Get Fit, Get Healthy, Live Long and Prosper

8 things that will change your life !

2010-01-23T18:05:00.001-08:00

1. Your career is not your life. Many of us rely heavily on our careers for satisfaction in our lives. We get immersed in the day-to-day rush of our work and discover that we no longer have the time, energy or inspiration.
For some people (my former self included), it’s as if our jobs are part of our bodies, and if we don’t see ourselves as successful in them, we feel almost physically unhealthy. As a result, we question ourselves when things aren’t going in the direction we hoped. Consciously separating your self from your career allows for a greater perspective on both.
2. Be indispensible (at least one area)
There are certain things that you can do, or that you can learn to do, that can make you extraordinarily valuable to yourself and to others. Identify your special areas of uniqueness and then to commit yourself to becoming very, very good in those areas.
Take stock of your unique talents and abilities on a regular basis. What is it that you do especially well? What are you good at? What do you do easily and well that is difficult for other people? Identifying what separates you from thoses around you, and concentrating on those skills will make your unique skill set invaluable and hard to replace.
3. Don’t grow stale in your career. We live in a world where technology is evolving rapidly. This has a direct consequence on your career. Stay up to speed on the latest happenings in your field. Read various articles and books to keep your mind sharp. Attend seminars at your present job if offered. Seek out mentors who can advise or educate you. Don’t become comfortable with the status quo or complacent about things you are already good at – you can always be better, so take the time to find out how.
4. Guard your time like a hawk. At work, we often find ourselves bombarded with ‘urgent’ requests. All of these urgent requests can disrupt the thinking processes. Sometimes it may take twice as long to get something done, simply because of the interruption. Learn to say No (with good reason!) and prioritize your tasks.
5. Polish your people skills. You may do your job well, even so well that no one can complain. But you never seem to get ahead. Sound familiar?
People issues can be one of the main reasons people leave jobs. It can also be a cause for dissatisfaction and reduced productivity. Bottom line: you need people skills to move up.
6. Communicate effectively. No matter what career path you choose to follow, you have to have good written and oral communication skills to get ahead in your career.
Make a real effort to listen to everything that’s being said to you. Observe and learn from others who make it seem effortless.
7. Keep your cool. We sometimes forget that we are in a professional environment and tend to curse and behave like a teenager. Whatever happens, don’t explode or throw your arms up in resignation. Keep your mind clear at the worst of times and you’ll be able to handle anything. There’s nothing more respectable than being calm under fire. So take a deep breath, or a walk around the block, and find away to diffuse your frustration before you address whatever the problem is.
8. Shield your reputation. The people you hang out with will add value or break your good name. Also, if you spend time with people who gossip and tear others down, you are likely to catch it too.
So, identify ways to develop and maintain a professional image that is positive and genuine.

Foods That Chronic Pain Sufferers Need to Avoid

2010-01-19T12:25:00.001-08:00

Chronic pain is a pervasive issue and fibromyalgia is a very common form. It is a chronic condition whose symptoms include muscle and tissue pain, fatigue, depression, and sleep disturbances.

Recent data suggests that central sensitization, in which neurons in your spinal cord become sensitized by inflammation or cell damage, may be involved in the way fibromyalgia sufferers process pain.

Certain chemicals in the foods you eat may trigger the release of neurotransmitters that heighten this sensitivity.

Although there have been only a handful of studies on diet and fibromyalgia, the following eating rules can’t hurt, and may help, when dealing with chronic pain.

Limit Sugar as Much as Possible. Increased insulin levels will typically dramatically worsen pain. So you will want to limit all sugars and this would typically include fresh fruit juices. Whole fresh fruit is the preferred method for consuming fruit products.

If you are overweight, have high blood pressure, high cholesterol or diabetes, you will also want to limit grains as much as possible as they are metabolized very similarly to sugars. This would also include organic unprocessed grains. Wheat and gluten grains are the top ones to avoid.

Eat fresh foods. Eating a diet of fresh foods, devoid of preservatives and additives, may ease symptoms triggered by coexisting conditions such as irritable bowel syndrome (IBS).

It’s also a good idea to buy organic food when possible, as it’s best to avoid pesticides and chemicals. However, fresh is best. So if you have to choose between local, fresh, non-organic and organic but wilting – go with fresh, and clean properly.

Avoid caffeine. Fibromyalgia is believed to be linked to an imbalance of brain chemicals that control mood, and it is often linked with inadequate sleep and fatigue. The temptation is to artificially and temporarily eliminate feelings of fatigue with stimulants like caffeine, but this approach does more harm than good in the long run. Though caffeine provides an initial boost of energy, it is no substitute for sleep, and is likely to keep you awake.

Try avoiding nightshade vegetables. Nightshade vegetables like tomatoes, potatoes, and eggplant may trigger arthritis and pain conditions in some people.

Be Careful with Your Fats. Animal based omega-3 fats like DHA and EPA have been touted as a heart-healthy food, and they may help with pain, as well. They can help reduce inflammation and improve brain function. At the same time, you want to eliminate all trans fat and fried foods, as these will promote inflammation.

Use yeast sparingly. Consuming yeast may also contribute to the growth of yeast fungus, which can contribute to pain.

