The Lunch Box Diet - Voted ‘the best diet’ 5/5 by Elle Magazine

10 Best Fat Burning Foods

When it comes to losing weight there are some foods that can really help speed up the process. Some foods have properties that make them ideal for fat fighters. Inclusion of such foods in a healthy long-term dieting plan can really help us to shed those pounds a lot faster. Here is a list of the 10 best fat burning foods from Lunch Box Diet author Simon Lovell.


1. Green Leafy Vegetables
Leafy green veggies such as lettuce and cabbages are rich in fibre, folic acid, vitamin C, and various other nutrients. As well as being rich in all these nutrients, they are also very low in calories. Vegetables like this should be heavily included in any healthy diet plan

2. Whole Grain Cereal
Whole grain cereals are rich in both fibre and complex carbohydrates. Both of these are helpful for maintaining low insulin levels and boosting metabolism. Keeping insulin levels low is crucial for losing weight.

3. Eggs
Eggs are another food that give your metabolism a boost, and they are also a good source of protein. Eating eggs in the morning can get your metabolism in good shape for the rest of the day. Eggs are very good to eat if you exercise a lot. You may want to avoid the egg yolk however if you are worried about cholesterol levels.

4. BrocolliLow in calories and high in fibre, broccoli and other green vegetables are excellent for burning fat. Broccoli contains indoles and sulforaphane which reduce oestrogen levels and increase out natural fat burning hormones. Known as ‘Green fibrous fat burner’, green veggies like broccoli should be consumed a lot if you are looking to lose weight.

5. Beans
Beans have no fat and are high in protein and fibre. They clean your system out and keep the digestive system working efficiently. The soluble fibre in beans traps bile and also lowers bad cholesterol (LDL) without affecting good cholesterol (HDL). Lima beans, white beans and navy beans are all great fat burning foods.

6. Lean Meats
Leans meats are a good source of amino acids and are very rich in protein. Being as the body has to work and use up a lot of energy to digest proteins, it burns a lot of calories in the process. The amino acids are good for boosting metabolism and building lean muscle tissue.

7. Oranges
Oranges contain vitamin C as well as fibre which are both beneficial to burning fat. The vitamin C in oranges promote production of Carnitine which helps to oxidise fatty acids. Oxidising fatty acids breaks down fats so your body can burn them.

8. Low Fat Yoghurt
By providing us with protein, calcium and positive bacteria, low fat yoghurt can give a great natural boost to our metabolism and improve the efficiency of our digestive systems. The high protein levels mean lots of calories are burned while digesting.

9. Green Tea
The health benefits of green tea and green tea supplement have been known for many years. Green tea is low in calories and rich in polyohenois and catechin which help the body to burn calories faster. Catechins help to stabilize glucose levels which is necessary for avoiding weight gain.

10. Brown Rice
Substituting white rice for brown rice can help speed up your weight loss quest. Brown rice in rich in fibre and supplies the body with complex carbohydrates needed for keeping the body full of energy.
If your diet plan includes many of the foods mentioned above, then you’re well on the way to shedding those pounds. Remember though, there is no one super-food that is going to magically make your body fat disappear.

A long term healthy eating plan with a variety of nutrients is necessary if you want to lose weight. Don’t expect results overnight, but if you commit to eating healthy foods like the ones listed above as the core of your diet plan, you’ll see results soon enough.

Check out The Lunch Box Diet as a great healthy way of losing weight, it’s been voted ‘the best diet’ 5/5 by Elle Magazine. Click here to get started.

Weight - Loss Exercise Program - Week 1

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Tips & Exercises For Productive Abdominal Workouts, Work Your Way To A Flat Tummy!

Everyone wants a flat stomach and conditioned abdominal muscles. To accomplish this fitness level, and the desired look it will require some effort on your part. You will need to adhere to a routine of dedicated, and regular abdominal workouts. As well, you will need to make some lifestyle changes in other areas. Below is some information and tips which you may find helpful in your quest to form tight abs.

First, it is important to know which exercises improve the condition of abdominal muscles. Certain exercises work certain areas of the body. To achieve firm, flat abs you need to focus on core exercises, which will give all your abdominal muscles a workout. Core exercises work all the muscle groups among the shoulders and pelvic area. You may be wondering why you would include these other muscle groups in your abdominal workouts. The answer is easy in theory. These muscle groups work together as a well-conditioned machine, keeping your stomach muscles strong, healthy, and firm. Here are some core exercises that will help to tone your midsection:

 


1. Traditional floor or swiss ball crunches are a good example of an upper core exercise with an abdominal workout. These will help to firm upper abdominal m and aid in ridding the midsection of unwanted belly fat. crunches lie down on an exercise mat or on a swiss ball. should be positioned flat on your back. Bend your knees so that the bottoms of your feet are resting comfortably on the mat.
 
Now cross your arms over your chest(The Mayo clinic recommends this position rather than cupping hands behind your neck. is to avoid injury to the neck or head). are ready to crunch! or contract your abdominal muscles, as if you are sucking in your stomach. brings your abdominal muscles upwards, toward the ribcage. this muscle position and lift your head and shoulders off the mat. this position for 30 seconds and then relax. this exercise several times.

2. Bicycling is another wonderful abdominal exercise. This can be done simply by riding an actual bicycle around the park or riding a stationary bike at the gym. If you do not have access to either of these options, you can do bicycle exercise, which mimics actually riding a bike. Lay down on the floor. Next, raise your leg's up in the air and bend them at the knee. Now you're ready to ride the bike! Just start moving your legs in the same motion you would if you were riding an actual bicycle.

 
3. The pelvic tilt is a good core exercise for beginners and pros alike. Lay flat on the floor. Keep your arms at your sides. Bend your knees, keeping the soles of your feet flat on the floor. The heels of your feet should be about placed about six inches from your buttocks. Now your ready to move! Contract the lower portion of your abdominal muscles. As you contract the abdominal muscles firmly, yet slowly press your back to the floors surface.
 
Hold this position, keeping you're back pressed to the floor and your abdominal muscles contracted for about ten seconds, then release. Repeat these steps several times. This may sound easy, yet it will really give your abs a good workout.

