This is a guest post by Stephanie Murray.

When was the last time you got excited about losing weight? Do you usually wake up in the morning just raring to go and exercise 'til your heart's content? How much do you genuinely look forward to lightening up and shifting some pounds?

If you are like most people (and let's face it, most of us are) losing weight can seem like a difficult feat. The words 'weight loss' and 'enjoy' don't usually go together in the same paragraph, let alone the same sentence. We have been taught to believe that weight loss should be a struggle, something to be overcome, put up with and suffered through.

However, it does not have to be this way!

In fact, weight loss can actually be fun. I'm serious. You really can go from dreading any semblance of weight loss to genuinely looking forward to becoming lighter, healthier and happier. And this can happen much quicker than you think!

Here are four simple ways to inject some excitement into your weight loss journey, so much so that you will actually look forward to taking each step (I promise!).

1. Focus on Your Health.

This may sound crazy, but the way you think about food, eating and your own health will heavily dictate your behavior – particularly your eating habits. And let me be clear: unhealthy eating is simply a habit, not a character trait, and it is one that can be easily changed.

Staying motivated in your healthy lifestyle may seem difficult at first, but it really can be simple. Break down each day into small chunks, and understand that every little decision you encounter can be a source of positive action.

For example, saying no to mid-afternoon biscuits can single-handedly prompt weight loss. How so? One chocolate-chip cookie contains approximately 78 calories. Doesn't sound like much? Cutting these out every day for a week saves you 546 calories, and a 500-calorie deficit is all that is needed for a 1lb weight loss. So, forgoing on a 3pm sugar hit that you don't really need can have a real effect on your weight and your health.

Pretty easy!

When it comes to losing weight, focusing on your reasons for taking action can keep you on the right track. For instance, if you find yourself questioning why you have to sacrifice what you love 'just to be healthy', try to re-frame your question. Why would you settle for prepackaged, essentially life-threatening foods (a little dramatic but ultimately true) when you can instead indulge in healthy, vibrant fruits and vegetables, wholegrains, beans, fish, lean meat and low-fat dairy products instead? Why would you let yourself settle for something mediocre when you can give your body tons of nutrients so that you feel full of energy?

All you have to do is stay focused on what you want and keep your health in the front of your mind. Be clear on your goals and your direction and your behavior will naturally follow suit. Before long, you will be craving fresh, delicious foods that help you to look and feel great!

2. Get Enough Sleep.

When it comes to weight loss, I find that the basic steps are often the most effective – and the easiest. And who doesn't love sleep? Believe it or not, many of us are chronically tired and amass what is known as a 'sleep debt'. Apart from making us drowsy throughout the day, this lack of sleep can affect our appetites – and our waistlines.

The physiological affects of sleep deprivation can unfortunately wreak havoc with your internal system and make it much harder to commit to healthy living. How often do you feel fatigued and under-rested? When you lack sleep, your body produces decreased levels of the hormone leptin and increased levels of the hormone ghrelin. In short, leptin affects your ability to feel satiated after meals, leading you to eat more than you usually would – or actually need. Meanwhile, ghrelin stimulates your appetite, causing you to desire more food. Together, they can form a disastrous combination for your health!

For the statistic-minded individual, approximately 50-70 million Americans suffer from chronic sleep loss or sleep disorders, according to the National Institutes of Health. Furthermore, a 2011 study by researchers at the University of Pennsylvania found that while sleep-deprived individuals burned off the same amount of calories well-rested subjects, they tended to eat 300 more calories per day. The researchers also concluded that sleep deprivation affects the quality of our decisions, leading us to choose unhealthy foods more easily. The researchers were hesitant to label sleep as a direct cause of weight loss; however, it does appear to play an influential role in weight management.

Instead, make your sleep a priority. Aim for 7-9 hours of shut eye each night, and try to be in bed before midnight for better-quality sleep. Our bodies' circadian rhythms or 'body clocks' naturally synchronize with the rising and setting of the sun, so early nights will leave you feeling far more refreshed and committed to your healthy lifestyle. Losing weight was never so much fun!

3. Enjoy Your Food.

Eating healthily is a crucial part of weight loss and can change your life. But what exactly does this entail, and how much do you have to sacrifice to do it? Contrary to what you may have heard, Healthy eating has received a bad rap over the years and many can find this concept in itself off-putting. Know that this is completely changeable and you can learn to enjoy eating well. It is all about finding what you like and working with these preferences.

So where should you start?

Break down your day into meal breaks. What would you usually have for breakfast, lunch, dinner and snacks? Ask yourself how nutritious these meals are – and be honest with yourself. If you're genuinely not sure, assess how much fresh food (as opposed to processed, canned, packaged and preserved foods) constitutes each meal. If the results aren't so optimistic, do not despair.

Instead, have fun with nutrition! Make a list of all the vegetables you enjoy (and I'm sure there are at least one or two… or many more!) and make the effort to always have these stocked in your fridge. Do the same with fruits, lean protein, low-fat dairy and wholegrains. View nutritious foods as an investment in your health. Discover fun ways to enjoy them, such as in natural muesli with natural yoghurt, fresh berries and a dash of honey, a simple garden salad with a lemon dressing or grilled salmon with a dukkah crust. With the expansion of cooking shows and blogs, there is no shortage of quick, easy and healthy recipes to try out. Start with something basic requiring few ingredients and a shorter cooking time and work your way up to more ambitious (and time-consuming) feats!

4. Have Faith in Yourself.

A wise man once told me: 'The only thing stopping you is yourself'. This is so true for many of us, and it can be the key to your weight loss success. As I mentioned earlier, your mindset will clearly dictate your results in healthy living, and this can be for better or worse. Apart from understanding that your eating habits and behaviors can be easily changed, you need to be 100% sure that you are able to reach your goals. Without faith in yourself, you will not be able to reach your true potential.

Now, this may be what you have always struggled with in your quest for weight loss, and it can seem hard initially. We are all human and we find it much easier to sacrifice long-term gain (or loss in this case!) for short-term rewards. This means that we are programmed to binge on the chocolate in front of us instead of holding off for fruit and healthy living instead. It is human nature! However, there are ways to use your brain and desires to your advantage.

There is no way you can fully commit to something unless you can really see the potential rewards. No one can force you to take responsibility of your health and wellbeing if you don't genuinely care about it yourself. Similarly, if you think that losing weight is going to be difficult or impossible, then you will act in accordance with this belief. No one can help you if you don't believe in yourself.

Understand that you hold the key to your weight loss success. There is no 'secret' or 'magic bullet' that will be able to help you if you are not completely on board. At the same time, nothing can stop you from succeeding if you truly believe you can. By sticking to your guns and knowing that every step is getting you closer to your goal, you can't help but to succeed. Your own weight loss is achievable and within your grasp. All you have to do is believe and your goals will find their way to you!

Stephanie Murray is the creator of the Mini-Me Diet Revolution, a natural weight loss and lifestyle program for women. She has also written a free eBook called 7 Steps to Slim, designed to show women that losing weight and feeling great does not have to be hard; instead, it can be fun, simple and tasty. Click here to get your free copy and achieve the body you deserve today!

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How to Enjoy Weight Loss (Yes, Really!)

This is a guest post by Dr. Ron Fritzke.

He's been a while in getting here, but it looks like Old Man Winter has finally arrived for most of the country. The folks in the Pacific Northwest have been hammered with rain and snow for the last few months, but for the rest of us the weather's been warm and dry up until now.

Warm enough to keep our outdoor fitness programs going far past when we'd normally retreat to our indoor treadmills and ellipticals…or maybe even riding our bikes in the living room??

In case you haven't been aware of it, there are some great options for turning your everyday bicycle into an indoor cardio machine. These machines are relatively small bike stands to which you attach the rear wheel of your bicycle. There are various ways in which they resist your pedaling, which is the subject of the rest of this article.

Bike Trainers Can Be Broken Down Into Three Styles

Without getting too technical, indoor cycling trainers align themselves into three basic groups. The membership into each one is determined by the way in which the trainer creates the workload that will have your legs burning and your lungs puffing.

