and not think of dieting as being so harsh.</span></div>
<div class="MsoNormal">
<br /></div>imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com0tag:blogger.com,1999:blog-7488113493047403457.post-44587083223160095472012-03-08T09:17:00.002-08:002012-03-09T11:57:52.559-08:00Ninja Blender, a dieter's best friendToday blog is going to be a little different. Since eating correctly is so important for anyone who is dieting, I am going to talk about an item (<a href="http://peerfly.com/x/0/4173/70388/">Ninja Blender</a>) that has really helped me. <br />
<br />
One day I was bored and channel surfing and saw an infomercial on the <a href="http://peerfly.com/x/0/4173/70388/">Ninja Blender</a>,
which I found it to be quite interesting. I am not sure why I decided to watch it since I hardly ever watch infomercials. What intrigued me was the
blades, how it mixed/blended and the self adjusting power. I didn't buy it that day since I wasn't sure
about it plus it seemed to be a bit costly. A few days later, I was making a smoothie for lunch and got completely frustrated since my regular blender was struggling so badly. So, I
decided I would give the <a href="http://peerfly.com/x/0/4173/70388/">Ninja Blender</a> a try. I went to my computer and I ordered it. Let me just say that
it's one of the best things that I have ever ordered because it is
awesome. It does everything it says it does. <br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-pC_1wP0YVYk/T1jpP1994JI/AAAAAAAAACQ/HIditue2WHI/s1600/Ninja.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-pC_1wP0YVYk/T1jpP1994JI/AAAAAAAAACQ/HIditue2WHI/s1600/Ninja.jpg" /></a></div>
For anyone who is dieting, ultimately, you need to break the habit of eating junk food.In trying to eat healthy, for breakfast or lunch (mostly lunch) I will make myself a fruit smoothie. It consists berries (strawberries, blueberries, blackberries), a banana, some non-fat yogurt, and a little fruit juice (orange or whatever else I may have). If available, the smoothie may get some grapes and/or kiwi and/or orange, etc. Take all of the ingredients noted above and throw them into a blender, put it on liquify and that's pretty much it. <br />
<br />
Although I try to use as much fresh fruit as possible. I typically use mostly frozen fruit, since fresh fruit seems to spoil quickly and is harder to get in the Winter months. Fresh fruit is also a little more expensive in the Winter. <br />
<br />
<br />
If I am home alone, I make a smoothie for myself. If my wife and kids
are home, I put in alot more ingredients so we can all have one.What I have learned is, the blender can make all the difference in the world. When I initially started making them, I noticed that the blender would struggle. If the ingredients had a lot of frozen fruit, it really struggled. I would constantly have to turn it off, add more juice and then would have to hand stir it. Even then, it would struggle and I could even smell the motor in the blender getting very warm. We had gotten Magic Bullet Blender from a friend for Christmas one year and I put it to good use making the smoothies. At first it worked great however, the motor died relatively quickly because it couldn't handle the load. So, one thing that caught my attention was that the <a href="http://peerfly.com/x/0/4173/70388/">Ninja Blender</a> would self adapt and apply more horse power when it needed it. I was skeptical at first, however after using it now for a long period of time, I have found that the <a href="http://peerfly.com/x/0/4173/70388/">Ninja Blender</a> lives up to what it says.<br />
<br />
This post it mostly talking about the <a href="http://peerfly.com/x/0/4173/70388/">Ninja Blender</a> <a href="http://peerfly.com/x/0/4173/70388/"></a> and how good it is for making smoothies, which is what I use it for most often, since a smoothie is a great way to substitute a meal when dieting. . Its also good at making other things, dough, soup etc., which can also be good for someone who is dieting. If you go to the site, you can see all that this wonderful device does. <br />
<br />
I highly recommend this for everyone, its well worth the price. <br />
<br />
<a href="http://peerfly.com/x/0/4173/70388/"><br /></a><br />
<br />
<br />
<br />
<br />
<br />imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com0tag:blogger.com,1999:blog-7488113493047403457.post-25615092110672725722012-03-07T12:44:00.002-08:002012-03-07T12:45:43.706-08:00Simple & Great Dieting TipsHere are some obstacles and their solutions for helping you achieve or even
exceed your diet goals.<br />
<br />
<br />
<b><u>Problem 1- </u></b><br />
<div style="text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;"><u>Poor
