Diet and Exercise Advice

Lose Weight by Food Combing

2010-03-03T19:37:00.001-05:00

Food combining is an easy way to lose and maintain your weight. It is an easy process, and doesn't require special products. Different food groups require different digestive enzymes to break them down. Some foods digest fast, while others digest slow.

Proteins such as: meat, fish, poultry, milk products, eggs, and nuts
digest slowly, and require acidic digestive juices for their digestion. Starches, such as; bread, potatoes, pasta, cereal grains, and starchy vegetables., digest quickly and require alkaline digestive juices. When these two groups are eaten together, the digestive juices work against each other, and fail to properly digest the food. Therefore, the end result is; gas, bloating, heartburn, and indigestion, and weight gain.

Green leafy vegetables, and vegetables that are non-starchy can be easily eaten with either proteins, or starches. This group includes veggies such as; green beans, broccoli, cauliflower, lettuce, spinach, and other salad greens. Fruits should not be eaten with either proteins or starches since it uses a totally different digestive enzyme, and is digested quickly. Fruits should be eaten by themselves preferably on an empty stomach.

Simply put, food combining means, do not eat proteins and carbohydrates together. Opt for green leafy, and non starchy veggies when eating a meal that contains proteins or starchy foods. Never eat fruits with a meal, and only on an empty stomach.

Since proteins take the longest to digest, wait at least 3 hours after consuming them to eat a meal containing carbohydrates. If you eat a carbohydrate meal, allow at least 2 - 3 hours between meals before consuming a meal containing proteins.

Since my husband and I started using the food combining approach, we both lost 5 pounds in the first 2 weeks. Our energy level is up, and we have not experienced any bloating, heartburn, or indigestion. This is an easy no- fuss way to lose weight, improve your digestion and overall health. Food combining, how could it get any easier !!!

"New Years Resolutions" 2010

2010-01-12T15:05:00.000-05:00

"New Years Resolutions" who hasn't made one at least once in their life!! Resolutions are easy to make when you are toasting the new year with your friends!!! Keeping them, that is another matter. Most everyone resolves to loose weight, get in shape, quit smoking or drinking alcohol, save money, etc. So many people make these resolutions, that the gyms are usually packed for the first few weeks of each new year. Slowly, the newcomers dwindle away as they resort back to their old habits. The problem is that it is hard for anyone to take on such a challenge.

Changing your life is not so easily done. It takes at least 30 days to make a habit, and the same amount of time to break it. Unfortunately, most people do not stick with their "well-meant" plans that long. In order to loose weight, you must change your habits !! You cannot continue to eat with wild abandon while sitting around !!! It just doesn't work that way !! On the other hand, you cannot loose 20 pounds in two weeks!!

This year, try a different approach !!! One easy method is to do what a person who has the characteristics you want does!!! For instance, a slim person does not overeat, they eat healthy foods, they work out...you get my point. Be buddies with a friend who also wants to loose weight, and get in shape. Go to the gym together, grocery shop, and have lunch together. Do these things on a regular basis. Hold each other accountable for what you are putting in your refrigerator, and your mouth. When you get together, challenge each other to do 100 crunches, do some sprints, etc !!!

Make your resolutions come to fruition, by making them fun, enjoyable, and easy!!! Eat smart, and exercise with good form to achieve positive results !!! Good luck, and may you be a slimmer, healthier person when we celebrate "New Years 2011" !!!

How To Burn Extra Calories While You Walk

2009-11-12T19:59:00.000-05:00

Want to rev up your metabolism while walking. Just adding these simple steps can increase your calorie burn by 20%. This step can be added while walking on a treadmill or track.

Difficulty: Easy

Instructions

Things You'll Need:

Walking Shoes
Loose-fit Clothing

Step 1

Always stretch before exercising. Stretching reduces the chance of injury. Whether you are walking on a treadmill or track, walk at a moderate pass for 5 minutes to warm up. On a treadmill try starting out at 2.0., incline set on 0.
Step 2

Increase speed (treadmill 3.0-3.5 speed; incline 3.1)until you can only speak in choppy sentences for 2-minutes.
Place hands on top of head while walking for 2 minutes. This makes your heart pump harder to circulate blood to the finger-tips.
Step 3

Drop arms down by sides, bend elbows, and swing back and forth, alternating sides, in cadence with steps for 2 minutes.(Set incline to 5.0 on treadmill).
Step 4

Repeat steps 2 & 3 three more times.
Step 5

Walk at a moderate pace for 5 minutes.
Step 6

Stretch and relax.

Tips & Warnings

When doing seated exercise machines that don't involve hands. Then place hands on top of head. This engages your core, and ups the calorie burn because the heart has to pump harder to get blood to your fingertips.
Exercising for 20 minutes before breakfast ups your calorie burn by 20%.
When using treadmills, increase speed and incline as increase your endurance.
Always check with your health-care provider before starting an exercise program.
Drink 1 liter water 30 minutes before, during, and after exercise. It is important to stay hydrated.
Eat a small meal containing quality protein within 30 minutes of your workout to help preserve muscle mass.

How To Reduce the Risk of Cancer

2009-11-12T19:35:00.000-05:00

How to Reduce The Risk of Cancer

Member

By ringgold
User-Submitted Article

Article Rating: (10 Ratings)

How to reduce the risk of cancer should be the number one priority of all Americans. In America, more than 1.2 million people are diagnosed with cancer each year. Cancer is the second leading cause of death in the United States with cardiovascular disease being number one. Every year more than 550,000 individuals loose their battle with cancer. Lung, prostate, and colorectal cancer in men, and lung, breast, and colorectal cancer in women are the leading causes of cancer deaths in America.

