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The Real Mayo Clinic Diet

2008-09-25T02:58:00.001-07:00

What is the real Mayo Clinic Diet?

For over thirty years, the Mayo Clinic has been combating the rumor that they recommend a version of a quick weight loss diet that touts the consumption of grapefruit, vegetables, fruits and unlimited portions of meat and fat.

The Mayo Clinic has repeatedly issued statements that the so-called 'Mayo Clinic Diet' did not originate at the Mayo Clinic and is not endorsed by them.

In fact, the Mayo Clinic has gone so far as to state that the Mayo Clinic Diet may be unhealthy for some people.

A visit to the Mayo Clinic website will take you to the REAL Mayo Clinic diet, and their recommendations and guidance for weight loss that is healthy and permanent.

Summary:

Weight loss results from expending more calories than you consume. The only way to lose weight is to eat fewer calories than you use in your daily activities. The only way to achieve permanent weight loss is by adopting a balanced, healthy diet with portions that fit your lifestyle, and engage in regular physical activity.

The healthiest, most beneficial diet for you is one that takes your individuality into account. There is no one perfect weight loss plan - not even one that will work for you for the rest of your life. Your body needs different things at different stages. Illnesses and allergies, high stress periods - all result in changing nutritional needs for your body and therefore the need for different weight loss plans

Basic Recommendations: The Seven Basic Rules

1. Eat more fruit and vegetables.
2. Reduce intake of saturated fats and cholesterol
3. Cut back on sweets and salt
4. Drink alcohol in moderation, if you must drink at all
5. Learn to eat moderate portions of food
6. Control the number of calories you consume
7. Include physical activity in your daily activities

The real Mayo Clinic diet emphasizes a balanced diet derived largely from complex carbohydrates, fresh vegetables, little meat, and careful choice of fat. They advocate slow, steady weight loss rather than quick weight loss methods, and strongly suggest that the best weight loss plans are those that can become the basis for a lifelong change in eating habits. Along with those general recommendations, the Mayo Clinic Nutrition Center makes specific recommendations for each food group.

The basic recommendations made by the Mayo Clinic aren't ground-breaking. They advocate sensible eating, low calories and increasing your physical activity. The suggestion to aim for 1-2 pounds of weight loss per week is echoed by nearly every other medically noteworthy institute in the country. It's a real diet - the real Mayo Clinic Diet.

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South Beach Diet Plan

2008-09-24T22:10:00.000-07:00

South Beach Diet Plan was first prepared by Dr. Arthur Agatston, a great cardiologist, to resolve the ongoing problems of his cardiac patients and to help them lose their weights. South Beach Diet Plan has three phases, the first two phases are for a specific time and the third phase is to be continued for lifetime. With South Beach Diet Plan, you can forget about your calorie counting and can enjoy good and tasty food. You will be eating three meals and at the same time can munch at the yummy, nutritious South Beach Cookies and snacks. Dieting with South Beach Diet Products will give you surprising results in short span of time. Your thighs, hips and stomach will be slimmer. South Beach Diet Plan you will also give you the opportunity to eat mouth-watering dishes from South Beach Recipes like Shrimps Louis, Chicken Papillote and Chocolate Sponge Cake.

PhaseI

In the first phase of South Beach Diet Plan, you will dine with turkey, shellfish, beef and chicken. Vegetables, cheese, garden salads and nuts are also included in this diet, and your salad will be dressed with tastier with olive oil. Only carbohydrate rich products like rice, pasta, potatoes are restricted in first phase. First phase lasts for two weeks.

PhaseII

The second phase includes all carbohydrates rich products like rice, baked goods, fruit potatoes, cookies, cake, ice cream, candy that were restricted in first phase. During this second phase you can even add South Beach Diet Cookies, which are specially prepared for dieters. In this phase all fat rich products are restricted which were included in first phase.

PhaseIII

Third phase starts when you have already reached to your dream weight. This phase is most easy and restriction free, it lasts for whole life. It helps you to maintain your new body weight. With South Beach Diet Products you will not only lose weight as well as you will improve your cardiovascular system to coup mainly with atherosclerosis.

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The Perfect Diet to Lose Weight Fast

2008-09-23T10:57:00.000-07:00

There is a perfect diet for you that will give you a consistent weight loss of 1 to 2 lbs a week - the quickest rate you can lose fat healthily. The perfect diet is balanced and has exactly the right nutrients you need. When you eat it you feel great. You're full of energy. Your skin glows.

The perfect diet has adequate amounts of lean protein, complex carbohydrates, nutrient rich fruit, vegetables, oils and seeds. It provides the full range of minerals, vitamins and other micro nutrients without the need for lots of supplements. And it takes into account your food preferences.

You could visit a nutritionist or a registered dietician today and get a diet tailor made for you or you could choose to follow any number of sensible balanced diet plans out there in books and online.

Good idea?

Not necessarily so! If you have the strength of will and determination to follow the perfect diet it may be worth it. But how good have you been at following diets in the past? Most people are far from perfect when it comes to sticking to a diet regime no matter how much they try. And modern life rarely lends itself to following perfect plans.

Plus it can be demoralising to start out full of hope and determination and find out that your willpower is not that great. In fact trying to be perfect can be one of the fastest ways to fail and give your self-esteem a beating. Maybe you give up altogether or maybe you just say to yourself I'll start again on Monday but whatever you do it's not the most effective approach.

In fact, I believe the perfect diet is not one which you receive on a few sheets of paper and follow forever more. The perfect diet is one you grow into.

You achieve the perfect diet for your lifestyle when you gradually improve your eating habits, one small step at a time. This way you get a real taste of success to encourage you to continue making improvements until you are eating healthily most of the time yet still enjoying the odd treat and over-indulgence.

The perfect diet feels like something you want to do because it feels natural and that can only come when you give yourself time to change. You lose weight faster in the end simply because it works and the perfect thing about it is that the weight stays off permanently.

Janice Elizabeth is a weight loss coach, slimming club owner and author of The Diet Exit Plan, an 8 week coaching program for automatic permanent weight loss. Request her FREE 15 page report How to lose weight without dieting - 7 secrets the diet industry doesn't want you to know at http://www.SimplySlimming.com TODAY!

Expanding Waist Lines

2008-09-22T14:58:00.001-07:00

As many of us well know, our expanding waistlines are at epidemic proportion in America. For those who are dubious, epidemic, according to Webster-Merriam online dictionary means, affecting or tending to affect a disproportionately large number of individuals within a population, community or region at the same time.

When a person is twenty percent or more above their normal weight in terms of fat mass, then that particular person is considered obese. Morbid obesity is when a person is either fifty to a hundred percent over normal weight, more than one hundred pounds over normal weight, or so overweight that the extra baggage greatly interferes with the health of normal daily functions.

Many of us have been carrying around some extra baggage for so long and have become so desensitized to our slowly ascending dress sizes, and have become so used to referring to ourselves as healthy and voluptuous that we may not even realize there may be a body fat issue. The Body Mass Index, or BMI assessment can be helpful. This is used by health professionals to determine if a person is underweight, overweight or within a healthy weight range.

BMI does not distinguish the difference between the weight of fat and the weight of muscle, which is exponentially more. Because of this, it is not always accurate as far as the prediction of health concerns. For instance, a bodybuilder or someone with a lot of muscles may have a BMI that is numerically in the unhealthy range, even though they may be healthy as oxen.

BMI might also fall short of accurately reflecting body fat in people who are very short (under 5 feet) and in older people who tend to lose muscle mass as they age. It can also be inaccurate for some racial and ethnic groups like African-American and Latino American women, who tend to have different body types than Caucasian and Asian women, for example.

The location of fat on your body is important. Those who carry fat mainly around their waists may be more likely to develop health issues than those who carry their extra baggage in their hips and thighs. Even if your BMI falls within the normal range, this is true.

To measure your waist circumference, place a tape measure around your naked abdomen just above your hip bone. The tape should be snug, parallel to the floor and shouldn't compress your skin. Relax and exhale as you measure your waist.

Women with a waist measurement of more than thirty five inches or men with a waist measurement of more than forty inches may have a higher risk than people with smaller waist measurements.

Age can also be a factor. As you get older, your body's metabolism slows down and it doesn't require as many calories to maintain its weight. So, this is why you may be forty years old with a similar lifestyle to when you were twenty but may notice a slight difference: at twenty you didn't gain weight, but now at forty, you have gained weight. In addition, certain drugs, like steroids and some antidepressants, may cause excessive weight gain.

Females generally tend to experience unwanted weight gain more than men. Men burn more calories when they rest, so they require more calories to maintain their body weight. Also, when women enter the doors of menopause, their metabolic rate decreases significantly, which is partly why women gain so much weight after menopause. For more info go to The Zone Diet Nutrition Zone and find more useful tips.

Ryan Joseph is a writer/researcher. More info. at http://www.zoneresults.com and http://www.zone-products.com

Expanding Waistlines

2008-09-21T18:57:00.000-07:00

This article first appeared in the September 2005 issue of the Zone Net Newsletter which discusses Zone Diet and other weight loss issues.

As many people know, our expanding waistlines are at epidemic proportions here in America. For those who are dubious, epidemic, according to the Webster-Merriam online dictionary means, affecting or tending to affect a disproportionately large number of individuals within a population, community or region at the same time.

Overweight or More?

When a person is in excess of twenty percent above their normal weight in terms of fat mass, then that individual is considered obese. Morbid obesity is when a person is fifty to a hundred percent above normal weight, more than one hundred lbs above normal weight, or so overweight that the extra baggage substantially interferes with the health of normal daily functions.

Extra Baggage?

Many of us have been carrying around extra weight for so long and have become so desensitized to our gradually increasing dress sizes, and have become so used to referring to ourselves as healthy and voluptuous that we may not be fully aware that there may be a body fat issue.

Body Mass Index

The Body Mass Index (BMI) assessment can be very helpful. This is used by health professionals to ascertain if an individual is underweight, overweight or within the healthy weight range.

BMI measures your weight in relation to your height.

A BMI of 18.5-24.9 is considered healthy, a BMI of 25 to 29.9 is considered overweight and a BMI of thirty or more is considered obese. The higher weights in the healthy range apply to people with more muscle and bone.

BMI does not distinguish the difference between the weight of fat and the weight of muscle, which is exponentially more. Because of this, it is not always entirely accurate as far as the prediction of health concerns. For example, a bodybuilder or someone with a lot's muscles may have a BMI that is numerically in the unhealthy range, despite that the fact they may be healthy as an ox.

BMI may also fall short of accurately reflecting body fat in individuals who are quite short (less than 5 ft) and in older individuals who tend to lose muscle mass as they age. It can also be inaccurate for some racial and ethnic groups like African-American and Latino American females, who often have different body types than Caucasian and Asian females, for instance.

The location of fat on your body is also quite important. Those who carry fat primarily around their waists might be more likely to develop health problems than those who carry their extra baggage in their hips and thighs. Even if your BMI falls within the normal range, this is still true. To measure your waist circumference, place a tape measure around your naked abdomen just above your hip bone. The tape should be snug, parallel to the floor and should not compress your skin. Relax and exhale as you measure your waist.

More info can be found at Zone Diet Plan as well as several weight loss and zone diet products.

Ryan Joseph is awriter/researcher. More info can be obtained at http://www.loseweightez.net

Atkins Diet Review: The Truth About The Atkins Diet

2008-09-20T22:58:00.001-07:00

The Atkins diet plan has made an impact in the market for many years. No other diet plan has become as successful as this low carb diet plan. The Atkins diet has helped many people to reduce the weight and minimize the health related problems associated with obesity. It has assisted many people to regain the strength and shape up the body. It has gained popularity with people from all walks of life. However there are some not so good things to consider before going for it.

Some Facts About The Atkins Diet:

Atkins diet plan has gained this popularity mainly because you get the desired results without starving, you can eat significant quantities of the right foods. This diet plan suggests low carbs and high protein diet. Also many think that it is useful for mainly non-vegetarian people as it directs the use of animal proteins. But with some modifications and care, the vegetarian people can also use this diet and get the desired results.

Though this plan has caused the biggest weight loss, there are controversies involved also. To some people, it has worked like magic and is the most useful diet plan. But some people think it to be too good to real diet plan. They think of it as impractical and dangerous diet plan.

As this diet relies on a high protein diet, it is claimed that the high intake of protein can seriously harms the kidney function. But it can not be proved through well documented studies that effects such as these have been noted. Also, long term caloric limitations can lead to nutritional deficiencies. Even Dr Atkins ended up developing a whole line of supplements to balance the nutrition of long term dieters. This is the one of the bad points of this diet plan. But if you carefully follow the Akins diet plan, you will get to know that intake of carbohydrates are restricted only in the first phase and then gradually the carbs intake increases. Also it is highly recommended to take vitamin and mineral supplements with this diet plan.

Some also states that high fat intake may lead to heart attack. But as the carbohydrate intake is limited, the main energy source of body becomes fats so fat intake will not harm as you are balancing it with carbohydrate intake.

Also some wonders that though it is a weight reducing diet plan, how it allows to it almost everything. The main reason of it is, Atkins diet plan insist the wholesome food. As reducing weight by starving is a wrong approach, it will not starve you but make you eat balanced food.

It provides many recipe books which has some really delicious and easy to prepare recipes which will capture your taste buds and heart too. Though many people are following this diet plan, there are some good as well as bad points of it.

There are some very good points about this diet and some bad points but you can get around those points with some care. When all is said and done remember this diet has worked for millions of people, Now you have to think and take right decision.

The author, Bill Urell, reviews only the best diet and fitness plans, tips, and articles that promote healthier lifestyles. Visit us and claim your FREE ebook, 101 Romantic Ideas as a welcome gift ==>http://www.online-weight-loss-resources.com

Waist Circumference

2008-09-20T05:08:00.001-07:00

The location of fat on your body is very important. Those who carry fat mainly around their waists may be more likely to develop health issues than those who carry their extra baggage in their hips and thighs. Even if your BMI falls within the normal range, this is true. To measure your waist circumference, place a tape measure around your naked abdomen just above your hip bone. The tape should be snug, parallel to the floor and shouldn't compress your skin. Relax and exhale as you measure your waist.

