Enjoy Food And Lose Weight!

Author: Nitin Chhoda

Enjoy Food And Lose Weight!
It's great to lose 20 lbs, but it can only happen 1 lb at a
time. Small steps lead to big gains (or losses) over a
period of time. This is obvious in the management of one's
own body weight. But things are getting harder, because we
are getting heavier. What has caused the growing endemic of
obesity in the west?

The answer - Our lifestyle.

We are beginning to pay a health price for the luxuries we
enjoy. We find ourselves in a position where material
wealth and professional recognition matter more than the
simple pleasures of life. Food is one of them.

We like food that tastes good and is easy to prepare. In
the supermarket, we go the distance by reading nutrition
labels, but generally gravitate towards the foods we love
the most. Acquired tastes are hard to overcome. This
article is not about giving up your favorite foods, but
looking at the art of eating in a different way. This will
help unlock your weight loss potential, and open up a whole
new world of food enjoyment.

OUR APPROACH TOWARDS FOOD.

Small changes have big payoffs, especially with eating.
Let's take a humble lesson from the French. They have a
simple strategy – Enjoy your food rather than gulping it
down. Chew it slowly and savor every bite. Pause between
beats and concentrate on the taste, texture, flavor and
consistency of food. Being undistracted (not reading the
newspaper, talking on the phone, watching TV) and
swallowing slowly promotes digestion and contributes to a
feeling of fullness. This is the art of food enjoyment.

FOOD AND STRESS.

When in stress, the most common coping mechanism is food.
Sounds familiar?

Boredom, fear, anxiety and excitement are all triggers for
food. Other causes like eating on the run, availability of
fast-food makes it easier to cheat. Isn't it surprising how
easy it is to grab a burger and soda (not ‘real' food) and
eat it on the run? Would it be as hard to buy steamed
vegetables, grilled meat and a glass of sparkling water?

PACE DOES MATTER.

Eating slowly has unique benefits. The presence of taste
buds on the tongue means that it is important to eat small
bites. This allows the brain to recognize the taste of the
food and relish it. The slower you eat, the more you enjoy
your food. As a bonus, you consume less food due to
increased satiety.

Ask yourself - When was the last time you savored food? Do
you remember your last meal? If so, what was it, and can
you describe the taste in vivid terms? If the answer is no,
then its time to relearn the art of food enjoyment.

Focusing on our food involves sitting down at a table
(don't stand and eat). Take 30-45 seconds to enjoy the
sight and smell of the food before you begin. Take small
bites. Chew slowly and sip water regularly. Enjoy the
food and take at least 20 minutes to complete your meal.
Do not distract yourself with other activities while
eating. This means none of the following – television,
business, reading or talking on the phone. Sit down and
enjoy your meal.

When food is viewed as a source of relaxation and refueling
(instead of an inconvenience), everything starts to fall
into place. The correct eating habits will help you to get
more results by helping your mind, body and soul.

----------------------------------------------------
For more information, and to download free exercise
routines, diet plans and fitness ebooks, please visit
http://www.best-weight-loss-programs.net/ . For free
exercise and diet plans for women, please visit
http://www.toningforwomen.com/ . To train with Nitin Chhoda
for a low monthly fee, visit
http://www.phonefitnesstrainer.co

Food and Nutrition in the News : 2006

Author: Danna Schneider

Food and Nutrition in the News : 2006

The year 2006 has really been a landscape for changes in
food and new and exciting news about food and nutrition,
hasn't it? Just a few of the news items that come to my
mind in this arena are the fact that cloned foods have been
approved by the FDA, and the ever so controversial trans
fat ban that has been a raging debate for much of 2006, and
may likely continue into 2007.

So, let's take a look at the 2006 food headlines, and see
why this may go down in history as one of the most
interesting years in the history of food and nutrition!

First off, and most interestingly, at the end of 2006, we
saw the FDA approval of cloned foods go through. Wait,
weren't we just debating the morality of cloning not too
long ago? And now we've had one of the most notoriously
fickle organizations, the FDA, approve cloned foods,
including animal foods like pork, beef and chicken? Well,
yes, it wasn't too long ago, and yes the FDA did approve
foods from cloned animal to be available to the public.

Perhaps this was an issue of supply and demand, and was
seen as a way to revolutionize the food supply, but I for
one will be shopping more and more at my local natural
foods store, where they only offer pure, unaltered meats
and dairy, and are guaranteed to be of an "original" gene
pool.

There just seems to be something about eating cloned food
that is "wrong". Isn't there somewhere down the line when
these cloned animals and their byproducts may be found to
cause some sort of health issue in the creatures that
consume them (us?).

