Loose Weight Get Fit Fast

Myth 2 -High protein/low-carbohydrate diets are a healthy way to lose weight?

2009-08-01T09:16:00.000-07:00

Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak.

Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones in your blood. Ketones are partially broken-down fats. A buildup of these in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease. Be sure to discuss any changes in your diet with a health care professional, especially if you have health conditions such as cardiovascular disease, kidney disease, or type 2 diabetes.

Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods

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Myths on weight loss-Fad diets work for permanent weight loss?

2009-07-31T12:09:00.000-07:00

Fact: Fad diets are not the best way to lose weight and keep it off ! Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight.

Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful). Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal.

Research suggests that losing 1/2 to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.

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Weight Loss By Dancing?

2009-07-30T02:13:00.000-07:00

If you’ve ever watched in awe as a professional dancer performed some feat that seems to deny physics and thought, “I wish I could do that!” you may want to look into weight loss by dancing. If there’s one thing that almost every dancer has in common, it’s that they’re in tip-top physical shape. Needless to say, they didn’t get to be that way without a lot of work.

Dancing is a demanding physical activity, but it’s also a lot of fun, two ingredients for a great weight loss plan!

There are two reasons that people might be afraid to try weight loss by dancing. Either they’re too embarrassed to dance in public because they’re overweight, or they’re too self-conscious about their ability to dance in the first place. Fortunately, fitness teachers long ago learned the value of dance as part of an exercise program. Finding a dance class in your area is just in an Internet search away.

No matter what style of music you like to dance to, there’s almost guaranteed to be a dance fitness class that makes use of it. Hip hop dancing, ballroom dancing, and even belly dancing classes can help you achieve weight loss by dancing. These classes aren’t like professional dancing auditions – they exist to teach, and will help you along the way. There’s no need to feel embarrassed or self-conscious when trying a dance class.

If you can’t overcome your fear of dancing in public, there are other options. A number of dancing and fitness instructors produce videos and DVDs that can teach you how to dance and lose weight in the privacy of your own home. You can lock your door, pull the shades over your windows, and dance your heart out, burning calories all the way. If you stick to it, you’ll be able to go out and dance in public with fresh confidence.

There are even options for people who aren’t interested in traditional dancing styles, or those who seek a more competitive edge to losing weight through dancing. There are a number of dancing video games available for home video game consoles that many people, especially youths, have used to achieve drastic weight loss results. While this can be a pricey choice for people who don’t own a console, for some people it’s a perfect option.

These game works by scrolling arrows up the screen, while the player steps on a large pad in time with the beats. Easy levels provide a nicely paced, slow workout, while harder difficulties test the limits of a person’s quickness and staying power. These games generally score your performance, meaning there’s always a drive to perfect your performance, which is just what some people need.

The biggest complaint people have about trying to lose weight is that it can be really boring and time consuming. Working out gets you fit, but its easy to get bored with repetitive movements and at the end of the day, you haven’t learned any new skills. Weight loss by dancing is a fun and interesting alternative to a day at the gym.

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A Quick List Of 10 Foods That Speed Metabolism

2009-07-29T11:17:00.000-07:00

Are you looking for foods that speed metabolism? This will probably surprise you. All foods speed metabolism.
"How is that possible?" you ask.

Let's take a quick look at just what is metabolism and how does it works. This explanation might help you to better understand the process and how it can affect your body.

When you eat a meal, your body begins the process of digesting the food, drawing out the nutrients and processing them to create energy that keeps your body functioning properly and effectively. It takes approximately 4 hours just to absorb the nutrients. This is repeated with every meal you eat. In a day, that amounts to 12 hours that your body is busy absorbing each meal's nutrients.

In short, during the digestion process, our bodies burn calories. This is especially true of foods containing carbohydrates and protein which take longer than other foods to digest. Simply by eating, digesting and absorbing nutrients from the food, you speed your metabolism.

Does this mean you should eat more to constantly stimulate calorie burning?

Here's another answer that might surprise you. Yes. But hold on before you park yourself in front of the refrigerator, bib in place, knife and fork at the ready.

If you skip breakfast and other meals, you will reduce how quickly your body burns calories. In this case, eating more food will help speed metabolism. In fact, by eating smaller meals more often throughout the day, you can keep your metabolism working so that your body is constantly in the state of calorie burning.

As mentioned, there are some foods that require more of your body's energy to burn. The degree to which they affect your body's metabolism depends on the particular food choice. Caffeine, coffee, tea, chocolate and a chemical found in chillies are some foods that speed metabolism, but only minimally.

Carbohydrates and protein trigger the highest rate of metabolism. In fact, a protein meal can burn as much as 25% of that meal's calories through digestion and absorption.

While a high protein meal might sound appealing, consider that it would not provide your body with its required round of nutrients. Adding vitamin and mineral supplements is not the answer either, because they do not provide the same quality of nutrients that are found naturally in foods.

Your best choice is to eat well-balanced meals regularly that contain protein, non-starchy vegetables, fats and carbohydrates. This can minimize fat production while keeping your blood sugar at a level that helps to burn fat and build muscle.