Women with a waist measurement of more than thirty-five inches or men with a waist measurement in excess of forty inches might have a higher risk than people with smaller waist measurements.

Causes of Our Expanding Waistlines

There is often more than a single cause for expanding waistlines. A few of the of the factors may include:

Age

As you get older, your body's metabolism slows down somewhat and does not require quite as many calories to maintain its weight as it once did. This is the reason you might be forty years old with a similar lifestyle to when you were twenty but may notice a slight difference: at twenty you did not gain weight, but now at forty, you do.

Drugs and Medication

Some drugs like steroids and various antidepressants may cause weight gain.

Gender

Women tend to experience unwanted weight gain more so than men. Men burn more calories when they are resting, this requiring more calories to maintain their ideal body weight. In addition, when women enter the doors of menopause, their metabolic rate decreases substantially, which is part of the reason that females gain so much weight after menopause.

Genetics

A propensity to gain weight or remain trim runs in family lines. Some research studies show that genetics play a larger role in weight even than environment. Although some statistics show that if your biological mother is heavy, than there is a seventy-five percent chance you will be heavy, it does not mean you should feel doomed because of your genes. Most individuals who are bilogically predisposed to be heavy or trim can certainly overcome it.

Environmental Factors

Though genes are important, a person's environment plays an important role as wekk. An individuals's lifestyle, behaviors, diet and how active he or she is all are environmental factors.

Physical Activity

People who are very active require additional calories than those who are sedentary in order to maintain their weight. Interestingly, physical activity actually reduces one's appetite while at the same time increasing the body's natural ability to metabolize fat into energy.

Psychological Factors

Many of us are psychologically conditioned to eat in reaction to negative emotions such as boredom, anger, sadness and stress, among others. This also means binge-eating, where large quantities of food are uncontrollably consumed.

Illness

Rare illnesses can cause weight gain like hormone problems such as hypothyroidism, where a bad thyroid slows down metabolism considerably. Depression and other rare brain illnesses can also lead to the abuse of food. More dieting information can be found at Zone EZ Diet in a Box. There you will find expert advise from Zone Diet creator Dr. Barry Sears.

Ryan Joseph is a writer/researcher. More information is available about the Zone Diet Plan at http://www.zone-products.com

How to Get the Most from Personal Fitness Training

2008-09-17T14:58:00.001-07:00

Have you ever considered using the services of a personal trainer to help you get fit? Well, I?ve been in the training business for several years and have made some important observations. Because my mission is provide you with the most valuable information I can, I?d like to suggest you read this before you spend your first dollar. You won?t be sorry.

Millions of dollars are poured every year into private sessions with personal fitness trainers and results are often limited. Sometimes women aren?t even sure what results they can expect. And they are never asked what results they want.

Often when women are asked why they want to work with a trainer, they will look somewhat puzzled. Then they will stammer, ?I need someone to make sure I exercise? or ?I want to get in shape?. Go one step further and ask them what results they are really after and again they are stopped dead in their tracks. It is very important that you know what you expect so that your exercise prescription can be designed with very your specific goals in mind.

Hiring a personal trainer is one of the best investments you can make if you want to get into shape.

Time and again I?ve watched women come into the gym day in and day out exercising on their own and getting absolutely no results. They are certainly committed. They are willing to spend their time and effort. But designing a fitness program is a science with countless variables and one needs knowledge to have exercise sessions be most effective?and safe.

Most women won?t ask the questions they need to ask. They simply muddle through on their own. And many do a pretty good job of muddling through. But there comes that moment when, in order to really break through and get impressive results, they need to consult a professional. After all, how many people can learn to play the piano or ski well without at some point getting expert guidance?

However, once they take the step to hire a personal fitness trainer to guide them, many clients don?t demand enough of their trainers and many trainers don?t get results for their clients. They have a nice time together chatting and catching up but it ends up being more social than sweat.

Securing the right personal fitness trainer is not always simple to do. Most women have no way of knowing who is and who isn?t a good trainer. Although the fitness industry is working hard to upgrade the image of fitness professionals, there are still plenty of practitioners around who believe that just because they know how to get themselves into shape or because they care, they are qualified to train other people.

Here are some of the potential pitfalls:

On the part of the client:

The client?

. Isn?t clear about what he/she wants to accomplish.

. Doesn?t demand the best from trainer.

. Accepts unacceptable behavior on part of trainer;

i.e.,lateness, lack of attention, no charting of sessions to track progress, talking while client is exercising, use of cell phones during training session, or not planning sessions with an eye to results.

On the part of the trainer:

The trainer?

. Doesn?t ask client what they really want.

. Doesn?t customize the sessions, using boilerplate workouts.

. Doesn?t set goals with the client.

. Doesn?t dress appropriately.

. Doesn?t hold the client accountable, accepting unacceptable client behavior; i.e., cancellations, lateness, no-shows.

. Doesn?t keep his/her eye on the client during the session.

. Accepts less than perfect form.

. Doesn?t continually instruct client.

. Doesn?t educate client.

Getting the Client/Trainer Relationship You Want

There are several ways in which you can assure yourself that you are selecting the trainer who suits your needs. Here are some guidelines:

Chemistry

Not every trainer and client are suited to one another.

The first thing you need to do is make a few decisions before you interview even the first trainer. Do you want someone who is ?tough? like a drill sergeant or does a gentler type of coaching appeal to you? Do you want someone young or someone more mature? Do you feel more comfortable working with a man or a woman? If you have a preference, for goodness sake, don?t waste your time talking to anyone else. You need to feel comfortable with the person you select. You end up spending a great deal of time together. You need to find someone you can trust. After all, you are going to have to be willing to surrender to their coaching so you need to feel that whatever they are suggesting is in your best interest.

Philosophy

What is their training philosophy? How do they work with clients? How do they feel about what they do? Do they take their work seriously? Are they committed to fitness as a career? Are they ongoingly engaging in educating themselves about the most current developments and techniques in fitness? As in any discipline, research is always being done that produces new insights into the most effective ways to get results and, if they are truly committed to their chosen profession, they will want to find the most valuable information.

Specialty

There are trainers who are most effective with athletes; some work well with seniors, some with disabilities, some with pregnant women.

You need to know what you are looking for. What kind of trainer do you want? If you are a 50-year-old woman and hire a trainer who is interested in working with youthful body builders, you will surely be disappointed with your training sessions.

Credentials

You want to find out what degrees and/or certifications they have. I don?t mean to suggest that there aren?t terrific trainers who don?t have the best credentials, but the quality of the education is a pretty good indicator of their dedication to stretching themselves. They aren?t willing to slip by with the most minimum of training. And are they continuing to educate themselves and keep up with the latest training techniques?

Referrals

Ask for referrals. How do their current and past clients feel about them?

A few other important items

Do they have hours flexible enough to accommodate your schedule? They need to accommodate you; you don?t need to accommodate them.

Notice their personal appearance. Are they neat, clean, well groomed? Do they take pride in their appearance? A word of warning here. If you notice that the trainer is more interested in looking at him/herself in the mirror than watching you, you need to find someone else. His/her attention should be on you at all times.

Are they reliable and prompt? Were they on time for the interview? After all, you are going to be paying them for their time so they need to be there when they scheduled you.

And you?re not off the hook. Once you have made the commitment to personal training and have a found a trainer with whom you want to work, there are a few rules to which you need to adhere . . .. if you want to get the most out of your personal training.

You need to be on time for your training sessions.

You need to make your fitness a priority. Canceling sessions frequently displays a lack of commitment to the program. Consistency is important.

If canceling is unavoidable, you need to give your trainer sufficient notice. After all, it is their business and what they sell is their time.

You need to follow the trainer?s instructions given without whining. After all, you?ve put your trust in them.

You need to let your trainer know if you are having a physical problem. That will allow them to make intelligent decisions about your workout session. Don?t assume it doesn?t matter.

You need to do your best.

If you remember everything you?ve read here and then put it into practice, you will surely have a very positive and productive fitness training experience.

Marilyn is a successful exercise/nutrition trainer and coach who works with women who are 50+. Her website http://www.fitandfabulouswoman.com provides fitness information, fitness products, fitness services, fitness advice and on-line personal training that support mature women in being their best...one-stop shopping for a healthy body, a clear mind and a soaring spirit.

Diet and Exercise Program For Permanent Weight Loss Part 2

2008-09-16T18:58:00.001-07:00

In Part 1 of this series, I explained how the only way to permanently lose weight is to change your lifestyle. Dieting will almost always result in an initial loss of weight (both fat and lean muscle) however, once you go off your diet you will rapidly gain back the weight you lost. In addition, since your body is designed to protect itself from a lack of calories, it will also put on additional stores of body fat. The old adage one step forward, two steps back applies to this type of yo-yo dieting.

I also discussed your Basic Metabolic Rate (BMR) and how that plays into your weight loss plan. If you go on any type of extreme diet, your body will simply lower its BMR even further in order to survive. The goal is to increase your BMR not decrease it.

So, you're probably asking, How can I possibly eat 5-6 meals a day and still lose weight? By eating more frequent, yet smaller meals, you are allowing your body to maintain if not increase its BMR. Also, you will avoid insulin spikes that happen when you eat only once or twice a day.

Below is a sample diet for one day. You can alter this, play around with it but with a little planning, you can stick to this while you aim for your desired weight:

Sample Diet For One Day

Assuming a weight of 220lb
Breakfast:
4 eggs scrambled (Only use 1 yolk) using non stick spray- 145 Calories
1 piece of whole grain toast with butter substitute-Approx 100 calories
8 oz NON fat milk-90 calories
1 piece of fruit: (Banana-Approx 110 calories)
(Apple-Approx 80 calories)
Total calories: Approximately 300-400

Mid Morning Snack
Nutrition bar (Balance bar-Approx 200 calories)

Lunch:
Chicken breast, no skin, baked or broiled.
Salad (lettuce, cucumber, any salad type veggie..NO cheese)
with olive oil and vinegar or NONFAT dressing: About 150-200 calories
Total calories: 350-400 calories

Mid Afternoon Snack
Balance bar or
1-2 oz of lightly salted cashews-Approx 250-300 calories or
One serving of low carb protein drink

Dinner:
4-8 oz Ground turkey (lean) burgers, no cheese-Approx 160-320 calories
Salad as per lunch-150-200 calories
Serving of veggies such as cauliflower, broccoli, grean beans etc-50 calories
Approx 350-550 calories

Snack before bed:
Jello
Diet Popsicles

No carbs 2-3 hours before bed other than veggies with dinner!!!

With a little imagination you will find that you'll quickly come up with other items that you can add to this diet and make it your own.

In Part 3 of this series, I will discuss the importance of exercise. Not only for your weight loss program but as part of your lifestyle.

Mike Berg has been involved in bodybuilding and fitness as an enthusiast and trainer for over 20 years.

Visit his website at http://www.milleniumfitness.com

Is Atkins Diet as Effective as People Think?

2008-09-15T22:58:00.001-07:00

Atkins Diet is the method of burning carbohydrates by drastically minimizing the intake of fat.

But the people who consume potato, starch, to the maximum extent find it harder to follow this pattern of diet. The protein-rich foods do not belong to this category. There are four distinct stages to follow this diet. The first step in the Atkins diet is the induction stage where you are allowed about 20 grams of carb intake daily. You must eat more vegetables during this period and avoid the intake of baked foods and fruits. After the induction you can leisurely increase your intake of carbohydrates to about 60 to 90 grams per day.

According to the Atkins diet, the ill effects of excess carbohydrates include increased weight, increased appetite, etc. The slow metabolism process helps in converting the carbs into fats. But when you follow the Atkins diet pattern you are bound to lose weight within a shorter span. You can hence, regulate the cholesterol content in the body and reduce the risk of heart attacks and strokes.

In general Atkins diet suggests consuming the right type of food in the right manner and adequately providing exercise to the body. According to this diet it is not advised to lose weight rapidly but losing about 2 to 4 pounds a week is ideal. Do not hastily attempt to lose weight but plan reasonably to keep your weight under control and also see that you remain healthy. Most Atkins followers have reported weight loss with no visible side effects. A lot of studies are going on to find whether the Atkins diet is really helpful.

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Reasons for Obesity

2008-09-15T02:58:00.001-07:00

Causes of Obesity

Just like there is no weight loss pill or single magic potion diet plan to cure obesity there is no single cause of obesity.

We are living in an age of two income families, job loss, stress, and time constraints. It makes it difficult to prepare and eat healthy foods. The ad agencies, the big food companies, and the 35 Billion dollar diet plan and diet supplement industries are taking full advantage of the American people's need for instant gratification.

What weight loss research has uncovered is that there is no quick fix for permanent weight loss. A person who is considered obese must realize that no weight loss pill, no shake, no diet plan or reduced calorie bar, is going to make him or her slim overnight. Weight loss pills are unhealthy because they tend to induce jitters in people, and the Food and Drug Administration (FDA) oftentimes does not verify their safety. Just a few years ago, weight loss pills containing ephedra were removed from the market because they were believed to cause heart problems in people.

What we struggle with as a nation is the idea that everything has to happen now; no, make that yesterday. If we cannot have immediate results, we don't want to know about it. Unfortunately, weight loss research clearly shows that we cannot expect to lose fat weight quickly; nor can we do so in a healthy manner. The only path to permanent weight loss is through a commitment to a healthier lifestyle that incorporates regular exercise and a nutritious diet.

Depending on how much weight you have to lose, you may need the guidance of your doctor to begin a new workout program for weight loss. If you merely have five or 10 pounds to drop, you can begin to take some steps to lose that weight safely. First, take a good look at what you are putting in your mouth. Replace processed foods with natural foods, and make sure to drink at least 64 ounces of water each day, more if you exercise heavily.

Limit alcohol and caffeine, as both can dehydrate you quickly.

