Hooray for 2011

All I want for Christmas and New Year is… to have a problem-free body. Here are some eating strategies to leave you feeling your best.

1. EAT GOOD CARBS.
The blah feeling we get is related to a lack of serotonin. If you eat carbs in a calorie-controlled way, your brain can restore its serotonin to what it was in the summer.

Eating a carb-based, 150-to200-calorie, low-fat snack in the late afternoon (when moods tend to be their lowest). Make it something with substance- try a satisfying instant oatmeal. A small sweet potato, whole-grain toast with a bit of jam, or a snack-size bag of pretzels are other healthy carb sources. Large amount of protein can interfere with serotonin production, so avoid eating protein-heavy foods for a few hours before your carb-rich snack.

2. RESIST BUFFETS.
People seem more willing to splurge on food during the holidays. We’re happy to tell you that you’re better off spending your hard-earned money elsewhere. Buffets can be breeding ground for germs, when you’ve got people snacking directly from serving dishes or double-dipping. Gross much. Just think of this way: You’ll definitely cut back on a lot of calories.

3. DRINK WATER.
You’ll win major fitness points for working out during the holidays, but beware: Exercising in air-conditioned gyms or working out at dawn can trick your whole system. You still sweat, but the dried air zaps perspiration away before you even notice. That can lead to dehydration.

Replace the fluids you’re losing. Weigh yourself before and after workout. For every pound you lose, drink 2 cups of fluid. Water and sports drinks are best bets, but caffeinated beverages hydrate just as well as noncaffeinated ones.

4. SLURP SOUP.
Your brain knows that eating raises your body temperature and warms you up, so it sends out signals encouraging you to eat. Keep your pantry stocked with low-calorie, high-density foods that fill you up faster.

Water is the biggest influence of calorie density, so when you eat fruits and vegetables and broth-based soups-things packed with water-you’ll feel more satisfied. Water rich foods like melon and mushrooms stay there longer. There’s a mental component too: Your brain takes note that a large bowl of soup looks like more food than a small doughnut, even if they contain equal calories.

5. BE FRIENDS WITH FAT.
Weather changes and blast-freeze airconditioning indoors lead to dry, flaky skin. While lotion is a great remedy, changing your diet can prevent parching in the first place. “Fat is a nutrient that protects all cells, including your skin cells”. If you consume too little fat, your skin becomes brittle. Add omega-3 fatty acids to your diet by eating fish like salmon a few times a week to keep skin soft.

Score your dose of vitamin E, by sancking on almonds, or pumpkin or sunflower seeds.

6. HAVE A TEA PARTY.
Green tea is essential in warding off various ailments, including diabetes, heart disease, lung and endometrial cancer. The drink’s power lies in its antioxidants known as catechins. This beverage lowers psychological distress by 20 percent if you drink 5 or more cups a day.

Breathing Exercises

Observe the way you breathe when doing strength exercises. Holding your breath too long at the difficult phase of the lift puts a lot of pressure in the chest area, preventing oxygen-rich blood to reach your brain, which results in nausea. To counter this, try to exhale slowly during the most difficult phase of the lift and inhale on the easy phase. Being hungry during a workout can also cause nausea so make sure that you eat at least two hours before your workout and keep yourself hydrated.

Mind Over Matter

Here are some healthy habots for neophyte fitness buffs like you:

* Avoid vending machines, fast-food joints and convenience stores for full-on meals.

* Work on individual plates and avoid "family style" dishes when eating out. Make portions look large by spreading them out on the plate.

* Plan your meals ahead and keep sports and exercise equipment in sight, like near the door or in your car.

* Eat more slowly and enjoy every bite of your food. Also, join group exercises for motivational exchanges with others.

* If you "slip", do not punish yourself, instead forget the crime and refocus. Ask your friends to remain neutral with their observations toward your eating and exercise habits.

* Reward yourself. Take naps to recharge, get a massage, or learn a new sport.

Here Are Some Diet Strategies

Diet Strategy Means:

* Drinking non-caloric beverages like sparkling water with a splash of citrus juice or water with added slices of lemon, lime, or cucumbers and mint.

* Eating veggies first, to fill up on fewer calories.

* Selecting a roasted veggie appetizer before dinner because it has fewer calories.

* Opting for a broth-based soup or veggie salad with low-calorie dressing before the main meal is served.

On A Diet This Holiday Season? Think Again

1. DON'T DEPRIVE YOURSELF.
Go ahead and have that scoop of ice cream, that heaping spoonful of rice, or that juicy slice of lechon baka. The key is to have everything in moderation, so eat only what you know you can easily burn off later and not a spoonful more. When you choose to sit in a corner and munch on nothing but green salad and water while everyone else is enjoying the other items on the menu, you will end up feeling resentful and may end up overeating later on to compensate for your
misery.

2. EAT A SNACK OR A SMALL MEAL BEFORE YOU LEAVE FOR A PARTY.
It takes 20 minutes for your brain to recognize that you’re full, so having a piece of fruit or a small sandwich before you leave for that big holiday get together will tide you over until you arrive—enough to keep you from gorging on all the fattening treats at the buffet table once you get to it.

3. BE MINDFUL OF HOW MUCH YOU EAT.
You may tend to focus on chatting and laughing during shared meals with family and friends, so much so that you forget to keep track of just how many slices of cake you’ve had. Before you know it, you’ll have eaten more than the usual. Try to avoid having long and involved conversations near the table to prevent yourself from automatically reaching for another cookie.

4. CHOOSE HEALTHIER ALTERNATIVES.
If available, drink unsweetened juices instead of iced teas or sodas, or choose flavored water instead of calorie-laden cocktails. Remember what health professionals say: don’t drink your calories. Pairing a soda with hearty Christmas treats like ham, creamy pastas, and sugary desserts is just a bad idea. And when heading for the buffet, choose leaner cuts of meat, and scrape the icing off the cakes to cut down on fat.

Enjoy The Holidays!

4 Ways to Handle Sweet Gifts

The holidays are a time for gift giving, and for many that translates to being on the receiving end of a tin of caramel-covered popcorn, a box of fudge, or a traditional fruitcake. If you already know that sugary sweets can lead to a vicious cycle of blood-sugar swings and cravings for more.
That's not to say you can't indulge a little.

It helps to have an action plan in place before the edible gifts start to arrive. Here are some pointers:

Share It: Find a festive serving platter, and bring any tempting sweets you received to the next holiday party, where they can be shared and enjoyed by other partygoers. Or bring the goodies into the office and share with your coworkers.

Swap It: Consider a gift swap with a family member or friend. Did your neighbor receive a carton of fresh citrus fruits? Perhaps she'd be willing to trade it for your fancy box of petits fours.

Nip It in the Bud: If you can, plan a preemptive strike — drop hints to your family and close friends. Is there something special you've had your eye on? Tell your aunt you've been admiring the latest wine opener — then hope that she takes the hint and sends it to you in lieu of her traditional candy tower!

Enjoy in Moderation: Remember that the holidays come but once a year. It's okay to allow yourself a few bites of your favorite holiday pie or, best of all, a little dark chocolate (which has antioxidants that are good for your heart!) — as long as the rest of your meals and snacks are diet friendly. If you continue to follow the plan — which includes regular exercise — as best you can during the holiday season, you'll stay on track and avoid those excess holiday pounds.

Easy At Home Exercise

Do you feel like you can’t fit in exercise during the busy holiday season? Have you decided to wait until the New Year to hit the gym? If so, think again. Exercise is a great way to help you maintain your weight during the holiday season (and also helps to offset the occasional indulgence). To help you squeeze in a workout, we came up with some simple exercises you can do at home. Remember, every little bit of activity can boost your health and help burn calories!

* Interval walking. Bundle up and take a brisk 20-minute walk around your neighborhood (alternating periods of fast walking with slow) to take in the festive lights and decorations. Or if you’re hitting the mall for last-minute gifts, take a fast stroll around the perimeter before you leave.

* Stair climbing. If you live in a multilevel house, stairs are the most readily accessible exercise tool. Make it a point to climb up and down them an extra 5 times each day. You can also climb the stairs at the office during your lunch hour: Finish eating 10 minutes earlier and sneak in this quick mini-workout.

* Yoga. If you don't know any yoga exercises off the top of your head, pick up a video at your local rental store and do some yoga in front of the TV. Yoga not only calms you during these stressful times, it also improves strength, flexibility, and balance.

* Weight lifting. If you own a set of hand weights, you can easily do 2 to 3 sets of each of your favorite arm exercises. If you don't have hand weights at your disposal, cans of pumpkin, cranberry sauce, or chicken broth make great stand-ins.