Avoid pasteurized dairy. Many fibromyalgia sufferers have trouble digesting milk and dairy products. However, many find that raw dairy products, especially from grass fed organic sources, are well tolerated.

Cut down on carbs. About 90 percent of fibromyalgia patients have low adrenal functioning, which affects metabolism of carbohydrates and may lead to hypoglycemia.

Avoid aspartame. The artificial sweetener found in some diet sodas and many sugar-free sweets is part of a chemical group called excitotoxins, which activate neurons that can increase your sensitivity to pain.

Avoid additives. Food additives such as monosodium glutamate (MSG) often cause trouble for pain patients. MSG is an excitatory neurotransmitter that may stimulate pain receptors; glutamate levels in spinal fluid have been shown to correlate with pain levels in fibromyalgia patients.

Stay away from junk food. Limit or eliminate fast food, candy, and vending-machine products. In addition to contributing to weight gain and the development of unhealthy eating habits, these diet-wreckers may also irritate your muscles, disrupt your sleep, and compromise your immune system.

Heart group: Cut back — way back — on extra sugar

2009-08-25T04:29:00.001-07:00

A spoonful of sugar? Americans are swallowing 22 teaspoons of sugar each day, and it's time to cut way back, the American Heart Association says.

Most of that added sugar comes from soft drinks and candy — a whopping 355 calories and the equivalent of guzzling two cans of soda and eating a chocolate bar.

By comparison, most women should be getting no more than 6 teaspoons a day, or 100 calories, of added sugar — the sweeteners and syrups that are added to foods during processing, preparation or at the table. For most men, the recommended limit is 9 teaspoons, or 150 calories, the heart group says.

The guidelines do not apply to naturally occurring sugars like those found in fruit, vegetables or dairy products.

Rachel K. Johnson, lead author of the statement published online Monday in the American Heart Association journal Circulation, said it was time to give specific advice on how much added sugar Americans should be getting, not just advising moderation.

"Take a good hard look at your diet," said Johnson, professor of nutrition at the University of Vermont in Burlington. "Figure out where the sources of added sugars are and think about how to cut back on that."

She said about 8 ounces of fruit-flavored yogurt has about 6 teaspoons of added sugar; 8 ounces of low-fat chocolate milk has about 4 teaspoons; a cup of frosted whole grain cereal has about 3 teaspoons.

The biggest culprits for the glut of sugar? Soft drinks by far, followed by candy, cakes, cookies and pies.

With about 8 teaspoons of added sugar, a regular 12-ounce soft drink will put most women over the recommended daily limit.

Cutting back on sugar likely won't be easy for many people, said Lona Sandon, a dietitian at Dallas' University of Texas Southwestern Medical Center.

"I think it's probably going to be a struggle for quite a few people," Sandon said.

Calculating one's sugar intake can be tricky as the government doesn't require labels to differentiate added sugars from naturally occurring sugars, said Johnson. But she points out that the biggest sources, like regular soft drinks and sweets, are pretty obvious. And the U.S. Department of Agriculture has a database for the added sugar in some foods.

To check for added sugar, look for a variety of ingredients including sugar, corn syrup, fructose, dextrose, molasses or evaporated cane juice on the label.

The heart group didn't recommend general limits for added sugar for children; a national health survey has shown that boys ages 14 to 18 consume an eye-popping 34 teaspoons of added sugar a day.

Sandon said that parents can help lower that sugar intake by getting soda out of the house, looking at how much sugar is in their kids' cereal and substituting snacks like cookies with popcorn.

Johnson concedes that sugar does play an important role in enhancing the taste of food, adding: "If you feel like, 'I just can't live with this low amount of sugar in my diet,' then what you need to do is up your energy needs."

In other words, she said, get moving. A man in his early 20s who walks more than three miles a day could consume about 288 calories, or about 18 teaspoons, of added sugar.

The statement says data indicates added sugar is contributing to Americans consuming too many discretionary calories — the number of calories remaining after a person eats the foods needed to meet nutrient requirements.

"We know for sure that if you are consuming excessive amounts of added sugar, you will add calories, which leads to weight gain, or you will displace other essential nutrients," she said.

On average, most women need about 1,800 calories a day and most men need about 2,200, Johnson said.

If someone drinks their daily calorie needs in soft drinks, they will be maintaining their weight, but won't be getting any nutrients, she said.

Wahida Karmally, nutrition director at Columbia University's Irving Institute for Clinical and Translational Research, said that with these guidelines, it's important to remember overall moderation. Some people, for instance, might be doing fine in their sugar consumption but are overdoing it on fat.

"I don't want people to go back thinking if I just cut back on teaspoons of sugar I'm going to be very healthy," she said.

