SLIM! Special Edition Ezine

S P E CI ALE DI TI ON

1 6 2 0 1 2 0 2 4 4 8

on the inside 5

Burning Fats-The Atkins Way

6

Lose Stomach Fat Tips

7

Weight Loss Is Not An Instant Process

9

Best Foods On How To Lose Weight Fast

10

The Difference Between Supplements And Diet Pills

11

Omega 3-Getting To The Heart Of Inflammation

12

Make It Easy To Diet

13

Selecting Accurate Pedometers Will Benefit All Walking Programs

15

3 Unconventional Ways to Get Flat Abs

16

Best Fruits for Weight Loss

on the inside 17

Healthy Eating - Get In The Habit

18

Ten Extremely Beneficial Amino Acids

20

Is Losing Weight As Easy As Drinking The Right Tea?

21

Can Eating Fish Be Dangerous?

22

Soya Protein And Weight Loss

23

Energy Drink - Is It A Real Energizer?

24

The Top 5 Foods To Avoid And Why

25

Weight Loss Tips: Exercise Is Important

26

Sleep And Fitness - They Go Hand In Hand

28

Are All Calories The Same?

39

Turmeric Medical Benefits: Do You Know What You're Missing?

30

Health Habits: Supplement Your Brain

31

Working Towards Personal Health And Fitness

V i c t o r i aSu mme r s

Burning Fats The Atkins Way When the intake of carbohydrates is more than the usual usage of taking it as an energy for the body, the

the how many grams of carbohydrates may help you out in reaching and determining the best carbohydrate level.

tendency is people would more likely to become overweight. Atkins Diet is grounded from the latter

3rd Phase: Pre-Maintenance. Here you are aimed to

idea. According to the grounds of this diet plan, a

determine the best carbohydrate-level but not aiming for

person burns up carbohydrates before actually burning

more weight loss but more of maintaining the weight that

the

you desired for.

fats.

By

minimizing

the

consumption

of

carbohydrates, it would be fast and effectual in burning up fats. When there is less carbs there it more likely to

4th Phase: Lifetime Maintenance. When you are able to

use up fats faster as energy for the body.

reach the best carbohydrate-level for maintaining the weight, here the best way is to stay at that best

What is Atkins and how does it work?

carbohydrate level and avoiding weight gain again.

As discussed from above, Atkins helps out to burn fats

Biochemistry of Atkins

quickly than the usual by cutting the amount of carbohydrate intake making it more efficient to use up

Since the body is restricted in using the carbohydrate as

fat-energy resulting to weight loss. This actual diet is

energy, it turns the body into a burning-fat machine.

divided into four phases.

When a person turns out to be a fat-burning machine, the body undergoes ketosis which burns little carbon

1st Phase: This phase is basically called Induction.

fragments formed out from burning the stored fat.

This is where you start off to adapt yourself in burning

Burning the fat stores in the body would result into an

fats instead of carbohydrates. Mainly 40 grams daily of

effective way of losing weight making it more efficient

carbohydrates containing foods are allowed to be

and fast.

eaten. Antioxidants, vitamins, minerals and fiber are well-encouraged in this phase of the diet.

By also maintaining on a low-carbohydrate diet, sugars from the carbohydrate are then regulated in the body

2nd Phase: On-going Weigh Loss stage. This is where

making it more effective in producing the right amount of

carbohydrates are introduced again to your diet in form

insulin resulting into a preventive measure of having

of vegetables and fruits. It is best to know the

diabetes.

carbohydrate-level for you to lose weight. Counting off

FU 6

Lose Stomach Fat Tips I love the beach. It is my secret hideaway and whenever I get the chance to visit the beach, I would surely drop by and have a taste of the seawater and the sea breeze. However, due to my busy schedule, I rarely have the chance to visit it more often. In addition, I gained a lot of weight by turning to food whenever I feel tired and having a sedentary routine in the office environment. Now, whenever I sit down, I could see my stomach bulging on all sides. I wanted to get rid of it but I don't have the time to devote in gym and other weight-loss classes and I am scared to try diet pills and other miracle drugs in reducing weight. I wanted something that is safe and effective. I found several tips on how to lose stomach fat and want to share it with you.

