Vinegar- Great for Cleaning Vegetables

Did you know that vinegar, any kind, can be used to clean your vegetables?

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  or fruit in the solution, swish it around, and rinse thoroughly.

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.

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. 

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.

The Amount of Sleep You Get Affects Your Weight & Health

If you are someone who is struggling with your weight, then sleep is important to you.  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. 

 

Did you know that 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.

  

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.

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.

So, with the information above, the natural question is, how much sleep does a person need?  As a general rule, 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.

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.

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.

If you would like more information on this subject, you can check out this article 'Sleep curbs influence of obesity genes', on cnn.com

Incorporating Fitness In A Busy Lifestyle

A 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.

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.

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.

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.

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.

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.

Omega 3's Are Important In Your Diet

The adverts always hear important food for the body of Omega 3 fatty acids. 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?

Why The fatty acids are important for the body?

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.
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.
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:
 
Fish rich in fat
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.
 
Flax seeds
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.

Spirulina
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.

Soy
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.

Beans
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.

Walnuts
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.

High Fiber Diet

For 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.

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.
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.

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.

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.

Healthier Eating Babits

Eating 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.

Moderate Amounts-  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.

Milk Products- 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.

Lean Meats-  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.

Your Mindset- 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.

Conclusion
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.

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.

Information on Burst Training

A 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.

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?

The answer, a growing number of these sports scientists believe, may be yes.


“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.

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.

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.”
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.

Yo-Yo Dieting, NOT GOOD

Eating over 2000 calories one day,then depriving yourself to 1000 calories the next day is another form of yo-yo dieting.

Some are saying that alternate day dieting will help to keep you satisfied, but ultimately result in a calorie deficit and weight loss.

In reality, this type of YO-YO dieting is really bad for you

Don’t Mess with Metabolism

1. 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.
2. studies have shown that long term yo-yo dieting over the years can slow the metabolism.
3. 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 years of following a specific calorie level to change the metabolism.

Find Your Perfect Calorie Level

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, and keep the metabolism revved. This type of calorie level usually results in .5 to 2 pounds of weight loss per week.

A Positive

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.

However, the positive does not outweigh the negatives. So, really, it's best not to try it.

Physical Activity Equals a Healthy Weight

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.

• 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.
• Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity.
• Most importantly, physical activity reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone.

Physical activity also helps to–

• Maintain weight.
• Reduce high blood pressure.
• Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer.
• Reduce arthritis pain and associated disability.
• Reduce risk for osteoporosis and falls.
• Reduce symptoms of depression and anxiety.

 

How much physical activity do I need?

When it comes to weight management, people vary greatly in how much physical activity they need. Here are some guidelines to follow:

To maintain your weight: 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.


To lose weight and keep it off: 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.

What do moderate- and vigorous-intensity mean?

Moderate: 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—

• Walking briskly (a 15-minute mile).
• Light yard work (raking/bagging leaves or using a lawn mower).
• Light snow shoveling.
• Actively playing with children.
• Biking at a casual pace.

Vigorous: 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—

• Jogging/running.
• Swimming laps.
• Rollerblading/inline skating at a brisk pace.
• Cross-country skiing.
• Most competitive sports (football, basketball, or soccer).
• Jumping rope.
 

How many calories are used in typical activities?

The following table shows calories used in common physical activities at both moderate and vigorous levels.

Calories Used per Hour in Common Physical Activities
Moderate Physical Activity	Approximate Calories/30 Minutes for a 154 lb Person1	Approximate Calories/Hr for a 154 lb Person1
Hiking	185	370
Light gardening/yard work	165	330
Dancing	165	330
Golf (walking and carrying clubs)	165	330
Bicycling (<10 mph)	145	290
Walking (3.5 mph)	140	280
Weight lifting (general light workout)	110	220
Stretching	90	180
Vigorous Physical Activity	Approximate Calories/30 Minutes for a 154 lb Person1	Approximate Calories/Hr for a 154 lb Person1
Running/jogging (5 mph)	295	590
Bicycling (>10 mph)	295	590
Swimming (slow freestyle laps)	255	510
Aerobics	240	480
Walking (4.5 mph)	230	460
Heavy yard work (chopping wood)	220	440
Weight lifting (vigorous effort)	220	440
Basketball (vigorous)	220	440
1Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less. Source: Adapted from Dietary Guidelines for Americans 2005, page 16, Table 4.

To help estimate the intensity of your physical activity, check out this article, Physical Activity for Everyone: Measuring Physical Activity Intensity.

Don't make These Exercising Mistakes

Exercising is, hands-down, one of the best physical things you can do for your health.

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.

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...

Shape magazineⁱ lists eight exercise mistakes that could be keeping you from getting the full benefit of your fitness program.

Interestingly enough, one specific type of exercise can help you circumvent or overcome most of these pitfalls, namely high intensity interval training—exercises in which you go "all out" for about 30 seconds, followed by a 90-second recovery interval.

(One session consists of eight such intervals.) Here, I'll reveal how...

Skimping on Sleep to Work Out Could Backfire

While I do 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 need 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 used to move.

Both young children and animals clearly demonstrate the proper way to exercise: in short but aggressive or intense spurts with rest in between. 

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. 