* Off-the-couch crunches. Keep your abs in shape with this simple technique: Lie on the floor with your butt against the couch and your legs at a 90° angle on the cushions. Put your hands behind your head and crunch up toward the couch. Perform 2 to 3 sets of 15 or as many as you’re able.

source: southbeachdiet

Tips for Making the Most of Your Gym Membership

Here are some ways you can get the most out of your bucks:


1. USE YOUR MEMBERSHIP
Monthly fees can be a significant chunk of your disposable income, so going to the gym regularly is probably the best way to get some return on your investment.

2. GO DURING OFF-PEAK HOURS
Use this option if it fits your schedule. Off-peak hours mean less people in the gym so you won't waste time waiting to use machines which will, in turn, make working out a more pleasant experience.

3. GET THE RIGHT MEMBERSHIP PLAN
Assess what features of the gym you need and want. Find out which classes you can attend, and if you don’t want to go to the classes but just want to use the equipment, see if there’s a cheaper package. Usually, dropping some features--like special classes or physical trainers’ service--or lessening the frequency of visits make for a more affordable and practical membership. For example, a passport membership allowing you access to all branches of a gym may not be necessary if you only plan to frequent one particular branch.

On the other hand, if you travel a lot and still want to have the benefits of going to the gym, it might be just the thing you need. Which brings us to our next point.

4. UTILIZE THE INTERNATIONAL PRIVILEGES OF YOUR GYM
Some local gyms have branches in other countries or provinces. Find out about discounted rates or free entry to its international branches or partner gyms.

5. FREEZE YOUR MEMBERSHIP WHEN YOU GO ON HIATUS
Learn the policy on freezing your membership. This basically allows the club member to skip the monthly fee or at least enjoy a discount for a period wherein you foresee a short hiatus from visiting the gym.

6. TRY EVERYTHING OUT
Try each of the gym equipment. You’re entitled to! This way you get the chance to see how each of them works and what muscle group is targeted. Plus, this can prove to be a very entertaining project! Try all the dance and group classes to see which one you enjoy the most. All this can add variety to your work outs and can help you remain motivated.

7. USE THE OTHER FACILITIES
Switch up your fitness routine by making use of each of the gym facilities included in your membership package. Take advantage of the sauna, swimming pool, boxing ring, spa, and even the salon.

8. SIGN UP FOR FREEBIES
Gyms usually offer regular physical fitness assessments, health check-ups, consultations, and product sampling of health products exclusively for members.

9. GAIN SOME GYM BUDDIES
Make working out fun by having friends who can help support you in your fitness goals. So you can pass on the love to family and friends whom you want to invite into the world of health and fitness while they accompany you on your workout, grab those guest passes that come with your membership and pass them out. Who knows? They might just sign up, and you'll have a buddy for the duration.

10. PARTICIPATE IN EVENTS
Gyms often hold promos and contests like Biggest Loser-type programs, marathon aerobics and spinning contests, and referral programs. These are strategies to retain its members while recruiting new ones.

Listen To Your Body

Training too frequently and/or too hard can create a variety of symptoms and issues. Short-term symptoms can include constant fatigue, elevated resting heart rate, a decrease in the immune system, an increased risk of injury and non-healthy weight loss. Long-term problems can include auto-immune diseases, broken down m...uscle tissues, stress fractures in bones and decreased levels of natural hormones. Some studies have even shown that over-training for a prolonged period can result in a shorter lifespan!

source: everydayhealth

Creative and Cost-Free Ways to Staying Fit

Here are some pointers on how to stay in tip-top shape-without breaking the bank.

1. Get your shopping list out and hit the grocery! Going around pushing your cart and picking up and reaching up for an item on your list is good exercise. Consider it as a more laid-back form of cardio workout. Just remember to wear good walking shoes!

2.Tend to your garden. All that bending, walking, and watering can help you shed off some weight. Not only are you helping the environment, you’re giving yourself good exercise as well.

3. Ever wondered why some mommies are still hot mamas once they give birth? Imagine all that exercise you can get from following a toddler around! If you don’t have a kid yet, volunteer to baby sit your nephews and nieces once in a while.

4. Go jogging. Jogging is a very good form of cardio workout and it’s better if it’s done with a friend. But if none of your pals are available to jog with you, it’s a good time to update your iPod and create a killer jogging play list to accompany you on your quest to stay fit.

5. Conserve energy while keeping fit-try taking the train when going to work! You’re not only going to save cash by riding the train, you get to do some brisk walking while transferring to another station or walking to your office building! It’s eco-friendly too since you’ll help lessen CO2 emissions.

6. Join walk-a-thons or even volunteer for different groups organizing these walks for a cause. You’ll make a difference and at the same time, shed off some weight!

7. Catch up on household chores. Cleaning, fixing beds, sweeping, cooking, and washing the dishes and clothes can be a good exercise and makes you sweat in the process. Remember to reward yourself with a nice bath afterwards.

8. Go on a nature trip! Breathe in the fresh air and get some walking done!

9. If you want to go to the mall but don’t have the budget to buy anything (hey, it’s the recession anyway), remember that you can always window shop! Admit it, walking around a mall for hours on end can be a bit tiring-and a good cardio workout for you.

10. Eat out less. Preparing home-cooked meals and eating them together as a family not only ensures you’re eating healthy, but it’s also a good form of bonding as well.

Brown Bag Lunch

If you are used to eating out, you may face a learning curve as you experiment with brown bag options. As a general rule, you want to follow your calorie-counting guidelines and create a meal that will be filling. This requires the right mix of fiber, protein, fruits, and vegetables. For example, pack a chicken sandwich on multigrain bread with a small salad (with light or no dressing) and a piece of fruit or low-calorie yogurt.

Here are some ideas for healthy and filling brown bag lunches that will also save you money:

* Wrap up your leftovers. Try a slight modification to make last night’s dinner a fresh experience. For example, stuff leftover chili in a pita with some veggies and avocado slices for a new taste.

* Microwave a frozen meal. There’s a frozen lunch entrée to meet every diet and every budget. "A lot of these new microwave dinners are really, really nice and they are very controlled in calories.

* Pack a soup. Soup is filling and generally low in calories. In fact, if you eat soup before digging into your main lunch course, studies show you’re likely to eat 20 percent fewer calories.

* Focus on cost-saving foods. In general, packing a brown-bag lunch will save you money compared to eating out every day. If you are stretching your pennies, using beans, eggs, potatoes, and leftovers from whole chicken meals (rotisserie or baked at home) for truly low-calorie and budget-friendly meals.

* Brown-bag snacks as well. Create your own 100-calorie snacks to get you through the day. Making these yourself might require a food scale for careful measuring, but you’ll save a small fortune over prepackaged 100-calorie snacks and be more eco-friendly.

The Joy of Choosing

Salad for lunch again because it's all that's left in the fridge? You'll be less than satisfied when your mealtime options are limited.

When people got to choose a healthy snack, they felt just as satiated as if they'd indulged in a treat. Not so when they had no say in what they noshed on. Widen your menu of healthy eats so you're making a choice at every meal instead of chowing on the small grub every day.

Diet Myths Debunked

When you start searching for a proper diet plan, you'll encounter an astounding range of myths, rumors, and bad information regarding proper nutrition and the best ways to lose weight.


Diet Myths

* Quick weight loss is important for success. Forget quick-fix fad diets. You may lose pounds fast, but you'll pick them right back up when you drop the diet. In the meantime, you might have robbed your body of valuable nutrients and put a strain on your body from the rapid weight loss. Healthy weight loss is one to two pounds a week. What that says is you're changing behavior and it's not just a quick fix. It's supposed to come off gradually because you're making changes to your lifestyle."

* Skipping meals is good. The idea is, if I skip a meal, I'm eating less.But what really happens when you skip a meal is you end up eating more later on. It's better to have a healthy breakfast along with four or five small meals throughout the day.

* Eating late at night will cause me to be fat. Timing doesn't affect weight gain or loss. It's a matter of how many calories you consume during the day. If you need to eat a late dinner due to your schedule, as long as you don't eat excess calories, you should be fine."

* Eating salad for lunch will keep me thin. You need to have lean protein because, without the protein included with the greens, you're going to be hungry. If you're having a salad, toss a little lean meat and cheese in with the lettuce.

* Diets high in protein and low in carbohydrates are healthy. If most of your daily calories are from eggs, cheese, and meat, you're robbing your body of important vitamins and nutrients. A reduced-calorie plan focusing on eating the right amounts of carbohydrates, protein, and fat works just as well.


Food Myths

* Dairy makes you fat. Low-fat and fat-free dairy products are just as nutritious as whole-milk products, but they contain fewer calories. Milk, yogurt, and cheese also contain valuable nutrients such as protein and calcium.