Focus on these 10 specific foods that help speed metabolism and burn fat.
Whole grain bread, ChickenSalmon, Eggs, Fresh Cheese, Green Beans,,Summer Squash, Cabbage, Asparagus and other non-starchy vegetables and, of course, protein rich meats.

To temporarily boost your metabolism by as much as 30%, drink cold water.
Remember, there are other factors beyond your control that can affect your body's speed of metabolism, including your age, sex and any medical conditions.

While these foods can speed metabolism, the best way to lose weight is with a healthy combination of regular meals and physical exercise, especially those that build muscle because muscle burns calories too.

Exercise regularly, stick with a diet of protein, non-starchy vegetables, fats and carbohydrates, and be sure to add some of those foods that speed metabolism, and you'll soon see the results you want.

Gaylen from size 26 to 16!

"I’ve gone from a size 24-26 to a size 16. Food now has its proper place in my life and I have a better perspective and richer understanding about my future and myself.

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Top Tips for Weight Loss

2007-08-08T04:18:00.001-07:00

Start your day with breakfast.Breakfast fills your "empty tank" to get you going after a long night without food. And it can help you do better in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza!

Get Moving!It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.

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Snack smart.Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking.

Work up a sweat.Vigorous work-outs - when you're breathing hard and sweating - help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.

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Balance your food choices - don't eat too much of any one thing.You don't have to give up foods like hamburgers, french fries and ice cream to eat healthy. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking out the Nutrition Facts Panel on food labels will help you get all these nutrients.

Get fit with friends or family.Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.

Eat more grains, fruits and vegetables.These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Besides, they taste good! Try breads such as whole-wheat, bagels and pita. Spaghetti and oatmeal are also in the grain group. Bananas, strawberries and melons are some great tasting fruits. Try vegetables raw, on a sandwich or salad.

Join in physical activities at school.Whether you take a physical education class or do other physical activities at school, such as intramural sports, structures activities are a sure way to feel good, look good and stay physically fit.

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Foods aren't good or bad.A healthy eating style is like a puzzle with many parts. Each part -- or food -- is different. Some foods may have more fat, sugar or salt while others may have more vitamins or fiber. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, you don't need a third.

Make healthy eating and physical activities fun!Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous - try new sports, games and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals - don't try changing too much at once.

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How do different activities help my heart and lungs?

2007-07-18T07:37:00.000-07:00

Some types of activity will improve the condition of your heart and lungs if they are brisk, sustained and regular. Low-intensity activities do not condition the heart and lungs much. But they can have other long-term health benefits.

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The columns below describe three types of activities and how they affect your heart.

Column A - These vigorous exercises are especially helpful when done regularly. To condition your heart and lungs, the AHA recommends that you do them for at least 30 minutes, three or four times a week, at more than 50 percent of your exercise capacity.

Other health experts suggest a shorter period for higher-intensity activities. These exercises can also burn up more calories than those that are not so vigorous.

Column B - These activities are moderately vigorous but still excellent choices. When done briskly for 30 minutes or longer, three or four times a week, they can also condition your heart and lungs.

Column C - These activities are not vigorous or sustained. They still have benefits - they can be enjoyable, improve coordination and muscle tone, relieve tension, and also help burn up some calories.

These and other low-intensity activities - like gardening, yard- work, housework, dancing and home exercise - can help lower your risk of heart disease if done daily.

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A Do condition B Can condition heart and lungs heart and lungs C Do not condition much

Aerobic Dancing Downhill Skiing Badminton

Bicycling Basketball Baseball

Cross-Country Skiing Field Hockey Bowling

Hiking (uphill) Calisthenics Croquet

Ice Hockey Handball Football

Jogging Raquetball Gardening

Jumping Rope Soccer Golf (on foot or by cart)

Rowing Squash Housework

Running in Place Tennis (singles) Ping-pong

Stair-climbing Volleyball Shuffleboard

Stationary Cycling Walking Moderately Social Dancing

Swimming Softball Walking Briskly Walking Leisurely

The key to success

How do I begin?
The key to a successful program is choosing an activity (or activities) that you will enjoy. Even moderate levels of activity have important health benefits. Here are some questions that can help you choose the right kind of activity for you:

1. How physically fit are you?
If you've been inactive for a while, you may want to start with walking or swimming at a comfortable pace. Beginning with less strenuous activities will allow you to become more fit without straining your body. Once you are in better shape, you can gradually change to a more vigorous activity if you wish.

2. How old are you?
If you are over 40 and have not been active, avoid very strenuous programs such as jogging when you're first starting out. For the first few months, build up the length and intensity of your activity gradually. Walking and swimming are especially good forms of exercise for all ages.

3. What benefits do you want from exercising?
If you want the benefits of exercise that condition your heart and lungs, check the activities in columns A and B. These activities - as well as those listed in column C - also give you other benefits as described in this blog.