Permanent weight loss can only result from burning more calories on a daily basis than you consume. One pound of fat equals about 3500 calories. You need to burn off those excess calories or they are stored as fat, it's that simple.

Rapid weight loss from fad diets usually is made up of water loss. Muscle contains four times as much water as fat. So rapid weight loss reduces lean muscle, causing the metabolism to slow, making the diet program eventually level out and stop.

Educate Yourself about Weight Loss, nutrition and the causes of obesity.

The point of my book, Living to Be Younger, is to educate people on weight loss research. I wanted people to know the facts so that they could make informed decisions regarding their own health.

Only you can make the decision to live a healthy life by eating well, exercising regularly, managing stress, and getting enough sleep. If you want to look and feel fabulous, you can. Just remember that you must put in the necessary work to reach your health goals. I believe you can do it, and more than that, I believe you deserve to live your best life. Why not go for it?

Martin Harshberger is a sucessful business consultant, and fitness advocate. He has done extensive research and testing of nutrition, diet and exercise programs. His interest was initiated by a personal health issue, and he was sucessful in losing over 50 pounds, lowering his stress and blood pressure, as well as increasing muscle mass all at age 57. This was after he failed at the so called expert programs.

What Diet Plan Is Best For Losing Weight?

2008-09-14T06:58:00.001-07:00

The answer to the title of this article is ?none.? That?s right, no diet plan on its own is very effective for permanent weight loss. You can stop reading right now and go look for another magic bullet or you can stick around and hear the hard truth.

Still here? Great! OK, the only method for achieving permanent weight loss is to combine a nutritionally balanced diet that consists of a calorie count slightly below what you need to maintain your present body weight along with regular exercise. I?m sure you?ve probably heard this a thousand times before, but like any simple truth that?s difficult to accept, it bears repeating. Dieting alone just isn?t going to cut it!

Sure, you can lose a few pounds on a calorie-restricted diet alone, but you?ll eventually hit a point where your body refuses to give up any more of itself. Most people then get frustrated and quit the diet. You know the rest of the story ?- you put back all of the weight you lost plus a few extra bonus pounds.

Of course what you hopefully want to lose is body fat. Unfortunately, what you wind up losing when you just diet is a combination of water, fat, and lean muscle. The goal is to maximize fat loss while sparing your muscle tissue.

The great thing about exercise is that when consistently applied, you slowly begin to raise your metabolic rate. So even when you?re not active, your body is burning fat. This is the beauty of the ?one-two diet and exercise punch? ?- the exercise keeps your internal furnace running hot and a lower calorie diet forces your body to throw more fat into the fire for fuel.

So what diet should you choose in combination with an exercise plan? How about just keeping it simple? Avoid the following and you should be fine:

* Saturated fats

* Refined sugar

* Preservative-laden foods such as hotdogs and lunch meats

* Keep the following foods to a minimum:

-- Ice cream

-- Cakes and cookies

-- Candy

-- Soft drinks

-- Chips

-- Fried foods

* Cut back on eating out. Pack your own lunch instead of going to KFC or MacDonald?s on your lunch break. The higher-end restaurants have the additional trap of serving ridiculously large portions.

* Speaking of smaller portions -- instead of a 22 oz steak, have a 4 oz steak. Better yet, have a piece of fish or a skinless chicken breast.

For the exercise component, chose something that you will enjoy doing at least 4 times a week for 20-40 minutes. It could be a brisk walk, swimming, or my favorite, the elliptical trainer. Just be sure to set aside the time and then make the commitment to yourself to stick with it!

So there you have it. It?s not high tech or glamorous and it won?t have you losing 50 lbs in a week, but it has been proven to work time and time again for countless people who have made it an integral part of their lives.

So hopefully you won?t ever start a diet again without partnering it up with an exercise routine!

Rich Rojas

Elliptical Trainer Reviews and Fitness Ideas

http://www.ellipticalhome.com

Weight Loss Instructions

2008-09-13T10:58:00.001-07:00

Obesity is a growing concern in today?s world. By following the given weight loss instructions you can lose weight and maintain a steady weight throughout.

Chinese diet tea

With the intake of Chinese diet tea one can reduce weight and can live slim and trim. Chinese diet tea causes rapid and substantial weight loss. Chinese diet tea prevents the formation of body fat. Experts say that intake of Chinese diet tea significantly increase energy expenditure and also significantly effect on fat oxidation. Chinese diet tea does not contain caffeine that?s why it does not affect heart rate. So it is safe and highly helps in weight loss.

Water

Intake of water helps weight loss. Water has no calories, cholesterol and fat. Studies showed that a high consumption of water does not allow more fat to be deposited inspite of being metabolized into energy and helps in weight loss. So, increasing of water consumption will prohibit fat deposition and in this way you obtain weight loss. Eight to twelve glasses of water help in weight loss.

Free diet plans

Free diet plans are also helpful in weight loss for those people who are busy and don?t have time for shopping and preparing their own meal. Free diet plans are mostly prepared on the recommendation of dietician and nutritionist. Hence, these are specially organized for athletes and dieters as they contain less fat and calories. As a result, by using free diet plans you can lose weight and maintain it steadily.

Balanced and nutritious diet

With balanced and nutritious diet one can lose weight. Balanced and nutritious diet should be according to your own body need. If you want to take balanced and nutritious diet then you must take exclude fat from your diet and should include juicy fruits, green leafy vegetables, roughages, cereals and brown bread which is free from fat and full of proteins.

We have made an independent research to find the most effective diets. Find the results only on the Weight loss instruction and diet reviews site. All about diets on LeanderNet - http://www.leandernet.com

What's The Truth About Fat?

2008-09-12T14:58:00.001-07:00

When I hear the word fat I usually think of a roll of it hanging over a persons belt, or that guy Milty, from the movie Van Wilder, doing a belly flop off of the top diving platform with the words, ?save the swim team?, written across his backside. Sometimes, however, the picture of a big, juicy, double quarter pounder with cheese will slip its way into my mind. Although, if I were to eat more than the one per month that I allow myself now I would probably be sick for days, thanks to the health food lifestyle I?ve become accustomed to over the past few years. For the most part, the word fat has a negative connotation.

Like a lot of people, I like to avoid fat. We?ve been warned against it for years. There?s even an entire industry that promotes the idea that fat is horrible. Just take a walk down almost any isle in a grocery store and you?ll see a parade of items labeled ?low-fat?, ?no fat?, ?reduced fat?, or ?fat-free?. Doctors, dieticians, and nutritionists have been on our cases about it for what seems like an eternity.

There are numerous studies showing that although Americans today are consuming less fat, there are more of us than ever who are becoming obese. What this should tell you is that worrying only about fat is not the answer. There are many other pieces to the puzzle. For instance, eating more carbohydrates that you use for energy throughout the day will cause the remaining carbs to be stored and therefore turned into fat. A couple other reasons are lack of exercise in our society, and the fact that we?re consuming more calories than ever. I?ve heard it called the no-fats domino theory: Less fat equals less guilt equals more eating.

The amount of fat we eat is important. Only about 25-30% of our daily calories should come from fat. But, perhaps even more important is the type of fat we eat. This is what really determines your heart attack risk. Yes there is such a thing as good fat. There names are polyunsaturated and monounsaturated. You can find them in oils such as olive oil, flaxseed oil, canola oil, safflower oil, and peanut oil. Some of the healthy fat foods include natural peanut butter, almonds and other nuts, almond butter, oatmeal, and fish (salmon, orange roughy, tuna, and tilapia). That?s right these are all loaded with fat and they?re good for you. Some are even so good they?re called ?essential? fatty acids.

Brian Stewart, Independent Marketing Partner with BetaFuel, NiteTrim, and MarqiFitness, has been researching health and fitness issues since his early teens. For more information visit the websites http://www.BriansNiteTrim.com, http://www.MarqiFitness4Life.com, or http://www.BetaFuelFatBurner.com

What if Everything You Knew about Weight Loss was Wrong?

2008-09-11T18:58:00.001-07:00

Is it possible that being on a diet is the #1 way to fail to lose weight?
Is it possible that changing your habits can be quick and easy?
Is it possible that beating yourself up about how you look eliminates your self esteem and motivation?

Amazingly enough, the answer to all of these questions is YES.

You can lose weight effortlessly and permanently. Forget the hype. Forget the magic pills. Losing weight can be as simple as 1-2-3:

Engage the power of your mind ? do this one thing and you can lose weight effortlessly and permanently. My own experience: it Works!

You have tried the fad diets. You have experienced the yo-yo effects of temporary solutions that actually result in weight gain. Isn't it time you reached your ideal weight -- and stayed there?

It's time to address the root cause of overeating and not exercising. Your mind can tell you and help you break free of unhealthy living habits for good.

Through the power of a quality weight loss hypnosis program, you can effortlessly follow any healthy weight loss regimen and enjoy eating a healthy diet and getting more exercise.

Here?s the reality: The only way to lose weight and keep it off is to eat well and exercise. There just simply is no pill or diet that will allow you to reach and maintain your ideal weight without eating healthy foods and working out.

You can use the power of hypnosis to enable you to live a healthy lifestyle. No fads that don't work. You've had enough of that, right? Now it's time for results. How would you like to:

Avoid overeating and unhealthy foods without relying on your willpower
Create Healthy Eating Patterns Quickly and Easily
Automatically Stick to Your Exercise Plan - and enjoy it
Choose Your Own Food Plan and Follow it with Ease
Effortlessly maintain your new ideal weight

This isn?t your typical diet. This is your life plan. You can:

Be at your ideal weight soon and for the rest of your life
Feel very proud of yourself and be in total control of your weight
Wear great new clothes that show off the new you
Never, ever, ever diet again

Get physical exercise most every day ? and have fun with it. Physical exercise is not only the key to losing weight, but it also has major health benefits:

Helps you lose weight and maintain your ideal weight
Improves your self-esteem and restores confidence
Helps you sleep better, relax, and improve your mood
Helps you look and feel great
Increases your stamina
Reduces risk of heart disease and stroke (the #1 killer of men and women)
Helps protect against injury
Helps prevent osteoporosis
Lowers your blood pressure
Reduces bad cholesterol (LDL), raises good cholesterol (HDL)
Enhances sexual desire and performance
Reduces the risk of developing certain types of cancer
Reduces your level of anxiety and stress
Improves your immune system

Eat a Healthy, Nutritious and Delicious Diet ? easy tips for eating well

Eat fruits - Eat a variety of fruits ? fresh, dried, canned, frozen, rather than fruit juice. How much? For example, if you eat a 2,000-calorie a day diet, you will need to eat 2 cups of fruit each day ? 1 small banana, 1 large orange or grapefruit, and 1/4 cup of dried peaches or apricots
Eat a variety of veggies - Eat more dark green veggies, such as broccoli, dark leafy greens and kale; orange veggies, such as sweet potatoes, carrots, sweet potatoes, winter squash and pumpkin; eat beans and peas, such as kidney beans, pinto beans, black beans, split peas, garbanzo beans, and lentils
Make half your grains whole - Eat at least 3 ounces of whole-grain breads, crackers, rice, pasta or cereals every day. One ounce is about 1/2 cup of cooked rice or pasta, 1 cup of breakfast cereal or 1 slice of bread. Make sure that grains such as wheat, rice, oats, or corn are referred to as ?whole? in the ingredient list
Eat calcium-rich foods - Get 3 cups of low-fat or fat-free milk ? or an equivalent amount of low-fat yogurt and/or low-fat cheese every day. If you don?t or can?t consume milk, choose lactose-free milk products and/or calcium-fortified foods and drinks
Go lean with protein - Choose lean meats and poultry. Grill, broil or bake it. Eat more fish, beans, peas, nuts, and seeds as alternative sources of protein
Limit salt - Get less than 2,300 mg of sodium (approximately 1 teaspoon of salt) each day
Limit saturated fats - Get less than 10 percent of calories from saturated fatty acids. Most fats should come from polyunsaturated and monounsaturated fatty acid sources, such as nuts, fish and vegetable oils. Choose lean, low-fat or fat-free options When selecting and preparing meat, poultry, dry beans, and milk or milk products

Never, ever deprive yourself with traditional diets again. Program your mind for ?thin? and achieve your ideal weight effortlessly and permanently.

Lynn Carnes is a seasoned leader and internet entrepreneur focused on helping women live with passion, health, fitness and prosperity. Visit her webiste at http://www.health-fitness-zone-for-women.com

Negative Calorie Foods? Come On!

2008-09-10T22:58:00.001-07:00

Do you believe in negative calorie foods?

It sounds almost too good to be true. Eating in reverse? The more you eat, the more you lose?

Yes - it really is true.

Here is how it works.

You burn calories every day all the time - even when you're sleeping. But yes, there are indeed some foods which actually take more calories to burn off and digest than they provide in calories to your body. Best of all, these food burn fat calories!

Here are some negative calorie foods: asparagus, broccoli, beets, cabbage, cauliflower, celery, cucumber, carrot, garlic, papaya, spinach, turnip, zucchini, apples, oranges, lettuce, grapefruit, pineapples, strawberries, and raspberries.

Why not make your favorites of these foods a regular part of your day? As you can see, they are quite a healthy selection.

Now don't go overboard and decide to eat only those foods. That won't work out too well for too long. Keep everything in moderation - as the Good Book says.

But it would be crazy not to make these foods a part of your day.

There is an ebook about this topic: http://www.dieting-made-easy.com/negativecalories.html.

Negative calories are just one piece of the puzzle I have finally discovered about what it takes to live as a thin person.

Whatever you do, do not think negatively about yourself. See that beautiful person you can be in the mirror. You absolutely must treat yourself well and with respect. You would do the same for a friend - so why not do this for yourself?

Here's to our continued dieting success. To read a story of a woman who successfully went from 285 pounds to slender, see my website, http://www.dieting-made-easy.com.

Mimi Tanner reveals the secrets of flirting and getting the attention of your man. Her emails are read by thousands of women every day. Check out Secrets of Flirting With Men. You may reprint this article if this statement is included, with all links unchanged.