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 sleep is an important aspect of health, and lack of sleep can hamper weight loss efforts and contribute to a wide range of health problems.

Concentrating on a Single Body Area is Counterproductive

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...

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. 

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 Peak Fitness exercises will give you the greatest all-around benefits, and this form of exercise differs from others in that it benefits your entire body. 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. 

The key to activating your fast-twitch muscle fibers is intensity, or speed.

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.

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. 

Jumping on Every Fitness Fad that Comes Along May Hinder Your Progress

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. 

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. 

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.

Over-Exercising Could Do More Harm than Good...

Switching from long-distance running to high intensity Peak Exercises has saved me a TON of time while improving 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 too much—either by exercising too intensely, and/or too frequently.

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. 

Part of the equation of creating optimal fitness is recovery. Besides intensity, recovery is a key factor of high intensity workouts. An equation to keep in mind is that as intensity increases, frequency can be diminished. In fact, you need 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 Phil Campbell and Dr. Doug McGuff have addressed this in previous interviews. 

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.

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.

Over- or Underestimating Yourself Could Nullify Your Efforts

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 continuously up the ante as their fitness improves.

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.)

Dieting for Your Swimsuit

Be Swimsuit Ready in a Few Hours

1. Do lunges and squats 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.
2. Avoid bloat with anti-bloat foods. Unsalted nuts, 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.
3. Give self tanners a chance. 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.
4. Choose the right swimsuit for your shape. 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.
5. Perfect your posture. This is the most important since posture 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!

Eliminate These to Lose Weight Fast

The 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.

Try eliminating the following:


Soft drinks –  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

Diet soda –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.

Fruit juice – 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.

Salad dressings – 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.

Jams, jellies and other sweet condiments – Sweet is the operative word here. All of condiments are high in sugar. Other sweet condiments would include ketchup, barbecue sauce, etc.

6. Mayo and other high-fat condiments – 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.

Cheese “products” – 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.

Milk, Ice Cream, etc. – 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 immersion blender to puree ingredients in soups to make them creamy.


Pastries, breads and pasta – 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.

In Summary
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 in moderation. Until that time, replace, substitute and cultivate new tastes. Embrace the change…

Easy Portion Control

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.

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.

Add Pizzazz To Your Diet

Following a diet routine can be a smart way to focus on weight loss.
However, it is easy for the routine to become boring.

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.
  
Tired of chicken? Try pork tenderloin (if you eat pork) as it is considered a very lean meat that is similar in nutrition to a chicken breast.

       4 oz pork tenderloin = 150 calories, 6 g fat, 23 g protein



Spices and Herbs: 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.

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.


Add Some Heat: Red pepper flakes, chili powder, Tabasco, Cholula, and chipotle peppers in adobo sauce can add some kick to your meal.

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

Key Flavor-packed Ingredients: 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.

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

Try New Recipes: 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

Burst Training

Here is a video demonstrating burst training that can easily be done at home

Exercise Plans

As everyone is aware, or has been told, dieting (watching what you eat) and exercise go hand in hand.

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.

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.

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.

  

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.

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. 

Dieting, 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.

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.

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.

I hate the amount of mental energy it takes to lose weight.

I hate the fussing over social engagements.

I hate saying, or even thinking, “I can’t eat that”.

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.

• 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.

• 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.

Dieting Does Not Have to Be Torture

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.

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.

What would you like to eat vs what we should be eating

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.

For example I just did a search on low fat burgers and came up with a great link with several different low fat burger recipes 

As far as chicken cordon bleu here is a great low calorie recipe.

As you can see if you want to get creative you can.

Rules that I try to live with to make things simple

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.

Drink your breakfast or lunch

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.

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. 

These are just some simple tips that can help you eat a little better and not think of dieting as being so harsh.

Ninja Blender, a dieter's best friend

Today 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 (Ninja Blender) that has really helped me. 

One day I was bored and channel surfing and saw an infomercial on the Ninja Blender, 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  Ninja Blender 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.    

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.

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. 


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 Ninja Blender 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 Ninja Blender lives up to what it says.

This post it mostly talking about the Ninja Blender 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.

I highly recommend this for everyone, its well worth the price.

 

Simple & Great Dieting Tips

Here are some obstacles and their solutions for helping you achieve or even exceed your diet goals.


Problem 1-

Poor planning

Without a plan you are at the mercy of whatever cravings come along and whatever situation you find yourself stuck in. 

The Fix:

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 health, then schedule it in.

Problem 2

Using food to feel better.

Ever tell yourself that, “If I eat ice cream I won’t feel so bad” or “I just gotta have …”

The Fix:

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.

Problem 3

Skipping Exercise

Ever tell yourself, “I’ll finish my…, then I’ll exercise” or “I’m too sore”

The Fix

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.

Problem 4

Looking for the next big fat fix.

Telling yourself “as soon as I start my gym membership” or “I heard of this new diet”

The Fix:

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.

Problem 5

Dreaming/craving about sweet food/junk food.    

            Find something to distract you.

The Fix:

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.

Problem 7

Stuffing food when starving.

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

The Fix:

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.

Problem 8

Poor food buying habits.

Buying food (sweets, junk food, highly processed) that you know won’t help your diet.

The Fix:

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 recipes for fixing fresh healthy meals and smaller frequent health snacks to keep you happy all day.