planning </u></b></div>
<div style="margin-left: 1.0in;">
Without a plan you are at the mercy of whatever
cravings come along and whatever situation you find yourself stuck in. </div>
<div style="text-align: justify; text-indent: .5in;">
<br /></div>
<div style="text-align: justify; text-indent: 0.5in;">
<u>The Fix</u>: </div>
<div style="margin-left: 1.0in; text-align: justify;">
Before you go to sleep every
night, think through your priorities for the next day. Plan for regular healthy
food, some kind of exercise and some rewards to yourself for sticking to your
plan. Try to break the habit of rewarding yourself with food. Think of the most
powerful thing you could do that day to move you toward more <span id="IL_AD3"><span class="ilad">health</span></span>, then <span id="IL_AD7"><span class="ilad">schedule</span></span>
it in.</div>
<br />
Problem 2<br />
<div style="text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;"><u>Using
food to feel better</u></b>. </div>
<div style="margin-left: 1.0in;">
Ever tell yourself that, “If I eat ice cream I
won’t feel so bad” or “I just gotta have …”</div>
<div style="margin-left: .5in;">
<br /></div>
<div style="margin-left: 0.5in;">
<u>The Fix</u>: </div>
<div style="margin-left: 1.0in;">
Make sure you are already eating plenty of healthy
food throughout the day. When you go shopping, don’t buy the junk food, just
the health stuff. That way it won’t be there to tempt you. </div>
Problem 3<br />
<div style="text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;"><u>Skipping
Exercise </u></b></div>
<div style="margin-left: .5in; text-indent: .5in;">
Ever tell yourself, “I’ll finish
my…, then I’ll exercise” or “I’m too sore”</div>
<div style="margin-left: .5in;">
<br /></div>
<div style="margin-left: 0.5in;">
<u>The Fix</u> </div>
<div style="margin-left: 1.0in;">
Start off gradually, maybe begin by walking a tiny
bit every day, if only 5 to 10 minutes. Look at the types that take only a few
minutes (such as burst training) or on consider those that are simplest, like
taking walks, if physical stress is a problem.</div>
<br />
Problem 4<br />
<div style="text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;"><u>Looking
for the next big fat fix</u></b>. </div>
<div style="margin-left: 1.0in;">
Telling yourself “as soon as I start my <span id="IL_AD12"><span class="ilad">gym membership</span>” or “I heard of this new
diet”</span> </div>
<div style="text-indent: .5in;">
<br /></div>
<div style="text-indent: 0.5in;">
<u>The Fix</u>: </div>
<div style="margin-left: 1.0in;">
Right now ask yourself what you will do today or
tomorrow that will most effectively move you toward health. Write it down in
your evening planning session. Ask this same question again every evening.</div>
<br />
Problem 5 <br />
<div style="text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;"><u>Dreaming/craving
about sweet food/junk food.</u></b> </div>
<div style="text-indent: .5in;">
Find
something to distract you. </div>
<div style="text-indent: .5in;">
<br /></div>
<div style="text-indent: 0.5in;">
<u>The Fix</u>: </div>
<div style="margin-left: 1.0in;">
Try chewing gum or try eating a healthy snack. You
could snack on some celery with peanut butter, some dark chocolate (in small
amount), an avocado, etc. Keep healthful treats nearby to move away from urges,
which cause terrible eating choices.</div>
<br />
Problem 7 <br />
<div style="text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;"><u>Stuffing
food when starving</u></b>. </div>
<div style="margin-left: 1in;">
Dieting is hard, especially when you are used to
eating, anything you want any time of the day. For most this results in looking
for the quick fix or over eating when mealtime arrives</div>
<div style="margin-left: 1in;">
<br /></div>
<div style="margin-left: 1in;">
<u>The Fix</u>: </div>
<div style="margin-left: 1.5in;">
Eat slowly, try completely chewing your meals. Then
hold out at least 20 minutes prior to eating more. Try eating some quality food
well before you get really hungry. Pay attention to your body’s subtler cues to
head off major starving and then binging.</div>
<br />
Problem 8 <br />
<div style="text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;"><u>Poor food
buying habits</u></b>. </div>
<div style="margin-left: 1.0in;">
Buying food (sweets, junk food, highly processed)
that you know won’t help your diet. </div>
<div style="margin-left: .5in; text-indent: .5in;">
<br /></div>
<div style="margin-left: 0.5in; text-align: left; text-indent: 0.5in;">
<u>The Fix</u>: </div>
<div style="margin-left: 1.5in; text-align: left;">
As noted in “The Fix” for Problem 2, don’t buy it.
