"Losing Weight the Healthy Way"

Almost 108 million Americans were overweight or obese in 1999. Until now, obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2020.

One way to prevent this scenario is to make people aware of the risks of being overweight or obese.

Here are some diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds:

1. heart disease
2. stroke
3. diabetes
4. cancer
5. arthritis
6. hypertension

Losing weight helps to prevent and control these diseases.

The quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplement or  pills do not work. If they do, the results are just temporary.

It is better to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time.

Here are some tips on how you can lose those unwanted pounds the healthy way:

1.   Do not starve your self.

The key to a healthier way of losing weight is: Do not diet.

You may seem happy and feel that you are losing those unwanted flabs on your belly and thighs by skipping meals. But remember that this would not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday.

If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. highs, buttocks, hips).

2.  Start your day right.

Mothers always say that breakfast is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism.

Your food intake after you wake up will be used to burn fat all day long.

3.  Eat small, healthy meals frequently.

Five  small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent over-eating. This will also increase your metabolism and make calories burn faster.

4.  Decide on how much weight you want to lose.

Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life.

Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules.

5.  Drink lots of water.

Your body needs sufficient water  to burn fat and keep your cells hydrated and healthy.

6.  Avoid too much sugar.

Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carbo fix that you need, plus lean  meat and protein rich-foods. Sweets, sodas and pastries should be once-in-a-while indulgences only.

7.  Watch your fat intake.

Fat is not the culprit to being overweight. You need this to keep your weight at the proper level.

There is such a thing as healthy fats. Olive, peanuts and canola oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart.

8.  Exercise.

Leave your car if  you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle or  skate. Use these activites and other home chores if you are too lazy to go to the gym and take exercise classes. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities.

It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself.

Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.

Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result to a new, healthier you.

5 Simple Steps to Losing Weight

If you are carrying around a few (I use that term loosely) extra pounds like most of us are, you all know all the reasons why we should take the weight off. It will reduce stress on our heart, reducing the chance of heart disease, cancer, possibility of diabetes; feel better, look more attractive, etc.

There are 101 reasons why, but it can be a real pain to finally get that weight off. You push really hard, make a little progress, get side tracked, and bam you are heavier then you started.

It’s maddening. Enough with that hassle, I have put together 5 simple steps to actually losing weight and keeping it off. These steps can be applied to anything, but we are focusing on weight loss here.

1. Know What You Want
2. Know Where You Are
3. Track Your Results
4. Make Course Corrections
5. Being held Accountable

Now all your extra weight will effortlessly melt off. Yeah right! A simple list of 5 items is not going to do it, so let me explain the intricacies of the 5 items and where the hang up normally occurs when applied to losing weight.

1. Know What You Want

This one is dead simple. Most people that want to lose weight have an idea of how many pounds they would like to lose or how they would like their body to look.

I think we can safely say if your body started looking the way you wanted it, you would know, even if you didn’t have it completely mapped out and detailed.

2. Know Where You Are

This is the big trip up. It is almost always overlooked and is the number one reason for the up and down Yo Yo effect we experience with losing weight. We are unhappy with how our body feels and how it looks and it is painful to zoom in and get an accurate picture of where we are. Unfortunately, we have to know where we are, to be able to accurately judge the results we are getting.

You are on a trip to San Diego, California. You would like to start your trip from Phoenix, Arizona, but you really don’t know where you are. No problem. You get an Arizona/California map and find that a simple 6 hours trip west on interstate 8 will get you to San Diego.

6 hours later, you have no clue where you are and it is definitely not warm San Diego. You feel defeated and you want to give up! Do you blame the car? The stupid maps? San Diego? Yourself?

Now what if I told you, you were actually in New Your City, not Phoenix, Arizona. A 6 hour car ride west from New York City will never get you to San Diego.

If you took the time to accurately find out where you were, you would have been able to choose the appropriate means to get to San Diego and have an expectation as to how long it would take.

This is the same with weight loss and our personal physical condition. In our minds, we think we are starting in a different physical condition then we really are. When the results don’t follow the illusion in your mind, we get upset.


3. Track Your Results

This is conceptually simple. If we have no clue as to WHAT we are doing, how do we know what is working? It might be a simple to do, but is also simple not to do. In the end, most people never track their results.


4. Make Course Corrections

We love to do this one. We have it hands down. It is like step 1 of knowing what you want. We try the new food diet, the super sit up machine, and the cardio hip hop power energy yoga fat burner class.

We might be great at switching it up, but without knowing where we are starting from and a history of tracked results, we have no clue as to what we should change or even which direction we should go.


5. Being held Accountable

No, not accountability! That is an evil word. I don’t want someone to know what I am doing, or more importantly what I am not doing.

So, why do we resist accountability, your secret weapon to weight loss? Because it works! If you know someone is going to be watching, you would follow through or at least feel very uncomfortable not following through.

Accountability when used wisely is the ultimate turbo booster to your weight loss. Since you are going to be accountable anyway, you might as well get something out of it.

Using accountability up front, you can achieve the body of your dreams. If you let your body hold you accountable, it will throw on fat in places you don’t want it to be.

The biggest obstacle to weight loss is not taking any action. It doesn’t matter how good the plan is, it is worthless if you don’t follow it. So what do I do now?

First and foremost get Accountable.

Forward this article to someone you respect and care about and tell them I want to be accountable to finally taking off my extra pounds. When they agree to support you, start working through Steps 1 – 5.

Quick Tips To Boost Your Metabolism

There are a lot of people who would give a lot to increase their Metabolism. Having a high level of Metabolism enables one to maintain burn fat and lose weight fast with the least amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories to support life.

There are several factors that affect the Metabolism of a person, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels. Metabolism slows done due to the following: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.

Here are several ways to fire up one's Metabolism:

1. Build up on lean, mean body mass. It is only natural that Metabolism decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:

For strength training

-Increase the amount of repetitions of a particular exercise.
-Add the level of resistance
-Utilize advance exercise techniques if possible

For cardiovascular training

-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Add up on resistance and speed


2. Eat breakfast. A lot of people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

3. Avoid sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive execerise 2-3 times a week should be in order to stabilize blood sugar.

4. Eat spicy foods. Hot cuisine with peppers can increase Metabolism.

5. Sleep more. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.

6. Increase water intake. Water flushes out toxins that are produced whenever the body burns fat. Majority of bodily functions involves water, and lack of water causes the body system's operations to decrease its speed, and produces unneeded stress as a result.

7. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.

8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down Metabolism.

9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns.

9. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases Metabolism. Also, people tend to eat excessively when stressed.

10. Guzzle up on green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate Metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.

11. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains.

Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the Metabolism level, which plays an important role in weight loss. A person needs to realize that eating right and working out is not just a passing fancy, but a way of life.

Working Out for Extreme Fitness

Many people think about building muscles as abandoning life outside the gym and devoting hours in the gym like a monk in a monastery. Perhaps the only way to chisel the body into a hot muscular physique is by toiling hour by hour over the rusty iron day in, day out and year in, year out.

This need not be so. Although hard work is truly required, extreme fitness demands one to be a slave of the iron weights. Full-body work outs can make one progress and it easily fits in one's schedule. This is very convenient if one is looking forward to achieving extreme fitness but finds it hard to hold on to a single work out routine.