As is the case with just about any product, the three styles have their strengths and their weaknesses…

1 – Wind Trainers: Simple, Loud…And Cheap Too!

Let's get it started at the bottom of the bike trainer food chain; the wind trainers. Not too long ago, wind trainers resembled glorified squirrel cages that were spun around by the rear wheel of your bike. These contraptions were relatively fragile (the squirrel cages easily got bent when bumped during transport), and in the spirit of all wind trainers…exceedingly loud.

But lately a few of the top notch bike trainer companies have taken on the wind trainer world and now make products that feature cast iron fan impellers which move a lot of air… and can withstand just about any assault, short of a powerful locomotive or a speeding bullet.

A few advantages of wind trainers…
Simple machines that have few breakable parts.
The least expensive of the three types of trainers.
Lightest category of indoor bike trainer, for more comfortable transport from closet to living room and back.

A few disadvantages of wind trainers…
These are the loudest trainers, with pedaling at speeds exceeding about 17 mph setting off near hurricane level roars.
For hardcore cyclists, wind trainers may not supply enough resistance necessary for extremely intense interval sessions.

2 – Magnetic Trainers Are Coming Up In The World

In much the same way that companies concerned about quality have transformed the wind trainer world, magnetic trainers (mag trainers) have benefited from a focus on reliability by companies like Cycle Ops. The Cycle Ops Magneto trainer is an excellent example.

When I was riding the Magneto side by side with the top-level fluid trainers, the Magneto was as quiet as any of them, and was able to generate more resistance than I'd ever be able to use.

A few advantages of mag trainers…
Never have the possibility of leaking, like some fluid trainers might.
High-level mag trainers are engineered to provide a progressively more difficult ride as you pedal faster.

A few disadvantages of mag trainers…
Early model mag trainers and current cheaply-made mag trainers aren't constructed well enough to hold up to years of use.
Lower-level mag trainers don't increase their resistance level exponentially, as would normally happen out on the road while riding your bike. Because of this, high-intensity interval workouts aren't performed well on many mag trainers.

3 – Fluid Trainers Rule The World…Sorta

It used to be that there were fluid trainers at the top of the bike trainer heap, and then there were all of the other trainers trailing a bit behind. Not so anymore…the high-level mag trainers are stealing some of the thunder.

Fluid trainers generate their workload by spinning an impeller through a fluid-filled chamber. As you can imagine, that takes quite a bit of work (think motorboat speeding around a lake…pushed by a V-8 engine). Because there is a nearly limitless amount of resistance generated by fluid trainers, even cyclists with legs of steel won't be able to overpower them.

Historically, fluid trainers had an Achilles heel…after a while they would develop leaks. But not too long ago, the Kurt Kinetic company patented a design that turned the fluid trainer world on it's head.

Without getting too technical, the Kinetic by Kurt Road Machine features a completely sealed fluid-filled chamber enclosing the impeller. The impeller spins because it contains powerful magnets that are paired with the magnets in a flywheel (spun by your rear tire) outside of the chamber. The 'innards' spin in tandem with the outer flywheel without the need for seals or O-rings.

Ingenious! And with that, the Road Machine catapulted to the top of the bike trainer pile.

A few advantages of fluid trainers…
These are typically the quietest of the bike trainers.
Fluid trainers provide nearly limitless resistance to satisfy any cyclist.

A few disadvantages of fluid trainers…
These are the most expensive of the trainers.
Fluid trainers weigh more than the other types, making lugging them around the house a bit of a chore.
Cheaply-made made fluid trainers still can develop leaks in their seals and O-rings.
Stay In Shape Now To Get A Head Start On Spring

Wouldn't it be nice to come out of the winter with a head start? So much of the time we find ourselves having to get back in shape every year when April or May rolls around. But with a well-thought-out winter fitness program, you'll eliminate the need to go through the sore muscles and breathlessness of having gotten 'soft' over the winter.

You may not have been aware of how your everyday bicycle can be transformed into an indoor exercise tool. Now you know a bit about the different types of bike trainers…give them a 'look-see' and emerge from winter triumphant!

Dr. Ron Fritzke turned to riding his bike for fitness after his Achilles tendon could no longer take the stress of running. A chiropractor in Northern California, he maintains his private practice, helps out on the sports medicine team at the College of the Siskiyous, and writes about cycling products on his website, Cycling-Review.com.

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Which Bike Trainer To Choose To Stay Fit?

This is a guest post by Chase Hooley.

Have you ever wanted to push your body and mind as hard and far as you possibly can? There’s something exhilarating, empowering and spiritual about pushing yourself beyond the limits you thought were possible. And adventure races are the perfect environment to experience such a phenomenon.

What is Adventure Racing

The first question many people ask about adventure racing is “What is it?” Let’s cover that first. Adventure racing, also known as ‘expedition racing’, is an outdoor multi-sport endurance race. Adventure race distances range from 6 hour ‘sprints’ to multi-day 300 mile+ expeditions. Courses usually take place in remote backcountry where race participants can go hours without seeing race officials or even other racers.

Races usually comprise of solo, two-person, and 4 person categories, making teamwork and communication a must for a successful race. Pace and navigation, orienteering, skills are essential. Race information isn’t given until the night before (and sometimes morning of) the race, making navigation a valued skill.

Gear for an Adventure Race

You need a good backpack. And there’s no group of people more used to wearing a backpack 24/7 than our military serviceman. If these bags work for them, they should work for you. That’s why I’d recommend going to an army navy store for a lot of your gear.

You need good shoes, just make sure you get a good pair of trail running shoes. Any trail running shoes should have good tread and durable build.

A solid mountain bike (for obvious reasons) is imperative! You could potentially be on your bike for an entire 24 hours. Make sure you have a bike with the proper gear ratio and is a good size for your body type. You should train with this bike long before race time (the same applies for all of your equipment)

To get a complete list of what gear is necessary you can go here. The AXS Adventure Races are a Utah favorite of mine. Just click on the ‘gear list’ tab to view their list of essentials.

Why Should You Do an Adventure Race?

The best answers to this question I found in an article titled, It’s More Than a Race, it’s an Adventure. Matt Fitzgerald goes into great detail as to how adventure racing can be one of the most fulfilling sports, particularly for avid racers.

His article is considerably more comprehensive in this topic but the basic summary is this – If you can push yourself through an adventure race, you can push yourself through anything!

With obstacles like mountain biking, trail running, kayaking, rappelling, horseback riding, caving, river boarding and more – you are sure to face demons along the way. Dependant on your team dynamic, you may be forced to rely heavily on one or two other team mates. But most importantly you will learn to rely on yourself. Because in the end, no one is going to drag you across that finish line.

In addition to a mental and spiritual revival, adventure racing also provides these practical real-world skills that come in handy on a daily basis (particularly in the case of a job):

• Endurance – Sticking out something that is difficult
• Leadership – How many employment opportunities have listed this as a personal skill they require
• Teamwork – Whether we’re talking your family, your community or your co-workers you are consistently in the situation to reach a common goal with others
• Analytical / Critical Thinking – Strategic thinking that helps with problem solving
• Patience – In a race ranging anywhere from 50 to 300+ miles, we guarantee patience will be learned
• Communication Skills – Unless you are a solo racer, communication is vital to racing success

So ultimately, reasons behind adventure racing are both practical and well worth it. Anyone interested in a superhuman experience, I encourage to give adventure racing a shot.

“Look at the day when you were supremely satisfied at the end. It’s not the day when you lounged around doing nothing; it’s when you’ve had everything to do, and you’ve done it.” – Margaret Thatcher

Chase Hooley is a contributor for the BTB Foundation. An organization founded to help fight Childhood Obesity by encouraging activity in children’s involvement in sports. Help join the fight by visiting our Foundation Page or support the cause by visiting our funding source, BTB Sports Sunglasses.

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What is Adventure Racing and Why You Should Give It A Shot

This is a guest post by Jacquie.