4. Do you like to exercise alone or with other people?
Do you like individual activities such as swimming, team sports such as soccer, or two-person activities such as racquetball? How about an aerobics class or ballroom dancing? Companionship can help you get started and keep going. If you would like to exercise with someone else, can you find a partner easily and quickly? If not, choose another activity until you can find a partner.

5. Do you prefer to exercise outdoors or in your home?
Outdoor activities offer variety in scenery and weather. Indoor activities offer shelter from the weather and can offer the convenience of exercising at home as with stationary cycling. Some activities such as bench stepping, running in place or jumping rope can be done indoors or outdoors. If your activity can be seriously affected by weather, consider choosing a second, alternate activity. Then you can switch activities and still stay on your regular schedule.

6. How much money are you willing to spend for sports equipment or facilities?
Many activities require little or no equipment. For example, brisk walking only requires a comfortable pair of walking shoes. Also, many communities offer free or inexpensive recreation facilities and physical activity classes.

7. When can you best fit the activity into your schedule?
Do you feel more like being active in the morning, afternoon, or evening? Consider moving other activities around. Schedule your activity as a regular part of your routine. Remember that exercise sessions are spread out over the week and needn't take more than about 10 to 15 minutes at a time.

By choosing activities you like, you will be more likely to keep doing them regularly and enjoying the many benefits of physical activity.

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Weight Loss-Top Tips

2007-07-16T08:30:00.001-07:00

Start your day with breakfast.Breakfast fills your "empty tank" to get you going after a long night without food. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles.

Get Moving!It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.

Get Your Free Report " So Tell Me: How do You Burn the Fat http://www.fightfatquick.com/freereport/freeoffer.html

Snack smart.Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking.

Work up a sweat.Vigorous work-outs - when you're breathing hard and sweating - help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.

Get Your Free Report " So Tell Me: How do You Burn the Fat http://www.fightfatquick.com/freereport/freeoffer.html

Balance your food choices - don't eat too much of any one thing.You don't have to give up foods like hamburgers, french fries and ice cream to eat healthy. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods

Get fit with friends or family.Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.

Eat more grains, fruits and vegetables.These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Besides, they taste good! Try breads such as whole-wheat, bagels and pita. Spaghetti and oatmeal are also in the grain group. Bananas, strawberries and melons are some great tasting fruits. Try vegetables raw, on a sandwich or salad.

Join in physical activities at school.Whether you take a physical education class or do other physical activities at school, such as intramural sports, structures activities are a sure way to feel good, look good and stay physically fit.

Foods aren't good or bad.A healthy eating style is like a puzzle with many parts. Each part -- or food -- is different. Some foods may have more fat, sugar or salt while others may have more vitamins or fiber. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, you don't need a third.

Make healthy eating and physical activities fun!Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous - try new sports, games and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals - don't try changing too much at once.

12 Minutes to Fit and Fabulous gives you the ultimate fitness guide to a Healthier and Toned Body in Just 12 Minutes a day Buy Now For Just $7.00 (not even the price of 2 Mc Donald’s) www.fightfatquick.com

And Wait! Here's How You Can Get Your $7 Back and More,Now You can also make money with this exercise manual, by simply promotingit with your own custom link and collecting 100% commission. That's right!You get the full $7 back and more…. deposited directly into your Pay Pal account by just sending the link to Friends, Family,and Colleagues all in your address book( See Page 3 of the Manuel 12 Minutes to Fit & Fabulous)

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Loose Weight With Healthy Eating

2007-07-13T06:07:00.000-07:00

You may not know where to start on the road to making healthier food choices.

Try these tips to eat better, save time, and stretch your food budget.

Get Started on Eating Well

These tips can help you have healthy eating habits:

Start every day with breakfast. Try oatmeal, a whole-grain cereal like raisin bran with fat-free or low-fat milk, whole-wheat toast spread with jam, or fat-free or low-fat yogurt. Enjoy some fruit with your breakfast too.

Try kidney or butter beans in hot dishes, on salads, or plain. Protein is important to your health as you age. Beans are loaded with protein and cost less than meat.

Choose fat-free or low-fat milk, yogurt, and cheese instead of full-fat dairy products.

Choose whole-grain foods like whole-wheat bread, oatmeal, brown rice, and whole-wheat pasta more often than refined-grain foods, like white bread, white rice, and white pasta.

Whole-grain foods offer dietary fiber, which helps keep you regular.

Do not let sweets like cookies, candy, or soda crowd out healthy foods.

TIP: If you cannot digest lactose (the sugar found in milk) try fat-free or low-fat lactose-reduced milk. Or try fat-free or low-fat yogurt or hard cheeses like cheddar, which may be easier to digest than milk. You can also get calcium from calcium-fortified juices, soy-based beverages, and cereals. Eating dark leafy vegetables like collard greens and kale, and canned fish with soft bones like salmon, can also help you meet your body’s calcium needs.