1. Include two servings of fruits or vegetables for every meal you eat. It will surely cut down on your calorie intake and unwanted fats by eating a healthier option. Because of its fiber content, it can also make you feel full.

2. Do not skip your breakfast. Never go out without having you breakfast. Remember you haven't taken anything the whole night and not taking breakfast can make you overeat. Eating a healthy breakfast would surely energize you the whole day without craving for unhealthy food.

3. Have a snack. You can still have snack in between your regular meals. Make certain though that you take a light and healthy snack like an apple, dried fruit or a slice of cheese. It can help you avoid feeling hungry before the next meal.

6. Never skip any meal. If you think that skipping a meal can help you cut down a big portion of calorie intake, you might be right in one aspect. Indeed you will not have anything so no calorie can be deposited in your body however, you have to know that the next meal will totally be converted to pure fat. And that would surely gain you more weight than losing.

7. Have plenty of water. Water is the best way to keep you full and help your stomach in the digestion process.

Furthermore, it can increase the rate of metabolism causing more fat to be burned.

4. Always eat on time. Never delay your meal time to avoid feeling very hungry and prevent you from overeating. Stick to your regular schedule of taking lunch and having dinner.

8. Chew slowly. Chewing your food in a slow way can make you feel satisfied easily. Therefore, you don't need to eat more than what is recommended.

5. You need to understand the serving of your food. No matter what you eat, you have to remember that three quarters of the total serving should comprise of vegetables, grains, fresh fruit and beans and the remaining quarter should be protein source such as lean meat or milk products that are low in fat.

9. Finally, do an exercise that targets the fat in your stomach like abdominal crunches or sit-ups. It is ideal to do this before any meal so your body will consume the fats deposited in your stomach.

FU 7

Weight Loss Is Not an Instant Process

By entering this dieting cycle, you are putting your emotions and your body on a roller coaster ride. You are filled with great hopes that you can lose weight quickly with the next diet that you attempt. This is where the instant mind set comes into place. You may feel that you are working hard at a diet and want to see results instantly. This is just not how an effective diet works.

Weight loss should not be considered an instant process. The results will begin to show once you begin to incorporate the techniques of your diet plan into your daily life. You may be thinking that you have done this. You say to yourself- I read all about the diet and followed it to the letter. This very well may be true. Allowing yourself to incorporate daily techniques into your life is different than following a meal plan or understanding a diet.

In order to incorporate techniques into your life, you have to ensure that they are in line with your body's natural needs. If your body needs protein in order to maintain healthy functions, then a diet based on eliminating meats will not work for your body. By listening to your body, you will begin to understand your body's specific needs.

It is wonderful that you want to understand how a diet works before you use it to try to lose weight. It is important to know what the diet will require of you. However, just reading about the diet is not going to inspire you to automatically start

In America there is a belief that everything

following it. Pick a few techniques and actively work on them

you attempt in life can have an instant result.

each day. Once these becomes second nature, you can pick a

It is simple to run through a drive-through

few more techniques. Working on only a few changes at a time

and instantly have dinner ready for a family.

will help you to follow a healthy diet plan in a natural way. It is

With today's technology, you can look up any

okay if you mess up every once in awhile. It happens to us all.

information you need with a few clicks of the

What is important is getting right back to it. Soon it will just

mouse. Although having instant results can

become second nature.

be a time saver, the mindset that you may have developed can hinder you in many ways. This change in your mindset has not prepared you for long term journeys such as weight loss.

In this busy world, it is normal to want things to happen instantly. Just remember to take your time when making changes in your life. Begin the process knowing that you are creating a lifestyle change and not a quick fix. Enjoy your journey towards weight loss.

Many of my articles talk about the dieting

Best Foods On How To Lose Weight Fast Before, being slim again was only a dream for me. I never thought I still have the chance to go back to my old body after being addicted to eating. I never thought being addicted to food can also bring back my body to its slim shape.