The Mediterranean Diet High In Fat But Healthy

2008-09-10T02:58:00.001-07:00

The Mediterranean Diet is based on the foods people of the Mediterranean region have been eating for centuries. Studies have shown that in addition to a lower incidence of obesity, countries like Greece and Italy actually have a lower incidence of chronic disease and a longer life expectancy than our ?modern? society. The real kicker is that these countries consume, on average, a whopping 40% of their calories from fat ? about double the amount recommended by most health experts today!

What?s their Secret?

No one knows for sure! But many nutritionists and health practitioners have decided that it?s more important to learn from the success of the eating habits of these regions than it is to answer the question of why it works the way it does.

Recent research suggests that olive oil does even more than lower the levels of LDL, the bad boy of cholesterol. In fact, more and more studies are backing up the belief that olive oil also contains antioxidants that discourage clogging of the arteries and other chronic diseases ? even cancer!

The diet is centered around healthy fats like olive oil, as well as food items such as nuts and avocados that have high levels of healthy fats. The Mediterranean Diet also recommends eating healthy grains, including pasta, bread, and legumes. Participants are encouraged to eat fish several times a week, augmented by lean protein, while red meat is limited.

What the Site Has

What it doesn?t have is testimonials, sales pitches, and product pitches. In fact, the site is unusually devoid of anything resembling a sales pitch. Instead, The Mediterranean Diet site is truly informational, dispensing the basic guidelines of the eating plan and leaving the rest to you! Since the recommendations fall exclusively under the ?real? food category, you can hit the ground running with the basic details of this easy-to-follow- plan!

The Mediterranean Diet site does have a few subtle references to Mediterranean food companies, but these seem geared more toward restaurants that might want to increase their usage of these types of products than to the average consumer.

The website is packed full of interesting reading. There?s an entire page detailing the health benefits of olive oil. Did you know that the therapeutic benefits of olive oil were first mentioned by Hippocrates, the Father of Modern Medicine? Or that olive oil was used to maintain skin and muscle suppleness, heal abrasions, and soothe the burning and drying effects of sun and water? It?s true! Olive oil is mentioned in thousands of historical texts as an irrefutable health and beauty supplement

The site also thoroughly explains the way cholesterol works in the body ? both good and bad. And while it might not seem important, it?s compelling to realize that this is an eating plan that dates back centuries, and that before we messed everything up with our out-of-control portions and trans-fatty fast foods, civilizations the world over lived long and healthy lives by following this type of diet.

Robert Z. Martinder has been enthusiastic about diet and weight loss for the past 30 years. He is a regular contributor to Diet-Handbook.Com, a site that provides expert information about diet and weight loss. You can get more information at the following URL: www.diet-handbook.com

Low Carb Diet Plan The Science Behind The Low Carb Diet

2008-09-09T06:58:00.001-07:00

Low carb diet plans are excellent for losing weight, but as with all diets you need to take care and use some common sense when undertaking such a diet.

With a little direction and knowledge a low carb lifestyle can help you maintain your weight loss.

In order to pick a low carb diet that's right for you, you first need to understand what carbohydrates are and the different types of carbs.

Carbs are made up of either single sugars (simple carbs) or bound strings of sugar (complex carbs).

Some examples of simple carbs include sucrose (table sugar), fructose (fruit sugar) and lactose (dairy sugar). Examples of complex carbs are wheat flour or potato starch.

Carbs are one of the main nutrient groups your body uses for energy along with fat and protein. All three are converted to glucose or blood sugar.

The difference is that carbs are converted quickly, causing quick spikes in the body?s blood sugar levels. These spikes in blood sugar levels cause the pancreas to create and release the hormone insulin until the blood sugar level returns to normal.

Insulin lowers our blood?s glucose levels. It's released into the blood as soon as the body detects that blood sugar levels have risen above its optimal level.

Insulin also runs the body?s fuel storage systems.

Eating too much of simple, refined carbohydrates leads to over production of insulin, which leads to the storage of too much fat in the body.

Excess sugar or fat in the blood signals the body to store it in fat cells and tell these cells not to release it. Thus their stored fat is unavailable for use by the body as energy.

By preventing stored fat from being released for use as energy, insulin prevents weight loss. With higher insulin levels, fat cells are prevented from releasing their stores and it becomes harder to lose weight.

Basically, what it all boils down to is that carbohydrates, especially simple carbs like sugar and starch, are quickly released into the bloodstream, turned into glucose and trigger the creation of large amounts of insulin.

By lowering your carb consumption, less insulin is produced and fewer calories are stored as fat. Less fat storage means less weight gain.

So the idea behind every low carb diet plan is that a body that produces less insulin burns more fat because the body's not storing the excess glucose as fat.

Some plans encourage a period of extremely low carbohydrate intake so that the body will enter a state of ketosis and burn fat stores quicker.

Ketosis, the body's survival mechanism during times of famine, is the process of burning stored fat for energy when glucose is not readily available.

When your body reaches ketosis, this is what's referred to as the induction phase.

The length of extreme carb control varies from seven days to however long it takes you to reach your ideal weight.

After this period of extremely low carb dieting, maintenance levels of carb consumption are followed to prevent weight gain. The amount of carb you can safely eat will depend on your unique body system and your level of activity. You'll probably have to experiment to find out what level of carb intake is right for you.

The whole idea's to cut out refined carbs such as white flour and white flour products, reduce sweets and artificially sweetened foods and consume smaller amounts of whole grains and raw fruits and veggies.

So as you can see, with a little common sense and a little willpower, you can lose weight with the right low carb diet plan.

Michael Harris lifts weights and excercises regularly and keeps fit by following a low carb, high protein diet. You can too by visiting http://www.lowcarbdietsecretsrevealed.com

Diet ? You Don't Have to Pay Anybody to Lose Weight!

2008-09-08T10:58:00.001-07:00

Are you considering paying to lose weight or to go on a diet? Don't spend your hard earned money on some weight loss program. Dieting is not rocket science. It's doesn't have to be that complicated.

You can lose weight. You do not have to give up your favorite foods or drinks. You do need to believe that you can do it. You do need to mention your diet to someone who you know is going to say you can't do it, because this strategy is the best incentive.

You do need to understand that fad diets or any diet you go on that promises fast weight loss is an enormous mistake. You do need to understand that if you feel hungry, you're doing it wrong.

You can do it! At the time of this writing, I have lost 10 lbs. I feel great. I feel determined and confident. I do not feel hungry.

One of the reasons I'm confident about losing weight is because I lost 40 pounds about 5 years ago and I kept it off until this winter when I sat at the computer drinking Pepsi and eating chocolate all day long. I'm pretty much addicted to Pepsi and chocolate, so now I drink one Pepsi a day on most days. Occasionally, I will drink three Pepsi's and eat a big chocolate bar all day, because if I don't do this intermittently, I would never stay on a diet.

It's a good idea to check in with your doctor before you start a diet, if for no other reason; now your doctor is watching your progress too, and that's another incentive.

My doctor, Dr. Julie Colvin, told me that she had a weight problem, although she doesn't look like she ever had a weight problem. So I asked her for the best idea she could give me about how to lose weight. She said to eat an apple a day, which is really funny when you think about it because you know the saying, an apple a day keeps the doctor away, but anyway, I took her advice and I eat an apple a day with dinner.

Sharon Delia is a writer and researcher in the field of environmental health. She has co-authored a website with Richard Cocchia on the subject of environmentally safe home cleaning. To learn more about creating a healthy home for your family visit: http://www.natural-healthy-home-cleaning-tips.com or for more information about the diet, go to http://www.weightloss-diet-power.com

7 Tips for Dieting Success

2008-09-07T14:58:00.001-07:00

There are lots of dieters, trying every sort of plan to lose weight and get healthier. But, rather than examine diet plans or the details of how and why low-carb diets work, here are some useful tips that can be used in any diet plan -- and, really, in any sensible approach to eating.

Tip 1: Drink 8 to 10 Glasses of Water Every Day

You've heard this one over and over. But, it isn't easy and too few people actually do it. Your body needs water to keep your system clean, to process food, to keep your skin in good shape and more. Sure, it'll use any liquid, but pure water works best. But - there's no taste, at least with pure water. This can be difficult since we're conditioned to want sweetness and flavors. But, it gets easier the more you do it. It's a matter of re-conditioning your taste buds, and yourself. Once started, you'll begin to crave water.

Drink a glass, or even two, as soon as you wake up. Especially in the beginning, those are the easy two. And they'll help you remember.

If you can't stand the taste of water, try a purifying pitcher or filter, or add a few drops of lemon or lime to your water - but no sugar or sweetener. Check out the flavored waters, too. Just keep an eye out for additives.

Tip 2: Eat Breakfast

Don't skip breakfast. If you need to go to bed earlier so that you can get up 20 minutes earlier each morning - do it! Breakfast is vitally important to good health and weight control. According to Dr. Barbara Rolls a professor of nutrition at Penn State University, Your metabolism slows while you sleep, and it doesn't rev back up until you eat again.

Eating breakfast is good for overall weight loss and it helps you stay on track with your diet the rest of the day. Skip breakfast and you're more likely to binge.

Short on time? Keep hard-boiled eggs and high-fiber, low starch fruit in the fridge. If you plan to eat fruit during the day, breakfast is a perfect time to do it.

Tip 3: Eat 3 Meals and 2 Snacks Every Day

This could be a hard adjustment to make. Hey, you're busy! You already have a full-plate. When are you going to eat more?

But, exactly like eating breakfast will increase your metabolism, so will eating more often. This also helps you curb bad-carb intake by making sure that your snacks are planned and occur regularly throughout the day.

Tips 4: Avoid White Foods

This is an easy way to remember what not to eat. If it's made from sugar, flour, potatoes, rice or corn - just say no. Yes, those rice cakes are actually an unhealthy high-carb snack.

Look for color. Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice (in moderation), leafy greens like kale and spinach, apples, melons, oranges and grapes.

Not only colorful, they're also high in fiber, nutrients and important antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits. Eat your veggies.

Tip 5: Prepare Your Own Food

While more restaurants offer so-called low-carb menu items, many of them are not ideal low-carb fare. There are many recipes for quick and easy meals that you can prepare yourself at home. Do this as often as possible.

Cooking your own foods, you know exactly what the contents are and you'll be able to better control hidden sugar and other processed junk.

This tip saves you money too. Even if you end up going to the grocery store more often, you'll save versus eating out.

Tip 6: Eat Some Protein At Every Meal And With The Snacks

In addition to everything that's been discussed before, eating protein helps you burn more calories. Jeff Hample, Ph.D., R.D., a spokesman for the American Dietetic Association says that, Protein is made up mainly of amino acids, which are harder for your body to breakdown, so you burn more calories getting rid of them.

Beautiful - eat a protein rich snack and lose weight. How about a few slices of turkey or ham or some string cheese?

Eating protein also helps you feel full so you're less likely to crave unhealthy snacks.

Tip 7: Invest In Good Cookbooks

Can?t figure out what to eat? Need variety? Get a cookbook. Granted, not all recipes in a cookbook are low-carb, but you'll be surprised at the number of low-carb and low-carb friendly recipes you can find in your standard Betty Crocker Cookbook.

Cookbooks are great reference tools that contain handy tips on purchasing cuts of meat and preparing meats, fruits and vegetables in new and exciting ways.

Plus, new low-carb cookbooks are hitting the shelves all the time. So be sure to take advantage of these resources to try something new, different and delicious.

So that's the seven tips, but here's an extra. Stay out of the center of the supermarket. It'll be easier to stick with your low-carb lifestyle if you learn this common thread in most grocery store designs: the healthy foods are on the perimeter aisles.

Think about it, when you go into the grocery all the healthy stuff, fruits, vegetables, meats, and dairy products, tend to be around the stores walls. You only rarely need to enter the center aisle areas if it's a store that keeps butter and cheese in the center near the frozen foods. Usually all of the foods that you need for your low carb diet can be found on the perimeter of the grocery store.

Train yourself to start on one end of the outer aisle and work your way around. It will be much easier to avoid carb cravings and fill your basket with healthy items if you do so.

Just these few tips can make a significant difference in how successful you can be with your diet. Use them as part of your approach to dieting and a healthier lifestyle. You'll love your new self.

Richard writes on a variety of health and e-business subjects. http://www.Carb.Werkz.org has recipes, articles, news and diet resources. For more tips, low-carb diet information, and books and manuals vist http://www.Carb.Werkz.org

Diet

2008-09-06T18:58:00.001-07:00

What is a diet? Does a diet really help you lose weight? Are they healthy? Why would anyone want to go on one?

These are questions that almost everybody is asking these days.

First of all, despite my normal advice against diets, I do have to admit that in some circumstances, for some people, they can help a person's weight loss program. Let me explain a couple of things, however.

People today get confused when they hear the word diet. They usually think that it always applies to some special plan of eating which is intended to help people lose weight. This isn't always so, and there was a time that the word was simply used to indicate a list of what a person ate. Scholars would, and still do, talk about the diet of a tribe, nation, or cultural group. Doctors would prepare a list of foods intended to accomplish some goal other than weight loss, and the word would be applied to that list of foods. Heck, I was placed on one as a small child in order to determine what food might be causing an allergy I had at the time.

Today the word has come to mean a special list of foods you can or cannot eat if you wish to lose weight. Many of these have achieved almost mystical status and many have their own followings. Just witness how far the Atkins and South Beach Diets have extended themselves in our society.

Before Dr. Atkins came along and South Beach was discovered, I am sure you remember such exciting diets as those centered around specific foods which practically guaranteed weight loss success. You could eat grapefruit, cabbage soup, or you could enjoy the promised effects of the negative calorie diet. Most have these have faded away for three basic reasons:

1. People got tired of eating the same thing meal after meal.

2. They were unrealistic in their expectations. How could you get cabbage soup when on vacation, or at a business luncheon.