To me, the concept of cloned food seems almost too
futuristic, even for this day and age, and I'd like to see
more long term studies done on the implications of cloned
food consumption. But hey, rumor has it, KFC has been
using cloned chickens for their notoriously savory chicken
for years, so it must be fine, right?

Further down the line, after we start seeing so many foods
in the store that may or may not be from a cloned animal,
many are also speculating that this will lead to new food
labeling, like the certified Organic labels that now must
be placed on foods that have passed certain organic
guidelines.

Many companies such as Ben and Jerry's ice creams want to
make it clear that their ice cream is only made from animal
fat (dairy fat, that is), that is from non-cloned, grain
fed animals without the use of hormones. There will very
likely be many other food companies that want to
distinguish themselves this way as well, as they know full
well many Americans will not find the idea of eating cloned
animal byproducts particularly savory.

2006 was also the year that we saw the first trans fat ban
go into effect, and not without controversy, in New York
City. Trans fats are a dangerous fat that have been used
in cooking, especially in fast food restaurants, for years
now.

Trans fats actually make food extremely tasty, and some
argue, even addictive. They have been the subject of much
dire warning from the health community, to consume trans
fats in extreme moderation, or even better, not at all.
Trans fats really do not have one speck of nutritional
value, and in fact can just be called a pure health hazard.

Trans fats are actually a partially synthetic fat
derivitive that was the brainchild of scientists who
actually added hydrogen to vegetable oil in order to
cheapen the process of fat production as well as increase
taste and affordability. Hydrogenated oils also can
greatly increase the shelf life of foods (I know, kind of
scary).

They raise the bad cholesterol levels in the blood and have
been implicated in the increasing levels of obesity and
heart disease in this country also though, and there have
been many lobbyists campaigning for their elimination and
outlaw for a while.

They did partially succeed, as in a bid for an increase in
overall health awareness, many politicians took it upon
themselves to institute trans fat bans. Now, many fast
food restaurants are currently making the switch over to
healthier fats that will not clog arteries as readily and
are not so highly addictive in nature.

Some agree with government intervention in the health and
well being of American citizens, while some disagree and
believe this is undue government intervention, and that
education should be used instead of seemingly intrusive
laws.

I for one, am on the fence on this one. While I believe it
is our right to choose the foods we eat, I also know the
dangers of trans fats, and recognize that not everyone has
the knowledge or willpower they need to avoid these types
of foods, which by the way, also happen to be cheaper and
easily accessible to a wide range of the population.

One thing is for sure, 2006 has seen some pretty radical
changes in the food sector, and 2007 may just bring some
more interesting developments as the debate over nutrition
continues to be a hot subject.

----------------------------------------------------
Danna Schneider is the cofounder of
http://www.dietingmagazine.com , where you can find
information on weightloss products, fitness equipment and
diet reviews, and dieting tips for losing weight. She also
founded http://www.dailydietblog.com , a site deidcated to
the latest offerings and breakthroughs in weight loss and
fitness, updated constantly.

The Core Weight Loss Struggle

Author: Carol Solomon

The Core Weight Loss Struggle
You may be thinking of going back to that old, familiar
diet plan after the holidays – Weight Watchers™, Jenny
Craig™ -- you know, the one that you had some success with
before, but it didn't last. You know exactly what to do;
you may even have the plan memorized.

You know in your heart that the same thing could happen
again, but you feel that you should do "something".

But, we all know that the core of most weight loss
struggles is not about WHAT you eat . . . it's emotional.

You know the *right* things to do, but if something upsets
you, you go off course. When your stress level rises,
chocolate soothes.

Every time you have to deal with the frustrations and
unpredictability of life, you resort to food.

And life happens every day.

Losing weight is about facing the truth. It may SEEM easier
to head back to those familiar meetings, ("just tell me
what to do, and I'll do it"), but in the long run, you
aren't solving the problem. Usually, you aren't even
addressing it. We want to be told what to do because it
just seems easier. But it doesn't account for all of the
emotional stress factors in our lives. Emotional eating has
become a way of life.

We are programmed to think there isn't enough -- not enough
love, food, money, time . . . so we calm ourselves by
eating.

We don't like the actions of others . . . and we aren't in
control . . . but we don't want to think about it . . .
it's just too painful, so we turn to food . . . it's
soothing, comforting.

We think we CAN'T have what we really want . . . whatever
it is . . . that satisfying relationship, time for
ourselves, a deep rest, etc., so we SETTLE for food . . .
the one thing we CAN give ourselves, easily. And it doesn't
talk back.

Losing weight is about being honest with ourselves . . .
facing our feelings . . . facing our problems . . .
accepting that we can't control everything . . . accepting
ourselves and our humanness.

When you start addressing the reasons you feel scared, mad,
lonely, overwhelmed, etc, then you won't feel hungry.