Losing weight is a difficult thing to do, but it's much more achievable if you follow the right mindset. Here are a few of the most important things I learned during my weight loss journey.

Losing weight tends to be a bit of an obsession in our culture. To some degree of course, that's good. A healthy body weight is one indicator of our overall health and fitness and it's clear that obesity carries with it some significant health risks. I struggled to keep the pounds off for years before I finally realized that what I was really looking for was that health and vitality that I'd had back in my early 20s, before workplace and family responsibilities pushed my personal goals to the backburner.

Then one day I finally realized that in order to be there and at my best for my family and myself, meant taking some time for myself to work on losing the weight and getting back to being the healthful, energetic and youthful person that I once had been. It wasn't an easy task, but I did learn some things along the way that made the process easier. I'd like to share them with you now in the hopes that you can benefit from them and avoid some of the pitfalls I met with along the way.

3 Weight Loss Lessons For Success

1. Food is not the enemy. Ok, I'll come out and say it, I love food. There are so many varieties and tastes to discover and I enjoy cooking up a storm and experimenting with new recipes. I think this was one factor in my reluctance to get serious about weight loss. I associated losing weight with depriving myself of food.

   I gradually came to realize though that food is not the enemy. The key is to replace fatty, sugary, processed foods (which, when you get right down to it aren't very satisfying anyway) with healthy, nutrient packed and delicious foods.

   In my quest for healthy culinary choices, I took a healthy cooking class and learned some new recipes that were not only delicious, but also nutritious. Realizing that I didn't have to give up my love of food was a very important moment in my progress.

2. Aim for being healthy, not just thin. It's hard to escape the tyranny of the scale, but it's very important to realize that your actual weight is only one measure of health.

   In the beginning, your weight will tend to fluctuate and it will be hard to see progress until you've been at it for a while. The remedy is to set goals for general health, rather than just weight loss. Studies have shown that it's better to be fit and active while carrying a few extra pounds than it is to be skinny and inactive.

   Look for ways to improve your health, whether it's through increased fitness, lowered stress levels or even just getting a proper sleep at night. This will help you feel better and have more energy to put towards achieving your goals. And after all, improved health is ultimately what we're all looking for in a weight loss program anyway.

3. Be sure to get your exercise. Exercise is beneficial in so many ways. It can boost your metabolism, help you burn calories and improve your mood and decision making abilities. Doctors and scientists have known about the benefits of exercise for years and yet many of us don't get enough.

   There are two broad categories of exercise that are helpful, strength training helps build muscle, tone your body, and boost your metabolism. Bigger muscles need more caloric energy for support and this helps you burn more calories throughout the day, not just while you're at the gym. Cardiovascular exercise is even more effective than strength training at burning calories during a workout.

You should do whatever exercise that appeals to you and gives you a sense of variety. I added Pilates to my program and started a regular walking and then jogging program several days per week. My Garmin Garmin GPS Forerunner 305 really helped me control my workouts and see my progress. It showed me exactly how many calories I was burning with each session and I loved the way I could upload the data to my online training log and chart my progress over time. This was probably the best thing I did for my motivation. Seeing the actual fruits of my labor in terms of calories burned helped me look forward to my workouts and got me out there on the trails when I might otherwise have stayed home. It's amazing how satisfying it feels to look back after a couple of months and see all that you've accomplished.

The biggest thing is just to stick with it. There are no big secrets that will help you lose the weight overnight, but if you stick with a simple, well thought out plan, in time you can accomplish more than you ever dreamed possible.

Jacquie is an avid runner who loves to challenge herself when she exercises. She is always ready to enhance her workouts with something new and strives to reach new levels in her fitness routines. Jacquie also loves to write about running and invites you to visit Online Running Gear where you can find informative articles and detailed product reviews such as the Garmin 305 review or the jeep overland limited jogging stroller fierce reviews.

Post from: John Is Fit - Personal Weight Loss Blog

3 Lessons Learned While I was Busy Losing Weight

This is a guest post by Stephanie Creed.

When you think of playing golf, the first image that springs to mind is probably of a couple of overweight, middle-aged fellas tottering around a course at a leisurely pace without a care in the world. And while it’s true that it’s a more sedate sport in comparison to others, golf’s image is changing all the time as more and more players take the issue of personal fitness more serious.

You only to have to take a look at the likes of Luke Donald and Rory McIlroy – who are currently first and third respectively in the world rankings – to see that they are in peak physical condition and that’s due to the hours they spend pounding the fairways day in, day out.

High fitness levels in turn have helped them to become the players they are today and there’s no doubting that there’s a definite correlation between fitness and golfing prowess. The great thing about taking up golf is that it’s a brilliant source of exercise without really having to strain yourself. And then if you want to take it one step further and embark on golf holidays Turkey, Spain, Portugal and Britain are all popular choices in Europe that you can head to and play on some of the best courses in the world.

When you consider that the average length on an 18-hole course is over 5,000 yards – which is roughly three miles or nearly 5km – then playing a round or two every week will strengthen your calf and thigh muscles and improve stamina, so walk as much as possible and resist the urge to hire a buggy. Swinging and putting will enhance your upper body strength and providing your posture is good, it will also benefit your core muscles. Obviously, regular exercise is just one part of leading a healthy lifestyle as it’s also vital to have a balanced diet, avoid smoking and reduce alcohol intake.

Stephanie Creed is a copywriter with a journalism background and she has a passion for all things golf and language related. She is part of a team of experts who always come up with all manner of wonderful, weird and downright crazy ideas.

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The health benefits of playing golf

This is a guest post by Chloe Hibbert.

As we enter the New Year people everywhere are dusting off their trainers and starting to pound the pavements to lose that excess holiday weight. A person weighing 60kg burns an average of 300 calories per half hour of ten minute mile running, and the best part is that anyone can do it.

But whilst running is great for your waistline, without taking proper precautions it can also lead to acute and chronic conditions. Here are some important steps to take when hitting the trail to avoid common running related problems.

Choose the right running shoe

Every runner begins with a first step, but that first step could lead to disaster if you aren’t wearing the right shoes. Before taking the plunge, go to a specialist running shop to have your running style reviewed.

A biomechanics expert or experienced shoe retailer will carry out a gait analysis to measure the natural inward roll of your feet. By knowing your ‘pronation’, you can pick a shoe that will protect you from foot and leg discomfort.

It is also important that you change your running shoes every 500 miles or every year, depending on which comes first. If you run frequently it's a good idea to have more than one pair of shoes.

Stretch

Whether you are going on a short sprint or a long distance plod it is essential that you give yourself time to stretch before and after your run. Stretching is one of the most important things you can do after a warm-up to protect your body from injury, as well as easing muscle soreness.

Always make sure you stretch your muscles slowly, holding each stretch for 15 to 30 seconds. A common mistake is to bounce during a stretch, but this actually risks tearing the muscle. Stop the stretch when you begin to feel tightness in the muscle.

Hydrate well

When doing any type of exercise it is important to keep well hydrated. Running when dehydrated will affect your performance, slow your ability to recover for the next workout and can lead to heat stroke.

Drink plenty of fluids before, during and after a run and adjust your fluid intake depending on the weather conditions. Choose your tipple carefully- water and sports drinks are the best for rehydrating, but caffeinated and alcoholic drinks can actually leave you less hydrated than you were before.

Build your mileage gradually

If you increase your mileage too quickly your body will not be able to adapt to the additional stress on the joints. You should increase only one aspect of your running program per week, choosing between intensity, frequency and duration. Increasing one of these between 5 and 10 per cent per week will prevent unnecessary injury.

It is also important to have one or two days off from running each week, whether that means doing a different type of exercise or taking a break entirely to avoid fatigue.

Include other fitness regimes

Mix it up! Including other types of non-impact cardiovascular activity will help you avoid injury and build your endurance. Go cycling, take a swim or use a cross trainer to keep your workouts interesting.

Make sure you also vary your running routine. Excessive hill running can put unnecessary demands on the calf muscles and cause painful shin splints. And whilst downhill running may be easier on the lungs, it can actually put as much stress on your body as running uphill, particularly on the quadriceps muscle.