Now, I have a bigger appetite to food - bigger than I used to. You might wonder how I achieved a slimmer body by eating. It is by eating the right kind of food at the right time in a right amount.

What you eat has a big impact on how your body reacts to unwanted body fats. There are indeed foods that you should be eating in larger portions and more often and there are those that you should avoid eating. If you are concerned about losing weight, the more you should be careful in your choices of food. Here is the list of food you should be eating when you are aiming for a weight loss program.

to build cells using unwanted fatty acids. Because of this, it is better to replace your protein source with seafood rather than continue eating red meat 3. Green spinach can give you several vitamins and nutrients such as folic acid, beta-carotene, ascorbic acid and protein. Moreover, spinach is a very cheap vegetable

that

you

can

find

in

the

grocery.

Furthermore, you can consume it cooked or raw. You can prepare it in different ways like steamed or sautĂŠed.

4. Olive

oil

has

unsaturated

fat

and

contains

antioxidants, vitamin E and beta-carotene. It may contain a considerable amount of calorie but if you mix it with spinach, garlic herb and a squeeze of lemon juice, you will still have a meal with less than

1. Wholegrain bread contains a lot of nutritional value. Much importantly, it can provide you the needed carbohydrate intake which is ideal for your body. It is not true to get rid of carbohydrates in your daily diet, instead, you are only recommended to lessen the intake. Wholegrain bread contains lesser carbohydrates but it can supply the energy your body needs and can make you feel full for a longer period of time.

2. Seafood intake per week should be at least three portions. They have reduced amount of fat and provides protein that is the building block of your body that you usually get from meat. The good thing about seafood such as fishes, they have the omega 3 fat which is healthy for the body.

The absence of such may prompt the body

one hundred and fifty-calorie content. It is healthy enough to energize you.

5. Two grapefruit can give only forty calories and tons of lycopene,

ascorbic

acid,

potassium

and

beta-

carotene. You can add this in your salad or a perfect choice for breakfast. It can improve the quality of your diet plan in a very beneficial way.

6. Eating a variety of good food can certainly help you lose a considerable amount of weight. Just ensure though that you can sustain it even after reaching the ideal weight you aimed for yourself. Aside from achieving a slimmer body, the other advantage of dieting is creating a beneficial eating habit for a healthier body.

FU 10

The Difference Between Supplements and Diet Pills situation where the need of a potassium supplement would arise can be found if you easily get fatigued when exercising. Taking a potassium supplement on its own however will not give you energy, it only helps deliver more energy to you when you eat something like a... what's a good snack when exercising... a granola bar. When you take a break to get a bit of energy from your granola bar, you will find that little snack gives you much more to go on with the aid of a potassium supplement.

What is the difference between supplements and diet pills? It's true that they are very alike; that's probably why many people think that they are even the same thing! But, the benefits of each are distinct enough to be categorized as separate aids to dieting. The thing that remains the same for both of them is that they each contribute to the effectiveness of your weight loss, but differ in functionality (why they are taken).

Let's begin explaining the difference between supplements and diet pills by describing what a supplement is and what it's for. Supplements can be taken as a liquid (mixed in with a beverage), a capsule (to be swallowed as a pill) or a powder. The reason you would take a supplement is to boost a particular vitamin or mineral in your body that is deficient, and to support your body with certain things it needs to function, that your body may not be producing enough of naturally. For instance, let's look at the most common vitamin calcium. The natural properties of this vitamin specialize in muscle growth. Now, if you find that you exercise very often, but fail to see much change in your muscle size, it is possible that your body suffers from slight calcium deficiency. In this case, you would take a calcium supplement to make up for your lower calcium levels. Doing so will boost the calcium in your body to its proper levels, helping you to get more out of your workouts and begin to see muscle growth at a faster rate.

For another example, I'll suggest potassium (the mineral that holds the number 3 spot of importance and amount in your body). The sole function of potassium is to regulate digestion and is what is burned to extract energy from the food you eat by converting certain elements. A

After those two examples of supplements, let's move on to explaining what a diet pill is so you can easily see the difference between supplements and diet pills.