The above are just a couple of examples of the many exercises which you can include in your abdominal workouts. Visit a local gym and ask to speak to a trainer. A good trainer can help to cultivate an exercise routine which is tailored to your individual exercise needs. He or she can help you to assess your overall fitness level, determine your goals, and show you a way to archive success.


Furthermore, keep in mind, that diet and nutrition play a huge part in losing belly fat and gaining a flat stomach. Pay attention to your food choices and avoid those which are high in fats and calories. As well, you will want to leave starches off the menu. Two of the worst food enemies for belly fats are potatoes and bread.

They may taste well, but they are sure pack on the pounds and take away from the firm, tight abs you so desperately want. The combination of good diet habits and regular exercise will have your abs firm in not time flat!


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David Grisaffi is a Sports Conditioning Coach and holds multiple certifications including three from the prestigious C.H.E.K. Institute: Level II Corrective Holistic Exercise Kinesiologist, Golf Biomechanic, and Nutrition and Lifestyle Coach. Plus he is also the author of the popular selling e book, "Firm and Flatten Your Abs," which teaches you how to develop a ripped abdominal region



Source- http://davidgrisaffi.articlealley.com/tips--exercises-for-productive-abdominal-workouts-work-your-way-to-a-flat-tummy-2415950.html

A weight loss program for healthy living

Human beings will do a lot of things to achieve healthy living. Fortunately, there are cheap ways of achieving the same such as regular exercising at a Fat Farm. Although weight loss may not fix all our health problems, it can help address unnecessary complications such as obesity and reduce the cost of treatment significantly.Therefore, if you have excess weight you may take advantage of a weight loss program such as the Health Farms Queensland offers. A reduction in weight will see to it that you live healthy, look great and enhance your self esteem. A Fat farm offers the best environment and state-of-the-art facilities for relaxation and physical training. The facility can help you adopt a special diet that will address your weight issues within a relatively short time.



Time is of the essence here when it comes to the attainment of weight loss. However, you still will need to exercise patience, self-sacrifice and discipline to pull it off. Some people avoid physical training while under the impression that it only works for slender persons. The truth of the matter is that you too can benefit immensely from joining a weight loss program within your locality.

 

Even if your body weight status is not life threatening, you still may need to join a fitness program such as the Health Farms Queensland offers. A good status of body weight is critical in your day to day undertakings at home and workplace as well as social circles.

The essentials of your Fat farm fitness program

The location of your fitness centre is very important to achieve the best results and in a timely fashion. The closer to your residence the facility is the easier it will be for you to attend regular sessions. Additionally, you cut down on transportation costs if you do not have to commute or go long distances to reach your fitness centre. How flexible is the program and the schedules? If you work long or odd hours, you need to be sure you can be accommodated in your preferred weight loss program.

The environment of your facility must favour your desires. On top of offering state-of-the-art facilities for weight loss, the staff there should share your vision and mission. They should be attentive and interested in your own experience to deliver training that can help you achieve reasonable weight loss in good time. The cost of training also merits consideration. You do not have money to waste on a program that does not yield desired results. In the same vein, the cost should also match that of other centres that offer quality services.

 

There are a number of ways to establish the most appropriate fitness centre to join. Primarily, you may find most of the information you need at the centre’s website. Information such as fees schedules, training programs, facilities, trainers etc may be found online. However, since physical training is not one of the services that can be offered online, it makes sense to pay your preferred centre a visit before making your final decision. While there, you may enquire and ask as many questions as possible while backing up everything you are told with what you witness.

 

Ontrack weight loss boot camp australia weight loss health retreats, weight loss camps and fitness retreats are different – ontrack have top personal trainers, nutritionists, and counsellors support staff made up of real people like you who have personally struggled with their weight. Go for best weight loss programs

Bun and Thigh Exercises - Get a Firm and Shapely Booty

By Karen Sessions NSCA-CPT
MsFit

Most women are obsessed with building nice solid and shapely buns. The butt muscle is commonly referred to as the glutes. It gets this name from the three muscles that it consists of: the gluteus maximus, gluteus medius, and the gluteus minimus. Logic will tell you that the gluteus maximus is the largest of the three. It's the one that's most noticeable.

The gluteus medius and minimus are located around the body part of your pelvis, so they are not as apparent.

All three glute muscles are involved in rotation and extension of your leg.

There are many exercises that shape and strengthen your glutes. The key is to train them effectively, without overtraining them. Even though this key is simple, it is effective and vital. The question now is; what exercises can you implement to catapult you to the “nice/firm butt” category?

Traditional Squats for Bun and Thigh Exercises – The squat is a compound exercise (works all the muscles simultaneously in that muscle group) and top-class for adding shape to your bottom. Include this exercise first in your bun training to ensure you target the entire glute muscle simultaneously.

Use a variety of rep ranges and sets. It's safest to squat until your upper legs (from knee to hip) are parallel to the floor. However, at times you can squat past parallel, provided the poundage you use is light. Also, with light poundage you can vary foot placement and foot width to further target other areas of the upper legs.

Build a Beautiful Body and Change Your Life Today!

Pile Squats for Bun and Thigh Exercises – Further extend the traditional squat by adding pile squats to your program. Pile squats can add some variety and help target the muscles of the inner and outer thighs to a much greater degree.

If you are unfamiliar with the pile squats it's simply taking a wide-stance with your toes pointing outward. Hold a dumbbell in front of you and squat straight down and rise back in a controlled manner.

Reverse Partial Squats for Bun and Thigh Exercises – Training a muscle in its strongest position, which is the contraction point, it a sure fire way to build strength and muscle fast. However, there is another side to training a muscle to its fullest, and that's hitting the weakest part of the lift.

The strongest range of a traditional squat is from the last few inches to contraction point (standing upright). Therefore, if you want to work the weakest range, then that would be from it's stretched position (squatted position) to roughly mid-point.

Simply put, rather than doing the traditional full range squat, you will be squatting from the bottom position to mid point, back down to the squatted position.

To ensure safety on this exercise, you should perform these either with dumbbells or in the squat cage. Set up the safety rails in the squat cage so they are just below the barbell when you are in your full squatted position. You don't want the safety rails to touch your barbell as you squat, but it's there just in case you can't complete your set or you lose your balance.

Lose Weight and Make the Most of Your Life!