* Carbohydrates are fattening. Many foods high in starch are also low in fat and calories. "Bread will not make you fat," Gans says. "High-fiber food can help you lose weight, but not if you eat too much or if you are putting a cream sauce on your pasta vs. veggies."

* Red meat is bad for you. Small amounts of lean meat in your diet deliver healthy nutrients such as protein, iron, and zinc. Just choose cuts that are lower in fat and trim off visible fat.

* Fast food should be completely avoided. You can enjoy fast food as part of a healthy diet — just order smart. Drink water or low-fat milk instead of soda. Order salads or grilled meats, rather than fried food. And ask for smaller amounts of such toppings as mayonnaise or salad dressing, which tend to be high in fats and calories.

To get a strong, healthy, and fit body for life, avoid the fads and forget the extremes. Making small changes gradually, and over the long haul, is the key to getting (and staying) on the right track with your weight.

Reasons Why Are You Hungry

Do you know that we eat more food than we need. Some of it can be blamed on habit, while other triggers have more to do with our body's hunger signals. Check out the list below to find out the most common overeating pitfalls and simple solutions for avoiding these traps.

1. You didn't get enough sleep last night.
Lack of rest stimulates two faux hunger triggers: energy deficiency, to which our natural reaction is to nourish our bodies, and appetite hormone confusion. When our bodies are drained, levels of leptin—a hormone produced by our fat cells that controls our appetite—decrease, while levels of gherlin—a hormone produced by our stomach that stimulates our appetite increase. Naturally, energizing foods such as fresh fruit, complex carbohydrates and lean proteins—throughout the day to help your body feel satisfied.

2. You're taking medication that causes hunger as a side effect.
If you felt ravenous the last time you were taking an antibiotic to tame an allergic reaction, joint inflammation, acne or a bad cold, the medicine may be to blame. Medication that contains mild steroidsramp up hunger big time. If you've already eaten a normal-size meal, ignore the drug-inflated hunger.

3. You're thirsty or dehydrated.
The symptoms of dehydration (sleepiness, low energy) closely mimic those of being overly hungry, which may lead you to think you need food to increase your energy level. When you're thirsty, your mouth becomes dry, a symptom that eating will temporarily relieve. Drink a tall glass of water or cup of herbal tea before eating and waiting for your body's hunger signals to adjust (about 10 minutes).

4. It's "mealtime."
Next time you sit down to eat, ask yourself: 'Am I really hungry?' If the answer is 'no,' either eat a smaller portion or put off the meal for an hour.

5. You just worked out.
We are conditioned to feed ourselves after exercising. And, after a particularly strenuous exercise session like a spinning class or interval-training workout, we tend to feel ravenous. But that doesn't mean your body needs extra calories. You body only needs a specific kind of nourishment.

6. You smell or see food.
We tend to eat with our senses more than our stomachs. When we smell or see food—even if it's in a photo, advertisement or TV show—our mouths water, which stimulates our appetite.

7. You're stressed out.
Studies have shown that when people recognize they're stressed, they are more likely to turn to high-fat, salty or sugary foods. Your body's chemical reaction to stress could also cause hunger pangs. Increased levels of the stress hormones cortisol and insulin may be associated with triggering appetite.

Eat Green and Stay Healthy

Include these 10 nutritional powerhouses in your diet:

Beet greens
Bok choy
Brussels sprouts
Collard greensKale
Mustard greens
Romaine and red-leaf lettuce
SpinachSwiss chard
Turnip greens

It is recommended to consume at least 3 cups of dark-green vegetables per week. The good news: All vegetables contribute to a healthy eating plan. So eat a wide variety — both green and otherwise — throughout the week, and you'll take a big step toward providing your body with the nutrients it needs.

Healthy Snacks: Figs

Why Eat Them?
* Fibre rich for healthy digestion
* Contain natural sugars to help balance blood sugar levels to prevent cravings
* Good source of non dairy calcium- 100g of fig is equal to 250mg of calcium – and
magnesium, required for nerve and muscle function
* Good source of iron, important for producing red blood cells


How To Eat/Use Them
* Great snacking for
* Add chopped or sliced figs to cereals, porridge, yoghurt or smoothies
* Mix with other dried fruit, nuts and seeds to create a healthy snack

Tips For Easy Holiday Entertaining

A holiday party. Were ever three nicer or more frightening words written! Who doesn’t love to get an invitation? But who doesn’t pause at the thought of throwing one? Oh, the prep, the cleanup, not to mention the inevitable bloat from too many salted nuts, and Aunt Matilda’s obscure grievances with Woodrow Wilson.

It needn’t be so. Here are some tips to make your party a success.

1. Keep your guests awake. Once, we served an enchilada buffet: six kinds, chips too. By 8:30, everyone was in a carb coma. Did someone really unbutton their pants? Researchers at the University of Manchester have found that some brain cells are actually sluggish after too much food. Fluctuating glucose apparently affects those cells’ production of proteins called orexins, which regulate levels of consciousness. Perhaps that explains why unlikely romantic matches occur at holiday parties. Not paying attention, are we? Solve the problem of drowsy brains by serving lighter fare and plenty of vegetables so your guests can enjoy the party—and not pair up in socially awkward ways.

2. Shop quickly. Grocery stores are madhouses at the holidays. There’s no sense in traveling to several to find vindaloo paste, organic blue-foot mushrooms and snails from a muddy pond east of Poughkeepsie. Plan on menu items that take standard, easy-to-find, but still healthy ingredients. Our party food always sneaks in several convenience products: cooked cocktail shrimp, the meat from a rotisserie chicken, prepared pizza dough. Who can clean, make everything from scratch and set the table in one afternoon? Well, who besides some celebrity with a battalion of sous-chefs and production assistants?

3. Plan on something for everyone. Once, we threw a party and made all seafood: steamed shrimp, crab cakes. One guest walked in and turned green. Not the best how-do-you-do. Hand on mouth, she mumbled that she’d grown up across the street from a fish cannery. Make sure you check with your guests about possible allergies and phobias, then plan a well-rounded menu that keeps everyone in the pink: vegetarians, carnivores and fish-phobes alike.

4. Serve all night. If you put everything out at 8:00 p.m. and pour the Cosmos, the food’s going to run out and someone’s going to be donning a lampshade by 9:30. Researchers long ago reached the conclusion—known by the rest of us in praxis—that food in the stomach slows alcohol on its trip to the small intestine, where it is most efficiently absorbed. So put food out all night to balance the wine, beer and cocktails. Keep some food back, a surprise to come—and better for your guests’ health anyway.

5. Refill platters often. For food-safety reasons, as well, you should hold back some food in the refrigerator. Nothing’s ickier than a platter of shrimp left at room temperature for five hours. You don’t want your guests to get food poisoning. One bathroom downstairs and 20 invitees? You do the math.

6. The dishes can wait. We have a friend who makes a lovely meal, takes one bite and runs for the kitchen to start cleaning. Not exactly scintillating dinner conversation. Those dishes will be there later anyway—and you’ll be fortified to attack them after an evening of grazing on cocktail-party treats like radicchio cups filled with chicken-and-potato salad.

7. Celebrate at your own party. If you’re in the kitchen at 9:00 folding phyllo dough into bolero jackets and fezzes, stuffed with a 19-spice Moroccan fandango, you’re ruining your own party. Make most things ahead; have just a little last-minute assembly. That way, you can be a guest at your own shindig. That’s a modern miracle: good friends, good food and time to enjoy them.

Eat Healthy Kids!

Here are five simple ways to get young children to eat their fruits and vegetables in the hope of cultivating healthy eating habits that last from childhood onwards.

1. SET EXAMPLES. As with anything, parents are the key influence in their child's life. Your kids eating patterns and food preferences are greatly shaped by foods that parents present and enforce upon them. The best way to encourage young children to follow a proper diet is to model healthy eating habits.

2. GET THE CHILDREN INVOLVED. Instead of just asking the children what they want to have for breakfast, lunch, and dinner, allow them to have a more active role in choosing the food that they eat. Coming up with a menu, grocery shopping, and preparing the food together will let them know that eating healthy can be fun.

3. CHOOSE HEALTHY RESTAURANTS. Sticking to your eating habits even if you're dining out isn't a hard thing to do. Believe it or not, there are many healthy eating spots in your area where your family can indulge without the guilt.

4. USE THE POWER OF SUGGESTION. Don't force--suggest! You can bring this practice at home by changing your tone and/or rephrasing your sentences. Scratch “Eat your fruits and vegetables!” in favor of “How about some oranges?”

5. CAMOUFLAGE. Some parents feel guilty of trickery when they camouflage vegetables in their child’s meals. However, it sometimes is the only way to get the youngsters to eat healthy. So go ahead and dip those broccoli flowers in cheese or blend small slices of fruits into jell-o!