3. Most of the time, they simply didn't work.

While going on a diet for a short period may produce a small loss for some people, dieting is simply not the answer to a lifelong weight loss problem. If you are just a few pounds overweight and want to drop a few dress sizes by the wedding in two weeks, a diet just might do the trick, and, for that short time, you will probably be able to stick with it as long as you keep your goal in sight.

The downside of a diet is threefold:

* The effects are not permanent or life changing

* It does not contribute to health and vitality

* It may actually contribute to weight gain

I have covered these subjects in more depth in other articles I have written, and, because of limited space, I will just provide a quick overview of these topics.

Most people will not stay on a diet for a myriad of reasons, and it normally cannot be adapted to a new style of eating - a lifestyle change. Admittedly, some people have hereditary or genetic situations that they cannot overcome, but which cause them to become overweight. However, for anyone, at least a portion of what made someone overweight is a part of their life choices, and it is these choices which must be changed in order for permanent weight loss to occur.

Limiting nutritional intake or restricting access to a wide selection of nutritional options, such as in the grapefruit or cabbage soup diet, also limits the individual's access to nutrients necessary to normal health. Eating some foods, or types of foods, in excess may contribute to other health problems in some people.

Our bodies have been designed to operate and react in certain ways, and this includes how they react and function when changes occur in our diet. One of the effects of a failed attempt is that the body may actually put back on more weight than it originally had to contend with, and may even continue to gain over a prolonged period of time following coming off the program.

True, permanent weight loss for health and fitness hinges on three central points:

* Regular physical activity

* Periods of rest

* A sensible diet

Diet if you must, but realize that for your health and for permanent weight loss, you must do more. One last point. If you do choose to go on a diet, please take a daily multivitamin to help replace the nutrients you are missing.

Donovan Baldwin is a Dallas area writer. A graduate of the University Of West Florida (1973) with a BA in accounting, he is a member of Mensa and has held several managerial positions. After retiring from the U. S. Army in 1995, he became interested in internet marketing and developed various online businesses. He has been writing poetry, articles, and essays for over 40 years, and now frequently publishes articles on his own websites and for use by other webmasters. He has blogs on the subjects of weight loss and health, hybrid cars and alternative fuels, and internet marketing and related business topics.

What is the Zone Diet?

2008-09-05T22:58:00.001-07:00

Dr. Barry Sears, a former researcher at MIT, originally developed the Zone Diet. The Zone Diet is based on maintaining insulin levels by striking a balance between carbohydrates and proteins at each meal

Barry Sears contends that most diets currently recommended are high in carbohydrates and low in fats. Sears argues that this is a combination that contributes to the production of too much insulin. And, according to Barry Sears, the major cause of obesity is an imbalance of insulin in the body.

The Zone Diet is based on the concept of achieving a balance between insulin and eicosanoids. By controlling the balance of insulin and eicosanoids with the Zone Diet, you increase the loss of fat (weight loss), increase blood flow, increase your physical and mental stamina, and decrease the likelihood of heart disease and diabetes. The Zone Diet advises a moderate intake of carbohydrates, proteins, and fat in order to control insulin. The Zone Diet is designed to balance your intake of protein and carbohydrates at 1 part protein to 4 parts carbohydrates. The Zone Diet prescribes a maximum amount of low-fat protein to one meal at 3-4 ounces, which is nearly exactly the recommendation of the USDA and the FDA. The majority of carbohydrates on the Zone Diet come from vegetables and fruits, with limited amounts of bread, rice, potatoes and grains. Most of the fat intake with the Zone Diet should come from monounsaturated fats like olive oil, safflower oil, and other 'heart healthy' oils.

Many people believe the Zone Diet sounds much like the Atkins diet due to the restricting of carbohydrates. However, the differences between the Zone Diet and the Atkins diet are quite clear. Atkins recommends a diet high in protein without regard to fat, with the intent of provoking ketosis, a potentially unhealthy condition. According to Barry Sears, the Atkins diet, by increasing carbohydrate levels without regard to fat intake, will force the body to induce the production of insulin which, maintains Sears, increases weight gain. Instead, the Zone Diet recommends achieving a balance of nutrients with moderate amounts of proteins, carbohydrates and fat all playing a part.

The Zone Diet also recommends the supplementation of diet with fish oil. Fish oil, provides omega 3 fatty acids which are an important component in healthy cells. Study after study in the past five years has confirmed the importance of fish oil and omega 3 fatty acids in the diet.

A sample meal on the Zone Diet Plan might include:
? 3 oz portion of broiled salmon
? Spinach salad with apples and walnuts dressed with walnut oil and lemon juice
? 1/2 cup of brown rice
? 1 glass fruit or vegetable juice

The Zone Diet Plan combines small portions of low fat proteins, fats and fiber-rich vegetables and fruits. The Zone Diet also suggests eating some protein with each meal or snack, and at least 3 meals and 2 snacks daily.

Who should use the Zone Diet? Is the Zone Diet safe?

As always, you should consult a physician before embarking on any diet plan that substantially changes your eating habits. There are significant differences between the Zone Diet and diets recommended for diabetics and heart patients. However, in general, the recommended portions of foods and the balance between them with the Zone Diet is healthy and is maintainable for life.

Adam Waxler publishes the Weight-Loss-Power-Package...a collection of six weight loss ebooks guaranteed to help you lose weight. For more information on the Zone Diet check out the complete package here: http://www.weight-loss-power-package.com and check out his blog for free weight loss tips here: http://www.weight-loss-machine.com/blog

Weight Loss Success

2008-09-05T02:58:00.001-07:00

Weight loss success requires staying inspired and sometimes giving your weigh loss plan a tune-up. Drinking more water and eating smaller portions are effective but boring.

Much of weight loss success really depends on your attitude. Staying positive just takes a little creativity and some diet strategy to keeping your mind and body motivated.

Here are a few calorie cutting tricks that should help you lose weight and keep the boredom away.

It takes your brain about 20 minutes to register that your stomach is full. To slow down your eating process, try eating nuts that require cracking or grapefruit that must be peeled and sectioned.

Think of your weight loss diet plan as a way of eating more veggies that can in turn create a waistline friendly result that will make you smile.

Have an appetizer before your meal. Just be sure it is low-calorie and contains a lot of water, like soup or fiber, like salad. This will help you eat less over all. Remember to choose carefully and beware of cheese and high-fat dressings.

Try something exotic once a week. Something that is not familiar to you. Maybe a guava (112 calories per cup) or jicama (49 calories per cup). People don?t tend to over eat unfamiliar foods.

As you begin, taste and savor every bite. This slower eating experience will reacquaint you with the pleasure of eating, which is important when you?re consuming less.

Downsize your plates and bowls. By eating on smaller dishes it may help you consume less food. Researchers from Cornell University served snack mix in two different size bowls. A large one and a smaller one. The study showed that subjects took 53 percent more snack mix from the larger bowl.

In a second study at the University of Illinois at Urbana, juice was served in two different size glasses. One was short and wide and the other tall and skinny. Both glasses held the same amount of juice but the subjects who drank from the tall and skinny ones (which looked larger) poured themselves less juice.

Balance every meal with a serving of vegetables. Vegetables fill you up so you don?t tend to go back for second helpings.

And last but not least, make an accomplishment list at the end of each day. It will help you track what is and isn?t working in your diet. It will also help to acknowledge each success that will eventually lead to more.

With a little planning, choosing the right foods and becoming aware of portion sizes you can obtain the weight loss success you desire. Remember anything is possible if you believe it can happen.

This article is supplied by http://www.treadmill-info.com where you will find valuable information, ratings, reviews, articles and buying tips before you make the investment in quality fitness equipment. For more fitness related articles go to: http://www.treadmill-info.com/articles1.html

5 Easy Weight Loss Tips You Can Use Right Now

2008-09-04T06:58:00.001-07:00

Sometimes, just the thought of starting on a diet and fitness regimen can be so overwhelming, we stop before we even give it a shot. Let's not be overwhelmed then, OK? Instead, let's look at 5 easy ways you can start down the path to a slimmer, lighter you.

1. If you have a sitting job, stand up and stretch yourself every half an hour. Most of the jobs today are indeed sitting jobs that are in one word sedentary. This is especially true for those who sit and punch away at the keyboard or toy with the mouse all day long.

So if you have such a job, make it a point to get up at least every half an hour and stretch yourself.

2. Stop being a couch potato. It is the easiest thing in the world to become a couch potato. You know what we are talking about don't you? That shapeless thing that sits or reclines on a shapeless chair in front of the television and thoughtlessly munches away at something fried!

If you are inclined to become a promising old couch potato, break the habit, cut at the very root of the vine. And you want to know what is the best way for that? Take away that favorite chair of yours. In fact, it would be a very good idea if you could keep a chair that isn't too comfortable in front of the TV.

3. Eat only when you are hungry. Some of us have the tendency to eat whenever we see food. We use parties as an excuse to stuff our selves. Understand that the effect of a whole week of dieting can be wasted by just one day's party food. Whenever you are offered something to eat do not decline it completely bit just break of a nibble so that you appear to mind your manners and at the same time can watch your diet.

4.When you decide it's time to start working out, start slowly and don't get discouraged if you don't achieve your fitness goals after the first week. Many people make this mistake. They feel that if they really push their bodies they can lose more weight in a couple of work outs. This is a very serious thing in fact.

If you try to push your body too much in the first few goes, you are likely to end up with sprained joints, a sore back and even torn ligaments. The rule to be followed here is slow and steady wins the race.

5. Finally, I would like to let you in on a easy fitness secret. As it is I understand that most of us tend to put on weight particularly in the mid section, right. It is the tummy that seems to have a mind of its own. Well I will tell you a sure shot method to reduce the flab around the waist line. Mind you this doesn't hold true for post pregnancy tummies. This is what you have to do.

Breathe in air as strongly as you can and as you do so, tuck in your tummy as much as you can. Hold it like this for a few seconds and then slowly release your breath taking care not to let out your tummy. Try to keep breathing like this at least fifty or sixty times in a day.

In fact breathe like this whenever you can remember to do so. After the first day, you should feel the muscles of your stomach tightening each time you do this. Then you know that you are on the right track. If you practice this without fail for 20 days, at the end of the twentieth day, you will have lost at least an inch!

James B. Allen is the publisher of Power Living Press. He invites you to come learn more about living a healthier, wealthier, more beautiful and more powerful life TODAY by visiting:

http://www.PowerLivingPress.com

Detox Diet: A Basic Understanding

2008-09-03T10:58:00.001-07:00

Detoxification occurs in our bodies daily. Our internal organs, the colon, liver and intestines, help our bodies eliminate toxic and harmful matter from our bloodstreams and tissues. Often, our systems become overloaded with waste. Today?s over processed foods and environmental pollutants can easily overwhelm our delicate systems and cause toxic matter to build up in our bodies.

Detox diets are designed to help your body rid itself of the toxic matter buildup and lose weight. If you feel sluggish, have frequent colds, digestive problems or just aren?t feeling your best, you may have a toxicity issue. A detox diet will help you clean the harmful matter from your body and lose weight.

A detox diet will help your body by increasing stamina and energy, making the digestive process easier, increasing mental clarity and decreasing allergies. Most detox diets don?t involve weird or unhealthy foods, simply fresh and whole foods like fruits and vegetables. Eat plenty of fresh fruit, except grapefruit. Enzymes in grapefruit interfere with the proper functioning of enzymes in the liver, so they should not be used during detox diets.

Fresh vegetables are also great on the detox diet. The best vegetables for detoxing are broccoli, garlic, artichokes, beets, cauliflower and red and green vegetables. Avoid corn products, as corn often contains allergens. Rice is also acceptable on a detox diet, and beans, nuts and seeds are great as well.

Drink plenty of water, about 6 to 8 glasses a day to aid the body in flushing out toxins. A hydrated body helps your body organs to function in an optimal fashion.

A simple detox diet plan may just involve staying off meat for a couple of days. For a more detailed plan, consult a professional on what to eat for each meal during the detox period.

Using a detox diet plan can help maximize your health, reduce your weight, and help you feel more energetic and rested. Try a detox diet for a few days. You?ll be surprised how much lighter you?ll feel.

Sandra Kim Leong owns the resource-rich site on detoxification and cleansing. She strongly believes that detoxification should form part of one's regular health regime. Her site includes information on colon cleansing, kidney cleansing, detox diets, mercury detoxification, etc. For free articles and tips, please visit http://www.detox-cleansing.com.

Psychological Factors in Weight Management

2008-09-02T14:58:00.001-07:00

To continue the educational series on your health and fitness lifestyle, this article is based on accredited college nutrition programs and literature based on proven science. My hope is to empower you to take responsibility for your nutrition plan. One does not have to become a fanatic and eat perfectly to be healthy!

How we think and feel about food is profoundly influenced by how food is used in our families as children. If food is used as entertainment a reward a bribe a punishment or stress relief, from sadness, anger, or other negative emotions, problems may ensue.

Often, people will eat when they are not hungry, only bored, sad, angry, upset, or lonely. When eating for these reasons, they usually eat foods high in fat, sugar, or both. There is nothing wrong with enjoying a meal, just be sure to get sufficient healthy food and limit your quantities of junk food.

People who eat for reasons other than hunger will sometimes feel guilty after they indulge. This will often lead to more overeating and more guilt. These people often become obsessed with food cookie monster syndrome. There are support groups and counseling for people who over-eat for emotional reasons.

The flip side of food obsession is anorexia nervosa and bulimia. Anorexia nervosa is a serious condition in which the person stops or severely curtails their food intake to induce weight loss. Approximately ten percent of people who are anorexic die of their disease. People with this condition see themselves as being fat, even when extremely emaciated.

Bulimia is a condition where the patient eats food (sometimes gorging) and then vomits or takes laxatives or diuretics to avoid weight gain or induce weight loss. This can result in the loss of electrolytes and minerals essential for proper heart function and pH balance in the blood. Both these conditions are serious and require medical assistance.