Seek treatment for injuries

Over half of recreational runners develop an injury at least once a year, almost always of the lower limbs. Common injuries include Plantar Fasciitis, Achilles Tendinitis, IT Band Syndrome, Runner's Knee and Shin Splints.

Most runners will need to see a physiotherapist at some stage in their life for unresolved injuries. Physiotherapy can be expensive, but with private medical insurance you will be covered for the cost of consultations and treatment.

Armed with these tips anyone can become a runner, so take that first step outside and start reaping the rewards of a healthy lifestyle.

Chloe Hibbert writes expert articles on health and the medical insurance industry for ActiveQuote Health.

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Running Safely in the Great Outdoors

I don't see how you can view this short video illustrating the obesity epidemic in the U.S. and not want to change something. Yes, I recently reviewed a book called The Great Fat Fraud but really the point of that book was the importance of fitness, as opposed to the dangers of obesity. Yet, you just know this can't be good:

What's it going to look like in 20 years?

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Great Visualization of Obesity Data

This is a guest post by Finley Crest.

One of the keys to feeling better is to get in good physical shape, and stay that way. If you adopt this philosophy when you’re young, and stick to it, you’ll increase your chances of being able to enjoy a long, healthy life. The longer you wait to start an exercise program, the harder it will be to do the things that are necessary to get in shape. However, it’s never too late to start–even a moderate exercise program will most likely make you feel better. Following are a few exercise tips for seniors.

First Things First

Before you start exercising, you should see your doctor. This is especially true if you’ve led a sedentary lifestyle up to this point, or have neglected to keep up with an exercise program. Tell your doctor you’d like to get in better physical shape, and ask them to make sure you’re in good enough condition to begin a program. They may even be willing to make a few suggestions about the type of exercise you should engage in.

Alone, or With a Group

Not everyone is cut out to join a gym and work out in front of a lot of other people, or engage in group exercise programs. Some people prefer to get their exercise by themselves, or with one or two other people. You will have to decide the type of environment you’ll be most comfortable with. It may be necessary to try it both ways before you can determine which method works best for you.

Start Slow

It is important to start your exercise regimen slowly, especially if you haven’t been physically active for awhile. Jumping right into hard physical exercise without allowing your body to get used to the activity first can be detrimental, as well as physically painful. You could pull or strain a muscle and end up not being able to exercise for an extended period of time, which would be worse than doing nothing at all. Instead you should enter a physical exercise program with the intention of making slow, steady progress toward getting your body in good shape. An old adage may say it best–you have to learn to crawl before you can walk, and walk before you can run. If you’re not in good shape, but want to get that way, keep in mind that your body is like an infant–the muscles need to develop before they can be used to run a marathon.

Set Short-Term Goals

Whether your intention is to be able to run a marathon or simply feel better, an exercise program works best if you set goals along the way. When you begin exercising, it may be helpful to have an ultimate goal in mind, such as being able to walk five miles, or jog for 30 minutes without stopping–but don’t try and reach those goals too quickly. Instead you should set short-term goals that may help you achieve your ultimate goal. If your intention is to be able to walk 10 miles, but you haven’t walked for more than a couple hundred feet in years, then trying to cover 10 miles will not only wear you out, but overexertion could cause extensive physical damage. Set a goal of walking a 1/4 mile the first day, and increase that distance every few days. Your muscles will become conditioned to the exertion, and before long walking 1/4 of a mile won’t strain you at all–then you can increase your goal to a mile, and work up to that point. As you attain each short-term goal you’ll be one step closer to achieving your ultimate goal.

Leave Bad Habits Behind

If you’d like to achieve your ultimate goal even quicker, you may have to make some additional changes to your lifestyle. It has long been known that the best way to become healthy and stay that way is to eat right and get plenty of exercise. Now that you’ve decided to exercise, you may have to leave some bad habits behind, including eating unhealthy foods. That daily trip to the freezer for a bowl of ice cream may have to stop, or at least cut down the portion. Instead of eating red meat every day you may have to eat fish or chicken a few times a week. Fruits and vegetables should become a regular staple at mealtime.

Other bad habits that have nothing to do with food may also have to be addressed. Long periods of inactivity in front of the television may have to be replaced by long walks. Instead of driving a couple of blocks to the store or the post office, take a walk and enjoy the fresh air. No matter what your physical condition is, the more you use your muscles, the better you’ll feel. Just don’t overdo it.

Guest post from Finley Crest. Finley writes for SeniorCare.net

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Exercise Tips for Seniors

Disclaimer: The publisher sent me this book to review, however I am under no obligation to do so nor to make the review positive. This review reflects my personal opinion about this book.

For a relatively short book, The Great Fat Fraud: Why the "Obesity Epidemic" Isn't, How to Be Totally Healthy without Losing Weight and If You Should Lose Some Pounds, How to Keep Them from Finding You Again has to be about the longest title ever! Through the course of this review, I'll just refer to it as "The Great Fat Fraud."

What is the book about?

From the publisher:

Fad diets, weight loss surgical procedures, diet pills and The Biggest Losers are all part of daily life. This is our "Overweight States of America,” says author Mike Schatzki. “Try to escape the weight loss industry for just one day – you'll find it nearly impossible. Around every corner, on every channel, Facebook page, and Twitter feed you'll find an ad promoting weight loss pills, 'smart liposuction,' gastric bypass surgery, and the newest in amazing plans to lose weight. We've gone from 'America the Free' to 'America the Fat.' "

But just how much truth is there behind all the Obesity Epidemic hype? Who decided what is obesity anyway? Is stick-starving skinny really the only healthy option? Find out in "The Great Fat Fraud."

Without giving away too much of the story – the book outlines how the key to fitness and health is not to manage your weight but to manage your walking. Take those much ballyhooed 10,000 steps a day and the level of fitness to achieve will be much more important to your longevity than any benefit of losing weight.

This book is about proving this to be true.

Who wrote it

Author, Mike Schatzki, is a professional speaker and trainer. Two years ago he began doing research for a speech he calls "The No Sweat Couch Potato Recovery Program." But as he studied the research on weight loss, obesity and health, he was astounded and mesmerized by what he discovered. Mike received his BA, Magna Cum Laude, Phit Beta Kappa, from Haverford College, and his MPA from Princeton University's Woodrow Wilson School of Public and International Affairs.

My take

Don't let all of the author's fancy education fool you – this is not a dry academic text. The prose is conversational, friendly and simple to read and understand. Yet, the point is clearly made and supported with facts and research.

One thing I found impressive about this book is that Mike not only refers to many scientific resources but he fully describes them in the endnotes and then he goes an extra step and makes his resources publicly available on the book's website. I really appreciate this level of transparency.

It shouldn't come as a surprise that the solution to fitlessness can be something so simple as walking since that is a topic that many of us in the weight loss blog "community" have been sharing of late, but what I really appreciated learning about was the research that showed just how much more important fitness was as a factor in health than fat.

To be clear, there are still plenty of reasons to try to lose that fat such as fitting into clothes better, but the lesson here is how much more important being fit is, and how the level of fitness required can be so simply obtained.

Whenever I read I non-fiction book I try to take from it just "one thing" – from this book I will be taking the concept of making walking a requirement, not a priority. It might seem like a small differentiator yet I can see how it might help me.

The Great Fat Fraud is a simple and enjoyable read, and I recommend it.

Post from: John Is Fit - Personal Weight Loss Blog

The Great Fat Fraud Book Review

Disclaimer: Okabashi sent me this product to review, however I am under no obligation to do so nor to make the review positive. This review reflects my personal opinion about this product.

I've been a Crocs wearer for a number of years. They aren't an "all-day" wearing kind of shoe, but rather just a simple tool I use for short term needs. I have an old pair in my basement workshop that I slip on if I am doing anything in there for longer than a minute or so and I have another pair by the front door that I slip on when I go get the mail or the paper.

So when I was contacted by Okabashi asking me if I wanted to try out a pair of their low-cost, 100% recylable "dishwasher-safe" shoes, I said "sure!"

