tag:blogger.com,1999:blog-84519100436002280702024-02-08T12:12:11.421-08:00Weightloss EnlightenmentChange your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comBlogger99125tag:blogger.com,1999:blog-8451910043600228070.post-12102452426890122772013-01-13T16:42:00.000-08:002013-01-13T23:51:50.983-08:003 Vegetables That Lower High Blood PressureWhen your doctor tells you that you have a high blood pressure or hypertension, it signals that your health is at risk. Hypertension exposes you to heart diseases and stroke. These two belong to the top three conditions that kill many Americans annually.<br />
<b>How Do You Know That You Have High Blood Pressure?</b><br />
A simple blood pressure test done by a doctor or nurse will determine if you have high blood pressure or not. Or if you have a device to check it at home, you can do that too. A reading below 120/80 is considered the normal blood pressure.<br />
Once your blood pressure hovers over the 120/80-139/89 level, then you have what is called prehypertension. You don't have high blood pressure yet, but unless you take steps to lower it, then your chances of having it will increase in the future.<br />
Finally, if you reach the 140/90 level and above, then you already have high blood pressure. You should now take serious steps to normalize it. Otherwise, you run the risk of suffering from heart diseases and stroke, as we mentioned earlier.<br />
<b>How Can You Lower Your Blood Pressure?</b><br />
Changing your diet is one of the first steps you should take to lower your blood pressure. This is especially the case if you are accustomed to eating foods that are high in fat and cholesterol since these two things contribute a lot to having hypertension.<br />
There's a diet plan called DASH which stands for "Dietary Approaches to Stop Hypertension". This diet plan involves eating foods that are low in saturated and total fat, and cholesterol. Also, people under this plan are required to eat whole grains, fish, poultry, fruits and vegetables, among other healthy foods.<br />
<b>Eating Fruits and Vegetables to Combat Hypertension</b><br />
Eating fruits and vegetables is one of the most effective ways of dealing with high blood pressure. Why? Because these foods are effective in flushing cholesterol out of your system. Aside from that, they do not contain cholesterol. Thus, you don't add more cholesterol to your body when you eat fruits and vegetables.<br />
<b>Vegetables that are Effective Vs. Hypertension</b><br />
If you're looking for vegetables that should be a part of your diet, then refer to the list below.<br />
<ol>
<li>Spinach - this green leafy vegetable is a rich source of fiber which helps flush out cholesterol from your blood stream. High cholesterol levels contribute to hypertension because it clogs your arteries, making your heart work harder to pump more blood through these narrow arteries.</li>
<li>Sweet potatoes - are also a good source of fiber so always have them on your menu to counter hypertension.</li>
<li>Tomatoes - are rich in potassium. Although the relation between potassium and lower blood pressure is only suggested and not completely established, potassium-rich foods such as tomatoes are still widely considered to prevent hypertension and stroke.</li>
</ol>
<b>How You can Fight Hypertension Effectively</b><br />
Of course, it isn't enough that you just eat healthy in the hopes that it will lower your blood pressure. You should also combine it with regular exercise and healthy living to maximize your chances of putting up a better fight against hypertension.Change your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comtag:blogger.com,1999:blog-8451910043600228070.post-73229839217462121702013-01-13T09:40:00.000-08:002013-01-13T23:53:04.907-08:00Junk Food Equals Junk Skin<div id="body">
Junk food is not the be all and end all when it comes to taste. It is food that has been processed to the extreme and is now an American way of life. It is a common term used for any food item that is perceived to be unhealthy and has low or poor nutritional value.<br />
Generally, a junk food is given a very attractive appearance by adding food additives and colors to enhance flavor, texture, appearance, and increasing long self life. Of course, it is also readily available at restaurant chains across the country in the form of French fries, chicken nuggets, shakes, soda, etc.<br />
However there is an organization called "Parents Against Junk Food" which is a nonprofit organization with a simple mission: Stop the Sale of Junk Food in America's Schools.<br />
It is widely believed that junk food does not contain the essential fatty acids that the body requires to keep its largest organ, the skin, healthy. It is recommended that food supplements in the form of vitamins should be taken daily if the habit cannot be broken.<br />
The body will also be lacking in proteins, fiber and other nutrients required for a healthy diet, and the consumption of products considered junk food has been associated with many health problems including obesity, heart disease, Type 2 diabetes and dental cavities.<br />
Similarly, breakfast cereals are often regarded as healthy but may have high levels of sugar, salt and fat. The offspring of rats fed fatty, processed food had high levels of fat in their bloodstream and around major organs even after adolescence.<br />
Nutritionists, doctors, and other health advocates often work to educate people about junk food, encouraging them to eat well balanced diets which contain a high proportion of healthy foods. These professionals almost unanimously hold the view that there are no good foods and bad foods, only good diets and bad diets.<br />
The number of obese or overweight children in Britain aged between two and 15 has risen to about 30% in recent years. Changing your diet and taking exercise is a step in the right direction and as you replace fat with muscle, your clothes will become looser and your body firmer, but your weight may not change (muscle weighs more). In fact, the needle on the weight scale might not turn at all, but the heads of friends probably will. To lose weight, you've got to junk that junk food.<br />
We all know that junk food is cheap and easy compared to quality raw materials (fresh veggies, organic meat, milk, fruit). For better or for worse (mostly worse), junk food is now available all over the world.<br />
Apart for obesity, the other huge effect that bad eating habits bring on is skin rashes, eczema and psoriasis. It is reported that 25% of children under the age of five now suffer from eczema compared with less than 3% 50 years ago before junk food was so prevalent.<br />
To combat these skin problems one of the latest discoveries is that the natural oil found in crocodile fat heals most forms of eczema in children within a few weeks. However is it not easy to get hold of and few pharmacies stock it.<br />
The answer of course is to change your diet as junk food equals junk skin.</div>
Change your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comtag:blogger.com,1999:blog-8451910043600228070.post-21810906681118096592013-01-10T16:17:00.000-08:002013-01-10T22:26:16.632-08:004 Diet MythsThere's nothing better we can do for ourselves than to become healthy through proper nutrition, but most people don't even come close to eating a healthy well-balanced diet.<br />
<br />
As a matter of fact, many people who think they're eating healthy really are victims of our society's 4 diet myths. These myths are propagated by fad diets that advise cutting out essential nutrients that your body needs to function properly. <br />
<br />
Myth 1:<br />
Certain Food Groups Should Be Eliminated<br />
<br />
Many fad diets emphasize the elimination of certain food groups or eating primarily only one or two food groups. Your body needs a balanced diet that supplies you with the diverse nutrients that will keep you healthy. Your body needs water, vitamins, protein, fat, minerals, energy (carbohydrates), fiber, and oxygen. Eating a diet rich in fruits, veggies, grains, nuts, and seeds will help you rebuild your immune system, which will in turn help you to stay healthy.<br />
<br />
Myth 2:<br />
You Have To Eat Meat To Get Enough Protein<br />
<br />
Your body needs 30 grams of protein each meal. Meat and dairy products are very high in sodium and fat. Fruits and vegetables have at least one gram of protein in them. <br />
<br />
Myth 3:<br />
Eliminate Fat From Your Diet<br />
<br />
Your body needs 50 grams of fat each day. You don't want to eliminate fat completely from your diet because it helps your joints and muscles work smoothly. <br />
<br />
Myth 4:<br />
You Have To Go Hungry To Lose Weight<br />
The average woman should never eat less than 1,200 calories/day and the average man should never eat less than 1,800 calories per day.<br />
<br />
If you feed your body natural foods, then you'll have no need to go hungry. You can pretty much eat all the fresh fruits and vegetables you want, and it will not adversely affect your weight. In order to maximize the nutritional value of your foods eat them in as natural a state as possible. Avoid chemicals, especially those found in water. Fluoride, for example, is a poison.<br />
<br />
Although as a treatment for teeth it can prevent cavities, it does no good to ingest it, but rather acts as a poison in your body. <br />
<br />
Conclusion<br />
By getting back to nature and the foods your body was designed to run on, you can stay fit, maintain an optimal weight and build up your immune system so that you live a longer, more energetic life.Change your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comtag:blogger.com,1999:blog-8451910043600228070.post-70890073208408529682013-01-08T16:37:00.000-08:002013-01-10T22:26:40.950-08:00How Do Low Carb Diets Work?<h2 class="SubHeader">
Losing Weight Quickly</h2>
<div class="Step">
Low carbohydrate diets are very popular with people who want to lose weight quickly. For some, the weight will stay off, but for others, low carb diets are as much of a problem as any other diet. Low carb diets generally follow this rule: no starches, no sweets, limited fruits and vegetables and all the meat (including fish and poultry), eggs and cheese you can handle. The idea behind low carbohydrate diets is that by eating less starch and more protein, the body will fuel itself on fat and will burn the fat cells faster. Unfortunately, like many best laid plans, this type of diet frequently results in lost muscle rather than simply lost fat. Losing lean muscle is not a great idea because muscle is metabolically active and it burns calories all the time, even during a resting state. So, if the amount of muscle is reduced, the body needs fewer calories each day, which makes it difficult to maintain your weight when you go off the diet.<br />
<br />
<h2 class="SubHeader">
An Incomplete Diet</h2>
<div class="Step">
Too much protein puts an incredible load on the kidneys, sometimes resulting in kidney disease and failure. The low carb, high protein diet can be a problem, particularly if you already have kidney problems. Because these diets involve reducing the intake of fruits and vegetables, they actually reduce the nutritional value of the foods eaten, creating vitamin deficiencies that put incredible strain on the body and over time, can cause disease: namely heart, kidney, bone and liver diseases. To put it frankly, low carb diets are incomplete diets. It would be much wiser to simply reduce the portions of all of the foods we eat and move more, causing the lean muscle mass to consume more calories, thereby forcing the body to lose weight. </div>
<h2 class="SubHeader">
Simple and Complex Carbohydrates</h2>
<div class="Step">
Low carbohydrate diets are generally known for reducing the amount of insulin needed by the body, but the problem is that most people trying these diets are not aware that there are two kinds of carbohydrates, simple and complex. The simple carbs (sugars) are the ones that need to be reduced in order to reduce the amount of insulin needed. Complex carbs (starches) such as bread, root vegetables like potatoes, brown rice, corn, peas and beans are beneficial to maintaining good health and nutrition as they cause the body to use its insulin more wisely. Low carb diets frequently cause the dieter to reduce both types of carbs rather than just the simple ones. Some of these diets do not prohibit the eating of carbs but they do reduce them to unhealthy levels. Technically, the main benefits of low carb diets is that they cause the dieter to reduce the consumption of high caloric foods such as cake, cookies, candy and other sweets, the reduction of which will cause weight loss anyway. The best suggestion would be to continue to eat starchy carbs and simply reduce the high sugar foods in the diet. </div>
