Sugar Busters Diet Plan

This diet plan was comprised by three physicians and a CEO of a fortune 500 company. The basis of the plan is on reducing your sugar intake to promote weight loss.

You are to eliminate sugar and high starch carbohydrates. Instead each meal should comprise of a lean protein, whole grain carbohydrates and low start vegetables and fruit along with a little healthy fat.

This plan is not too dissimilar to other low GI diet plans out there. You are to eliminate all processed and starchy carbohydrates this includes vegetables like potatoes, corn and carrots. Certain fruits like bananas are also high in starch.

The idea is that by reducing your sugar intake (sugar is also found in high starch vegetables and fruits) you will balance your insulin levels and feel better while losing weight.

You are advised to eat moderate portions and although there is not emphasis on calorie counting you must exercise portion control in order to lose weight.

The diet is a natural healthy way of eating but may be difficult to follow in the long run. The idea is that you stay sugar free for life to achieve maximum health but this may be a difficult goal for many people.

Walking for Weight Loss

There are a lot of fad exercise programs out there. They show up, get really popular, and then you never hear about them again. But one plan that keeps showing up over and over again is walking. The reason? It’s easy to do and it actually works. The key is knowing how to do it right.

The first step is to walk long enough; about an hour a day, 5 to 6 days a week. If this is too much for you, start walking less and work your way up. If you can only make it 15 minutes, then walk 15 minutes. If you stick with it, you’ll soon find that you can walk 30 or 40 minutes. Just walk every day and you’ll reach that hour mark in no time

The second step to getting a good workout from walking is to get walk fast enough to keep your heart rate up. Once you’ve hit your goal of walking an hour, try increasing how far you walk. Aim to walk a little farther than you did the day before, while still walking for only an hour. Another great way to keep up your heart rate is to alter how fast you go within your walk. For example, start at a normal pace for a minute or two; then walk as fast as you can for a minute. After that minute just repeat the process for your whole walk. This will maintain a good heart rate without wearing you out.

The last step is to build muscle mass so you keep burning calories even when you’re not working out. If you’re just starting out, you will probably build muscles just by walking. Once you’re more accomplished, you can do this by adding hills or steep slopes to your route. You can also build muscles by having a proper walking posture, holding in your stomach, and flexing your leg muscles as you walk. If you’re a serious walker, you can learn to race walk to further build muscle mass.

Now that you’ve gotten started on your walking workout, remember to keep going. If you start to get bored, listen to your favorite tunes on an ipod or invite a friend to come along. Try altering your route and explore a new area. Just don’t give up and you’ll do great!

Staying Motivated While Losing Weight

Anyone who has ever had to lose weight knows first hand just how difficult it can be. And for those people who tell you just stop eating or just cut back, you can rest assure they’ve never had to struggle with weight issues in their lives.

The truth is losing weight is hard work and the more you have to lose the harder it is. But that doesn’t mean it’s not achievable. There are many, many people who have achieved weight loss and are living happier and healthier lives.

One of the biggest struggles of weight loss is staying motivated. Sure most of us start out with great enthusiasm and usually have great results the first week or even two but once the weight loss slows down that’s when our willpower has to work overtime to keep us from reverting back to bad habits.

Here are a few tips to help you stay motivated during your weightloss:

Picture It – Visualization has been used for years by many and it works. Take 5 minutes out of your day to visualize the pounds melting off, but don’t stop there. Imagine what your life would be like if you were thinner. Would you have more confidence, would you buy new clothes, start dating again, what would you do? Visualize it and stay motivated.

Journal It – Start a journal at the beginning of your weight loss journey, write how you’re feeling, what your goals are and what a difference it would make to your life. Then take a picture and stick it to that page. Depending on how much weight you’d like to lose you can update the journal weekly or monthly (as difficult as it may be, you should probably do it weekly). Take the time to take a new picture every week and stick it in a new page along with a few notes, if you hit a plateau, look back through your journal and see just how far you’ve come.

Reward It – Set small goals throughout your weight loss and rewards to go with it. For example 5 pounds can be a nice body lotion, 20 pounds can be a fab new outfit. Make the rewards whatever you want but try to stay away from food rewards as this is not constructive to your weight loss.

Instead do have little treats here and there throughout your weight loss phase (don’t deny yourself completely) and see these treats as everyday part of life not something to use as a reward, just make sure you eat them in moderation.

Flaunt It – Why not? You’ve worked hard, share your thoughts with friends and family members. Let them know how proud of yourself you are and bathe in their compliments. You’re taking steps to change your life and doing something that’s not easy at the best of times, so be proud of yourself and share it with others.

Why Exercise Makes You Feel So Good

Everyone has heard about the physical benefits of exercise: weight loss, improved stamina, increased lifespan, and much more. But did you know that it can have as much benefit to your mental health as well? Not only does exercise make your body work better, it makes you feel better too. These are just a few ways exercise can help you live a happier life.

Boosts your energy. A sedentary lifestyle can make you feel fatigued. When you work your muscles with regular exercise, you feel more energized and ready to face the day. Exercising also helps you have a more restful sleep and fall asleep faster. This will leave you feeling rested when you wake up in the morning. Regularly working your muscles also makes them less likely to fatigue with normal activity.

Helps relieve stress. Many people know the endorphins from exercise make you feel better and have a better outlook on life, but exercise can also provide a time for reflection; further easing a stressful life. Many of us don’t have time alone without thoughts to contemplate our problems. Some types of exercise, such as running, can provide time to think about the day and sort out problems.

Improves self esteem. After a workout, most people feel that they’ve accomplished something. This makes you feel that you’re worth something and improves how you feel about yourself. In return, feeling like you can accomplish things makes you more likely to work out again, this is one great cycle to get into.

Increased social interaction. Being social and having friends is an important part of leading a happy life. Exercise can be used to stay in touch with old friends by scheduling regular walks or runs. It can be also used to meet new friends at the gym or through sports. These kinds of activities can make you feel accepted and loved; making you feel much better.

If you’re wondering if the effects of exercise will change the way you feel, consider this: many doctors and therapists recommend exercise as part of their treatment for anxiety or depression. If exercise is powerful enough to combat depression, think what it can do to improve your life.

Tips for Getting Rid of Cellulite

While not dangerous, cellulite is an annoying and unsightly problem for many women. Cellulite is bumpy skin usually found on the butt and thighs. While there are many theories on what causes it, it’s usually considered to be fat cells bulging out through tight, inflexible connective tissue.

If you turn on infomercials or the home shopping channels, you’ll probably see tons of different products to help get rid of it. The truth is: you can’t get rid of cellulite without expensive surgeries, but there are ways to reduce its appearance. Here are just a few suggestions to bring back your smooth, supple skin.

Get Healthy. While you can’t get rid of the cells that cause cellulite without surgery, you can shrink them down by losing weight and building muscle. While being overweight doesn’t cause cellulite, getting rid of excess pounds usually helps reduce its appearance.

Increase circulation. To loosen tight connective tissue and give your skin a smoother appearance, you should take steps to improve circulation in the area. While there are many products out there that are designed to help (even cellulite reducing pantyhose), the best way to do this is with daily massage. Plus, this can be a nice way to relax at the end of the day.

Use aloe vera. There are many “miracle” cellulite creams on the market, but you probably already know that it’s best to avoid them. Instead, get a good aloe vera cream. This will help loosen up the connective tissue and reduce the appearance of cellulite. Regular use of an exfoliating scrub may help as well.

Get rid of toxins in the body. One theory suggests that cellulite is caused by excess toxins in the body. Having well hydrated cells washes away the toxins and keeps them from building up; so drink plenty of water. Some people have found improvement after wraps and other treatments designed to remove toxins from the skin. You should also avoid adding new toxins to your system; cut back on caffeine, additives, preservatives, artificial colorings, and unnecessary medications.

While none of these suggestions can totally get rid of cellulite, with a few changes and patience, you can have smoother, less lumpy skin.

The Cactus Diet

If you’re like me, you’re wary of taking any supplement that hasn’t been verified by independent research to be safe and effective. But the urge to take pills becomes much stronger when you see commercials on TV and in other media showing people who have lost so much weight by taking herbal supplements or diet pills. You’ve probably seen commercials recently selling Hoodia or Cactus diet supplements. Before you start taking them, you should have all the information.