Genuine full-body work outs done by athletes with an aim in mind makes for maximum muscle contraction using heavy weights, makes room for full recovery so one can actually grow and continue to train hard plus it also prevents burnout which is inevitable due to excess training.

So if one is ready for extreme fitness, here is all there is to know about full body work out:

Full-body work out is a time saver. The biggest plus about having the whole body trained all at once is probably having to go to the gym less frequently; perhaps around two to three times for every seven days would be enough.

Another advantage of working out the entire body all at once is that one need not spend two or more hours of strenuous exercise in the gym for every session; one only spends one hour in the gym for every session. So that's just three to four hours per week in the gym right? With full-body work outs, it is all about the quality of exercise one does for session and not the quantity, nor even the amount of time you allot per session.

Full-body work out boosts the cardiovascular system for extreme fitness. One must allot two to four sets for every body part into the one hour session. Jam packed with exercising, each one hour session then gets the heart and the rest of the cardiovasular system pumping and up to speed in a flash.

Now feeling pumped up, next find out what rules does one have to follow when engaging in full-body work outs:

Training commences only once every two to three days. This is so easy isn't it? What is great about this is that there is time spared during rest days so that one can indulge in a few cardio exercise sessions instead of depending on cardio execises one normally does at the end of each work out session which after all, are not at all very effective.

Heavy lifting is strongly advised. Contrary to popular belief, especially among athletes. It is not true that it is good to get trapped on training lightly than one actually could so as to conserve energy for the other body parts that will come later in the routine. What is true is that one cannot achieve optimal progress if one is not training heavy, no matter which program that person is doing.

One exercise only per muscle group. This is very easy to follow and is also important. Doing basic exercises which are also intense means you do not have to do another different exercise for that body part.

Keep work out short. Resistance training affects the natural homones of the body connected to muscle building. Intense exercising boosts the testosterone levels and long work outs increase those of catabolic cortisol. Sixty minutes of work out allows you to get the best of both worlds.

Now with this convenient and powerful work out regimen, one can now truly experience extreme fitness.

How Do I Get a Flat Stomach?

There certainly is no shortage of advice on how to get a flat stomach but unfortunately, much of the advice that you're going to get is going to be off base. Don't get too upset with the people that are telling you this, especially if you know them personally. The reason why many of these individuals are giving you this misinformation is because they were misinformed themselves at one time. The fact of the matter is, there are ways that you can get a flat stomach but you need to make sure that you are exercising in the proper way and eating the proper way as well.

First of all, let's talk a little bit about the eating program that is going to help you to get a flat stomach. Far too many individuals are told that it is necessary for them to eat diet foods that are chock full of artificial ingredients and sweeteners in order to make them palatable. Yes, they may be low on fats and calories but what you probably don't realize is that many of the chemicals that go into these products actually make you fat of the long run. It's the dirty little secret of the dieting community, foods that are supposed to make you thin actually make you addicted and fat.

That is why it is necessary for you to go with a basic diet that includes plenty of fruits and vegetables and they need the proper types of carbohydrates, fats and proteins. Yes, there is a bit of a learning curve involved here but the simple fact of the matter is, once you get used to eating this way you will feel so good and be burning so much fat that you will never want to go back. Simply eat a balanced diet and don't deprive yourself of carbohydrates or fats in an effort to lose weight, it does not work for the long term.

Exercise is where many of us stumble as far as weight loss is concerned. If you're asking yourself, how do I get a flat stomach, you probably have heard that you need to do an inordinate amount of abdominal exercises. Unfortunately, this is never going to help you to have a flat stomach that you want because it is always going to be covered up with a layer of fat. In order for you to truly achieve a flat midsection, you need to burn the fat with the right kind of exercise and that does not include abdominal exercises.

Concentrate on the larger muscles of your body, such as your legs, chest and back. Do multi-joint exercises that are designed to add lean muscle mass to these areas of your body and you will see the fat disappear very quickly from your stomach. It's really just a matter of building these areas of your body up so that you can have your metabolism running at top speed. This is the only way for you to truly have a flat stomach and to lose the fat that you may be carrying around.

Check out LoseBellyFatFaster.com for more of the latest tips, techniques and exercises on how to get flat abs.

1000 Crunches per Day Won't Get You a Six Pack

I can remember when I was a child that my mother was doing a series of crunches on a daily basis in order to get a lean and flat stomach. She read this in a woman's health magazine and believe it or not, she was doing 700 or more crunches on a daily basis every day for several weeks. Unfortunately, she ended up getting discouraged as a result of these exercises because they were not producing the results that she desired. The fact of the matter is, 1000 crunches per day won't get you a six pack and typically, it will just leave you feeling as if nothing you're going to do is going to work.

The reason why this is the case is because it is impossible for you to target specific areas of fat on your body by exercising those regions of your body. Although it never hurts for you to do crunches and to make sure that you have a strong core, the simple fact of the matter is that you're not going to get a six pack unless you get rid of the layer of fat that is covering it up. Even if you have the most awesome stomach muscles on the planet, it is going to do little good if they are covered up by a layer of belly fat.

In order for you to overcome this problem, you need to have a combination of the proper diet and a proper series of exercises. The first thing that you need to do is to clear your mind of all of the things that you have ever learned in the past because unfortunately, many of them were false. Typically, we get our information through commercial means and because they are trying to sell us a product, they usually make that product out to be the best thing possible. Forget everything you know, here is how to get those six pack abs to show through.

The first thing that you need to do is eat a healthy diet and drink plenty of water on a daily basis. I'm not talking about cutting out all of the carbohydrates or fats out from your diet, that is not healthy at all. Eat a balanced diet that contains as much raw fruits and vegetables as possible. It is also a good idea for you to eat a protein and a legume every time you sit down at a meal as this will help to build muscle in your body and to stabilize your blood sugar levels.

Exercise is also a great idea and you need to make sure that you are doing multi-joint exercises that are targeting the largest muscles in your body. Putting lean muscle mass on your body in your legs, back and chest is going to melt the fat off of your body and allow that six pack abs that you have been working on to finally show through.

Check out cbmall.com/to/flatabs for more of the latest tips, techniques and exercises on how to get flat abs.

Setting Your Personal Fitness Goals

Many people make the mistake of setting their fitness goals too high when they embark on an exercise program. This leads them to abandon their plans out of frustration and impatience. Setting manageable goals is key to maintaining a fitness program over time.

If you have been completely sedentary you need to start out your fitness regimen by working towards small and realistic goals. These can be as simple as walking around the block once a day for a week, and adding another block each subsequent week until they reach the 30 minutes recommended by health professionals. A few sessions with a personal trainer can help you set reasonable goals for weight-bearing exercise like weight training. In the beginning focus on overall conditioning rather than building muscle. Check with staff at your gym or fitness center for recommendations about what exercise classes are right for your current fitness level.

When you're just starting out, it's easy to make rash promises like exercising every day. It's hard for even people in top condition to make time each and every day for training. Start off three or four days a week and build up from there. If you're taking up a new sport like swimming, skiing or golf, consider taking lessons with a professional so that you develop good habits from the beginning.