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Change your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comtag:blogger.com,1999:blog-8451910043600228070.post-7826811872056301072013-01-07T15:58:00.000-08:002013-01-10T22:48:37.399-08:00Two Recipes for Chicken and Beef (Protein Source)Two Recipes for (Chicken and Beef)<br />
<br />
Not all of us are on a super hardcore intense fitness trainers, but we still watch what goes in our mouths, and care about what we eat. And of the same token, it can be said that we're all equally concerned about getting enough protein in our diets; especially if we're weight training.<br />
<br />
The benefits of protein include metabolism boosting, lean muscle, possible fat loss (that comes from boosting metabolism), increased energy... I could go on. However, the same old plain chicken breast, bland egg-whites, and boring fish gets tiresome. This is where I come in. I have 2 recipes for 5 different kinds of protein sources. Use this as a way to spice up your diet, and the healthy foods you've come to know and love. <br />
<br />
Chicken:<br />
<br />
Five-Spice Chicken <br />
2 tbsp (25 ml) lemon juice<br />
2 tsp (10 ml) liquid honey<br />
1 tsp (5 ml) five-spice powder<br />
8 chicken pieces <br />
<br />
In large bowl, whisk together lemon juice, 1 tbsp (15 ml) vegetable oil, honey, five-spice powder and 1/4 tsp (1 ml) each salt and pepper. Remove skin from chicken if desired. Add chicken to marinade, turning to coat; let stand for 5 minutes.<br />
<br />
In ovenproof skillet, heat 1 tbsp (15 ml) vegetable oil over medium-high heat; brown chicken, in batches and adding more oil if necessary. Drain fat from skillet.<br />
<br />
Return all chicken to skillet. Roast in 425ºF (220ºC) oven until juices run clear when chicken is pierced.<br />
<br />
Calories: 850<br />
Protein: 182<br />
Fat: 31<br />
Carbs: 14<br />
<br />
Beef:<br />
<br />
Steak Diane<br />
1 pound sirloin steak<br />
1/2 teaspoon salt<br />
1/8 teaspoon pepper<br />
1 tablespoon olive oil<br />
1 onion, thinly sliced<br />
1 (8-ounce) package sliced button mushrooms<br />
2 (5-ounce) packages prepared fresh green beans<br />
2 tablespoons Worcestershire sauce<br />
1/2 teaspoon dry mustard powder<br />
2 tablespoons lemon juice<br />
1 cup beef broth<br />
2 tablespoons cornstarch<br />
2 tablespoons chopped fresh parsley<br />
<br />
Trim excess fat from steak, cut in half, and cut across the grain (or perpendicular to the lines in the meat), into 1/2-inch strips. Sprinkle with salt and pepper. In heavy skillet add olive oil; add the steak strips and stir-fry until brown, about 3 to 4 minutes. Remove meat from skillet with slotted spoon to a plate.<br />
<br />
To drippings remaining in skillet, add onion and garlic; stir-fry until crisp-tender, about 3 to 4 minutes. Add mushrooms and green beans; stir-fry for 3 to 5 minutes longer. In small bowl combine Worcestershire sauce, mustard powder, lemon juice, beef broth, and cornstarch. Add to skillet and bring to a simmer.<br />
<br />
Return meat to skillet; bring back to a simmer and cook for 4 minutes longer, until meat and vegetables are tender. Sprinkle with parsley and serve.<br />
<br />
Calories: 1380<br />
Protein: 133<br />
Fat: 74<br />
Carbs: 40Change your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comtag:blogger.com,1999:blog-8451910043600228070.post-88419452728861211212013-01-06T12:13:00.000-08:002013-01-10T22:27:27.367-08:00Dieting for Dummies<div style="color: silver;">
<span style="font-family: arial; font-size: 85%;"><span style="font-size: 180%;"><b>W</b></span>inter sucks, but luckily it doesn't last forever. Soon, the glaciers will recede, the wooly mammoths and yaks will migrate north to frostier climes, and we can all emerge from our caves, blinking into the spring sunlight. But wait, what's that underneath our fur pelts? Uh oh... looks like we've put on a few extra pounds of flab this winter. Did I say a few? I know some people who put away enough pie, cookies, cake, and pastry over the holidays to see them through any African famine with ease. Then when the spring thaw arrives, the panic sets in. Eek! I've got to lose this weight fast! After all, none of us wants one of those paparazzi types to catch us looking flabby in a swimsuit and plaster it all over the cover of the National Enquirer. </span></div>
<div style="color: silver;">
<span style="font-family: arial; font-size: 85%;"><b>C</b>onfusion quickly follows panic. What type of diet should I use? Which infomercial gadget should I buy, maybe the electro-stim pads that stick to my tummy and work the same as doing ten million sit-ups a day? The fact is that the average American, as smart as they may be about their career or how many questions they can answer right on Who Wants to be a Millionaire, is clueless as to how to go about losing fat. For their edification, I have compiled a brief list of basic facts to put them on the right path and melt the fat away. I call it <b>Dieting for Dummies.</b> </span></div>
<span style="color: silver; font-family: arial; font-size: 85%;"><b><span style="font-size: 130%;"><span style="font-size: 180%;">S</span>tarving is not the answer.</span></b></span><br />
<span style="color: silver; font-weight: bold;"><br /></span><span style="color: silver; font-family: arial; font-size: 85%;"><b>T</b>his is a particularly difficult concept for women to comprehend, because their main role models for "weight management" are anorexic/bulemic models and actresses with sunken eyes and ribs you could play the xylophone on. As I've attempted to hammer home many times in the past, going too long without eating only slows down the metabolism further. On top of that, most people can only starve so long before they break down and eat everything in the house. It's usually at night, too, so that means they'll be going straight to bed to let all that food turn into more fat. Athletes and bodybuilders have been doing it the right way for years, eating moderate meals every two to three hours. They also eat an amount of calories that the average person would think excessive, yet amazingly they are lean and muscular. If you want to rev up a sluggish metabolism, eating is the answer, not starving. </span><br />
<br />
<span style="color: silver; font-family: arial; font-size: 85%;"><b><span style="font-size: 130%;"><span style="font-size: 180%;">F</span>ind your fine line of caloric intake<br /></span></b></span><span style="color: silver; font-family: arial; font-size: 85%;"><b>T</b>he most simple mathematical equation possible for understanding fat loss is: you must burn more calories than you take in. But you must be careful not to have the balance too lopsided. Without enough calories, you will lose muscle tissue, and your metabolism will slow down in an attempt to keep you ticking just a little longer. Parrillo's Diet Trac sheets and software can help you find out how many calories you take in, and by using the Bodystat calipers, you can easily monitor how much fat and muscle you are losing or gaining. Remember, scale weight is not a reliable indication of what is really happening. You need to know how much lean mass versus fat you have as your fat loss journey progresses to adjust your calories accordingly.<br /></span><br />
<div style="color: silver;">
<span style="font-family: arial; font-size: 85%;"><b><span style="font-size: 130%;"><span style="font-size: 180%;">D</span>on't skimp on cardio.</span></b> </span></div>
<div style="color: silver;">
<span style="font-family: arial; font-size: 85%;"><b>F</b>or too many of us, the only cardio we get these days is lifting up the sofa cushions looking for the remote to the DVD player. We are also bombarded with commercials for Jenny Craig and Slim Fast that delude us into thinking dieting is all we need to do to lose fat. Sorry, but it just ain't that easy. You have to do cardio, and do it faithfully. John Parrillo pioneered the concept of doing cardio on an empty stomach for best fat-loss results, which is now universally accepted. You need to get your heart rate elevated to the point where holding a conversation would be very difficult, and keep it there for at least thirty minutes. Do this 3-6 times a week along with a clean diet, and the lipolysis really kicks in. </span></div>
<div style="color: silver;">
<span style="font-family: arial; font-size: 85%;"><b><span style="font-size: 130%;"><span style="font-size: 180%;">L</span>ifting weights isn't just for getting big muscles.</span></b> </span></div>
<div style="color: silver;">
<span style="font-family: arial; font-size: 85%;"><b>T</b>ry telling the average soccer mom with too much junk in her trunk that weight training is going to help her lose bodyfat, and she'll chuckle until her butt cheeks and roll of belly fat shake like Jello. How preposterous! The fact is, weight training and adding a little muscle mass not only improves any woman's overall shape and curves, but muscle is very metabolically demanding. It burns calories just sitting there. This is partly why bodybuilders with extreme amounts of muscle mass can get away with eating more than their share of junk (follow the Mr. Olympia competitors to the post-contest banquet sometime and you'll see what I mean) and still not gain much bodyfat. As for the silly fear that they might wake up one morning accidentally looking like Dorian Yates, get real girls - not in your wildest dreams.</span></div>
<div style="color: silver;">
<span style="font-family: arial; font-size: 85%;"><b><span style="font-size: 130%;"><span style="font-size: 180%;">D</span>on't go nuts on "fat-free" and "sugar-free" items.</span></b> </span></div>
<div style="color: silver;">
<span style="font-family: arial; font-size: 85%;"><b>W</b>ow! Those Wow! Chips only have a third of the fat as regular potato chips! I guess it's okay to eat ten times as many, then. Sure, it's okay if you want to get even fatter. Another common mistake is that people don't read the food labels very closely. If they did, they'd be horrified to discover that often fat-free foods are loaded with sugar, and sugar-free foods are full of fat. Think about it. A bucket full of fat trimmings from pork chops is sugar free. A bucket full of table sugar is fat free. Do you think you'll get lean chowing down on those, sparky?</span></div>
<div style="color: silver;">
<span style="font-family: arial; font-size: 85%;"><b><span style="font-size: 130%;"><span style="font-size: 180%;">F</span>orget about "cheat meals".</span></b> </span></div>
<div style="color: silver;">
<span style="font-family: arial; font-size: 85%;"><b>"I</b> deserve this, I ate good all week." Famous last words. It's what someone usually says before putting away a pizza or parking at the dessert section of the local Hometown Buffet. If you're going to indulge in something that tastes like junk, at least make it something like Parrillo's new Hi-Protein pudding that is sugar-free and nearly devoid of carbs. Having your weekly (or in some folk's cases, daily) cheat meal will make your fat loss goals not much more than a faraway dream. This isn't to say, you can never enjoy another treat again, but keep them rare and in moderation. </span></div>
<div style="color: silver;">
<span style="font-family: arial; font-size: 85%;"><b><span style="font-size: 130%;"><span style="font-size: 180%;">U</span>se supplements wisely, not as a crutch.</span></b> </span></div>
<div style="color: silver;">