Obesity score card

2009-08-06T17:48:00.001-07:00

Obesity Report Card (CBSNews)

Real Estate: Ready to Rebound? - CNBC.com

2009-07-29T12:12:00.001-07:00

Real Estate: Ready to Rebound? - CNBC.com

Shared via AddThis

Facts on Foods That Speed Up Metabolism

2009-07-21T14:06:00.001-07:00

Revving Your Engine

Metabolism is a process that breaks down carbohydrates, fats and proteins in the food you eat to make the energy your body needs to build and maintain itself. Proper nutrition keeps your body functioning well, but the right foods can also speed up your metabolism. The amount of calories you eat, your genes and the amount of calories that you burn while eating and exercising determine your metabolism. The body breaks down carbohydrates, then fats and finally proteins. The food that you eat makes up 5 to 10 percent of your metabolic rate.
Stocking Your Cupboard

Foods that speed up your metabolism are vegetables, fruits, lean proteins, fish, healthy fats and whole grains. Look for these vegetables when shopping: spinach, broccoli, carrots, asparagus, cabbage, beet roots, assorted beans and dark, leafy vegetables. Any type of fresh fruit is good for you, but try eating blueberries, melons, apples, citrus fruits and tomatoes. Skinless poultry and eggs are excellent sources of protein. The omega 3 fatty acids in fish boost your metabolism by burning up to 400 calories a day. The enzymes in your body that burn fat increase while those that store fat decrease. If you are not a fish eater, take omega 3 capsules that contain a minimum of 300 milligrams total of EPA and DHA. Eat healthy fats like nuts and peanut butter. Whole grains found in brown rice, cereal, barley and oats speed up your metabolism as well. Consume foods with B vitamins, magnesium and fiber to increase your metabolism.
Too Much of a Good Thing

Portion control is still important. Just because these foods are good for you doesn't mean that you can go overboard. Eat several small meals and healthy snacks throughout the day. A good habit to start is reading the Nutrition Facts Labels on food containers. These labels tell what a single serving size is and the nutrients found in that serving.
Losing While You Eat

Know the caloric content of the foods that you eat. Nutrition Facts Labels tell the number of calories in a serving also. There are negative calorie foods that burn more calories during digestion than the foods contain themselves. For most people, a healthy number of calories per day is between 2,200 and 2,800 depending on their sex and size.
Balance It Out

Eating the right foods to speed up your metabolism and supplement your diet by incorporating other good habits. Drink plenty of water during the day. Six to eight glasses is a good goal. Exercise at least three times a week. Use free weights to help stimulate your metabolism by building muscle tone.

Low Impact Aerobics for High Impact Results

2009-07-20T04:38:00.001-07:00

Aerobics to Tone, Firm and Build Muscle

The term "aerobics " is often known as a series of rhythmic, large muscle exercises, usually done to music in a class led by an instructor. However, the term can also be used in a general sense as a cardiovascular workout that improves coordination, muscle strength, mobility, while promoting general well-being.

Health Benefits of Aerobics

Aerobics provides a whole host of health benefits, including but not limited to:

Burning calories
Reduction in body fat
Improvement in bone density when used with weight resistance
Reduction in stress
General improvement in well-being
Weight management
Improvement aerobic fitness
Improvement in coordination and balance
Improvement in muscle shape and tone
Improvement in muscular endurance and flexibility
Improvement in muscular strength, posture and body performance
Improves sexual performance. In 2003, scientists at Harvard School of Public Health found that men who ran at least three hours each week reported sexual functioning like that of men two to five years younger

Aerobic exercise can also reduce the risks of many diseases and conditions, including but not limited to:

Coronary artery disease. Heart disease is one of the top causes of death for men and women in the United States. If you've had a heart attack, achieving a higher level of aerobic fitness can help prevent a second attack and decrease your risk of dying from coronary artery disease.
Reduction in risk to cardiac diseases by lowering blood pressure and slowing down atherosclerotic processes
Improve blood fats. Aerobic exercise increases the concentration of high-density lipoprotein (HDL) cholesterol (the "good" cholesterol) and decreases the concentration of low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) in your blood.
Improves your immune system. People who exercise regularly are less susceptible to minor viral illnesses, such as colds and flu
Hypertension (high blood pressure). If you have high blood pressure, aerobic exercise can help lower it.
Stroke. Improving blood fats results in less build-up of plaques in your arteries. Deposits of plaques in blood vessels leading to your brain can result in a stroke.
Osteoporosis.
Cancers, including breast, colon, prostate and endometrial cancer.
Obesity.
Type 2 diabetes.Aerobic exercise helps you control your weight, reducing the likelihood of your being overweight or obese, conditions that can lead to type 2 diabetes.
Insulin resistance disease. Aerobic exercise helps control blood sugar levels.

Aerobic exercise can also help manage chronic disease and conditions in the following ways:

Strengthen the heart. A stronger heart can pump more blood for every heartbeat, which means your heart doesn't need to beat as fast during rest or exercise.
Improve circulation. A stronger heart muscle pumps blood more efficiently.
Relieve chronic muscle pain and fibromyalgia. Aerobic exercise stimulates the growth of tiny blood vessels (capillaries) in your muscles. This helps your body deliver oxygen to your muscles more efficiently and remove irritating metabolic waste products, such as lactic acid.
Lower your blood sugar levels if you have diabetes. Keeping your blood sugar within target range can help you avoid long-term complications of diabetes, such as kidney failure or heart disease.
Weight management. Combined with a healthy diet and appropriate strength training, aerobic exercise can help you lose weight or maintain a healthy weight.

High Impact vs. Low Impact Aerobic Exercise

Many people suffer leg injuries from traditional aerobic workouts, often considered high impact aerobics. As knowledge about fitness increased many people seeking to increase their level of fitness and improve their shape have turned low-impact aerobic exercises.