If you've been getting moderate exercise your goals can be a little more ambitious. If you're walking the recommended 30 minutes per day, why not add hand weights to your routine? This might also be the time to consider adding more weight to your lifting or taking an intermediate fitness course. You may also be ready to speak to a personal trainer about beginning to work on building specific muscle groups.

Once you've attained a high level of fitness, then it's time for some serious goal setting. Plan to run a marathon or participate in a 5K walking event. There are many of these events run to benefit charity, giving a double benefit of both funds raised and health benefits to participants. When preparing for an event of this nature, return to your early habit of setting small, realistic goals. Add miles to your run on a weekly basis until you are able to complete the full distance. Speak with your trainer to establish a regular schedule of weight-bearing exercise that will help improve your stamina and flexibility.

Low Calorie Snacks

A common belief amongst dieters is that eating snacks will destroy your diet. Research is supporting the understanding instead that snacks may actually help you stick to your diet as long as you make healthy choices and don’t overeat. Snacking can be beneficial to any weight-loss diet. It will help to prevent binging. By having a small nutritious snack you will prevent overeating at your next meal. You can get much-needed extra energy and nutrients by a nutritious snack during the day.

In order to have healthy and easy snacks available, plan ahead. Do your grocery shopping with healthy snacks in mind and don’t shop while you’re hungry. If you make a list and stick to it and spend the least possible amount of time in the store, you are more likely to come home with good choices. Once you get the foods home, prepare or at least package them in handy serving size bags so they are readily available to you instead of grabbing something harmful to your diet.

Whole grain snacks are easy and healthy snacking options. They are rich in fiber and carbohydrates so they give you energy that lasts. Try low fat whole grain crackers, whole grain crisp breads, and whole grain pretzels.

Fruits and vegetables are simple snacking alternatives. They will provide you with a feeling of fullness that will help you make it until the next meal. They are fat free and have very few calories. In addition, they are rich in vitamins, minerals, fiber, and other nutrients. Try raw carrots, celery sticks, apples or bananas.

Nuts and seeds are clever snacks that are easy to incorporate into any weight loss diet plan. They provide protein, which helps you feel fuller longer. In addition, they possess mostly monounsaturated fat, which is the healthy kind. Nuts do however contain a lot of calories so do not eat them in large quantities. Soy nuts are a great choice.

Low fat diary products are another healthy snacking solution. Cheese, yogurt and other dairy products are rich in protein and calcium. They are also vital sources of other minerals and vitamins. It is important to choose low fat or light dairy products to limit your caloric intake. Try fat free pudding or light yogurt.

Remember, the key things to remember are that the snacks should be low calorie, you should not allow yourself to over eat them, and nutrition is vital. Source: Ravishing Global Community.

Finding Time For R & R

The definition of "rest and relaxation" depends
on you. Vacationing may be relaxing for you, or
it could be stressful, depending on your likes
and dislikes. Working in your garden could be
invigorating or a waste of time. If you can't
picture yourself stopping or slowing down at all,
spend the first month scheduling time to make R & R
happen and then take that time.

Soon it will become a habit and you'll do it
naturally. This is your rest and your relaxation,
but here are some suggestions:

1. Take 30 minutes a day just for you. Swing in
a hammock, read a book or take a nap. Enjoy them!

2. Escape to Fantasy Island. Picture yourself
being fanned and served by your favorite "fantasy"
person. (I know who I'd choose!!) That should
bring a smile.

3. Breathe deeply. It calms you down, allows you
to refocus and lessens anxiety.

4. Make your surroundings comfortable. I always
enjoy reading in bed or even figuring out my new
ideas there. You do what works for you.

5. Tie your recreation to your goals. For
fitness, take a walk. To learn a new language,
carry a language CD.

6. Use travel time in your car for education.
Use your errand or running time to learn
something new or listen to music, humor or books
on CD.

7. Do your changes gradually. Put yourself in
circumstances that encourage rather than
discourage.

8. Take mini-vacations. Stop looking for "
glumps" of time. You'll see and do more and still
have memories to talk about.

9. Have a grab bag of things to do. (I love this
one!). Put slips of paper with a wish on them in
a bag and draw one out each time you have time.

10. Keep your emotional bank account full.
Remember, it takes five positive deposits to
counteract one negative.

11. Be your own catalyst. Recharge and renew
yourself so you're always raring to go.

Just remember, there is not just one way to do
something. You can travel many paths to reach
your goal. What's most important is that it's
your path and your goal. I've learned there are
many people who've lived someone else's dream and
not their own. We don't want your life to end
with that dream still in you.

Gayle Carson is a 69 year old, three time cancer survivor who's an internet entrepreneur and a kickboxing S.O.B. Visit her website at http://www.SpunkyOldBroad.com and join her free newsletter 9 Secrets To a Total S.O. B Makeover for Mature Women at http://www.SpunkyOldBroads.com

Apparel And Equipment In Sports, Fitness And Recreation

These days there are many big brands that cater to sports, fitness and recreation enthusiasts. Nike catapulted to number one when they hired basketball legend Michael Jordan to endorse for them because at the height of that advertising campaign everyone indeed wanted to be like Mike. They continued their reign and reinforced their being number one when they chose golf’s amazing newest star then Tiger Woods as another endorser.

Adidas is also another leading brand whose latest campaign celebrate originality showcased their collaborations some of the best designers in the world. These brands not only battle in coming up with innovative products, getting the more popular image model or launching award winning advertising campaigns but they even have their presence felt in the movie industry.

In 2000, the movie What Women Want starring Mel Gibson and Helen Hunt was a big hit. The story is about an advertising executive who one day woke up being able to read women’s minds. True, the actors and the plot make for a good movie but Nike gained so much from this movie.

There is no better way to present a new way of thinking in terms of women’s shoes that are great in all areas- sports, fitness and recreation. The movie explained the whole process that Nike had to go through to come up with one product. Just in case you are wondering, the Nike ad representatives in the movie were not actors they were really from Nike and that now Nike has an entire line for women simply called Nike Women.

Adidas, on the other hand, had Goal. Goal is the success story of this small town boy who made it big in the soccerlandia. While more subtle than Nike, the movie stressed that Adidas is number one in football. Nike can claim their throne in the world of basketball but soccer or football will always have Adidas as its number one shoes.

Sports equipments are more easygoing on their Ads, not much brouhaha, it is simply all about the quality of the equipment. Players sporting them are almost usually number one in their fields but they are not required to be as marketable as their apparel endorsers’ counterpart. The point being the best players in their respective fields uses us so if you decide to use as then you can end up number one as well. They are more scientific in their approach owing to details more than just the overall impact.

Low Jeremy maintains http://Sports-Apparel.ArticlesForReprint.com. This content is provided by Low Jeremy. It may be used only in its entirety with all links included.

Don’t Skip Potatoes for the Holidays

Here come the holidays!

We’re fast approaching that ‘time of year’ – you know the one I’m talking about – the holiday season! For many people, it’s a bittersweet time. People get excited about the enjoyment of it all, but also sadly anticipate putting on a few pounds of weight with all the parties and goodies that abound.

And, unfortunately, with the holidays approaching quickly, all those crazy diets and nutrition misinformation will be floating around, confusing everyone.

Don’t follow the masses. Don’t accept weight gain expectations. Do something about your concerns this season by educating yourself on how to eat well during the holidays. Learn what should be avoided, and know what is essential and important to eat. And don’t fall prey to the popular low-carb diets. Carbohydrates are important to our health and nutrition and should not be avoided.