<span style="font-family: arial; font-size: 85%;"><b>E</b>ver since fat-burning themrogenic products hit the supplement market ten years ago, dieters began relying on them to burn the fat while they slacked off on cardio and didn't eat the way they knew they should. Never think for a minute that any pill is going to take the place of dedication and willpower. Use them if you must, because they can also be a very effective way to boost your concentration and energy levels while training. But the hard work is up to you. No Genie is popping out of those bottles any time soon to grant you three physique wishes. If there were, don't you think I would have asked for arms like Lee Priest's by now? </span></div>
<div style="color: silver;">
<span style="font-family: arial; font-size: 85%;"><b><span style="font-size: 130%;"><span style="font-size: 180%;">P</span>atience is a virtue.</span></b> </span></div>
<div style="color: silver;">
<span style="font-family: arial; font-size: 85%;"><b>Y</b>ou didn't put all that lard on in one day, and you won't take it off in one day either. Don't get discouraged. Burning just a little bit of fat every day will add up over the weeks and months. In today's world we want everything right this second, but you can't rush dieting unless you want to end up losing all your muscle and looking and feeling sickly and weak. You'll get there if you keep doing the right things. Any dummy can lose fat if they understand these few principles. Now get moving! I think I just saw what looked like the sun starting to burn through those gray winter clouds. </span></div>
Change your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comtag:blogger.com,1999:blog-8451910043600228070.post-28783042013143178692013-01-05T10:37:00.000-08:002013-01-10T22:27:41.091-08:00How to Curb Late Night Snack CravingsI don't know about you but sticking to a diet is always hardest at night! Things are done for the day and I'd love to do nothing more than reward myself for another day done with treats from the kitchen. Resist the urge! Try these suggestions on for size!<br />
<br />
1. Healthier Alternatives Celery, small handful of almonds, small glass of skim milk, cup of non buttered popcorn, herbal tea (wegmans has a whole selection of flavored herbal teas - even chocolate strawberry), vitamin shoppe's protein pudding (see my other articles for more suggestions)<br />
<br />
2. Take your mind off of it If you can't sleep yet than do something else that you enjoy. Read a good book, write a blog, seduce your lover ;), take a warm bath, paint your toenails, put on the radio and dance!<br />
<br />
3. Groom Brush your teeth and wash your face. Feeling fresh will make you less likely to eat again<br />
<br />
4. Anticipate Breakfast Try to relax and go to the sleep and know the sooner you go to bed the sooner you will be able to eat breakfastChange your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comtag:blogger.com,1999:blog-8451910043600228070.post-60535976950194433522013-01-03T13:05:00.000-08:002013-01-10T22:28:29.186-08:00Knowledge is Power<span style="font-family: arial; font-size: 85%;"><span style="font-size: 130%;">A</span>s you constantly try to improve yourself and make progress towards the goals you have set, you try to educate your mind and are bombarded with endless and endless amounts of "raw" data on how to reach those goals. What you want to find is a source where it's all tied together and it makes sense. There is so much to learn and sometimes knowing the basics or fundamentals makes it so much easier to digest. The knowledge you acquire empowers you in so many ways. You learn to avoid the pitfalls that have stifled you and prevented you from realizing the things you want to achieve. In this article, I hope to ease some of the painful learning process and pull together some of the meaningful details you have probably seen yet not fully understood how to use. To begin, we all must first decide what goal we are pursuing. For the moment, I will generalize and say that I want to lose weight. The weight I wish to lose is body fat and not lean muscle. Sounds tough? It should and even more so if you don't understand the basics. What are the basics?</span><br />
<span style="font-family: arial; font-size: 85%;"> <b>The basics to losing fat/gaining muscle:</b><br />We all know that in order to lose weight, you must place yourself in a caloric deficit. That means, the number of calories taken in must be less than the calories burned. The calories burned are what is referred to as "basal metabolic rate" (BMR). To determine your basal metabolic rate is extremely difficult. One way to find this is to weigh yourself at the start of a week. Monitor the number of calories taken in for the week. If your weight does not change, the total calories for the week is probably your basal metabolic rate. Of course you may want to repeat this process to nail down an average. Divide this weekly total by 7 and you will know your basal metabolic rate per day! Simple? Knowing your daily basal metabolic rate opens a wealth of knowledge. How you ask? Well say you find that your BMR is 2500 calories per day. </span><br />
<span style="font-family: arial; font-size: 85%;"> Now, you have decided that you want to lose weight. However, you want to maintain lean muscle in the process. To accomplish this you next need to determine your body type. The three scientific body types are: ectomorph, mesomorph, endomorph. An ectomorph has very long limbs, very low body fat, and has a hard time packing on mass. A mesomorph is muscular, has a thick and lean build and has a moderate amount of body fat. An endomorph is heavy set and carries a high amount of body fat that is difficult to reduce. Some of us actually may fall in between these types. Myself, I am an ecto-mesomorph. This is because I have some areas that are muscular and others that have been and are difficult to build. Knowing your body type and your BMR provides several significant things. In the following table, based on your body type and perceived metabolism, a value can be derived: </span><br />
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<tr><td><span style="font-family: arial; font-size: 85%;"> Metabolism</span></td> <td><span style="font-family: arial; font-size: 85%;">Slow </span></td> <td><span style="font-family: arial; font-size: 85%;"> Moderate </span></td> <td><span style="font-family: arial; font-size: 85%;"> Fast</span></td> </tr>
<tr><td><span style="font-family: arial; font-size: 85%;"> </span></td> <td><span style="font-family: arial; font-size: 85%;">(Endomorph) </span></td> <td><span style="font-family: arial; font-size: 85%;"> (mesomorph) </span></td> <td><span style="font-family: arial; font-size: 85%;">(Ectomorph) </span></td> </tr>
<tr><td><span style="font-family: arial; font-size: 85%;">Lost Fat/ Maintain Muscle </span></td> <td><span style="font-family: arial; font-size: 85%;"> 10 </span></td> <td><span style="font-family: arial; font-size: 85%;"> 11 </span></td> <td><span style="font-family: arial; font-size: 85%;"> 12 </span></td> </tr>
<tr><td><span style="font-family: arial; font-size: 85%;">Lose Fat/ Gain Muscle </span></td> <td><span style="font-family: arial; font-size: 85%;"> 13 </span></td> <td><span style="font-family: arial; font-size: 85%;"> 14 </span></td> <td><span style="font-family: arial; font-size: 85%;"> 15 </span></td> </tr>
<tr><td><span style="font-family: arial; font-size: 85%;">Gain Muscle </span></td> <td><span style="font-family: arial; font-size: 85%;"> 16 </span></td> <td><span style="font-family: arial; font-size: 85%;"> 17 </span></td> <td><span style="font-family: arial; font-size: 85%;"> 18 </span></td> </tr>
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<span style="font-family: arial; font-size: 85%;"><br /><br /> To interpret the table, assume you weigh 180 lbs., and have a fast metabolism. Using the table above, to lose body fat, you would simply multiply your body weight by 12. The result, 2160, is the number of total calories per day that you would consume to reduce body fat. This number has very little meaning without knowing that each gram of carbohydrate or protein equals 4 calories and each gram of fat equals 9. A 180 lbs. bodybuilder in a pre-contest 2160 calories diet who has been instructed to achieve a dietary 10-30-60 fat/carbs/protein ratio, would need to consume 24 grams of fat (2160 * .10 / 9), 162 grams of carbs (2160 * .30 / 4), and 324 grams of protein (2160 * .60 / 4).</span><br />
<span style="font-family: arial; font-size: 85%;">Each nutritional component multiplied by the recommended daily percentage and divided by the number of calories per gram, provides its total grams per day. Once you have mastered these formulations, you can easily adjust your daily consumption percentages with ease! Now, having realized that your BMR was 2500 calories per day and to achieve you goal, you must adhere to a 2160 calorie diet, means you will incur a 340 calorie per day, 2380 per week deficit. </span><br />
<span style="font-family: arial; font-size: 85%;">This allows you to know how much cardio to incorporate when you exceed your daily goals due to unexpected binges! To find success in any dietary scheme, you need to know "what" your consuming and how much to consume. The calculations above give you all the information you need. However, it can be confusing when deciding what foods to include and what to avoid. Personally, I feel it is important to eat healthy foods for the most part. Quality or nutritionally fulfilling food groups provide larger portioning. Eating things like, pizza, pie, cake, etc. can quickly result in exceeding your daily totals. Next time you get the opportunity, check out: <a href="http://www.fatcalories.com/">http://www.fatcalories.com</a>. This site provides the nutritional values of several fast food menus. You will surely be surprised when you see the high numbers of saturated fat in most fast food! Also, the USDA provides an interface to a database containing detailed nutritional values of just about any food you can think of. The address is: <a href="http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl">http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl</a>. </span>Change your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comtag:blogger.com,1999:blog-8451910043600228070.post-38352540039631317172013-01-02T10:33:00.000-08:002013-01-10T22:29:05.322-08:00HAPPY NEW YEAR! How to Avoid Fad Diets Like The Cabbage Soup DietThe American Heart Association recommends adopting healthy eating habits permanently, rather than impatiently pursuing quick diets in hopes of losing unwanted pounds in a few days through fad quick weight loss plans. Many of these fad diets, such as the notorious and outright silly Cabbage Soup Diet, will undermine your health, cause physical discomfort, abdominal discomfort and flatulence (gas), and lead to the ping-pong effect of gaining weight soon after losing it. In other words the risks aren't worth the rewards.<br />
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1. First, one food or one type of food is generally overemphasized with fad quick weight loss diets. They violate the first principle of good nutrition which is to eat a balanced diet including a variety of foods.<br />
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2. Also, because no one food has all the nutrients needed for good health, these diets can result in a lot of health problems. One such diet is the Cabbage Soup Diet. This so-called fat-burning soup is eaten mostly with fruits and vegetables. The diet supposedly helps heart patients lose 10-17 pounds in seven days before surgery. Even if the weight loss claim were true, all the damage due to a lack of many essential nutrients would far outweigh (pun intended) the benefits of losing the weight. Pixies, elves and fairies, or even cabbages, can't create magical weight loss. That's why you should eat moderate amounts from each of the food groups rather than cutting out everything but a cabbage and water.<br />
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3. These crazy diets also ignore another important principle of good nutrition which is that eating should be enjoyable.. These diets are so monotonous and boring that it's almost impossible to stay on them for long periods. Consider a week on the Cabbage Soup Diet. By mid week crawling bugs would look good. If you make it to Sunday you might die of a heart attack before you ever again tasted real food.<br />