Make Healthy Meals That Taste Good

You might like the taste of fried foods and fatty meats, but these foods can put too much saturated fat in your diet if you eat them too often or in large amounts. Saturated fat is not healthy for your heart. There are other ways you can add flavor to your food. Try:
Baking, roasting, broiling, grilling, or oven-frying chicken or fish—season with herbs, spices, lemon, lime, or vinegar (but not salt).

Cooking collard greens or kale with onions, garlic, chicken broth, bouillon, smoked turkey, turkey bacon, or turkey ham (use broth, bouillon, and cured meats in small amounts because they are high in sodium).

Topping baked potatoes with salsa or low-fat sour cream.

Making salads and casseroles with low-fat or fat-free salad dressing or mayonnaise, flavored vinegar like balsamic, or a small amount of mustard (but remember mustard is high in sodium).

Save Time and Money When You Cook

You do not have to spend a lot of time in the kitchen or a lot of money to eat well.
Cook enough to last. Casseroles, meat loaf, and whole cooked chicken can last for several days. (Be sure to freeze or refrigerate leftovers right away to keep them safe to eat).
Buy frozen or canned vegetables (no salt added) and canned fruit packed in juice. They are just as good for you as fresh produce, will not go bad, and make quick and easy additions to your meals.

If your local store does not have the foods you want or their prices are too high, go to another store. Start a weekly shopping carpool, share the cost of a taxi with friends, or ask a relative or neighbor for a ride.

12 Minutes to Fit and Fabulous gives you the ultimate fitness guide to a Healthier and Toned Body in Just 12 Minutes a day Buy Now For Just $7.00 (not even the price of 2 Mc Donald’s) www.fightfatquick.com

And Wait! Here's How You Can Get Your $7 Back and More,Now You can also make money with this exercise manual, by simply promotingit with your own custom link and collecting 100% commission. That's right!You get the full $7 back and more…. deposited directly into your Pay Pal account by just sending the link to Friends, Family,and Colleagues all in your address book( See Page 3 of the Manuel 12 Minutes to Fit & Fabulous)

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To Loose Weight You Have to do This…….

2007-07-09T07:14:00.000-07:00

If you want to Successfully Loose Weight you have to build muscle through exercise and a healthy eating plan.
But what if you don’t want to look like the Front Cover of “Muscle Magazine”

You can still tone muscle by using “Intensity Training”

What is Intensity Training?

Intensity measures how hard you train – compared to how hard you really
could train. For example: If you can lift a 15-pound dumbbell for a
maximum of 12 times, then lifting it only 6 times is working at 50%
intensity.

Your goal: Aim for 100-105% intensity. Lift each weight until you can't
possibly lift it one more time. That's a high-intensity workout – and that
will burn off the fat. For Toning Muscle the repetitions should still be high but just use lighter weights.
(As Shown in the Fitness Manuel 12 Minutes to Fit & Fabulous www.fightfatquick.com)

Why Does Intensity Training Build Muscle?
Muscles are made up of lots of Bundles of Contracting Fibres, as you use intensity training it causes small tears in the fibres of the muscle the bodies natural reaction to this is to repair them and thus increase the size of the muscle, leading to leaner and stronger Muscle groups.

If you have not started an exercise plan then use the Manuel “12 Minutes to Fit & Fabulous” with its Pictures and Training Diary. It starts with a 5 week plan to get you on the Road to Weight Loss and Fitness in just 12 Minutes a day, without having to go to the Gym and using just basic weights that you probably have in the house already.

As well as starting your exercise program, make sure you have a balanced eating plan. Build up energy levels by eating carbohydrates such as Fruits Grains and Vegetables.

A great breakfast for the day is cooked porridge with honey and a small banana, try having this about 60 minutes prior to starting your exercise routine.
To build muscle you also need to have protein so by making Fish and Poultry part of your eating plan it will help to build muscle and burn fat.

A word of Caution: When starting your fitness and food plans don’t go mad. Take 1 step at a time build on your goals and you will achieve your desired Weight loss and Fitness Level. (If you have not exercised for a long period of time we recommend you consult a Doctor to assess your current health Condition in relation to starting an exercise plan)

12 Minutes to Fit and Fabulous gives you the ultimate fitness guide to a Healthier and Toned Body in Just 12 Minutes a day Buy Now For Just $7.00 (not even the price of 2 Mc Donald’s) www.fightfatquick.com

And Wait! Here's How You Can Get Your $7 Back and More,
Now You can also make money with this exercise manual, by simply promoting
it with your own custom link and collecting 100% commission. That's right!
You get the full $7 back and more…. deposited directly into your Pay Pal account by just sending the link to Friends, Family,
and Colleagues all in your address book( See Page 3 of the Manuel 12 Minutes to Fit & Fabulous)

BUY YOUR COPY TODAY AT www.fightfatquick.com

Weight Loss-Using Fruit & Vegtables

2007-07-06T02:22:00.000-07:00

Did you know there are at least four great reasons to eat more fruits and vegetables?

1)It is easy to do.

2)Almost all are low in calories and fat.

3)They are a good source of vitamins and minerals and provide fiber.

4)They may hekp reduce cancer risk.

