are you for weight loss or weight gain?

Spicy-floral Perfume to Make You Look Thinner?

2013-04-10T03:23:00.002-07:00

Perfume to make you look thinner? Sounds interesting, right?

Who wouldn't want to look thinner? Well, the thin ones, obviously, would not wish that for themselves. But those who are on the "not-thin" side ( I don't want to use the word 'fat'. It feels so real when I see it in print!!!), those who are for weight loss and not for weight gain, will certainly appreciate getting tips on how to look thinner.

We've heard (and tried) about wearing darker colors, vertical stripes instead of horizontals, more fitting rather than loose clothing (yes, my dear, this is correct), smaller prints instead of large prints, and so on. These tips actually work, right? You do look one size smaller, at least, (even when the weighing scale is not budging at all), when you make some adjustments in your wardrobe.

But, have you ever tried using perfume to make you look like you're achieving success in your weight loss attempts?

Smell and Taste Treatment and Research Foundation conducted a research which revealed that a woman can appear as if she lost 12 pounds if she sprays on a spicy-floral perfume. They claim that the perfume affects how we look in the same way vertical lines work to make us look thinner.*

Well, this is something worth trying, don't you agree? Lucky for me, I love spicy-floral scents. I just need to get hold of one.

Source:

* http://beauty.about.com/od/fragranceperfumes/a/fragrances-make-you-look-thin.htm?nl=1

Is Pomelo (Suka/Lukban) a Weight-loss Food?

2012-11-12T18:34:00.001-08:00

Your Weight-Loss Food: Eat Your Grapefruit

YOUR DAILY DIET TIP

By James Beckerman, M.D.

Published November 12, 2012

Most fad diets are based upon some science. For every Cigarette Diet, Tapeworm Diet and Drinking Man’s Diet out there, you will find a weight-loss program highlighting the potential benefits of acai berries, peppermint, or even grapefruit. Although grapefruit is known to interact with a number of medications, it also is a great weight-loss food to incorporate into a balanced diet.

Grapefruit is somewhat unique among citrus fruits because it reduces insulin levels, which means you will be less likely to crave other sweet treats. Grapefruit also has high water content, so it will fill you up, especially if you eat it before a meal.

A 2006 study published in The Journal of Medicinal Food found that eating grapefruit or even taking grapefruit capsules was associated with losing at least three pounds. If you are not crazy about eating grapefruit every day, then capsules are a safe, somewhat more expensive choice. Remember to discuss this solution first with your doctor to make sure that the grapefruit will not significantly interact with any medicines you might be taking.

Always look up!
Jamie

MY THOUGHTS

I missed grapefruit all of a sudden. This was a regular, daily staple when I was in Japan. And it has every right to be called a healthy weight-loss fruit.

Sad, that, although grapefruit is available here, it's very expensive. Of course, there's pomelo. I just found out that the grapefruit is a hybrid of pomelo. No wonder the sweet, juicy pomelos here are also quite expensive.

But then, if it's about weight-loss and not weight gain, can't this be considered an investment?

If You're for Weight Loss and not Weight Gain, Exercise on an Empty Stomach

2012-11-11T21:17:00.001-08:00

Exercise Before Breakfast

YOUR DAILY FIT TIP

By Jorge Cruise

Published November 11, 2012

Not sure when is the best time to work out? Here’s a little secret: Do it first thing in the morning on an empty stomach.

Research has shown that you’ll burn more calories if you perform cardio before breakfast than if you eat first, according to a study at Kansas State University.

Another study confirmed this and found that fat loss increased only when the study participants exercised in a fasted state. Why? Because your body fasts at night when you are sleeping, and your metabolism naturally slows down because your body needs less energy.

Exercising first thing in the morning will rev your metabolism.

So tomorrow morning, throw off the covers, lace up your sneakers and take an energy-boosting power walk!

My Thoughts

Of course, I agree. I want weight loss not weight gain. But, for sure, this is going to be a struggle. To wake up early and hit the road without even coffee? That's not too bad. Except, early mornings have started to get colder. Don't you just hate getting out of a warm bed when there's a certain chill in the air? And don't you just hate failing in your weight loss goals because your decisions are all for weight gain?

Drink Milk if You Want Weight Loss

2012-09-05T19:34:00.000-07:00

Milk: the Perfect Post-Workout Drink

YOUR DAILY DIET TIP

By Leah Greenbaum, Special to Lifescript

Published September 05, 2012

Next time you finish a tough workout, you may want to reach for Nesquik instead of Gatorade. One study shows that muscles recover more quickly when a person drinks low-fat chocolate milk after strenuous exercise, rather than high-carbohydrate recovery beverages.

In a James Madison University study, 13 male college soccer players trained for a week, drinking either chocolate milk or an energy drink branded as a “recovery beverage.” While both groups performed and rated their muscle soreness similarly, the milk-drinkers had far lower levels of cretine kinase, an indicator of muscle damage. Researchers say the chocolate milk has an ideal ratio of carbohydrates to protein and was more effective in repairing muscle damage.

Other studies suggest that when consumed after exercise, milk's blend of high-quality protein and carbohydrates can help refuel exhausted muscles. Milk also rehydrates the body, and is packed with essential minerals such as calcium, potassium and magnesium that need to be replaced after strenuous activity.

The two-hour window after a workout is a crucial, yet often a neglected part of a fitness routine. A good recovery routine should replace fluids and nutrients lost in sweat, and help muscles recover.