To Eat Or Not To Eat Before and After Workout?

As a fitness trainor, you should be eating before workout for energy and after workout to replenish the energy lost.

Your body needs some glucose (blood sugar) for fuel in addition to what it can use from fat stores when you're working out. If you don't have any blood sugar available, your body will eat the muscles' glycogen, or stored glucose. Low blood sugar will also make you tired and sluggish during your training session.

After training, all you need it to eat a little something that contains both protein and carbs will give the best results.

How Does Your Milk Score?

These days, there are hurdles big and small that every woman has to face. From career woman to full-time mom, life doesn’t stop for anyone. Having a hectic schedule is not an excuse to settle for less than what you really need.

Is It Just About Strong Bones?
When someone says milk, calcium is the first thing that comes to mind. Apart from aiding in strengthening and developing bones, calcium has the capacity to maintain optimum bone health as well as help prevent degenerative diseases such as Alzheimer’s and Parkinson’s. It is also known to cut pre-menstrual symptoms in half. Drinking a glass of milk can also aid in reducing unwanted stress your period brings. Calcium from milk also aids in blood clotting and the regulation of your heart’s rhythm. It’s a small price to pay for good health, don’t you think?

Does Milk Make You Fat?
More often than not, most women avoid milk altogether simply because of the notion that drinking it encourages weight gain. Low-fat milk isn’t high in saturated fat unlike other dairy products. And it has significantly lower amount of fat and calories while maintaining the same amount of calcium, protein and vitamin content. Just imagine having the same perks as drinking whole milk while maintaining a killer body!

Can Milk protect Your Skin?
With the sun’s hot rays and harsh polluted air, your skin is bound to suffer. Shouldn’t your milk contain vitamin A, vitamin E and Zinc? The combination of vitamins act as antioxidants vital to protecting your skin from harmful ultraviolet rays that produce cell damaging free radicals. And with vitamin E as an active ingredient, now milk can help prevent fine lines and wrinkles.

Rest Between Sets

Less rest increases your calorie burn and adds a cardio component to strength training.

Try supersets: two exercises performed back to back. For example, you might do a set of pushups immediately followed by a set of seated cable rows, then rest a minute before repeating.

Can Yoga Lessen The Appearance of Cellulite?

Cellulite is a body condition where the superficial layers of the skin become dimpled due to the interlacing of fat with connective tissue. You can resort to medical technology or tried and tested therapies - diet and exercise.

When you practice yoga, cardiovascular activity increases, so your muscle tissues are primed, improving muscle tone, blood circulation, reorganizing fats and proteins, increasing metabolism and balancing hormones. When all these are weak and undeveloped, you get cellulite. Working with yoga poses to strengthen the buttocks and legs can help reduce cellulite.

Successful Strategies on Losing Pounds

* Cutting out sweet drinks is non-negotiable. Sweet tea, soda, and flavored and sweetened milks, waters, and coffees all have to go. Drink plain water, low-fat milk, and sugar-free drinks instead.

While your body lets you know when it is full of food, there is no way for your body to tell you when you’ve maxed out on liquid calories.

*Physical activity helps counting calories. Being physically active burns calories while it improves your overall health. Aim for 30 minutes a day most days of the week. A brisk 30- to 45-minute walk burns 100 to 200 calories. If you can burn 200 calories through exercise, you only have to cut out 300 calories in food or drink to reach your daily calorie-cutting goal.

*Eating less drops weight. Replace high-calorie foods with low-calorie foods that contain a lot of water, such as fruits and vegetables.

* Journaling leads to success. Counting calories is easier if you write down (or type in) what you eat, including serving sizes and details such as condiments you may have added. Research has shown that exercise and journaling really make a difference in long-term weight management.

Ways To Cut Fat In Cooking

Losing weight doesn't mean losing flavor in your food. It's all a matter of tweaking your favorite recipes a little. Here, we’ve got tips on how to slash fat and calories from your dishes without cutting flavor:

1. The long and shortening of it. Here are ways to cut the oil while frying and sautéing:

• Invest in a non-stick pan, so you can use little to no fat.
• Instead of sautéing and stir-frying in oil, use broth instead. It boosts the flavor while
cutting down the fat.
• Choose canola or olive oil instead of vegetable oil or butter.
• Make it a habit to measure oil before cooking instead of pouring it straight from the
bottle. This way, you can control the amount you use, and save, too!

2. Chill! Chill soups and stews in the refrigerator before serving, then skim the fat that rises to the top. Reheat and serve once the grease is removed.

3. Pass on the salt. To enhance flavor, opt for herbs, pepper, low salt or salt-free seasonings, like low-sodium soy sauce. It’s also a good idea to skip processed foods such as canned goods and cold cuts as those are loaded with salt and preservatives.

4. Show some steam spirit! If you’re really into calorie-counting and losing weight,
steaming will do wonders. It preserves your food’s vitamins and nutrients better than other cooking techniques. The best candidates for steaming are fish and vegetables. Don’t have a steamer? Use a rice cooker or pop your food in a microwave, using a covered dish.

5. Be grill-minded. Grilling and broiling use a direct heat source, making food not just smoky and flavorful, but cook quickly, too.

6. Take it easy, cheesy! Avoid soft and cream cheeses as they are high in fat. Try lower-fat cheeses like Edam (quezo de bola), Gouda, and cottage cheese on your sandwiches and pasta instead.

7. Take it off! When cooking meats, go for leaner cuts and trim off visible fat before cooking. And for poultry meats, peel off the skin before cooking because the skin is high in fat and cholesterol, too.

8. Never stay hungry. Ironically, eating small meals more often actually helps you lose weight. Make sure you grab something to eat whenever you feel hunger pangs. But make sure you munch on protein-rich snacks like yogurt, a tuna sandwich, chicken breast as protein helps you feel full longer than carbs.

9. Break the fast! Breakfast isn't called the most important meal of the day for nothing. Eating a healthy meal in the morning fuels your body for the day ahead, jumpstarts your metabolism, and makes you eat less throughout the day.

10. Forget take out! Avoiding fast food doesn't just cut calories but saves money, time, and your health. Fast-food takes at least 30 minutes, while making a sandwich at home takes just five minutes. There's no greater satisfaction or pride like your own creation.

Lets Fight Cancer!

An anti-cancer diet is an important strategy you can use to reduce your risk of cancer. Eat at least five servings of fruits and vegetables daily and eat the right amount of food to stay at a healthy weight. In addition, researchers are finding that certain foods may be particularly useful in protecting you from cancer. Make room in your diet for the following foods and drinks to fight cancer.

Garlic: Several large studies have found that those who eat more garlic are less likely to develop various kinds of cancer, especially in digestive organs such as the esophagus, stomach, and colon. Ingredients in the pungent bulbs may keep cancer-causing substances in your body from working, or they may keep cancer cells from multiplying. Experts don’t know how much you need to eat to prevent cancer, but a clove a day may be helpful.

Berries: As a tasty treat, berries are hard to beat. But their juicy goodness also may make them one of the foods to fight cancer. Berries contain particularly powerful antioxidants, meaning they can halt a naturally occurring process in the body that creates free radicals that can damage your cells. Compounds in berries may also help keep cancers from growing or spreading. So, as part of your anti-cancer diet, pick up a handful of blueberries, blackberries, strawberries, or any other favorite berries today.

Tomatoes: Some research has found that eating tomatoes may help protect men from prostate cancer. The juicy red orbs can help guard the DNA in your cells from damage that can lead to cancer. Tomatoes contain a particularly high concentration of an effective antioxidant called lycopene. Your body may absorb lycopene better from processed tomato foods such as sauce, which means that whole-wheat pasta with marinara sauce could be a delicious way to help lower your risk of this disease.

Cruciferous Vegetables: Cruciferous vegetables — the group containing broccoli, cabbage, and cauliflower — may be particularly helpful in protecting you from cancer. Researchers have found that components in these veggies can protect you from the free radicals that can damage your cells' DNA. They may also shield you from cancer-causing chemicals, help slow the growth of tumors, and encourage cancer cells to die. They’re a tasty and healthy addition to your anti-cancer diet.

Green Tea: Tea contains antioxidants called catechins, which may help prevent cancer in a variety of ways, including keeping free radicals from damaging cells. Lab studies have found that catechins in tea can shrink tumors and reduce tumor cell growth. Some — but not all — studies in humans have also linked drinking tea to a lower risk of cancer. Both green and black teas contain catechins, but you’ll get more antioxidants from green tea, so you may want to consider a cup or more in your anti-cancer diet.