If you don’t buy it, its not there to tempt you. Try staying in the healthy
fresh food sections of the grocery store first. Only go to the store after
you’ve eaten well. Have plans and <span id="IL_AD9"><span class="ilad">recipes</span></span>
for fixing fresh healthy meals and smaller frequent health snacks to keep you
happy all day.</div>
<div class="MsoNormal">
<br /></div>imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com0tag:blogger.com,1999:blog-7488113493047403457.post-60779754503147427612012-03-06T10:10:00.001-08:002012-03-06T10:12:04.275-08:00Diet Tips & StrategiesPeople looking for <b>diet tips and strategies</b> will
find a boatload of weight loss tricks and tips that may seem impossible
to sort through. A quick web search for the term "diet tips" finds well
over 30 million results, making searches for diet and diet strategies
some of the most common on the Internet. Television is another vast
compendium of diet strategies -- commercials for weight loss products,
gym memberships, diet foods, and other weight loss strategies are a dime
a dozen. So many people are interested in losing weight, advertisers
can't help but try to cater to this ever growing population.<br />
<br />
According to the CDC, nearly 70% of Americans are overweight to
some degree. Some people are a few pounds heavier than they should be,
while others are best described as "obese". No matter the
degree to which a person is overweight, good diet tips and strategies
are key to keeping off the excess pounds. Maybe you've tried trendy
diets in the past (cabbage soup, cookie diets, Adkins, etc) and found
them impossible to stick to or just plain ineffective.The problem with most diet solutions is that they offer you a pill, powder or some other weight loss enhancement device. They may may work in the beginning, however, the results seem to be greatly reduced as the program continues. Additionally, once the trendy diet is over, the pounds seem to creep back on which can be very frustrating.<br />
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Keeping the pounds off can be challenging. Whatever diet solution you decide on to get started, the trick to keeping the pounds off is to teach yourself new eating habits. As noted in a previous post, you need to train yourself how to eat correctly. If you don't change your eating habits, the unwanted pounds will more than likely return.<br />
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You also need to exercise, in some form. Exercising does not mean that you have join a gym. Many people join a gym and then go the first few times and seldom (if ever) after that. You can exercise at your home or apartment. YouTube.com has quite the selection of video's, where people show exercises that can be done in your home or apartment. Below is a video that provides a good example, of exercises that can easily be done at home.<br />
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<div class="separator" style="clear: both; text-align: center;">
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<embed width="320" height="266" src="http://www.youtube.com/v/z-G6U_nZ1Lw&fs=1&source=uds" type="application/x-shockwave-flash"></embed></object></div>imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com1tag:blogger.com,1999:blog-7488113493047403457.post-18313872705192038892012-03-05T11:31:00.003-08:002012-03-05T11:34:52.795-08:0010 minute workout<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Ym7d2MzZ96I?feature=player_embedded' frameborder='0'></iframe></div>
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This is a great video that will really help you with your dieting, about burst training which is done in ten minutes (10), every other day. Its really simple and can be done by the advanced or beginner dieter. imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com0tag:blogger.com,1999:blog-7488113493047403457.post-86660749388608951062012-03-03T15:48:00.000-08:002012-03-03T15:48:10.055-08:00Dieting & exerciseWhen it comes to someone who is dieting, exercising is very important. Most think that they can just watch what they are eating and they will loose weight. Some even think that they can loose weight by taking a pill or some sort of supplement. While these things may show some results, they simply aren't enough. If you want to loose weight, you need to eat better and increase your heart rate. The only real way of increasing your heart rate is through some sort of exercise.<br />