Success in weight control comes by understanding the cause of your individual problem and then developing a program accordingly. Some people, who were unaware of what good nutrition consists of, only need to learn the facts about nutrition and exercise to apply what they have learned without difficulty.

Others have unconscious eating patterns such as eating while doing other activities and not paying attention to what or how much they are eating. By being aware of the problem and using techniques such as behavior modification techniques, can help the person with problems such as these.

People who have trouble changing eating habits or extreme obesity may have deep-seated emotional or psychiatric problems and may be using food to help alleviate the symptoms. Consuming large quantities of high-sugar or high-starch foods releases serotonin in the brain, which imparts a feeling of wellbeing. This can be an attempt to relieve undiagnosed clinical depression or anxiety.

Once you apply the principles of weight control for a while, it becomes part of your life style, like taking a shower or making the bed. You lose your taste for high-fat, high-sugar food and eat healthier food out of choice even when weight control isn't an issue. A blended approach including education, healthy eating habits, and exercise, along with counseling if needed, will produce permanent fat loss and weight control. A step forward in your Fitness Lifestyle.

DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success. Her credentials include...

Currently licensed Registered Nurse specializing in Rehabilitative Nursing Medical Exercise Therapist: certified by AAHFRP, an internationally recognized physical rehabilitation certification Maternity Specialist Pre & Post Natal certified by Maternal Fitness Personal Fitness Specialist: certified by NASM, an internationally recognized certification Yoga Teacher Professional Health Member, National Organization of Fitness Instructors (IDEA), a leading membership organization of health and fitness professionals Deborah Caruana RN, AAHRFP, NASM, ACE. http://www.vitalsignsfitness.com email deb@vitalsignsfitness.com call 212-677-3185 Get Free Fitness Tips, Strategies and Secrets from a recognized expert at my web site: http://www.Vitalsignsfitness.com

Snack Attack How to Keep Your Hunger Between Meals from Getting the Best of You

2008-09-01T18:58:00.001-07:00

The Benefits of Snacking

You may feel regretful about snacking, but snacks aren?t necessarily bad for you.

In fact, mini-meals several times a day can be beneficial.

If eating a healthy snack keeps you from taking second and third helpings at your next meal, you may actually consume fewer total calories for the day.

A wide variety of snacks can fit into a healthy lifestyle, so you don?t need to avoid snacks. Rather, plan them with variety, moderation and balance in mind.

Choose Snacks Wisely

Select foods that cna satisfy hunger, supply your body with energy and provide important nutrients. Choose a wide variety of these foods to ensure that you get all the necessary nutrients, and to make your snacks more interesting. Here are some of your best snack picks:

Whole Grains Whole-grain snacks are rich in complex carbohydrates and fiber, which give you immediate energy that has some staying power. Look for items such as low-fat whole-grain crackers, whole-grain pretzels and whole-grain crispbreads.

Fruits and Vegetables Eating fruits and vegetables provides a feeling of fullness with no fat and only small amounts of calories. They provide vitamins, minerals, fiber and other nutrients.

Nuts and Seeds Nuts and seeds are a good source of protein, which helps keep you feeling fuller longer. The fat in nuts and seeds is monounsaturated fat, a healthy kind of fat. Nuts and seeds are high in calories, however, so don't eat them in large quantity.

Low-fat dairy products Cheese, yogurt and other dairy products are good sources of calcium, protein, and other nutrients. Dairy products can be high in fat, so choose the low-fat versions. Yogurt may have alot of added sugar, so you should consider light yogurt to limit your calorie intake.

Though snacks can contribute to a healthy diet, they can also be a source of excess calories if not eaten in moderation. For example, a resonable amount of almonds (about 23 kernels or a handful) contains 164 calories. But if you eat handful after handful until it totals a cup of almonds, the calorie count jumps to 800-plus calories.

So remember:

Snacks are great!! Eat Several mini-meals per day Eat high fiber whole grain snacks Eat low calorie fruits and veggies Stick with the berry family

> Raspberries

> Strawberries

> blueberries

> blackberries Stick with Dark Green Veggies

> Broccoli

> Asparagus

> Spinach

> Dark Greens

> Green Beans Eating good quality nuts and seeds

> Almonds with skin on unsalted

> eat in moderation Low fat dairy products are good

> low fat cheeses

> no fat cheeses

> unsweetened yogurts

Get Ready for a Snack Attack!!!!

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What is the Atkins Diet and How Can It Help You?

2008-08-31T22:58:00.001-07:00

What is the Atkins diet and how can it help you?

When Dr Robert Atkins first published his book,?Dr Atkins Diet Revolution?, in 1972 the broad medical and nutritional community dismissed it as just another quack diet plan.

Thirty years later, Dr Atkins nutritional theories have found wide spread support in scientific research circles, while creating a legion of followers who have adopted low-carb eating as a way of life.

Today, the Atkins brand of low-carb foods outsells all other brands in the category in the US and the UK. In the US some 10% of the population is on some form of the Atkins diet.

Although it is hard to believe, 47% of Women and 63% of Men are either overweight or obese.

Obesity has a huge impact on the economy and the overall health of the population.

The diet was designed to work safely and affectively with your body and Dr Atkins best selling book on the subject provides the first steps to understanding the diet.

With the Atkin Diet, you can stop counting calories, stop weighing food portions, and stop feeling as though you are deprived from eating good-tasting and satisfying food!

Best of all, you will see amazing results in a short amount of time. Your body will be thinner, the number on the scales will go down, and all those overwhelming food cravings will be gone! Just imagine losing weight while still enjoying many of your favorite foods.

http://www.A1-Atkins-Diet.com invites you to learn more about how the Atkins Diet plan works!

South Beach Diet Information and Recipes

2008-08-31T02:58:00.001-07:00

It is a widely held belief that the key to weight loss is finding the right diet information which means the proper diet to suit their needs. While this is correct in a sense, it is misleading as well. The key to successful dieting is to maintain a healthy and balanced diet plan without having to actually diet. The South Beach diet was proposed by Dr. Arthur Agatston in the mid nineteen nineties as a healthy alternative to the many diet fads in existence at the time. The South Beach diet is not the proverbial diet plan. This diet is actually a sensible and healthy diet plan designed to teach the person using it to eat healthy foods and to learn how to eat properly.

There are many recipes available within the South Beach Diet to aid in healthy weight loss. Unlike traditional the typical diet information we get, the idea of actual dieting by starvation or counting calories or other fads or trends that ignore the primary health concerns of the dieter are not used with the South Beach Diet. The diet includes healthy meal planning and means for controlling the intake of foods including carbohydrates and calories by the dieter so that while they are not actually dieting in the more traditional sense of the word trying to lose weight. The concept is that people will eat healthier foods and in that way do not have the problems with diet failure or the prospect of constantly losing and gaining weight which is not healthy.

The recipes for the South Beach diet include healthy alternatives without being boring. Your diet information sources should include recipes for snacks, breakfast, lunch and dinner all focusing on the health needs of the person seeking the diet weight loss. The South Beach diet is one of the most effective tools for weight loss and the rich diet information recipes will allow the person trying to lose weight the ability to eat all they want and stay healthy.

Losing weight quickly happens when you have the right diet for your body type and temperment. You may need to try a few diet plans like the Southbeach diet until you find the one that works for you. Check out http://realdietadvice.info for real diet information that works.

Possible Risk Factors for Irritable Bowel Syndrome

2008-08-30T06:58:00.001-07:00

Although no one is sure what causes it, there are possible risk factors for irritable bowel syndrome. Most of them are unavoidable. Women are more likely to develop IBS than men and symptoms seem to show up more often in people between the ages of 16 and 40 than at other times. But, anyone can get IBS and a lot of people do. It is a very common syndrome.

You may be able to avoid some of the possible risk factors for irritable bowel syndrome. Diet plans that include more fiber and less fat may prevent flare ups. Keeping a food and symptoms diary can help you identify food sensitivities. Milk and dairy products are a problem for many people, but not for all. It is important when using irritable bowel syndrome diet plans to include a multi-vitamin, a calcium supplement and any other nutrients that may be excluded by following a strict diet. Water is important to everyone, but those who suffer from IBS should be sure to get at least 64 ounces or eight 8 ounce glasses per day of plain water. Those who have IBS with diarrhea need the water to replace lost fluids and avoid dehydration. IBS with constipation may be relieved by increasing water intake.

Other possible risk factors of irritable bowel syndrome include stress and emotional issues. While stress and anxiety may not cause IBS, most people who suffer from IBS have stress management problems. Leading a fast paced lifestyle, eating fast food, eating on the run, etc...All can lead to stomach upset. Learning stress management techniques is often recommended for those who suffer from IBS. Those who follow diet plans for irritable bowel syndrome should remember to eat slowly, chew thoroughly and eat in a relaxed environment, not at the desk.

Eating large meals is another of the possible risk factors for irritable bowel syndrome. Diet plans should be tailored to several small meals per day, rather than two or three large meals per day. Eating every couple of hours, rather than letting six or seven hours pass between meals is healthy for many reasons and may help relieve or prevent symptoms of IBS.

Taking certain medications may be possible risk factors for irritable bowel syndrome. Antibiotics and drugs containing sorbitol, a sugar substitute, have been linked to IBS in scientific studies. Anti-depressants, which are sometimes used to treat IBS, have been linked to the syndrome, as well. There are many anti-depressants on the market and some are more likely to trigger symptoms than others. It is important to tell your doctor what medications you are taking, even if they seem unrelated to your symptoms.

When designing unique irritable bowel syndrome diet plans, you may want to remember that farm animals (cows, pigs and chickens) are typically fed antibiotics. Too much meat in the diet could cause problems. Fish is a better choice than beef or pork. Beans and other legumes are also excellent sources of protein and a serving of spinach supplies as much iron as a steak. While you may be unable to avoid all of the possible risk factors for irritable bowel syndrome, diet plans that follow these suggestions will certainly reduce your chances of developing IBS or reduce your symptoms if you already have it.

For more information about irritable bowel syndrome and other digestive problems, visit www.digestive-disorders-guide.com

Patsy Hamilton has more than twenty years experience as a healthcare professional and currently writes informational articles for the Digestive Disorders Guide. Read more at http://www.digestive-disorders-guide.com

Dieting Strategy Stop Diet Drop Out

2008-08-29T10:58:00.001-07:00

Diet drop out, a significant problem for all types of diets, requires a new dieting strategy. Exchange it...and watch diet drop out rates plummet.

What is Diet Drop Out?

To stop a diet plan before reaching your goal or before reaching a pre-defined time limit is called diet drop out. Not one diet succeeds at keeping diet drop out rates low. One or more of the following strategies are used by diet plans in attempts to eliminate diet drop out:

Shorter Dieting Sessions

This is a strategy that more often back fires, setting the stage for weight gain. Subjects placed on shorter dieting sessions experienced weight loss at a faster rate than those following longer sessions.

Fast weight loss (over 3-4 pounds/week) is unhealthy and negates any progress made on lowering diet drop out rates.

Severe Calorie Restriction

This strategy follows the same principle as faster dieting sessions. Allow dieters to lose weight fast, and they won't have time to drop out. Unfortunately, severe calorie restriction also causes weight gain.

Diet Holidays

This strategy allows dieters to take long breaks or holidays from following the diet. However, the opposite result is often observed. Diet drop out rates increase because many dieters never start the diet again.

In order to provide a strategy that works, diet plans should ask dieters why they drop out. Then simply provide a solution for the reason dieters drop out, problem solved.

Why Dieters Drop Out

When dieters are asked what is the hardest part about dieting, the response is surprising. Most dieters say that following strict diet menus, not exercise, is the hardest part.

A good strategy for decreasing diet drop out rates would address the menus. This is exactly what Exchange It accomplishes...giving dieters more control over what they eat.

The exchange process involves substituting healthy food choices for harmful ones. For instance, substitute a healthy fat, like Omega-3, for saturated fats. This allows you to eat more fats, and still remain on your diet.

To learn more about Exchange It! and other new dieting strategies, click...

Exchange & Other Dieting Strategies

To Healthy Living!

Michael A. Smith, MD
Chief Medical Consultant
Diet Basics Website

Dr. Smith is the Chief Medical Consultant for Diet Basics, a content rich website dedicated to your weight loss success. Quickly becoming known as the net's primary resource for weight loss issues, his RSS Feed and News Blog are received by thousands of e-zine websites, medical centers, and individuals. The interactive content is original and informative, challenging readers to act and maximize their weight loss efforts.

To Healthy Living!

Dieting Strength

2008-08-28T14:58:00.001-07:00

There are several factors in winning at weight loss. Sometimes the food isn?t the culprit, it?s your attitude. Here?s a list that will help you with your diet and exercise program and you could even modify it to suit other goals.

Take care of yourself. You deserve the time it takes to exercise. Your family deserves a healthy member. You deserve to have a healthy life, feel good, and live a long time even if you have to take time to exercise.

Fear. Diet fear? No, fear of change. What happens when I get thin? Will guys hit on me all the time? Or I might fail, again. Face your fears and tell yourself you can handle them. Its easy to maintain the status quo, change is hard. You can do it.

Forget the scale, eat healthy and exercise and the number on the scale will find you. Focus more on the way you live, what you eat and what you do rather than a number on the scale.

Face the facts, you have to eat. If you are an alcoholic or smoke, you can quit even though it may not be easy. But you can?t just quit eating all together. Food is addictive and you have to eat. But what you eat, is a choice.

We also are persuaded with images of people having a good time eating. You have to fight the social aspect of eating and remain true to yourself and eat to survive, not survive to eat.

You have to get the junk food out of the cabinet, but you also have to replace it with good food to eat. You are going to get hungry and you are going to want a snack. Instead of grabbing a cookie, get an apple. If you remove all the food so to speak, then you might binge or feel deprived. It?s not about any of these things, it?s what you eat.

When a routine snack time comes, you have to change what you normally do. Don?t take a break with the guys to get a drink and snack. Go for a walk ? anything ? just something different. If you are at home, play with the kids, dogs, or yard work. Change your routine snack time to distract your urge to snack.