Hoodia Gordoni, also know as cactus diet supplements, is a cactus found in South Africa. Tribal Bushmen in the area have been using this cactus for many generations to ward off hunger and thirst. Only recently has this product been commercialized and brought to other countries. Now you can get Hoodia in pill, liquid or tea form.

So how does it work exactly? Hoodia contains a chemical called p57. This chemical affects the way your brain interprets your blood sugar levels. Even though your blood sugar is dropping due to lack of food, your brain doesn’t feel this; so you don’t feel hungry. While they don’t really know why, Hoodia also works well to suppress thirst; you should remember to drink plenty of water when using this supplement.

While Hoodia is often toted as having no side effects, this may just be because it hasn’t been adequately tested. Some people believe it can cause liver damage. This is why you shouldn’t use it if you have liver or kidney problems. Also, because it makes you think your blood sugar is normal when it is actually low, you shouldn’t take Hoodia if you are diabetic or hypoglycemic.

Many people may tell you that they tried Hoodia and it did nothing to suppress their appetite. The reason? It is estimated that 80% of products on the market do not actually contain pure Hoodia. Before you try a product, look around for independent testing of its contents. Official reports are best. Many “recommendation sites” on the internet have been created by specific companies trying to get you to use their brand.

Hopefully this information has helped you make a decision about whether or not the Hoodia cactus diet is for you. Good luck and happy dieting.

Setting Small Goals on Your Weight Loss Journey

We’ve all gone too bed one night and told ourselves “Tomorrow, I’m going to start eating healthy and exercising every day”. Many of us have also done it: thrown out all our junk food, bought a gym membership, and taken other big steps. The problem is that most of us have reverted to our old lifestyles within a week. Rome wasn’t built in a day and neither is a healthy body. The key to making permanent lifestyle changes is to make small, achievable goals and stick to them.

When most people decide to lose weight, they set goals like “I will lose two pounds per week”. But various factors that have nothing to do with your lifestyle changes may affect your weight. The best goals are ones that are under your control. Set goals related to how much you exercise or what you eat. If you make these goals small and reasonable, you’ll be more likely to accomplish them.

One of my best friends went on the raw food diet. He ate one cooked meal a day, and most of the food he ate was remarkably similar to what I feed my pet rabbit. The diet worked; he lost weight, but two months later he gained it all back when he started on the Coke and fast food diet. The moral of this story is: while big changes are good for you, you can’t stick with them for the long term. Try setting goals like “I will replace one fatty snack a day with a piece of fruit instead” or “I will walk for 10 minutes every day”. Once you reach your goal, set a new one. This makes any diet easier to stick to.

While starting too fast with a diet can make it hard to stick to, starting too fast with an exercise program can be dangerous. Doing too much too soon can not only wear you out, it can cause permanent damage to your body. Remember to pick your exercise program and start small. If you decide to run, run until you’re too tired. Then walk the rest of the time. You may only run 5 minutes the first day, but if you keep it up you’ll be running the entire way in no time.

No matter what you do to lose weight, try to incorporate small, reasonable changes. This will greatly increase your chances of success.

Grilled Eggplant and Mozzarella Rolls

1 large eggplant
3 tablespoons olive oil
1 mozzarella cheese ball, cut into 8 slices
2 plum tomatoes, each cut into 4 slices
8 large basil leaves
Salt and black pepper
Balsamic vinegar for drizzling (optional)

Cut the eggplant lengthways to make 10 thin slices, discard the two outermost slices. Sprinkle the slices with salt and leave for 20 minutes. Rise and pat dry with paper towels. This process helps get rid of the bitter taste.

Place the eggplant slices on a non stick baking try and brush with olive oil. Place under a hot grill for approximately 10 minutes or until golden and tender. Turn once halfway through grilling.

Remove the eggplant slices from grill but leave in baking tray. Place one slice of mozzarella, tomato and basil leaf in the center of each eggplant slice. Fold each end of the eggplant slice over towards the middle. Grill the slices seam side down for approximately 2 minutes or until heated through and mozzarella begins to melt. Drizzle with a little balsamic vinegar if using and serve.

* Low GI, Sommersize Plan, Atkins

Whole Wheat Spaghetti & Orange Brandy Chicken

This recipe takes about 30 minutes to make including prep time but it’s definitely worth it. It’s best with orange brandy but if you don’t have this white wine works great too. You can also use chicken breasts instead of chicken thighs if you prefer.

5 tablespoons olive oil
4 Pieces of chicken thighs or chicken breast
½ cup orange brandy or white wine (brandy is excellent in this recipe)
2 tablespoons plain flour
1 cup orange juice
2 zucchinis cut into matchstick strips
1 red bell pepper, deseeded and cut into strips
2/3 cup ricotta cheese
2 oranges peeled, deseeded and cut into segments
Rind of one orange
Cooked whole wheat spaghetti for four
Salt and pepper to taste

Heat the olive oil in a non stick frying pan and add the chicken. Cook until golden brown on the outside. Lower the heat and add the orange brandy, cook for 3 minutes. Sprinkle over the flour and cook for a further 2 minutes. Then add the orange juice, zucchini, bell peppers and salt and season with a little salt and pepper. Simmer over low heat for approximately 15 to 20 minutes or until chicken is cooked through and liquid has thickened.

While the chicken is cooking, bring a large pot of water to boil and cook the whole wheat spaghetti according to package instructions. Drain and transfer to a serving dish. Slightly drizzle spaghetti with a little olive oil and set aside.

During the last 5 minutes of cooking the chicken, add the orange segments, orange rind and the ricotta cheese to the pan and cook on the lowest heat for 3 minutes. Do not bring to a boil.

Serve the chicken and sauce over the pasta and garnish with parsley.

*Low GI - Serves 4

Pilates for Beginners

Pilates is a great new form of exercise that has recently swept the nation. Similar to yoga, it focuses on aligning and relaxing the body while strengthening its core muscles. The best part is that it’s easy to get started, even for total beginners.

The best option for getting an optimal Pilates workout is to work with a professional. The best place to find an expert is at a Pilates Studio. These can be found in many cities. They not only have people that specialize in teaching Pilates, they also have machines specifically designed to give you an optimal workout.

If there aren’t Pilates studios in your area, you should look around for a class. Many health clubs will offer these classes for a lower price than going to a studio. While you probably will be doing exercises on a mat instead of machines, you’ll still be taught by someone who knows what they’re doing and can help you use proper form and attain the maximum benefit.

If you can’t find a class or studio near you, you have a few other options to try. The first is to buy a good book or set of tapes that teach you specific moves and how to do them. These tapes may also incorporate equipment such as a ball or resistance band. This equipment can be purchased at most fitness supply stores.

If you have money and space to invest in this fitness regimen, you may consider buying a Pilates machine. They offer more resistance and can improve the effectiveness of your workout. These can be bought from various retailers and are similar to those found in Pilates Studios. For the best workout at the best price, you should find a machine that offers the ability to do many different exercises all on the same machine.

Pilates can be great to help with strength, balance, and posture, among other things. Just be sure not to neglect doing cardio work as well. While it can’t replace aerobic exercise, Pilates is a great addition to your exercise regime.

Low GI Diet for Energy and Weight Loss

The low GI diet is not really just a diet but a very healthy and natural way of eating. This is one healthy eating plan which many nutritionists are happy to endorse.

The basis of the low GI diet plan is to eat foods which have a low glycemic index. These are foods which take time for your body to digest and keep blood sugar levels even throughout the day. In return these steady blood sugar levels help reduce cravings and hunger pangs.

One of the biggest benefits of the low GI diet plan is the increased energy people on this eating plan feel. Instead of the usual afternoon slump where you’re reaching for the coffee and donuts, on the low GI diet plan you won’t feel these sugar highs and dips.

So what Can I eat on the low GI diet?

Tons of delicious healthy food such as whole grains including whole grain breads and rice. You can have new potatoes and sweet potatoes. Lean meats and proteins as well as low fat dairy products, most fruits and vegetables, seeds and nuts. In fact you can even have chocolate. Chocolate specifically dark chocolate has a low GI score, which means you can indulge and still lose weight.

There are a few exceptions which at first may not make sense but the idea is that vegetables such as corn and carrots can rapidly raise your blood sugar levels and so are considered high GI. Fruits such as bananas and pineapples also have a high GI score, so you’re better off opting for apples or berries.