Lunges for Bun and Thigh Exercises – Lunges are great for working all the muscles in your upper legs and glutes. This is an essential exercise, yet often neglected. Lunges can be performed in a variety of fashions such as walking lunges, reverse lunges, side lunges and so forth.

The Stepper for Bun and Thigh Exercise – The stepper is a great way to get cardio in, as well as build and shape your legs and glutes. The stepper requires you to use your legs, and glutes to move the foot platforms up and down.

Conclusion to Bun and Thigh Exercises
To build great buns and thighs you need to incorporate exercises that use those muscles to a large degree. Compound exercises should compose the bulk of your training. When you build your buns and thighs to their maximum potential, you wont' think twice when someone calls you a hard ass.

Fitfully Yours,
Karen Sessions NSCA-CPT
MsFit

P.S. Want more ways to shape up and lift your backside? Find out more interesting facts in How to Lose Weight Forever!

About the Author

Karen Sessions has been in the fitness industry since 1988 and is a certified personal fitness instructor and specialist in performance nutrition. She is a nationally qualified natural female bodybuilder, holding numerous titles in the southern states including two overalls.

Karen has written six eBooks on fitness. She also writes articles for several fitness websites, and distributes two monthly newsletters regarding weight loss and female bodybuilding.

Karen has helped hundreds of clients reach their goal of transforming their body. Her success and success stories speak for themselves.  Lose Weight forever

3 Steps to Getting Fit and Losing Pounds

Whether you want to hear this or not, you cannot expect to see improvements in your weight, body shape or overall fitness without regular exercise. You can dictate your levels of exercise on your own personal levels of fitness. It is just as important to remember not to over exercise, as it is to ensure you put in enough effort, particularly when starting out.

Think about using a mixture of exercises that interest you but do not look for the exercises you find easier to do with minimum effort, or all you will be doing is simply wasting your time. You can think about exercising more regularly, even every day without over doing it. A long walk to the shops, or a brisk walk around town can count as a physical activity.

Below is a guide that I have used over the years and it does not have to be so regimented either, try adding further activities that you know are of benefit to you.

1. Regular Exercise

If exercising everyday is too much initially don’t panic or worry, because you can build up to this over time. If your workouts can be pretty intense, then it would be wise to have a break for a day before your next session. The idea of exercising every day is to ensure that you keep to a routine or habit that is beneficial to you.

Set yourself realistic goals that are achievable and this will help you stay motivated to keep going. Try to keep yourself positive mentally and don’t be put off if you don’t quite achieve your goals. If this is the case re-assess them and change them if necessary. The important thing here is that you have a positive mental attitude to this and try to appreciate the bigger picture and long -term goals.



2. Maintain a Healthy Diet

It is vital that you don’t waist the hard work of your workouts but eating and drinking food that is going to have an adverse affect on your health, energy levels and performance. The best way to look at it is, if you want beer, wine or champagne once or twice a week you’ve got to earn it. This is what I always tell myself, and more often than not it works. I enjoy a beer as much as the next guy, but if I tell myself that unless I work hard exercising the week before, I’ll end up putting on weight and looking out of shape.

The key is to eat sensibly, make sure you have regular intake of fruit and vegetables and just as important make sure you drink as much water as you possibly can. The importance of water regularly cannot be expressed enough. Without regular water intake our energy levels drop and we end up feeling lethargic, which in turn de-motivates us.

Eating three square meals, especially large meals is not really a good idea. If you think about it, after we have eaten a large meal we tend to feel lethargic and sleepy. Therefore try eating small portions but more regularly through the course of a day. You will probably find that your energy levels are much higher than you anticipated.



In summary:

• Eat plenty of fruit and vegetables
• Drink plenty of water
• Do not eat large portions, try more frequent smaller portions



3. Intensive Activity Beats Long Duration

Although you may see many people carrying out long duration activity, it does not always mean that they are achieving better results. Sometimes people find that their bodies become used to the same continuous activity over and over again. When this happens there is no real benefit to the body because there is no next level, and the body does what is known as plateau.

When you are looking for a leaner and fitter physic your body requires quality exercise sessions rather than long flat workouts. Look at it like this, when you go for that 3km run at your usual steady pace, try increasing your speed throughout. If you keep a running chart of this you will see if your times begin to improve. This again is a good way of motivating yourself to improve on previous times over the same course and distance. http://www.articlealley.com/3-steps-to-getting-fit-and-losing-pounds-2416940.html

Successful Way to Lose Weight Fast – Go Biking

When people realize with a sudden desperation that that they are too overweight, they push the panic buttons and try to make all sorts of drastic lifestyle changes to lose weight fast. However, this panic-induced frenzy is not healthy, and will only lead to depression and failure. When it comes to successful way to lose weight fast, it is the sustainable changes that count, and a long-term perspective. Make a small change and measure what effect it will have over six months or a year, rather than thinking about 6 week miracles. Biking can be one of those small changes, and it is a great weight loss idea hence go biking!

The Mathematics of Cycling and Weight Loss

One pound of body weight is the equivalent of 3500 calories. This means that if you burn 3500 more calories than you consume over a month, you will lose a pound. If you go biking at a leisurely pace it helps you to burn about 450 calories an hour. So, if your diet is healthy and wholesome, by and large, and you do an hour of cycling everyday, 4 times a week, you should be able to lose about 2 kg in a month. It may not sound like much, but make the calculations for a 6 month period, and the numbers suddenly start to look impressive!

 

The Advantage

Biking will also improve your overall muscle tone and mass, if you supplement it with the right diet and sufficient proteins, and more muscle means more calories burnt, even when you are at rest. So, even when you are sitting on your couch and working eight hours after your ride, your body is burning more calories than it normally would. In other words, cycling not only burns more calories, but also gives your metabolism an overall boost.

 

 

 

 

 

Some Biking Ideas

Biking is not only a great weight loss idea, it can also be a fun and exciting activity to incorporate into your life. How about using a bike to travel to and from work? You could also use a bike to run daily or weekend errands and do some exploration with your family and friends. Weekend rides are a great opportunity to make new friends and go on excursions and picnics. At the end of the day, the great advantage of cycling is that it can be fitted into your routine without the need to designate special ‘workout’ time.