When you start taking the time for yourself and the
important, but less-than-perfect people in your life, then
you won't feel deprived.

And once you face your feelings, then you can start to
accept the truth of your situation.

Studies are very clear that the ability to push away food
is a great indicator of an ability to lose weight.

Pushing away food is like pushing away your drug. You are
left with your feelings . . . and your life . . . and your
feelings about your life.

You may discover that it's not so bad. After all, you are
human. And it WILL be ok.

----------------------------------------------------
Stop Food Cravings, Lose Weight and Stop Sabotaging
Yourself with Emotional Freedom Techniques. Find out why
you keep sabotaging your weight loss plan, and what to do
about it. To get your FREE Abundance Audio and Get Started
With EFT package, go to: http://www.EFTtips.com
Carol Solomon, Ph.D. Psychologist and Personal Coach (847)
680-0272

The Truth About Weight Loss Products!

Author: Nitin Chhoda

The Truth About Weight Loss Products!
Let's take a look at the 'big picture' in the world of
fitness and weight loss products and use a little common
sense. You'll see there's something wrong with the picture
in each case.

1. There are more fat-free/low fat foods, health clubs,
diet centers, exercise equipment options, and "miracle
drugs" than ever. With several options available, you'd
think that obesity would be all but obliterated as an
epidemic problem. Why is it, then, with the continually
increasing fitness options, the problem of obesity is at an
all time high, and going HIGHER??? More gyms, diet centers,
equipment, diets, etc., and we're getting FATTER???

2. Millions of dollars are spent on research to stimulate
"fat gene" without any significant outcome. Many studies of
fat loss products "seem to suggest," "may indicate," and
"may contribute" to fat loss. This sounds pretty
indecisive. Scientists are trying to find a fail-proof way
for us to bodies to melt off fat without exercise or eating
well, while it seems as though they're forgetting that
Americans are consuming over 150 lb. of sugar PER PERSON
per year!

While the search for the fat gene continues, Americans are
causing their bodies to hold on to their fat stores. This
is due to the hormonal changes that sugar brings about,
namely insulin. Each one of us has the ability to improve
our fat-burning abilities if we just get a grip on our
ineffective nutritional habits and start feeding our bodies
in a supportive way. The truth is, it's easier and cheaper
to buy 'sugar laden' foods than ever before.

3. Not enough emphasis on bone-building,
metabolism-boosting, body shaping, lean muscle mass. In
their 20's - 30's, American women lose somewhere between
5-10 lb. of muscle. Plus, the average woman's fat
accumulation ranges between 15-30 lb. As a man enters the
senior years, he often has less than 70% of the muscle he
had at 25. Despite OVERWHELMING evidence to support that
weight training (at ANY age) can stop and even reverse this
deterioration, most Americans who begin an exercise program
choose more aerobic activity and neglect the muscle-saving,
metabolism boosting, fatigue-fighting strength training.
Excessive aerobic exercise can actually waste away muscle.

4. Over-promising and under-delivering. Many of the claims
made on these cleverly calculated fitness gadget
infomercials are not only misleading, but they are often
not even possible with the equipment being marketed. It is
simply not possible to exercise 4 minutes a day to get the
body you want.

5. If something is sold in a health food store, shouldn't
it be healthy? Some over-the-counter "fat burners" are
actually addictive drugs that, if misused and abused, can
lead to seizures, stroke, and death. 6. Some programs
still advocate dramatically restricting calories.
Consistently reducing calories to an intake below the
body's basal metabolic rate can slow the metabolism and
bring about chemical changes that lead to additional
storage of fat. Training the body to process food
frequently is a factor in speeding the metabolism.
Americans, by cutting back on calories, are sabotaging
their potential for ever becoming lean. You'll be amazed at
how much you really can eat, and still get lean -
permanently.

----------------------------------------------------
For more information, and to download free exercise
routines, diet plans and fitness ebooks, please visit
http://www.best-weight-loss-programs.net/ . For free
exercise and diet plans for women, please visit
http://www.toningforwomen.com/ . To train with Nitin Chhoda
for a low monthly fee, visit
http://www.phonefitnesstrainer.com/

Antioxidants and Free Radicals - The Good and the Bad

Author: Carol Stack

Antioxidants and Free Radicals - The Good and the Bad
Free Radicals – Damaging our Bodies from Within

Even young people can be victims of unsuccessful aging if
they are not providing their bodies with the necessary
balance of having enough dietary antioxidants to fight off
the free radicals. To understand the value and importance
of antioxidants, you must first understand the destructive
results of free radicals.

What are free radicals? Scientists have found that the body
forms unstable oxygen molecules, called free radicals;
every cell produces tens of thousands of them each day.