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4. Boredom isn't the only reason fad diets aren't good ones. Most don't talk about exercise, such as aerobics for 30 minutes a day every day. While doing nothing can lead to heart problems, exercise is a major element of maintaining proper weight. When a diet includes no need for a workout, run the other way. Quick weight loss is possible. But if a program sounds too good to be true, it is.Change your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comtag:blogger.com,1999:blog-8451910043600228070.post-77831869623785655852012-12-28T10:42:00.000-08:002013-01-10T22:30:37.897-08:00How to Follow Michael Phelps 12,000 calorie dietShortly after the Olympics , news of swimming star Michael Phelps Diet was released . It had been reported that the swimmer maintains a 12,000 calorie / per day diet. It is perfectly healthy to eat this many calories per day as long you spend the time to work them off. Phelps spends hours a day conditioning his body. It is estimated that he burns 1000 - 2000 calories per hour in the pool. To put it short Michael Phelps is a calorie burning machine.<br />
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1. BREAKFAST Breakfast fuels your day and is definitely the most important meal . You will need to consume 4,000 calories to be like Mike during breakfast time .Reportedly Michael's breakfast consists of two cups of coffee , three fried egg sandwiches , 1 5-egg omelet , 3 slices of french toast , 1 bowl of grits and 3 chocolate chip pancakes. You will need to follow this up with at least 1 hour of swimming or running.<br />
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2. LUNCH Lunch consists of another 4,000 calories . For lunch Phelps drinks 1,000 calories in energy drinks , 1 pound of pasta , and two ham/cheese sandwiches. As you can see so far Phelps consumers huge quantities of food per meal . It is very important that he follows up his meals with exercise. Following this meal you will need to swim , run or lift weights for about 1.5 - 2 hours.<br />
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3. DINNER For the final 4,000 calories of the day . Phelps will consume 8 slices of pizza , another pound of pasta and 1,000 calories worth of energy drinks. This meal should be followed up by another 1.5 - 2 hours of physical exercise.Change your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comtag:blogger.com,1999:blog-8451910043600228070.post-42839790047402005522012-12-18T21:21:00.000-08:002013-01-10T22:30:48.952-08:00Biggest Loser Diet and Exercise PlanIf you've ever watched The Biggest Loser on NBC, you probably noticed that they lose a lot more weight than the recommended 1-2 pounds per week. You might also be curious as to how they achieved such a fast paced weight loss so that you can create your own Biggest Loser diet and exercise plan.<br />
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1. The main problem when trying to follow the Biggest Loser plan or any diet from a reality show is that you have a life. Try this exercise: quickly make a mental list of all the responsibilities you have to tend to each day. Dropping the kids off at school, attending school yourself, work, homework, housework, cook dinner, grocery shopping, fix the car, mow the lawn and I bet you could come up with a bunch more.<br />
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2. When someone goes onto one of these reality shows to lose weight, they temporarily leave their lives behind and live with everyone else who is on the show. That means they don't go to work, drop the kids off at school or go to the store. A big chunk of the day is planned by the producers in order to achieve the maximum amount of weight loss. They wake up, eat, exercise, eat, exercise, eat, exercise and finally go to sleep.<br />
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3. Going back to the list of tasks you have to accomplish each day, how much time do you have left for exercise? If you're lucky, maybe an hour. A huge part of weight loss is exercise and if you only have an hour each day to do it, the weight will come off in a slow but steady manner. If you're on a reality show, your whole day revolves around exercise. Each team has a personal trainer which gives contestants a lot of one on one attention. Do you have your own personal trainer?<br />
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4. The other part of weight loss is a healthy, calorie restricted diet. While you're at work or school, what do you usually eat? Do you go for some fast food or a sit down restaurant? Do you prepare your own meal the night before? Do you eat an unhealthy snack? When you're on a reality show, you get all your meals prepared for you. A chef, who works closely with a dietician, makes sure that each meal tastes good and is extremely healthy (or sometimes just low calories). Do you have this kind of service at home?<br />
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5. At the end of the show when everyone goes back to their regular lives, they all stress out about picking up their old habits. It's hard to go back to normal after being pushed by a personal trainer and fed by a chef. A lot of them will gain the weight right back because if they aren't told when to exercise and how to cook, they simply don't do it. Another show, Celebrity Fit Club on VH1, is based on the same principle: get overweight people on the show and teach them how to lose weight. If you've seen more than a few seasons, you'll realize that a lot of the contestants are back season after season, meaning that they aren't keeping the weight off. This is because they can't stick to the changes once the pressure to lose weight through competition isn't there anymore.<br />
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6. Most of these shows now sell diet plans. These diet plans are nothing different than what you're already doing. Buying one of these plans won't help you lose weight as fast as the contestants on the show because you don't have access to the same resources. Sticking to a sensible diet and exercise plan will yield the best results for you.Change your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comtag:blogger.com,1999:blog-8451910043600228070.post-15131242571276661322012-12-13T22:02:00.000-08:002013-01-10T22:32:04.424-08:00MuscleTech Leukic Review<img src="http://www.supplementcritic.com/leukic.jpg" /><br />
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I have been taking leukic for two weeks staked with whey protein and cell-tech, and I have been gaining 3 pounds of hard muscle. Leukic is not the fastest way to build muscle but it`s the definatly working so well. Using this product I definatly have more strength and I am also so much leaner . You can definatly gain high quality pounds of muscles if you trust it but protein and creatin are required.Excellent product!<br />
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Team MuscleTech researchers have been working tirelessly for over 10 years in search of the world's first 100% pure anabolic formula. A formula so powerful that in just one serving it could bypass the hormone/receptor anabolic mechanism and trigger muscle anabolism all on its own. A formula so potent it could stop muscle catabolism and protein breakdown in its tracks. That formula has arrived. It's called LEUKIC, and it's redefining the way you build muscle and increase strength and performance. The Formula Hormones are involved in building muscle when they bind to receptors. The receptors then send a signal to the inside of the muscle fibers, telling them to grow. However, when you elevate one hormone, you cause others to increase or decrease, creating a hormonal mix that may work for a day but set your body back by weeks and even months through what scientists call the "negative feedback loop mechanism." Team MuscleTech researchers, however, have bypassed this hormonal loop. By activating the enzymatic complex responsible for transmitting the body's most powerful anabolic signal without elevating or decreasing hormonal levels, LEUKIC achieves what no other product can - 100% pure anabolism for hard, dense, permanent muscle growth. LEUKIC activates the anabolic signals that hormones normally activate, without actually manipulating hormones themselves. This makes LEUKIC the most effective, powerful, and purely anabolic compound in existence. With one serving, you can immediately turn on the anabolic muscle building process and turn off catabolism. And you can do it any time you want, because LEUKIC works all the time, every time. This leads to gains in permanent, high-quality, dense muscle growth without any negative androgenic side effects - no water retention, no bloating, no receptor downgrade, and no temporary gains. Leukic reviews. Leukic supplement.Change your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comtag:blogger.com,1999:blog-8451910043600228070.post-32847672349433481052012-12-07T07:55:00.000-08:002013-01-10T22:34:10.761-08:00Foods that Help you Stay HealthyIf is important to keep your system built up during the flu season. It may be only a matter of making sure you are eating nutrient-packed meals. It has been proven that certain foods protect they body against illness. Best of all these foods taste great.<br />
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Fresh fruits and vegetable are filled with life giving nutrients and healing vitamins. The less cooking that is done to fresh vegetables, the better the nutrients are preserves. Eat fresh fruit instead of sugar filled junk foods.<br />
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Butternut squash, pumpkin, sweet potatoes, spinach and broccoli are filled with beta-carotene. <br />
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Spinach legumes, peanuts, whole grains, leafy green vegetables, eggs and milk are filled with vitamins, folate and b12. </div>
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Oranges, grapefruit, strawberries, green peppers and cabbage are filled with vitamin C. </div>
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Peanuts, sunflower seeds, eggs, spinach, whole grains, vegetable oils, and poultry are filled with vitamin E. </div>
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Fish, poultry, beef, pork, eggs, cheese, milk, peanut butter and whole grains are filled with zinc. </div>
Change your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comtag:blogger.com,1999:blog-8451910043600228070.post-20924424017293427912012-12-05T09:25:00.000-08:002013-01-10T22:34:53.823-08:00Protein and Endurance SportsEndurance Sports are like music concerts. They start at a low key, setting a steady rhythm and culminate into a crescendo that enthralls the spectator and the athlete. And not unlike an orchestra, endurance demands a flawless performance from every organ, testing the limits of their resilience. As each system, conducted by the human will, endures a pace bordering on fatigue, the athlete begins to hear music from the heart. What’s often neglected, and considered unnecessary, in endurance sports is a high-protein diet that can expand the aerobic capacity and power the performance.<br />
To sustain effort and delay fatigue, the body needs an adequate supply of oxygen and fuel without accumulating waste products, acids or heat. Greater the intensity of the workout, greater is the efficiency required. The capacity of the cardiovascular and respiratory systems, the fuel stores in the muscle, the hepatic and renal support systems must all expand exponentially to perform in endurance sports. If any of these prerequisites are not met, the internal milieu becomes uncomfortable. Metabolism slows down, to allow excretion of wastes, acids and heat, as fatigue sets in. The aerobic stress of endurance sports provides the necessary stimulus for growth and development. The body is ready to build. All that is needed are the building blocks-the Proteins.<br />
Given an adequate and appropriate supply of proteins, the body remains in a state of positive nitrogen balance. Sufficient protein consumption, along with a high-energy diet also influences the carbohydrate and fat metabolism. In the well-fed state, with sufficient physical activity, dietary proteins stimulate the simultaneous release of the growth hormone and insulin. The combined hormonal influence redirects dietary carbohydrate and fat to the aerobic muscle fibers where they are stored as fuels for exhausting workouts. The consequent increase in muscle stores of glycogen and lipid allows sustained activity for a longer time. With enough proteins, the lean body mass, stamina and performance increase throughout the training program.<br />