Here are some actions to get you started and keep you going. Try two or three actions now and try more later.

Buy many kinds of fruits and vegetables when you shop, so you have plenty of choices, and you don't run out. Buy frozen, dried, and canned as well as fresh fruits and vegetables.

First, use the fruits and vegetables that go bad easily (peaches, asparagus). Save hardier varieties (apples, acorn squash) or frozen and canned types for later in the week.

Use the salad bar to buy cut-up fruits/vegetables if you're in a hurry.

Keep a fruit bowl, small packs of applesauce, raisins or other dried fruit on the kitchen counter, table, or in the office.

Pack a piece of fruit or some cut-up vegetables in your briefcase or backpack; carry moist towlettes for easy cleanup.

Keep a bowl of cut-up vegetables on the top shelf of the refrigerator.

Add fruit to breakfast by drinking 6 oz of 100 percent fruit juice or by having fruit on cereal.

Add fruits and vegetables to lunch by having them in soup, salad, or cut-up raw.

Add fruits and vegetables to dinner by microwaving or steaming vegetables and having a special fruit desert.

Increase portions when you serve vegetables and fruits. Season them the low-fat way with herbs, spices, and lemon juice. If sauce is used, choose a nonfat or low-fat sauce.

Choose fruit for dessert. For a special dessert, try a fruit parfait with low-fat yogurt or sherbet topped with berries.

Add extra varieties of vegetables when you prepare soups, sauces, and casseroles (for example, grate carrot and zucchini into spaghetti sauce.

These ideas and tips should get you started and keep you going with beans:

Once a week or more, try a low-fat meatless meal or main dish that features beans (tacos or burritos stuffed with pinto beans; chili with kidney beans; black beans over rice).

Try kidney beans or black-eyed peas. It's a fast and easy way to use beans and peas without cooking them from scratch.

Use beans as a dip for vegetables or filling for sandwiches.

Serve soup made from beans or peas - minestrone, split-pea, black bean, or lentil (once a week or more).

Try black-eyed peas or black beans as a vegetable side dish with meat or fish.

Add beans to salads. Many salad bars feature kidney beans, three-bean salad, or chick peas (garbanzo beans).

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Weight Loss & Fitness During Pregnancy

2007-07-03T11:44:00.000-07:00

Almost all women can and should be physically active during pregnancy. Talk to your health care provider first, particularly if you have high blood pressure, diabetes, anemia, bleeding, or other disorders, or if you are obese or underweight.Whether or not you were active before you were pregnant, ask your health care provider about a level of exercise that is safe for you. Aim to do at least 30 minutes of moderate-intensity physical activity (one that makes you breathe harder but does not overwork or overheat you) on most, if not all, days of the week.Regular, moderate-intensity physical activity during pregnancy may:

Help you and your baby to gain the proper amounts of weight.

Reduce the discomforts of pregnancy, such as backaches, leg cramps, constipation, bloating, and swelling.

Reduce your risk for gestational diabetes (diabetes found for the first time when a woman is pregnant).

Improve your mood and energy level.

Improve your sleep.

Help you have an easier, shorter labor.

Help you to recover from delivery and return to a healthy weight faster.

Follow these safety precautions while being active during your pregnancy

Choose moderate activities that are unlikely to injure you, such as walking, aqua aerobics, swimming, yoga, or using a stationary bike.>
Stop exercising when you start to feel tired, and never exercise until you are exhausted or overheated.

Drink plenty of water.

Wear comfortable clothing that fits well and supports and protects your breasts.

Stop exercising if you feel dizzy, short of breath, pain in your back, swelling, numbness, sick to your stomach, or if your heart is beating too fast or at an uneven rate.

What physical activities should I avoid during pregnancy?

For your health and safety, and for the health of your baby, there are certain physical activities that you should not do while you are pregnant. Some are listed below. Talk to your health care provider about other physical activities that you should avoid during your pregnancy.

Avoid being active outside during hot weather.

Avoid steam rooms, hot tubs, and saunas.

Avoid physical activities, such as certain yoga poses, that call for you to lie flat on your back after 20 weeks of pregnancy.

Avoid contact sports, such as football and boxing, and other activities that might injure you, such as horseback riding.

Avoid activities that make you jump or change directions quickly, such as tennis or basketball.

During pregnancy, your joints loosen and you are more likely to hurt yourself when doing these activities.

Avoid activities that can result in a fall, such as in-line skating or downhill skiing.

Tips for Getting Physically Active
Get physically active for your health and the health of your baby by using the tips below:

Go for a walk around the block or through a shopping mall with your spouse or a friend.

Sign up for a prenatal yoga, aqua aerobics, or fitness class. Make sure you let the instructor know that you are pregnant before beginning.

Rent or buy an exercise video for pregnant women. Look for videos at your local library, video store, health care provider’s office, hospital, or maternity clothing store.

At your gym, community center, YMCA, or YWCA, sign up for a session with a fitness trainer who knows about physical activity during pregnancy.