Whole Grains: Whole grains contain many components that might lower your risk of cancer, including fiber and antioxidants. A large study including nearly half a million people found that eating more whole grains might lower the risk of colorectal cancer, making them a top item in the category of foods to fight cancer. Oatmeal, barley, brown rice, and whole-wheat bread and pasta are all examples of whole grains.

Turmeric: This orange-colored spice, a staple in Indian curries, contains an ingredient called curcumin (not the same as cumin) that might be useful in reducing cancer risk. Curcumin can inhibit some kinds of cancer cells in laboratory studies and slow the spread of cancer or shrink tumors in some animals. Turmeric is easy to find in grocery stores, and you can use it in a variety of recipes.

Leafy Green Vegetables: Leafy green vegetables like spinach and lettuce are good sources of the antioxidants beta-carotene and lutein. You’ll also find these nutrients in vegetables that are more traditionally eaten cooked, like collard greens, mustard greens, and kale. According to the American Institute for Cancer Research, some lab studies have found that chemicals in these foods may limit the growth of some kinds of cancer cells.

Grapes: The skin of red grapes is a particularly rich source of an antioxidant called resveratrol. Grape juice and red wine also contain this antioxidant. According to the National Cancer Institute, resveratrol may be useful in keeping cancer from beginning or spreading. Lab studies have found that it limits the growth of many kinds of cancer cells; in men, moderate amounts of red wine have been linked to a lower risk of prostate cancer.

Beans: Certain fruits and vegetables and other plant foods get plenty of recognition for being good sources of antioxidants, but beans often are unfairly left out of the picture. Some beans, particularly pinto and red kidney beans, are outstanding sources of antioxidants and should be included in your anti-cancer diet. Beans also contain fiber, and eating a high-fiber diet may also help reduce your risk of cancer.

Exercise To Tone Problem Areas and Reduce The Amount of Fat

Do these 4 moves that'll leave your backside and thighs trim and toned. Do 2 to 3 sets of each move on 3 non-consecutive days a week. Increase the fat you burn with a rest of 30 seconds in between sets.

1. STANDING HIP EXTENSION. Stand upright. Place hands on your hips, with feet hip-distance apart. Slowly lift your leg up to the side as high as it can go, hold for 2 seconds, then slowly lift down. Repeat 10 times. Do 3 sets. Repeat with the other leg.

2. SINGLE CROSSED LEG STRETCH. Lie on your back. Make sure your hips are firmly planted on the floor. Raise your lft leg at a 90-degree angle, and cross your right leg over the left leg at the knee areas. Grab the back of your left thigh with both hands and exert pressure against your cupped hands by pushing against the hands while your hands are pulling the leg forward. You should feel a resistance between your hands and the raised leg. Hold the stretch for 8 seconds. Then slowly release pressure without letting your hands go. Then stretch again for another 8 seconds. Repeat 10 times. Do the same instructions with the opposite leg.

3. SINGLE LEG RAISE. Lie facedown on the floor and prop yourself up with your forearms bent at the elbow and your legs bent at the knees. Brace your abs to keep your back straight. Raise the right leg at a 90-degree angle, so that you form a letter "L" from the hip. Hold for 5 seconds. Lower slowly. Do 10 to 12 reps. Do 3 sets. Repeat with the left leg.

4. SIDE HIP ABDUCTION. Lie on your left side and tuck your right arm under your head for support with your left arm crossed infront of you. Your right leg is on top of the left leg which is bent slightly at 45-degree angle. Keeping your lower back aligned, lift your right leg up as high as it will go. Your raised leg should be in line with the rest of your body (and not leaning forward or backward because of your weight). Hold the raised leg for 5 seconds then lower slowly. Do 8 to 10 reps on each side. Do 3 sets. Repeat with the other side and the other leg.

8 Reasons You Hit The Gym

8. Battle Depression

7. To Feel Sexy and Fabulous

6. To Stay Healthy

5. For The Man/For The Kids

4. To Achieve New Goals

3. To Feel Happier

2. To Build Stamina

1. To Have Your Cake (and eat it, too!)

POWER OF 12 WORKOUT

This circuit follows the song the 12 days of Christmas so you start with exercise 1 then perform exercise 2 followed by exercise 1, then exercise 3 followed by exercise 2 and then exercise 1 and keep going until you get through the whole circuit.

1. Run 100 yards (or Bear Crawls x 20 yards)

2. Burpees x 2

3. Inch Worms x 3

4. Bootstrappers x 4

5. Squat Jumps x 5

6. Press Ups x 6

7. Pull Ups or negative chin ups x 7

8. 1-Leg Deadlifts x 8 (each side)

9. Kettlebell Swings x 9

10. Shoulder Press with Bands x 10

11. Mountain Climbers x 11 (each side)

12. Band Squat Rows x 12

Let There Be Light

Greens can become healthier while chillin' in the produce aisle.

Spinach exposed to fluorescent light (like the kind glowing in most grocery stores) for three to eight days has higher levels of vitamins C and E and folate than those stored in the dark. The lighting triggers photosynthesis, which leads to the production of more nutrients.

Maintaining a Healthy Diet for Depression

There is no depression diet that will cure or prevent clinical depression, but there is research to show that some diets are better than others for depression.

Mediterranean diet. There is some research to support that a Mediterranean-style diet, which is high in fruits, nuts, legumes, and olive oil, and low in saturated fats, decreases the risk of depression.

Omega-3 fatty acids. These substances are found in cold-water fish and have been shown to be important in brain function. Some studies show that they may enhance a person's response to antidepressant medications.

Vitamins and nutrients. Research shows that deficiency of nutrients such as vitamin B12, vitamin B6, and tryptophan can have a negative effect on mood. Consequently, poor nutrition that results from loss of appetite can further exacerbate depression.

Nutritional support. You may want to talk to a dietitian about your eating habits. A dietitian can help the depressed patient by creating a nutritionally balanced meal plan that takes into account the patient’s individual needs. For example, the depressed patient may not have the energy or desire to prepare a meal. The dietitian will consider this and create menus that utilize easy-to-prepare foods. Severely depressed individuals may need nutritional supplements to help prevent weight loss and nutrient deficiency.

Let your doctor know about significant changes in your weight and any other symptoms of depression. If you have been diagnosed with depression, a change in eating habits could mean that your depression is getting worse. Treatment works, so don't ignore these possible warning signs of depression.

Brain Drain

It really is all in your head: You have less endurance when your brain is fatigued. According to a study, a group of volunteers completed a complicated computer game, then performed a high intensity cardio workout until they were exhausted. On another day, they completed the workout after watching a boring DVD. The first time around, they quit the workout almost two minutes sooner than they did after the dull DVD-even though their heart rate and oxygen consumption stayed the same.

Why? Fatigue might affect areas of the brain responsible for your sense of effort. So go easy on yourself, and don'r schedule tough workouts on days you'll be taxing your brain.

Start Working Out

Although weight loss surgery is a fad nowadays nothing beats exercise, along with a healthy eating plan in losing weight.

As a professional fitness trainor, I always recommend Interval Walking and the Total-Body Workout, which you can do on alternate days. Research has found that if you incorporate exercise into your daily routine you’ll not only rev up your metabolism and lose weight faster (getting off those frustrating weight-loss plateaus), you’ll also tone your body and take inches off your waistline. If you have never exercised before, you can work at a very easy pace until you feel confident moving ahead. If you’re very fit, there are exercise variations that make the program more challenging. The really good news is that a 20-minute-a-day program, will definitely see better results in far less time than you would in a typical hour of steady-state exercise.

Interval Walking
*Designed to give your heart and lungs a great workout, which is vital for cardiovascular health
*Involves alternating periods of fast or very fast walking with periods of slower recovery walking
*Boosts metabolism so you burn more calories and fat, which translates to faster weight loss
*Results in increased fat and calorie burn even after you’re done exercising

Total-Body Workout
*Designed to work several muscle groups simultaneously
*Focuses on exercises that strengthen your core — the vital muscles in your abdomen, back, pelvis, and hips
*Promotes balance, stability, good posture, and coordination
*Tones your arms and legs and increases your flexibility

Start Working Out

Although weight loss surgery is a fad nowadays nothing beats exercise, along with a healthy eating plan in losing weight.

As a professional fitness trainor, I always recommend Interval Walking and the Total-Body Workout, which you can do on alternate days. Research has found that if you incorporate exercise into your daily routine you’ll not only rev up your metabolism and lose weight faster (getting off those frustrating weight-loss plateaus), you’ll also tone your body and take inches off your waistline. If you have never exercised before, you can work at a very easy pace until you feel confident moving ahead. If you’re very fit, there are exercise variations that make the program more challenging. The really good news is that a 20-minute-a-day program, will definitely see better results in far less time than you would in a typical hour of steady-state exercise.