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My Thoughts

Okay, I'm letting the cat out of the bag. Actually, I'm letting 2 cats out: I've been working out (finally!) and I have not been drinking milk.

Well, the workout is far from strenuous. Still, I'm getting some weight loss success here. Strenuous or not, the workouts are "working out". But, I'm sure my muscles are freaking out, too! After years of being sedate, inactive, undisturbed - my muscles are creaking (literally)! However, I shouldn't let my muscle pains stop me from my weight loss attempts.

Therefore, I'm making sure I get milk later. Today is groceries day. I don't buy much but I spend more than an hour doing my groceries - making sure I walk quickly through all the aisles. Another weight loss strategy of mine. And that, is the 3rd cat I've let out. What am I talking about?

Is Exercise More Important Than Diet?

2012-09-04T02:16:00.000-07:00

Diet or Exercise - What's More Important?

YOUR DAILY FIT TIP

By Jorge Cruise

Published September 03, 2012

Fitness is important, but remember to pay attention to your diet too. What you eat is 80% percent of your health, so try to eat no more than 15 grams of sugar and 6 servings of carbs a day.

Why? Some researchers now say that diet – not exercise – is the key to losing weight. A Loyola University Health System study compared African American women in Chicago with women in rural Nigeria, and found that the Windy City women weighed an average of 184 pounds – 57 pounds more than their Nigerian counterparts. The researchers had predicted that the thinner Nigerian women burned more calories because they were more physically active, but they were wrong! They found that the two groups actually burn the same amount of calories a day, suggesting that their physical activity levels are equal.

So why are Nigerian women slimmer? Because Nigerian women eat foods high in fiber and carbs and low in fat and animal protein. In contrast, almost 50% of a Chicago woman’s diet is comprised of fat. Deep dish pizza may taste great, but it wreaks havoc on your waistline. So ditch the fatty, processed foods – it’s critical to your weight-loss goals.

My Thoughts

If you're for weight loss, and not weight gain, how do you feel about this news? I think it depends on how much you want weight loss instead of weigh gain.

Personally, I feel happy about this news that if I want weight loss and not weight gain, I should focus more on my food in take. Obviously, I'm not an exercise buff. I always find one excuse or another. I try to squeeze in some dancing and dumbbells. I would prefer walking but it's too much effort to go out.

But, I've been steadily losing pound and inches the past 3 months. It seems that my weight loss and not weight gain goal is going to be a success-despite the small amount of time I give for physical activity. The reason for my weight loss and not weight gain is in the food that I eat. More fiber, almost no sugar, nothing fried and all. I think if I can give up my love for bread, I would have lost more weight.

Even with the carbs, though, my weight loss, and not weight gain, goal is well on it's way. And this is because I load up on fiber. Veggies and fruits, whole wheat bread and brown rice, things non-fat. Protein is necessary but I hardly ever eat meat. Fish and eggs do the trick.

So, for weight loss and not weight gain, exercise is important. But healthy food choices do the trick.

Will you start weight loss tomorrow?

2012-08-18T03:38:00.000-07:00

Tomorrow Is Too Late

YOUR DAILY FIT TIP

By Jorge Cruise

Published August 17, 2012

From “I’ll start my diet on Monday” to “I can overeat today and make up for it by eating less tomorrow,” there are endless excuses for putting off healthy lifestyle changes. It’s not that waiting one day – or weekend – to put down that donut and pick up a dumbbell is bad, but rather that those “tomorrows” never arrive. This is a form of procrastination, and it always results in disaster.

Few people actually start their diet on Monday and stick with it or make up for today’s excess calories “tomorrow.” And those who do go all out on Monday or eat less to make up for yesterday’s indulgences end up starving themselves and slowing their metabolisms. When you truly respect your body, you’ll stick to healthful food portions all the time and never punish yourself by waiting until “tomorrow.”

My Thoughts

Guilty, Your Honor! No other evidence needed. Just look at me. Look at my closet, full of clothes I cannot wear.

But look at my refrigerator - full of veggies and fruits. No soda. I am for weight loss, not for weight gain. I just need to stop procrastinating about the exercise. Maybe tomorrow...

Making Weight Loss Work

2012-05-19T18:22:00.000-07:00

Stick to It

YOUR DAILY FIT TIP

By The Lifescript Editorial Staff

Published May 19, 2012

Diets work. Exercise works. There’s no doubt about it. However, in order to make them work for you, they need to be tailored to your unique needs.

Don’t just dive head first into any old weight-loss program; experts agree that the #1 reason people don’t lose weight is that they just can’t stick with their chosen program long enough. In other words, don’t start a low-carb diet that worked for your co-worker if you can’t honestly see yourself skipping grains, veggies and fruit while you chow down on meat, eggs and cheese all day long. Likewise, don’t sign up for a fitness boot camp if you’re more of the yoga persuasion.

Tailor your program to your personality. Consider your likes and dislikes when you make your fitness plan. If you don't try to stick your square peg into a round hole you'll be less likely to quit and you’ll get long-term results only if you can stick with your program long-term.

MY THOUGHTS

That's the real problem for weight loss attempts. Weight loss turns to weight gain because we never stick to the diet and the exercise. And it's hard to stick to the weight less program because it's not the right one.