The role of Carbohydrates

Carbohydrates are the primary fuel source for the human body. Although both protein and fat can also be utilized as fuel, carbohydrates are the macronutrients that supply the majority of glucose to the body. The brain cannot survive without glucose. The minimum amount of carbohydrate needed to ensure available glucose for the brain to function normally is 130g/day for adults and children. Most of us eat between 200-300 grams per day. If the body does not receive, through diet, enough carbohydrate to supply the brain with adequate glucose, the body will then break down its own protein stores (muscle) to supply the brain with its primary fuel.

Carbohydrates are also necessary to help burn fat, in the form of fatty acids, for energy. There is a saying that ‘fat burns in the flame of carbohydrates’. Again, if there is not enough carbohydrate to supply this need, then the body looks to its protein stores to serve this energy need. The conversion of protein into glucose happens in the liver, where protein, in the form of amino acids, is stripped of nitrogen and the carbon skeleton is converted into glucose. The downside of this, though, is that body fat then is not burnt during this conversion: Therefore, in order to burn the most amount of fat there has to be enough carbohydrates eaten.

Potatoes during the holidays

As an enjoyable holiday staple, it’s unfortunate that potatoes have been getting a bad rap, coinciding with people still afraid of eating carbohydrates. Nutritionally, eating potatoes is as good as it gets! Just one medium-sized potato is only second to broccoli in overall antioxidant activity, which may help protect against cancer. Potatoes are higher in potassium than a banana! Potassium, along with a low sodium diet, may reduce the risk of high blood pressure and stroke. A potato is almost a non-fat food and only provides 100 calories. It also provides, with the skin on, three grams of fiber. Preliminary studies show that fiber is beneficial for a healthy digestive system and may help reduce the risk of some cancers and heart disease. And, just when you thought the potato had it all, potatoes are actually one of the leading sources of vitamin C in the American diet! Vitamin C is another potent antioxidant and also produces the collagen that helps hold bone tissue together.

Now that you know it’s not the potato that is harmful – keep in mind that what folks will sometimes add to the potato is: The butter, the sour cream, the gravy. Eliminate these on your potato or in your mashed potatoes, and use skim milk, or seasonings instead.

Here is a great recipe for healthy mashed potatoes. Enjoy!

Fat free garlic mashed potatoes

Ingredients:
1 garlic bulb, unpeeled
splash of olive oil
4 large potatoes (Idaho or russet)
1 cup low-sodium canned chicken broth
salt to taste
freshly ground black pepper

Cooking instructions:

1. Preheat the oven to 350°F.

2. Place the garlic cloves in an ovenproof dish and drizzle with olive oil. Place the dish, uncovered, in the oven for 15-20 minutes until the garlic is golden brown and soft.

3. Remove from the oven and let cool.

4. Peel and cut the potatoes. Place them in a pot and cover with cold water. Bring to a boil over high heat and simmer until the potatoes are tender when pricked with a fork, about 30 minutes. Drain.

5. Simmer the chicken broth.

6. Squeeze the roasted garlic cloves to release each clove of garlic from the skins. Throw away the skins. Mash the garlic with a fork.

7. Mash the potatoes. Add the roasted garlic. Slowly add the stock until the desired consistency is reached.

8. Add salt and pepper to taste.

Serving Size: about 1/2 cup

Number of Servings: 6

Nutrition per serving: 106 calories, 26 grams carbohydrate, 3 grams fiber, 0 fat and saturated fat, 5 grams protein.

More holiday tips

Eating and enjoying potatoes at the holidays is just one step forward in the right direction. Here are some other tips for eating healthy during the holidays:

· Pay attention to portion sizes. Have one serving of each food at the meal and avoid going back for seconds. Chances are good that one plate of food provides enough calories for your needs. One half of a cup of mashed potatoes equals one serving.

· Eat slowly. This can be particularly hard if you have starved yourself all day, in preparation for the evening’s event. It takes about 15 minutes to feel the effect of food, so it’s important to eat slowly and chew your food thoroughly. Then you can really taste and savor your food and allow your body time to feel full.

· Don’t go to an event famished. Make sure to eat lightly during the day and have a light meal 1—2 hours before you head out for that holiday gathering. Saving up the calories for later can result in total sabotage to your good intentions. Most holiday parties offer a large number of high-fat, high-calorie foods that will look much more appealing when you’re starving than if you feel satisfied. Sure, these foods may still look enticing and you can sample them, but at least hunger won’t be the driving force toward these cravings!

· Cut the fat. There are many ways to cut down the total amount of calories we consume during this period. Here are just a few examples:
- Use skim milk when making mashed potatoes instead of whole milk or cream, and use seasonings instead of margarine or butter.
- Choose white meat turkey instead of dark meat.
- Skim fat from juices when making gravy. Use gravy in moderation.
- Use chicken broth instead of water and eliminate margarine or butter from stuffing recipe.
- Omit margarine and use pineapple and apple juice when making ‘candied’ yams.
- When making pies, use skim evaporated milk in place of regular evaporated milk.

· Include exercise in your holiday schedule. Above all else, make sure you don’t let your fitness routine fall into the recesses of your muscle memory! It’s harder to pick it back up after the New Year if you’ve stopped altogether rather than just slowed down. It’s common that your usual routine may fall short, but try to include some aspect of physical activity every day, and if you do exercise on a regular basis, get at least one or two days of your usual routine in each week. Not only will this help slow down any possible weight gain, but will also help keep stress levels to a minimum.

You can enjoy the holiday season! Just by keeping these few tips in mind, and remember to eat carbs instead of avoid them, you can indulge in the yuletide treats, feel healthy and energetic, and avoid any weight gain.

Marjorie Geiser is a nutritionist, registered dietitian, certified personal trainer, life coach, and MBA student. Marjorie has been the owner of a successful small business, MEG Fitness, since 1996, helping busy professionals incorporate healthy living and fitness into their lives. She also now offers coaching and consulting services other health professionals who want to start or grow their own small business. To learn more about the services Margie offers, go to her website at http://www.marjoriegeiser.com or http://www.megfit.com or email her at margie@megfit.com.

Need to Lose Weight? Then Increase Your Metabolism…

If you need to lose weight, one great way to start melting pounds away is to increase your metabolism. By increasing your metabolism, you'll be able to process food faster and therefore will store less fat in the body. In fact, with a better metabolism, you're body will even begin burning away existing fat in order to get the energy it needs to support itself.

How Metabolism Works

Your metabolism can either work for you or against you. The main way we all get energy is from glucose, commonly known as our blood sugar.

When our blood sugar runs low, our metabolism burns the fat in our bodies in order to make more energy. However, when our blood sugar runs high, our metabolism stores fat in our bodies to use later.

So now let's look at how you can get your metabolism to work for you.

Go Ahead and Eat

Many people believe that the key to losing weight is to stop eating. Well, that will actually have a negative effect on your metabolism. Eating less will cause your metabolism to slow down because it will sense that you don't have enough food.

So when you finally eat, your blood sugar will jump through the roof and your metabolism will store the extra glucose as fat.