Interval Walking
*Designed to give your heart and lungs a great workout, which is vital for cardiovascular health
*Involves alternating periods of fast or very fast walking with periods of slower recovery walking
*Boosts metabolism so you burn more calories and fat, which translates to faster weight loss
*Results in increased fat and calorie burn even after you’re done exercising

Total-Body Workout
*Designed to work several muscle groups simultaneously
*Focuses on exercises that strengthen your core — the vital muscles in your abdomen, back, pelvis, and hips
*Promotes balance, stability, good posture, and coordination
*Tones your arms and legs and increases your flexibility

Tips on Getting in Shape for the Yuletide Season

The yuletide season is the worst when it comes to packing on those pounds! And because we just love to socialize and spread that Christmas cheer, we understand why it’s especially important to look and feel happy, glam, and gorgeous. Of course, this means more than just buying the most fab dresses for the round of parties you’ll be attending—it means wearing them with flair and confidence and having a great time while you’re in them.

But, you might say, this is much easier said than done. True! But nothing worth having comes free, and one major component for achieving that level of confidence and general happiness is a fit lifestyle. And the formula for a fit lifestyle is balancing energy in (nutrition) with energy out (exercise)!


ENERGY IN = NUTRITION

1. Know your numbers.
When it comes to fitness, there are certain things you need to know about your body, and these are:
* desirable body weight
* total energy requirement
* body fat percentage
* the number of weeks to lose weight safely
* the ideal weight range according to your race

2. Eat slowly.
Despite the Christmas rush that has you wanting to get everything done as quickly as you can, wolfing down your meals is not a great idea. Savor the flavor of the food you’re eating—since it takes 20 minutes for your brain to determine whether or not you’re already full, drawing out those bites ensures that less feels like more. Plus, if you’re on a snack break, maximize those 15 minutes by eating fiber rich snacks such as fruits and vegetable sticks.

3. Practice portion control.
This can help when you are eating out. Try measuring your food so you know how a standard serving is even when you’re not at home—for example, how much rice really goes into one cup? It depends on the restaurant (and their cups), so if you can figure out how much rice goes into one cup using an actual measuring cup, this helps you gain better control over your food intake.

4. Keep a food journal or diary.
This helps you monitor yourself and see just how much you really eat in a day. Log the real amount of food that you ate. Learn to be both qualitative and quantitative. And be honest! You are not cheating anyone but yourself when you cheat.

5. When dining out, eat half your order.
If you're sharing a meal with your friends, why not share an order as well? And when dining alone, ask for half your meal to be packed (doggie bags are a weight-watcher's best friend!) and enjoy the other half of your meal at another time.


ENERGY OUT = EXERCISE

A well-toned body is more than just having flab-free arms or a flat belly, no matter what our insecurities may have us obsessing about. Fitness First Fitness Training Manager Joann L. Santos, PTRP, shares five tips on making sure you exercise your whole body.

1. For sexy, toned legs
A combination of lunges, squats, and calf raises will do the trick. The higher the repetition, the more toned your legs will become. But don’t worry! You don’t need to do a whole bunch of these in one go. You can do a set of 8 to 12 in the morning, another set in the afternoon, and another before you go to bed.

2. For fab arms
Make sure to work out both your biceps and triceps. Do arm curls with your arms at your sides and overhead extensions with your arms at the side of your ears with the armpit fully opened.

3. For a flat tummy
Old-school crunches remain at the top of the list. Make sure that you only lift your back at the shoulder blade level—rising up all the way will result to back pain. Your neck should remain at a neutral position all throughout the exercise. Do this by focusing your eyes on just one point from beginning to end.

4. Go back to the basics
You can make small changes to your routine that will contribute to your overall fitness. For your cardio, use the staircase instead of the elevator. Walk if your destination is just a block or two away. As long as you are moving, your body requires energy, and this is the best way to cut those stubborn fats!

5. No excuses: start now!
You will never have the time—you should make time. So stop putting off that fitness regimen and start working toward a healthier, happier lifestyle today!

Healthy Diet Tip: Cut Back on the Booze

It's amazing how quickly calories add up, especially those you drink.

Limiting alcohol consumption can improve both your diet and your overall health. While drinking in moderation has been found to have a few beneficial effects, drinking more than this amount can have negative effects on health. It’s recommended that men drink no more than two drinks per day, and women drink up to one glass per day.

Alcohol consumption — even just one drink — can weaken your diet discipline and lead to overeating, eating unhealthy food, and drinking more than the recommended amount.

To avoid these poor-health pitfalls, set guidelines that make it easier to stick to your alcohol limit. Make a rule not to drink during the week or buy just enough for one serving per evening.

Alcohol has calories, and if you’re trying to lose weight, it’s best to opt for water instead.

"FAT TALK"

1. FRIENDS = FAT TALK POLICE
Make a pact with your girl friends not to let each other talk about fat. After all, it's easier to police others than it is to discipline yourself about topics like this one. Think of it as positive peer pressure: the ban on fat talk is easier to observe when everyone else is doing it!

Of course, you need to do your part to correct your friends on their own slip ups. So the next time your shopping buddy asks, "Does this dress make your butt look fat?" give her a stern reminder about fat talk and instead focus on other issues: perhaps the dress isn’t her color—or perhaps it makes her look super sexy!

2. DON'T THINK "NEED," THINK "WANT"
Barring a medical condition that's related to obesity and managed through weight loss, you don't need to lose weight. So don't tell yourself, "I need to go on a diet." Instead, you might say, "I want to change my eating habits so I become more aware and in control of the foods that go into my body."

3. FITNESS TRUMPS THINNESS
The thinness ideal focuses on dress sizes and waist lines, so make a conscious effort to ignore those numbers! Remember, dieting and exercise should be about achieving a healthier lifestyle, so throw out the weighing scale—it's about being fitter and happier, not about pounds or kilos!

4. FLATTER A FRIEND
Colleagues, friends, and family--any one could do with a little positive reinforcement. So don't forget to tell your sister how that purple top she's wearing looks great with her complexion or tell your friend that the way she's done her hair today has it framing her face really well. Pay it forward; if people get used to getting compliments rather than criticism, they’ll be in a better position to dish out the flattery themselves.

5. GIVE YOURSELF A LITTLE CREDIT
Think about the things you like about the way you look rather than the things you don't like. What does this mean for you? Stop obsessing about that waddle or that little bit of tummy bulge!

Instead, think of the things you like most about yourself. And we're not talking about your pleasing personality!

Healthy Attitude

Healthy weight loss starts with healthy thinking. No matter what your current weight, you can begin to think and live like a thinner person. You don't need to wait until you reach your weight-loss goals before you start to update your image. Many weight-loss tips are about how to exercise and count calories, but nutrition experts know that healthy weight loss is also about attitude. By creating the right attitude and approaching healthy weight loss strategically, you can start to think your way thin.

* Make a commitment not only to lose weight, but also to change your lifestyle. To solidify what you’re doing, write up a contract. Include the weight you want to lose and the changes you want to make to get there. Sign it and post it where you can see it.

* Get professional advice. Consider finding a coach or motivator to help you. For some people, working with an exercise or a diet counselor can be one of the best ways to lose weight. This extra motivation and encouragement can make a positive difference in your success.

* Break down weight loss into achievable goals. Healthy weight loss comes slowly and regularly, not quickly. Setting unrealistic goals just leads to frustration and failure.

* Keep a food diary. By writing down what you eat, when you eat, and how you feel when you eat, you can begin to be aware of your personal eating behaviors and start to avoid mindless eating that comes from stress or boredom.

* Monitor your health. Have your blood pressure read on a weekly basis. Is it improving? Or monitor other health factors. When you walk up the stairs on your way to bed each night, do you breathe more easily? Do you feel less tired at the end of a long day?"

* Accept the ups and downs. Expect some setbacks along the way and, instead of giving up, think through weight-loss obstacles to overcome them. There are no perfect plans to lose weight. You can fall off the wagon occasionally without giving up the journey.

* Plate size makes a difference and resize your portions. Another trick for portion control is knowing that a healthy portion of meat is about the size of a deck of cards, and a healthy portion of starch is about the size of a tennis ball. You can fill in all the empty areas of your plate with plenty of fruits or vegetables and still expect healthy weight loss.

* Reward yourself when you reach your goals. At the end of the month, reward yourself with a gift or activity — other than eating — that you enjoy.

Healthy weight loss is hard work and that you don't have to pursue it alone. Seek support from your friends and family. Let them know how important your weight-loss goals are. The lifestyle changes you make now can serve as a powerful example for your loved ones.


source: everydayhealth

Hold Steady Before You Get Going

Stretching is a good way to start whether you're warming up for a workout routine or getting ready for your day. Not only does stretching improve your posture, it keeps you incurring injuries when you do repetitive movements, and ultimately helps you become flexible and agile, allowing you to perform better.