What's important, I realized (again!), is a weight loss strategy that's doable. While, weight loss should be a lifestyle, it shouldn't require too much effort that you feel you are punishing yourself.

Something has to change if we want to convert weight gain into weight loss. Very true. But that change should not be too drastic. Or you'll end up not changing at all.

In Weight Loss, For Matters

2012-02-25T06:58:00.001-08:00

Form Matters

YOUR DAILY FIT TIP

By Jorge Cruise

Published February 19, 2012

I can’t stress enough the importance of good form. When you perform an exercise the right way, you’re concentrating the stress on the muscles you’re attempting to work. And that’s the way it should be. For example, when you do a biceps curl with proper form (keeping your elbows tucked in to your sides and lifting the weight with muscle strength rather than momentum) the full force of the exercise is targeted only on your biceps. If you compromise your form, you allow other muscle groups like your shoulders or your back to support the weight. Bad form, therefore, cheats you out of a truly effective workout.

Not only is bad form a waste of time spent in the gym, it could even lead to debilitating injuries that may prevent you from working out for weeks on end! And that’s a risk you don’t want to take. If you’re not sure how to use proper form, enlist the help of a personal trainer or helpful staff at your local gym. Even a one-hour tutorial is worth the cost – time and money – it will save you later.

My Thoughts

We hear these often enough from exercise videos: keep your back straight, chin up, tummy in, level arms, etc. And this is why. Better take heed, then. Otherwise, the exercise is simply a waste of precious time.

Plyometrics for Weight Loss

2011-11-18T18:37:00.001-08:00

Jump at the Chance to Slim Down

YOUR DAILY FITNESS TIP

By Carly Young, Special to Lifescript

Published November 18, 2011

After you hear the word “plyometrics,” the first thing you might ask is “plyo what?” But aside from the overly complicated name, this full-body exercise technique can give you the body of your dreams. Otherwise known as “jump training,” plyometric exercises are designed to mimic the movements that are performed in sports like basketball, skiing and tennis. There is a lot of dodging, jumping and charging in these moves, all of which will raise your heart rate and ensure you work up a healthy sweat.

The leaps and bounds of plyometrics will increase your speed and endurance and also increase your muscular power because of the stretching and contracting involved. For example, one type of plyometric training move involves jumping straight up as high as you can, landing in a crouch position, and then jumping up again. When you land from the jump, your quadriceps muscles will stretch as you bend your knees and then contract as you leap up again. This pre-stretch lends more power to the second jump.

Some quick safety tips for all plyometrics: When you come down, make an effort to be light on your feet, so your landing is low-impact. And instead of coming down on your whole foot at once, which can aggravate the knees, think of rocking on your foot and land from toe to heel. It’s fine to do these moves on your living room carpet, but think twice if you have hardwood floors (or a low ceiling!).

My Thoughts

Will skipping rope do? I'm all for weight loss and not for weight gain (well, not more weight gain). But plyometrics sound awfully complicated. Maybe I should research it.

Excessive Sweating is NOT Good for Weight Loss

2011-11-12T19:14:00.001-08:00

Why Dripping With Sweat Is Dangerous

YOUR DAILY FIT TIP

By Jennifer Gruenemay, ACE-Certified, Special to Lifescript

Published November 12, 2011

Sweating is your body’s way of releasing excess body heat to maintain an ideal core temperature of 98.6° Fahrenheit. When you exercise or are exposed to the elements on a hot day, your body will release sweat through the millions of sweat glands located all over your skin. The sweat then evaporates, releasing the heat into the environment and cooling your body down.

But what happens when you’re sweating so hard you are dripping?

Dripping sweat is not a good sign, and in fact, it's signaling you need to slow down and cool off. When sweat drips, evaporation ceases to occur, which means the excess heat your body is trying so hard to get rid of is not actually being released. Your body can only do so much to regulate its internal temperatures, so you have to be conscious of your body heat and rate of sweat production.

If you’re exercising so hard you’re dripping with sweat, make sure you wipe it off with a dry towel as much as you can to allow for evaporation. If it’s really hot or humid outside or inside, take a break in a cooler place. And don’t forget to replace lost fluids. You can lose 1-2 liters of sweat per hour in high-temperature conditions, which means you need to replace those fluids. Drink plenty of water and use a high-quality sports drink, such as Gatorade, if you’re going to be exercising or exposed to high temperatures for more than 90 minutes.

MY THOUGHTS

This is such a welcome article. Sometimes, some people (like me), think that the more we sweat, the better for our health. I think the key word here is excessive. Dripping is definitely too much. Perspiration, apparently is not the solution to weight loss. In fact, I think, the more you gain weight, the more you perspire? Even if you're not exercising?

Foods for Weight Loss. NOT for Weight Gain

2011-11-11T19:00:00.001-08:00

The Healthy-Diet Foods That Health Experts Really Eat

By Lisa Whitmore

The good-for-you staples, snacks, and treats that health experts are really eating—plus, how you add them to your diet.

Staples

Almond Butter

“When I need a boost after a workout, I’ll eat a small spoonful right out of the jar,” says Kathy Kaehler, a fitness expert in Los Angeles. A bonus: Studies show that eating almonds can help reduce your risk of cardiovascular disease.

Frozen Grapes

“If I crave ice cream at night, I have a handful of these instead,” says Lacey Stone, a fitness professional in New York City. “They’re so sweet, they do the job.”