Free radicals are produced within the body every single day
from the different chemical reactions which happen in each
individual part of our bodies. Free radicals are produced
outside of the body as well, reaching us through sunrays,
toxic chemicals in our drinking water, second-hand as well
as first-hand smoke, unhealthy foods, bacteria, viruses,
radiation, and pollution in general.

The cells of our bodies are now increasingly subject to
damage from free radicals due to the high levels of
environmental toxins in our diet and the reduced levels of
antioxidants in our food to combat free radical damage.

What are Antioxidants?

Antioxidants are nutrients that help to lower the amounts
of free radicals in your body by providing them with the
oxygen molecule that they are missing and making them
stable. Quite simply put, at the molecular and cellular
levels, antioxidants serve to deactivate these free
radicals.

In order to bolster the body's defense mechanism, and to
counter this activity by free radicals, a lot of research
is being done to study how the quantity of antioxidants can
be included in the diet or added through a dietary
supplement.

In light of the role free radicals play in the onset of
aging and disease, it is important to ensure our diets
include a rich and diverse supply of antioxidants to
improve the health of our cells throughout our bodies and
to protect our cells from the ravages of oxidation. But
what are some of the best natural sources of antioxidants?

Great Sources of Antioxidants

Blueberries - Some of the healthiest fruits are berries,
and blueberries are one of the top quality berries
containing plenty of antioxidants while maintaining lower
sugar content then most other fruits.

D, Chief of the USDA Human Nutrition Research Center on
Aging in Boston is working with blueberries to examine
their potential to help improve motor skills and reverse
the short-term memory loss that comes with aging.

Other fruits - Delicious fruits that are at the top of the
antioxidant chart include strawberries, blackberries and
grapes, besides blueberries.

Garlic - Garlic is a terrific source of antioxidants.
Eating more garlic (in raw or cooked forms) is associated
with a lower incidence of heart disease because of its
antioxidant properties.

Extra virgin olive oil – This oil is another source of
antioxidants. There is also significant data to indicate it
may also lower blood pressure, reduce the risk of heart
disease and aid in the fight against colon cancer.

Conclusion

Recent studies have indicated that the antioxidants in
fruit provide a whole host of health benefits: the
anti-aging power of blueberries and the joint pain
relieving properties found in cherries to name two.

This world is full of good, wholesome foods that are high
in antioxidants. We just need to eat them.

----------------------------------------------------
Carol Stack has written numerous articles. She lives in the
United States with her husband, three children, and various
dogs and cats. Carol and her sister Barbara have combined
forces to produce a website that focuses on healthy and
nutritious foods and recipes. You can visit it at:
http://www.healthyrecipesandmore.com

The Truth About Weight Loss Products!

Author: Nitin Chhoda

The Truth About Weight Loss Products!
Let's take a look at the 'big picture' in the world of
fitness and weight loss products and use a little common
sense. You'll see there's something wrong with the picture
in each case.

1. There are more fat-free/low fat foods, health clubs,
diet centers, exercise equipment options, and "miracle
drugs" than ever. With several options available, you'd
think that obesity would be all but obliterated as an
epidemic problem. Why is it, then, with the continually
increasing fitness options, the problem of obesity is at an
all time high, and going HIGHER??? More gyms, diet centers,
equipment, diets, etc., and we're getting FATTER???

2. Millions of dollars are spent on research to stimulate
"fat gene" without any significant outcome. Many studies of
fat loss products "seem to suggest," "may indicate," and
"may contribute" to fat loss. This sounds pretty
indecisive. Scientists are trying to find a fail-proof way
for us to bodies to melt off fat without exercise or eating
well, while it seems as though they're forgetting that
Americans are consuming over 150 lb. of sugar PER PERSON
per year!

While the search for the fat gene continues, Americans are
causing their bodies to hold on to their fat stores. This
is due to the hormonal changes that sugar brings about,
namely insulin. Each one of us has the ability to improve
our fat-burning abilities if we just get a grip on our
ineffective nutritional habits and start feeding our bodies
in a supportive way. The truth is, it's easier and cheaper
to buy 'sugar laden' foods than ever before.

3. Not enough emphasis on bone-building,
metabolism-boosting, body shaping, lean muscle mass. In
their 20's - 30's, American women lose somewhere between
5-10 lb. of muscle. Plus, the average woman's fat
accumulation ranges between 15-30 lb. As a man enters the
senior years, he often has less than 70% of the muscle he
had at 25. Despite OVERWHELMING evidence to support that
weight training (at ANY age) can stop and even reverse this
deterioration, most Americans who begin an exercise program
choose more aerobic activity and neglect the muscle-saving,
metabolism boosting, fatigue-fighting strength training.
Excessive aerobic exercise can actually waste away muscle.