Although cancer affects all age groups, it is more prevalent in people 65 and older. The overall incidence of cancer is higher in men than women, and it is also higher in industrialized nations and sectors.

Education, economic factors, and barriers to health care increase cancer morbidity, and mortality in certain socioeconomic groups. These facts increase the need for all individuals to learn how to reduce the risk of cancer.

Although there are many conflicting ideas on how to prevent cancer, making some simple lifestyle changes may greatly reduce your risk of cancer.

Instructions

Things You'll Need:

Fresh Vegetables.
High Fiber Diet.
Vitamin Rich Foods.
Sunscreen.

Step 1
Eat a high-fiber diet including vegetables, whole grains, and beans, to reduce the risk of certain cancers, such as breast, prostate, stomach, esophageal and colon.
Step 2
Consume fresh fruits and vegetables, especially those in the cabbage family, since studies prove that roughage and vitamin-rich foods help to prevent certain cancers. Eat 5 servings or more of fresh fruits and vegetables each day to reduce the risk of esophagus, stomach, colon, and lung cancer.
Step 3
To reduce the risk of esophageal, laryngeal, and lung cancer, increase vitamin A intake.
Step 4
Eat foods rich in vitamin C, such as citrus fruits and broccoli for protection against esophageal and stomach cancers.
Step 5
Maintain a healthy weight by following a balanced diet and exercise plan. Obesity is a contributing factor for cancers of the gallbladder, colon, breast, and uterus.
Step 6
Eat a low-fat diet since a high-fat diets promote obesity and increase the risk for breast, prostate, and colon cancers.
Step 7
Eat salt-cured, smoked, and nitrate-cured foods in moderation since they have been linked to esophageal and gastric cancers.
Step 8
Quit smoking and using tobacco products since they are carcinogens, and increase the risk for cancers of the mouth, lips, throat, larynx, esophagus, lungs, bladder, cervix, and pancreas. Avoid exposure to second-hand smoke also.
Step 9
Reduce the intake of alcohol because consuming large quantities of alcohol increases the risk for cancers of the liver, mouth, throat, larynx, esophagus, and breast. Even moderate amounts of alcohol, such as two drinks a day for men, and one a day for women and all individuals over 65 years of age, may increase the risk of cancer.
Step 10
Prevent skin damage from ultra-violet rays by avoiding over-exposure to the sun, wearing protective clothing, and using sunscreen that provides UVA/UVB protection. Sun exposure is the most common cause of skin cancer. Repeated exposures certain chemicals or x-rays may also play a significant role.
Step 11
Get immunization shots. Talk with your doctor about immunizations against hepatitis B which increases the risk of liver cancer, and human papilloma virus (HPV) a sexually transmitted virus that leads to cervical cancer.
You can reduce your risk of these cancers by avoiding risky behaviors.
Step 12
Regular screening or self-examination are great tools for early detection of cancer, and may greatly improve the success of treatment. Screening should include your skin, mouth, colon, rectum, cervix and breast for women, prostate and testes for men. See your doctor immediately if you notice any changes.
Tips & Warnings
- The primary preventative steps are dietary, and lifestyle changes.
- Secondary steps include cancer-screening, such as, breast and testicular self-examination, papanicolaou (Pap) test, mammogram, digital rectal examinations, prostate-specific antigen (PSA) blood tests, colonoscopy, and endoscopy.
- Dietary supplements high in antioxidants provide additional protection against cancer.
- Avoid sun exposure during peak hours of 10 a.m. and 4 p. m.
- Stay in the shade when outdoors.
- Don't use tanning beds or sun-lamps. Contrary to popular belief, there is no such thing as a healthy tan. Use a spray-on tan to get a sun-tanned appearance.
- Wear light-colored loose fitting clothing with a tight weave that cover arms, legs, and torso, to protect your skin from sun damage. Also wear a wide-brimmed hat to protect your head and ears.
- Use safe-sex practices including; abstinence, use of condoms, and limiting the number of sexual partners.
- Never share needles, and seek help for drug addictions.
- Early detection increases your chance of survival.
- Inherited specific genetic mutations increase cancer risk.
- Factors, such as race, cultural influences, socioeconomic status, physician-patient relationships, access to medical care, income, level of education, and age influence health promoting behaviors and risk.
- See your doctor immediately if you notice any changes.
- Failure to take care of your health by simple lifestyle changes, and examinations increase your risk for developing cancer. Take the time to learn how to reduce the risk of cancer.
Resources
- www.mayoclinic.com/health/cancer-prevention/CA00024

How To Make and Use Sugar Srubs

2009-11-12T19:23:00.000-05:00

How to Make and Use Sugar Scrubs

Member

By ringgold
User-Submitted Article

Article Rating: (9 Ratings)

Sugar Scrub

When you know how to make and use sugar scrubs, you can keep your skin looking great. Exfoliation is the key to great looking skin. Removing dead skin cells that clog pores, and create wrinkles is really quite easy. There is no need to buy expensive sugar scrubs, or pay expensive prices for spa treatments. Save your money, and learn how to make and use sugar scrubs at home.

Instructions

Things You'll Need:

Olive oil.
Brown Sugar.