Proteins and amino acids also directly supply between 1 to 6 % of the energy needs during a workout. The proportion of energy derived from proteins increases with the intensity of the exercise. Given their role in bodybuilding, proteins are too important to be used as fuel and attempts should be made to minimize this percentage. Studies by Bowtell and Tarnopolsky, report that a high-energy (carbohydrate) diet, when combined with an ample protein intake and hydration, has a protein sparing effect under aerobic conditions. However, when the protein intake is inadequate, the high-energy diet fails to protect proteins from being used up as fuel. Therefore, endurance athletes need to ensure high levels of protein intake not only to supply amino acids for growth, but also to make sure that the amino acids don’t get burnt up as fuel.<br />
Endurance athletes need proteins but do they need protein supplements? The answer, till recently, was negative for recreational and modest athletes. Protein supplements were advised only for professional athletes and for sportspersons with a diet deficient in proteins. However, these recommendations, based on a parameter called ‘nitrogen balance’, have often been questioned. Young and Bier propose that there exists a subtle state of protein deficiency, called the ‘accommodative’ state, where an inadequate protein intake is masked by the breakdown of body proteins. Measurements based on nitrogen balance do not take the accommodating state into account and are therefore are not accurate enough to calculate protein requirements. Mark Tarnopolsky, in a recent review on Protein Requirements in Endurance Athletes, also raises similar questions.<br />
Epidemiological studies, by McKenzie and others, also suggest that the dietary protein intake of up to 20% of athletes may be below levels recommended for sedentary individuals. Then there is always the ambiguous quality and absorb ability of a dietary protein. Just eating proteins in diet does not ensure that they will provide all the essential amino acids in adequate quantities. Given the vital role that proteins play in the metabolic and physiological response to aerobic stresses of endurance sports, and the uncertainties regarding dietary protein intake, a protein supplement like Profect®, can go a long way in improving performance.<br />
Adequate training and a Profect diet will take endurance to its limits, to levels where aerobic metabolism stimulates the release of enkephalins, the human equivalent of opium. These enkephalins produce the natural high that is often referred to as the ‘flow’. As long as metabolism remains aerobic, the mind is flooded with enkephalins and the systems function in harmony. In ‘flow’ capacity seems endless and fatigue non-existent. Profect, the perfect protein supplement can do that for you.Change your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comtag:blogger.com,1999:blog-8451910043600228070.post-32227971769629352962012-12-04T08:02:00.000-08:002013-01-10T22:35:05.744-08:00Achieve Lasting Success with Diet and ExerciseAs I hammer out these words, it's year end and so everyone is once again mulling over their New Year's resolutions. For many, those resolutions will include a renewed focus on health. Many will want to lose weight. And given the obesity trends throughout the world, there is a lot of weight to be lost. For others, the goal may include becoming more fit, perhaps stronger or leaner. And others may just want to reshape their eating habits, or perhaps eliminate one or more negative aspects of their diet (caffeine, sugar, carbs, etc.). Unfortunately, if history repeats itself (and it will), nearly all of these enthusiastic resolutions will be lost to memory by March or April of the New Year. The new treadmills and the latest fad Ab-busters will be collecting dust or sitting idle in the corners of bonus rooms and spare bedrooms. And those new aerobics and yoga DVDs will be pushed to the back of the shelf. So what becomes of what was once very sincere enthusiasm about health and fitness? Why do we see these same trends every year? And why is it so very difficult to adopt a healthy lifestyle that is lasting? In this article, I’ll offer the benefit of my own experience with health and fitness, and I’ll include ideas to help you bring about lasting change in your own life. You don’t have to settle for less, and you don’t have to join the ranks of the majority that will once again make resolutions that inevitably fail. And perhaps best of all, you don’t have to be miserable along the journey. Read on and learn just how simple it can be to take a healthier path. You CAN do this. You CAN change.<br />
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If you want to adopt a more healthy lifestyle that is lasting, why wait until January 1? …or until the 1st of next month? …or until next Monday? Why not begin today? The idea of putting it off implies that you perceive it to be a negative or difficult experience. And the stronger that perception, the greater the chances you will either not begin at all, or quit soon after. And if your plan is so very harsh or punishing that you dread it that much, then perhaps you need to revisit the plan. It’s much better to adopt a less strict plan that you can live with, than to be over-the-top aggressive and give up after a month or two (or worse yet, never even begin).<br />
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<span class="Image"> <a class="thickbox" href="http://i.ehow.com/images/GlobalPhoto/Articles/4664286/2Positive_Full.jpg" rel="nofollow"> <img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/4664286/2Positive_Thumb.jpg" /></a> </span> Visualize the positive outcome that you desire for your body and your life. This is never easy when you first take on a change because you have yet to actually see or feel the results. But if you find ways to visualize those results, and if you are positive about your journey, then you will see and feel the results so much sooner, and your success will be sooner achieved and lasting. Be positive not only in your mental outlook, but in how you speak and carry yourself. Do not berate yourself or speak in negative ways about your body or your fitness. Instead, focus on the positive steps you are taking today. Write down your values, ideals, and objectives in a short list, and re-read it each morning. Make a vision board and fill with pictures that help you visualize the body and the life you want, then post it where you will see it every day.<br />
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<span class="Image"> <a class="thickbox" href="http://i.ehow.com/images/GlobalPhoto/Articles/4664286/3Hourglass2_Full.jpg" rel="nofollow"> <img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/4664286/3Hourglass2_Thumb.jpg" /></a> </span> Live in the present moment. Do not be miserable today, waiting on the weight loss or exercise results you anticipate for tomorrow. Your life is happening right now, and you will never have another today. Don’t set aside your moments in this day, waiting for the promise of tomorrow. It’s fine to look forward to a healthier you; that’s part of positive visualization discussed in step 2. But don’t miss all the joys and opportunities for happiness now, thinking that somehow the real joy awaits in the future when you are thinner or healthier. Embrace your own journey and know that you can be happy right now, and on every step of the journey to a thinner, healthier, and stronger you.<br />
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<span class="Image"> <a class="thickbox" href="http://i.ehow.com/images/GlobalPhoto/Articles/4664286/4Diet_Full.jpg" rel="nofollow"> <img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/4664286/4Diet_Thumb.jpg" /></a> </span> Diets. We’ve all been there, done that. How many diets must you experience before it occurs to you that perhaps diets just don’t work? There are many good reasons why they don’t work. Yet millions of people every year will enthusiastically embrace yet another diet, and nearly all will be unsuccessful (will not lose weight or become healthier, or will soon re-gain what was lost). This is not to suggest that all diets are bad. The idea of monitoring your food intake and making more healthy choices is most certainly very good. But adopting a punishing dietary restriction that by design is only a temporary detour from the very lifestyle that created the problem is almost certain to fail. Sooner or later, the diet will end. You’ll resume eating sugar, or carbs, or whatever it is that you were so bitterly deprived for the duration of your diet. And so what happens then? (you already know)<br />
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<span class="Image"> <a class="thickbox" href="http://i.ehow.com/images/GlobalPhoto/Articles/4664286/5Exercise_Full.jpg" rel="nofollow"> <img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/4664286/5Exercise_Thumb.jpg" /></a> </span> Exercise. Must we? Well… yes. But whether it’s a chore or a rewarding experience to which you look forward is really a matter of your perspective and your expectations. There are many benefits of exercise (stronger and leaner body, agility, stamina, and more). Exercise even prompts the release of chemicals in the brain that alleviate pain, improve memory, and even help prevent depression. Best of all, once you establish a pattern of exercise in your life, you actually look forward to the experience. Be creative and seek out new ways to exercise. Challenge yourself, but make it fun. Make sure your expectations are reasonable. Most of all, be consistent. Even during times you just don’t feel up to it, spend just a small amount of time doing something you enjoy, and you’ll be surprised at how much better you’ll feel. Your body is the most amazing machine you’ll ever own, so don’t let another year pass by without reaching for all the wonderful potential inside of you.<br />
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<span class="Image"> <a class="thickbox" href="http://i.ehow.com/images/GlobalPhoto/Articles/4664286/6Scales_Full.jpg" rel="nofollow"> <img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/4664286/6Scales_Thumb.jpg" /></a> </span> Moderation. Whether it’s diet or exercise, moderation is essential. Do not try to adopt a plan that is so very strict or aggressive that it’s impossible to sustain. If you are miserable with your diet or exercise routine, then you’ll sooner than later return to the old habits. Be gentle with yourself, and remember that your objective is a new path, a new lifestyle, and so there is no time constraint. You may have set reasonable goals for weight loss or fitness levels, but in the end it’s just participation in the journey that is a measure of your success. The tortoise outran the hare because he just slowly proceeded on his path, without quitting. You will achieve your own optimal health, just as assuredly. And even better, you can smile and enjoy every step of the way.<br />
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<div class="Step">
<div class="label">
Step<span class="background"><span class="number">7</span></span></div>
<span class="Image"> <a class="thickbox" href="http://i.ehow.com/images/GlobalPhoto/Articles/4664286/7Learn_Full.jpg" rel="nofollow"> <img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/4664286/7Learn_Thumb.jpg" /></a> </span> Lean about foods and exercise. Knowledge is such a wonderful thing. And the more you know about foods, healthy eating, exercise, and healthy lifestyles, then the more you can apply that knowledge to further your own progress towards being the best you can be. The Internet is a wonderful resource. But of course, always be a bit of a skeptic with what you read. Check it against other sources. And keep asking “why” and “how”. Above all, just keep learning. You’ll find wonderful new foods to eat more healthy, great ideas and programs to enhance exercise or make it more fun, and countless other ways to enrich your life.<br />