Sardines

“Believe it or not, I’ve loved them since I was a kid,” says Elisa Zied, a registered dietitian in New York City and the author of Nutrition at Your Fingertips ($19, amazon.com.) “They’re rich in heart-healthy omega-3 fatty acids.” She eats them straight from the can: “But no heads or tails, please!”

Greek Yogurt

“It’s one of my favorite foods,” says Yvonne Castaneda, a fitness manager at the Sports Club/LA, in Miami, who eats it with berries, honey, and almonds. Plain Greek yogurt is generally higher in protein and lower in sugar than regular yogurt, so it helps keep blood sugar stable and staves off a midmorning crash.

Salmon

“The healthy fats help me focus and perform better,” says Tiffany Boucher, a trainer at Equinox in New York City. “I’ll put a few fillets in a Ziploc Zip’n Steam bag, throw it in the microwave, and have dinner for several nights—no need to prep food after a long workday.”

Shredded Wheat

“It provides fiber, which fills me up, and I have it with fruit for even more nutrients,” says Zied, who adds a sliced banana to her bowl before pouring on skim milk. “Shredded wheat is a great choice because it has very little added sodium. That’s rare when it comes to ready-to-eat cereals.”

Parmesan Cheese

“You don’t need much to get a lot of taste payoff,” says Lisa Drayer, a registered dietitian in New York City and the author of The Beauty Diet ($23, amazon.com). She sprinkles it on pasta, salads, and soups. Parmesan packs more calcium than many other cheeses: One ounce provides over 30 percent of most women’s daily recommended intake.

Seltzer

Naturally, every expert extolled the virtues of plain water. But, yes, even they get bored with it sometimes. Drayer switches it up with seltzer: “I add a splash of cranberry or orange juice—sweet, easy, and refreshing.” Those not watching calories should feel free to go with up to a 50/50 mix, says Drayer.

Apples

“I eat one almost every day,” says Michael Kaplan, a doctor of osteopathic medicine and the chief medical officer of the Center for Medical Weight Loss, headquartered in Tarrytown, New York. They’re full of fiber and antioxidants and may help reduce your risk of developing colon and liver cancers. “A Brazilian study even found that eating three apples daily may aid in weight loss,” says Kaplan.

Whole-Grain Cereals

Several experts like the cholesterol-lowering benefits of whole-grain cereals, such as classic Cheerios and steel-cut oats. Drayer mixes Newman’s Sweet Enough Cinnamon Fiber Flakes with Kashi Heart to Heart to add variety. “It makes for a more interesting breakfast,” she says.

Energy Bars

“If I don’t get to sit down for a proper breakfast, this is a good substitute,” says Boucher, who likes Luna Blueberry Bliss and Vanilla Almond bars. “These have 8 to 10 grams of protein and provide one-third of my daily calcium.” New York City trainer David Kirsch loves the ease of bars so much that he created his own, called the Kirschbar. “It contains whey protein and six grams of fiber,” he says. “And best of all, it tastes like real food.”

Chocolate Milk

“Some foodie friends may be shocked to hear this, but I drink eight ounces of organic chocolate skim milk most mornings, with breakfast or after my workout,” says Zied. (Research suggests that the mix of protein and carbohydrates in chocolate milk can make it an effective postexercise recovery drink.) The childhood favorite is loaded with calcium and vitamin D. Zied counts it as a nutritious treat. “I just cut back on added sugar elsewhere,” she says.

Hard-Boiled Eggs

“Eggs have an undeserved bad reputation,” says Kaplan, who enjoys up to two daily. In fact, eggs contain nutrients that can benefit your eyes, brain, and hair. And according to one study, they may help prevent blood clots, which could lower the risk of a stroke or a heart attack. Chicago trainer Don Scott, at Jim Karas Personal Training, calls them “my no-fuss, easy-transport snack.”

Unsalted Nuts

“I stash them in my bag, my car—they’re great for on-the-go,” says Sara Haley, a trainer in Los Angeles, who likes nuts for their protein and good fats. They can help lower cholesterol, and one study showed that walnuts in particular have strong antioxidant benefits. Haley buys them in single-serving packets at Whole Foods to keep portions in check: “Even healthy calories can add up.”

Dried Apples

“I love to carry these in my bag for a good, quick source of energy,” says Castaneda, who mixes hers with a handful of nuts for a balanced snack. Chewy and sweet, “they stay fresh much longer than a whole apple,” she says.

Surprises

Twizzlers

“They’re my non-chocolate candy of choice,” says Zied. “My husband and I split a pack at the movies, or I keep them in the pantry and indulge every few days.” Zied’s key to fitting these into her diet? “I limit myself to about three at a time,” she says. (A “health” benefit: They’re low in fat.)

Caramels

“When I want something sweet after a meal, I reach for these,” says Haley. Since caramels take a while to eat, you can stop at one or two and still be satisfied. (Of course, a tooth brushing afterward is required.)

Skinny Cow Ice Cream Cones

“These are fun, satisfying, low-fat, and only 150 calories,” says Drayer. (Her favorite flavor: Chocolate With Fudge.) She eats one a few times a week and even OKs them for weight-loss clients: “They’re portion-controlled, so you don’t lose sight of how much you’re eating, the way you can with a carton of ice cream.”