Step 1

Brown Sugar
Measure brown sugar, and place into mixing bowl. It is not really necessary to measure. You can just wing it if you want to. The amount is not crucial. I used 1 1/2 cups brown sugar for this batch.
Step 2

Olive Oil
Measure olive oil, and add to the brown sugar. Again, the amount is not crucial. All that is needed is just enough to make a paste when added to the brown sugar. I used a little over 1/2 cup to make this batch.
Step 3

Sugar Scrub
Mix olive oil and brown sugar together until it is well blended. The mixture should be loose enough to settle into the bottom of the bowl. It does not have to be too soupy.
Step 4
Get into the shower, and rub mixture in circles onto face, neck, arms, shoulders, back, stomach, legs, and feet. Only rub a few seconds in each spot. When you have finished, take a shower. If you want to have the olive oil to moisturize your skin even longer, just rinse off, then shower later. Your skin will feel as soft as a babies.
Tips & Warnings
- Exfoliation is the key to young looking, smooth skin.
- Sugar scrubs costs $12.50- $16.00 for 6 oz. jars.
- Extra oils, such as vitamin E, almond, etc. can be added.
- Failure to exfoliate will result in clogged pores, wrinkles, and rough skin.
Resources
- http://www.dietandexerciseadvice.com/

Belly Blasting Weight Loss Plan

2009-09-28T22:06:00.000-04:00

Have you spent time and energy looking for a belly blasting weight loss plan that works? Have you struggled with belly fat, just to be disappointed time, after time? Have you spent dollar after dollar on weight loss miracle pills that do not work as promised? We've heard it all...lose weight without dieting! Well, my friends, there are no miracle pills. Oh, some formulas may curb your appetite, but diet and exercise are the only proven ways to lose weight.

Here is the secret to losing belly fat, and trimming your waist line. First, you must curb your calories. In order to lose weight, you have to eat less. Since the average person requires 2000 calories per day, you should cut your caloric intake down to 1500 calories. Your diet should consist of lean meats, fish, poultry, fresh vegetables, fruits, and whole grains. Cut out all fast foods, sweets, and white breads. Be sure to eat five small meals per day, or three meals and two snacks. You should eat every 2-3 hours to maintain a healthy metabolism. Each meal or snack should include protein.

Allow yourself one cheat day per week. On your cheat day, you can eat whatever you want in moderation. Our bodies try to hold onto stored body fat to maintain itself through times of starvation. Having a cheat day allows the body to think everything is okay thus it releases more body fat.

Next you need to add exercise to your plan. In order to burn fat, you need to perform an aerobic activity 40-60 minutes 4-5X a week. A combination of power walking and sprinting is both aerobic and anaerobic, and is an excellent choice. After a five minute warm-up, alternate walking two minutes, and sprinting two minutes. Continue this pace ending with walking 2-5 minutes to cool down. Do three sets of bicycle crunches 3X a week to tighten your abdominal muscles. Bicycle crunches are the number one abdominal exercise. For a full-body workout, choose 1-3 exercise per muscle group, and perform three sets of 12-15 reps 3X per week. Remember to always start with the largest muscle group, which are the glutes, then next work your thighs (hamstrings, and quadriceps). Work the larger muscles first before moving on to shoulders, back, abdominals, biceps and triceps. Always work opposing muscle groups. For example; biceps flexion with triceps extensions, chest presses for chest, and bent over rows for back and shoulders. Skip one day between strength training sessions to allow for muscle recovery.

This diet and exercise plan should allow you to lose at least 2 pounds per week. Two pounds per week is considered to be a healthy weight loss goal. Maintain a regular diet and exercise regimen for a belly blasting weight loss plan.

Diet and Exercise Log

2009-09-24T16:20:00.002-04:00

Are you working out, and watching what you eat, but the scales haven't budged. It is possible that you are putting on muscle, and losing fat. Another possibility is that you are consuming too many calories. Keeping a diet and exercise log is a great idea. It allows you to keep track of everything you eat and drink, and the amount of calories burned exercising. Proper diet and exercise are the keys to losing weight. So, do yourself a favor, and keep a diet and exercise log.

Print your free copy of the diet and exercise log provided here.

Yoga Poses for Strength, Flexiblity, Health, and Fitness

2009-09-21T11:02:00.050-04:00

Yoga is an excellent exercise for improving overall health and physical strength. It is also a great way to center yourself, and relieve stress. Include yoga poses for strength, flexibility, health, and fitness in your workout routine. You'll be glad you did!

Exercise and Fitness Plan for Body Types

2009-09-08T22:01:00.008-04:00

Your body shape is predetermined by your parents. Yes, genetics determines how you are shaped, and your ability to burn fat and build muscle. Although genetics is in charge of your physical layout, you are not completely defenseless. Improvements can be made on these “genetic traits” by using specific exercise and fitness plan for body types.

First, you must determine what body type you have. A simple measurement to identify your waist-to-hip ratio is the easiest method. Divide the circumference of the narrowest part of your waist with the circumference of the widest part of your hips. A ratio of 0.8 or more makes you an apple, and a ratio less than 0.8 makes you a pear. Ex. 31/42 = 0.7 = a pear shape. 34/42 = 0.8 = an apple shape.

Now that you know what shape you are, determine how well your metabolism works. Is your metabolism high, low, or in-between? Not all “apples” and “pears” are created equally. Your ability to build muscle and burn fat determines the amount of cardio exercise you should do. Choose your body type below to help you determine your fitness plan.

For “pears” that can eat all they want and never gain weight; have a slim upper-body, and ample hips, limit cardio exercise to no more than 30 minutes 3-5 times per week. This will ensure a healthy heart, and preserve muscle. Focus your strength training on several muscle groups at once with an emphasis on the glutes. The glutes are the largest muscle group on your body, and the easiest to sculpt. You can achieve this by using heavy weights, and low reps to build muscle 3X a week.

The “pears” that have the “in between” and “low” metabolism, and a curvy athletic build, should incorporate 40-60 minutes of cardio 2-3 times per week. Concentrate on building upper-body, and lengthening lower-body muscles. Use lighter weights and high repetition when doing lower-body exercise. Upper-body exercise should be preformed using heavier weights with fewer repetitions.