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<div class="Step">
<div class="label">
Step<span class="background"><span class="number">8</span></span></div>
<span class="Image"> <a class="thickbox" href="http://i.ehow.com/images/GlobalPhoto/Articles/4664286/8Scales_Full.jpg" rel="nofollow"> <img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/4664286/8Scales_Thumb.jpg" /></a> </span> Scales are the enemy! Our bathroom scales are really not the enemy. But our attitude (or response) towards the scales are so very often self-destructive. How many times have you cautiously eased onto the scales, only to read a number that left you feeling horrible about yourself for the remainder of the day? Rather than toss the scales out the window, hang on to them and try a slightly different approach to how you use them. First, do not weigh every day. Weigh yourself no more often than once each week. And even so, remember that the long term trend is so much more important than whatever number you see today. Weight can fluctuate for a number of reasons on a day by day (or week by week) basis. Stay positive, remembering all the steps above, and just keep steadfast on your journey. The numbers will follow, sooner or later. In the mean time, don’t let those scales pull you from your path.<br />
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<div class="Step">
<div class="label">
Step<span class="background"><span class="number">9</span></span></div>
<span class="Image"> <a class="thickbox" href="http://i.ehow.com/images/GlobalPhoto/Articles/4664286/9BreakFree_Full.jpg" rel="nofollow"> <img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/4664286/9BreakFree_Thumb.jpg" /></a> </span> Are you a Compulsive Eater? Compulsive eating is a disorder, in much the same as many obsessive personality disorders. But when it comes to food, it’s a cruel and self-defeating disorder. Do you binge? Do you sometimes purge or induce vomiting? Are you preoccupied with body weight, to the point of being depressed? Do you eat even when you are not hungry? Do you hide what/when you eat? If you have tendencies that suggest you may suffer with compulsive eating, take the time to get informed and address the problem today. See the Resources section below for a wonderful resource that may change your life.<br />
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<div class="Step">
<div class="label">
Step<span class="background"><span class="number">10</span></span></div>
<span class="Image"> <a class="thickbox" href="http://i.ehow.com/images/GlobalPhoto/Articles/4664286/10WhyTry_Full.jpg" rel="nofollow"> <img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/4664286/10WhyTry_Thumb.jpg" /></a> </span> Why try again? What’s the point, even? Another diet? Another New Year's resolution? Another swing of the pendulum, a few steps forward, only to fall back again later. Why, you ask? Because your life doesn’t have to be this way. You can change. You don’t have to be yet another failure statistic. No matter how many times you’ve failed in years past, and no matter how many pounds you’ve lost and regained. By beginning today, and by starting with just the simple steps above, you can transform the journey of your own life. You can have the thin body in your mind’s eye. You can have the strength, the agility, and the grace for which you have longed. And perhaps best of all, you can enjoy a happy, hopeful, and purposeful existence along the journey to this wonderful new you. </div>
Change your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comtag:blogger.com,1999:blog-8451910043600228070.post-9744034035635515262012-12-03T09:35:00.000-08:002013-01-10T22:35:23.695-08:00Acai Berry - Where to Buy Acai Berries<div id="body">
The hip new taste in Rio health stores, juice bars and hot spots is Acai (ah-sigh-EE) berry juice and smoothies. But where can you buy Acai berry? Unfortunately this health giving berry perishes very quickly after it has been harvested. It is a small, deep purple colored berry that is mostly seed, that grows on a special palm tree found only in the Amazon rainforests.<br />
Acai powder is quite difficult to find because it is so perishable but there are a few Network marketing companies do manufacture this. It is also possible to find Acai Berry powder or frozen Acai at up-market health food stores, but you should try to find a naturally extracted product. Acai berry products are also found at online stores and many of these products are from reputable sources, but also make sure that the product you order is from a natural source.<br />
Acai has been researched and found to be one of the top ten foodstuffs available in the world today. It is a complete solution to nutrition, digestive and cardio vascular health. Athletes make regular use of Acai berry as it provides a complete solution for energy and is well know to be beneficial for muscle contraction and regeneration.<br />
As this Acai is considered to be one of the Super-foods of the year, where to buy Acai berry should not be a problem in the near future. It is good for virtually everything that Kale is, and tastes a whole lot better. It contains naturally occurring Omega three, six and nine and I packed full of minerals vitamins and nutrients. It is also rich in protein and contains everything to make it a "complete" meal. This makes it perfect as a meal replacement and a fantastic supplement for weight loss and dieting.</div>
Change your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comtag:blogger.com,1999:blog-8451910043600228070.post-84940639050469093852012-12-01T09:44:00.000-08:002013-01-10T22:36:33.418-08:00How to Achieve That 6 Pack Stomach - Easy Tips That Will Transform Your Midsection<div id="body">
Ask any woman what the most attractive part of the male body is and most of the time, they'll tell you its well-defined abdominals, or a 6 pack stomach as they're more commonly referred to. These muscles are generally regarded as a symbol of a fit and healthy person and as we all know, women are attracted to men with confidence and a strong self-esteem. Well-defined abs help make such confidence possible.<br />
So is it any wonder that in any gym across the world, you see men of all ages doing crunches, sit-ups, and leg raises in the hope of obtaining six-pack abs? However, unfortunately most men will never achieve the ultimate goal of seeing their abs. But why?<br />
One reason is fat. A layer of fat "covers" the stomach in all of us, but more so in men. Men tend to hold any weight gain in their bellies while women seem to hold fat in their buttocks and thighs. So for a man to ever have the chance of seeing a 6 pack stomach, he must lose that layer of fat. Doing thousands of crunches and sit-ups will certainly help, but if you aren't eating a diet for building muscle and losing fat, then you'll ultimately fail in your goal.<br />
To lose fat effectively and permanently in your midsection, you must include:<br />
<b>1. a calorie restricted diet for building muscle;</b> <br />
<b>2. frequent cardio workouts;</b><br />
<b>3. strength training with weights;</b><br />
to build muscle so you can effectively increase your metabolism in order to lose weight and burn fat naturally. However, take note that your weight loss goals will not be achieved if any one of the three elements is done incorrectly.<br />
Please don't waste your time with any fad diets, magic "potions", weight loss pills, detox tablets, or electronic stimulator gadgets that we all see on infomercials. All are pie-in-the-sky and in the end, scams. Spend your hard-earned money elsewhere and on plans that involve real, consistent work that in the end will have you accomplishing your goals.</div>
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<span style="font-family: ";">Nutrisystem is a diet plan that uses a healthy balance of good carbohydrates, proteins and fats so you can eat a variety of foods and lose weight. The South Beach diet, a plan created by cardiologist Arthur Agatston, restricts carbohydrates, bans unhealthy fats and suggests healthy ones. Comparing the two plans can help you to make an informed decision on the best particular plan for your lifestyle.</span><b><span style="font-family: "; font-size: 12;"><o:p></o:p></span></b></div>
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<b><span style="font-family: "; font-size: 12;">The NutriSystem Plan<o:p></o:p></span></b></div>
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<span style="font-family: "; font-size: 12;">Choose the NutriSystem plan for ease. Meals are prepared for you and shipped to your door, and the plan includes free online or phone counseling to help you reach your goals. There are programs designed for men and women of all ages and for vegetarians and Type II diabetics. <o:p></o:p></span></div>
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<span style="font-family: "; font-size: 12;"><o:p> </o:p></span></div>
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<span style="font-family: "; font-size: 12;">Look at the rules of the plan. With NutriSystem, all prepared meals offer the correct calories and nutrients. You add fresh fruits and vegetables and don't have to think about the rest of the preparation. <o:p></o:p></span></div>
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<span style="font-family: "; font-size: 12;"><o:p> </o:p></span></div>
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<span style="font-family: "; font-size: 12;">Compare the work involved. Everything is already done for you with NutriSystem so there is almost no work involved except making sure you stick with the plan. <o:p></o:p></span></div>
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<span style="font-family: "; font-size: 12;"><o:p> </o:p></span></div>
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<span style="font-family: "; font-size: 12;">Check the cost of the plan. NutriSystem charges for meals and snacks and shipping, but it often offers discounts and free meals for signing up. You can also save by signing up for the Auto Ship plan. <o:p></o:p></span></div>
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<span style="font-family: "; font-size: 12;"><o:p> </o:p></span></div>
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<span style="font-family: "; font-size: 12;">See the results. NutriSystem allows you to follow plans losing less than or more than 10 lb. You can lose a lot initially, but you can expect to lose 1 to 2 lb. per week if you follow the program exactly. <o:p></o:p></span></div>
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<span style="font-family: "; font-size: 12;"><o:p> </o:p></span></div>
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<span style="font-family: "; font-size: 12;">Weigh the risks. Participants may gain weight back after going off this program since they don't learn how to prepare healthy food themselves. <o:p></o:p></span></div>
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<b><span style="font-family: "; font-size: 12;">South Beach Diet Plan<o:p></o:p></span></b></div>
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<span style="font-family: "; font-size: 12;">Choose the South Beach Diet Plan if you don't want to completely cut out food groups and want a lifestyle change, not just a quick fix. <o:p></o:p></span></div>
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<span style="font-family: "; font-size: 12;"><o:p> </o:p></span></div>
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<span style="font-family: "; font-size: 12;">Look at the rules of the plan. The South Beach Diet plan doesn't count carbs, but looks at how much sugar is in each carb, choosing those with a low glycemic index. The plan works in 3 phases with the first phase being the most restrictive, taking away all carbs. The second phase reintroduces the carbs in moderation and lasts until you hit your target weight. The third phase allows you to continue to eat normal foods in normal portions following the guidelines for life. <o:p></o:p></span></div>
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<span style="font-family: "; font-size: 12;"><o:p> </o:p></span></div>