Diet pills (as well as supplements) are completely safe to take, and utilize natural elements to trigger certain responses in your body. The effects of taking a diet pill are much more practical and can be easily felt, rather than the subtle 'boosters' that supplements are. Still, both are important and vital to an effective and healthy weight loss. The different effects of a diet pill are many, where almost any weight loss aid you need can be found in a different diet pill. For example, if you are dieting and are at a point where you cannot eat anything or are allowed to eat very little, just as there's always 'an app for that', there is a diet pill for that. You can find appetite suppressant diet pills that simply relieve you of that stinging emptiness in your stomach so that you can pass through those hungry nights without so much as a belly grumble. It essentially tricks your body into thinking that you have just had a full meal by providing all the right vitamins and minerals to your body that it asks for when hungry. It costs you next to no calories, but don't tell your stomach that. You may have heard about this other popular diet pill, one that increases your fat-burning capabilities when exercising.

There are many different supplements and diet pills out there that you can find that will tailor to your personal needs while you lose weight. Remember that they are safe to take, and only make your difficult task of losing weight more bearable. Once again, supplements are vitamin and mineral boosters, and diet pills provide more practical effects on your body to aid in losing weight. So now that you are aware of the difference between supplements and diet pills, you can use your new awareness to benefit from these great tools that help you lose weight faster and more easily that ever!

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Omega 3 - Getting To The Heart Of Inflammation When we think of inflammation, we generally tend to associate it with the pain and swelling after a sprain or injury.

But inflammation is far more serious than that.

In fact inflammation is becoming one of the leading causes of death and inflammation can be found in virtually any part or organ of the body.

And although inflammation is an essential body process which protects us from invading bacteria and viruses and also aids the healing process, inflammation which is out of control can, and will, kill us.

So Why Is Inflammation Getting Out Of Control?

Inflammation is caused by the body itself.

We produce inflammatory chemicals all the time. If we are injured or we catch a cold then these chemicals go to work to protect us against invasion and to heal the injured site.

The body also produces anti-inflammatory chemicals which keep the inflammatory chemicals in check so that they do not run rampant within the body.

The body uses Omega 6 to produce inflammatory chemicals and omega 3 to produce antiinflammatory chemicals.

So How Does Omega 3 Combat Heart Inflammation?

The problem starts when we do not provide the body with enough omega 3 to keep the omega 6 in check.

If we eat too much omega 6 and not enough omega 3, then the amount of inflammatory chemicals outweighs the amount of anti-inflammatory chemicals.

These inflammatory chemicals run around causing havoc - causing inflammation where there is no injury - and this can harm us and even kill us if that inflammation happens to manifest within the heart.

In a study published in the "The Journal of Nutritional Biochemistry", entitled "Mechanisms Underlying Omega-3 PUFA Cardioprotective Effects"scientists showed that consumption of omega 3 provided benefits for both primary and secondary prevention of cardiovascular disease.

The study also suggested that omega 3s also inhibit inflammatory signals in the nervous system, reducing and regulating omega 6 fatty acids.

Why Has The Diet Changed And How Can We Restore The Balance?

Our diets have changed drastically over the past 100 years or so.

The industrial age has brought with it fried foods, fast foods, refined sugars and flour and a host of other goodies.

Sources of omega 6 include baked goods, refined sugars, flours, cooking oils, and most of those goodies we secretly look forward to but which we know are no good for us.

Omega 3 on the other hand is essentially found in some nuts and flaxseed oil and fatty fish.

The good news is however that the industrial age also brought with it manufacturing and you can now buy a relatively cost effective omega 3 supplement to restore the balance between omega 6 and omega 3.

Omega 3 supplements made from Salmon and Tuna and manufactured in their natural triglyceride form will allow you to increase your omega 3 intake without any hard work on your part at all.

Make It Easy to

Willpower is a finite, limited resource. It's controlled by the prefrontal cortex part of the brain that also has a lot on its plate to look after. Including, keeping you focused, problems solving and short-term memory. So when it comes to dieting it is easy to become overwhelmed as if we are tired or this part of us is taxed to the maximum, those easy comfort foods become irresistible, especially in the office environment.