Examples:

Free Weights

Squat Press
Step Lunges
Barbell Lunges
Roman Deadlifts
Bent-over Rows
Resistance Bands

Weight Machines

Smith Machine
Squat Machine
Leg Press
Push Ups
Vertical Row, Lat. Machine
Abductor/Adductor
Captains Chair Crunch
Pull-Ups

“Apples” with a high metabolism that doesn’t allow them to gain either muscle or fat should do no more than 30 minutes of cardio 3X a week. Heavy weights with low repetitions should be used during strength training.

The “Apples” with a muscular upper-body and legs, and some “muffin-top” middles need 40-60 minutes of cardio. Concentrate on strengthening your core. Use lighter weights with high repetitions when doing an upper-body workout. Use heavier weights with fewer repetitions for a lower-body workout.

Examples:

Free Weights

Standing Bar Rows
Step Leg Lifts
Deadlifts
Dumbbell Fly
Reverse Dumbbell Fly
Stability Ball Chest Press
Overhead Barbell Squats
Lunge
Push-Up

Weight Machines

Rowing Machine
Kick-Back Machine
Cable Machine
Chest Press Machine
Deltoid Fly Machine
Torso Machine
Smith Machine
Leg Press
Abductor/Adductor

Choose six exercises, three upper-bodies; three lower-bodies; for each workout. Rest one minute between exercise. Always remember to stretch before and after your workout to prevent injury and soreness. Drink a liter of water 30 minutes before and during exercise.

Always check with your doctor before beginning any workout program. If you have a gym membership, fitness trainers are usually available to assist you with your workout program. Remember that specific exercise and fitness plan for body types will help you make the most of your “inherited genes.”

Fitness Equipment, Running Shoes, or Golf Clubs, It's Your Choice

2009-08-27T16:24:00.014-04:00

Exercise comes in many forms. Fitness equipment, running shoes, or golf clubs, it's your choice. Tracks and gyms are not the only place to get your exercise. Is the treadmill getting you down, and you've had enough of the gym and fitness equipment, then grab your golf clubs. Playing sports is always a great way to get a good workout. Golf, for example, provides a great workout. Leave the cart behind, and walk the eighteen holes. If playing with a partner, you can take turns walking while the other drives the cart. Either way, walking and swinging golf clubs is both an aerobic, and anaerobic workout. Yes, you get a full-body workout playing your favorite game, and as a bonus, sunshine and fresh air!

Maybe running is your thing. Get your running shoes on, and hit the track. Running on a track or trail provides an even better aerobic workout than the treadmill. Your muscles are challenged in a different way when running on a track, or trail that includes some hills. Again, you get an aerobic and anaerobic workout, along with the fresh air and sunshine! One of my favorite places to hike and run is on a nearby mountain trail. It winds around fields of green grass and trees, then up and over hills overlooking a beautiful blue quarry. The trail is lined with woods on both sides. It is not uncommon to see wildlife both on and off the trail. Chipmunks bark as you pass near them while rabbits munch grass beside the trail. It is such a peaceful, serene place to exercise. People of all ages take advantage of this beautiful location. Often, I see a woman running the trails. She is ninety four years old. Amazing ! She inspires me to do more because she actually runs the entire trail of about five miles. Even with my best running shoes on, the hills are quite a challenge. Sometimes, she has already started her run when I get there, and is still running when I leave! Running serves her well, and gives her the endurance to outlast her younger peers.

While exercising out in the fresh air and sunshine is healthy, it also can spell trouble for your skin. Always use sunscreen on your skin, especially you face and hands. Harmful uva/uvb waves damage the skin, and increases the risk of developing skin cancer. Melanoma is a deadly form of cancer, so take precautions to protect yourself while enjoying the great outdoors. Over-exposure to the sun also increases the signs of aging. Keep your skin smooth and spot-free by wearing protective clothing, and using sunscreen. Visit your dermatologist yearly for a check-up, or sooner if you notice any changes in your skin. Learn the signs, and examine your skin often. A healthy body starts on the inside, so eat a healthy diet that includes lean protein, fresh vegetables, fruits and grains. Don't forget your omega fatty acids. Omega's play an important role in keeping your skin supple, hair shiny, and your nails and immune system strong. It also aids in the reduction of body fat! Read more about it here.

Whether you opt for the golf course, trail, or track, do it with gusto! If you choose the trail, then take along a pocket sized GPS system, or a cell phone for emergency situations that may arise. Be safe, and enjoy yourself. Have some fun, relieve stress, and get your exercise all at the same time. Think of it as multi-tasking! Squash boredom by including your favorite physical activity into your fitness plan. Remember, fitness equipment, running shoes, or golf clubs, it's your choice!

Athletic Shoes

2009-08-19T17:08:00.012-04:00

Finding a great pair of athletic shoes is key to enjoying your workout! Nothing is worse than trying to walk, sprint, or run while wearing an inappropriate, or worn, pair of shoes. I always say, "buy the best pair of shoes that you can afford". There are some things you can skimp on, but not your shoes. Wearing inappropriate shoes will cause a multitude of aches and pains including; achy muscles, calluses, corns, bunions, cramps, knee and ankle pain. Just imagine doing a two mile walk/sprint, and all of a sudden your feet and ankles start hurting. They hurt so bad you can hardly walk another step ! You stop and rest a minute. You massage your foot and ankle. You stretch, and finally it feels a little better, that is, until you start your exercise. How will you ever make it to the end of the track !! Heaven forbid you should be on a long hike when the pain strikes !!! I have had this very thing happen to me because my shoes were not the best design for the exercise I was doing. They were new, but a bargain style of a brand name. They were fine for general walking, but not for power walking/sprinting. I thought that I had found a good deal, and was saving money. In the long run, it cost me twice as much because I had to buy another pair of shoes. This time I went directly to an athletic store that specializes in name brand athletic shoes, especially designed for the activity you are involved in. Click here for one of my favorite places for athletic shoes. I chose a pair of cross-trainers because I walk and run. I purchased a pair that fit, and felt great, right-out-of-the-box. So please whatever you do, don't skimp on your shoes, and do check out athletic stores where the employees know how to fit you with the right pair of shoes. There are many stores to choose from. I like to shop around if I have the time. Shopping on-line is a great way to compare prices, and find the right pair of shoes. It is quick and easy to order. I enjoy shopping at this location as well. They have several name brands to choose from.