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If you are someone who hasn't ever been to a gym or perhaps has not gone in a very long time, you will need to start off very slowly. You should start off by going for a walk around the block. The distance that you walk is up to you and how you feel. You may want to start off by going around the block once or twice the first day. The second day increase your distance, again depending on how you feel. Each day thereafter, increase a little more. Each day you want to push yourself to do just a little bit more. The main purpose of your exercising is to increase your heart rate, so you burn more calories.<br />
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The more exercise you can do the better. At a minimum, you should exercise at least 4 days a week, about 45mins each time. If you can do more, then it benefits you greatly. The more you can do the more successful your diet and the better you will feel.<br />
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Motivating yourself to exercise can be tough, especially in the beginning. When you have a tough time motivating yourself, try to think about your goal or your motivation. Use that to get yourself going. Once you have starting your exercise routine, whether that's walking, running, or whatever, just try to push yourself to do a little more each day. Whatever exercise you decide to do, when you are done, you will feel much better since its over for that particular day. Most of all, you have taken another step towards being successful in your diet. <br />
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<br />imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com0tag:blogger.com,1999:blog-7488113493047403457.post-40743520799387659872012-03-02T14:52:00.000-08:002012-03-03T15:14:43.486-08:00Easy Dieting<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman","serif"; font-size: 12pt;">Want to lose weight..?</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt;">Whats your motivation?</span></div>
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Have you been told by the doctor that you need to lose
weight for health reasons? Or do you have a friendly competition going with
someone from work or home? Or maybe you just want to do it for yourself or some
loved ones, like your family. </div>
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Your motivation or reasons as to why you want to weight
or start dieting is just something to get you on the right track. No matter
what your motivation is, everyone can agree that loosing weight is hard. Food
is good and it seems that all the good food is bad for you in one way or
another. When we are dieting, it seems that we have to deprive ourselves of all
that good food. Well in a sense that is correct, but at the same time it’s not.
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Here are some tips that just might help....</div>
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1.<span style="font: 7pt "Times New Roman";">
</span><b style="mso-bidi-font-weight: normal;"><u>Stop
drinking soda's, especially diet</u></b>. Sodas have a ton of sugar and are
almost all chemicals. Diet sodas are even worse. When you get thirsty, drink
water. Water can get old, so add a lemon or a dash of fruit juice. Once you
stop drinking sodas, you will lose the craving or taste for them. After a just
a few weeks of not drinking sodas, if you go back and just take a sip of one,
you will be able to taste all the chemicals. If you want to treat yourself to a
soda every so often, stick to those that are clear, such as 7-up, Sierra Mist,
etc.</div>
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2.<span style="font: 7pt "Times New Roman";">
</span><b style="mso-bidi-font-weight: normal;"><u>Cut
down or even eliminate on simple sugar</u></b>. Some of us like candy, cake,
pie, cookies, brownies, chocolate, etc. or whatever satisfies your sweet tooth.
If you can eliminate your sugar intake, that is even better. However, almost
everyone has a sweet tooth which sometimes can feel like its driving us crazy.