High impact aerobic exercises such as simulated rope jumping or jumping jacks, so popular in regular aerobics, are a thing of the past. Low-impact aerobic exercise exclude exercises where both feet leave the ground. Newer fitness routines that are considered low impact aerobic exercise focus on exercises where one foot remains on the ground at all times.

Types of Low Impact Aerobic (Cardio) Exercise

Today there are many types of low impact cardio exercises being used at home, in gyms, and in many fitness centers across the world. To make up for the lack of jumping, many of these newer routines include forms of kick boxing, boxing, yoga or other forms of martial arts. To increase intensity many fitness professionals also incorporate weights into the aerobic (cardio) workout.

Low Impact Aerobic (Cardio) Exercise Intensity

Low impact aerobic exercise doesn’t mean low intensity. Many low impact aerobic exercises can burn more fat and more calories than the older traditional high impact aerobic (cardio) exercise routines. Today’s low impact aerobic (cardio) exercise routines can still challenge you, and build up the cardiovascular system.

Benefits of Low Impact Aerobic (Cardio) Exercise

Low-impact aerobics can improve your health by increasing cardiovascular fitness while minimizing lower-body injuries that can occur due to higher impact exercise. Higher impact exercises then to put stress on joints, tendons and ligaments resulting in increases incidence of overuse syndrome, as well as increased incidences of strains and sprains and joint injuries.

Potential Drawbacks of Low Impact Aerobic (Cardio) Exercise

The problem with low-impact aerobics is that, depending on the level of the program, you may not be pushing the heart hard enough to derive any aerobic benefits. The optimum pulse range to achieve in an aerobic workout is your normal pulse plus 75 percent. In other words, if your pulse is normally 100 beats per minute, your rate during aerobic exercise should be around 175. This rate may be impossible to achieve during a low-impact workout. In fact, if you’re in good cardiovascular shape and then go on a low-impact program, you may be reducing your heart health, oxygen utilization, and energy reserve.

Another potential drawback of the low-impact system is that for many of the weight exercises you have to strain and stretch your muscles just to maintain your balance. Since your feet are usually on the floor, this can overwork the muscles of the upper body.

Low-impact exercisers suffer from tendinitis and even bursitis of the shoulders and arms. Many low-impact exercises are done on the floor standing erect and there is also a tendency toward ankle injuries.

Conclusion

Perhaps the best solution is to utilize low impact aerobic exercise with resistance (weight) training as a separate workout. Another solution would be to perhaps alternate low impact aerobic exercise with high impact aerobic exercise routines. This way the body gets a variety of different types of training, which has shown to maximize fitness gains, while also giving the muscle routine. As with all exercise, beginners should start slowly. In regards to aerobic (cardio) exercise all beginners should start with a low-impact workout until their bodies become acclimated to aerobic (cardio) exercise. Once the muscles have been properly introduced to the wonders of aerobic exercise, it’s time to increase the intensity, whether it is by increase the time, increasing the pace, increasing the complexity of the routine, or whether it is by periodically incorporated a for the high-impact workout.

Exercise of the Week

2009-07-14T09:22:00.001-07:00

Exercise of the Week

Ball Transfer Crunch

1. Start by lying on your back with a stability ball held between your legs and your arms directly above your head.

2. Simultaneously raise your legs with the ball and your shoulders up towards the ceiling.

3. At the top grab the ball with your arms and return to the starting position with the ball in your hands.

4. Repeat this movement and transfer the ball back to your feet.

5. Repeat for the required repetitions.

How Insulin Plays a Major Roll in Helping To Burn Body Fat

2009-07-14T09:16:00.001-07:00

Insulin encourages body fat storage, but it also helps create an anabolic environment for muscle growth.
What you want to do is to keep your insulin levels as low as possible during rest periods (when you're inactive) and elevated after training.
Why you want to do this | Low insulin levels at rest help burn fat as long as calories are controlled. Elevated levels around training time prevent muscle loss and support anabolism--muscle growth.
How you do this? Keep carbs low most of the day--stress low-carb vegetables and lean protein sources, such as egg whites, poultry, fish, and lean beef. Before and after training, make sure you eat carbs along with proteins. A rule of thumb while dieting is to eat .2 grams (g) of carbs just prior to training and .3 g afterward per pound of bodyweight. For someone weighing 200 pounds that would be 40 g before and 60 g after training. This creates an anabolic state during times when the body is most open to using body fat as fuel during and after training.

Are You Doing the Wrong Type of Exercise to Lose Weight?

2009-07-14T09:13:00.000-07:00

While exercise is a critical component of any fat loss program, you might be exercising incorrectly. This means that your particular goals require certain kinds of exercise, performed in certain amounts, at certain times. What you're currently doing might not be right for you. For example long, boring cardio on the treadmill is quickly being replaced with the far more effective "interval training" for reaching one's fat loss goals. Interval Training consists of working hard for a short period of time (i.e. a 100 yard sprint) and then resting before performing another short burst of intense exercise. Working out in this way boosts fat loss, increases the number of calories burned, improves cardiovascular fitness, decreases workout time, adds variety to your workouts and will likely be much more fun than many other workouts you have tried.
Time and time again, interval training has proven to be the fastest method for burning fat. It does not require any equipment, it shortens your workouts considerably and it is far less boring, and more effective, than walking on the treadmill for hours at a time. For ultimate fat loss, interval training is one of the most effective ways to burn fat, beyond what any other type of exercise can provide.
Obviously there are limitations to who should perform this type of exercise and if you are new to it, you will want to start slowly and talk with your physician before embarking on a more intense level of exercise.
Here is just one example of an interval type workout:
Perform 20 repetitions of dumbbell squats, followed by a 60 second rest, then perform 12 push-ups, followed by another 60 second rest and repeat this process three times.
So in other words, it would look like this:

20 squats, 60 second rest
12 push-ups, 60 second rest
20 squats, 60 second rest
12 push-ups, 60 second rest
20 squats, 60 second rest
12 push-ups, rest 90-120 seconds and perform the next two exercises

For the next super-set, you would perform 15-20 lunges with each leg, followed by 12 dumbbell rows (or pull-ups if you have a bar). You would these in the same fashion - lunges, followed by a 60 second rest, dumbbell rows, 60 second rest, etc.
After your last set, you could then take a short 3 minute rest and perform 3-5 sprint intervals - run as fast as you can for approximately 60 seconds, then walk at a semi-brisk pace for approximately 2 minutes before performing your next sprint.
That is a great workout that will help many people lose fat rapidly.

How to have more Energy

2009-07-09T04:43:00.001-07:00

How to have more Energy

July 9, 2009 by Fred Christy

‘How to have more Energy’ is an article from Dr. John Demartini’s July newsletter. Enjoy…

What are the most common causes of feeling flat and lethargic?

Distraction and lack of direction in life: Often people carry around so many tasks in their mind that they think they have to do, should have done, could do etc. The mental energy expended just thinking about this never ending to do list can leave you feeling drained, lethargic and completely overwhelmed. In today’s fast paced world it is essential we learn how to delegate and not try to take responsibility for everything. I suggest putting this imaginary list on paper, reviewing it and then separate what only you can do from what you know you can give to someone else to do. Once you have done this you will not feel as overwhelmed and immediately more motivated.

To paraphrase David Thoreau, most people are living quiet lives of desperation, not invigorating lives of inspiration. They are not doing what they love nor loving what they do. They aren’t grateful so they are putting on the brakes in life and lacking the energy and vitality to live. The body and mind are inseparable in their interactions. We need to be accountable for how our psychology may be affecting our overall health.

Are there any simple solutions?

1. Know where you are going. Your energy soars when you are clear on your aim and direction in life. When your heart and soul are guiding you, energy abounds.
2. Delegate low priority actions to those more suited and inspired to do them.
3. Be Thankful. When you are grateful for all that you have rather than dwelling on all that you are lacking, you will discover a very powerful source of energy. Count your blessings daily (Read my earlier book Count Your Blessings – The Healing Power of Gratitude and Love for more insights on the importance of gratitude).
4. Eat Moderately – Many people try to perk themselves up by pigging out but this is definitely not the way to do it. It has actually been shown that if you eat less you have an increase in vitality and overall energy. Biological research also shows people who eat less live longer. Walk away from the table a little less full and you will have a lot more spark to do the things you want to do.
5. Eat wholesome nutritious foods – become aware of what you eat. Be sure to “eat to live” not “live to eat”.
6. Drink Water – lots.
7. Breathe fully and deeply – Use your diaphragm.
8. Connect your vocation with your vacation. If you aren’t doing what you love and loving what you do you have the brake on all the time.
9. Smile. Smiling can change your physiology and make you look up at life.

10 Tips for Breaking Bad habits and Developing Good Habits

2009-06-28T15:00:00.000-07:00

Most of life is habitual. You do the same things you did yesterday, the day before and every day for the last month. It's estimated that out of every 11,000 signals we receive from our senses, our brain only consciously processes 40.

Habits, good or bad, make you who you are. The key is controlling them. If you know how to change your habits, then even a small effort can create big changes.
Here are some tips to get you started:

One Habit For 30 Days - You focus on one change for thirty days. After that time it has been sufficiently conditioned to become a habit. It definitely works to sculpt the automatic programs that run in the background of your mind.

Use a Trigger - A trigger is a short ritual you perform before a habit. If you wanted to wake up earlier this might mean jumping out of bed as soon as you hear the sound of your alarm. If you wanted to stop smoking this could be snapping your fingers every time you feel the urge for a cigarette. A trigger helps condition a new pattern more consistently.

Replace Lost Needs - If you opened up your computer and started removing hardware, what would happen? Chances are your computer wouldn't work. Similarly, you can't just pulLout habits without replacing the needs they fulfil!. GMng up television might mean you need to find a new way to relax, socialize or get information.

One Habit at a Time - A month may seem like a long time to focus on only one change, but trying to change more than a few habits at a time is too hard. With just one habit change you can focus on making it really stick. Multitasking between three or four often means none become habits.

Balance Feedback - The difference between long-term change and giving up on day 31 is the balance of feedback. If your change creates more pain in your life than joy, it is going to be hard to stick to. Don't go to the gym if you hate it. Find diets, exercise, financial plans and work routines that are fun to follow and support you.

"But" to Kill Bad Thoughts - Anytime you feel yourself thinking negatively about yourself, use the word "but" and point out positive aspects. "I'm lousy at this job - but - if I keep at it I can probably improve."