I am sure that you will find a great pair of shoes, and some great workout gear from either of these places. Remember, a great pair of athletic shoes equals a great workout with less risk of injury !!!

Acai and HCG Diet Results

2009-08-19T13:30:00.007-04:00

Today, I want to talk about acai and hcg diet results. Eight days ago I started taking acai diet just to see how and if it worked. At first, I was skeptical about the claims being made about acai. A few days into the plan, I actually gained two pounds ! "Oh no", I thought, "this can't be good". "Surely, I will not gain weight"! But, I stuck with the program, and voila', the extra two pounds came off!!! Now, I have dropped two more pounds this week !! I feel great, and have lots of mental and physical energy. I never get hungry, and am satisfied with smaller portions. I still eat a healthy diet of lean meats, veggies and whole grains. I always allow myself one 'cheat day', to eat whatever I want within reason. Even with a 'cheat day', I have lost weight.

Last weekend, some friends, my husband and I went out to dinner at a Brazilian Steakhouse. It was a fabulous restaurant. I highly recommend you try it if you get a chance. Anyway, I was talking with one of the waiters, who is from Brazil. Acai comes from the rain fores in Brazil, and so I asked him about it. He stated that everybody in Brazil drinks acai juice, wine, etc., and that the statements being made are true. Hearing a statement like that made me feel even better about acai.

I spoke with my niece this morning, and she said that some of her co-workers have lost a lot of weight taking hcg. She stated that one person lost over 90 pounds since January, and another lost over 46 pounds since the end of May. Spectacular results !!! I researched hcg (human chorionic gonadotropin), and found some interesting facts about it in Wikipedia. You should go there and read up on it ! Interesting, to say the least !!

If weight loss is your goal, then start out with a trip to your health care provider. Learn to eat healthy foods, and include strength, and interval cardio training into your workout routine. If you like the acai and hcg diet results, then compare prices and choose the one you and your doctor thinks is right for you. Good luck with your program. Check back in for my latest updates. Have you had good or bad experiences with acai or hcg? If so, please leave your comments !!! I would love to hear from you !!!

Thanks,

Deborah

Diet and Exercise Tips For Weight Loss

2009-08-17T16:12:00.015-04:00

Many people are looking for easy weight loss ideas. Here are 10 easy diet and exercise tips to help you loose that stubborn fat.

Get at least 7 hours of sleep each night. Getting less that 7 hours sleep raises cortisol levels causing weight gain.
Do 20 minutes of cardio exercise before breakfast to make your body burn stored body fat.
Drink .6 ounces of water per pound you weigh each day (ex. 130 x .6 = 78 ounces).
Try to consume 1 ounce protein per pound you weigh (ex. 130 x 1 = 130). Protein should come from lean meats, such as; fish, chicken; egg whites, peanut butter, vegetables, protein shakes and bars.
Replace simple carbohydrates such as; sweets, white rice, potatoes and white bread, with wild rice, whole grain breads and cereals, sweet potatoes.
Do interval training 5X a week. After warming up for 5 minutes, walk at a moderate pace for 3 minutes, followed by 2 minutes of speed walking or sprinting. Continue for 30 minutes, reduce pace to cool down for 5 minutes. Strength training 3 x week.
Reduce saturated fat, replacing with unsaturated fats such as olive oil.
Eat 30-35 grams fiber daily such as; high fiber cereals, oatmeal, whole grain breads, wild rice, leafy green vegetables, beans, sweet potatoes, etc..
Reduce daily calorie intake to 1500-1800 calories. To find your ideal calorie goal multiply weight by 12. (ex. 130 X 12 = 1560 calories). Divide these calories into 5 small meals.
Reduce sodium, and replace salt with sea salt.
Lean meats & cheese have 7 grams protein per ounce.
Vegetables have 3 grams protein per 1/2 cup serving.
Milk has 7 grams protein per 8 ounce cup.
Just remember to keep your protein intake per meal to around 30-35 grams. Your body can only assimilate this amount at a time. Also the more muscle you have, the more fat you will burn, so remember to include strength training in your workout routine. Also, you have to feed your muscles by eating good quality protein. Since working out breaks down muscle, it is important to eat a meal containing 30-35 grams protein within 30-45 minutes of your workout to preserve muscle mass. Right after a workout is a good time to have that protein shake.
Drink your water !!! Water is required by every part of your body, so drink up. It not only keeps you hydrated, it keeps you from bloating. When you don't drink enough water, and you are filling up on simple carbohydrates and high sodium foods, your body hangs onto the water causing you to bloat.
Basically, just eat fresh or frozen veggies, lean meats, egg whites, protein shakes, peanut butter.
Limit fruit to 1 serving a day while trying to loose weight. Eliminate processed foods from your diet. You are allowed one cheat day. Eat whatever you want within reason, but don't get too carried away !!!
Follow these diet and exercise tips, and watch the scales go down !!! It takes commitment and persistence to loose weight. Once you have it off, maintain a healthy diet and exercise routine to keep it off for good !!!!

Acai Diet Challenge

2009-08-14T09:41:00.008-04:00

Four days ago I started the 'Acai Diet Challenge'. It is my goal to see what benefits, if any, will be realized from taking acai. The challenge will go on for 90 days. It is my belief that some reasonable results should be realized in this time frame. I want to see for myself and my readers, whether or not acai really works as stated. Will I experience weight loss?