The model I tried out was the Men's Okabashi Torino style shoe, pictured in this image. The funny thing about this review is that unfortunately it has been a couple of months in the making. I've had the shoes sitting on my desk for the last two months waiting for me to get around to trying them out and writing about them.

But that doesn't mean I wasn't getting any feedback – my daughter would occasionally slip into them while I was working, doing a little jig dancing around the room. I knew she was a fan but I still hadn't tried them out myself.

Tech Specs

Before I share my opinion on the shoes, here are some important technical details:

Okabashi is a family-owned business who for 25 years has been making shoes in the USA that are good for you and for the planet. They believe their shoes are better than the others in three areas:

For your Well-being:

• Superior arch support
• Massaging insole
• All day comfort
• Anti-Microbial Agent
• Anti-Slip
• Endorsed by the ACA

For the Environment:

• Made in Buford, GA
• 100% recyclable
• Contain 25% recycled material
• Zero-waste manufacturing process
• Vegan-friendly

For your Pocket:

• Starting at only $14.99
• 2-year guarantee
• Durable

My Opinion

I'll admit that my primary draw to these shoes are their low cost and the fact they are durable and dishwasher-safe. While I'm sure some people care that they are "vegan friendly" (what the heck does that mean for a SHOE anyway??), that just isn't me. Having sat next to these shoes for a couple of months I'll tell you that the scent coming of the recycled material of these shoes is actually pretty good. I've come to enjoy it and will miss it once I put these shoes on the shoe rack where they belong.

The Torino model that I chose to review was in the end probably not the best for me try because I have EEE wide (read, fat) feet that had to squeeze into these shoes and that made them more uncomfortable then they should have been. I loved the solid feel of the shoes, and as mentioned, the fact that I could give these shoes a beating (mowing the lawn, perhaps?) and then throw them in the dishwasher is pretty cool.

If you are looking for a low-cost alternative to Crocs that are comfortable, recyclable, dishwasher safe (not to mention vegan friendly!) then I would recommend this company.

Check out the wide variety of shoes at Okabashi.

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Okabashi Shoe Review

This is a guest post by Marie.

It's that time of year again – the holidays are soon to wrap up and people around the world are making resolutions for the New Year. Paying more attention to your health and wellness is likely on your list, whether you're vowing to start a new diet or drink more water throughout the day. Here are some suggestions for improving your wellness in 2012.

Exercise daily

It's crucial to your wellness to get your body moving. Exercise comes in many forms, including walking, running, weightlifting, and swimming. If you hate exercise in its typical forms, consider upping your activity level by engaging in vigorous housecleaning, dancing around the living room, or simply taking the stairs instead of always opting for the elevator. You might adapt to regular exercise easier if you create a home gym, complete with a stability ball, hand weights, and exercise mat. Activate your ADT security system to stay safe while you crank the tunes and work up a sweat.

Breathe deeper

Engaging in a regular yoga and meditation practice can do wonders for your wellness. Deep breathing rids the body of toxins, as you expel carbon dioxide when you exhale. Taking the time for a series of yoga postures, whether you start each morning with a few sun salutations or attend a class at a local studio, will improve your strength and teach you about the meditative breath that can keep your stress levels lower.

Consume wisely

Sometimes it's a little too easy to zip into a fast food restaurant and drive away with a meal that may taste good temporarily but will do little, if anything, for your health. Opt for cooking at home and enjoying healthy meals that aren't loaded with sodium, fat, and fillers. Eat locally when possible and take a cooking course if you feel your skills around the kitchen are lacking. Consider working healthier foods like vegetables into your life by participating in healthy food movements like Meatless Mondays.

Mind your environment

It's well known that indoor air is often more polluted than what we breathe outdoors. As such, keep to a minimum the toxins you release inside, such as those that are by-products of store-bought cleansers. Use household ingredients like baking soda, vinegar, and lemon juice to get your housework done without exposing your family to harmful chemicals that can linger long after you finish your chores. This approach is especially helpful if you live with conditions like asthma or suffer seasonal allergies.

When it comes to discovering a new side of yourself – or renewing the wellness you once attained – keep in mind that your goals should be realistic. While you might want to be at the gym at 5:00 a.m. every morning to swim laps, starting with a more attainable plan like two or three times a week is the better choice. Ease into using natural cleansers, teaching yourself a new yoga pose or eating vegetarian meals. Taking baby steps will help you find your way to lasting wellness with more ease.

Marie enjoys cooking Mediterranean food, treadmill running, and practicing yoga.

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New Year Wellness

This is a guest post by Betsy.

Some things are just better together like peanut butter and jelly, cookies and milk, cake and ice-cream. Aside from pairing foods complement each other in taste and flavor, there are nutrients that can be combined together for best results. While our bodies can take in nutrition when a food is eaten by itself, the absorption can be increased if combined with another nutrient. Fortunately, there are many such combinations of food that can be eaten together to improve the nutrient absorption. Some of the combinations are listed below.

Iron and vitamin C:

Vitamin C improves the absorption of the iron, especially the iron from plant sources. This is really beneficial for vegetarians or people who eat only small amounts of meat. When you pair a good source of vitamin C with a good source of iron you are guaranteeing almost 100 percent absorption of the iron. For example, sprinkle lemon juice on your spinach salad or add some tomatoes to your salad. Have a side of red bell pepper when eating lentils.

Calcium and vitamin D:

There is a good reason why milk is fortified with Vitamin D. They make a great team. Vitamin D can easily be made by body if it is exposed to sunshine. However, more and more cases of Vitamin D deficiency are reported each year as people are exposed less and less to sunshine. Calcium is not well absorbed in the body with vitamin D deficiency. Combining a good source of vitamin D such as eggs, with a good source of calcium such as cheese will ensure absorption of calcium.

Vitamin A, D, E, K and fat:

These vitamins are fat soluble vitamins. So having them in combination with a good fat will help trap these vitamins and enhance their absorption. Drizzle a teaspoon of olive oil on greens (high in Vitamin K) or dip baby carrots (high in beta carotene) in an oil based dressing to absorb the fat soluble vitamins. Foods like avocados and nuts have both fat and fat soluble vitamins packed in one. So you can enjoy them as is without combining it with anything.

Acidic foods and meat:

Acidic foods such as pineapple or tomatoes are good tenderizers for meat products. Tenderized meat release protein and iron better thus improving the chances of absorption. Tenderized meats are easy to digest and the protein is released better for absorption. Have a fruity side dish or a salad with your meat entrée and enjoy the flavor while reaping the benefits.

Chocolate and wine:

Treat yourself to some dark chocolate and red wine. These foods are high in polyphenols which is an antioxidant. Antioxidants are beneficial for the body in many ways. Antioxidants reduce the risk of degenerative disorders like heart disease and cancer. So next time you want to pamper yourself, get some dark chocolate to go with the red wine.

Proteins and Non-starchy vegetables:

Protein is one of the macronutrients. Macronutrients provide energy for the functioning of the body. If proteins are combined with starches, it inhibits the digestive process as proteins require acidic medium and carbohydrates require alkaline medium. When they are combined together it creates a neutral medium that does not digest either food properly leading to indigestion, bloating and other GI issues. Combine proteins with non starchy vegetables like green, carrots, broccoli and squash to enhance the absorption of protein and get maximum benefit from eating the meat.

Try these combinations to enhance the absorption of the nutrients and get the most out of your meal. Get most out of your meal choices by following these simple rules.

Betsy is a registered dietitian and contributes regularly on slimming pills reviewed. Check out the latest previews of Capsiplex Plus and Nuratrim.

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Food Combinations for Best Nutrient Absorption

This is a guest post by Jaime A. Heidel.

Many people just like you are struggling to lose weight. If you’ve tried diet after diet with no success, it may not be what you’re eating, but what you’re drinking. Diet sodas, vitamin waters and certain fruit juices contain additives such as high fructose corn syrup that make you pack on the pounds. Cut them from your diet and replace them with these 5 diet-friendly drinks instead!