And there are also a few non expected foods you can have such as avocado, nuts and red wine.

The diet plan is easy to follow and the one huge benefit aside from feeling very energetic is that you should not feel major hunger pangs as you would on another diet. There are also some added extra benefits such as younger looking skin, reduced facial hair in some women and clearer skin.

One important thing to note is that in order to lose weight on this plan you will still need to restrict your calories. If you eat healthy throughout the day but are having one or two avocados along with a couple of pieces of dark chocolate you will not lose weight. Although these foods are healthy for you they are still very calorific.

Having three sensible low GI meals a day along with two snacks and adequate portion sizes are paramount on the Low GI weight loss plan.

How to Reduce Tummy Bloating

For many women, abdominal bloating can be painful, uncomfortable, or just annoying. Bloating is when your tummy feels tight or full, and is usually caused by excess gas. Often bloating is caused by overeating, but if you’re exercising portion control and still feeling tight; here are some other causes and how to treat them.

If you’re not overeating, but feel bloated shortly after you eat; you may have food intolerance. Unlike food allergies, food intolerances are when your body can’t properly digest a certain kind of food. While the most common of these is lactose intolerance, it isn’t the only one. Observe your eating habits. If a specific food makes you feel bloated, try to avoid it.

Many people who feel bloated regularly have a condition called irritable bowel syndrome, or IBS. This occurs when your colon doesn’t work properly. Other symptoms of IBS include abdominal pain, constipation or diarrhea, nausea and vomiting. If you suspect you have IBS, you should check with your doctor for proper diagnosis and treatment options. If you have this syndrome; it can be controlled by diet, medicines, fiber supplements, or herbal remedies.

Many women feel bloated during their period. Most attribute this to water weight gain, but studies have shown that most women don’t actually gain weight during their period. Most women simply feel boated as opposed to actually being bloated. These symptoms can be caused by fluctuating hormones, irritability, and depression. The best cure for this is to eat a good diet and exercise. If you still feel bloated, you can try using natural diuretics to get rid of water weight.

There are other rare, but much more serious causes of abdominal bloating. If you start to bloat in the abdominal area and it doesn’t go away; don’t just assume you’ve put on weight. Prolonged abdominal bloating can be a symptom of ovarian cancer, liver disease, or tumors in the abdominal cavities. If you exercise and eat right and the bloating just doesn’t go away; see a doctor as soon as possible.

Hopefully these suggestions will lead you down the road to recovery. And as always: if in doubt, talk to your doctor.

Healthy Weight Loss Tips

One of the biggest industries around today is the weight loss industry. Everyone is selling machines and pills that will melt off pounds like lightning. The truth is: healthy weight loss requires time and dedication. If you’re committed to losing weight the right way, here are a few tips to help you out.

The biggest part of a healthy lifestyle is setting healthy goals. While focusing on how much weight you’ve lost may seem like a good idea, it may discourage you if you don’t lose weight even though the diet is working. Retaining water, muscle gain, and other factors can all make you heavier even if you’re healthier. Set goals related to getting enough exercise and eating right, not weight loss. You may not notice a weight loss, but if you feel better and have more energy, something’s going right.

Try to stay away from fad diets, and diets that cut out entire food groups. They may very well work, but many times they are very hard to stay on. A semi-healthy diet you stay on is more beneficial than an extremely healthy diet you don’t. If you want to go on a more drastic diet, ease yourself into it. The best diet changes are made slowly.

Don’t forget to exercise. Getting your heart rate up at least 20 minutes a day is important to keep your heart and yourself healthy, not just losing weight. If you can’t dedicate this much time to exercise, try splitting it up into 10 minute intervals. It may be hard in the beginning, but if you keep at it you’ll find yourself more energized and feeling great.

An important factor many people neglect in their weight loss program is building muscle. Muscle burns more calories than fat. If you build muscle while you lose weight, you’ll start losing faster and be more likely to keep the weight off. Normally, diet causes you to lose muscle mass along with the fat; this is why many people gain the weight back when they’re done dieting. If you’re not really active, you don’t have to do much to build muscle mass, just lift small free weights or do use machines that require more force, like rowing machines.

These are just a few tips for getting started on your weight loss journey. Good luck!

Homemade Hummus With Roasted Vegetables Wrap

For the Hummus:

1 can chickpeas, drained and rinsed
1 garlic clove
2 tablespoons Greek natural yogurt
Juice of one lemon
Pinch of paprika
Salt and pepper to taste (optional)

Place the chickpeas, garlic, yogurt, lemon juice and paprika in the blender or food processor and mix on high until smooth. Transfer mixture to a bowl and season with salt and pepper if desired.

For the Roasted Vegetables:

1 Eggplant, sliced
2 zucchinis, cut into matchstick strips
1 red pepper, cored, deseeded and sliced
1 red onion, peeled and sliced
1 tablespoon olive oil

Flour tortillas to serve

Place all the vegetables in a non stick roasting tray and drizzle with the olive oil. Bake in a preheated oven at 350F for approximately 45 minutes or until tender and roasted.

Warm the tortilla wraps according to package instructions, then spread with hummus and fill with roasted vegetables, wrap and serve.

* Low GI

Grilled Herb Chicken & Baked Sweet Potatoes

4 sweet potatoes
4 boneless skinless chicken breasts
6 tablespoons of dried mixed herbs (you can use a ready mixture or mix oregano, parsley, cilantro, etc.)
1 garlic clove
2 teaspoons clear honey
1 teaspoon Dijon mustard
1 tablespoon olive oil
4 tablespoons light cream cheese
Pepper

Wash the sweet potatoes and place on a baking tray. Bake in a preheated oven at 350F for approximately 1 to 1 ½ hours or until tender.

Cut three slashes on each chicken breast (making sure not to cut all the way through). Place the herbs, garlic, honey, mustard and olive oil in a blender or food processor and mix until smooth. Rub this mixture over the chicken. Cover and let sit in the refrigerator for at least 20 to 30 minutes. If possible leave a little longer so the flavors can really sink in.

Heat a non stick frying pay lightly greased with a little olive oil or non stick spray and cool chicken for approximately 5 minutes on each side or until gold and cooked through.

Cut the sweet potatoes open (just as you would a baked potato) and spoon in a little cream cheese and pepper onto each potato, serve with chicken.

*Low GI

Sugar - Bad News for Your Health

Sugar, who doesn’t like the taste of it? Many foods nowadays are loaded with sugar, sometimes you can’t even taste the sugar but it’s still in there. As delicious as sugar-laden foods may taste, the truth is sugar is bad news for your body.

Sugar is a sticky substance and if left in the bloodstream rather than being burned as energy the particles will actually stick to the cells. What this basically means is a diet high in sugar will lead to more wrinkles, lack of mobility in the joints, dry brittle nails and hair and a range of health problems.

By cutting the sugar out of your diet your skin will look younger. The reason for this is that refined carbohydrates such as white bread and other white flour products, are high in sugar and will cause inflammation of the skin. This in turn creates high levels of free radicals which attack the collagen that keeps the skin firm. And if your skin isn’t firm it will lead to wrinkles and poor skin tone.

Not only are free radicals bad news for your skin they are also deadly for the body. Free radicals can cause a lot of damage in healthy cells and lead to many illnesses of the body.

Sugary foods are also hard on your immune system. Research has shown that white blood cells are less efficient at fighting illness when exposed to sugar. A diet high in sugar will also raise your insulin levels quickly which can lead to many other health problems. You’ll also lack energy and have many ups and downs.

It’s no secret that obesity and weight-related illnesses are on the rise in many countries and this is directly attributed to our diets and lifestyle. Our bodies simply aren’t able to cope with such high sugar levels and this is why illnesses like diabetes are at an all time high. Cutting the excess sugar out of your diet is one of the best things you can do for your body.

It’s not easy especially the first few weeks when you will still experience some sort of craving for sugar, but you can try to substitute with fresh fruit which has a natural form of sugar and eventually your cravings will pass and you’ll start to feel and look great.

Strengthening Your Core Muscles

You’ve probably heard a lot of hype lately from fitness gurus about strengthening your core. Before you dismiss these exercise regimens as simply the latest fad, you should find out exactly what your “core” is and how important it is to overall fitness.