Instead of starving yourself, eat many smaller, healthy meals that are low in calories and fat. Also, consume plenty of water, fruits, and vegetables.

By eating smaller portions you'll not only curb your appetite, but you'll also trick your body into thinking that it's getting plenty of food. Therefore, your metabolism will kick into a higher gear. Then when it doesn't get the glucose it needs for energy (because you're eating healthy) then it will begin to take that glucose from the stores of fat that are already in your body.

Get Yourself Moving

Exercise is a guaranteed way to increase your metabolism. Always check with your doctor for what is the best exercise regime for you. Most of the time, walking as little as twenty minutes a day, will help increase your metabolism.

Exercise actually helps you lose weight in two ways:

First, exercise builds muscle and muscle burns calories on its own.

Secondly, when you exercise your body is forced to come up with enough energy to support your activity. So, it begins burning fat in order to give the energy you need.

Don't be put off when I say exercise - there is no need to be pounding away furiously on a treadmill for hours a day.

A simple yet effective mini routine is all that is needed to give your metabolism a boost.

Some Final Words about Losing Weight

If you need to lose weight, you're certainly not alone. Millions of people are in the same boat. However, most people don't realize what it takes to first lose the weight and then to keep the weight off.

If you increase your metabolism, you'll see that over time, your fat will melt off your body and your weight will gradually drop. The two best ways to increase your metabolism are to eat smaller meals more often and to exercise regularly.

Matt Falconer's latest guide helps you shift pounds, boost metabolism and burn fat without spending hours in the gym sweating away on the treadmill.

The Debate Between Modern Medicine And Herbal Remedies

Around the world people are continuously relying on the power of medicine. We all want to make sure our loved ones are healthy, and refuse to believe that modern medicine could actually harm them. For years, modern medicine has ruled Western culture. It has become part of our customs as we continuously acquire medicine on a daily basis. From a simple dose of aspirin to more intense treatments like chemotherapy and daily medical visits, we cannot help but feel drawn to such assistance. After all, medicine has the ability to heal, fix, and alleviate problems that afflict billions of people each year. So why not jump on the bandwagon and hand over your life to modern medicine?

It is a known fact that we live in a fast paced world where immediate results are craved. If we are sick, we want to have a prescription within hours and medicine to cure us in a day or so. Due to the fact that the safety of medicine has always been around for us, it becomes a common theme to rely on such safe treatments. Since we know that there are medicines out there, we want the situation to be alleviated as soon as possible.

While there are those who are against modern medicine, it is clear that this type of medical treatment has come a long way. With hundreds of medicines dedicated to incurable illnesses, it is a miracle for some. We now finally have the opportunity to feel better, and know that there are things being done to help the sick. But with opportunity, comes a bitter battle. Due to the fact that the media is one of the largest outlets for the world, advertising has taken over modern medicine and has turned it into a dangerous spectacle.

We all see the commercials for sleeping pills, testimonials for cancer drugs, the suggestions for dieting. We become drawn into these safe treatments, because we are in desperate need for a cure. Unfortunately, this desperation often turns into blindness. We immediately run to our local pharmacy and pick up these pills, without taking a glance at the label or the warnings. The media has allowed us to believe every word they say, and in return, trust the FDA, the doctors who prescribe such medications, and the advertisements. After all, who would actually want to lie to us? Why would any loyal physician and medical companies do such a thing?

Astonishingly, our trust is feeding into the lies and helping such modern medicine suppliers become prosperous. Thousands of people die each year, just because the medicine they were taking was not as safe as people claimed. There are always problems with certain prescriptions on the markets, but many of these companies do not want to say anything. They write it off, pretend to not know the truth, and ship it out, because soon they will have enough money to forget. Due to their selfishness, modern medicine has become quite faulty in some aspects. It has forced us to question what medicines we are taking, and what effects they could actually have on us. Just because they are FDA approved, does not mean that they are 100% safe.

Although modern medicine is one of the largest industries in the world, it is not the only option. Herbal remedies and traditional medicine are also rising steadily, as it is more focused on herbs, safe nutrients and minerals that will not have hazardous effects on the body. With the ability to extract such benefits from plants, it is surprising that the majority of people do not want to stick to such safe routes. Unfortunately while herbal medicine can cure painful ailments, it may not be as effective for serious illnesses. Nevertheless, it is an alternative that people should seek out, if the illness is not life threatening. For many, it is more affordable, nicer to the body, and actually reduces the amount of side effects.

Have you ever been sick from a cold? The majority of people rush to the doctor’s office, in hopes that they will get an anti-biotic or another type of cold medicine. Even if this is safe, it is unnecessary to immediately seek professional guidance. Surprisingly, natural remedies can cure your cold more effectively, if not make you feel better in a shorter amount of time. It also provides greater benefits for your body. One of the most popular natural products on the market today is Noni Juice. Derived from the Pacific Islands, this natural fruit has been causing quite a stir. It not only boosts the immune system, but it also allows you to alleviate joint pain, common cold symptoms, and dozens of other ailments. By taking a safe and natural product like Noni Juice, you will see many more benefits, rather than a plethora of side effects that just are not worth it.

Looking for a diet plan? Natural green tea not only boosts the immune system, but it speeds up metabolism and actually allows you to lose weight. Instead of finding a strong prescription drug that may help shed the pounds, it is recommended that you try something more natural. When consumers rush to their nearest drugstore just to pick up a fat shedding drug, they rarely realize how dangerous and life threatening it could be to their health.

Regardless of how many alternatives there are to modern medicine, the majority of consumers still seem to run towards modern medicine. In many cases, it is due to the fact that this is all they have ever known. When we grow up with modern medicine by our side, it is hard to see anything else that is effective. We want immediate results, and herbal remedies tend to have a negative stigma. It is hard to risk your life on an herbal supplement, when you know that you could just go to the hospital and get a treatment that is more popular. It truly comes down to the severity of the illness, and how much modern medicine has been drilled into your brain. Unfortunately, advertising and physicians make it known that modern medicine is the only way.

There is no correct answer to this debate. It is normal to want to feel safe, healthy, and informed. On the other hand, it is also important to not be blindsided by the greedy and uninformed side of modern medicine. In order to live a healthy and happy live, one has to pick what is best for them. While modern medicine may be popular, herbal supplements like Noni Juice may work more effectively. Nevertheless, the debate between modern and traditional medicine will continue to enter our households. Perhaps one day there will be a winner.

Pascal Erdmann is the owner of Natures Products Ltd a manufacturer and distributor of natural remedies like Noni juice. Website at http://www.noninz.com.

Treadmill. The Right Sort Of Exercise Machine.

Treadmill. The Right Sort Of Exercise Machine.

In this first of two articles that I have written I will explain why it is important to consider a number of essential facts prior to making a purchase of a treadmill as a piece of home exercise equipment. One of the biggest fears that many people have when thinking about buying a treadmill is whether they will actually use it. In fact you could say that this is the biggest fear any one will have when buying any sort of exercise or fitness equipment.

But as many know people know a treadmill is not only great for helping them to lose weight, get fit and burn off those extra calories. But this will only occur if it is used.

Certainly you will find that a treadmill is a very large investment for anybody to make and you must be certain that it is the right sort of exercise equipment for your particular needs.