Write it Down - Don't leave commitments in your brain. Write them on paper. This does two things. First, it creates clarity by defining in specific terms what your change means. Second, it keeps you committed since it is easy to dismiss a thought, but harder to dismiss a promise printed in front of you.

Get Leverage - Give a friend some money with the condition to return it to you only when you've completed thirty days without fail. Make a public commitment to everyone you know that you're going to stick with it. Offer yourself a reward if you make it a month.

Keep it Simple - Your change should involve one or two rules, not a dozen. Exercising once per day for at least thirty minutes is easier to follow than exercising Tuesdays, Wednesdays and Fridays with yoga the first day and mountain biking the third day, except when it is raining in which case you will do... Simple rules create habits, complex rules create headaches.

Consistency is Key - The point of a habit is that it doesn't require thought. Variety may be the spice of life, but it doesn't create habits. Make sure your habit is as consistent as possible and is repeated every day for thirty days. This will ensure a new habit gets set in.

How Eating Affects the Body

2009-06-16T05:40:00.001-07:00

For many, springtime means revamping exercise regimens, improving appearance, reading more books, taking on a new hobby, and improving dietary habits.

Vegetables, like spinach are key to keeping your heart in prime condition and building better bones.

Great news is that following good-for-you food goals will help your whole body -- from your skin to your brain -- so you can tackle those other resolutions with ease.

"The best way to have healthy hair, eyes, and skin is to take good overall care of yourself. That means eating well," said Dr. David L. Katz, director of the Yale Prevention Research Center at Yale University. So whether it's your heart, brain, bones, eyes, skin, or hair you seek to nurture, there are foods up to the task.

"The more colors you get into your diet, the better," Katz said. A variety of fruits and vegetables supplies antioxidants and vitamins that are most powerful when working together. Daily servings of whole grains, lean protein, and dairy round out your body's needs. A diet rich in fresh, whole foods, full of colors and rich textures, satisfies with abundant flavor, and nourishes every part of your body.

For Silky Skin and Hair

Antioxidants like lycopene and vitamin C, as well as soy protein and omega-3 fatty acids, help keep skin glowing. Antioxidants have long been the rage in topical skin care, but those same nutrients work even better from the inside out. When skin (the body's largest organ) is exposed to the sun's rays, free radicals can develop, Katz explained. "These free radicals attack the skin and impair blood flow to the area, causing premature aging. Antioxidants fight that process."

Vitamin C, found in citrus fruits, facilitates collagen production, a critical component for vibrant skin. Another antioxidant, lycopene, found in foods like canned tomatoes and red grapefruit juice, also promotes skin health. Tofu is a good option since its omega-3 fatty acids help regenerate new skin cells and reduce inflammation, while its soy protein has been shown to boost collagen.

Shiny, healthy hair starts with the vitality of cells in the hair follicle, where hair is manufactured, says Katz. Eat foods high in calcium and quality protein like eggs, dairy, or fish. Eggs also provide biotin, a structural component of both bone and hair. Vitamins B6, B12, and folate nourish follicle cells, too.

Eat For Your Eyes

According to a study published in the Archives of Ophthalmology, people who ate two servings of fish weekly benefited from an almost 50 percent decrease in the risk of age-related macular degeneration (AMD), said Dr. Emily Chew, deputy director of the division of epidemiology and clinical research at the National Eye Institute. Eggs, leafy greens, broccoli, winter squash, and Brussels sprouts all contain the antioxidants lutein and zeaxanthin (both associated with eye health), as well as vitamins C and E, zinc, and beta-carotene.

Scientists are still investigating how these foods promote eye health. Observational studies show they likely reduce the risk of AMD, Chew said. No one knows exactly what lutein and zeaxanthin do for the eye, but it's thought they filter damaging light and support cell structure. Expect more answers in 2012, when Chew and colleagues hope to publish research on the effects of lutein, zeaxanthin, and omega-3 fatty acids from a study following 4,000 patients for five years.

Build Better Bones

Calcium, vitamin D, and phosphorus work together to build strong bones. Even though green leafy and cruciferous vegetables (like spinach and broccoli) contain calcium, the body absorbs it best from dairy products, said Joan Lappe, a bone health researcher and professor at Creighton University in Omaha, Nebraska.

Dairy products offer a package deal: they are abundant in phosphorous, and vitamin D added to milk and dairy products aids in calcium absorption. Some nondairy foods high in calcium include canned salmon, sardines, and calcium-fortified firm tofu.

Greens are still good bone foods, however. Broccoli, kale, and bok choy may provide little calcium, but they offer plenty of vitamin K. Research is showing promise that vitamin K -- or some antioxidant or phytochemical in foods high in the vitamin -- boosts bone mineralization. Research published last year in Osteoporosis International followed postmenopausal women for three years, and found that those taking supplemental vitamin K maintained or enhanced bone strength, compared to those on a placebo.

Heart Helpers

Whole grains, fatty fish, and fresh fruits and vegetables are the keys to keeping your heart in prime condition.

A recent review of seven studies showed that two and a half servings of whole grains per day reduced heart attack and stroke risk by 21 percent, said lead author Dr. Philip Mellen, then an assistant professor at the Wake Forest School of Medicine in Winston-Salem, North Carolina. Whole grains are rich in antioxidants, especially vitamin E (also found in almonds, peanuts, and green leafy vegetables), which helps maintain healthy blood vessels. And soluble fiber from fruits, vegetables, and nuts helps lower harmful LDL cholesterol and control weight, both of which have a positive impact on heart health.