Thinking like an engineer for a second, if we are building a process we put multiple strategies in place to ensure that the process runs smoothly with minimal hiccups.

We will refer to these as layers: Layer 1: Reduce the hunger signals It is easy to reduce the likelihood of reaching for a snack if you are already satiated. So ensure that you don't miss major meal breaks and drink lots of water.

If you aren't hungry those sweet treats are so much easier to avoid.

Layer 2: Make it easy to eat the right thing Stock your local areas with sensible snacks so if you do slip you won't fall far. A healthy snack plan such as small quantities of nuts can take the edge off cravings. If you are hungry and before you eat anything, drink a glass or two of water. Thirst is a hunger trigger signal and can fill the stomach so that your satiation level is reached earlier and you stop eating.

Layer 3: Listen to your body No matter what diet you take. Ensure that you listen to your body. Chances are that if you feel full at the conclusion of a meal 10 minutes later you will feel overfull. Use this to recognize and understand your body's signals. Remember that if you are no longer hungry. Stop eating!

IF you are nearly full put down your fork and drink some water. This should top you up to completion without bloating. Your body has a complex set of hunger signals that can be tricked into being satisfied without resorting to high energy snacks. The desk job diet can help you to understand these signals and develop strategies to beat them.

Layer 4: If you slip get back on the wagon Do you have smoker friends who say that they will quit smoking at some future date? I.e. New Years, birthdays, the day they start a new job. Inevitably the day roles around and they try for a bit and go right back to smoking. The secret to willpower is to keep trying. If you slip up, that's okay.

Willpower is a muscle that needs to be exercised to grow.

Every time to exercise it you get a little better at it.

Layer 5: Distract Yourself: Folks who are better at resisting a temptation are often just better at getting their minds off of it. Some implications: Don't let yourself sit and wonder about how much you hate going for a run or how much you'd really love an ice cream.

Walk away from trouble spots like bakery counters or vending machines! Have a favorite fantasy or visualization you can turn to for distraction when tempted to take the low road, The ole alcoholics axiom stands true too if you don't want to slip don't go where its slippery!

Article Source: http://EzineArticles.com/6829153

Selecting Accurate Pedometers Will Benefit All Walking Programs Walking is one of the most popular and healthy forms of exercise. Many experts recommend using pedometers, or step counters, to measure your progress and motivate you. Most experts, however, do not expand on that recommendation and assume you will find something that works for you. Finding the perfect pedometer is easy if you know how to evaluate the reliability, accuracy and convenience of the many pedometers available. These guidelines will help you make that decision.

Reliability. Historically, step counters have been available for several hundred years. Thomas Jefferson introduced a mechanical model to America after his trip to France in the late eighteenth century. These early devices were noisy, error prone, spring activated or gravity dependent devices with very short lives. Many inexpensive pedometers still use these mechanisms. Fortunately, the digital age has produced a new generation of pedometers that use silent piezoelectric sensors. These sensors function very much like the biologic sensors found within the bones, tendons and collagen of your own body. They respond to movement as well as to the speed of movement and are sometimes called accelerometers for these reasons. These precision sensors disregard false movements, such as shifting your weight between your feet, from actual steps. Most importantly, because they are activated by movement instead of gravity, piezoelectric pedometers function effectively for walkers of all ages, abilities and body builds.

Accuracy. By design, piezoelectric pedometers are incredibly accurate. However, this technology is of limited benefit if you cannot change the factory settings to your own personal values. In other words, the use of the manufacturer's default settings will result in estimates not measurements. For example, you must be able to enter your stride length and weight. Stride length is dependent upon your height, your gait and your speed. Your stride length multiplied by the number of steps taken equals your distance traveled. You must also be able to input your weight or you will not be able to measure the actual calories you used during your walk. Better pedometers allow you to program this personal information so you can determine your individual distance and calorie measurements.

Convenience. Ergonomic, durable pedometers are a pleasure to wear and use. Screens that are easy to read in both bright and low light conditions mean you do not need to stop walking to check your progress. An integrated clock with a stopwatch simplifies workouts since you have less equipment to wear.