But how do you tell if a treadmill is right for you, and whether it is suitable for the kind of exercise that you want to carry out and will fit in to the lifestyle that you lead.

However, if you are seriously thinking about purchasing a treadmill, then there are 3 things that should be considered to make sure that it is the right exercise equipment for you.

Firstly, do you prefer to exercise alone or with people? As using a treadmill is not a group activity and if you prefer to exercise with other people then a treadmill may not be the right machine for you. However, if you are finding that you are already getting most of exercise from social or sports groups then use of a treadmill can provide you with an additional exercise option. Do not buy a treadmill if you don’t like exercising on your own.

But many people actually do prefer to exercise on their own, because it’s a way of getting away from the constant stresses and strains of every day life and this type of exercise equipment is ideal for this sort of person.

Secondly, do you like to exercise indoors or outdoors? If you are one of these people who prefers to take their exercise outdoors then may be better off taking up hiking (and enjoying the beauty of nature around you) or just rollerblading. Certainly a treadmill will not be the ideal exercise equipment for you, especially if you live somewhere where the weather is always kind, then you may not even need a treadmill (but if you want to exercise somewhere with air conditioning), then this may be your preferred option.

Unfortunately many people live where the climate changes and where it rains, snows or does both, then a treadmill would be ideal for maintaining a fitness regime during the long bleak winter months. Not only can it help fight against the winter weight gain that many people experience, but it will also help to keep those nasty winter blues at bay.

Thirdly, are you someone who enjoys either walking, jogging or running? If you have answered yes to this question then a treadmill may be the best piece of exercise equipment you could ever invest in. Not only is walking an exercise that everybody can do, it is simple and does not require any particular complex movements to carry it out. Also many people find that going for a walk not only a great form of exercise, but always a great way of dealing with any stress or problems that they are dealing with at the time. But above all any one can do it and it does not matter how fit you are it can be done by a beginner through to the elite athletes we see competing at the Olympics.

Some people find that they enjoy the rhythm and routine that jogging and running offer and certainly these types of exercise are one of the best all round ways of burning off that excess fat that they have. As with walking it is fairly simple to do and does not require the need for any complex co-ordination by the person doing it.

There are numerous benefits to taking up walking, jogging and running, but some people just do not like to carry out their exercise in this way. These kinds of people like a challenge such as those provided by box aerobics classes or by taking up some form of martial arts. If you do fall in this category of fitness fanatic then purchasing a treadmill is not an option as it will not meet your exercise requirements.

However, if you do like walking, but are still looking for a challenge or even a distraction then you may find that a treadmill can offer these to you. Not only are they growing more sophisticated as time passes, but many now come with built in work out programs, upper body work outs for the arms, a built in stereo system or somewhere where you can plug in your favourite CD’s. There are even some treadmills which can be directly connected to your computer at home and offer you a site where you can download work out programs as well. You could even read a magazine (many come equipped with a magazine or book rack) or watch T.V. whilst you are doing it (how about buying a small T.V. mounted above your treadmill).

Certainly the 3 points above will hopefully help you to decide whether a treadmill is the right piece of exercise equipment for you to help improve your health.

In the next article I will explain why a treadmill is ideal for those people who lead busy life’s and have a lack of time to spend exercising and which should be considered prior to purchasing a treadmill.

Kerris Samson a work from home who has been looking at ways of staying fit over the years. If you would like to learn more about ways of keeping your body healthy then please visit http://www.gym.avonmay.info.

Bodyweight Fitness: 5 New Turbulence Training Exercises to Help Busy Dads Burn Belly Fat Now

Gone are the days when you could spend an hour in the weight room and another 30 minutes doing cardio. With kids, there's just no time to even drive to the gym, let alone workout for more than 20 minutes. But by using the most convenient exercise equipment available – your own bodyweight – you can burn belly fat fast. And you can get your muscle definition back with simple bodyweight exercises.

So, you can forget the fancy machines, expensive gym memberships, or sharing equipment with sweaty strangers. You can forget about not spending enough time with your wife or kids. You can do this workout when you wake up or before you go to sleep. You can do this bodyweight training circuit at home before or after work. You can even close your office door and do this entire workout while everyone else is out for lunch.

5 Bodyweight Training Exercises to Help the Busiest Executives Reduce Stress & Lose Fat Fast:

1. The Prisoner Squat

This turbulence training bodyweight exercise stretches your chest and works your entire body, including your upper back (an area of stress for many busy dads).

To perform this exercise, start with your hands behind your head, and elbows back. Pull your shoulder blades together to exercise your upper back and relieve your stress. Start with your feet shoulder width apart, and push your hips back and squat until your thighs are parallel to the floor. Sit back as if you were sitting into a chair. Pause briefly at the bottom and stand back up to the start position. Do this fifteen times.

2. The Decline Pushup

This turbulence training body weight exercise is a harder variation of the regular pushup. To effectively perform this exercise, place your feet on a bench, chair, or step, so your feet are at least 6 inches off the ground. Start with your hands just wider than shoulder width apart. Brace your abs, and bend your arms to lower your chest to the floor. Stop one inch above the ground and press back up to the start position. Do this fifteen times. Feel the burn and see how ready you are for the busy day or night ahead of you.

3. Split Squats

Follow the pushup with a set of split squats. To complete this turbulence training bodyweight exercise, step one leg forward. Move your other leg back so it looks like you are making a slightly larger than normal step. Do this close to a wall so you can use your hands for balance if necessary.

Now, balance on your front foot and on the ball of your back foot. Your back heel will be off the ground for the entire exercise. Bend your back knee. Start the movement by dropping your hips straight down until your back knee is two inches above the ground. Press through your front leg to stand back up. Do eight repetitions for one leg and then switch sides and repeat.

4. Mountain Climbers

This turbulence training bodyweight exercise works your abs, your chest, and your legs. Get into the pushup position. Brace your abs. Now lift one foot and bring your knee to your chest. Touch the foot down, and then return it to the start position. Alternate sides and complete ten repetitions for each side.

5. Stick Ups

To finish the circuit, you will do a turbulence training bodyweight exercise called "Stick-ups". Stand with your feet six inches from the wall. Now place your back, butt and head flat against the wall. Put your arms overhead as if someone told you to "Stick-em up!"

Keep your hands, wrists, elbows and shoulders against the wall. Now slowly slide your arms down the wall and tuck your elbows into your sides. Again, keep your arms and back against the wall. No cheating! Do this exercise twelve times.

Do these five exercises in a circuit, without resting between exercises. When you've completed the circuit once, rest one or two minutes and repeat the circuit two more times. You'll feel great, boost your metabolism, and sculpt your body without spending a penny.

Creator of the Revolutionary Turbulence Training System, Craig Ballantyne has helped millions of busy dads worldwide lose fat while gaining muscle at the same time with just 3 short but intense workouts a week. For a FREE, Immediate Controversial Fat Loss Report and FREE Turbulence Training Newsletter containing free tips to help you maximize metabolism, build muscle and gain workout success go to http://www.turbulencetraining.com

5 Unorthodox Fat Burning Tips

If you are looking for a few unorthodox methods for losing weight, you've come to the right place. Not only do these methods work, but you won't find them anywhere else. So what are they:

1. Staple your good arm to your side.

Believe it or not, but if you force yourself to eat with your non-dominant hand, you tend to focus more on "what" you are eating. Plus, since you'll probably end up missing your mouth once or twice, you'll eat slower, which helps to prevent over-eating.