Acai is touted to be the 'Super Food' of the Amazon Rain Forest. It is stated that acai is the secret substance that Brazilians use to stay slim healthy and youthful. The Internet is packed with acai on every page. Actresses, talk show hosts and hostesses all claim it's powerful ability to promote weight loss, remove toxins from the body, protect cells, and increase energy. Acai's is supposed to be the most powerful antioxidant available. More powerful than red wine, blue berries, and pomegranates. Also, the price of acai varies. I did some price comparisons before I purchased my bottle. I looked on- line, and in stores. There are very few different brands to choose from in the stores. Some stores only had one kind or none at all.

My workout routine consists of; cardio 5X and strength training 3X a week. I actually burn around 1000 calories when I do both cardio and strength training. I burn 500-600 on cardio days. My diet consists of a bowl of high fiber cereal for breakfast; either a sandwich or salad made with lean slices of turkey or chicken for lunch; 5 ounces lean protein and steamed veggies for dinner. I take 2 acai caplet with breakfast, and 1 with lunch for a total of 3 per day.

My four day results: Within 30 minutes of taking the first acai caplet, I began to feel more energetic. I also started experiencing more trips to the bathroom. At bedtime, I had a hard time going to sleep. I only took one pill the first day because I didn't receive them until early afternoon. The second day, I took them according to the instructions. As the day before, I felt energetic within a few minutes. My appetite was decreased, and I again had many trips to the bathroom. I do not take acai after lunch because I want to go to sleep at a normal time. Last night, I fixed my husband a nice birthday dinner. I had only taken a few bites when I became full, and uninterested in the food. This morning I weighed, and ate breakfast as usual. Guess what, I actually gained 2 pounds! Who knows, it could be fluid! This is only the 3rd full day. The first day doesn't really count much since I only took 1 caplet.

To summarize my experience so far: I do feel more energetic. My appetite has decreased. I am experiencing increased output, but I have gained 2 pounds. We shall see !!! I will tweak my diet a little, and maybe exercise at a different time of day. Maybe then I will see some weight loss from the acai diet challenge.

Have you taken acai? If so, please share your experience by clicking on the comment section below.

Acai Challenge

2009-08-12T12:27:00.010-04:00

After researching Acai Berry, I decided to do an acai challenge. Acai is touted as being a superfood from Brazil. It is found in the Amazon Rainforest, and has the highest amount of antioxidants of any foods known including pomegranate and blueberry. Antioxidants neutralize free radicals that can damage cells. Acai is used to loose weight, increase energy, vitality, and good health by removing built-up toxins from the body.

I received the product by mail today, and have started taking it with meals as suggested. I chose a product that has Acai Extract, GreenTea & Resveratrol. My diet and exercise program remains the same. Cardio 5X and strength training 3X a week. I will monitor my weight and vital signs to see if any improvements are realized. I recently had blood work analyzed, and will get another check up after 90 days on acai. Although skeptical, I am curious to see the results, if any, of taking acai. I will keep you updated on my progress. Please leave your comments concerning your experience with taking acai. Follow my blog to track my results with acai.

Great Salad for Weight Loss

2009-08-12T12:11:00.008-04:00

Fresh salads from the garden are so good, and good for you. Vegetables are at their peak in nutrients when freshly picked. Take advantage of these vital nutrients by incorporating them into your favorite recipes. You can't beat the taste, or nutritional value. If you are watching your diet, this is an excellent way to cut calories. Vegetables are naturally low in calories, and zero fat. Add a lean protein, and you have got the perfect meal for losing weight.

If you a fan of salads, then you will love Garden Salad. I picked fresh cherry tomatoes, purple bell pepper, banana pepper, red onion, and cucumber from the garden. Actually, you can use whatever veggies you have. Just chop them up, add a sprinkle of sea salt and toss with balsamic vinaigrette. I topped mine with a sprinkle of grated cheddar cheese, and served it with assorted crackers for a light lunch. You could add grilled chicken, tuna, shrimp, boiled eggs, or whatever source of protein you like. Garden Salad is great as is, or doctored up. Use your imagination, and enjoy !!!!

Weight Loss Tips

2009-08-08T09:45:00.009-04:00

Ladies, do you have a hard time losing weight? All those long days at the office, sitting at a desk may be one of your problems. When we sit for more than an hour, our bodies build up cortisol. Cortisol causes belly fat. To help control this situation just stand up every 30-60 minutes, and move around. Walk briskly up/down stairs, down the hall, around the room, or just march in place. You can do arm rotations, and deep knee bends. Do anything that will get your heart pumping. This will burn off the cortisol, and reduce belly fat.

Walking is another easy way to lose weight. All you need is a great pair of walking shoes, and a safe place to walk. To burn more calories, place your hands on top of your head while walking. This will make you burn more calories since the heart has to pump harder to get the blood to the tips of your fingers. Do this for 2 -3 minutes at a time. You can also stop and do 10-15 steam engines (place hands behind head, lift left knee up to hip level, with a straight back, rotate body so that right elbow is level with left bent knee. Repeat with other side for one repetition). You can also add some lunges to your walk to boost calorie burn, and work the glutes, quadriceps, and hamstrings. Just do 10-15 lunges in intervals. You can pump up your calorie burn, and trim your body with these added exercise. These are just a few examples of what you can do. So get creative, add your own unique ideas to your workout, have fun, and loose weight.

Cardio VS Strength Training

2009-08-06T11:18:00.009-04:00

There is a lot of confusion about which exercise is the most beneficial. Actually, both cardio and strength training are beneficial to your overall health. Here is the breakdown on cardio and strength training.