1. Water – Eighty percent of our bodies are made up of water so why don’t we drink more of it? Water is a great weight-loss friendly drink because it helps detoxify your body, improves your digestion and helps control your appetite.

   It may also surprise you to know that the body can confuse hunger with thirst. The next time you feel a hunger pang, drink a glass of water. If the food craving goes away, you were just thirsty. To get the most weight-loss benefit, drink pure, home-filtered water instead of bottled.

2. Green Tea – Green tea is another great drink to help you lose weight. The caffeine helps boost metabolism and the antioxidants help the body detoxify naturally. For best results, replace your morning cup of coffee with a cup of unsweetened green tea. If you’re sensitive to caffeine, try de-caffeinated. You’ll need to drink a few more cups but you’ll get the same results.
3. Coconut Water – Coconut water is a great alternative to sugary sports drinks and can help replace electrolytes after a work-out. One of the great coconut water benefits is weight-loss. When you’re properly hydrated, your body is less likely to store fat unnecessarily. Coconut water also boosts your metabolic rate and helps your body eliminate toxins. Plus, coconut water is only 50 calories per cup!
4. Kefir – You’ve probably heard about the health benefits of probiotic yogurt. The only problem with this method of getting healthy bacteria into your gut is it contains fat-promoting high fructose corn syrup and other additives. Instead, try organic kefir. This probiotic-rich fermented dairy drink helps balance your digestive system by repopulating your gut with good bacteria. This helps your digestive system better absorb nutrients from food and helps make waste elimination easier.
5. Vegetable Juice – Studies show that drinking an 8-ounce glass of vegetable juice before meals can help reduce a person’s appetite. Vegetable juice combines vitamins, minerals and nutrients in an easy-to-digest liquid form. For best results, choose organic, low-sodium vegetable juice or better yet, juice the vegetables yourself!

The best way to lose weight fast is to trade your soda, vitamin water and high-calorie coffee drinks for purer choices. Not only will you lose weight faster, but you’ll avoid developing autoimmune disease and mystery symptoms.

Jaime A. Heidel is a freelance writer with a passion for natural health. Her blog: http://itoldyouiwassick.info is dedicated to helping others with mystery symptoms heal using natural remedies.

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5 Drinks to Help You Lose Weight Fast

This is a guest post by Brenda Lyttle.

Okay so if miracle diet is what you are searching for, you need to have some illusions shattered for no such thing exists. As a general rule, if you eat more calories than you burn, you will gain weight. Period. No macherel or milkshake will be available to your aid in that case.

Wait! This is not to discourage you and say that no foods can help you lose weight. There certainly are foods that can make you feel fuller than other foods and ensure that you eat less throughout the day. These are usually foods that are high in water content, fiber, and have lots of healthy protein and fats, suggests Dr. Barbara Rolls, a nutrition professor at the Penn State University. The good news is that these foods are normally the ones that pack additional benefit of nutritious minerals, vitamins, and nutrients.

Anyway, so for all you curious but lazy minds, below is a list of top 5 foods that help you lose weight:

1. Apples – Its high water content make apples your perfect weight loss snack. It contains both types of water-busting fiber – soluble as well as insoluble. While soluble fiber prevents the increase in blood sugar levels that causes cravings, insoluble fiber keeps you full for long.
2. Eggs – Protein-rich, eggs also make you feel full for extended hours. A study published in the Journal of the American College of Nutrition concluded that people who eat two eggs in the morning consume 400 less calories throughout the day in comparison to when they eat bagels for breakfast. Eating eggs regularly can also have great weight management benefits in the long-term, says Dr. Nikhil V. Dharundhar, from Pennington Biomedical Research Center, Loisiana.
3. Cauliflower – Non-starchy foods like Cauliflower are one of the very few foods that can be consumed limitlessly when you are trying to lose weight. Cauliflower consists of Vitamin C and folate, which is good for weight watchers, says Dr. Rolls. Plus, a Purdue University review also pointed out the importance of Vitamin C in burning up more fat during the physical activity. Brocolli and spinach are some other choices you have, in case you do not like cauliflower.
4. Soup – A recent study led by Dr. Rolls, published in journal Obesity Research, concluded that an addition of mere two 10-ounce servings of broth-based soup to the daily diet of weight watchers almost doubled the weight lost by them over a period of 6 months. The reason for this is that adding water to a food is a lot more filling than drinking the water alone, explains Dr. Rolls. So, addition of water to the soup increases the volume of the meal, making you feel fuller without any extra addition of calories. In fact, this also cuts down your calorie intake throughout the day as well.
5. Bulgur – Bulgur are the high-fiber whole wheat grains that can easily be cooked at home. They are a great substitute for pasta and rice that have low fiber content and are highly processed. High fiber content of bulgur also ensures that there are no blood sugar pikes in your body that may otherwise be a problem with low-fiber carbs, like rice or white pasta.

Make these foods a part of your daily diet but do not forget to exercise alongside and you are sure to see a remarkable improvement as you see your love handles disappear in a few months, giving way to the beach body you always wanted.

Brenda Lyttle is a freelance writer and a health freak who loves to share her wisdom on weight loss, diet pills, and healthy eating. Quite recently, she has grown fond of sharing her knowledge related to Halloween, be it the recipes, Halloween costumes, or Halloween wigs.

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Top 5 Foods that Help You Lose Weight

This is a guest post by Brennan Smith.

Recently I was contacted by the team at Natural Hypnosis asking if I wanted to try their 3 free hypnosis downloads, or their weight loss albums. It's not something I have tried before, but after a few emails back and forwards I became quite intrigued and have asked them to write a blog post for you too – explaining how hypnosis can help you to lose weight.

Miracle Solution?

First of all it is important to start off by making it clear that hypnosis is NOT a miracle solution.

If you JUST listen to hypnosis and expect to lose weight completely effortlessly then you might be disappointed. If you eat junk food while listening then yes you will still put on weight, and if you don't take other action such as eating a balanced diet and exercising, then again, no you probably won't get the result you want.

The Reality

Although it is not magic, hypnosis really can help you to lose weight, and HELP being the key word here.

Hypnosis can be an amazing tool when combined with your own efforts. If you really want to lose weight then it can give you a real boost and the mental edge which could even be the difference between success and failure.

If you have been constantly going through the weight loss cycle for years; starting a diet, struggling, giving up, going back to your old ways, and then starting over.. then something is missing..

You have the knowledge, you know what you need to do, you even do it for a little while and perhaps even see some results.. but there is something missing, something you are not "doing".. and this is having the right mindset, the willpower, motivation, and the mental strength to succeed.

• Motivation: Hypnosis is an excellent way to help you to stimulate motivation. This absolutely applies to losing weight too – hypnosis can get you into that state of mind where you are super charged, positive, motivated, and even excited.. excited about your diet, about exercising, about the possibilities of losing weight, how it will change you life if you lose the weight that is holding you back.
• Willpower: It can also be an excellent “pick me up”. When you have one of those tough days, when you feel low, or can feel that you are going to cheat, then just pause, play your hypnosis album and see how you feel afterwards. One of the main benefits of hypnosis is that it taps directly into your subconscious mind, and it really can change the way you feel.
• Mindset: Overall, hypnosis works to change your mindset for the long-term. It is not just a quick motivation / willpower boost, no, the end goal is to make lasting changes to the way you think. If you chat to a hypnotist, then they will tell you that the reason you are still overweight is that you have different patterns of thinking to those people who are naturally slim, eat right without thinking of it and do exercise without seeing it as a chore, exercise to some people is enjoyable or more – just a normal part of their daily life. Imagine if you thought like this too, how much easier weight loss would be – this is the exact long term goal of hypnosis; to make you think like one of these naturally slim and healthy people too, so that you can acquire these habits too, and lose weight much more naturally.

If you start using hypnosis with a mindset of "Right! This time will be different! I will eat right, I will stick to my meal plans, I will go to the gym 3x a week and live healthily, and I will listen to my hypnosis every day for a month and I will succeed" then, yes, with this positive mindset, hypnosis really can help you.