Get up and move around at least once an hour if you sit in a chair most of the day; get up and move around during commercials when watching TV.

What habits should I keep up after my baby is born?

Following healthy eating and physical activity habits after your baby is born may help you return to a healthy weight more quickly, provide you with good nutrition (which you especially need if you are breastfeeding), and give you the energy you need. You can also be a good role model for your growing child. After your baby is born:

Continue eating well. Eat a variety of foods from all of the food groups. If you are not breastfeeding, you will need about 300 fewer calories per day than you did while you were pregnant.

If you are breastfeeding, you will need to eat about 200 more calories per day than you did while you were pregnant. Breastfeeding may help you return to a healthy weight more easily because it requires a great deal of energy. Breastfeeding may also protect your baby from illnesses, such as ear infections, colds, and allergies, and may help lower your risk for breast and ovarian cancer. If you had gestational diabetes, breastfeeding for more than 3 months may help prevent your baby from becoming overweight.

When you feel able and your health care provider says it is safe, slowly get back to your routine of regular, moderate-intensity physical activity. Wait for 4 to 6 weeks after you have your baby to begin doing higher levels of physical activity. Doing physical activity that is too hard, too soon after delivery, can slow your healing process. Regular, moderate-intensity physical activity will not affect your milk supply if you are breastfeeding.

Return to a healthy weight gradually. Lose no more than 1 pound per week through a sound eating plan and regular physical activity after you deliver your baby.

Why should I try to return to a healthy weight after delivery?

After you deliver your baby, your health will be better if you try to return to a healthy weight. Not losing weight after your baby is born may lead to overweight or obesity later in life, which may lead to health problems. Talk to your health care provider about reaching a weight that is healthy for you.

Be Good to Yourself

Pregnancy and the time after you deliver your baby can be wonderful, exciting, emotional, stressful, and tiring—all at once. Experiencing this whirlwind of feelings may cause you to overeat, not eat enough, or lose your drive and energy. Being good to yourself can help you cope with your feelings and follow eating and physical activity habits for a healthy pregnancy, a healthy baby, and a healthy family after delivery.

Here are some ideas for being good to yourself:

Try to get enough sleep.

Rent a funny movie and laugh.

Take pleasure in the miracles of pregnancy and birth.

Invite people whose company you enjoy to visit your new family member.

Explore groups that you and your newborn can join, such as “new moms” groups.

Remember...
Talk to your health care provider about how much weight you should gain during your pregnancy.

Eat foods rich in folate, iron, calcium, and protein, or get these nutrients through a prenatal supplement.

Talk to your health care provider before taking any supplements.
Eat breakfast every day.

Eat high-fiber foods and drink plenty of water to avoid constipation.

Avoid alcohol, raw fish, fish high in mercury, soft cheeses, and anything that is not food.

Aim to do at least 30 minutes of moderate-intensity physical activity on most, if not all, days of the week during your pregnancy. Talk to your health care provider before you begin if you have not previously been physically active.

After pregnancy, slowly get back to your routine of regular, moderate-intensity physical activity. Make sure you feel able and your health care provider says it is safe to be physically active.

Take pleasure in the miracles of pregnancy and birth.

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Calories/Hour Expended in Common Physical Activities

2007-07-02T06:54:00.000-07:00

Some examples of physical activities commonly engaged in and the average amount of calories a 154-pound individual will expend by engaging in each activity for 1 hour. The expenditure value encompasses both resting metabolic rate calories and activity expenditure. Some of the activities can constitute either moderate- or vigorous-intensity physical activity depending on the rate at which they are carried out (for walking and bicycling).

Moderate Physical Activity

Approximate Calories/Hr for a 154 lb Person
Hiking
370

Light gardening/yard work
330

Dancing
330

Golf (walking and carrying clubs)
330

Bicycling (<10 mph) 290

Walking (3.5 mph)
280

Weight lifting (general light workout)
220

Stretching
180

Vigorous Physical Activity
Approximate Calories/Hr for a 154 lb Persona
Running/jogging (5 mph)
590

Bicycling (>10 mph)
590

Swimming (slow freestyle laps)
510

Aerobics
480

Walking (4.5 mph)
460

Heavy yard work (chopping wood)
440

Weight lifting (vigorous effort)
440

Basketball (vigorous)
440

Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less. Source: Adapted from the 2005 DGAC Report.

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Weight Loss Parental Example Will Benefit's Your Kids

2007-07-01T05:24:00.000-07:00

If Parents set a good example to fitness and weight control then it follows that their kids will likely have a positive attitude towards physical activity and weight management.
What are the benefits to kids for well-planned, well-implemented physical education program?

Note the following:

• Improve physical fitness.

• Reinforce knowledge learned in other subject areas such as science, math, and social studies.

• Facilitate development of student self-discipline and responsibility for health and
fitness.

• Develop motor skills that allow for safe, successful, and satisfying participation in physical activities.

• Give children the opportunity to set and strive for personal, achievable goals.

• Influence moral development by providing students with opportunities to assume leadership, cooperate with others, and accept responsibility for their own behavior.