4. Over-promising and under-delivering. Many of the claims
made on these cleverly calculated fitness gadget
infomercials are not only misleading, but they are often
not even possible with the equipment being marketed. It is
simply not possible to exercise 4 minutes a day to get the
body you want.

5. If something is sold in a health food store, shouldn't
it be healthy? Some over-the-counter "fat burners" are
actually addictive drugs that, if misused and abused, can
lead to seizures, stroke, and death. 6. Some programs
still advocate dramatically restricting calories.
Consistently reducing calories to an intake below the
body's basal metabolic rate can slow the metabolism and
bring about chemical changes that lead to additional
storage of fat. Training the body to process food
frequently is a factor in speeding the metabolism.
Americans, by cutting back on calories, are sabotaging
their potential for ever becoming lean. You'll be amazed at
how much you really can eat, and still get lean -
permanently.


----------------------------------------------------
For more information, and to download free exercise
routines, diet plans and fitness ebooks, please visit
http://www.best-weight-loss-programs.net/ . For free
exercise and diet plans for women, please visit
http://www.toningforwomen.com/ . To train with Nitin Chhoda
for a low monthly fee, visit
http://www.phonefitnesstrainer.com/

Shaping Exercises Build Just As Much Muscle

Author: Jonathan Perez

Shaping Exercises Build Just As Much Muscle
Copyright (c) 2006 Jonathan Perez

One of the biggest misconceptions that has been around for
decades is that in order to gain muscle mass and gain
weight you "must" do certain exercises.

9 times out of 10 those recommended are "the big compound
movements", like bench presses, squats, and military
presses.

Most advise to stick to these "basic" movements if you are
looking to build muscle fast, and to avoid so called
"shaping" exercises, such as crossovers, flyes, laterals,
and leg extensions.

Some competitive bodybuilders don't use shaping movements
until the final few weeks of their contest preparation.

The misconception behind this rational is that big,
compound movements are for building mass, and shaping
exercises are for defining a muscle.

Wow, that couldn't be further from the truth!

Just take a step back and look at the whole picture for a
second.

Do you really think that a muscle has any idea whatsoever
if you are doing a "compound" movement or a "shaping"
movement?

The only thing muscle fibers recognize is resistance,
stress, and tension, regardless if that's coming from bench
presses or flyes...regardless if it's coming from free
weights or cables...regardless if it's coming from a
compound or a shaping exercise.

The whole idea that isolation / shaping exercises are only
good for defining a muscle and not for building size is one
of the biggest myths around.

Regardless of what specific exercise you are performing, if
you are providing enough tension the muscle is only going
to do 1of 2 things, stay the same or grow...not define
itself.

Any weight exercise works the muscle fibers which, when
done properly, will build it.

So, yes, flyes will help your pecs grow.

Yes, side laterals will make your shoulders bigger.

Yes, leg extensions will add size to your quads.

If you are taking your muscles to their limit with the
correct bodybuilding workout technique, the muscle is going
to grow, period.

Competitive bodybuilders think that shaping exercises help
bring out more definition or "striations" in their muscles,
when in fact what's bringing that out is the fact that they
are dieting any body fat that's covering up that muscular
definition.

It has nothing to do with the exercise.

Let's get one thing straight: weight lifting exercises
build muscle...period.

Definition, shape, striations, etc., comes from a proper
bodybuilding diet that will burn body fat.

Also, it's easier to get a deep muscular pump with
isolation exercises.

Isolation exercises work the muscle in such a way that no
compound exercise can because it "isolates" the intended
muscle you are working more.

So, include both types of exercises in your workout program
for the ultimate development.


----------------------------------------------------
For More Myth-Exposing Articles By Jonathan Perez Check
Out
http://www.FromSkinnyToMuscular.com/articles.html

To Quit Smoking You Must be Determined to Succeed

Author: Carol Stack

To Quit Smoking You Must be Determined to Succeed
One of the difficulties in trying to quit smoking is that
smokers become physically dependant on nicotine. Nicotine
causes a lot of different reactions throughout the smokers
body (many of them very bad). What it does once it arrives
in the brain is responsible for both the good feelings you
get from smoking as well as the irritability you feel if
you try to quit.

That's why most people experience the following symptoms
when they try to quit smoking, all arising from the lack of
nicotine in their blood stream: Irritability, anxiety,
depression, and a craving for nicotine.

So if you really want to quit smoking, know in your heart
that this time it is for good. Set your date, be committed,
and write down your affirmations and scare tactics. This
is the first step, and perhaps the most important.

Without a set resolve to quit, you will probably fail. If
you are completely committed, your chance for success
increases dramatically.

When you are trying to quit smoking, any method, whether
nicotine patches, gum, hypnosis, etc., are only as
productive as your willpower allows them to be. Thus, for
you the decision to quit smoking must be accompanied by a
will that is just as strong, if not stronger, than your
current will to quit smoking.