The “core” of your body is a set of 29 muscles that surround your torso; specifically your abs, glutes, and back muscles. These muscles are very important because they surround your center of gravity. Having a toned core improves posture, balance, and stability. If you still doubt the importance of these muscle groups, put your hand on someone’s abdominal or back muscles while they move (always get permission first). You should be able to feel these muscles working no matter what part of the body is moving.

Since it’s a bit tedious to do 29 separate exercises, it’s best to do moves that work at least one group of core muscles at the same time. The best exercises for strengthening these muscles groups are the crunch, the bridge, the plank, and the quadruped. These exercises should be done slowly, focusing on doing them right. Remember that an exercise done right once is more helpful than doing it wrong twice.

For those of us that don’t have a lot of time on our hands, there are ways to work your core while you exercise the rest of your body. The best way to do this is by using an exercise ball. Doing exercise on a ball requires a lot of effort to stay balanced. Since the core is pivotal for staying balanced, you’ll work these muscles while you’re doing exercises for other parts of the body. These balls can be purchased at most stores that sell fitness equipment.

While you’re purchasing a ball, you should pick up an instructional tape or even sign up for a class to get you started. The most important part of doing these exercises is doing them correctly. You should focus on the form of the movements and proper posture. This will give you the most benefit from your workout.

Hopefully this information is enough to get you started. While it’s important to exercise all your muscles, paying extra attention to your core will allow you to work perform better with your whole body.

Is Acne Linked to Diet?

I remember as a teenager going to the dermatologist for help with my acne. My mother was always telling me to cut back on chocolate and sugary foods so she mentioned this to the dermatologist. Strangely enough my dermatologist disagreed and said that diet isn’t linked to acne.

I’m not so sure this is true. Perhaps in many cases such as when you’re having hormonal fluctuations, acne is inevitable, but the food we put into our bodies does have an overall effect on our health and so of course it will have an effect on our skin too. Everything we eat makes up who we are, our skin, hair, nails, and even the way we think and feel.

I’m not saying in your case your diet is the direct cause of your acne but in many cases it does play a role. Recent research at Colorado State University showed that high insulin levels due to excess sugar in the body led to a release of higher levels of androgens (male hormones) in the system. Androgen triggers excess sebum production which can lead to acne. Therefore reducing insulin levels can help acne and oily skin.

The way to reduce insulin levels is by reducing the amount of sugar you eat. By sugar we don’t just mean things like donuts and candies. Unfortunately, sugar is found in processed carbohydrates such as white bread, crackers, and any white flour products. The best thing you can do is switch to whole grain carbohydrates as these don’t raise your insulin levels in the same way the white flour products do.

And watch out for hidden sugars in processed foods and canned foods as well. By eating a diet full of whole grains, fruits, vegetables and lean meats your skin should look better and you’ll also be taking care of the rest of your body, you’ll look and feel great.

I’m glad to say that years later I’m acne free but my diet is also much, much healthier these days. However, there are still times during the year like the holidays when I eat extra sugar and chocolate and without a doubt I start noticing a few small blemishes here and there. Once I stop my overindulgence the blemishes clear up.

Green Tea for Weightloss

Green tea has been used for centuries and still remains one of the most popular teas in China and contains powerful antioxidants which may help fight against heart disease, cancers and other diseases. More recently studies have shown that green tea is also beneficial to weight loss.

One of the most recent studies which appeared in the American Journal of Clinical Nutrition showed people who drank a bottle of green tea extract everyday for three months lost more body fat than the participants who drank regular tea.

It is thought the chemical epigallocatechin gallate (EGCG) found in green tea raises the metabolism while also releasing the hormone noradrenaline which is an appetite suppressant.

The study published in the American Journal of Clinical Nutrition also indicated the consumption of catechins in green tea lead to both reduced body fat and LDL cholesterol levels.

Now that you know the many benefits of green tea, just how do you need to drink to lose weight?

Based on the recent research you would need to consume at least 4 cups of green tea daily to see any results. There are now also green tea supplements on the market which provide higher concentrated doses of green tea in a capsule form. The quality of the supplements will vary so it’s best to do your research.

But you don’t really need to take supplements to receive all the benefits of green tea. Try replacing your daily cups of coffee or regular tea with green tea. It’s also a good drink in between meals which may help satisfy your hunger pangs while providing your body with a good dose of antioxidants.

There are so many benefits to drinking green tea that weight loss is really just the icing on the cake. This is one great way to stay healthy while shedding a few excess pounds.

Turkey & Avocado Salad with Toasted Pine Nuts

Ingredients:

2 cups of cooked and sliced turkey (you can use Rotisserie deli turkey)
1 large avocado sliced
2 red apples, cored and sliced
Bunch of mixed salad leaves

Dressing:

3 tablespoons apple juice
3 tablespoons low-fat natural yogurt
1 teaspoon clear honey
1 teaspoon mustard
2 oz of toasted pine nuts for garnish


Place all the salad items in a large bowl and gently toss together. In a separate bowl mix all the dressing ingredients together except the pine nuts. Pour dressing over the salad and top with toasted pine nuts. To toast the pine nuts place a little olive oil or non stick spray in a non stick frying pan and toast the pine nuts for approximately 2 minutes.

* Low GI

Quick Chilli Shrimp Pasta

2 cups of cooked, peeled, and ready to eat shrimp
1 clove garlic crushed
1 tablespoon deseeded and chopped chilli
1 tablespoon olive oil
Juice of one lemon
Fresh chopped parsley to garnish
Salt and pepper to taste
Whole wheat spaghetti for four

Cook and drain the spaghetti according to package instructions and set aside.

Heat the olive oil in a non stick pan and add the garlic and chilli, stir over low heat for approximately 1 minute. Add the lemon juice and shrimp and heat through for a minute or so. Toss the mixture and spaghetti together, add salt and pepper to taste and garnish with a little parsley and serve.

*Low GI, low fat

Good Fats versus Bad Fats

For years, we’ve been told that to lose weight, you should have a low calorie, low fat diet. Low-fat foods have been proclaimed to help prevent problems from heart disease to cancer. The truth is: little research can be cited to support these facts. The key isn’t to eat less fats, it’s to eat good fats. But how do we know which fats are bad and which are good? Here’s the skinny on the different types of fats.

Good Fats

Monounsaturated Fats. These are the best fats for you. Replacing saturated fats with monounsaturated fats has been shown to lower bad cholesterol without lowering good cholesterol. You can find these helpful fats in most nuts, canola, olive, and sesame oil, and in avocados.

Polyunstaurated Fats. These fats are still unsaturated, but not as good for you as monounsaturated fats. While they have been shown to lower bad cholesterol, they also tend to lower good cholesterol at the same time. These fats can be found in mayonnaise, walnuts, corn and soybean oil, and in salad dressings.

Omega 3 Fatty Acids. These are a special type of polyunsaturated fat found in high fat fish and other nuts. They not only have anti-inflammatory effects; they have also been shown to lower triglyceride levels and help prevent you from dying of a heart attack.


Bad Fats

Trans Fats. These fats, also known as hydrogenated fats, are man made fats. These were created to prolong shelf life of some foods. When looking for foods low in trans fat, be sure to check the ingredients list, not just proclamations on the box. When something says it has “no trans fat” that actually means it has less that .4 grams.

Saturated Fats. Even though they are natural fats, saturated fats have been linked to higher levels of bad cholesterol and certain types of cancer. Foods that contain saturated fat include: high fat meat and poultry, milk products, cheese and some oils. Check labels; companies are required to tell you how much saturated fat is in a product.

Fats aren’t all bad; they make food taste better, have a better texture, and can help us absorb certain vitamins. So when you’re trying to cut fat out of your diet, be sure to be selective. Choosing the right fats will not only help you lose weight, it can prevent certain diseases and cancers.

Foods That Promote Weight Loss

We’ve all been told that cutting calories will help us lose weight; however, where your calories come from matters almost as much as how many you get. While low fat has always been toted as the best way to go, there are many other types of food that are helpful in losing weight as well.

Fresh, unprocessed foods
If you think about it, our bodies were designed to eat natural foods. Our digestive systems have evolved over many years; preservatives and artificial chemicals have existed for a comparatively short amount of time. The foods our bodies digest and use most efficiently are natural and unprocessed. This is why you should try eating fresh foods as much possible. It is also recommended that many of these foods be eaten raw because it preserves the healthy active enzymes in fruits and vegetables.