• Help children become more confident, assertive, independent, and self-controlled.

• Provide an outlet for releasing tension and anxiety.

• Help children socialize with others more successfully.

If you want kids that are academically bright, socially well adjusted you have to set a good example. It will take time and effort but in the long term the payment will be far outweigh the time investment now, something your kids will thank-you for life and if they are fit and healthy that will be a long one.

So set yourself realistic weight management and fitness goals
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Loose Weight Effectively by Understanding your Negative Triggers

2007-06-30T01:38:00.000-07:00

For effective weight lose and to understand how you can effectively loose weight it is important that you know the “triggers” that make you carry out specific actions that will lead you to gaining weight and not sticking to your weight loss goals

Generally speaking, no one person is overweight for exactly the same reasons. So it is important that that you know the “triggers” that set off your negative behavioural patterns that can lead to weight gain. Reverse those triggers and you will obtain weight loss and be more in control of your actions and have greater self esteem

Many overweight people suffer with low self esteem due to the cycle of negativity that is caused by overeating, lack of exercise, and feelings of failure as they often reason that they are not as accepted in society as those that are not overweight.

What can be the cause of some of those triggers . As an example you may have had a stressful day at work ,your reaction could be to go and eat foods that have high calorific values, not have any involvement in any form of physical activity that would burn the calorific value of those foods that you have eaten and therefore the result is an increase your weight.

You could therefore feel less negative about the stress that was caused at work. However the down side is you are likely to feel less self esteem and more negative about yourself because you have created more negative feelings by overeating and therefore will limit your chance of steady weight loss.

How can you reverse this cycle? For 2 weeks you need to record in a Diary of all your daily actions. Divide the diary into 5 headings for each day

What negative triggers I had today
Foods eaten (this can be divide into 3 sections for breakfast ,lunch, evening meal, also include any snacks
Exercise taken
What negative actions I took
What positive actions I could have taken.

This is very important record this information on a daily basis as it keeps it clear in your own mind what you have to do to reverse those negative triggers.

At the end of week 2 review your diary and make a small list of positive actions you will take instead of the negative ones. So if you have had the stressful day at work instead of heading to the food cupboard or eating “junk food” can you carry out some kind of physical activity or any other positive action. Volunteering to support others in positive ways is a beneficial action as it focus your negative triggers to positive ones in helping other people.

As you review your diary make notes on how you can change your eating habits, write down were you could have swapped a food that has a high calorific value for a food contains less calories and therefore increase your weight loss.

Talk to close friends and ask them for suggestions about ways that that they can support you when you have a negative trigger. However don’t try to copy what everybody else suggest they think is the right for you, these are your triggers and what works for 1 person may not necessarily work for you.

What can you do when you have a relapse? and carry out a negative eating action, look ,learn and move on. Don’t carry it with you. The longer you carry that negativity the more likely you are to carry out more negative eating patterns and thus remain in the overweight cycle.

Learn what makes you have negative triggers, replace that with a positive action instead of a poor eating decision and you will start to loose weight. Set yourself regular achievable goals and you will reach your desired result.

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Loosing Weight Tips & Snacking

2007-06-29T00:38:00.000-07:00

Losing weight may not be effortless, but it doesn't have to be complicated. To achieve long-term results, it's best to avoid quick-fix schemes and complex regimens. Focus instead on making small changes to your life's daily routine.

A balanced, healthy diet and sensible, regular exercise are the keys to maintaining your ideal weight. Although nutrition science is constantly evolving, here are some generally-accepted guidelines for losing weight
Consult with your doctor, a dietician, or other qualified health professional to determine your ideal healthy body weight.
Eat smaller portions and choose from a variety of foods.
Load up on foods naturally high in fiber: Fruits, vegetables, legumes, and whole grains.
Limit portions of foods high in fat: dairy products like cheese, butter, and whole milk; red meat; cakes and pastries.
Exercise at least three times a week with intensity exercises

If you decide to snack make sure of the following on the labels

fat-free: less than 0.5 grams (g) of fat per serving
low-fat: 3 g or less per serving (if the serving size is 30 g or less or 2 tablespoons or less, no more than 3 g of fat per 50 g of the food)
light: one-third fewer calories or half the fat of the "regular" version
low-sodium: 140 milligrams (mg) or less per serving (if the serving size is 30 g or less or 2 tablespoons or less, no more than 140 mg of sodium per 50 g of the food)
lightly salted: at least 50 percent less sodium per serving than the "regular" version
reduced: when describing fat, sodium or calorie content, the food must have at least 25 percent less of these nutrients than the "regular" version.

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SAVE YOUR LIFE-LOOSE WEIGHT & EXERCISE

2007-06-28T01:08:00.000-07:00

Regular physical activity, fitness, and exercise are critically important for the health and well being of people of all ages. Research has demonstrated that virtually all individuals can benefit from regular physical activity, whether they participate in vigorous exercise or some type of moderate health-enhancing physical activity. Even among frail and very old adults, mobility and functioning can be improved through physical activity.