 

Higher Intensity Training

Once you get used to cycling, you must remember that your body and its muscles have already adapted to the original intensity of your workout. So, it is now expending less energy on your usual 20-minute ride from home to work, which means less calories burnt. At this stage, you should try to increase the intensity of your cycling workout by incorporating fast-paced intervals in your ride. This will boost your overall fitness and spur your body’s metabolism once again. Perhaps you could plan to ride a faster burst between any two consecutive landmarks on your ride, such as traffic junctions or pillars.

If you want to lose weight fast and maintain your weight loss pattern, you must not let your body sink into a fixed and rigid workout routine. Rather, re-discover the kid in you and be adventurous on your bike, a successful way to lose weight fast and you will shed those pounds. Good luck, Go biking and lose weight!

Source.
http://ramgupta.articlealley.com/successful-way-to-lose-weight-fast--go-biking-2416153.html

Small Steps to Long Life

The question of course is not why do I need health - The question is why do I need to work at it?

The question is, in this day and age of high tech everything - why do I need EXTRA nutrition?

The question is why is it all so confusing. One day its too much salt, then its not enough salt then its sugar then its fructose then its... its all too confusing. So why bother - I am fine. And of course the biggest of them all - if,IF, I was to do something - and not everything - where would I start? Great questions. And the simple answer is - it depends. So no simple answers then?

Well it depends on what state of health you are in now. It depends on how much exercise, physical activity you do now, it depends on what age you are now.It depends. But the best thing to do when you are starting, anything...is to start. And that's what this little series will do - give you places to start.

Your question that began - in this day and age...the two main challenges we face in health, in this day and age is;

 

1) The size of the global population
2) we live longer

There has never been so many of us on this little planet as now. So we need highly efficient food systems and transport systems and storage systems and well -systems.

And when it comes to food and water all, all of those systems right now use chemical additives and genetic modifications to keep the food and water flowing to us (in developed countries). And all those added chemicals and added genetic modification and food factories and chicken factories and cow factories mean in all that food we are eating, there's less and less - food. Less and less nutrition.

And because we no longer have fixed places in society, because there's more and more of everything,and more and more changes, and more and more activity and rush and speed - there more and more stress. Safe to say in the entire history of our world, there has never been so much widespread stress, real and imagined put upon us. Stress affects our health. Stress affects our blood pressure. Stress kills more of us than anything else on the planet.

 

Yes, on average, we live longer than say 200 years ago. But we live longer because of medicine patching us up. Not because we necessarily 'healthier'. So we love longer with more stress and less nutrition than ever before. Patched up when necessary.

Its not what you could call optimal health. If you and we are going to live so long.Lets live with the best health for the longest possible time, and take advantage of our long lives.

4 simple keys to health.

1) nutrition - make sure the food you eat is nutritious (that is, its gives your body not just the energy it needs, but all the tools it needs to stay functioning and optimal) and because that is almost impossible in this day and age - you should supplement your diet with things that make up for the lost nutrition. For instance vitamins and minerals and herbs (usually in tablet form) that add the 'food' to your food.

2) Stay active. Your body needs activity to stay functioning. It need activity to keep its muscles and arteries and heart and lungs and organs and bones functioning.

Go outside. walk outside, run outside, every day. You need sunshine. You need outside air (good or bad as it may be) you need activity. You need vitamin D from the sun. If you live in a place that had long winters with little sun, take extra vitamin D (see later in the series- Part 2)

3) Sleep when you sleep. Relax and have at least 7 hours sleep a day.And if you can,set aside 15mins every day or so of "quiet time".Relax time. Sit and breathe.Don't think, don't fidget, don't read, don't watch TV. 15 mins off shut down time. Relax.

4) Have a goal in your life. Goals. Something to look forward to.Find and cultivate friends, true friends. Hope and expectation are the nutrition of our mental being. Depression like stress kills us. Have goals. Not driven ambitions. Better, simpler,things - something to look forward to. Something in the future you can enjoy, and share.Especially -have someone to share your good things with.( cat a dog, a person)

Figure Out How To Diet Properly By Using These Terrific Diet Hints

Nutrition is a sometimes complicated subject in today's world. We often focus on how much we eat and what we eat in terms of weight loss or gain. Yet, making sure we get enough minerals, vitamins and nutrients is barely on many people's mental radars. If you are looking to improve nutrition in your life, read on for some tips you might not currently know.

In making decisions about nutrition, you should cast a wide net. If you take mind and spirit into consideration in other aspects of your life, you should also do so in regard to nutrition. One writer who does this is Sally Fallon in her book, "Nourishing Traditions".

If you feel that you are getting ready to overindulge in food, you should try to let 10 to 15 minutes pass and the urges should go with it. In those 10 to 15 minutes to pass the time and not think about food, you could take a shower, move around or take a walk. You should stay positive and you will get through these urges.

Include more fiber in your diet. Fiber causes your body to expel wastes so that nothing harmful has a chance to sit for long inside of you. By eating more fiber, you are helping keep your colon in top condition by pushing out harmful waste at a quicker rate.

 

While high-protein meats and poultry can be part of a healthy diet, many nutritionists suggest including at least one meat-free meal into your weekly diet. Instead of meat, add in additional servings of low sodium cooked beans, soy products, or a variety of unsalted nuts like pecans, peanuts, and walnuts.

If you normally use cream cheese or butter as a spread for some food items, you should think about using a healthier option. Butter and cream cheese are not very healthy. Peanut butter or almond butter can be good replacements for cream cheese and butter. Peanut butter and almond butter are healthier and are just as flavorful.

A great way to ensure that you are getting the most out of your nutritional plan is to incorporate a daily vitamin. This way, you can eliminate any gaps that occur in your daily diet, and make sure that your body gets all the vitamins and minerals it needs for good health.

Nutrition is something that you really do not have to worry about, it is found in many available healthy foods. However, it is up to you to make the proper choices about nutrition and eat healthy. In modern countries there is an over abundance of healthy foods available to the population, you just have to choose to eat them!

 

Pack a snack for work. If you eat more than three times a day, you are less likely to eat too much at meal time. You will also have more energy. The key is to snack on healthy foods, which is why it is important to bring something from home rather than being tempted by something at work.