Dairy
Incorporating low fat dairy products into your diet helps you lose weight faster than just cutting calories. A good way to get enough dairy is through yogurt. Not only do they usually come in portioned controlled cups; yogurt also contains good bacteria that helps improve your overall health.

Low sugar
When you eat sugar, your body’s response is to immediately release insulin to lower your blood sugar levels. With high-sugar foods, your body can overreact to glucose levels and produce too much insulin. This lowers your blood sugar; making you hungry again much sooner than low sugar foods. Instead of sugary snacks, choose foods higher in protein and fiber. These foods absorb more slowly, making you feel full longer.

Spicy foods
When we eat foods that are really spicy, we tend to eat less. Some studies suggest that appetite suppression is due to capsaicin, a chemical found in many spicy foods. Others attribute this effect to strong flavor of these foods being less palatable.

While cutting calories and getting appropriate amounts of exercise are both important, incorporating some of these foods into your diet may just give you the boost you need to finally shed those extra pounds.

Exercise and Healthy Eating - The Perfect Combination

Diet and exercise. You hear on TV, in magazines, from friends and family, and from your doctor. You hear it all the time. If you want to lose weight or just lead a healthy life, you need to combine diet and exercise. Well, the reason you hear it all the time is because it’s absolutely true. It’s important to do a lot of things to stay healthy, but the most important steps for good healthy weight loss are diet and exercise.

You may think, “Just why do I need diet AND exercise, isn’t one enough?” Well, it might be, but think about it this way. What would happen if a boxer went into the ring with one hand tied behind his back? If he’s really good, he may still win, but he’s definitely at a disadvantage. Most of us aren’t pro’s at dieting or exercising. You should take all the steps possible to give yourself the best chance at success.

If your goal is weight loss, you’d have to cut out 3,500 calories from your diet to lose a pound. That’s 500 calories per day. That doesn’t seem like a lot, but when you actually put it into practice, it’s harder than you think. Plus, eating less can make some people’s metabolism slow down so they still don’t lose weight. In comparison, jogging at a moderate pace can burn 740 calories per hour! Plus, working out builds muscle mass and burns up more calories while you’re just sitting around.

So, if exercise is so effective, why not just work out and skip the dieting? Well, dieting isn’t just about eating less food; it’s also about eating the right foods. If you get the proper nutrients, your body will work better and your exercising will be more efficient. You’ll feel stronger, and be able to work out longer.

When starting a diet and exercise plan, remember to start with small steps. Tell yourself that you’ll work out 3 days a week, or eat fruit instead of a fatty snack once a day. Be sure to concentrate on what you are accomplishing and not focus so much on what you’re not. If you do more gradually, you’re sure to be lean and healthy in no time.

Exercise - The Ultimate Energy Boost

Are you feeling tired, lately? Just can’t seem to wake up in the morning? Feel the need for an afternoon nap? Instead of drinking coffee or soda, try a work out instead. Studies have shown exercise to be a better energizer than even prescription stimulants. Many cases from fatigue are caused by inactivity, not by too much activity. So if you’ve been feeling run down and need a jump start, try adding exercise to your daily routine.

Many people start an exercise regime and expect to feel wonderfully energized and alive the same day. Those people are sadly disappointed when they find themselves sore and dragging. After a week or two with no results, many people give up and assume it just won’t work for them. But studies have repeatedly shown that exercise boosts energy levels in a majority of people; the key is to be persistent. The first few weeks your body is just adjusting to the extra stress of working out. Once your body is used to the additional work, you’ll begin to feel the energizing effects of a good workout.

You also shouldn’t judge how much energy you have right after a workout. Most people feel fatigued right after they’re done, but feel more energized a little later. Your muscles need time to recover from the workload. If you feel extremely fatigued, or you don’t get and energy burst within an hour of working out, you’re probably pushing yourself too hard. Try doing a little less and building up to a greater workload.

Many people decide to start a workout routine, but are too tired to actually get too the gym or go for a run. If this is the case for you, monitor your energy level throughout the day. Pick a time when you generally feel most awake and try to schedule your workouts. After a few weeks, you should feel energetic enough to move your workout to a more convenient time.

If you still need convincing to go out and exercise, remember that a good workout can help improve the quality of your sleep. That will make you more rested and even more energetic the next day. So, if you’re feeling sluggish, get up and get moving. You’ll be feeling better in no time.

Orange & Cashew Couscous Salad

For the Salad:
8 oz of apple juice
6 oz of couscous (dried)
½ red pepper, cored, deseeded and diced
4 tablespoons chopped fresh parsley
2 tablespoons chopped fresh mint
1 oz of raisins
2 oranges peeled, deseeded and cut into segments
1 oz of cashew nuts

Dressing:
Juice of 1 orange
Juice of 1 lemon
2 teaspoons olive or walnut oil
1 teaspoon honey

Place the apple juice in a saucepan and bring to a boil. Slowly stir in the couscous and remove from heat. Cover and let stand for 7 to 10 minutes until liquid is absorbed. Fluff with fork. Add the herbs, raisins and peppers and orange segments. Gently toss together. Transfer to serving bowl.

For the dressing, place the ingredients in a saucepan and gently heat until the honey is dissolved. Do not bring to a boil. Drizzle dressing over the salad and garnish with cashew nuts.

*Low Fat, Low GI

Mushroom Omelette

1 cup of trimmed and sliced mushrooms
8 large eggs
2 oz grated Gruyere cheese or Swiss cheese
2 tablespoons butter
Fresh parsley to garnish
Salt and pepper to taste

Add one tablespoon butter to a non-stick frying pan and add the mushrooms. Sautee over low heat for approximately 5 minutes, remove mushrooms from pan and set aside. Add a little more butter to the pan and add one quarter of beaten egg mixture, lift the edges of the omelette so the egg can run under and set. Once the omelette is almost set add one quarter of the cooked mushrooms and sprinkle with a little bit of the cheese. Fold the omelette over and gently place on the serving plate. Repeat 3 more times with remaining ingredients.

Serves 4

*Low GI, Low Carb, Sommersize plan

Lemon Thyme Chicken & Baby Potatoes

4 chicken breasts, skinless and boneless
3 tablespoon fresh chopped thyme
3 teaspoons finely grated lemon rind
2 tablespoons lemon juice
2 tablespoon olive oil
1 large red onion, thinly sliced
1 clove garlic, crushed
1 ¼ cup brown rice (dried)
2 cups water
3 cups chicken stock
8 oz baby spinach leaves

Place chicken. Mix 1 tablespoon thyme, 2 teaspoons lemon rind, lemon juice and 1 tablespoon olive oil in a bowl and rub over chicken. Cover and refrigerate approximately 20 minutes to let flavors sink in.

Heat the remaining 1 tablespoon olive oil in a large deep non stick pan or wok add the onion and cook for about 2 minutes until soft, stirring often. Add the garlic and cook for another minute or so. Add rice and stir everything together until rice is coated, approximately 2 minutes. Add the water and stock and bring to a boil. Reduce heat and cover. Simmer over low heat for approximately 30 minutes or until liquid is absorbed and rice is tender. If necessary add a little more stock and cook longer until tender.

While the rice is cooking, transfer the chicken breasts and marinade to a non stick baking tray and grill for approximately 15 minutes or until golden and cooked through.

Once rice is finished, stir in the baby spinach, remaining lemon rind and thyme and transfer to serving plate. Top with grilled chicken and serve.

* Low Fat

Banana and Raisin Tea Cake

This is a sweet bread that can also be called a tea cake. It’s delicious spread with a little butter and all fruit jam.

3 oz melted unsaturated margarine
8 oz whole wheat flour
1 teaspoon cinnamon
3 oz brown sugar
3 very ripe bananas, mashed
3 oz raisins
2 eggs lightly beaten
2 teaspoons baking powder
1 teaspoon baking soda
Dash of salt

Lightly grease a loaf tin and set aside. Melt the butter or margarine in a saucepan and set aside. Sift the flour, baking powder and baking soda in a large bowl. Add the cinnamon. In a separate bowl mix the eggs, butter and sugar. Add butter mixture to flour mixture. Stir in raisins and mashed banana.

Spoon the mixture into the prepared loaf tin and bake at 350F for approximately 45 minutes or until golden and baked through. Turn over to wire rack to cool.