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<span style="font-family: "; font-size: 12;">Compare the work involved. Instead of counting calories or maintaining strict portion sizes, you eat normal portions and snack strategically throughout the day, using suggested recipes and food combinations for the various phases. <o:p></o:p></span></div>
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<span style="font-family: "; font-size: 12;"><o:p> </o:p></span></div>
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<span style="font-family: "; font-size: 12;">Check the cost of the plan. There is no sign-up fee or meal cost. You buy the book and companion guide and visit the website for information. Then you buy and prepare the food yourself. <o:p></o:p></span></div>
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<span style="font-family: "; font-size: 12;"><o:p> </o:p></span></div>
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<span style="font-family: "; font-size: 12;">See the results. Weight loss may be dramatic in phase I of the South Beach Diet plan, and then continues at 1 to 2 lb. per week until you hit your weight loss goals. Staying on the plan for life means you keep your target weight and adjust as necessary with the tools provided. <o:p></o:p></span></div>
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<span style="font-family: "; font-size: 12;"><o:p> </o:p></span></div>
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<span style="font-family: "; font-size: 12;">Weigh the risks. Much of the weight lost in the induction phase is water weight, which can throw off your balance of electrolytes. <o:p></o:p></span></div>
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<span style="font-family: ";"><o:p> </o:p></span></div>
Change your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comtag:blogger.com,1999:blog-8451910043600228070.post-3609428394522231092012-11-24T08:24:00.000-08:002013-01-10T22:39:29.432-08:00How to Avoid Emotional EatingEmotional eating can be on many levels, from eating out of boredom to eating during periods of severe stress, but all situations involve going for food when you're not physically hungry. The following are some tips in helping you address this issue:<br />
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With eating out of boredom, you can try replacing food with another habit.<br />
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A good hobby can not only keep you busy but could eventually generate you a second income. Do some research of things you might enjoy that have low starting costs that you can build upon if your interest in it grows. <br />
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Step<span class="background"><span class="number">2</span></span></div>
Keep a pitcher of ice water in your refrigerator. <br />
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When you feel the urge to eat but don't feel hungry, try a glass of water instead. Studies have shown many Americans are dehydrated on a regular basis, and sometimes drinking water will satisfy what initially feels like a kind of hunger but is actually thirst. </div>
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Step<span class="background"><span class="number">3</span></span></div>
If your job is highly stressful, it can be very easy to internally justify bad eating behaviors such as depending on vending machines and fast food.<br />
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This often results in a cycle, and can be very hard on your body if you're sitting a lot as well. Two ways to address this issue are gradually introducing healthy foods into your daily routine (substituting a little at a time until you've completely replaced the habit) and making time for exercise (most likely during short breaks during the day). This will at least help you maintain your current weight, though you'll probably have to do more intense workouts outside of work to lose weight.<br />
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Step<span class="background"><span class="number">4</span></span></div>
Realize that changing this issue is going to be a process and won't happen overnight.<br />
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What can be discouraging is taking steps in the right direction only to have a setback. The important thing is to keep moving forward on a daily basis and small choices-over time they do add up to a big impact. Being aware of the issue instead of acting on it on a subconscious level will help a lot.<br />
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There are going to be genuinely hard situations you're going to come up against in life. That's inevitable, but if you make the effort to change during a relatively normal point in your life, it will make choices during those times easier.<br />
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Step<span class="background"><span class="number">5</span></span></div>
If possible, find a friend or mentor that will help you stay accountable.<br />
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Sharing this issue with someone you trust can give you an alternative to food for stress and emotional issues. This is very important during times you feel like you're not making progress on your own. Prayer about the issue can definitely help as well.<br />
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Good luck and best wishes to you! </div>
Change your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comtag:blogger.com,1999:blog-8451910043600228070.post-57555443020233206632012-11-23T11:59:00.000-08:002013-01-10T22:39:14.968-08:00Under Eye Bags - 5 Tips to Eliminate Them Forever<div id="body">
Do you have unsightly under eye bags? They make you look much older than your years, but you can get rid of them permanently, without surgery. Discover five tips in this article which will help.<br />
In addition to making you look as if you're totally exhausted, dark marks and bags under your eyes are an indication that your health isn't up to par. Yes, you can get rid of your bags temporarily with surgery, but taking care of your health will remove the bags for good.<br />
Here's how to take care of yourself so that your under eye bags gradually disappear.<br />
1. Eat for Your Skin -- B Vitamins Help You Glow<br />
Few people get sufficient B vitamins in their daily diet. One of the most important B vitamins when it comes to your skin is biotin, which is essential for the health of your skin, hair and nails. Eat more bananas and oatmeal to increase the quantity of biotin, so your body can repair skin damage.<br />
Many creams are available which contain B vitamins: they add a glow to your skin, and they're good for you too -- but do remember that the best source of B vitamins is a good diet.<br />
2. Less Alcohol, More Water<br />
Alcohol dries out your skin. A night on the town and not enough water: result, instant under eye bags.<br />
Water is vital to help your body to function efficiently, and it's easy to forget to drink plenty of water when you're out and about. Drink plenty of water so that toxins are flushed from your system: a bruised look under your eyes is a sign that your kidneys and liver need help.<br />
3. Get More Sleep -- There's a Reason They Call It Beauty Sleep<br />
Lack of sleep can also cause discoloring and bags under your eyes. Aim for at least seven hours of sleep a night. Your body conducts needed repairs as you sleep. If you don't get enough rest, more than your appearance will suffer.<br />
4. Miracle Cure -- Green Tea Bags<br />
Good food and plenty of rest will erase your under eye bags. But what if you want an instant fix? Here's one which works: green tea bags.<br />
Save your green tea bags in the fridge. Before a night out, lie down for ten minutes with the cooled tea bags as a compress.<br />
5. Is It Your Cosmetics? Go Fragrance-Free<br />
The labels on many cosmetics read like a chemical factory's inventory. Who knows what those chemicals do to your skin, not to mention your health?<br />
When you have under eye bags, your motto for cosmetics and skin care products should be: chemical and fragrance-free. Use natural skin care products until your bags have vanished!</div>
Change your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comtag:blogger.com,1999:blog-8451910043600228070.post-8258940079166651332012-11-16T12:01:00.000-08:002013-01-10T22:39:48.065-08:00Is Acai Berry Safe For Teenagers?<div id="body">
If you are a teenager, or a concerned parent, who is considering taking Acai berry, then you might be wondering; "Is Acai berry safe for teenagers?" It is good to ask this question before taking any new type of health supplement, especially when the person taking the supplement is still growing up.<br />
Luckily, you have nothing to fear when it comes to Acai berries. Asking if Acai berries are safe for teenagers is just like asking if apples, bananas, or grapes are safe for teenagers. Acai is a natural fruit, just like those mentioned above, so it is completely safe for anyone to take. It could be possible that someone could have an allergy to Acai, but that is no more likely than someone being allergic to an apple.<br />
Many teens are guzzling sodas, coffee, and energy drinks at an alarming rate. While these drinks can give teens a temporary boost of energy, they are known to stunt growth and promote obesity. Acai berry juice can be a great tasting and healthy replacement for these drinks. In fact, most people report that the energy they get from Acai blows both coffee and Redbull out of the water. There is no better way for a student to start off a day of school than with a glass of Acai juice.<br />
One of the benefits that is most relevant for teens is its high Omega fatty acid content. Teenage years are full of mental ups and downs, and these essential fatty acids help improve mood and fight depression. They also help improve general brain function (they make you smarter) which will help a teen do better in school and get into a better college.<br />
Acai is one of the most powerful antioxidant foods on earth, which will help with many teens' #1 problem: Acne. Antioxidants help repair damaged skin and hair, and are one of the keys to fight off acne.<br />
Acai is an all natural health supplement that can help teens reach their full potential as adults. Since it's a fruit you do not need to worry if the Acai berry is safe for teenagers.</div>
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<b>The</b> battle lines have been drawn and everyone has taken sides. This vicious battle has pitted brother against brother and husband against wife. It is by far the most heated subject in nutrition, and self-proclaimed gurus have crawled out of the woodwork to weigh in with their opinions on the high carb diet vs. low carb diet debate. </div>
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<b>As</b> a fitness enthusiast, you no doubt have been in a few discussions, some of them probably a little heated, about how much of your daily calories should consist of carbohydrates. Both sides have compelling arguments, so who's right? They both are, to a point. </div>
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<b>Appetizers</b> </div>
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<b>First,</b> you have to realize that no diet, no matter how compelling the evidence, is going to work for everyone all of the time. In other words, you have to take your individual differences into account when deciding which approach will work best for you. It is not high carb vs. low carb, it is which one will work best for you, based on your metabolism and training goals. This fact has been missed by most, and this has led to a lot of confusion and frustration among fitness enthusiasts. </div>
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<b>The</b> low carbs diet work, and work well, but only for some selected purposes. The proponents of the low carb diets claim that by eating less carbs and more fat you switch your body's metabolism from one that favors carbs to one that favors fat for fuel. This has obvious benefits for someone looking to lose fat. In addition, these diets tend to be very low in total calories and help to control hunger with the addition of protein and fat to each meal. That has probably been the number one positive impact of these diets on the fitness community - getting people to eat less calories, and adequate amounts of protein and good fats. </div>