Obsessed About Your Weight?

Many women (and men!) today find themselves applying the “less is more” philosophy to their bodies and how they see themselves—sometimes without even realizing it. This means that some have started focusing on calories over nutritional value, even on dress size over the enjoyment of a food experience! “Fat” is the new evil, “thin” the new ideal, and dieting a sort of unofficial religious activity.

Find out just how much fat talk (and fat thoughts) have seeped into your everyday life by taking the quiz below!

1 .) When trying on a new outfit, what’s the first question you ask yourself?
* Does it flatter my figure and complexion?
* Does it make me look fat?
* Does it fit my budget?

2 .) So you gained a few pounds over your last vacation. What thought runs through your head?
* Ohmigod, I’m so fat! Got to go on a diet and call my trainer stat!
* This isn’t good for me. I’d better make sure I exercise and eat healthier from now on.
* So what? I had a few days of great eating! That’s what vacations are for!

3 .) Which star do you think has the sexiest body?
* Cameron Diaz
* Paris Hilton
* Scarlett Johansson

4 .) A sexy woman . . .
* Is slim and svelte
* Has attitude

5 .) When ordering at a restaurant, your main concern is:
* Healthiness
* Flavor
* Calorie count

6 .) A little black dress is a fashion essential because:
* It hides all the little bulges
* It flatters any figure
* It works for any occasion

7 .) The most unattractive feature a woman can have is:
* An unhealthy lifestyle—if we don’t take care of our bodies and minds, who will?
* I don’t know; it depends on the person. Bad teeth, maybe?
* Thunder thighs and tummy flab

8 .) Have you ever considered going on a starvation diet or engaging in other radical strategies for weight loss?
* Of course not, I love food too much!
* Once or twice, but never seriously
* Yes, in an emergency—like a sudden trip to Bora!

9 .) Why do you diet?
* To lose weight!
* To introduce better nutrition into my lifestyle.
* What diet?

10 .) The foods you try to avoid as much as possible are:
* Processed foods or food with a lot of synthetic flavor, preservatives, etc.
* Carbs, sweets, and just about anything fattening
* Why deprive myself of anything I’m not allergic to?

Let me know your answers!

On Dark Chocolates

Choose the dark variety and benefit from:

* Lower blood pressure. Just balance the extra calories by eating less of other things.

* Antioxidants. They neutralize free radicals, destructive molecules that may cause heart disease and other ailments.

* Improved immune system. Flavanoids called catechins protect against various chronic conditions.

* Improved brain function. Increased blood flow to the brain can help protect against dementia and stroke.

Chocolate is Healthy!

Vegetable Roasting 101

You can roast just about anything, but vegetables especially benefit from the high, dry heat of the oven. Their flavor becomes concentrated and their natural sugars carmelize, transforming them into richly satisfying sides. For every kilo of vegetables, toss with 1 teasponn olive oil prior to roasting. Spread in a single layer, with space in between pieces, if possible, or they'll steam instead. You can roast different veggies together if their cookinng times are similar. Try different kinds of seasoning for easy-dinner-party-worthy dishes.

Wiimote Your Way to Weight Loss

Researchers measured that acute exercise responses (oxygen uptake, heart rate, and rate of perceived exertion (RPE) in 32 young men who were randomly assigned to play video games either a full-body isometric muscle resistance controller or a standard hand-manipulated controller. No differences were noted for heart rate or RPE, but energy expenditure was significantly higher with the whole-body controler than with the hand-held controller. Quit playing Tekken and play Wii Tennis instead.

Quit Calling Quits

You won't get anywhere if you quit. Quitting shouldn't be an option,or at least, your last resort. When going gets tough, you should toughen up too. Nobody says everything will go smooth and easy. There will always be reasons and excuses for you not to stick to your training routine, eating right, or changing your bad habits. But doing so meant making a fool out of yourself. So before you set goals, commit to finishing off what you've started.

Read The Fine Print

People who read food labels when deciding whether or not to put an item in their carts have healthier diets. Over 5, 500 users were defined as those who always, most of time and sometimes used the food label. Women, or people with higher education and people with higher income were more likely to read food labels, and consumed fewer calories. Be curious about what goes into your food. Think of it as calorie prevention being better than calorie cure.

How To Curb a Cramp

Drink Up
Dehydration messes with your electrolyte balance, causing cramps. Down 20 ounces of water three hours before working out (if possible), and drink up to eight ounces every 15 minutes during exercise.

Stretch
Stop and gently stretch the sore spot for 20 to 45 seconds or until the pain goes away. A cramp is a muscle spasm, so stretching the muscle counters its tightening.

Add Tension
Flexing a camping muscle may make it release. This action triggers a safety switch (called the Golgi tendon organ) that relaxes a muscle when it's too strained.

Massage
Rub the muscle vigorously, as if you're kneading dough. This combines the previous two methods by stretching and compressing the muscle, helping to release the cramp.

Ice, Ice Baby

Sip on this: People who drank water with finely crushed ice before running 32-degree heat ran 10 minutes longer than those who drank cold water, according to a new report.

If your core temperature becomes too hot, it can slow you down, but when your body uses its heat to melt the ice, your muscles can stay active longer.

Drink 16 ounces of water with crushed ice 30 minutes before your next hot-day sweat session.

What to Eat for a Healthy Heart

There’s no better time than now to learn more about heart-disease prevention. Heart disease is the leading cause of death in men and women in the world— but steps can be taken to reverse this dangerous trend, starting with eating heart-healthy foods, exercising, and partnering with your doctor for early detection.

The good news is that due to recent advances in understanding, detecting, and treating heart disease, the great majority of heart attacks and strokes can be prevented. One of the most important things you can do to prevent heart disease is to practice heart-healthy eating. Enjoy eating a wide range of nutrient-dense, fiber-rich foods to help in reducing your risk of heart attack and stroke.

Basic guidelines for heart-healthy eating:

* Eat good carbohydrates. Good carbs include high-fiber, nutrient-dense fruits, vegetables, legumes, and whole grains.

* Eat good fats. Choose good fats from extra-virgin olive oil, canola oil, peanut oil, flaxseed oil, walnut oil, avocados, nuts, and fish. Omega-3 (fish oil) supplements are also fine.

* Eat lean protein. The best sources include skinless white-meat poultry, fish and shellfish, lean cuts of meat, and soy-based options such as tofu, as well as legumes, eggs, low-fat dairy foods, nuts, and seeds.

If you follow these guidelines, you can put together delicious, satisfying, and healthy meals and snacks — and take the first step toward a healthier life.

Lick Fat For Good

The key to dropping stubborn pounds may be right on the tip of your tongue. New research shows that our taste buds can distinguish not only how salty, sweet, savory, bitter, or sour food is but also how fatty it is and the ability may influence how much we weigh.

Studies shows that people whose tongues were more sensitive to fat had lower BMIs and consumed less fat in their diets than those with not-as-sensitive tongues. If you consume a high fat diet, your sensitivity may decrease over time, " so people who eat a lot of fat need more of it to feel satisfied". Future research could possibly lead to the development of foods that satiate our taste for fat while packing less of it.

Get Tipsy!

Beer isn't all carbs and empty calories: It's also a rich source of silicon, a bone-building nutrient that can help ward off osteoporosis. But not all brews are created equal. Silicon levels vary depending on the brewing process.

Motivation to Keep Exercise Exciting

What makes fitness fun? What motivates you most and keeps you focused and centered on a workout?

* Find a buddy. Working out is often more enjoyable when you do it with someone else. Find a friend who will exercise with you, and won’t let you back out of your gym dates.

* Set goals and a schedule. If you don't plan time for exercise and dedicate yourself to it, it's hard to stay motivated. Schedule times and dates for workouts on your calendar, and jot down what you plan to do and goals you want to accomplish.

* Push yourself. Don't work out to the point of injury, but push yourself during exercise routines — don't give up because you don't feel like it or you're tired. Push yourself to go a little harder or a little longer, and you'll feel great afterward.

* Read or listen to music. If you're walking on a treadmill or using a stair-climbing machine, try reading so you lose track of the minutes while you're burning calories. Or pump yourself up with some favorite music: high-energy, fast-paced songs can give the boost you need to get through your exercise routine. Create a playlist or CD of songs that motivate you for a workout.

* Cut out the routine from your exercise routine. You're more likely to lose motivation if you stick to the same workout routine, so come up with options so that you don't get bored. Walk one day, run another, hop on a bike, and try different aerobic and weight machines.