More and more people are discovering that they are gluten intolerant or completely allergic to it with celiacs disease. Gluten is the protein found in wheat, barley, rye and other grains. If you have a sensitive stomach, or digestive issues, check with your doctor to see if you might need to be tested.

Eggs are a good source of protein but can be potentially dangerous due to the high cholesterol content of the yolk. However, the main portion of cholesterol resides within the yolk, while the main protein content resides within the egg white. Subsequently it's very healthy to eat the egg whites alone, and discard the yolk. Eggs, due to their cheap price, are one of the best sources for economic protein-loading.

Help your child avoid obesity by making sure he/she has a healthy balance of play and nutrition. Shop carefully for healthful foods to be sure your child always has plenty of nutritious choices in snacks, and make sure he/she gets outside to play a sport or engage in some other vigorous exercise for at least half an hour every day.

Consider including unpasteurized dairy products in your diet. Pasteurization is a very new phenomenon in human history. While there is some chance of consuming food born pathogens in unpasteurized dairy products, many believe these risks are far outweighed by the many beneficial enzymes unpasteurized foods provide to your body.

Try adding calcium to your daily list of things to eat or vitamins. Calcium increases the mass and strength of your bones. This will allow you to run longer and faster and will lead to you being less fatigued. You can get calcium simply by drinking milk or eating cheese.

With the hand-picked nutrition tips and tricks in this article, you can make a positive change in the way you view your meals. Use this advice to make the most of everything you eat and drink, that will leave you looking and feeling better than you ever thought possible.

Quickest Way To Lose Weight

Program your quickest way to lose weight in as easy as every week

The concept of this system is to be able that you can establish a consistent method of quickest way to lose weight or a healthy endurance when exercising. This software's objective is to become obviate the excesses in your body, of your cholesterol. Not the healthy and lean muscle mass tissues and body fluids.

This software first requires your focus and dedication, then you need to be prepared in both mind and - naturally - body. It is highly advised that you first call at your doctor to get a check-up before starting any quickest way to lose weight.

It is crucial anytime starting on any quickest way to lose weight program, one should maintain positivity enough to dedicate yourself the results. Some individuals get impatient easily but long-term effects are assured as long as one sticks towards the quickest way to lose weight plan in front of you.

Stretch, stretch and stretch a lot more. Prior to actually doing those exercises and dealing out those muscles, just a little stretching should be applied to counteract any injury or soreness within your body.

 

It is additionally not advisable for anyone to attempt way too hard .. Everything ought to be done sparingly. Obtain the level of exercise and training you like. It ought to be enough so that you can be comfortable in but is not too convenient that it's going to not a challenge.

The first week

The very first day with the program involves a good and steady walk in a little over twenty or so minutes. Following your walk, abide by it with a good stretch. This takes so little of your time for your first day. In under a couple of hours you take that 1st step to your quickest way to lose weight program that might work to your benefit.

With the second day, it is great to target a maximum body workout. This maintains your strength every single child have the whole program for the week. For the third day, a brisk walk or jog for 10 mins is in order. For novices, a lower body workout ought to be done at nighttime.

Within the fourth day, a superb rest is in order, as well as a good stretch. This lag time must be used wisely though to exercise any negatives in your mindset. Your fifth day commences with an excellent ten minute walk. Exercise the reduced body in four sessions of workouts, follow this up with another ten minute walk, and another four sessions of lower workout.

 

The sixth day must be invested on a low impact exercise like swimming. To prevent boredom, don't be afraid to test something totally new. The last day's the week is often a time for you to solicit the support of the people you care about. Spend time with them or cause them to become be around you in your long walk. Again, followup your walk that has a light upper body workout.

Case a symptom though. If with that first week you possibly can go through program, you then have a great possibility to further boost your quickest way to lose weight and turn into with all the plan until you achieve your desired result. Try whenever you can being unlike the individuals who throw in the towel easily just because they might avoid seeing the effect they need at that time they want - like this moment, today, now! Patience can be a virtue. Much the same way it took the body time for it to gain all of that weight, think about it because time your system will have to exert simply to do away with it which is the quickest way to lose weight.

Top Seven Most Popular Antioxidant Fruits

Aside from veggies and herbs, fruits are known to be naturally healthy. Fresh fruits are rich in vitamins and minerals and most importantly fiber and enzymes. Enzymes and fibers help our body to function properly in the process of absorption of nutrients. Enzymes help decrease the ill effects of free radicals in the body while fiber aids in proper elimination of body waste. So basically, what makes fresh fruits the best antioxidant is the presence of fiber and enzymes.

Then again, the amount of enzymes and fibers present varies in each fruit. Some fruits contain more of one particular enzyme yet lack dietary fibers while another is the opposite. Nevertheless, we need to eat a variety of fresh fruits regularly in order to get the most benefits of what they can provide. Listed in this article are few of the most popular fruits that are rich in antioxidant properties.

Prunes – This fruit is rich in potassium and iron. Other natural chemicals and fibers present in prunes aids in digestion and keep a regular bowel movement.

 

Pomegranate – An exotic fruit that originated in Middle East and Asia, pomegranate is has become popular nowadays because it is found to be rich in antioxidants that keep bad LDL cholesterol from oxidizing. It is also beneficial in keeping the blood from unwanted clotting. Other researchers also claim that it improves the amount of oxygen entering into the heart muscles thus can be beneficial to people suffering from coronary heart disease.

Blueberries - It helps prevent aging. Aside from high dietary fibers, vitamins and minerals, it contains anthocyanins, proanthocyanidins, flavonols, and tannins that inhibits cancer cell development.

Grapes/Raisins – Raisins are often processed through sun drying or oven cooking. Despite the process of drying, raisin still contains flavonols but less phenols compared to fresh grapes. It is rich in boron, a mineral that provides protection from osteoporosis especially among women of advancing age. Like other fruits, grape or raisin is rich in vitamins as well as dietary fibers.

 

Cranberries – Cranberry juice is popularly known to prevent urinary tract infection (UTI). It is also rich in phytochemicals which act as antioxidants by neutralizing the harmful free radicals in the body, thus protects the cells that help fight against heart disease, cancer and metabolic syndrome. Regular consumption of cranberry juice can also prevent stomach cancer and ulcer by killing H.pylori bacteria. A regular consumption of 6 ounce per day will provide optimum health benefits, yet fresh, naturally processed cranberry juice is always highly recommended.