2. Glue headphones to your ears.

Most people waste time during their workouts and miss out on many compound effects. If you are working out in a club, "headphones" signify the "I'm too in to my workout, don't bother me" person. Have you noticed that these people happen to be in the best shape as well. It's no coincedence.

3. Shrink your stomach.

Doctors perform stomach stapling operations for one reason - they work! But, do you have to get this life changing operation to take advantage of the benefits. Absolutely not. The whole point of the operation is to "force" the patient to begin eating small, frequent meals. People see good results with the operation so, why don't we just read between the lines and go ahead and do what we need to do?

4. Align yourself with track stars.

Okay, not the steroid using ones. Seriously though, work out with people that are in better shape than you are. Not only will you get to experience the types of workouts, that have gotten these people into phenomenal shape, but you'll also be able to work with a person who is where you want to be. This person will "pull" you toward the results you crave. But, don't worry, because since they will be seen as a role model, they'll tend to work out harder as well - so they don't let you down.

5. You gotta pay to play.

Most people skimp when it comes to buying good shoes, workout clothes and music. Don't. The reason people do this is so they won't feel bad when they decide to quit on themselves. Where's the reasoning here? If you'll feel bad for quitting on yourself because you've spent a few bucks - then bygolly, spend more! Now, I'm not advocating that you buy the latest technogadget but most people only become "in it to win it" when their wallet reflects the same notion. Not many people will tell you this because it's counterinituitive, but it's the truth.

So there you go, 5 easy changes to maximize your workouts and increase your results. Give them a go and if they don't help you on your way to becoming "lean and mean", I'll sew my fingers together so I can't type any more of this "nonsense".

blog, "The Mind Over Body Matter Letter" delves into the "meat and potatoes" of all of the misinformation generated by the diet and fitness

industry today.

Until next time, keep living your best life!

Diet + Weight Control for Children

Let your child know he or she is loved and appreciated whatever his or her weight. An overweight child probably knows better than anyone else that he or she has a weight problem. Overweight children need support, acceptance, and encouragement from their parents.

Focus on the health and positive qualities of your child. NEVER focus on the weight of your child.

Try not to treat your child differently if he or she is overweight. Instead, focus on gradually changing the physical activities and eating habits of your family.

Be a good role model for your child. If your child sees you enjoying healthy foods and physical activity, he or she is more likely to do the same now and for the rest of his or her life.

Realize that an appropriate goal for many overweight children is to maintain their current weight while growing normally in height. They do not necessarily need to lose weight.

CALORIE NEEDS FOR TEENAGERS AND CHILDREN:

Children normally need a certain number of calories each day (energy allowance). Their bodies use these calories as energy for normal daily activities (walking, breathing, etc.).

The approximate calorie-needs for boys are: from 2000 calories for a 7-10 year old, 2500 calories for an 11-14 year old, and 3000 calories for a 15-18 year old.

The approximate calorie needs for girls are: from 2000 calories for a 7-10 year old, to 2200 calories for an 11-18 year old.

HOW TO LOSE WEIGHT:

*Decreasing calories-in: meaning eat fewer calories, or

*Increasing calories-out: meaning burn more calories, or

*Ideally, a combination of both.

WEIGHT MANAGEMENT GOALS:

The first goal of weight management in kids and young teenagers should be to stop weight gain and maintain normal growth in height. This way they can GROW INTO their weight. To start, have your child eat healthier (about 500 fewer calories each day) and begin a program of regular exercise and physical activity.

Once your child has stopped gaining weight and is on a regular program of dieting and exercising, you can set further goals of slow weight loss, if necessary. Do so cautiously.

WEIGHT LOSS FOR CHILDREN & TEENAGERS - BEHAVIOR MODIFICATION:

It is important to modify the behaviors that have caused your child to become overweight and prevent weight loss, including:

LIMITING TELEVISION:
You should limit television viewing to about one or two hours each day (this includes playing video games or using the computer). Watching television encourages lack of exercise and exposes the viewer to fatty food commercials.

SNACKS:
You should limit snacks to two each day and they can include low-calorie foods, such as raw fruits or vegetables. Avoid using high calorie or high fat foods for snacks, especially chips, cookies, etc.

DRINKING:
You should encourage your child to drink four to six glasses of water each day, especially before meals. Water has no calories and it will help you to feel full. Other drinks can include diet sodas and lowfat milk. Avoid letting your child drink regular soft drinks or fruit juices, as they are high in calories (150-170 calories per serving).

DIET JOURNAL:
If you think it helps your child to improve his eating habits, (sometimes it does not) encourage him to keep a weekly journal of food and beverage intake. You should definitely encourage a teenager to keep track of the amount of time he spends watching television, playing videogames and exercising. You might also record your child's weight once a week.

CHECK FOOD LABELS:
It is not necessary to count calories, but you and your child should become more educated about the foods you eat and how many calories they contain. You should begin to routinely check the nutrition label of the foods that your family is eating. You want to try and eat foods low in calories and also low in fat. Be careful of many low fat or so-called diet foods, as they can still be high in calories even though they are low in fat.

CHECK FOOD SERVING SIZES:
Also, begin checking the serving size of prepared meals and snacks. A bag of chips might only have 200 calories, but you may be surprised when the serving size is only 10 chips.

WEIGHT LOSS FOR CHILDREN & TEENAGERS - EATING HABITS:

HEALTHY MEALS:
Your child should eat three well-balanced meals of average size each day. Serve fewer fatty foods. It is best to prepare foods that are baked, broiled or steamed, rather than fried. In addition to a small serving of lean meat, provide large servings of vegetables.

SINGLE SERVINGS:
Avoid serving seconds of the main course or desert. You can eat more salad or other vegetables if still hungry.

DESSERTS:
Serve fresh fruit as a dessert and avoid frequent eating of ice cream or cake or other high calorie foods.

GROCERY SHOPPING:
Buy low-calorie and lower-fat meals, snacks and deserts and buy low fat or skim milk and diet drinks. Avoid buying high calorie deserts or snacks, such as snack chips, regular soft drinks or regular ice cream.

EAT AT THE TABLE:
Avoid letting your child eat meals or snacks outside of the kitchen or dining room. And discourage eating while watching TV.

REDUCE FAST FOOD:
You should limit how often you allow your children to eat fast food, as it is usually high in fat and calories.

WEIGHT CONTROL FOR CHILDREN - EXERCISE SUGGESTIONS:

Be physically active. It is recommended that Americans accumulate at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity most days of the week.

Even greater amounts of physical activity may be necessary for the prevention of weight gain, for weight loss, or for sustaining weight loss. Plan family activities that provide everyone with exercise and enjoyment.

Provide a safe environment for your children and their friends to play actively. Encourage swimming, biking, skating, ball sports, and other fun activities.

WEIGHT CONTROL FOR CHILDREN - HEALTHY EATING SUGGESTIONS:

*Follow the dietary guidelines for healthy eating.

*Guide the choices for your family rather than dictate foods.

*Encourage your child to eat when hungry and to eat slowly.

*Eat meals together as a family as often as possible.

*Carefully cut down on the amount of fat and calories in the eating plan your family follows.