You have to exercise. You don?t have to LIKE to exercise, but you have to exercise. Eating less can take you so far, but our bodies weren?t made to sit on the couch all the time. Make exercise a routine in your day just like taking a bath and going to work.

Change your reward system. If you are doing great, don?t get a cookie. Buy something. Set a goal. If money is tight, give yourself extra time to do something you enjoy (besides eating). You must have small goals to obtain and a reward system of anything other than food.

Do it for you. Don?t let others tell you that you need to be a size 6 to fit into society. Do it because you want to live longer, walk a flight of stairs without gasping for air, or just to look younger. Its about you, not your husband or parents or friends. Make the change for a better you. You can do it!

Stuart Simpson is on a diet. . . as described above. Forget the scale. Eat healthy.

http://www.vest-diet-review.com

The Atkins Diet Rules Explained

2008-08-27T18:58:00.001-07:00

Following the Atkins Diet rules helped me to lose 120 pounds in about eighteen months. While I am thrilled with the results, I found that when I first started the hardest part was sticking with rules until I got a real feel for what I could and couldn?t do as I went through the four phases.

It sounds funny, but the part of the diet that I actually found easiest was also the strictest ? the Atkins Diet Induction rules. I was on this phase for about two weeks, and it really kicked off my weight loss. The reason I found it so easy was because it was so strict. There was very little room for ?fudging? the diet because the guidelines were so specific.

Induction Rules

The Induction rules are very straightforward: Lots of protein and a healthy amount of fats. No refined sugar or wheat products. Lots of water and liquids that don?t contain sugar or sweeteners (except some Splenda).

Eat till Satisfied, but NOT Stuffed

I ate three meals a day without fail ? it was important to do this so that my body adjusted to burning off the fat and not going into a ?fasting? mode when I went too long without eating. I also stuck with one of the cardinal rules of the Atkins program ? I ate until I felt full and satisfied, but not stuffed. I found that over time that I had this feeling of satisfaction sooner rather than later, so I learned to really listen to my body.

Stick to the Allowed Foods on the List

I never ate margarine or hydrogenated oils or trans fats. Even a little bit of these can stall an entire day?s worth of eating properly according to the rules. Dairy products such as milk and yogurt were out, as was fruit and fruit juice. Grains were a big no-no, and I paid attention to these rules.

Eat the Proper Amounts

I also paid attention to amounts ? for instance, only three or four ounces of cheese and no more. It can be tempting to eat a lot of the things you are allowed, but you need to keep the quantities in balance. If you?re still hungry and have already eaten your allowance of cheese, for instance, eat some meat or add more salad vegetables to your diet. This is easy to do because Dr. Atkins? Induction diet rules call for up to three whole cups of salad greens every day!

Surprisingly, since I knew exactly what was permitted, it was easy for me to stick to the Atkins diet menu. I just kept a list of acceptable foods handy (a copy of the rules on my refrigerator and another in my wallet for eating out) at all times. I knew this was the strict portion of the diet rules and so I stayed within the boundaries all the time, including drinking eight glasses of water every day.

Phases II, III and IV

The other phases (Weight Loss, Pre-Maintenance and Maintenance) were a bit trickier. The Atkins Diet Rules are always pretty clear, but as you move from phase to phase you have to listen more to your body and adjust amounts and types of food accordingly. One of the things that took me a bit of time was learning just how many carbohydrates I could eat in a day without stalling my weight loss.

The Diet is Not Hard to Follow

Following Dr. Atkins? rules helped me to gauge what ?low carb? meant for my particular metabolism, but it took some fiddling around with my diet for a few days. The nice part of it was that, with new foods allowed and more leeway, I had a lot of fun learning and adjusting. It really taught me how much of a pleasure the Atkins diet can be because I could eat so many things.

The most important part of the Atkins diet rules is understanding carbohydrates and how much of them you can or can?t eat. Fortunately, the book, ?Dr. Atkins? New Diet Revolution,? clearly outlined everything for me. It contained specific lists of foods that I could eat and even broke it down into a ?ladder? so that I knew which carbs were best and which were only borderline.

For instance, according to the Atkins diet, seeds and nuts are lower carb than whole grains or starchy vegetables. The Atkins diet works for me because everything is broken down so clearly and you know exactly how to keep track of your carbs.

If you?re trying to lose weight, I encourage you to take a good look at Atkins. The Atkins diet rules make it easy because you start with a strict set of rules that will get your weight loss started ? a real motivator! After you?ve started, the rules become less strict so that you can stick with it for a long time without feeling deprived. And finally, Dr. Atkins has written so much about the program that you can find an answer to every food question you could possibly have, making it easy to follow the rules!

About the Author:

Kevin Urban is the editor at Atkins-Diet-Advisor.com, a comprehensive guide on the atkins diet food plan. Find out what's on the allowed atkins diet food list and get a free copy of the atkins diet plan.

Changes in the Face of Fitness

2008-08-26T22:58:00.001-07:00

Yes, there have been changes in the face of fitness. Literally? the changes are on my face!

This is yet another true confession of a lifestyle fitness coach.

During August's marginally sweltering heat, while most were off in vacation bliss and splendor, the heat of drums was heard in NYC. All who were in the know awaited the results of yours truly LIPOSUCTION! What's that? Liposuction! You say! On a trainer, no less! Well, it wasn't your usual Nicole Smith kind of slimming program. No, it was a liposuction of the eyes. Medically termed 'blepharoplasty.' It's a procedure where the physician removes a small part of the fat pad of the lower &/or upper lid, allowing for more space so the puffiness (water retention) around the eyes disappears. My swelling was worst in winter and 'they' say it's probably caused by allergies, heredity, that old culprit gravity and lets not forget age. (Exercise cures everything but eye bubbles!)

If your next question is But why did you do it, Deb? I thank you for your kindness. But my eyes were the only way I gave away my age. And I felt I needed my eyes to match the rest of me. If eyes be the window to your soul ?I'll be the first to admit that I'm an old soul. But why wear your soul on your sleeve, er face?

Oh oh, there's something else that I have to confess. You know that frown line that kept you doing everything I would tell you, and adding a few more reps than you really wanted to ?just because I looked so serious? Well, it's gone! Permanently (hopefully). Don't even think that this will make me easier on any of you. I haven't lost an ounce of seriousness only the frown and eye bubbles! So, instead of having continuous ongoing treatments of the deadly botox toxin (it's devirulized), I chose to have those muscles clipped. Based on the strength of those muscles I hope it doesn't slow down my metabolism too much.

Since I have started working as part of the team with a number of New York City's top plastic surgeons, the opportunity presented itself through Dr. Mauro Romita, in a perfect time window. Getting training results with clients and staff has its rewards!

Now, back to the age thing. July of next year I will be turning 50 (gasp!) So this is another step I needed to take to fulfill my mission. Looking upon my life and my journey, I can be proud and say I am a very real and true fitness role model. Proof of the benefits of exercise, healthy living and good nutrition. I've remained true to my fervent belief that without health?you just can't live life to its fullest! I hope to inspire and motivate all whose lives I am privileged to enter and affect. And hope to continue to do so for a very, very long time. Since we are all involved in the process of becoming our best through the health, wellness and fitness process if anyone cares to discuss the process further with me, feel free to ask for more information. This procedure is basically painless and you can go back to work and walking (with sunglasses) after 3-4 days. Exercise takes 2 weeks.

Deborah Caruana RN, MES, PT

DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success. Her credentials include...

http://www.vitalsignsfitness.com

EMAIL: deb@vitalsignsfitness.com

Colon Cleanse: Clean Your Body Of Toxins

2008-08-20T07:00:00.001-07:00

Colon cleanse actually refers to cleaning ones body of the toxins. In order to live a natural and healthy life, colon cleanse is becoming popular with people. It makes one stay healthy for a longer period of time. Many people fret over the day they have to go through colon cleanse. A stomach pain, acidity or gas, are good reasons to talk over with your doctor about colon cleanse. This process assures you riddance from harmful toxins that have already done enough damage to your system.

Do As the Doctor Says

A colon cleanse must be done when the doctor advises one. Doing away with the poisonous toxins present in your body is the best way of taking care of your health. There are a number of things related to colon cleanse that people are unaware of. Most people have one or the other type of colon problem, which they don?t know about.

Every person stores waste in their colon that is equivalent to about five to twenty five pounds. If left unattended, over the years this problem of the colon can lead to health related problems. You can choose the best method that suits you. Eliminating the waste from your system assures you of a clean and healthy body.

Living a Healthy Life

Eating the right food and exercising regularly not only makes you healthy but also keeps your colon clean. When waste accumulates in the colon, it starts to affect the body. The poisonous gases that it releases, affects nutrient absorption directly. This in turn makes you feel unwell. Taking a colon cleanse will get rid of all the waste from the body. Eventually, you will start feeling much better and fully refreshed.

A number of herbs and vitamins are available in the market for colon cleanse. These products are not laxatives. These medications have no side effects. You can easily get a colon cleanse treatment and feel fresh and relaxed soon after. A great colon cleanse will assure you of a clean and healthy body for a longer time.

A colon cleanse treatment is the best way to rid your body of harmful chemicals and get a sound and healthy body.

Barney writes about varios topics, his main focus being on health. And with colon cleansing and detox diets being all the rage these days, he's alotted some time to focus on these contraversial areas of interest.

Personal Trainers with Real People Real Situations

2008-08-19T20:11:00.001-07:00

TO DO OR NOT TO DO? ? ABS

TWO WEEKS PRIOR TO WRITING ARTICLE:

Jeanne is a client I have worked with for a number of years, and through a couple of births with very quick recoveries. She is naturally tall and thin with wide hips and very flat abs. She has that perfect body for wearing couture as you can see from her Vogue magazine write up in October of 2003. She is the type that doesn?t want muscle showing at all, just long sleek ?feminine? lines. We have stepped up her workouts of late because she is getting stronger and we do need to keep up the challenge to maintain that high metabolic burn rate for caloric expenditure, without creating muscle definition. Jeanne doesn?t like doing cardio so that's not a solution.

Recently when beginning our workout Jeanne stops, pulls up her t-shirt and shows me her abs. Iam very pleased with what I see, which is the definition of where the lower obliques end and the rectus abdominus (your quadrants, also known as ?6 packs?) begin. There was strong deliniation indicating the muscles beneath. Jeanne points to it and says I don?t want this. In my shock the only thing I can think to say is If there were a group of women in hear watching us, they?d all groan at you.

Everyone is different and has different goals. So Jeanne now thinks that she should just not do abdominal exercises and asks Why do I need to do them, my abs are fine the way they are? Can you write about this in your next newsletter so I better understand why I need to do abs.

I then launch into an explanation of the importance of core work(abs). About how your abs stabilize you and help prevent injury by bracing and tightening. The brain sends a message to the transverse abdominus (remember that girdle muscle we all spent time on, with the breathing exercises) before it tells any other muscle to move. For example, the mind tells the knee to lift but before the quadricep muscles initiates the lifting response the transverse abdominus recieves the message to react by tightening for balance, control and strength. So essentially you brace yourself from your abs and then you initiate the movement, braced and centered. Which is why I constantly repeat pull your navel in and wrap it around your spine. The more this response is practiced, the more proficient, balanced, coordinated, centered and strong you are plus the flatter your abs are.

There is a highly credentialed school of thought that advocates: Every exercise, every movement and every activity you do is an abdominal exercise if you draw your belly button in and brace your abdominal muscles. Sit-ups and crunches waste your time and do not produce results. I personally believe that there is not one formula for all bodies. For those that have no lower back problems, ever, plus perfect balance, coordination and that conditioned response to pull the navel in to the spine, I say yes, you don?t need to do abs. But for us mere mortals who at times twist, bend and pull things (or children!)and forget to brace?well you still need to do your abs. Remember practice makes perfect and that bracing response at varying resistances and degrees is not innate but practiced. So based on this article I will let Jeanne be her own judge and in an informed way let her decide whether she needs to do her abs or not.

PS. If she decides to not do them I will monitor carefully her balance, strength , coordination and lower back response and if I do see any signs of weakness I will discuss with her the need to suffuse an ab workout intermittently.

TWO WEEKS LATER

Jeanne has since clarified that she doesn?t want the muscle definition but most of all she doesn?t want any roundness of the belly. So, we entirely ommitted crunches. By eliminating the crunches and working the abs through whole body movements and engaging the twisting and bending movements her abs have flattened out entirely again. She has not lost balance, strength or coordination and her conditioned response is now to pull navel in and brace her abs. She will not have that 6 pack definition that is so sought after, but that is her personal choice. For myself personally and all clients who choose to do so I will continue to do crunches, coming up and working only to the point where the navel can stay in towards the center of gravity(spine). If the abdominals pop out at all the belly will develop roundness, and that conditioned response to pulling in may be weakened. But isn?t it great to know that you can be working your abs all day long, in whatever you are doing, just brace them and pull in! Voila! Flat abs.

DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success. Her credentials include...

Currently licensed Registered Nurse specializing in Rehabilitative Nursing

Medical Exercise Therapist: certified by AAHFRP, an internationally recognized physical rehabilitation certification

Maternity Specialist Pre & Post Natal certified by Maternal Fitness

Personal Fitness Specialist: certified by NASM, an internationally recognized certification

Yoga Teacher

Professional Health Member, National Organization of Fitness Instructors (IDEA), a leading membership organization of health and fitness professionals Deborah Caruana RN, AAHRFP, NASM, ACE,

http://www.vitalsignsfitness.com

deb@vitalsignsfitness.com for fitness needs including personal training, books, vitamins and supplements, and information resource.

Calorie Deficit

2008-08-18T15:00:00.001-07:00

I am sure you have heard you have to build more muscle so you can burn more fat. I?m sure you have also heard that you have to put your body into extreme calorie deficit in order to lose weight. I?ll bet you?ve also been told that eating a high protein diet will make you lose weight faster.

Do not do high protein diets! Too much protein can cause kidney failure. Be careful!