Mangosteen – Rich in xanthones, a class of phytonutrients that help boost the immune system. Mangosteen has been known to prevent Alzheimer disease, heart disease, lowers blood sugar, helps prevent the loss of bone mass, and other host of health benefits not found in other fruits. The benefits of mangosteen are available in specially processed fruit juice or through consumption of fresh fruit.

Apple – This is the most famous among all antioxidant fruits. From cancer to heart ailments, to a simple indigestion and weight management, nothing beats the old proverb, “an apple a day keeps the doctor away”

Not only do fruits provide essential nutrients and help strengthen the immune system, but they also stimulate other bodily functions to keep us well nourished. Nevertheless, aside from regular consumption of a variety of fruits, a healthy lifestyle is as important in order to maintain good health.

Vemma juice was developed by a physician with a background in both eastern and western medicine. Be on top of your of your health and get yourself vemma juice today.

The Way To Reach Your Weight Loss Ambitions

Some people dread the thought of including a fitness routine in to their already busy schedules. It can be a lot easier than it seems if you have the right information. You will find that this article will provide you with tips to help make fitness fit in to your daily life.

If you want great results when weight training, be sure that you are always switching up your techniques. Do not stick with the same few exercises. Even if you are targeting the same muscle group, you should try a different exercise, heavier or lighter weights or different intensity levels. This is how you can get the most out of your training.

Getting the right gear is key to getting the most out of every workout. For example, athletic shoes give you the support as well as the traction necessary to protect your feet and legs, even when you push them to the limit. Wearing the wrong shoes, on the other hand, can actually set you back, via unnecessary injuries.

To build up shoulder and arm strength you should work on pull-ups. Pull-ups work out different muscles based on the distance between your hands. The further out they are the more the back muscles are used to pull you up. The closer in they are the more they use your arms and shoulders to pull you up. Pull-ups are one of the best exercises to perform because they have very little capability of damaging muscles.

 

Health and fitness is psychological and not just physical, so do your best to... avoid the scales! Scales tend to frustrate people especially if they are checking it every day and see no progress. Many don't realize that they are losing weight and trimming fat but gaining muscle at the same time so the progress isn't as noticeable in the beginning. It's recommended that you weigh yourself no more than twice a month. At the beginning and the middle of the month just to track things for your fitness routine.

A great tip to help recover from a hard workout is to lightly work out the same muscles the following day with much lighter weights. Use about 20 percent of your normal weight and perform a couple of sets of 25 reps. This will supply more blood to your muscles which will help repair them faster.

Whenever you have the option, opt for stairs rather than the elevator. Stairs can be a great work out for many of your body parts and it can burn a lot of calories. If you don't have much time for exercising throughout your day, this can be a great way to fit some exercise in.

 

A good fitness tip for people who lift weights is to stretch the muscle that you have just worked out between each set. Studies have shown that people who stretch between sets increase their strength by up to twenty percent. This strategy should be implemented by all weight lifters everywhere.

Good for you! So, you're trying to increase your levels of activity and are in the market for joining a new gym! Take the time to do your research before you commit. Look at all the gyms in your area. Ask for a trial membership. Test each one of them out. Then evaluate the costs of each and the distance from your home. Make your decision and have fun on your fitness journey!

A great fitness tip is to perform front squats. Adding front squats to your routine is a great way to target your quadriceps in a different way than regular squats. All you do for a front squat is place the bar with the weights against your collarbone, in front of your neck.

When you are working out at the gym a lot, it helps to start talking to the people that you see there. When you start to develop relationships, it helps you to feel motivated to see and talk to your new friends. It also keeps you accountable on the days you feel lazy.

Many people want to improve their balance. A great way to do this is to balance on an unsteady surface like a sofa cushion. This will improve your balance dramatically. You can also add something heavy like a phone book, and move it from hand to hand to improve your balance.

If you really want to have solid pecks and a well defined chest, the the best way to do this would be to bench press. It is the most classical way to work out your chest and you will gain a lot of strength in a period of a short few weeks.

When doing any sort of workout you want to be able to stretch in between. These stretches should stretch the entire muscle and should last for about thirty seconds. This allows for a healing time between the work outs, and you won't damage your muscles over your workout time.

With the right information and motivation, you will find yourself meeting your fitness goals sooner than you might think! Take what you have learned from this article and use it to make your aspirations of becoming fit and healthy a reality! Incorporating a solid and practical fitness routine into your daily life will find you stronger and more self-satisfied than you thought possible!

Amazing what some people will beleive

It is amazing what some people will beleive.....

1. There aren't any calories in food on someone else's plate.
2. You don't gain weight if you eat standing up.
3. Touching a skinny person gives them all the calories.

anyone else know any?

Losing Weight Can Be Easy With These Tips

Obesity is a huge problem in society, today more than ever, and being overweight can cause a multitude of health problems. From diabetes to heart disease, being overweight can seem like a death sentence at times. This article will give you some great advice for beginning a weight loss plan that will work for you.

A great way to lose weight is purchasing a few instructional fitness DVDs. When it comes to fitness DVDs, the variety is endless. You can go with dance fitness programs or you can even ones that focus on stretching or balance. You'll also be able to workout from the comfort of your own home.

Avoid temptation at work. If possible, stay away from break rooms where other people may have left their high-calorie leftovers. Keep your desk stocked with healthy snacks, and pack a lunch each day rather than going out to eat. If you have a lunch appointment, eat an extra side of vegetables or a salad rather than high fat options.

When trying to lose weight stay away from white products. Products that are white are usually more refined. Things like white breads and pastas, are made from refined flour and have little nutritional value. Eating whole wheat breads and whole wheat pastas, will add fiber and nutrients to your diet.

 

Buy a pedal exerciser to help you lose weight if you spend much of your time sitting down or at a desk. This is valuable time that normally would be spent idly. It is a great way to keep your circulation going, as well as, working off calories.

Learning about weight loss is a must for anyone facing to lose any pounds. You need to know the facts before just trying anything you read or see. Losing weight is not about being skinny. It is about eating right and when your body needs to. It is about healthy choices and learning moderation. Weight loss does not have to mean you deprive yourself, just that you make better food decisions.