*Do not place your child on a restrictive diet.

*Avoid the use of food as a reward.

*Avoid withholding food as punishment.

*Children should be encouraged to drink water and to limit intake of beverages with added sugars, such as soft drinks, fruit juice drinks, and sports drinks.

*Plan for healthy snacks. Stock the refrigerator with fat-free or low-fat milk, fresh fruit, and vegetables instead of soft drinks or snacks that are high in fat, calories, or added sugars and low in essential nutrients.

*Aim to eat at least 5 servings of fruits and vegetables each day.

*Eating a healthy breakfast is a good way to start the day and may be important in achieving and maintaining a healthy weight.

IF YOUR CHILD OR TEENAGER IS OVERWEIGHT:

The diet for you child should be safe and nutritious. It should include all of the Recommended Dietary Allowances (RDAs) for vitamins, minerals, and protein and contain the foods from the major Food Guide Pyramid groups. Any weight-loss diet should be low in calories (energy) only, not in essential nutrients.

Even with extremely overweight children, weight loss should be gradual. Crash diets and diet pills can compromise growth and are not recommended by many health care professionals.

Weight lost during a diet is frequently regained unless children are motivated to change their eating habits and activity levels for a lifetime. Weight control must be considered a lifelong effort.

A physician should supervise any weight management program for children.

A 2 Minute Chinese Weight Loss Secret

Here is how to rub fat away from your belly

The conventional methods for losing weight and flattening the abs are often tedious and they simply don’t work, they require a lot of sacrifice and are very expensive, each day there is a new book on how to lose those inches!

Today I am going to show you a simple way to remove fat from your belly-it is a simple 5000 year old Chinese method that tales just two minutes of your time!

To begin this exercise lie on your back. Now put the palm of your hands on your navel- then simply rub it as follows.

Use your right hand, then rub clockwise from the center, that is from right to left, first in small circles, then increase the circles until the upper and lower abs are being rubbed when you have covered both the lower and upper abs, reverse the movement counter clockwise , this time the circle gets smaller with each and every counter clockwise rotation until you are back at the navel.

Do not apply force, you want a simple gentle rub, when you get to the navel, repeat from the start again, do this 10-12 times

What is happening when you apply your right hand on your belly and you are performing the clockwise movement, is that your chi- invincible energy is being passed from the hands through the skin to your belly, so as you go in circles, you are applying energy to the muscles of the stomach.

To make this exercise more effective visualize the energy from the hands going through the skin to your belly, gently massaging and burning fat off your abdominal area.

This electricity from your hands- your chi- massages your intestines, your blood vessels and your digestive and bowl system

Fat accumulations are disturbed from their resting place and broken up, where it is passed into the bowl system and eliminated.

This way your stubborn fat is burned away simply by rubbing away!

But there is another benefit- when you rub your abs in a clockwise position you are encouraging proper bowl movement, this relives constipation and allows you to have the proper bowl movements/ Constipation is what usually causes water retention, and weight gain (fat deposit!)

So if you suffer from constipation, this exercise will allow you to have regular bowl movements which will allow you to lose those last few stubborn pounds.

Choosing a Personal Fitness and Nutrition Trainer

A personal fitness and nutrition trainer can help you enter a race where there's no engraved cup or money award at the finish line. Unlike the Thoroughbreds racing at the local park, you will be running for your very life instead. Fitness and nutrition are the keys to a quality long life.

Racing for Fitness

Almost 60% of people in the United States are overweight or obese. The consequences of having too much fat on your body can be severe. Obesity is a major cause of many serious illnesses including Type 2 diabetes, coronary heart disease, high blood pressure and even certain forms of cancer.

It's hard to maintain a fitness routine on your own. On top of that you are bombarded with advertisements selling unhealthy food and gadgets and inventions that actually result in less physical activity. The perfect examples are kids playing electronic games for hours instead of baseball or soccer. There are bigger and better computers and TVs promoting lifestyles with little exercise time included.

Sedentary lifestyles are not good for the body, and neither is junk food. But everyone lives extremely busy lives and fitness and nutrition often take a low priority. A personal fitness and nutrition trainer can help you rearrange your priorities so you place your health top of the list.

When you are young, it's easy to believe good health is forever. But as you age, the truth is slowly revealed. Metabolisms slow naturally. Fat accumulates after years of eating meals with little nutritional value.

Free radicals form unimpeded because the diet has consistently lack antioxidants found in fruits and vegetables. Other diseases eventually take root. For example, lack of exercise increases the chances of developing osteoporosis.

Finding Your Stride

A personal fitness and nutrition trainer can assist you in a number of ways beginning with an assessment of your current fitness level. A personal trainer will work with to establish mutual goals including measures of progress such as weight loss or inches loss.

Personal fitness and nutrition includes the following:

Evaluating current dietary habits and making necessary changes

Calculating the body mass index (BMI)

Establishing an exercise routine that fits your lifestyle

Develop a strength training program

Tracking progress and making necessary adjustments as you progress

Using a personal fitness and nutrition trainer can help you stay motivated as you begin the race for your life. The quality of your life in your senior years is directly related to the level of fitness you maintain in your younger years. It becomes clearer with each medical study that problems associated with aging are as much a consequence of poor nutrition as they are of the aging process itself.

Utilizing the services of a personal fitness and nutrition trainer only makes sense if you're ready to get serious about your health. Racing for the grand prize of good health means finding your "fitness stride".

You don't have to work out 8 hours a day to stay fit and healthy. You do have to exercise regularly and watch what you eat. A personal fitness and nutrition trainer can be the key to your success.

You Just Don’t Need Fitness Equipment in the Office

When you want to add fitness equipment in the office, you need a way to fit it into your space. Many offices seem smaller due to more employees, while other companies just don't own a large enough space. If you want to continue to add fitness to your life, you need to be creative about what kinds of fitness equipment you can bring, but you also need to learn about ways to forgo fitness equipment in the office altogether. Sometimes, all you need is your own body weight and fitness goal.

If you like to have actual fitness equipment in the office, you can do a few things. One, you might want to replace your office chair with a balance ball. This will help you work your core muscles all day as well as take any additional pressure off your back and neck. You can also use it during your lunch hour for exercise or as a stress reliever when you're under a lot of pressure. You can also fit resistance bands into your desk quite easily and pull them out whenever you need the extra exercise boost.

If you don't want to have fitness equipment in the office, but still want to exercise, you need to look at your surrounding for inspiration. A normal chair is a great supporting point for leg lifts and glute lifts. You can also do squats into your chair, quickly coming up as soon as you touch the seat. You can find heavy office supplies and equipment to lift for resistance or you can flex your muscles in order to increase your tone. Right now, you can pull your abdominal muscles in tightly and see how long you can leave them in that position. Try to repeat this as often as you can.

In order to get a good workout without fitness equipment in the office, you need to look for opportunities to move. This might mean taking the stairs instead of the elevator, volunteering to walk places when you need to run errands, and parking your car as far away as you can. While each of these steps seems insignificant, they add up to more calories burned over the course of the day. Your body can reap benefits in these shorter exercise stints – you really don't have to run five miles a day to be in shape.

If you don't have fitness equipment in the office, that doesn't mean that you're doomed to a life of being out of shape.