Another useful feature is a backup function that retains cumulative steps, distance and calories until you decide to zero out the values. This is very helpful for recording your progress.

Research indicates that if you add many more options than these, the pedometers become unwieldy and begin to lose accuracy.

Walking is a natural, comfortable and effective way to increase your fitness level. Technological innovations have made accurate and affordable pedometers a useful addition to any walking program. Knowing how to evaluate a pedometer is the first step on the path to a more active lifestyle. You can purchase programmable piezoelectric pedometers for less than the cost of a good pair of walking shoes. This investment in your health will yield excellent returns for many years.

FU 15

ARE YOU ALWAYS STRUGGLING TO FIND WAYS TO GET FLAT ABS? IF YES, YOU ARE NOT ALONE.

3 Unconventional Ways to Get Flat Abs As a fitness professional, I hear the question of how to get flat abs all the time. It's one of our most desired goals when it comes to fitness and health. We have the right to want to get those nice abs, everybody does. The cool thing is, we all have a nice set of abs sitting under the belly fat we carry.

I'm going to share with you three ways to get flat abs.

These techniques work if you apply them. Remember, you will achieve your goals if you have an action plan and take the action from that plan.

The first way to get flat abs is to start doing fat burning cardio. How do you do fat burning cardio you may ask.

You want to work on getting your heart rate up to about 60 percent maximum and maintain that rate.

Just a nice long cardio session at a lower spiked heart rate will burn fat, especially around your mid section.

The second way to get flatten your belly is to start eating fats! Yes, I said it, eat fats. I do not mean the fast food foods, but the healthy fats. What do you mean healthy fats you may ask? I mean Omega 3,6,9s. You can find these fats in fresh fish, avocados, almonds or Omega supplements like flax seed oil and fish oil.

Article Source: http://EzineArticles.com/6825939

The third way to get to get a flat stomach is to start cutting out acidic foods from you diet. Some studies have shown that acidic foods cause you to gain fat.

The studies have shown that fat is an acid buffer and protects your body from the harmful acids from the foods. Start eating alkaline rich foods like cucumbers, avocados and fresh spinach. Raw foods that are green are usually alkaline. Acidic foods are foods like soda, candy, hamburgers, coffee, sugary drinks and pasta just to name a few. You want to balance your body's pH and by doing that you should see the fat melt. I try to keep my diet about 75 percent alkaline and 25 percent non alkaline foods and tend to see awesome results from that balance. Remember, these are just studies, but I have seen awesome results with my clients, myself and have read a lot of great stories on others who live a mostly alkaline lifestyle.

So when it comes to ways to get flat abs there are a lot out there. Take the baby step approach when working towards your goals, do not overwhelm yourself. The main thing is to keep this process simple and try not to get confused with the hype on ways to get flat abs.

FU 16

Best Fruits for Weight Loss Getting fit and healthy is difficult for people who live unhealthy lifestyles and are therefore over weight. Losing weight isn't just a matter of eating healthily, it's a matter of breaking the habits of a lifetime. People who normally eat fatty foods often say they don't like more healthier foods because they don't taste nice or they aren't used to them.

Well you don't need to overhaul your diet to start losing weight, sometimes it is just tiny changes that will have dramatic effects. Changes such as adding a few foods to your diet, and also taking away a few foods, just as long as you are adding and taking away the right foods.

One of the best types of food to add to your diet are fruits, the best two fruits are bananas and apples. They are extremely versatile fruits, that can eaten alone raw or used in a variety of different ways.

There's nothing easier than simply grabbing a raw banana or apple and putting it in your pocket or in your bag. It's a great source of energy, it's healthy, it's cheap and it won't have a harmful effect on your body. You couldn't do that with a plate of chips or a cheeseburger.

If you're not the sort of person who likes to eat bananas or apples raw then you can simply add them to existing meals, it really isn't as hard as it sounds. If you're a fan of cereals in the morning or any time of the day, then why not chop up a banana, apple or both and then add it to your cereal?

It makes it much healthier, it will fill you up more so you'll less inclined to snack and you might even enjoy it more. If nothing of things apply to you then at least it's a great way to boost your five a day.