If you find yourself short on time and don't think that you will be able to get a workout in for the day, think again. All you need is a bit of motivation and 20 minutes to get your heart rate up. Take a brisk walk around the block while walking your dog, or pull out a jump rope. Any time you have in between obligations is perfect for a quick and effective workout.

 

Alternate your daily intake of calories to keep your metabolism confused. If you adjust your eating habits to eat the same number of calories every day, your metabolism may adjust to this and slow down in order to conserve energy. Instead, eat a varying number of calories. One day eat a higher number than the next when you eat a few. This will keep your metabolism burning at a higher rate.

Reward yourself. If you are sticking to your diet, it's ok to reward yourself once in a while with a small piece of cake or a glass of wine. This doesn't mean that you've fallen off your diet. It simply means that you know you're doing a good job with your weight loss plan. That being said, don't look for constant rewards. Your diet is a new lifestyle, not a punishment.

A great weight loss tip is to plan what you are going to eat in advance. If you plan ahead, you are not as likely to make a bad food choice at the last minute. If you are in a rush, you are likely to grab the first thing that is appealing to you, which will likely be unhealthy. Planning ahead eliminates this.

A workout buddy is a great tool to achieve your weight loss goal. Having a commitment to workout with someone else, will help you to avoid playing the "excuses dance" for why you won't go that day. Knowing that someone else is counting on you to show up will help you take that step each day to head to the gym and work off the pounds.

To stay satisfied without consuming large portions, you should chop the high-calorie foods into small pieces. Doing this will make it seem as though you are getting more than your really are. This can be great for people who do not want to completely eliminate all high-calorie foods from their diet.

What you eat is a significant aspect of weight loss. It's not all about what you don't eat. You should start everyday out with a healthy breakfast. Throughout the day, eat at least three servings of fruit and four servings of vegetables. It is also important to use healthy fats such as vegetable oil, olive oil, and nut butters. You also need to cut down on sugar and use low-fat dairy products.

Give yourself permission to enjoy your favorite but fattening foods in moderation. Completely denying yourself is a sure way to sabotage your weight loss plans. Instead, have a small slice of cheesecake as a reward or treat. By sampling your favorites you are less likely to give in to the urge to binge on fattening foods.

No matter what, keep up your efforts! Take the advice you have gathered from this article and put it to good use. Hopefully it will help you on the right path to lose weight, look better and feel healthier. Remember the long term objective of weight loss and all that it means to you as an individual. Above all else, believe in yourself and you will get you where you want to be.

News For Weight Loss and Aging

Here, we are again to talk about aging. I shall give you some tips to help you with your health.

In the morning when you get up, make a habit of stretching your body, it will help you get rid of the kinks, makes you limber, helps your posture and will help you feel younger.

Exercise a minimum of 15 minutes a day, physical activity improves blood flow to the brain, makes you alert, improves your mood, diminishes depression, and improves the blood flow to your skin, making it look healthy and give you a youthful look.

Alleviate stress whenever possible, it can put an unnecessary wear and tear in our internal organs which in turn makes us feel and look tired and years older. I can't emphasize enough that we need to revise our eating habits. We need to make a change in our lifestyle in order to reach our weight goal and make that goal a permanent one, if we don't, whatever weight we lose, will eventually be gained back and then some. Drastic diets don't work; some of them are all about shakes, several of them a day, but what happens when you start eating regular food again? You gain it all back. I see it all the time.

 

The same thing happens to people who have liposuction, unless they change their eating habits, they gain the weight back. Do you smoke? You know better than that! The effects of smoke on your skin are devastating, not to speak of what it does to your throat, lungs and other organs. However, stopping is something that only you can accomplish, no one can do it for you. You need to do it if not for yourself, then do it for those you love and who love you.

Occasionally, I will address a person who is smoking and with a smile, I'll say, "you know how harmful that is for you?" and they will reply, "Yes, but we have to die of something." It is obvious, someone who answers that way has no clue or has ever seen the consequences of surgical procedures that have to be performed in order to extend someone's life, to include chemotherapy or radiation, and believe me, that's not fun!

By all means, avoid second-hand smoking.

Surgery is not the only or best way to keep your skin looking young. Taking good care of your skin can be more effective than you might imagine at keeping wrinkles at bay. The earlier you start the better chance the skin has of keeping those wrinkles away into your fifties. If you are over 60, you can still undo much of the damage caused by stress, severe weather, dryness, pollution and sunlight. This does not mean that you should over purchase on expensive lotions or cosmetics that claim to work miracles. None of them do.

 

However, if you have to go through the surgical route, it should be for significant skin damage. Deep wrinkles, severely sagging skin, or wound scars, including those known as keloids. Consult at least two dermatologists in order to get a balanced picture of the potential risks or benefits of any suggested procedure (including chemical peels or dermabrasions).

Furthermore, ask to see before and after photos of patients who have had those procedures. Contact those patients and talk to them, if at all possible, and find out if they are happy with their procedures!


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Dr. Debbie Alvarez has 35 years of research in nutrition and weight reduction. She is now able to present you with her Diet Master program that can kill up to 11 Lbs of belly fat, excess water, and toxic waste in just seven (7) days without starving yourself, and spending endless hours at the gym

5 Tips to Help You Stay Committed to Your Weight Loss Plan

My passion has always been working with people desiring to be thinner who have failed at one diet after another. Over the years, I've come to know one thing for sure - permanent weight loss is possible. There is no quick fix however; it takes time and commitment. With support, guidance, and accurate information my clients are able to lose weight and keep it off without unhealthy dieting and deprivation. What they must bring to the table, however, is commitment.

Making a strong commitment before beginning a weight loss plan is essential. As basic as it sounds, this important first step is very powerful and should not be overlooked. Of all the successful losers I have worked with over the years, not one has achieved their goal without being truly committed. Below are 5 tips to help you stay committed to your weight loss plan.

Tip # 1: Write down your commitment.

One of the most commonly used strategies among my clients who have been successful at losing weight is putting their commitment in writing. I suggest using this technique to help you increase your chances of success. Think of your commitment as a very important promise you are making to yourself. Write it down and refer back to it at any point along the way if you feel you are losing focus. This will help to inspire you to continue moving forward.

 

Tip # 2: Learn from your mistakes.