Cardio actually burns an average of 10-12 calories per minute. Strength training burns an average of 8-10 calories per minute. Sounds like cardio is the winner. Nope, strength training is because it actually causes a metabolic spike that makes you continue to burn calories for a couple of hours after exercise. Cardio does not cause a metabolic spike, and the calorie burn stops when you stop the exercise. You also increase muscle size with strength training which causes you to burn more calories. It takes approximately 40 calories to sustain a pound of muscle. So the more muscle you have, the more calories you burn !!!

Cardio cannot beat the way strength training makes you look. Lifting weights make your muscles swell from the blood rush. You look more toned, and in shape. Looking great increases your self confidence.

Cardio is the winner when it comes to overall health and longevity. It increases the strength of the heart making it pump more oxygenated blood throughout the body. Lowers the risk of heart disease, high blood pressure, and type II diabetes. It increases your good cholesterol, and even prevents certain types of cancer. Strength training, however; helps to reduce the amount of internal abdominal fat. The fat that wraps around vital organs and constricts blood flow.

The bottom line is both cardio and strength training are important to overall health. So, by all means, incorporate both into your workout routine.

Strength Training

2009-07-31T11:28:00.012-04:00

Strength training is a major key to losing weight. It kicks your metabolism into overdrive, builds muscle and strong bones. The more muscle you have, the more fat you burn. If you are new to strength training, a personal trainer will start you off on a great program. A trainer will show you the proper form for completing each exercise. Correct form is a must when performing any exercise. You will reap greater benefits, and reduce the chance of injury. Breathing correctly is also important. Breathe out on exertion, and in when returning to the starting position.

Basic Information:

Stretch for 5 minutes.

20-45 minutes cardio exercise of choice 5 X a week.

Strength training 3 X a week, or alternating days. (Some people like to work a different muscle group everyday. Just be sure you give that muscle group at least 24 hours to rebuild before exercising it again. Abdominal and calf muscles may be worked daily).

Exercise large muscle groups first as follows: glutes, hamstrings and quadriceps, back, shoulders and chest, abdominal, calves, triceps & biceps.

Start with 2-3 sets of 8-12 repetitions.

When using weights, start with the lowest amount that you can manage increasing the weight by 2-5 pounds every few days until you reach your max. You should be able to lift the weight until muscle failure on the last repetition.

Learn how to perform each exercise in perfect form. This is very important because you can really hurt yourself, and not get the desired result from the exercise if performed incorrectly.

Always end with 5 minutes of stretching.

Basic Routine: (Choose 1-3 exercise per muscle group).

Glutes, Quads, Hamstrings:
Leg Press 3 sets of 12 reps.
Abductor/Adductor 3 sets of 12 reps.
Leg Extension Kick-Back- 3 sets of 12 reps.
Hamstring Curls- 3 sets of 12 reps.
Hamstring Extensions - 3 sets of 12 reps.
Lunges or Stair Master- 10 minutes.

Shoulders, Abs, Core:

Lat Pull-Down- 3 sets 12 reps.
Pull-Down Rows- 3 sets 12 reps.
Chest Press -3 sets 12 reps.
Fly Press- 3 sets 12 reps.
Core Machine- 3 sets 12 reps.
Captain's Chair Leg Raise- 3 sets of 8-10 reps
Slant Side Bends- 3 sets of 12-15
Hyper-extensions- 3 sets of 10-12
Weighted Ab Crunch- 3 sets of 15

Biceps, Triceps, Calves.
Overhead Extensions - 3 sets 12
Standing Dumbbell raises-3 sets of 12
Bicep Curls - 3 sets 12
Triceps Kickback- 3 sets 12
Triceps Pull down - 3 sets 12
Calf Raises- 3 sets 12

Fat Blasting Cardio

2009-07-29T16:10:00.012-04:00

Hiking trails in the mountains is my favorite form of cardio exercise. I usually hit the trails, or a gym at least 5 days a week for 45 minutes of cardio. When you don't have access to a gym, then walking is the easiest way to get a good workout. I have found that interval training is the best way to blast the max amount of fat, and increase endurance.

I always start with five minutes of stretching before and after exercise. This is a very important step to prevent injury, and sore muscles. Always start out at a moderate pace to warm up. On a treadmill I set the speed to 2.5 and incline 0. After 5 minutes, I increase the speed to 3.5 and the incline to 7 for 2 minutes. I then increase the incline to 11 for 2 minutes, then its max or 15 for 2 minutes, then back to 11 for 2 minutes, and repeat this cycle 4 more times. Lower the incline to 3.5 for 3 minutes, and end with 5 minutes of walking at 2.5 speed and incline 0. You should burn around 500 calories.

A StairMaster is also a good workout. Sometimes I get on the StairMaster (the one with moving steps) for 30 minutes, alternating the speed between 3-5 for 2 minute intervals. I usually end this session with either 15 minutes on a treadmill, exercise bike, elliptical trainer or rowing machine. I usually burn around 500 calories.

When walking on a flat track, I always stretch first. Walk at a moderate pace for 5 minutes, then speed walk 5 minutes, sprint 2 minutes, and repeat this cycle until I finish my 2 mile trail ending with 5 minutes of walking at a moderate pace. End your walk with 5 minutes of stretching to release the tension in the muscles. This will also burn around 500 calories.

The mountain trail I really enjoy hiking is 3.5 miles of hills and valleys. The scenery is beautiful. I always see deer, rabbits, chipmunks and various other animals on the trail. After a good stretch, I hit the trail at a moderate speed to warm up, and then increase my pace until I can only speak in choppy sentences. I maintain this speed for the duration, and end the hike with 5 minutes at a moderate pace and a good stretch. You can burn an easy 700-900 calories on this hike.