Therefore, physical fitness should be a priority for EVERYBODY no matter what your age

Regular physical activity has been shown to reduce the morbidity and mortality from many chronic diseases. Millions of people suffer from chronic illnesses that can be prevented or improved through regular physical activity:

For example in the United States
12.6 million people have coronary heart disease;
1.1 million people suffer from a heart attack in a given year;
17 million people have diabetes; about 90% to 95% of cases are type 2 diabetes, which is associated with obesity and physical inactivity;

Approximately 16 million people have ‘pre diabetes’;
107,000 people are newly diagnosed with colon cancer each year;
300,000 people suffer from hip fractures each year;
50 million people have high blood pressure;
Nearly 50 million adults (between the ages of 20 and 74), or 27% of the adult population, are obese; overall more than 108 million adults, or 61% of the adult population are either obese or overweight.

In a 2003 study, 14 percent of all deaths in the United States were attributed to activity patterns and diet. Another study linked sedentary lifestyles to 23 percent of deaths from major chronic diseases.

For example, physical activity has been shown to reduce the risk of developing or dying from heart disease, diabetes, colon cancer, and high blood pressure. On average, people who are physically active outlive those who are inactive.

Despite the well-known benefits of physical activity, most adults and many children lead a relatively sedentary lifestyle and are not active enough to achieve these health benefits. A sedentary lifestyle is defined as engaging in no leisure-time physical activity (exercises, sports, physically active hobbies) in a two-week period.

So make small changes in your Life-Style add some exercise on a regular basis (see 12 Minutes to Fit & Fabulouse for a easy to start program) eat more healthly and in the long term you will prolong your life.

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Physical Exercise and Good Physical Health

2007-06-27T04:38:00.000-07:00

Participation in regular physical activity— at least 30 minutes of moderate activity on at least five days per week, or 20 minutes of vigorous physical activity at least three times per week—is critical to sustaining good health.

Teenagers should strive for at least one hour of exercise a day. Regular physical activity has beneficial effects on most (if not all) organ systems, and consequently it helps to prevent a broad range of health problems and diseases. People of all ages, both male and female, derive substantial health benefits from physical activity.

Regular physical activity reduces the risk of developing or dying from some of the leading causes of illness in the United States. Regular physical activity improves health in the following ways:

Reduces the risk of dying prematurely from heart disease and other conditions;
Reduces the risk of developing diabetes;
Reduces the risk of developing high blood pressure;
Reduces blood pressure in people who already have high blood pressure;
Reduces the risk of developing colon and breast cancer5;
Helps to maintain a healthy weight;
Helps build and maintain healthy bones, muscles, and joints;
Helps older adults to become stronger and better able to move about without falling;
Reduces feelings of depression and anxiety; and
Promotes psychological well-being.

Regular physical activity is associated with lower mortality rates for both older and younger adults. Even those who are moderately active on a regular basis have lower mortality rates than those who are least active.

Regular physical activity leads to cardiovascular fitness, which decreases the risk of cardiovascular disease mortality in general and coronary artery disease mortality in particular. High blood pressure is a major underlying cause of cardiovascular complications and mortality. Regular physical activity can prevent or delay the development of high blood pressure, and reduces blood pressure in persons with hypertension.

Regular physical activity is also important for maintaining muscle strength, joint structure, joint functioning, and bone health.22 Weight-bearing physical activity is essential for normal skeletal development during childhood and adolescence and for achieving and maintaining peak bone mass in young adults. Among post-menopausal women, exercise, especially muscle strengthening (resistance) activity, may protect against the rapid decline in bone mass.

However, data on the effects of exercise on post-menopausal bone loss are not clear-cut and the timing of the intervention (e.g., stage of menopausal transition) can influence the response.

Regardless, physical activity including muscle-strengthening exercise appears to protect against falling and fractures among the elderly, probably by increasing muscle strength and balance.22 In addition, physical activity may be beneficial for many people with arthritis.

Regular physical activity can help improve the lives of young people beyond its effects on physical health. Although research has not been conducted to conclusively demonstrate a direct link between physical activity and improved academic performance, such a link might be expected. Studies have found participation in physical activity increases adolescents’ self-esteem and reduces anxiety and stress.

Through its effects on mental health, physical activity may help increase students’ capacity for learning. One study found that spending more time in physical education did not have harmful effects on the standardized academic achievement test scores of elementary school students; in fact, there was some evidence that participation in a two-year health-related physical education program had several significant favorable effects on academic achievement.

Participation in physical activity and sports can promote social well-being, as well as good physical and mental health, among young people. Research has shown that students who participate in interscholastic sports are less likely to be regular and heavy smokers or use drugs, and are more likely to stay in school and have good conduct and high academic achievement.

Sports and physical activity programs can introduce young people to skills such as teamwork, self-discipline, sportsmanship, leadership, and socialization. Lack of recreational activity, on the other hand, may contribute to making young people more vulnerable to gangs, drugs, or violence.

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