Further cut your risk of a heart attack by eating fish, especially those high in the omega-3 polyunsaturated fats like salmon, mackerel, or rainbow trout. Omega-3s make platelets in the blood less sticky, reducing clotting and the likelihood of a heart attack.

Brain Boosters

Omega-3 fatty acids and whole grains are good for your heart -- and they're good for your brain and mental health, too. "People who are heart healthy are brain healthy," said Dr. Joseph S. Kass, assistant professor of neurology at Baylor College of Medicine in Houston, Texas.

Health Library

Mayo Clinic Healthy Weight Pyramid: A sample menu

Kristen E. D'Anci, a research psychologist in the Nutrition and Neurocognition Laboratory at Tufts University and professor of psychology, noted, "Diets rich in vitamins C and E are consistently associated with lower levels of cognitive impairment in aging." Abundant in fruits, vitamin C may also reduce the risk of stroke.

Additionally, vitamins B12, C, E, and folate may play a direct role in keeping your mind sharp. Research shows that B12 (found in lean protein like turkey) and folate (found in many grains fortified with the vitamin) help improve memory and lower the risk of Alzheimer's. They may also help people over age 60 with learning, attention, and response speed, according to study results from Tufts University.
Technorati Tags: food, health, skin, brain

Who is making us fat?

2009-05-08T13:35:00.000-07:00

Here's an easy way to lose weight !

2009-03-29T19:13:00.001-07:00

The 80/20 Rule (Pareto Principle) states that 80% of the effects come from 20% of the causes. This principle is widely used in business but it can also apply to your eating habits.

80% of the calories you consume most likely come from 20% of the foods you eat.

Not convinced? Keep a food journal for a week. Record the foods you eat and their associated calories – you may be surprised.

By focusing on the 20% of foods that contribute most to your caloric intake, you can make significant changes in your health. Think about the nutrient quality of those foods.

Do 80% of your calories come from candy, chips, cookies, soda – foods that have very little nutritional value?

Or do they come from fruits, vegetables, nuts, berries, and lean meats – foods that are high in vitamins and minerals?

You see, it's not just about the calories – it's about providing your body with the right nutrients and energy to function at peak performance.

You don't have to make drastic changes in your diet to see positive results.

Try swapping out those cookies for an apple and a handful of dry roasted peanuts.
Or, if you must eat at a drive-through window, skip the greasy hamburger and opt for a grilled chicken sandwich without the fattening sauces.

Your body will appreciate it and you will feel better. As a side benefit, you will probably shed a few of those unwanted pounds.

Quick Energy Tip 1

2009-03-29T18:29:00.000-07:00

Big Dreams Forever

2009-03-22T18:09:00.001-07:00

"Follow your heart and your dreams will come true"

The key to happiness is having dreams. The key to success is making your dreams come true."

"We mustn't let our passions destroy our dreams."

"Your dreams come true when you act to turn them into realities."

"Dream no small dreams for they have no power to move the hearts of men."

Wow ! What a view !!

Willie Nelson, “Start Dreaming Again”

What do you want to see happen?

And how can you make it come true
And what are the dreams of your future
You have all the best coming to you
So don’t settle for less when you’re dreaming
Sure, a dream can get lost now and then
What do you want to see happen?
Now go back and start dreaming again

– Willie Nelson

What Will I Learn Today?

2009-03-19T17:46:00.001-07:00

Discipline yourself to do the things you need to do the things you need to do when you need to them,and the day will come when you will be able to do the things you want to do them!

The real opportunity for success lies within the person and not in the job.

We all need a daily check up from the neck up to avoid stinkin 'thinkin' which ultimately leads to hardening of the attitudes.

What you get by reaching your destination is not nearly as important as what you will become by reaching your destination.

Take time to be quiet.

To Share "ATTITUDE"

2009-03-11T12:28:00.001-07:00

The longer I live, the more I realize the impact of attitude on life.

Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness, or skill. It will make or break a company ... a church ... a home.

The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past. We cannot change the fact that people will act in a certain way. We cannot change the inevitable.

The only thing we can do is play on the one string we have, and that is our attitude ... I am convinced that life is 10% what happens to me, and 90% how I react to it. And so it is with you ... we are in charge of our Attitudes.

A Beautiful day to Walk

2009-03-11T12:06:00.001-07:00

As spring begins its desent into Florida I see many quiet days for walking. If you are over 50 and want to start a fitness program, start by walking. Walk as far as you can It might only be 100 feet or less in the beginning but do it anyway. And do it 5 days a week. Make no excuses . Your future health and quality of life have now become dependent on being reasonably fit. If you need help starting click here

Wisdom for Today

2009-03-09T14:45:00.001-07:00

"Imagination is more important than knowledge. Knowledge is limited. Imagination encircles the world."

-- Albert Einstein

“Just as our eyes need light in order to see, our minds need ideas in order to conceive.”

-- Napoleon Hill

It has Been Awhile

2009-02-23T17:50:00.001-08:00

I has been awhile since I have blogged here so I want to say hi and
Live Long and Prosper

Fred The Fitness Guy

Merry Christmas !!!