Peanut M&M’s

“I love my peanut M&M’s,” says Zied. And as far as candy is concerned, she says, they’re a decent choice: “Peanuts are packed with healthy unsaturated fats and protein.” Zied prefers them over other goodies, such as cookies, and doles out one serving of 10 to 12 pieces. “At Halloween I buy the kid-size packs for an even more controlled portion.”

Yogurt-Covered Pretzels

When she’s not in the mood for caramels, Haley grabs a handful of these as dessert. But only a small handful, since one cup contains nearly 400 calories. “I need to hide these in the back of my refrigerator or else I eat too many,” Haley admits.

MY THOUGHTS

I love all of these food for weight loss and not for weight gain. So, how come I'm not losing weight? 'Coz I'm not eating them!

Well, I've eaten these foods for weight loss at one time on another. Except for the Yogurt-Covered pretzels (looks absolutely delicious). It's a fact, eating them won't contribute to weight gain. In moderation, of course. If you gobble them up, your attempts at weight loss will go down the drain.

A Fitness Journal?

2011-11-05T01:33:00.000-07:00

Journal Your Journey

YOUR DAILY FIT TIP

By Jennifer Gruenemay, ACE-Certified, Special to Lifescript

Published November 04, 2011

Tracking your workouts in a fitness journal is a great way to keep on top of your progress. It’s easy to lose sight of your fitness goals when you can’t see how far you've come. Motivation to continue with your exercise program usually comes from seeing the fruits of your labor, but visible results often take at least 2-4 weeks to start showing.

Instead of waiting for changes in your body, keep a fitness journal. Each time you exercise, jot down exactly what you did, including how many reps and sets you actually completed and at what weight, or how long you spent doing cardio. Be specific. It’s also good to write personal notes to yourself, such as, “I felt tired and had a hard time today,” which can explain why your performance was less than stellar, or “My energy was so high today that I had the best workout ever!”

Then, come back to that information a couple of weeks later. You may be surprised to see that on week one you could only complete 10 push-ups, whereas on week three you completed all 20, and then some! Keeping a workout diary is a simple and tangible way to see how much you’ve progressed and it will help you to stick with your goals longer.

My Thoughts

Mine's empty, okay? I'm all for weight loss. But it seems weight gain is the order of the day for me. The only exercise I get these days is up and down the stairs - to get something to eat. Double whammy!

Sexy Shoulders?

2011-09-06T22:34:00.000-07:00

Strong Shoulders Are Sexy
YOUR DAILY FIT TIP
By Carly Young, Special to Lifescript
Published September 06, 2011

If you're a woman with a muscular frame and tend bulk up easily, be proud of yourself! Your strong frame makes you a great athlete, and you often see results from a new weight-training routine in as little as a week. However, you may feel that you lack a more feminine physique.

To really put the finishing touches on your muscular frame, add a stretching routine to your regular workout. Not only will stretching help you become more flexible, it will also help your muscles to recover from your workout, making sure that you’re ready to meet the demands of a challenging exercise routine the next day. If you’re worried about bulking up, stretches that also tone your body are ideal to help you firm up without adding bulging biceps. Many yoga poses will challenge your body and help you firm up without the use of a barbell or dumbbells. As a bonus, yoga will teach you to love your body and appreciate your strength even more.

Just remember that no matter how many stretches you do, you’ll never be able to change your fundamental body shape. So instead of fighting your genetics, make a list of all the ways your physical form helps you in your daily life. Broad shoulders and toned arms make it easier for you to carry a backpack, swim faster or lift up a child. Don’t be ashamed of your strength and your muscles – they’re what make you fit and beautiful.

Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!

MY THOUGHTS

Don't be ashamed. Don't fight it. Still, take care of shoulders. Bulky or not, shoulder injury is bad. So, be careful. Sexy is good. Healthy is better.

Stretch Your Lower Back

2011-08-16T20:53:00.001-07:00

Cobra Cue: Stretch Your Lower Back
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published August 16, 2011

http://www.lifescript.com/Body/Shape/Fit-tips/Cobra_Cue_Stretch_Your_Lower_Back.aspx?utm_campaign=2011-08-16-87986&utm_source=diet-fitness&utm_medium=email&utm_content=diet-fitness_Cobra_Cue_Stretch_Your_Lowe&VID=87986&FromNL=1&sc_date=20110816T000000

Back injuries are common in exercisers and manual laborers. Why? Because lifting, moving and being physical in general can be tough on your back. This is especially true if you don’t take time out to strengthen and stretch your lumbar spine. Instead of setting yourself up for injury, take a few minutes each day to lightly stretch out your lower back.

The cobra is a great stretch that can be modified for beginners or tailored for advanced fitness buffs. Lie on your stomach (face down) and place your hands, palms down, next to your shoulders as if you were going to do a pushup. Keeping your hips and legs on the floor, slowly push your upper body off of the floor, using your arms to lift you (you’ll feel it in your triceps). Push up until you feel the stretch in your lower back and hold for 20 seconds. Stretches should only be done to the point of mild discomfort, never to pain. Lower yourself back to the floor, and repeat once more for a deeper stretch. Never force yourself into a deep stretch if your body can’t handle it. If you can’t push up very far or if your hips start to lift off the floor before you can stretch completely, your lower back is too tight.

Perform this stretch once or twice daily for a week, and then continue it at least once every two to four days.

MY THOUGHTS

I think I'd opt for a massage to ease lower back pain. In any case, losing weight will lessen back pain considerably.