If this interests you then you can get started with these weight loss hypnosis CDs / MP3s from Natural Hypnosis, or get a free introduction to hypnosis you can try their 3 free hypnosis mp3s and see exactly what their style of hypnosis is like and if it is right for you.

Brought to you by master hypnotist Brennan Smith. Cht. Brennan has held his own private practice in Beverly Hills, California for 10 years, he has also served as an executive director on the board of the American Hypnosis Association. He is passionate about creating lasting personal change for his clients through hypnosis.

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Weight Loss with Hypnosis?

This is a guest post by Jaime A. Heidel.

If you’re struggling to keep the weight off despite numerous diets, it may be the diet food you’re eating. Processed “diet” foods are actually loaded with artificial sweeteners and preservatives that may push you further from your weight-loss goals. Read about these 5 surprising foods that actually help you lose weight.

Eggs

When it comes to foods for weight loss, a nice cheesy omelet may not be the first thing that comes to mind. However, eggs, when prepared the right way, are a great way to get a protein punch that keeps you full all morning long. Scrambled, hard-boiled or poached, two medium eggs will give your body the extra fuel it needs to resist those mid-morning trips to the vending machine.

String Cheese

String cheese is another food you might not expect to find on this list but it’s actually a weight-loss friendly snack. A couple of sticks of string cheese along with some hot sauce (cayenne pepper is a weight-loss friendly spice) is a great way to stabilize your blood sugar when cravings strike. Regulated blood sugar means fewer cravings and more rapid weight loss.

Sauerkraut

Sauerkraut is a fermented food ideal for weight loss because it speeds up your metabolism and improves your digestion. Serve some up on a hot dog or alongside a sandwich on your next lunch break. A boosted metabolism means more calories burned during your work-outs!

Potatoes

If you think all carbs are bad, you’re not alone. The truth is carbs in moderation are ideal for weight-loss. Potatoes are packed with fiber, protein and potassium that will fill you up for less than 300 calories. Top it with butter and broccoli and you’ve got a light, healthy meal!

Beans

Beans aren’t only heart-healthy they’re a good protein choice for those looking to lose a few extra pounds. Loaded with fiber and antioxidants, these delicious dietary gems are a great way to slim down. With beans, you have a lot of variety. Choose black, red, white, navy, pinto, kidney, etc. Serve them as a main dish, a side or in home-made chili or soup.

When it comes to reaching your weight-loss goals, whole food is best. Avoid processed snack and “diet” foods that only add inches to your waist-line. These foods can improve your digestion, stabilize your blood sugar and keep you full so you won’t feel deprived. Losing weight the healthy way is one of the first steps to healing naturally in an unnatural world.

Jaime A. Heidel is a freelance writer with a passion for natural health. Her blog: http://itoldyouiwassick.info is dedicated to helping others with mystery symptoms heal using natural remedies.

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5 (Surprising) Foods That Help You Lose Weight

This is a guest post by Marina Salsbury.

Building muscle mass and sustaining energy after your workout requires fuel, in the form of food, so your muscles have a nutrient-filled environment to grow while you continue on with your day without fatiguing. Ideal food for sustaining energy, maintaining health, and realizing results pre and post-workout include whole wheat bread or pasta, lean chicken or fish, beans, green vegetables and fresh berries.

Energy-rich grains include wheat bread, wheat pasta, bran cereal and brown rice. These foods ensure you are at peak performance because they are a natural source of carbohydrate energy. The nutrient, carbohydrate, is metabolized by the body into smaller glucose molecules that absorb into the bloodstream and then travel to your cells, supplying them with energy. Not all carbohydrates are created equal and when it comes to healthy, natural energy from this nutrient, experts, nutritionists, and masters degree holders in health sciences all choose whole grains such as wheat bread, wheat pasta, bran cereal or brown rice because they have a reputation for slowly increasing blood glucose levels, which allow for longer bursts of energy for your workout instead of a rapid rise in blood glucose followed by a sugar crash.

Strawberries, broccoli or a spinach salad also make for tasty, energy-boosting foods to add to the pre or post-workout meals. These healthy carbohydrates play a role in restoring energy because they also contain potassium, sodium, magnesium, and the B-vitamins your body needs to maintain fluid balance for internal electrical activity between the nerves and muscles.

Adding chicken, salmon, tuna or egg whites to your meal plans for a protein boost. Protein is the building block of all muscle in the body. Energy is an essential component pre and post-workout, but without protein to help your muscles perform at peak levels your intended workout efforts might fall short. Muscle cells constantly require protein and this is especially important after a muscle-straining workout. Protein consumed within a couple hours post-workout helps regenerate the muscle cells and research evidences that post-workout protein increases restoration of power and force to the muscles worked during the exercise.

The ideal pre-workout meal includes a 3-ounce baked, skinless chicken breast sandwiched between whole-wheat bread. As an alternative you can choose a scrambled egg white with a side cup of fresh blueberries and one slice of whole wheat toast. The chicken and eggs serve as your protein for muscle maintenance and the wheat bread and berries supply healthy carbohydrate energy.

If you pump hardcore iron as your workout consume a high-protein snack afterwards. Four ounces of grilled salmon or baked chicken are protein-filled items that support muscle recovery. Include a full glass or two of water to replenish fluids to your muscle cells. An intense cardiovascular workout warrants a post-exercise snack with light protein and more healthy carbohydrates. Opt for one boiled egg white chopped over a one-cup serving of a leafy green salad or as an alternative consume plain tuna on whole wheat bread with a side of strawberries. Be sure to include a full glass of water as well.

The best foods for pre and post-workout are those with high nutritional value and little to no processing. The items you choose do not have to be full meal portions but just enough to give your body the energy boost it needs for the workout and to sustain itself as well as glean the best results after the workout.

Nothing feels more exhilarating than a solid workout where you exerted your maximal effort. Pumping iron and optimizing the heart rate through continuous movement, or cardiovascular activity, on a regular basis are sure fire ways to gain lean muscle, burn calories or supplement a weight loss program.

But as you commit to a solid workout program, make sure you keep enough fuel in your tank with the suggested foods, so you can get through the workout from start to finish and beyond.

Marina Salsbury planned on becoming a teacher since high school, but found her way instead into online writing after college. She writes around the Web about everything from education to exercise.

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Pre/Post-Workout Recovery Foods

This is a guest post by Kathleen Hubert.

The holidays are here again, and everyone knows that means tons of gluttonous merrymaking. After all, who can resist all of that delicious pie, candy, turkey and egg nog? Sadly, all of that wonderful food comes with a price. Such an excess of dense calories all but guarantees that you won't be fitting into the nice outfit you bought for New Year's.

Things don't have to turn out that way, though. This holiday season, resolve to do things differently. You can get started by taking a look at these tips that will keep you from gaining a lot of weight and allow you to indulge without feeling guilty or deprived.

Alter Your Cookie Recipe

By adding, removing and substituting different ingredients in your holiday cookie recipe, you can greatly improve their nutritional value and reduce their impact on your waistline. Try adding lots of nuts to your cookie dough, as they contain abundant fiber, good fat and protein to fill you up and keep blood sugar stable. Next, use apple juice concentrate as a sweetener in place of white sugar. Unlike refined sugar, the juice still has some nutrients and won't cause as dramatic a glucose spike.

Finally, use coconut oil in place of margarine. Margarine is made from soy, which promotes excessive estrogens and therefore, fat gain. Furthermore, it's been found to be terrible for your heart. Coconut oil actually encourages fat loss and heart health.

Get Up and Move

After the grand feast, don't just sit around surfing the internet for LED TV reviews. Get up and go for a stroll around the block and enjoy the beautiful decorations in your area. The exercise increases metabolism so you won't store as much fat. It also not only helps to wake you from your food coma, but it will make you digest your food better. Improved digestion means less bloating and heartburn.