*Low fat

Tone Up and Lose More Weight

Sure, exercise is important for losing weight. In fact, weight loss without increased activity is impossible for many people. But the kind of exercise you do can make your weight loss even more significant. While cardio workouts are great for getting the heart pumping and the calories burning, you need to build muscle mass if you want those calories to keep flying off while you’re sitting around doing nothing. That’s why it’s important to do exercises that tone your body while you exercise.

Adding a pound of muscle mass will cause you to burn up to 50 extra calories per day, even when you’re just sitting down. Imagine how much faster you could lose weight if you replaced 10 lbs of fat with muscle? Plus, on a normal diet, you lose muscle mass along with the fat. This slows your metabolism and causes you to gain weight when you eat normally again. If you add muscle mass instead, you keep burning more calories and are more likely to keep the weight off.

Exercises like running, biking, and swimming can burn hundreds of calories per hour, but have much less benefit after the exercising is done. While they can increase muscle mass, the increase is not nearly significant as lifting weights. Weight lifting burns fat while you work out, and continues to burn after you stop. And the more weight you can lift, the more calories you’ll burn each time. This means the stronger you get; the faster you’ll burn through your fat reserves.

With many exercise programs, doing too much too quickly can be dangerous. This is especially true with weight training. Using too much weight can not only stress your muscles, it can also cause permanent damage to tendons and ligaments. Not to mention the dangers of being crushed or trapped by extreme weight. When using weight training, always start slow and build your way up. And remember to use a spotter when lifting significant amounts of weight.

Remember that weight training should not replace a cardio workout. For best results you should alternate between aerobic exercise and weight training. This gives you the benefits of both to power maximum weight loss.

Tips for Fitting Exercise into Your Busy Life

If only there were more hours in a day! Life is busy and often times exercise seems to take a back seat to everything else we have going on in our lives. With all the benefits of regular exercise we all should really make time to fit in some physical activity into our daily routine…. Your body and mind will thank you for it.

Here are some tips for helping fit some physical activity into your schedule.

Bring a sandwich to work. Instead of spending your time and money buying food at work, pack a lunch and take it with you on a walk or run. This way you can get some exercise in and eat when you get tired. If you usually eat with coworkers, encourage them to pack a lunch and tag along.

Work out instead of vegging out. If you’re like me, there are one or two television programs you just can’t miss. Just because you’re watching TV doesn’t mean you have to sit on your couch. You can use this time to do stretches, sit ups, or even lift weights. If you’re really ambitious, you can try aerobics or jogging in place.

Cut back on coffee breaks. Tomorrow, use clock or stop watch and add up how much time you spend on coffee breaks. If you cut back on coffee, you could use the extra time to walk around the office or climb the steps of your building. Plus, the endorphins from exercise are considered more energizing than most stimulants.

Use exercise as a social event. If you spend a lot of time during your week chatting with one of your friends, encourage them to become your workout buddy. Instead of sitting at a diner or a coffee shop to chat, socialize by jogging or going to the gym.

Do some housework. No, your husband/wife did not pay me to put this in here. Cleaning the kitchen, mowing the lawn, tending to the garden, and even dusting are all great ways to get a work out. Housework lets you stretch, works your muscles, and gets your heart pumping; all essential for staying in shape.

The most important part of any exercise plan is sticking with it. Make a plan keep it. If you build up slowly, you’ll eventually have a great exercise plan that fits into your busy life.

Popular Supplements for Weight Loss

The Most Popular Supplements for Losing Weight Naturally

There are a ton of weight loss products on the market. In fact, over a billion dollars was made last year selling these types of products. With all the available options, it’s hard to figure out which one is best for you. Here are some of the most popular natural weight loss supplements on the market today.

Hoodia

Hoodia gordonii, also known as the cactus diet, is a powerful appetite suppressant. It comes from a cactus in South Africa that has been used by native Bushmen for generations. It’s currently available in pill, liquid, or tea form. If you decide to take hoodia, remember to drink a lot of fluids; it’s a thirst suppressant to.

Green tea

This has become a popular item for weight loss in the last few years. It works by speeding up your metabolism so you burn calories and fat faster. Some people also claim that green tea can aid in lowering cholesterol. Green tea contains caffeine, so you should cut back on your other caffeine sources if you’re taking it.

Chitosan

While many diet pills work to suppress your appetite or boost your metabolism, chitosan is used to prevent your body from absorbing fats. The unwanted fat simply passes throughout your system instead of ending up at your waist line. While many people have lost weight with chitosan, it can also cause problems in the digestive tract.

One thing you must remember is that if a weight loss supplement works, that doesn’t mean it’s safe. Many people think that because something is natural, it’s not dangerous. Not only do many supplements have dangerous side effects (think Phentermine and Ephedra); they are usually not rigorously tested so their negative effects are not well documented. It’s always a good idea to check with your doctor before taking any supplement.

While a weight loss pill may be effective, remember that they should be used in conjunction with diet and exercise, not as a replacement. If you do, your diet may just get that extra boost it needs to finally take off excess pounds.

Benefits of Omega 3 Fatty Acids

Omega 3 Fatty Acids are found in oily fish such as salmon and mackerel and have been proven to provide a whole range of health benefits. You’ve probably heard of Omega 3 and many food manufacturers are also quick to cash in on the Omega 3 Fatty Acid. You can now see a wide variety of products ranging from cereal to yogurts with added Omega 3 fatty acids. But exactly what are the benefits of a diet rich in Omega 3 and what should you watch out for?

The American Heart Association recommends eating fish (particularly fatty fish) at least two times a week. According to the AHA fatty fish such as mackerel, trout, herring, sardines, albacore tuna and salmon are high in two kinds of omega-3 fatty acids. These are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). You can also get Omega 3 from vegetable sources such as pumpkin seeds, flax seeds, and walnuts.

Why are Omega 3 Fatty Acids so Beneficial to Health?

Research has shown that they can:

* Decrease risk of irregular heart rhythms (arrhythmias), which can lead to sudden cardiac death
* Decrease levels of triglyceride (the fat which has been linked to heart disease)
* Reduce potential blood clots
* Decrease growth rate of the fatty plaques
* Reduce blood pressure

New research has even shown that Omega 3 fats can reduce the risks of certain cancers particularly prostate and skin cancer.

Research involving children has shown that increased levels of Omega 3 can help children concentrate better and improve behaviors such as hyperactivity.

Overall it looks as though Omega 3 fatty acids can have great health benefits particularly the fats found in oily fish such as salmon and mackerel.

However, new studies have shown that too high consumption of oily fish may cause other health risks. Contaminants and mercury levels are at an all time high in these types of fish and may cause damage, particularly to pregnant women and young children.

It is recommended that pregnant women, nursing women and children not consume more than two small portions of oily fish per week. Certain types of fish such as mackerel, swordfish and shark contain higher levels of mercury than salmon or tuna.

With all the controversy it’s difficult to know whether you should or shouldn’t consume oily fish. So far it looks as though the health benefits of Omega 3 Fatty Acids outweigh any associated risks, when consumed in moderation and according to guidelines.

Benefits of A High Fiber Diet

A diet high in fiber is important for many reasons. Adequate amounts of fiber are essential to good health. It keeps your digestive system working smoothly, helps elimination from the body and is rich in vitamins and nutrients.

An increased amount of fiber can also help you feel fuller longer, which is important if you’re watching your weight.

A study conducted at the Harvard School of Medicine found that men who consumed 12 grams of fiber a day were twice as likely to develop precancerous colon changes as men whose daily fiber intake was 30 grams or higher. Scientist are not exactly sure why fiber can help reduce the risks of colon cancer but it is thought that insoluble fiber adds bulk to stools, which helps speed their transit through the intestines, leaving less time for carcinogenic changes.

Other studies have shown that adequate levels of fiber can also help against breast cancer, heart disease, digestive disorders, diabetes and obesity. If you suffer from constipation, increasing your fiber content should help. It also helps to drink adequate amounts of water daily to help the fiber through your system.

An easy way to start the day with an adequate amount of fiber is to have a fiber-rich breakfast cereal and some fruit. Vegetables and fruits are also high in fiber and also many other important nutrients.

Most people tend to eat breads and cereals which are very low in fiber. Even some brown bread varieties only have a small amount so it’s best to check labels and make sure you’re getting a natural whole grain product with sufficient fiber.