No matter what form of cardio I choose, I always drink a liter of water about 30 minutes before, during, and after my workout. It is important to stay hydrated. Doing cardio before breakfast will blast 20% more fat because your body uses stored body fat for energy. It will also speed up your metabolism for several hours afterward.

After a workout, is a good time for a protein shake. I always follow up with a small meal including some good quality protein within 45 minutes to an hour. I try to always eat 5 small meals a day. It is best not to go over 3 hours without eating a small meal or snack to keep your metabolism going strong.

This is just an example of my workouts, and may not be suitable for all. If you can afford a personal trainer, that is a great way to get set up on a good fitness program. I always recommend that you check with your doctor before starting any exercise program.

Buy the best pair of cross-trainers or walking shoes you can afford. Find a great track, trail or gym, and get your cardio on. You will blast some fat, and feel great !!

Gluten Free Diet and Weight Loss

2009-07-27T09:55:00.008-04:00

Many people today confuse gluten free diets with weight loss diets. Gluten free diets are designed for individuals that are intolerant to the protein gluten found in grains such as wheat, barley and rye. In fact, gluten is found in many grains including semolina, durham, farina, bulgur, spelt, and many more. This intolerance is called celiac disease. It is a toxic response to a gluten protein that results in the destruction of the absorbing surface epithelium of the small intestines. This is a serious disease that leads to malnutrition due to the malabsorption of vitamins and minerals. It is important that individuals with celiac disease avoid all products containing gluten.

Gluten free does not mean low calorie. It simply means that gluten is omitted from the diet and replaced with grains such as rice, soy or corn. Omitting gluten from your diet is quite a task since it is present in many things including, cosmetics and medications. Currently, there are many gluten free products on the market such as alternative flours, cake mixes and frozen goods. Cook books featuring gluten free recipes are also widely available.

If you are diagnosed with celiac disease, consult a registered dietitian that will help you set up a gluten free diet plan that meets all your nutritional needs.

Acai Berry & Colon Cleanse Diet

2009-07-23T09:59:00.005-04:00

The Acai (ah-sigh-ee) berry, touted as a "Super food", dominates the OTC diet aid market. Acai, a fruit harvested from palm trees in the rain forest of Brazil, is available in capsule, powder, or juice form. Acai is a deep purple berry rich in antioxidants. The reported benefits of taking Acai include; increased energy, weight loss, and increased skin elasticity. Many people whom use the Acai Berry and Colon Cleanse system are claiming weight loss, increased energy, and a more youthful appearance. There are also many negative reports concerning the Acai Berry, Colon Cleanse diet. The reports range from poor to no weight loss to credit card scams.

When making a decision about these products, research the role of antioxidants in the body. You should also research colon health. Antioxidants role in the body is to remove free radicals. Free radicals are produced continuously in the cells, and are a by-product of metabolism, toxins, stress, and carcinogens. It is important to include foods that are rich in antioxidants, such as, purple grapes, acai berry, etc. in our diets, or take a supplement. Keeping your digestive track running smoothly certainly has many health benefits as well. A high fiber, low saturated fat diet is necessary for a healthy digestive track. Water is very important to maintaining a healthy body. The average adult should drink 8-10 cups of water or liquids each day. These suggestions are not correct for everyone, so always see your doctor, and follow his or her recommendations.

In summary, always research both the product, and the source before you buy. Arm yourself with information so that you will make wise decisions for your health, and your pocketbook.

Amazing Results on HCG Diet

2009-07-21T12:08:00.002-04:00

Employees of a local clinic, that are on the HCG diet, are losing an amazing 25 pounds per month. The ladies state that they are not hungry on the low calorie diet of only 500 calories per day. They also say that they are not experiencing any side effects so far. HCG is reported to be safe for both men and women whom are interested in losing body fat. Although I am a skeptic, I find this to be interesting.

HCG Diet

2009-07-20T17:41:00.002-04:00

The new diet buzz is the HCG ( human choriogonadotropin hormone), a hormone that is produced in the body of pregnant women. The diet consists of going on a 500 calorie a day diet that includes a small amount of meat, chicken, or fish, vegetables and small amount of fiber. The hormone is administered either by injection, or by placing a sublingual pellet under the tongue. The theory behind the low caloric intake is that the body burns stored adipose fat and saves lean muscle mass. The theory is that the body is kept out of the starvation mode due to the amount of energy created from burning stored body fat without feeling hungry.

Diet and Exercise

2009-07-18T22:22:00.003-04:00

Diet and Exercise dominates our minds, televisions, magazines, and the web. Everyone has a magic pill or exercise that will make us all loose weight. Unfortunately, weight loss is not as simple as taking a pill. First, an individual must visit their doctor for an evaluation of their health. Armed with this information, an individual should then visit a health club, or sports medicine professional, and have their body fat composition checked. This test will let the individual know exactly how much body fat to lean body mass they have. An individual should then work with their doctor, nutritionist, trainer, or study on their own, to develop a healthy lifestyle. An individual must learn to eat healthy for life, and adopt an exercise plan that will fit into their lives.

While managing a health food store, I decided to enter a body make-over challenge. I visited the Wellness Center of the local hospital, and had my body fat checked. The sports medicine doctor advised me to eat 5 small meals a day. He advised me to eat lean meats, fish, and chicken; fresh vegetables, and whole grain fiber such as wild rice and oatmeal. He advised me to eliminate simple carbohydrates, such as; candy, cake, pastries, and sodas. He also advised me to limit fruits to one serving a day. The doctor recommended that I strength train 3 times a week, and do cardio 5 times a week for at least 20-30 minutes. The plan is simple, the results are lasting. It just takes dedication, and determination !!