* Where to work out. Your environment can have a big impact on how well you focus on your exercise routine. If you prefer being outside, schedule an exercise program around outdoor activities. If you get too distracted by other people in a health club, try investing in videos or exercise equipment and do your workout at home.

* Eat for exercise. Don't exercise on an empty stomach, but don't eat a huge meal right before exercising, either. Stick to a healthy, balanced diet for lots of energy, and have a light, healthy snack before a scheduled workout so that you don't feel hungry.

Apple and Water Intake

Both apple and water can do wonders for your skin. Pectin, a substance found mostly just beneath the skin of apples, helps get rid of toxins in the intestines. Thus, eating unpeeled apples can help improve your skin. But remember to wash your fruits under running water first to remove surface germs. The element of life, water, not only removes toxins from the body and digestive tract, it also hydrates your skin and your whole body, so get drink water as much as you can. It is essential for proper digestion, circulation and blood vessel flexibility as well. To get the full benefits of water, take at least seven to ten average sized glasses of water each day, but you can always take more than that amount! Carbonated drinks like sodas and some juices don’t count, since they contain carbon dioxide that the body considers a water product.

Don't Eat Like A Celebrity Chef

They're fun to watch on TV but they are not the best dietary models.

Some of the chef's recipes has butter and cream, some dishes delivered more than a day's worth (20 grams) of heart clogging saturated fat in one serving.

If you still want to try these recipes, replacing butter with a low-fat spread, for example can reduce the salt fat up to 90 percent without sacrificing the flavors.

Detox Diet

Starting a detox diet, or detox cleanse, is a great suggestion.

Detox diets are often very restraining diets. Most are meant for temporary use to flush or cleanse your system. Although there may be some abrupt weight loss connected with detoxing, losing weight is not the main reason for most of these diets. Detox diets may involve periods of fasting, drinking only fluids, eliminating certain foods, herbal supplements, or even the use of enemas to cleanse your colon.

Many detox diets get rid of processed foods and animal products while pointing out fresh fruits and vegetables. Other detox treatments increase the amount of water or juice that the individual consumes. Eating natural foods, eliminating processed foods, and increasing fruits and vegetables can be good for digestive health.

There are detox diets that last one day and detox diets that last four weeks. You can detox on raw foods or lemonade.

Here are a few of the claimed benefits you might experience from a detox cleanse:

* Improved function of your kidneys and liver
* Increased energy and vitality
* Arousing the mind and spirit
* Quick jump-start to a weight-loss program
* Improved ability to fight off various diseases

Push That Adrenalin

Sticking with a new exercise routine is not easy! Remember that getting up and doing your workout every day is an act of will. If you're having trouble staying motivated, jump-start yourself with these tips and wait for your endorphins to kick in and work their magic.

Take it easy. It takes 21 days to form a new habit. If you push too hard too early, you'll end up losing steam and wanting to quit. Instead, commit yourself to advancing at a steady pace.

Listen to music. Get yourself a music player and put together some cool tunes to inspire you while you work out.

Enlist a partner in crime. Invite your spouse or a friend, family member, co-worker, or even one of your online fitness buddies to pair up and work out with you. Exercising together will give you both more incentive to do it.

Get real. Sometimes life will get in the way of your workout. Don't give up just because you had to take time off.

Get some fun fitness DVDs. If working out on your own is getting a little old, pick up some fun DVDs.

Reward yourself. Come up with some appropriate (nonfood) rewards and enjoy them each time you achieve a new goal.

Healthy Fast Food

Are you craving for fast food cuisine? If yes, here are some tips that you could do to make healthy fast food choices:

* Pizza may actually be a good choice for people with type 2 diabetes; just be sure to order the thin-crust type and top it with vegetables rather than high-fat meats and extra cheese.

* Tacos, burritos, and wraps can be tasty and permissible in your diet; when possible, ask for whole-wheat tortillas, and avoid any entrees that are fried.

* Look for fast-food places that offer salad bars. These can be good for you, as long as you limit the amount of salad dressing you use and don’t load up on high-fat salad ingredients, like cheeses.

* Keep an eye out for various healthy-diet special menu items. Some restaurants offer foods lower in cholesterol, fat, and sodium, and higher in fiber. Many offer reduced-calorie salad dressings, low-fat or fat-free milk, and salt substitutes.

Stop Being A Closet Eater!

Finding ways to eat healthfully is important. Try the following tips to help close the door on closet eating:

Eat often. Eat healthfully every four hours to control hunger. Eating small, frequent meals can help prevent binges by steadying blood sugar levels. Include some carbs to boost levels of the mood-lifting brain chemical serotonin.

Suppress stress. If you often turn to closet eating when faced with stressful situations, try relaxation techniques such as deep breathing, yoga, meditation, guided imagery, and tai chi.

Allow treats. If weight loss is a goal, you may have placed all sweets off limits, and that can be a mistake. Reserve 10 percent of your caloric intake for treats. Then gradually taper off. When you cut back on sweets, you’ll eventually stop craving them.

Get enough sleep. Studies show that sleep deprivation can sabotage weight-loss efforts. One study reported that sleeping six or less hours on a regular basis was linked to an increased risk of obesity. Sleep problems don’t directly cause closet eating, but they can exacerbate this eating disorder.If you’re tired, you may retreat to your bedroom or car for binging to try to give yourself an energy boost.

Do a busy-hands activity. When a closet eating urge strikes, keep your hands busy. Try knitting, crossword puzzles, reorganizing your sock drawer, or playing with your pet. It’s tough to binge when your hands are otherwise occupied. By the time you finish the activity, the urge may have passed.

Exercise. Working out is a form of distraction that can do double duty. Exercise has been shown to reduce hunger urges and ease depression at the same time. Simply taking a 20-minute walk will often do the trick.

Avoid being alone. For some people, this can be a trigger for closet eating. Make an effort to socialize and make new friends. Joining a group of people interested in activities you like — movies, books, traveling — can be an easy way to meet other people.

source: everydayhealth

Vegetable of the Week: Olives

If you love olives, you'll be happy to know that you can enjoy them on your diet. You can use them to add flavor to salads or fish or chicken dishes or add them to whole-wheat pasta dishes.

Olives contain healthy monounsaturated fatty acids, which may help to lower “bad” LDL cholesterol. Because they are high in calories, however, try to limit yourself to 15 small olives or 6 large olives per serving.

Olives come in many varieties and from numerous regions of the world. The color spectrum of olives varies depending on how long they are left on the tree to mature, or ripen, as well as the curing method used. Green olives are picked early in the season, whereas black olives are fully ripe.

All olives, no matter the color, contain the same good fats.

What can proper abdominal breathing do for you?

Proper breathing is when you pull your belly and keep the muscles in your core (your abdominal area) lifted without contracting it too much. Breathing while holding in your belly and groin will keep the core muscles lifted and your breath will go in sideways. Proper breathing regulates your state of mind, emotional state, stress levels, and sleeping.

Are Energy Drinks Healthy?

Energy drinks are beverages that usually contain large amounts of caffeine and sugar. They are marketed as stimulant, which is why they are invariably linked to increased energy. Life coffee, energy drinks contain caffeine. But you sip a cup of coffee over a couple of hours, whereas an energy drink is gulped down in large amounts. Unfortunately, caffeine, the very ingredient which purports to improve energy, is the same one people must avoid when exercising. This is because caffeine is a diuretic and therefore, one will end up getting dehydrated if consumed in large amounts. Energy drinks area lot like coffee in that it contains caffeine. You will be better off drinking sports drinks, which will keep you hydrated with its fluid and electrolyte content, as well as provide you with energy as it also contains sugar.

Avoid Getting Injured

Sure you want to get in shape as soon as you can. But if you over-exert yourself, if you perform a move o a certain exercise the wrong way, and if you push yourself when you’re already hydrated, you could end up seriously hurt.

Don’t wait until you actually experience one of these. Follow these simple watch-outs:

1) Avoid muscle fatigue – Know when to push and when to quit. Pain is your body’s way of saying, “No more!” Be sure to listen.

2) Stretch regularly before and after any physical activity – Stretching beforehand helps prepare your muscles for the exertions you’ve got planned ahead. Stretching afterwards helps your muscles get ready to rest.

3) Warm up before physical activity – Warming up also helps your body get used to whatever sport or exercise you’ve got planned ahead, and can help you avoid an injury that can last weeks or months. Or worse, a lifetime.

4) Wear proper footwear – Many injuries occur when you don’t have the right shoes to give your feet the right support when you’re doing a particular sport or exercise.

5) Rehydrate constantly – always make sure you replace the fluids you lose while sweating from a sport or exercise. When you’re dehydrated, you can experience dizziness, exhaustion, cramps – symptoms that can lead to even more serious injuries.