Now that you know all the benefits of adding fiber to your diet, here are some quick tips to help you increase your fiber intake:

Eat vegetables with every meal.

Switch from processed carbohydrates such as white bread and pasta to whole grains (these are higher in fiber and nutrients).

Add beans to casseroles, chilli or many other foods. Beans are an especially good source of fiber

Snack on fruit with it’s skin on. Fruits like berries are particularly high in fiber and apples and pears should be eaten with the peel on.

Eat dried fruits such as prunes, figs, and apricots. These are easy to sprinkle on cereal or add to homemade muffins.

Running for Weight Loss

We all know running is a great way to lose weight, but did you know that running at 10 mph can burn almost 1000 calories per hour? That makes it one of the most efficient ways to rid yourself of excess calories. Before you get started you must remember that if you’re serious about starting a running program, you need to do it right. Here are just a few tips to help you out.

Instead of cutting calories, adjust what kind of calories you eat. Your body needs fuel. If you don’t eat enough, your body will not only cut into your fat reserves, but your muscle mass as well. Try to get about half your calories from carbohydrates; including fresh fruits and whole grains. Try to make protein about a third of your diet. You can do this by mixing fresh nuts in with your meals. You should also get an adequate supply of good fat. Your body can feed of your reserves but it still needs a fresh supply to function properly.

When you’re ready to run, be sure to warm up. You should not only stretch, but also walk some before you start your run. This loosens your muscles and reduces the chances of an injury. The same goes for a cool down and stretching after your run. If you do get an injury, remember to take it easy. You may be tempted to run through the pain, but pain is our body’s way of telling us something is wrong. Some soreness is normal when you first start running, but if you have an actual injury, you should take it easy for a few days and allow yourself to heal.

If you’re just starting a running program, or you’ve been inactive for a long period of time, you should gradually ease yourself into running. Start slow; eventually, you can build up to running longer distances at faster speeds. You’ll eventually want to run as fast and as far as you can to burn the largest amount of fat, but you should never run farther of faster than you’re comfortable doing.

These are just a few steps to get you started on your road to a happier healthier lifestyle. Good luck and happy running!

Portion Control Made Easy

When it comes to losing weight your ultimate success will often depend on portion control. You’re better off eating moderate portions of all different types of foods including a few treats here and there than piling your plate up with apparently healthy options.

Many of us don’t even know what an adequate portion size should be. Go to any high-chain restaurant and your plate will be piled high of food, sometimes you’ll be served up to 5 portions in one sitting! So just how do you watch your portion size and reduce your waist line?

Eat slower – you’ve heard it before I’m sure, but it’s so true, if you take time to eat your meals your brain will have adequate time to register you’ve had enough. Many of us are out of touch with our bodies and we keep eating until we feel so full we could burst. Try to make the mind and body connection by eating your food slowly and taking the time to enjoy each bite.

The Portion Plate – You don’t need to invest in any fancy plate to help you do this, it’s really easy to do anywhere. Mentally divide your plate in half, fill the first half with vegetables then divide the remaining half in half. One half will consist of a portion of carbohydrates such as pasta, rice, and so on and the other half should consist of a protein such as chicken, fish, eggs or beans.

That’s your new portion rule from now on, one quarter protein, one quarter carbohydrates and one half fresh salad or veggies.

Keep the visual image of what your plate should look like anytime you are about to make a food choice. If you’re just having a chicken sandwich for example remember the chicken serving should ideally fit into that quarter of the plate, add two slices of bread and fill up the rest with fresh salad or veggies.

This is by far the easiest way to control your portion size and if you do this with your three daily meals and replace junk food snacks with healthier options such as fruit and low fat yogurt, you are almost guaranteed to loose weight without having to follow any strict diet regimen. Still not sure, give yourself a few days to try it and see the great results for yourself.

Great Skin Foods - Stay Younger and Feel Good

Everything you put into your body will be reflected in your skin. If you have a diet high in fat, processed foods and little fruit and vegetables your skin will surely reflect that. In our teens, and 20s we’re able to get away with a lot but once we hit 30 and beyond our skin isn’t so forgiving anymore.

Here are a few must have foods to incorporate into your daily diet.

Green tea – Not only is this drink loaded with health benefits, it will also help the look of your skin by reducing inflammation and fighting free radicals that cause skin damage. So drink up.

Water – You probably already know this one but we need approximately 8 glasses of clear water a day (no sodas, soups or other drinks are included in this quota). For maximum benefits clear water is best. It helps purify your body and eliminates toxins.

Selenium – This powerhouse nutrient is found in foods such as turkey, brazil nuts, tuna and whole grain breads. Include at least one of these foods in your daily diet.

Fatty Acids – These are found in oils such as walnut and flaxseed. Oily fish such as salmon, tuna and mackerel are also rich in essential fatty acids.

Dairy – Low fat dairy products are high in Vitamin A which is beneficial to the skin. Low fat yogurt is also good for the digestive system which in turn helps skin health.

Fruits and Vegetables – A variety of fruits and vegetables are good for overall healthy skin but there are some foods in particular which are very high in powerful antioxidants and promote good skin health. Berries, such as blueberries, strawberries and blackberries are great for fighting against free radicals which can cause skin cell damage. Vegetables that are brightly colored such as red peppers, yellow peppers and sweet potatoes are also great skin foods.

Now that you know what to eat there are some things that should be left out altogether if you want to look young longer:

White Flour Foods – White bread, rice, pasta and sugar are less nutritious than the whole grain types and will cause inflammation in the skin which can lead to aging. Try cutting these items from your diet for two weeks and look in the mirror. Your skin should look less inflamed and fine lines will be less apparent.

Alcohol – dehydrates the skin and speeds the aging process, try to only have it in moderation. A little red wine may have some health benefits whereas beer does not.

Smoking – This will age you, cutback or better yet cut it out altogether. Your skin and lungs will thank you for it.

Processed Foods – Processed foods are loaded with sugar and additives, these wreck havoc on the skin and are best left out of your diet altogether. Sodas and other sugary drinks are not only bad for your health but can also rob your skin of essential nutrients. They’re also not good for your waistline and have been known to cause cellulite (even the diet variety).

For truly glowing, young skin a balanced diet rich in whole grains, fruits, vegetables and essential oils is best.

Caffeine - Should You Really Give it Up?

It may surprise you that the most commonly used drug in the world is caffeine. Caffeine can be a great pick me up that helps get you through the day. Plus, quitting caffeine can cause annoying side effects like headaches and nausea. However, while it may seem harmless enough; there are studies that suggest negative effects of excessive caffeine use. Before you make a decision to give up or cut back on caffeine, be sure you have all the information.

Having been a college student, I know the negative effects of too much caffeine. While caffeine may help you get a jump start during the day or stay up all night studying, too much can make you nervous and shaky. It can also cause your heart to race and even affect your breathing. If you find yourself a bit jittery or shaky, caffeine may be the culprit. Plus, caffeine can make you feel more stressed during the day, even if you haven’t had too much.

Your afternoon caffeine boost may be to blame for your insomnia. A lot of people think caffeine won’t keep you up if you don’t drink it before bedtime, but the stimulating effects of caffeine can last up to 6 hours. If you cut back your afternoon caffeine consumption, you may find yourself more rested in the morning.

Along with the side effects of caffeine; studies have suggested that there are more serious consequences from excessive use. Its stimulant properties can have negative effects on the heart including high blood pressure. Its diuretic effects may cause calcium loss, leading to osteoporosis. In addition, it’s been suggested that caffeine can raise cholesterol, cause stomach irritation, and may even be linked to certain cancers. While most of this research is inconclusive and linked to high consumptions of caffeine, it’s something to think about.

Caffeine has not only been linked to low birth weight, and miscarriages; some also suspect that it could prevent conception. If you’re pregnant or trying to conceive, you should seriously consider giving up caffeine.

While research suggests that caffeine may be bad for you, quitting is ultimately a personal choice. If you feel you just can’t get through the day without your coffee, try drink less throughout the day. You may feel withdrawal symptoms to begin with, but you’ll be much better off in the long run.

Anti Aging Tips for Women

Throughout time, there’s been a persistent myth about the fountain of youth. Sure, we all know there’s no spring in Florida that will keep us young forever, but we still chase after pills, crèmes and anything else that will magically make us feel younger or live longer. Nothing can help us live forever or be ten years younger, but there are things you can do to help turn back the clock.