Taste Bud and Weight Loss

2011-08-14T01:16:00.001-07:00

Taste bud training is new weight loss tool
From: AAP
August 13, 2011 12:52AM

http://www.heraldsun.com.au/news/breaking-news/taste-bud-training-is-new-weight-loss-tool/story-e6frf7jx-1226114134473

SCIENTISTS have come up with a novel way of helping overweight people drop some kilos - retraining their taste buds.

Australian researchers have found that overweight and obese people who regularly tuck into fatty foods are less able to taste fat.

As fat promotes fullness, if a person is insensitive to fat their body will not send out signals telling them they are full and need to stop eating.

However the researchers found that switching to a low fat diet made people more sensitive to tasting fat, increasing their ability to feel full faster and stop overeating.

The findings by scientists at Deakin University's Centre for Physical Activity and Nutrition Research builds on their discovery in 2010 of a taste bud that detects fat.

For the latest study, 19 people of a healthy weight and another 12 who were overweight or obese were put on a low-fat diet for four weeks and a high-fat diet for another month.

The participants were all given samples of custard after following the low-fat diet and each could taste which ones had lower amounts of fat.

However when they switched to a high-fat diet it was only the people of a healthy weight who showed any change in their ability to recognise different fat levels.

While the healthy weight people were less able to taste different fat levels in custard, those who were overweight or obese showed no change in their sensitivity to fat.

The centre's Associate Professor Russell Keast said the study showed being on a low-fat diet makes overweight and obese people more sensitive to fatty tastes.

"It was interesting that we could improve fat sensitivity of overweight/obese people with low fat diets - in a sense train their tastebuds to be more sensitive to fat," he said.

"This provides hope that their body may be able to adapt over a period of time, thereby responding to dietary fat in a similar way as a healthy weight person."

But Assoc Prof Keast said simply switching to a low fat diet was not necessarily the only way to help obese people lose weight.

Scientists still did not have a complete understanding of the role genetics played in obesity and more studies were needed to determine if different types of fat could affect how sensitive people become to detecting fatty foods, he said.

Another possible key to weight loss could be linked to whether specific foods or different types of fat can make people less or more sensitive to tasting fat.

Assoc Prof Keast said the centre's study had revealed that the participants who were less sensitive to fatty tastes tended to eat more meat and high-fat dairy foods.

He said if scientists could work out whether eating certain fats helped people feel fuller, the concentrations of those specific fats could be increased in foods which could possibly then be marketed as weight-loss products.

"Everything comes down to the response to what you are eating," he said.

"It's certainly not as easy as saying this is the only solution.

"Overweight and obesity is a result of multiple factors and excess consumption of fat is only one of them."

The study was published in the International Journal of Obesity and Clinical Nutrition.

MY THOUGHTS

I guess we acquire the taste for something when we eat it often. Which means that the moe we eat healthy food the more we will crave for it? I don't know. It remains to be seen.

LOSING WEIGHT WHILE WATCHING TV

2011-08-11T22:56:00.000-07:00

The Couch Potato Workout
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published August 09, 2011
From www.lifescript.com

Is watching too much television one of your major weight-loss hurdles? It’s easy to get into a routine of scheduling your life around your favorite TV shows each week, which can also easily get in the way of your weight-loss goals. You didn’t go for a run Sunday night because Desperate Housewives was on, or you missed out on the hike your friends took this weekend because the big game was on.

If watching TV has become an addiction for you, it’s time to exercise some self-discipline and cut down on how much time you spend in front of the tube. How much is too much? A healthy adult should watch no more than one or two hours of television a day. So if your TV habit is way over that mark, it’s time to take a break.

But for those shows that you just can’t miss, make TV time work for you. Take a cue from the authors of “The Commercial Break Workout Book” and use TV downtime to your advantage. Make it a goal to complete 10 pushups and 20 sit-ups during every commercial break, or try jump roping for the entire break. There are easily five, 5-minute breaks during a 1-hour TV show, which means you can get a 25 minute workout in without having to drive to the gym. Watch two 1-hour shows and you almost have a full hour of exercise in for the day! Turn your guilty pleasure into a healthy pasttime, and you can take the guilt out of watching TV.

MY THOUGHTS

A TV addict? You can't make that en excuse for not losing weight. This is good advice. Better start taking it.

SWIMMING FOR EXERCISE

2011-07-13T20:54:00.000-07:00

Your Weight-Loss Solution: Swimming for Exercise
YOUR DAILY DIET TIP
By James Beckerman, M.D.
Published July 13, 2011

Many people think that swimming for exercise will not help you lose weight. This has possibly been sparked by the idea that we require body fat to insulate us in cold water, suggesting that swimming will help us pack on muscle without burning much fat.

But Olympic swimmers aren’t practicing in boiling water. Swimming actually helps you keep in great shape. Michael Phelps famously described taking in about 12,000 calories per day, so it seems that swimming can keep off the pounds. Otherwise, he would have gained about 25 of them by the time he won that eighth gold medal in 2008.

Swimming for exercise is a great option for people with arthritis or balance issues that can limit their ability to perform weight-bearing exercise. Water-based exercise can be done individually, but if you enjoy exercising with a group, multiple classes are available. For people who don’t enjoy swimming but like being in a pool, just walking back and forth in the shallow end burns calories and aids weight loss.