If you must have something sweet, try a super small portion such as just one
(1) Hershey's kiss, or a miniature sized or sample size piece. If its
cake, brownie, cookies or even pie that you must have, instead of having the
big piece, just have a tiny slice. A lot of times, just a small portion will
satisfy you. If it doesn't, try eating a small spoon of peanut butter. If that
doesn't work, try chewing on a piece of gum, preferably not sugar-less. </div>
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3.<span style="font: 7pt "Times New Roman";">
</span><b style="mso-bidi-font-weight: normal;"><u>Switch
from ground beef to ground turkey</u>.</b> Ground turkey is much leaner than
ground beef and it is much better for you. It can make all the difference in
the world when you are dieting or watching what you are eating. </div>
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4.<span style="font: 7pt "Times New Roman";">
</span><b style="mso-bidi-font-weight: normal;"><u>Reduce
your carbohydrates (carbs).</u></b> Many people do not realize that your body
turns carbs in sugars. When you are dieting (or watching what you are eating),
you want to keep sugars to a minimum, so that your body burns fat. Reducing
carbs is quite easy. Everyone likes bread, however it’s one of the biggest
sources of carbs. So, if you eliminate or greatly reduce your bread consumption,
it’s a huge plus. Everyone likes pasta too however it too is another source of
carbs. If you can eliminate pasta it too will help.<br />
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Simple carbs are something the dieting person
wants to avoid. Simple carbs are found in the highly processed foods such as
bread, white flour, crackers, pasta, etc. Complex carbs are much better and
something the dieting person can have in moderation. This is because it takes
the body a long time to digest complex carbs which helps to speed up your metabolism.
Plus, the fiber content is higher which is a benefit. So, try whole grain pasta, or spaghetti squash.
Its best to stay away from bread altogether since it all has simple cabs in it.
However, if you must have some, get the grainiest kind that you can and limit
your intake. </div>
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5.<span style="font: 7pt "Times New Roman";">
</span><b style="mso-bidi-font-weight: normal;"><u>Limit
your portion sizes.</u></b> If you read
the back of any food label, it tells you how many portions there are for, that particular
item. Normally, this is based on a cup size or just about 4oz. Most of us pay
no attention to this. Trying to follow
this portion size is almost impossible and would leave just about everyone
starving. So, when you go to eat, try reducing your portion size, first to
maybe ¾ of what you would normally take. Then you can progress to about ½, if
you would like. The biggest thing to remember, <i style="mso-bidi-font-style: normal;">DO NOT GO BACK FOR SECONDS</i>. </div>
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6.<span style="font: 7pt "Times New Roman";">
</span><b style="mso-bidi-font-weight: normal;"><u>Reduce
or eliminate the alcohol consumption, especially beer</u></b>. Alcohol is
consumed by many and there isn’t many calories in it. However, most of us
cannot limit the consumption. We all like</div>
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7.<span style="font: 7pt "Times New Roman";">
</span><b style="mso-bidi-font-weight: normal;"><u>Exercise
and stay active</u></b>. This is one of the most important things for anyone
who is dieting. You want to exercise and stay active to that you get your heart
rate up, so you can burn that fat. As most everyone has probably heard, exercise
is important for everyone which includes the person who is dieting (watching
what they eat), kids, adults, even a fit person. For those that are dieting, concentrate on
cardio and minimize the weight lifting. Muscle weighs more than fat, so if you
hit the weights too much, you can actually gain weight, which can be
discouraging. Once you get down to your ideal weight, then you can hit the
weights to firm up. </div>
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8.<span style="font: 7pt "Times New Roman";">
</span><b style="mso-bidi-font-weight: normal;"><u>Don’t
eat anything after a certain time</u></b>. Everyone likes to have a snack a few
hours after dinner which seems to be a short time before you go to bed. That
snack needs time to digest, and if its consumed shortly before going to bed,
your body turns it into fat, which is not a benefit to anyone, especially
someone who is dieting. You should allow at least three (3) hours, or more
between the time you eat and the time you go to bed. </div>
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9.<span style="font: 7pt "Times New Roman";">
</span><b style="mso-bidi-font-weight: normal;"><u>Avoid
the munchies</u></b>. This can be tough however, the munchies usually lead to
junk food. If you get the munchies, try chewing a piece of gum. If it’s not too
late, try eating a piece of fruit.</div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt;">Basically, you want to burn more calories
than you consume. Doing this will helping anyone who is dieting lose those
extra pounds. </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt;"><br />Sounds easy doesn’t it..?</span><br />
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt;">For the most part, dieting (watching
what you eat) is simple. Breaking your habits is the hard part which usually
happens in the first week. Once you get past the first week (or maybe the
second for some), it seems to get a lot easier. </span></div>imjmbnd007http://www.blogger.com/profile/09054240778085468745noreply@blogger.com0