Rather than staying stuck in past failures, take time reflect on what went wrong and use this information to make better choices in the days ahead. To paraphrase a famous quote, failure is your best teacher. Rather than being critical of yourself, reframe any past weight loss attempt as a learning experience that brings you one step closer to your goal. It truly doesn't matter how many times you've failed at losing weight before. You need only be successful once in order to achieve permanent weight loss.

Tip #3: Stay focused on the positive.

Focus on what you're gaining from losing rather than what you are giving up. No doubt, weight loss is difficult. But, not losing is even more difficult. Make a list of all the benefits you will experience from losing weight: improved health, nicer shape, more self-confidence, increased energy, better social life, more attractive clothes, or whatever applies to you. Whenever you find yourself getting negative about your weight loss plan, pull out your list and read it as if you were reading it for the first time. Remind yourself every day, 100 times a day if necessary, of the benefits of weight loss.

 

Tip #4: Plan for success.

Set yourself up for success everyday by creating small achievable goals. Staying committed to even one small goal everyday will lead to big success in the days ahead. And remember, success is contagious. The better you do today, the better you feel tomorrow. And the better you feel tomorrow, the better you will do the next day - and so on. Remarkably, this cycle of doing good and feeling good will lead you to your personal best weight quicker than any fad diet.

Tip #5: Seek out support.

Don't go it alone. Seek out the support of a trusted friend or qualified health professional who is sensitive to your weight issues and health goals. Having a good support system can help you stay true to your commitment and increase your chances of long-term success. Article closing: With a strong commitment and armed with accurate information, guidance, and support - anyone can achieve permanent weight loss. If you are committed, you can too. Make it happen in 2012!

Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management. She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Sign up for her Free Consultation and receive expert advice on how to lose 20 lb - or more. Jump start your weight loss today!

Are Diets effective?

We have heard about the term, "Someone is on the diets". What does it mean? It means that the person curbs his natural instinct for eating his food, and instead takes a food in a controlled manner and according to a plan, to get the desired result. The result in most of the cases is to control the weight. It should be remembered that, Obesity is a not due to over eating but due to consuming just that extra calories constantly over a long period.
So by dieting we mean, "Cutting down on the calories, by avoiding certain food items". There are different types of diets that can produce these results. They are the low fat diet, low carbohydrate diet and the low calorie diet.
 
All these methods are in fact indirectly connected to cutting the calorie intake. The low fat diet principle works by reducing the fat intake so that the calorie is also cut down. Similar is the concept of the low carbohydrate diet. The low carbohydrate diets are usually high in proteins. Low calorie diets that are available in the market can reduce the weight by up to 1 kg in a week.
While the above may be familiar to many, the person who wants to go on diets would have heard about Caveman diet too.
 
The caveman diet is also known as the Paleolithic diet as it was used by the cavemen during this age. The diet is also based on the type of food these men used to have, like the wild plants, fruits, nuts, and animals meat. By stimulating this food environment, the program aims to achieve the result. It is not a belief or myth but a process that is based on scientific facts and research.
 
The diet itself contains plenty of antioxidants and healthy fatty acids like the omega fatty acid. Eating these foods also helps to recover from an illness fast and also provides immunity to diseases like the diabetes and heart disease, apart from controlling the weight.

For those who are bothered about the taste aspect of the diet, there are plenty of recipes that are available based on these food items. Can you imagine, we can prepare about 300 recipes from the caveman diet? Some of the recipes are there for free downloads. Combining this diet with proper exercises a person can lead a life with great vitality and vigor.
http://goarticles.com/article/Are-Diets-effective/6061492/

Balanced Weight Loss Diets

Composition of energy value and preparation of food ration is called a diet. A balanced diet is necessary. More fruits and vegetables and a variety of diet should be taken. The best method is to follow a diet plan. Diet plan should be followed strictly for weight loss. Otherwise, health problems like tension, heart attack, cholesterol and diabetes may occur. Diet planning should be followed regularly otherwise it will lead back to obesity. . A balanced weight loss diet is one that provides all nutrients necessary for the body.

While on weight loss program, soup is a supplement and vegetables can be substituted according to taste. Vegetables like asparagus, peas, corn, turnips, cauliflower etc. can be added but beans should be avoided because they are high in calories.

Food containing low calories and low saturated fats should be taken. This makes the body healthier and wards off diseases. Proteins, carbohydrates and vitamins should be taken in regular quantity. Carbohydrates should be less in quantity. Dairy products rich in fat should be avoided. All these measures help people live longer.

A balanced weight loss diet is the diet that gives all the necessary nutrients. Weight loss diet does not ask you to starve. We should take food to gain energy and keep ourselves active. Weight loss diet replaces damaged tissues and cells through proteins, vitamins and minerals that we take in. The more active we are the more energy we need. So it is essential to eat a well balanced diet. A right combination of cereals, vegetables, fruits, milk, yogurt etc should be taken. Enough food provides energy for the body but more food stores it as fat to put on weight.

DAY1: Lots of melons is recommended the first day. Chances are that you lose 3lbs.
DAY 2: Stuff yourselves with all vegetables-unlimited amount or type.
DAY3: Mix fruits and vegetables-except bananas and potatoes.
DAY4: Eat as much as eight bananas and three glasses of milk.
DAY5: Eat 10 oz of lean beef and six tomatoes. Increase water intake to clean the body of uric acid.
DAY6: Eat unlimited amount of beef and vegetables.
DAY7: Take brown rice, all vegetables and fruit juice.

High protein and low carbohydrates food should be taken. Dairy products and fat products should be avoided. Cholesterol leads to heart problems and carbohydrates change into fats. Vegetables, chicken, grains, fish and nuts, which are protein rich and low in calcium, add to diet plans. Regular exercises and walking is a must. This helps in burning excess fat. A balanced weight loss diet provides the nutrients necessary for your body.

Quality as well as quantity of food should be taken close care of. Some tips are:- Milk can be used in place of cream in coffee and eat vegetable salads and drink fruit flavored water.

Advantages of weight loss diet foods:

A diet full of fresh fruits and vegetables not only gives vitamins, nutrition and minerals but also acts as a good antioxidant which wipes out free radicals and plays an imperative role in making us healthy and younger thus enabling us to lose weight in a natural way.