Swimming can help you lose weight just as effectively as walking. Researchers have found that both walkers and swimmers can lose a similar amount of weight in three months just from exercising three times a week.

Always look up,
Jamie

MY THOUGHTS

Get me to a pool, ok? Get me to a pool. It's so hot around here weight loss will be the last thing on my mind when I get near a clear, cool body of water.

RUNNING FOR WEIGHT LOSS

2011-06-15T19:21:00.001-07:00

The Combo That Can Make Anyone a Runner
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published June 15, 2011

Running is one of the best calorie-burning exercises you can do. But if you're an out-of-shape beginner, running can feel next to impossible. That doesn't mean it's not for you - it'll just take a bit longer to work up to it.

If you’d like to join the elite group of proud runners, but need to ease into it, try doing a walk-run interval combo to start. For example, on week one, aim to walk for five minutes and run for just 1-2 minutes (depending on what you can accomplish with moderate effort and while keeping good form), and then keep repeating the cycle. Do this at least 3-5 days a week for the best results. If you can only start out with three days a week, work your way up to four and then five days.

You may feel frustrated at first having to walk instead of run, but remember: You must build a healthy base of fitness before you can accomplish more difficult feats. Give the walk-run interval combo a try and by week two you should be able to run at least twice as long as you could the week before. Keep adjusting your walk-run intervals each week as your body adapts. In just 8-12 weeks, you could be running a 5k or 10k with ease!

See, it wasn’t that hard after all.

MY THOUGHTS

1-2 minutes running? That should be manageable. I should do this to cut my walking time.

BEST TIME TO EAT BREAKFAST

2011-06-07T00:09:00.000-07:00

BEST TIME TO EAT BREAKFAST

Time It Right, Don’t Delay
Try to get something in your belly within 60 to 90 minutes of getting up, advises Glassman. “Otherwise, your body goes into starvation mode, and your metabolism slows.” Can’t stomach a full meal that soon after your feet hit the floor? No problem: A piece of fruit, a handful of nuts or even a grande skim latte is all you need to swallow to jump-start your metabolism.

Read More http://www.ivillage.com/time-it-right-don-t-delay/4-b-349256#ixzz1OZUsOuVA
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MY THOUGHTS

Breakfast is the first thing on my mind when I wake up in the morning. Ang breakfast for me means coffee.

BAN THE BREADBASKET FOR WEIGHT LOSS

2011-05-30T19:05:00.000-07:00

Your Weight-Loss Solution: Ban the Breadbasket
YOUR DAILY DIET TIP
By James Beckerman, M.D.
Published May 30, 2011

Restaurant bread is generally high in calories and low in fiber – it will not fill you up as much as other foods. Also, we tend not to really “count” the bread we eat before our meals as part of our dinner, and this can lead to eating too much. Consider some strategies for reducing the breadbasket’s impact on your diet: Ask for the breadbasket to be half filled, or take just one item and then have the waiter remove the basket. Avoid butter and even olive oil - they add unwanted calories. Or just ask your waiter not to bring the basket to the table at all.

The typical restaurant customer eats at least two breadbasket items per meal, which runs you at least 300 calories each time you go out. It’s estimated that 40% of people eat out at least three times per week. Think about those business lunches with clients or meals at family restaurants on the weekend – that’s a lot of bread. Try multiplying the number of breadbaskets you come in contact with each month by 300 calories, and enjoy the savings in turning them away.

Always look up,
Jamie

Cardiologist James Beckerman shares 200 evidence-based strategies for prevention, wellness, and weight loss with his new book, The Flex Diet: Design-Your-Own Weight Loss Plan.

To learn more about the Flex Diet, visit TheFlexDiet.com.

MY THOUGHTS

Do I really need to give up those breadbaskets? Or maybe sample 1 or 2 and not gobble up the whole thing - including the basket!

DANCE FOR WEIGHT LOSS

2011-05-25T19:14:00.001-07:00

Dance Your Booty Off
YOUR DAILY FIT TIP
The Lifescript Editorial Staff
Published May 24, 2011

Dancing is a full-body exercise that can really tone your body from top to bottom. If you have weight to lose or just want to sculpt beautifully lean muscles, and the treadmill just isn’t your thing, get your groove on. Got two left feet? Don’t worry, you don’t have to go to a club or embarrass yourself in public. You can dance in the privacy of your own home! Pop in your favorite CD (may we suggest Dancing Queen by Abba?) or choose from a variety of dance workout videos. You can find everything from Brazilian and hula dances to the Cha-Cha.

And if you really do have two left feet, it surely wouldn’t hurt to learn a few new dance moves. For those of you who are social butterflies and love to show of your dancing skills, head to the nearest club. Or try a group dance class at your gym. Variety is the spice of life, so don’t get stuck in a rut with one kind of dance. Take a swing class and sign up for an African dance routine next week. And remember, when all else fails (the video you ordered hasn’t come yet or the class you signed up for was moved to next week), you can always flip on the radio and boogie down at home.

Just don’t forget to shut the blinds.

MY THOUGHTS

Okay! For now, my most immediate dream is to own a Wii. The kids have it and I love hopping on it. I can hardly understand what it's saying (it's Japanese). But it definitely helps shed off pounds. I need to eat right, of course.