The good news is that there are many aids to help you quit
smoking. You just need to find out which one will work best
for you.

If you have a limited budget, there are still many free
methods that can help you to quit smoking, including a
variety of methods that you can use to help cut down on
your cigarette cravings.

These include quit smoking groups for men and women wanting
to quit. Being in a group of people who are all trying to
stop smoking can be a great incentive to stay away from
cigarettes.

There are also a number of bonafide and medically proven
prescription and herbal or natural compounds that can and
do often help people to achieve their goal to be smoke
free. Calamus and camomile are two natural cures. Ask a
health professional or nutritionist for the best dosage and
how to use these.

Acupuncture is best for those individuals that are heavily
addicted to the nicotine, but have clearly made the
commitment to quit. Hypnosis is another method, although
it is recommended that you use a nicotine patch or gum
along with it.

No matter what method or aid you use to help you quit
smoking, there is nothing that will help more than your
determination to quit. Without that determination people
fail. With it, you are far more likely to succeed than the
average smoker who only wants to "try" to quit.

----------------------------------------------------
Carol Stack enjoys writing. She lives with her husband,
children, and various dogs and cats in the United States.
She has a web site dedicated to her grandmother who smoked
for almost 50 years before quitting. The site is located at
http://www.onlinestopsmokingtips.com where she encourages
people who want to stop smoking.
;

Kick Back And Relax For Weight Loss

Author: Donovan Baldwin

Kick Back And Relax For Weight Loss
A couple of ground rules first. When I say to kick back
and relax for weight loss, I don't mean to imply that there
is no effort involved in losing weight. The old truths
still remain. If you eat more calories than you use, you
gain weight. If you use more calories than you take in,
you lose weight. A combination of exercise and sensible
nutrition are the key. Nuff said!

However, trying too hard to lose weight can actually
sabotage your weight loss efforts while possibly creating
an unhealthy situation for you.

First of all some simple facts. If you cut your food
intake too drastically or limit your food choices, in
addition to potentially depriving yourself of essential
nutrients, you may actually alter your metabolism so that
your body learns to survive on fewer calories. Not only
does this mean that strict dieting may result in only small
losses, but, as so often happens, when you finally fall off
the diet wagon your body will continue to use fewer
calories for its daily functions and activities and store
even more fat than before. This is why yo-yo dieters tend
to gain weight over time.

Seriously restricting your food intake may also deprive you
of energy. This can result in lowered ability and
willingness to actually perform the very activities that
can help burn calories. An extreme decrease in nutrients
coupled with related psychological effects may also produce
a mental unwillingness to keep going with the program.
Since, at least it seems to me, one of the reasons for
weight loss is to be happy, healthy, and enjoy life more,
creating this sort of situation seems like a lose-lose
proposition.

From the physical standpoint, trying too hard in terms of
difficulty or amount of exercise may result in actual
physical injury. At the very least, someone trying to do
more than they are actually capable of may reach a point
where their body and mind team up to demand that they
"knock it off".

Now, let's talk about stress and weight loss.

If you are trying too hard, whether physically or mentally,
you are stressed. In fact, as soon as you decide to "go on
a diet" or "start trying to lose weight", you are under
stress. Ever hear of "stress eating"? Well, it's real.
There are psychological and physiological reasons why, but
the bottom line is that when under stress, many of us are
tempted to eat more. Chemicals in our bloodstream, such as
cortisol, not only cause us to want more food, but even act
as a drug, which they are, producing nearly irresistible
cravings in some people.

So here's what you do.

Start your exercise program off at an easy pace. Slowly
increase the difficulty or time. There's no hurry. The
key to good weight loss results with exercise is to keep at
it for weeks, months, and even years. In fact, if you're
on the right track, you are creating a lifetime habit.

Make your nutritional choices wisely. There is no law
anywhere that says a piece of pie or bowl of ice cream will
send you back into the gutter. In fact, there is no reason
why such treats cannot be an occasional reward for good
behavior. The occasional nutritional indiscretion will not
offset a daily lifestyle of exercise and good nutritional
choices.

Try to relax. Try meditation, yoga, long walks, prayer,
good conversations with friends...whatever works for you.
Get a good night's sleep, because being short on sleep can
actually trigger cortisol production. Yes, this is a bad
thing. A good night's sleep can help your weight loss
program immensely.

Last, but definitely not least, recognize that you are only
human and will err no matter how hard you try. You would
tell your best friend to forget about it and just get back
on track if she admitted to pigging out on a quart of Rocky
Road. Be your own best friend and learn to forgive
yourself.