Holiday Roast

When choosing the main course for your meal, try to pick meat that doesn't contain a huge amount of fat like pork loin, beef brisket or good old turkey. If you're feeling really luxurious, you can even find giant lobsters for sale. Fat contains a whopping 120 calories in a meager tablespoonful and there may be several cups of it in the bottom of the pan after cooking. You can see how easy it is to go overboard on calories when eating Christmas dinner.

Weight Bearing Exercise

Nothing makes the extra pounds go away like lifting weights. It causes a huge surge in testosterone which can not only boost mood to help you feel the holiday cheer, but also sends metabolism soaring. Just a little bit goes a long way, too. If you're too busy to hit the gym, stand in place and squat down, pushing yourself back up using only your legs. This is called a body weight squat. Do it repeatedly until you tire.

Set Limits

Nobody likes to feel deprived, especially when everyone else is enjoying themselves. Instead of choking down half of a pie, limit yourself to something that is still indulgent, yet more reasonable like 2 moderate slices.

Eat Your Vegetables First

Studies have shown that people who ate their vegetable before the rest of their meal tended to eat fewer calories and lose more weight. This is because vegetables are loaded with water and fiber, which work together to take up space in your stomach. They also burn more calories to digest than you get from them, so they help facilitate faster metabolism.

Use these tips to allow you to indulge without feeling guilty or deprived this holiday season.

Kathleen Hubert is a blogger who writes on a variety of different sites. Check out more of her work at LED TV reviews.

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How to Ultimately Enjoy Christmas Celebrations Without Gaining Extra Pounds

This is a guest post by Matt Cruz.

As health consciousness increases and time decreases, more and more supplements are flooding the market. But most of these supplements are very expensive and recent studies are starting to ask questions regarding their effectiveness. Not to mention, the underlying concerns that were always there, such as what the consequence of so much preservatives in these products have on the body?

Like most things in life, there’s a better solution. You don’t need to buy Dr. so-and-sos’ pricey supplements, simply stay at home and start juicing your way to health. Fruits and vegetables have various benefits and, according to recent findings, juicing brings out the best in them.

Why Juice?

There are many benefits to juicing, but one of the biggest benefits is that you consume vegetables and fruits that you wouldn't normally have consumed. Maybe it's because cooking the certain produce is tedious or you don't like the taste. By juicing you can cover up the bad taste of the produce you don't like.

- Carrots have cancer preventing carotene
- Potatoes have blood pressure battling potassium
- Apples prevent extreme blood sugar ups and downs

What’s in the bottle?

Unfortunately, not what you think it is. Most of the time you might as well have bought a bottle of juice concentrates than a bottle of ‘pure’ juice. The heat during the well intentioned ‘purifying’ processes your juice is objectified to, practically kills all remaining vitamins and minerals.

When you’re juicing from the comfort of your own kitchen, you can steer clear of anything that will reduce the nutritional value of your fruits and vegetables and give you the freedom to choose your own recipes for juicing. Juicing is quick and convenient and can become one of the most enjoyable things in your daily routine.

Invent your Own Recipes for Juicing

Whilst juicing has become somewhat of a fashion statement in the newly embraced wholesome living philosophy, it’s still a very personal choice. You have to identify your own causes for concern or prevention priorities to decide which juice would meet your needs. Then you must make sure that the fruits and vegetables you pick, contains these necessary nutrients to assist you in your (probable) problem areas. For example, if your goal is to lose weight, but have a very sweet tooth; cherries will satisfy your craving without any sugar or fat.

What’s in a Juice?

It’s crucial to ensure that you’ve made the right choice before putting it in the juicer. Keeping in mind that all fruits and vegetables have different vitamins and minerals which aid different areas, you must choose the ones that will best suit your situation. Always ensure that your produce is fresh and organic. Even if you can’t grow it in a garden patch in the backyard, there’s no excuse to buy low quality goods. Your best bet is a grocery store you can trust on stocking exceptional products, as well as your nearest farmers market.

You will have to juice about four fruits or vegetables to fill a cup, but the volume can be increased by merely adding some bits and pieces. At the end of the day, you will find that not only is juicing a healthy option, but that it’s super quick and simple with loads of opportunity to experiment.

To round-up:

-Get to know your fruits and vegetables
-Decide which ones will be most beneficial to you
-Start juicing, drinking and licking your lips

Matt Cruz is a regular juicer, who advocates tailoring your juicing rather than juicing random fruits & vegetables together. For information on recipes for juicing head over to TailoredJuicing.com.

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Post from: John Is Fit - Personal Weight Loss Blog

The Glorious World of Tailoring Your Juicing

This is a guest post by Joel.

The Journal of the American Medical Association published a report in January of 2011 that verified that a person’s gait was a good predictor of life expectancy. The research that backed up this finding followed on the heels of other studies that took place over fourteen years. The studies in this research found that those older Americans who walked at greater speeds than their counterparts could be expected to live longer. It is thought that better physical fitness is achieved by walking at a faster gait.

There have been many such studies that have proven the value of walking on human fitness levels. Home exercise equipment, such as elliptical trainers are thought to be the easiest ways to include walking into daily routines. The use of other equipment as well as taking walks during the day are other ways of including workouts that help to achieve better health.

Walking and Health Benefits

Many studies have also shown that when an individual engages in frequent walking throughout their life they can expect to reap health benefits that others who do not are unable to take advantage of. It is also shown that walkers are able to control their blood sugar levels, cholesterol, and blood pressure better than those who are more sedentary. That means that they are not as likely to develop conditions like heart disease and diabetes. Because of the calories that are burned and better muscle tone gained through exercise on such equipment as elliptical cross trainers, a healthier body weight is also maintained.

Life-threatening diseases are often avoided, and this may account for much of the reason longer lives are enjoyed by those who walk routinely. Even those who are out of shape and it is difficult for them to exercise can take advantage of this type of simple activity by starting out slowly and building up to a faster pace. As time goes by, endurance will increase, and the cardiovascular system will be conditioned to the point that speed will naturally increase.

Developing a Walking Routine

Anyone who can walk can develop a walking routine that will help to improve their fitness level which will be visible on the outside. It should not matter what is going on in your personal life or your current age, and it will only take about twenty minutes of your time each day. Even the most sedentary person can benefit from better fitness.

All you have to do it begin by discovering the best routes to walk. There are generally some walking trails or parks in every neighborhood or fields where you can walk daily. You can even purchase some type of fitness equipment to work out right at home, and doing this will provide you with the ability to get your exercise at any time of the day and without regard to the weather.

Common exercise equipment

Treadmills
Elliptical Trainers
Rowing Machines
Exercise Bikes

Elliptical trainers and treadmills are better suited to walking, but there are many benefits to be realized from rowing and biking. Each person has their personal preference about the type of equipment they would like to use, but there are many considerations when making that choice. If you are worried about your muscles and joints you might want to consider an elliptical since it is not as likely to cause injuries.

As you develop your exercise plan you should include walking outdoors along with some exercise at home on your personal equipment. Consistency is the key to your success in getting and staying fit and reaping all the health benefits that go with it, so be sure that you schedule specific times of the day and week and stick with your plan.

Energy, Metabolism, and Walking

Most of us would simply like to be able to age gracefully and that includes ordinary people right along with professional athletes. Therefore, stay-at-home parents and pro athletes alike can benefit from increasing their energy levels and metabolism rates by walking. Walkers even experience enhanced performance regardless if they are playing sports or just working around the house.

The benefit of greater cardiovascular endurance enhances the lives of anyone who is willing to add walking to their daily routines. As you get more fit, even the humdrum activities such as housework can become easier and much safer when you add walking to your life.

Maintaining a healthy weight and fighting off disease as you age are just some of the benefits that can be realized through workouts that include walking. If you think you would like to increase your predicted life span, maybe you should dust off your walking shoes and get on that elliptical trainer and get with it.

Joel is an all-time fan of aerobics exercising who recently discover the hidden power of walking. He decided to run a topfitreviews.com site where he reviews home exercise equipment for people who can’t go out for a walk but still want to learn the benefits of walking.

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Post from: John Is Fit - Personal Weight Loss Blog

What You Don't Know About The Importance of Walking