DON'T EXERCISE QUICKER FOR WEIGHT LOSS

2011-05-23T17:37:00.000-07:00

For a Healthy Ticker, Don't Exercise Quicker
YOUR DAILY FIT TIP
The Lifescript Editorial Staff
Published May 23, 2011

It’s no surprise that exercise is good for your heart, but research suggests that endurance training is the preferred form of exercise for better long term heart-health. Endurance training simply refers to low-intensity, high-duration exercises like walking or swimming. It differs from interval training, which is defined by short periods of high-intensity energy bursts followed by a period of rest.

Studies show that those who perform endurance activities regularly have a reduced chance of heart failure, because these activities can help prevent the heart muscle from stiffening. And as an added benefit, adding endurance activities to your workouts can help you burn more calories and lose weight, which also reduces your risk of heart disease.

Take a long walk in the morning to watch the sun rise or hit the pool in the afternoon to cool off. Also, make sure that you’re eating the right foods.

Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!

MY THOUGHTS

My prayer is that God will continue to provide me with a 'safe' place to walk. I like it. So far, the longest walk I've had is 32 kms. And I feel I can do more.

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RUN FASTER FOR WEIGHT LOSS

2011-05-17T20:05:00.000-07:00

Run Faster, By Leaps and Bounds
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published May 17, 2011

Training for speed is no cake walk, but it could make the difference between completing a race and competing in a race. There are a number of things you can do to become faster, but you won’t find “do the same old program you’ve always been doing” on the list.

You can’t expect to run fast in competition if you don’t run fast in practice, which means that strength and endurance training won’t make you faster. Instead, try adding intervals to your training regimen. This can be as simple as adding hills or sprints to your normal routine. Running uphill makes you work twice as hard, which builds strength, power and speed. Surprisingly, running downhill can also improve your speed.

Add plyometric (explosive movement) drills to your workouts to increase power, coordination, agility, and speed of movement. “Bounding” is a good example of a plyometric drill that can help you run faster: As you run, push forcefully off the ground with your feet for each step you take. This exaggerated version of running will have you literally leaping as you run. This improves both your explosive power and speed.

If you decide to follow a speed-training regimen, just keep in mind that it's especially hard on the body and shouldn’t be done on consecutive days.

Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!

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MY THOUGHTS

Maybe I'm ready to do this. I've been walking around for 2-3 hours everyday for the past 13 days. Leisurely walking. Brisk walking. Today I walked on some rough road. I thinks it's time. To jog a little. That would be some leap for someone who had been sedentary for a really long time.

GETOVER WEIGHT-LOSS BLAHS

2011-05-15T18:10:00.000-07:00

Get Over the Weight-Loss Blahs with Adventure Fitness
YOUR DAILY FIT TIP
By The Lifescript Editorial Staff
Published May 15, 2011

If being cooped up inside of a gym for an hour isn’t your idea of a fun way to spend an afternoon, you sound like you might be more of the adventurous type. And lucky for you, being adventuresome burns a lot of calories!

Whether you’re on vacation or just getting away for the weekend, adventure fitness is an exhilarating way to burn extra calories, lose weight and buff up. Just one hour of your favorite adventure sport can burn more than 500 calories, and you’ll be having such a great time you won’t even know you’re doing your body good!

Take scuba diving, for example; one hour of swimming around in your scuba gear will burn more than 500 calories, and that doesn’t even include all the calories you burned lugging your equipment on to the boat or to the dive site. Snorkeling burns an easy 350 calories per hour while windsurfing and body surfing can each burn up to 300 calories. If you’d rather be on the water than in it, sailing and kayaking burn 340 calories an hour each, while paddle boating at a leisurely pace burns up an easy 200 calories.

Instead of letting the fitness “blahs” get in the way of your weight-loss goals, take your workout outside and make an adventure out of it. You’ll be burning mega calories while you have fun, and there’s no better formula for weight loss than that!

Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!

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MY THOUGHTS

Why does adventure fitness have to be in the water? The only body of water near me at the moment is the biggest river I've seen. People are fishing. But no swimming. Even if I find that ocean, I'm not daring to take a dip in this weather. And I don't have scuba equipment. Because I don't know how to scuba dive. I'm sticking to walking. Getting lost (almost) is an adventure all by itself. I burn more calories when I get lost. Because it takes me longer to get back from where I started.

LOVE THE EXERCISE FOR WEIGHT LOSS

2011-05-13T20:17:00.000-07:00

Love the Exercise You Do
YOUR DAILY FIT TIP
By The Lifescript Editorial Staff
Published May 13, 2011

Why isn’t your exercise program working for you? Probably because you never do it! Studies show that the #1 problem with losing weight is not the diet or fitness plan itself, but rather a lack of follow-through.

The real key is to find an exercise you enjoy. That way you'll look forward to your workouts rather than dreading them. More importantly, you'll be more likely to do them rather than finding inventive ways of avoiding them.

You don't have to get on a treadmill if you don't like it. Bike, swim, hike, walk, dance, climb, or do whatever you love to do – just make sure you move! You can even play tag if you want, as long as you keep moving and work up a sweat. The more you exercise, the more weight you’ll lose, and the happier you’ll be because you aren’t torturing yourself with needless hours of exercises you hate to do.

Whatever you choose, just stick with it!

Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!

MY THOUGHTS

The 'stick with it' is the hard part. I like walking. But i find I get motivation from walking the path I've never walked before and challenging myself not to get lost. So, as soon as I get comfortable with a path I hardly ever notice it at all, I seek another path.