Stay on your diet. You may be on a diet to lose weight, but it has other benefits too. While carrying around extra pounds causes extra wear and tear on your system, a healthy diet also makes all your systems work right. If your organs are properly nourished, they’ll operate more efficiently and won’t get worn out as fast. It’s also a good idea to take a daily multivitamin. You might find other supplements beneficial; just be sure you’re getting enough of the right nutrients and not too much of the wrong ones.

Don’t forget your skin. An important part of feeling young is keeping your organs healthy. Well, your skin is the largest organ of your body. Having healthy skin can make you look younger, which in turn can make you feel younger. In addition to using anti-aging skin care products, be sure to eat a diet that helps improve skin quality. Good choices are fresh fruits and vegetables and foods rich in protein. Keep your skin (and the rest of your body) hydrated by drinking plenty of water.

Get Exercise. Everyone’s heard the old adage “if you don’t use it you lose it”. Well, you’ve probably heard it so much because it’s true. Regular exercise keeps your body working properly. It can also strengthen your heart and help you lose excess pounds that are weighing you down. And remember, exercising your mind is just as important for staying young as exercising your body.

Feel good about getting old. It may seem silly, but people who have a positive view about getting older tend to live longer. Instead of worrying about how hard it will be to get around or do normal things, concentrate on the fun of retirement or other benefits to getting older.

Sure, there’s no fountain of youth, but taking small steps to stay healthy and keep yourself going will go a long way in helping you feel younger and live longer.

Yoga For Beginners

Most people have heard of yoga, but many aren’t aware of its great benefits. Yoga is a method of posing and deep breathing that can improve strength, flexibility, stamina, and relieve stress. If you’ve ever thought about trying yoga, now is a great time to start.

The first thing you need to do is figure out what type of yoga you want to try. This may seem simple, but there are 40 different types of yoga to choose from. Each one has its own benefits, strengths, and requirements. Which one is best for you will depend on your current physical fitness level, what you’re looking to accomplish in yoga, and your own personal preferences. If you plan to take classes, you should check to see what types are available in your area before you choose.

While you can find tapes and books that teach you various yoga poses and techniques, you will get the most benefit from attending a class. A qualified instructor will be able to tell you if you’re doing everything properly; doing the poses correctly will give you the biggest benefit. One thing you should be aware of that many people may be uncomfortable with, is touching. Your instructor may move you around if you’re posing incorrectly, or massage you for further relaxation. If this is a big problem for you, then you may want to learn through a different method.

When you go to a class, you should be prepared. Remember to wear loose clothing that you can move around in. If you’re unsure of what will go on in a class, look up your type of yoga online or ask someone who has been to a class before. When you show up, be sure to inform the instructor that you’re new so they can provide you with extra help, and don’t be afraid to ask questions during the class. If you find you like the techniques used in the class, you should make it a point to come regularly to experience the full benefit.

While you may want to try yoga as a physical fitness regime, you may also be interested in its other aspects. Yoga is more than just posing and deep breathing; it is a belief system that involves all aspects of life. If you find your classes beneficial, you should do more research into this fascinating subject.

Spinach & Tomato Ravioli

Spinach & Tomato Ravioli

Ingredients:

1 cup tomatoes -- peeled, seeded,diced
1 small onion -- oven roasted
1 cup mushrooms -- minced
2 teaspoons garlic -- minced
1/2 pound spinach leaves -- blanched, chopped
1/4 cup nonfat cottage cheese
3/4 cup tofu -- mashed
2 Tablespoons fresh basil -- minced
Ground black pepper
salt -- to taste
48 eggless ravioli dumplings

Instructions:

Combine tomatoes, onion, garlic, and mushrooms in large pot. Cook over medium heat until mushroom liquid evaporates and mixture becomes a bit dry. Do not over cook. Once complete, set aside to cool. Once cooled combine with spinach, cottage cheese, basil and tofu. Season with salt and pepper to taste. Place a single layer of ravioli dumplings on a cutting board and moisten edges with water using a pastry brush. Add one Tablespoon of spinach mixture to the middle of each skin. Top with a second ravioli dumpling and press edges together to seal. Place ravioli in boiling water for 3 minutes and cook for 3-4 minutes, until raviolis are firm, not soft.

Just What Does Organic Living Mean?

We have all seen the labels on food products that say “organic” but what does that mean? Organic living has come to mean a return to a simpler way of life. We won’t be giving up our televisions and cell phones, but we can learn to detoxify our lives.

When the notion of organic living first burst on the scene, the talk was mainly about the dangers of pesticides. A biologist named Rachel Carson wrote a book called Silent Spring (1962) that brought to light the dangers of the cumulative effect of pesticides. Pesticide use was high during the 1950’s and ‘60’s.

People have become more concerned about their health. What was it about our parents and grandparents that helped them to live longer? We have so many modern conveniences these days but major health problems still exist. In the search for the key to long life, organic living got its start.

Organic living encompasses every facet of our life. Moving away from the smog and smoke of the city to live in the country is an admirable idea. But, buying and eating food that contains preservatives is counterproductive. For one to say that they are “going organic” they must investigate ways to purify their life from every angle.

In order to live organic, one must do their homework. Read all the information that you can about organic and synthetic substances. Synthetic substances are ones that are created to mimic naturally occurring ones. Synthetic substances are cheaper than the real deal. Chemical compounds can become unstable or breakdown into other substances that are not so good for the body.

Changing to an organic lifestyle takes time and patience. Each change that is made becomes a habit that can be passed on to your children. They in turn will learn to simplify their lives. Think about your family predecessors. What about their lives is different from ours? Well, they worked sun up to sundown. They had gardens, raised chickens and cows, canned vegetables, made soap or bought from someone who made theirs, and a host of other things.

To live organically is to live from the earth. If we don’t have time to tend to a garden, we can visit farmer’s who do and refrain from using pesticides. We don’t raise chickens in the city, but chicken farmers who want healthier animals give them certain feed so they can raise an organic product.

We don’t have to leave our jobs and return to a log cabin in order to go organic. With a little legwork, we can find the products we need to better our lives. When our bodies adjust to the lack of chemicals we will feel like new people.

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5 Diet Changes that will Lower Blood Pressure

So, you need to lower your blood pressure, but you don’t want to take prescription medications. The first step you should take is to make some changes in your diet. There are some small steps you can make that can add up to a big difference in your blood pressure. Here are 5 changes to try.

Cut Back on Salt. This is probably the most important change you can make to your diet if you want to lower your blood pressure. Instead of salting your food; experiment with different spices, sauces, and other seasonings. Just be sure to read labels and check the amount of sodium. Try cutting back on packaged foods that are higher in sodium and search for less salty options.

Go for the veggies. When our body has all the vitamins and minerals it needs, it can work more efficiently. This helps to lower your blood pressure along with improving functioning all over your body. Potassium is particularly important for lowering blood pressure. While you can always just get a comprehensive multivitamin, the best choice is to eat foods rich in certain vital substances. The best way to do this is by adding fruits and veggies to your diet. Try replacing some of the meat in your diet with these healthier alternatives. Just remember that meat has nutrients you need as well, so eat foods that will replace those nutrients as well.

Get more fiber. Increasing the amount of soluble fiber in your diet can not only lower your blood pressure, it can also lower your cholesterol, and help you lost weight naturally. You can add fiber to your diet by eating oat bran, apple pectin, or guar gum. A slightly more pleasant alternative would be fiber supplements. Just make sure to check how much of the content is soluble fiber.

Cut back on sugar. While scientists aren’t really sure why, eating processed sugars raises your blood pressure. You should cut back on eating sugar, or eat it with fiber or protein; they slow the absorption and lessen the effects.

Ditch the diet pills. While losing weight can help lower your blood pressure, stick to a healthy diet rather than taking pills. Many weight loss pills can actually raise your blood pressure. Losing weight the old fashioned way with diet and exercise is the best idea for lowering your blood pressure.

If you think these changes sound like too much for your tastes, why not take them one at a time? You could also make changes in increments. For example, decide to replace one sugary or salty snack with a fruit of vegetable each day for a week. Once you’re used to one change, you can keep adding more until you’re comfortable and happy with your new healthy diet and lower blood pressure.