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<b>Some</b> of these low carb diets tend to be a little extreme, namely the ketogenic carbs where carbs are virtually eliminated from the diet to force your body into a state of ketosis, where body fat is burned in the form of ketones for fuel. These diets can be very dangerous if not used properly. If you are a bodybuilder who already has low levels of bodyfat and you want to get extremely cut up, then the ketogenic diet - or better yet, its close cousin the cyclical-ketogenic diet - is perfect for you. </div>
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<b>However,</b> if you are overweight, and have several pounds of fat to lose to get to a healthy range, then a more moderate approach to the low carb diets, like The Zone Diet, will work best. Ketosis is not a natural state for your body to be in. It lowers the blood pH, leading to a more acidic internal environment, and long-term exposure to such an environment will cause damage to your internal organs. </div>
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<b>Pass The Bread</b> </div>
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<b>The</b> advantage of a higher carb diet - and disadvantage of the low carb approach - is that you will not get big and strong without eating an adequate amount of carbs and calories. This does not mean an extremely high carb intake, as total carb intake should still be no more than 50- 60% of your total calories. But this extra amount of carbs will go a long way in your strength and muscle-gaining goals. </div>
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<b>Carbs</b> fuel the anaerobic (literally meaning "without oxygen") pathways of muscular energetics. These two energetic pathways, named the ATP/ CP and glycolitic pathways, are the major suppliers of energy for activities that take less than 90-120 seconds to complete, depending on your fitness level. As I'm sure most of you have realized, the vast majority of activities in the weight room when pumping iron take less than 2 minutes to complete. In fact, most sets take less than 1 minute to complete, falling well within the anaerobic pathways of muscular energetics. </div>
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<b>Main Course</b> </div>
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<b>What's</b> my point? Well, if most of your weightlifting activities run off of stored glycogen - i.e. carbs - then why do you want your body to favor fat for energy? You don't. Several studies have shown that carbs increase performance. Cutting carbs from a mass and strength diet program is just as bad as not including protein or creatine. No one in their right mind would try to add strength and mass without those two nutrients. However, most of these same individuals will not hesitate to eat a Meal Replacement - which was designed for fat loss - in water three times a day, obtaining miniscule amounts of carbs in the process. </div>
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<b>In</b> addition, since intense weightlifting burns up blood sugar and stored glycogen, you will have to replace them. This can not be done optimally if you are following a carb-restricted diet. This means that you will have to allow longer recovery periods, or suffer a performance decrease, which does not help when trying to add pounds to your squat, or inches to your chest and biceps. </div>
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<b>Most</b> fitness enthusiasts get themselves in trouble when they become married to one concept. Frustration is brought on when they get stuck in a rut, afraid to try something radically different. Nutrition and dieting is no exception to this. Instead of debating which diet is the best, we need to look at which diet is the best for what circumstances. Eating for your specific goals, and not someone else's, is the key to figuring out which approach is best suited for you. </div>
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Change your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comtag:blogger.com,1999:blog-8451910043600228070.post-57254989430335742352012-11-08T16:34:00.000-08:002013-01-10T22:40:17.633-08:007 Signs You Are Doing Too Much Cardio ExerciseTis the season for folks to be hitting the cardio confessionals...<br />
But too many folks are doing too much cardio exercise and expecting to lose weight with cardio, even though cardio is over-rated for weight loss. In fact, you might suffer from the Dark Side of Cardio if you do too much cardio exercise.<br />
So today while I did my short, burst exercise style workout, I watched all those folks on the cardio machines and I noticed they go through some interesting rituals during their workouts.<br />
This got me thinking, and I came up with "The 7 Signs You Are Doing Too Much Cardio".<br />
#1 - You have to spend 5 minutes before your workout flipping through all the magazines in the gym to find one you haven't read before.<br />
#2 - You know the other cardio addicts on the machines beside you (that you talk to everyday) better than you know your own friends.<br />
#3 - You know exactly how many calories you burn per minute on every machine in the gym. (And you use that information to justify every calorie you eat.)<br />
#4 - You simply hate doing it and dread your workouts more than a trip to the dentist.<br />
#5 - The only thing you are losing is precious time - and not belly fat.<br />
#6 - You go to the gym to watch your favorite television shows while doing cardio.<br />
#7 - You're getting overuse injuries from repetitive motion because you keep doing the same activity over and over again everyday.<br />
Listen, cardio is not the be all and end all of exercise for fat loss.<br />
Most of your fat burning results are going to come from your nutrition when starting a weight loss program. So focus on whole, natural foods, and avoid foods that come from a bag or a box. If it's been modified in any way, you don't need it.<br />
Once you've taken care of your nutrition, look for workouts that you enjoy that allow you to build strength, mobility, and fitness. Just don't do the same cardio workout over and over again everyday.<br />
Beware the 7 signs you are doing too much cardio!Change your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comtag:blogger.com,1999:blog-8451910043600228070.post-67777975239429336662012-11-06T08:17:00.000-08:002013-01-10T22:40:29.534-08:003 Biggest Nutritional Mistakes to Lose Body FatWhen it comes to fitness, there are certain things many people just can't seem to get it right, one of it being nutrition. Many people are so obsessed with shedding that extra body fat, they often go too far in their efforts and stall their progress or, worse, start to backslide into the awful realm of being "skinny fat" (the result of lost muscle mass without a marked loss of fat). As hard as you may workout in the gym, you still need to cozy up to the fact that your work in the kitchen and at the dinner table is just as important. The following three are the biggest nutritional mistakes people make when trying to lose their body fat.<br />
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1. Aggressively Cutting Calories - You're ready to lose body fat at all costs. No sacrifice is too great. As a result, you decide to slash your caloric intake in half, expecting to transform your body in just a couple of weeks. Big mistake - not only is this completely unhealthy, but your body also isn't likely to reciprocate with the same dramatics. The reality is that aggressive cuts in calories can backfire, causing metabolism, your calorie-burning engine, to downshift into a lower gear. The better approach is to create a mild deficit, eating 15%-20% fewer calories on a daily basis.<br />
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2. Completely Eliminating Fat - Remember that moderation is the key to steady gains. Zero anything is dangerous in the nutrition world: Zero-carb, zero-fat, and zero-cholesterol diets are all fads that should be avoided. Controlling calories by slashing bad dietary fats such as butter, gristly meats, chicken skin and fried foods is one option. Taking a good thing too far, however, many eliminate nearly all dietary fat and try to chisel their bodies with fat-free sources of protein such as white fish, egg whites and protein powder. Since there's barely any fat in most carbohydrate foods and vegetables, where you'd pick up the remainder of your calories, these types of diets are essentially "fat-free." The big pitfall is that zero-fat diets compromise testosterone levels, which can disrupt the body's ability to retain metabolic-boosting muscle while dieting. In short, when testosterone levels fall, the metabolism slides right along with it.<br />
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3. Abandoning Carbs - While lower-carb diets certainly aid in the shedding of body fat, you don't want to cut out carbs completely. It's better to watch the selection and manipulation of your carbohydrate consumption. One of the best ways to do this is to slash carbs at all meals - outside of breakfast and your post-workout meal, that is. Those are the two times of day when carbs are critical to muscle growth. At breakfast you need carbs to reverse the catabolic state you fall into from fasting while you sleep, and after training you need carbs to spike insulin levels to drive muscle growth and restock muscle glycogen (the storage form of carbs) that was depleted during the workout.<br />
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Avoid these 3 biggest nutritional mistakes while continuing with your workout routines and you'll be able to lose your body fat fast and easily.Change your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.comtag:blogger.com,1999:blog-8451910043600228070.post-47566772562690731362012-11-04T07:38:00.000-08:002013-01-10T22:41:01.510-08:00How to and Why You should Eat like a Diabetic, when you're Dieting<link href="file:///C:%5CDOCUME%7E1%5CTerell%5CLOCALS%7E1%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" rel="File-List" style="color: black;"></link><link href="file:///C:%5CDOCUME%7E1%5CTerell%5CLOCALS%7E1%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" rel="themeData" style="color: black;"></link><link href="file:///C:%5CDOCUME%7E1%5CTerell%5CLOCALS%7E1%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" rel="colorSchemeMapping" style="color: black;"></link><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> 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<span style="font-family: "Times New Roman","serif"; font-size: 12pt; line-height: 115%;">Dieters take heed! When you're on a diet, the same principle of stable glucose levels apply; eat light and spread your caloric intake over the day. Snacks are important to be able to do this.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt;">Fruit: Berries are sweet, easy to pop into your mouth, Raspberries, blueberries, strawberries and blackberries are all anti-inflammatory, and offer immune-boosting antioxidant activity. <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt;">Fiber: The fiber in raw veggies will help fill you up, and they provide a nice, satisfying crunch. Choose a wide range of colors (broccoli, cauliflower and carrots are good choices). <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt;">Nuts: When eaten sparingly, nuts are a terrific snack. Walnuts are rich in omega-3 fatty acids. Almonds and roasted soy nuts are also good choices. Nuts can be high in calories, so a few will do you. <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt;">Dark Chocolate: An ounce of dark chocolate NOE AND THEN will satisfy a sweet tooth while providing beneficial antioxidant qualities. Choose high quality dark chocolate with at least 70 percent pure cocoa, and enjoy the rich flavor. <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt; line-height: 115%;"><o:p> </o:p></span></div>
Change your Body Change Your Lifehttp://www.blogger.com/profile/16353915868677170876noreply@blogger.com