----------------------------------------------------
Donovan Baldwin is a Dallas area writer. He is a University
of West Florida alumnus, a member of Mensa, and is retired
from the U. S. Army. He is the owner of
http://texasprepaidcellular.com .

Healthy Eating Tips: Test Your Food I.Q.

Healthy Eating Tips: Test Your Food I.Q.
Copyright (c) 2006 Debbie Fontana

Healthy eating tips include more than just avoiding "bad"
foods.

Did you know that some medical and scientific studies have
shown that adding certain foods to your diet may help to
prevent or ease certain medical conditions?

Of course, this isn't a prescription to start treating your
illnesses and medical conditions with food. You should
always see a doctor for medical advice and proper diagnosis
before starting any treatment plan.

But you may want to discuss with your doctor if he or she
thinks that eating certain foods may help you (or at least,
not hurt you).

Be especially careful if you take any medications because
some foods can cause adverse effects.

But with those warnings in mind, let's test your "Food I.Q."

1. Which food(s) may help with emphysema and chronic
bronchitis?

a. Onions

b. Tabasco sauce

c. Chile peppers

d. Soybeans

2. Which food(s) may help to reduce "bad" LDL cholesterol?

a. Baked beans

b. Oat bran

c. Apples

d. Grapes

3. Which foods(s) may help to relieve constipation?

a. Prune juice

b. Apples

c. Wheat bran

d. Potatoes

4. Which food(s) may help to control gout?

a. Sardines

b. Cherries

c. Organ meats

d. Mussels

5. Which food(s) may be effective in treating diarrhea?

a. Baked beans

b. Onions

c. Blueberries

d. Mushrooms

6. Which food(s) may help to prevent (though not
necessarily treat) ulcers?

a. Yogurt

b. Fresh cabbage juice

c. Broccoli

d. Grapefruit

7. Which foods may help to reduce high blood pressure?

a. Milk chocolate

b. Dark chocolate

c. White chocolate

d. Cranberries

8. Which foods may help to prevent (though not necessarily
treat) urinary tract and bladder infections?

a. Beer

b. Cranberry juice

c. Cauliflower

d. Rice

9. Which food(s) may help to prevent cavities?

a. Milk

b. Coffee

c. Tea

d. Oat bran

10. Which food(s) may help to prevent blood clots by
thinning the blood?

a. Olive oil

b. Garlic

c. Ginger

d. Cauliflower

The answers appear below the disclaimer.

Important Disclaimer: This information is presented for
educational purposes only. This isn't medical advice and
it's not a substitute for any advice or treatment from your
physician. You should always see your doctor before
starting any new diet plan for losing weight or if you have
a medical condition or illness.

Answers: 1. a, b, c. 2. a, b, c. 3. a, b, c. 4. b.
5. c. 6. a, b. 7. b. 8. b.

9. a, b, c. 10. a, b, c.

----------------------------------------------------
Want to find out more about the healthy effects of foods?
Debbie Fontana sends Special Reports about health, weight
loss, and nutrition to her subscribers. You can also
discover how Debbie used an easy and delicious diet plan to
reduce both weight and blood pressure in her I Love to
Cheat lifestyle diet. For more information and a free
subscription to her Special Reports, visit
http://www.ILoveToCheatDiet.com

8 Simple Tips on How to Get in Shape

Author: Karen Sessions

8 Simple Tips on How to Get in Shape
"No matter what I do, I just can't seem to get in shape."
Does this statement sound familiar? Do you put effort out
each week in trying to eat right and exercise, only to fall
short by the third day?

If you are constantly starting a healthy exercise and
eating program, only to let it fall by the wayside by the
middle of the week you are destroying your metabolism, and
killing any motivation you might have had.

Getting in shape is just as much as a mental approach as it
is a physical one. If you want to get in shape once and for
all you have to make some changes. Below are some tips on
how to get in shape to prevent falling off the wagon again.

Tip #1 Make a committed goal to get in shape - Goal
setting, blah, blah, blah. You may think this is an
unnecessary step and a waste of time, but NOT making a
committed goal can be your biggest reason for failure.

Tip #2 Stick to your goal - Don't keep changing your mind -
Sure, just because you have some goals written down or
outlined on your calendar doesn't mean you will get in
shape. You have to actually follow your plan.

Tip #3 Eat balanced meals - Eating balanced meals is one of
the most important aspects of getting in shape. Most people
tend to think that a can of tuna or an apple is a meal.
Wrong. A meal is a combination of a complete protein and a
carbohydrate.

Tip #4 Eat real food - Any food won't do. You should be
feeding your body quality nutrients in the form of natural
foods. Far too many people rely on processed food-like
items in boxes labeled "healthy," low-fat," low-carb," etc.
for health and weight loss. For the best quality food, eat
those that Mother Nature has provided. If you can hunt,
pick, gather, or harvest it, you can eat it. More
importantly, it would be wise to eat organic as much as
possible.