2008-12-21T13:57:00.000-08:00

I pray everyone had a great 2008 !!! Merry Christmas and Happy Ner Year.

For the Business leaders

2008-09-05T05:36:00.001-07:00

“There is no competition in the world. If you can start something, carry it through and complete it, you are in the top two percent of our society” -unknown

“Commitment precedes achievement” -unknown

“If you go the extra mile, there will never be a traffic jam” -unknown

“Simplicity is the ultimate Sophistication” -Albert Einstein

“The chief danger in life is that you take too many precautions.” -Psychologist Alfred Adler

“Nothing is easier than saying words. Nothing is harder than living them day after day.” -Arthur Gordon

“Getting caught is the mother of invention.” -Robert Bryne

“Everything that irritates us about others can lead us to an understanding of ourselves.” -Carl Jung

“The secret to managing is to keep the guys who hate you away from the guys who are undecided.” -Casey Stengel

“The superior man is modest in his speech but exceeds in his actions” -Confucius

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9 Fat-Burning Eating Tips

2008-09-03T15:32:00.001-07:00

Now don't get all excited. We don't have any magic wand solutions that will take the place of exercise and eating right. But we do have a few foods that could help you on your journey to rid yourself of excess flab.
Fred The Fitness Guy here with the scoop...

LEAN PROTEIN
To put it simply, protein takes a lot of effort for the body to break down and digest. A lot more than, say, fat. So while your body is working hard to process that protein, you're burning calories. HG tip -- eat fish! Chances are you're not getting enough of it. Not only is fish a fabulous source of lean protein, BUT many types are full of those Omega-3 fatty acids you're always hearing about. Beans are also a wonderful source of protein. And it's no secret how we feel about our friend the soybean. (Let's have a cheer for veggie patties and soy-meats!)

WHOLE GRAINS
Belly fat is not particularly cute on anyone (except maybe babies), so it's exciting news that whole grains can do a number on that stubborn flab around your midsection. One of the easiest ways to get whole grains into your diet? Oatmeal in the morning. Quaker's Simple Harvest Multigrain Hot Cereal is really good and just full of grains. Also, Kashi GoLean's Hot Cereal packs in 7 whole grains and a big 5 - 7g fiber! Mmmmm..

GRAPEFRUIT
Ever since you were a kid popping Flintstones Chewables, you've known that Vitamin C is good for you -- and that certainly hasn't changed. Vitamin C is a powerful antioxidant AND has been shown in studies to help burn fat. So, if you're looking for a snack, how's about a nice, juicy grapefruit? The theory is that grapefruit helps to lower insulin levels, which keeps you from being hungry all the time! We know it smacks of classic diet food, but those Ruby Reds are MIGHTY delicious! If it's too sour for you straight, sprinkle it with some no-calorie sweetener like Splenda or stevia.

GREEN TEA
Green tea is EVERYWHERE. It's been classified as a "superfood" as it's been linked to reduced rates of heart disease and cancer. And now it helps us lose weight too? Green tea has been shown to raise our metabolism, which is key in our battle with the bad stuff. Researchers also suspect that substances called polyphenols combined with caffeine are responsible for its fat-burning properties. Here at Eternal Faith and Fitness green tea is one of our featured products !!

Click Tea to Order

SPICY FOODS
You know how when you eat spicy foods, you sometimes start to sweat a little (ew)? That's because it's given a little kick to your heart rate. These little kicks will result in a temporary increase in your metabolism, which will help you burn fat a little easier for a bit. A quick hit with cayenne, red pepper flakes, or whatever hot sauce you fancy should do the trick and get your blood pumping. And these spices are practically calorie-free. Yes!

LIGHT DAIRY
Hey, dairy queens! Good news! It turns out that people who eat low-fat or fat-free dairy lose MORE weight than people who don't. Sure we mentioned protein before, but it bears bringing up again since the magical combo of calcium and protein seems to work wonders. We're WAY into yogurt, so we suggest picking up some Fage Total 0% Greek Yogurt and mixing in your favorite fruits, sugar-free preserves... or whatever! Also, light string cheese is a GREAT little snack, with only around 50-60 calories and 2.5g fat a pop. Not bad for hard cheese, people.

WATER
Experts say it's important to drink lots of water if you're trying to burn fat Your body can't work effectively if it's dehydrated -- not only will you FEEL like you don't have any energy, but also your body really won't have what it needs to function and burn off fat. Keep that machine humming -- drink around 8 glasses of water a day!

CINNAMON
Sure this stuff tastes good -- that's why it's found in SO many things. But those chefs might not know that their sprinkling of cinnamon is helping the body process sugar more effectively and lower blood sugar levels. High blood sugar can lead to the body storing more fat, so maybe put together a little shaker of cinnamon and Splenda to sprinkle on your favorite foods! Then whip up some fat-burning cinnamon toast by using your new concoction on whole-wheat bread!

APPLES
An apple a day isn't going to keep the gym away, but it'll probably make your diet plan more effective. Word on the street is that the pectin contained in apples limits how much fat your cells can absorb. (SWEET!) Plus it's a naturally soluble fiber, which is always good. So next time you feel all snacky, grab whichever apple looks best to you (we love Fujis!).

Live Long and Prosper

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