If all we had to do is burn more calories than we take in, weight loss would be easy. Why? Because most people stop eating when they want to lose weight. It works for 2-4 weeks but then all of a sudden, it stops. Your body adjusts to the lower calories. Now you have to drop your calories even further to keep losing weight. Pretty soon, you?re starving yourself.

Think about this. Let's say your body required 1600 calories per day. If you ate only 1000 calories that would mean you would lose weight according to the theory. If that's the case you should be able to eat all the STARCHES and SUGARS you want as long as you did not exceed 1000 calories. Let's take it one step further. Let's say you eat nothing but 1000 calories from doughnuts. Well, you should lose weight, right? Definitely not!

Besides getting sick you would gain weight. But why? Because the body utilizes each and every calorie you eat in a different way. The body uses calories from proteins differently than calories from starches. So the bottom line is not HOW MUCH we eat, it's WHAT AND WHEN WE EAT! How about that! You can eat more and lose weight. The key is to eat mini-meals every 2.5 to 3 hours, keeping your body fueled and your metabolism humming.

Make sure you include vegetables at every meal and fruit in at least 3 meals. Choose whole (unrefined) grains such as old-fashioned oatmeal, brown rice or buckwheat groats and natural starches such as sweet potatoes and beans. Also, eat small portions of protein with each meal. Your portion size should equal the size of a deck of cards. As for fat, it?s best to get your fat from flax oil, salmon and other sources that provide essential fatty acids (Omega 3, 6 & 9). To limit the amount of saturated fat you eat make sure you eat skinless chicken breast and remove all visible fat. If you want an omelet or scrambled eggs, use one whole egg and 5 egg whites.

The body not only utilizes each and every calorie you eat differently it also BURNS each and every calorie differently. Your activity level will determine which calories the body will utilize for energy (protein, carbs or fat). Most people will only burn calories from the foods they?ve eaten during the day and never tap into their fat stores. In other words, they eat so they can go to the gym and burn it off; a never-ending cycle. Unfortunately, some people don't eat enough and they go to the gym and burn off muscle proteins. They lose weight, BUT they also get flabby due to the loss of muscle tissue.

The idea is to supply your body with the calories it needs to maintain proper bodily functions, AND burn off calories from stored fat. If you over-eat, your body will store the excess calories as fat. No matter how much you exercise, you?ll still be storing fat, not losing it. If you eat too little your body will think it?s starving and hold on to its fat stores. No matter how much you exercise, you?ll keep your stored fat and lose precious muscle.

If the body's functions are met first by supplying it with the amount calories it needs, several times throughout the day, it will rid itself of fat incredibly fast. Trust me, the human body is not meant to be fat.

My fat loss and fitness plan ?Every Body Loses? will give you the tools you need to begin a healthy fat loss program. The style of eating and exercising outlined in my book is one that you can follow for life without feeling deprived. If you?re serious about losing fat and getting fit go to http://www.aim4nutrition.com and get started TODAY!

Aimee Deak is a certified personal trainer, nutrition analyst and author of the book, Every Body Loses, an easy-to follow, step-by-step guide to fat loss.

You can find more information about fat loss and exercise on her website http://www.aim4nutrition.com

Home Gyms Advantages And Disadvantages

2008-08-17T19:00:00.001-07:00

When the winter season is over and you are fully stuffed on the turkey and other junk food, you will feel a sudden urge to exercise and get yourself fit again. You may have a long term goal such as getting yourself into an outfit for the summer holidays. Or you just want to look good. But whatever reason you choose to look good you will need to exercise properly. One sure fire way of getting yourself to look good is with a home gym.

There are many advantages to owning a home gym. But with advantages there are always going to be disadvantages. Through this article I?m going to explain both the advantages and disadvantages of owning your very own home gym.

The advantages of owning a home gym are numerous. There is of course the fact that if you are new to the exercising world then you might not feel comfortable going down to your local gym. Where there are bound to be people flexing their muscles and genuinely looking really good. You might find that the privacy of your own home will be better suited to you. Also in your own home you may find that you are more comfortable starting off on the lower weights. If you are using weights then you have to remember to start off low and not over reach. You will get to the heaver weights but you must start off slowly first of all.

Another advantage of owning a home gym is that you can choose the right equipment for it. If you feel that your legs are in more need of a work out, then you can buy equipment that is better suited to working out your legs and lower body. Or if your upper body needs more attention then your lower body, then you can buy the equipment that will exercise your upper body. Of course there is the option of mixing and matching. That means that you can purchase equipment that will exercise your entire body but use it within reason.

But of course as stated there will be disadvantages when owning your home gym. One disadvantage is the price of a home gym. The price is never cheap for a home gym, especially if you want to get started right away. You could be spending easily in the region of $1000. That is not petty cash. There are people that have paid double that for their home gym, so learn to shop around for the best price before making any decision on a purchase.

Another disadvantage when owning a home gym is the space required. A home gym can take up a lot of space in the home and you have to make sure that you have the right amount of space for your desired gym. Some gyms require space of about 3 meters on each side. So you have to make sure that the gym you choose will be able to fit nicely into the room that you desire.

Overall owning a gym is a good purchase to make, especially if you do want to work out and tone up your body. If you can afford a gym then the purchase could be necessary. If however you do not have the space and/or the money then sign up for a gym. Where you can then maybe get some advice from the staff about where to start on your exercise regime.

Andy Eaton is the owner of http://www.gym.andyeats.com a site dedicated to helping people get into shape and at the same time helping them find their perfect Gym Equipment. visit http://www.gym.andyeats.com for quality gym equipment and information on choosing the right fitness plan.

A Healthy Diet is All About Avoiding the Dietary Landmines

2008-08-16T23:00:00.001-07:00

The ?dietary landmines? (i.e. things to avoid for a healthy diet plan!):

?Sugar ? sugar is linked to a number of diseases such as obesity and adult diabetes and malnutrition. Sugar stops nutrients being absorbed and another problem with sugar is that the blood tends to stick together more raising your risk of cardiovascular disease. Sugar is also classed as a ?bad fat?. Healthy Diet = no sugar!

?Caffeine ? Caffeine stops nutrients being absorbed and increases your loss of minerals and other essential nutrients, particularly from the bones. If you have osteoporosis or arthritis, avoid it totally. Otherwise, no more than one latte a day!

?Alcohol ? Alcohol also prevents the absorption of nutrients and damages cells. (Reduce your intake as much as possible for a healthy diet plan).

?Vegetable oils and Margarine ? of all the oils, hydrogenated oils and margarine are the worst; also don?t heat vegetable oils or fry with them. This is because they turn into a fat structure (trans-fatty acids) that damages cells. Margarine is one chemical element away from plastic and is dangerous at all temperatures - definitely not part of a healthy diet. And heated vegetable oils, along with margarine (whether hot or cold) are rancid fats and form damaging chemicals in our body.

They are linked to diseases such as strokes, Alzheimer?s, MS, coronary artery disease, cancer, macular degeneration, just to name a few. Extra virgin Olive oil in very small amounts is best (keep it in the fridge). Advice for a healthy diet is to use olive oil or cook in butter or ghee on low heat.

?Fried foods ? Fried foods of all types fall into the same category as above. If you eat fried foods, you need to take plenty of antioxidants and plenty of the good fats to counteract them. Good fats keep you slim, regulate your hormones, keep your arteries clean and help to prevent some cancers, heart disease and strokes. Examples of good fats are fish, meat, nuts, flaxseed oil, borage oil, linseed oil, avocados - to name a few. Bad fats do the opposite!

?Carbonated drinks ? Carbonated drinks do not form part of a healthy diet. Carbonation is produced by phosphoric acid and this causes the following major problems: 1) It acidifies your system ? the ideal environment for cancer and arthritis. 2) It neutralizes stomach acid so you don?t absorb nutrients. 3) It increases the loss of minerals from your body. They frequently have caffeine or sugar ? see the above. Health professionals commonly agree that carbonated drinks will cause an epidemic of disease in our youth.

?Burned animal fat ? it tastes great to some people, but burned animal fat is carcinogenic and there are a mile of studies to prove it. You can ?have your steak and eat it? and make it part of a healthy diet plan, but make sure it is slow cooked and preferably medium rare. None of the black stuff!

?Carbohydrates ? avoid simple carbohydrates like sugar, starches (potatoes, corn, wheat). Carbohydrates are a source of energy but we need slow release energy as opposed to fast carbohydrates that give us too much sugar. Examples of slow release carbohydrates are vegetables, beans, tomatoes.

?Sugar substitutes containing Aspartame - any so called ?diet? drinks and diet products contain aspartame ? a dangerous sugar substitute linked to a growing list of health problems such as: headache, memory loss, seizures, vision loss, coma and cancer. It worsens or mimics the symptoms of such diseases and conditions as fibromyalgia, MS, lupus, ADD, diabetes, Alzheimer's, chronic fatigue and depression. Definitely not part of a healthy diet.

?Don?t smoke!

Now we come to food that promotes health and that you should make part of a healthy diet plan!:

?Drink 8-10 glasses of pure, fresh water every day. This assists the body in dealing with toxins and keeps you hydrated. A small investment in a water filter is good advice. In the long run, it's a cheaper option than bottled water and will keep you and your family healthy. Remember to change the filter regularly.

?Two eggs a day ? the most recent scientific studies conclusively prove that eating eggs will not raise the levels of dangerous cholesterol (LDL). The scientists really got this one wrong! Eggs are a very cheap and healthy food source of vitamins and protein and actually have very little effect on cholesterol. They are a key feature of a healthy diet. If the egg is not overly cooked or fried, then the nutrients will not be damaged and are easily absorbed. So eat them soft boiled, poached or lightly scrambled.

?Plenty of vegetables, especially green leafy vegetables ? a great source of minerals, vitamins and fibre.

?Meat ? slow cooked and to medium rare to avoid over-cooking. Meat is still one of the best sources of amino acids (protein), 'good fats', minerals and vitamins. Fish is also a fantastic healthy food and a great source of good fats (omega oils) too ? just make sure you buy your fish from a trusted supplier so you avoid heavy metal contamination (such as Mercury).

?Other examples of good fats are fish, meat, nuts, flaxseed oil, borage oil, linseed oil, avocados - to name a few. Most people find it difficult to consume enough essential fatty acids from a healthy diet - in this case we recommend you take essential fatty acid supplements from a reliable and high quality source.

?Butter instead of margarine ? margarine, when at or above room temperature will turn into rancid fat and damage cells.

?Salt your food to taste! Salt is essential for nerve transmission and in providing all your sells with liquid. Iodized sea salt is an excellent source. Avoid all types of processed salt. No single medical study has ever proven a relationship between salt intake and high blood pressure, which is a calcium deficiency.

?A small to moderate amount of exercise each day ? about 20 minutes is fine for strength, flexibility and cardiovascular health. Little and often is best. If you don?t have time to jog or walk in the mornings or evenings, even just doing some 10 minutes of press-ups, sit-ups and stretches is much better than doing nothing. If you don?t have time to go to the gym, you can try working out at home.

As you can see, none of these things are really that hard to do. If you have trouble with this healthy diet plan then I?d encourage you to begin by writing down everything you eat over a 7 day period then start making small changes rather than drastic alterations so that you find it easy to adapt to and stick to this healthier diet.

Essential Nutrients are Part of a Healthy Diet Plan

Whilst most people will tell you that you can get everything you need from the food you eat, in fact the opposite is true ? especially if we are to get the nutrients in their optimal amounts.

We live in an age where we are subjected to chemicals and fertilizers in our food, pollution, a 'fast food' culture - all of this places higher demands on the body in terms of nutrition.

When you combine this with the fact that our farm soils are overused and the crops which are produced (and the animals that feed from them) are depleted of minerals - it is no wonder why it is so hard to enjoy a healthy diet from the food we eat.

We see evidence of this in rising rates of obesity, diabetes, cancer, chronic diseases such as arthritis and osteoporosis and many others. The answer, is to supplement with a broad range of nutrients - vitamins, minerals, amino acids (protein), and essential fatty acids and antioxidants.

When you combine nutritional supplements with healthy diet choices, then you are giving yourself the best chance to avoid one of many nutritional deficiency diseases.

Paul Newland is a health writer, sports training consultant and martial arts instructor and manages the Global-Longevity.com website. He is the author of numerous health information books and guides, including the Wellness Report, The Ultimate Antioxidant Report, The Selenium Report, The Bird Flu Report, The Ultimate Nutrient Guide and The Essential Fatty Acid Report and The Ultimate Sports Nutrition Guide - available Free (for a limited time) through Global-Longevity.com

Good Night Sleep Tight!

2008-08-16T03:53:00.000-07:00

One of the most important things you can do for fat loss, controlling weight gain and for overall health is often overlooked. MORE SLEEP! Yes, you actually need to sleep more to gain less!

A lack of sleep could be contributing to America's obesity epidemic. A recent Columbia University study found that not getting enough sleep could put you at increased risk for weight gain.

The study, presented at the meeting of the North American Association for the Study of Obesity, analyzed data from 18,000 adults and found that those who slept less than the recommended seven hours a night had an increased risk of obesity. People who slept for less than four hours per night were 73 percent more likely to be obese than those who slept for seven to nine hours. Getting five hours of sleep or less decreased that risk to 50 percent, and getting six hours or less decreased it even more to 23 percent.

While it's still unclear exactly what causes this increased risk, scientists believe that lack of sleep lowers the amount of leptin your body produces. Leptin is a protein that suppresses appetite and is responsible for telling your brain when your stomach is full. In addition, when you are sleep-deprived, you are less able to make clear decisions and may eat more food than your body actually needs.

What's the lesson? A good night's sleep is not only critical for your mental health; it may also be a crucial part of your diet.

So, good night and sleep tight!

Be well & stay fit!

Aimee Deak

Aimee Deak is a certified personal trainer, nutrition analyst and author of the book, Every Body Loses, an easy-to follow, step-by-step guide to fat loss.

You can find more information about fat loss and exercise on her website http://www.aim4nutrition.com