Tip #5 Don't skip meals - Many people think that in order
to get in shape they have to be in a calorie deficient
mode. While this might stand true to an extent, most people
are going about it in the wrong manner by skipping meals.

Tip #6 Don't cut the carbs - The no-carb craze is still in
high gear. Granted, lowering carbs can have an effect on
fat loss to a certain degree, but there's a certain
procedure you have to use to do it correctly to prevent
fatigue, burnout, and excess muscle loss.

Tip #7 Don't kill the Cardio - Cardio is fine, provided you
are eating the right nutrients to support it. The problem
many people have when trying to get in shape is that they
drastically cut their calories AND carbs, and then suddenly
jump on an hour of high intensity cardio a day. This is
simply as recipe for disaster because it leads to metabolic
downgrade.

Tip #8 Don't put your faith in the latest wonder drug -
People become desperate when they want to shed pounds,
build muscle, or just get in shape. This can lead you to
taking "fat burning supplements" with high promises and
disappointing results.

Conclusion Now that you have some crucial guidelines to
follow to get you on the right path and to literally get
you in shape, use them to your advantage. Nothing worth
having comes easy. So, put forth the effort and the time it
takes to get you in the best shape of your life.


----------------------------------------------------
Karen Sessions has been in the fitness industry since 1988.
She is a nationally qualified bodybuilder and holds two
personal training certifications. She has written 6 ebooks
on fitness and has helped hundreds of clients transform
their bodies. http://www.theelitephysique.com
"Use of this article is authorized provided it is
reproduced in full, and all web URLS are active hyperlinks
directed to the author"

Bodybuilding nutrition: A sound bodybuilding diet plan.

Author: Konstantinos Marangopoulos

Copyright (c) 2006 Konstantinos Marangopoulos

Beginning a new nutrition program is never easy, especially
for beginners. If you are looking to learn how to structure
your diet for building muscle and adding mass then follow
the following proven principles of proven success.

Bodybuilding nutrition does not have to be a chore as many
people think of it. You certainly do not have to starve! A
bodybuilding diet plan is very healthy, and includes all of
the major food groups, making it a complete nutrition
solution that you can incorporate into your lifestyle. A
sound nutrition plan has to include all of the essentials
for health but muscle growth as well.

Therefore, a bodybuilding diet plan has to be higher in
protein and healthy fats than most other diets. It's also
higher in energy potent carbohydrates and uses much
different types of foods than most people consume in their
normal daily eating habits. Bodybuilding diets do not
include most of junk foods and unhealthy treats such as
candy full of simple sugars, fried foods, white flour
products and alcohol. If you want to follow a healthy
lifestyle then you certainly must minimize your consumption
of these unhealthy "delights".

Here's a sample bodybuilding diet plan that will work very
well for pretty much anyone who is looking to add muscle
mass. Depending on your weight and body fat levels, you may
need to increase of decrease the amounts of foods consumed.

Meal 1
6 egg whites, 1 yolk
2 slices low fat cheese
3oz oatmeal
1 apple or banana
1 cup of low fat milk

Meal 2
6oz tuna in water
1 whole wheat bagel
1 tablespoon low fat mayo
1 tomato

Meal 3
8oz grilled chicken breast
2 baked potatoes
2 cups salad, low fat dressing

Meal 4
4oz turkey breast
2 slices whole wheat toast
2 slices low fat cheese
1 cup of low fat milk

Meal 5
8oz grilled steak
1.5 cups brown rice
2 cups salad or steamed vegetables
2 tablespoons olive oil for dressing

Meal 6
6 egg whites, 1 yolk
Half cup oatmeal
1 cup low fat milk

You can also include a daily multivitamin supplement to
ensure you are getting all of the essential micronutrients
needed for proper muscle growth and recovery.

This diet plan will provide you with all essential proteins
for muscle building, carbohydrates for ample energy &
glycogen replenishment and healthy fats for additional
calories. Try to space meals 3 hours apart and always
remembers to drink plenty of water throughout the day.


----------------------------------------------------
Kostas Marangopoulos is a natural bodybuilder, nutrition
consultant, freelance writer and editor-in-chief of
http://www.BodybuildingApplied.com , one of the best
natural bodybuilding websites on the net. His educational
background includes a Master's degree and he is also a
certified personal trainer (CPT) with the National Strength
and Conditioning Association (NSCA). Kostas' educational
and informative bodybuilding articles have been featured on
hundreds of leading websites including
http://www.NaturalMuscleBuilding.com .

Welcome

Welcome to the Health and Exercise Info Blog. You will find lots of solid info to help you lose weight and obtain better health