Another great way to enjoy fruits without eating them raw is to include them in smoothies or juices. Smoothies and juices are extremely popular because they blend in lots of things, so if you don't particularly like the taste of one element then the taste won't be too strong, as it will be mixed will lots of other things.

Try mixing bananas and apples with milk, yoghurt, honey or even different flavours of jam.

It's a great way to refresh, start the say or just relax.

Healthy Eating - Get in the Habit Do you have the right attitude to food?

'You are what you eat' but our eating habits are just as important as the food choices we make in achieving and maintaining health. An old saying 'Worry and hurry are enemies of digestive health' are truer today than ever before. In order to truly benefit from the dietary changes we make, it is important to adopt healthy eating habits.

Top tips for healthy eating habits: Get Cooking...

Prepare as many meals yourself as possible.

Chopping, preparing and simmering food creates incredible aromas.

It doesn't only make your kitchen smell lovely; it also kicks off the secretion of digestive enzymes which are essential for complete digestion of macronutrients.

Touching, tasting and smelling food before you eat it will prepare the body for digestion, prevent overeating and improve your psychological relationship with food.

Be clever about preparation Fruit Heart Shop for fresh food regularly and keep your pantry stocked with good staples to make it easier to eat a healthy diet. Whenever you cook or prepare food, make double and freeze in individual containers for future meals. When preparing dinner make lunch at the same time to save time. The best preparation is knowledge about healthy food options - a well informed choice will be the healthiest choice.

Eat regularly Eat at least every 4-5 hours. Our bodies need regular fuel to maintain blood sugar levels & metabolism but enough time to complete digestion before more food is eaten. Avoid skipping meals by having balanced snacks on hand for busy times. Hunger is a sign of low blood sugar and will lead to poor food choices & overeating if ignored.

Avoid overeating Overeating occurs when we skip meals, eat too quickly or don't satisfy our taste buds.

Overeating stresses the liver and the digestive tract. Our digestive fire is at its peak around noon, a time that is most efficient at converting food into energy rather than storing it as fat.

Be ready to eat Ask yourself how hungry you are before and after each meal. Take 5 minutes to relax before a meal if you feel stressed. Do not eat your meal in front of the computer or while working.

Stop eating when you are almost full, to gauge whether you need any more. It takes approximately 20 minutes for our brains to receive the signal of satisfaction, produced by gut hormones, during a meal.

Drink plenty of water Drink at least 2 litres (8 glasses) of water between meals each day. This can include herbal teas as well as diluted fruit juices. Try and avoid drinking excessively during a meal as this can reduce enzyme activity. A good alternative to water can be Green Tea or Cherry Active which is high in its ORAC values.

Chew Digestion begins in the mouth with chewing and the secretion of enzymes. Eating quickly increases the amount of air and the size of food swallowed. This will lead to inadequate digestion and an increase in gas production Go 50% raw Have half of your vegetables and fruit intake raw (e.g. salads) unless otherwise stated by your healthcare practitioner. Fruit and vegetables contain enzymes which aid digestion, so aim to eat some with every meal.

Exercise Aim for at least three or four times a week.

Exercise works the diaphragm, which massages the intestines and thereby improves digestion. It also regulates appetite, blood sugar control and metabolism.

Treat yourself occasionally Be healthy 90% of the time and treat yourself 10% of the time and eat whatever you desire.

Eat positively Good habits can easily be established with a little effort and a positive frame of mind. A balanced healthy diet doesn't have to be boring, bland, time consuming or expensive. Take back the control of your diet and health by making your own choices and stop allowing industry to dictate what you eat. And remember, food should be prepared, and eaten, with joy!

Ten Extremely Beneficial Amino Acids Amino acids are essential for all organs, systems, and functions of the body to thrive. Some benefits of amino acids include increased stamina, muscular growth and faster recovery, reduce mental fatigue, and overall increased bodily function. There are however 10 amino acids that have been clinically shown to be extremely beneficial to one's health and physical performance.

Arginine Research has shown that this amino acid promotes wound healing, liver regeneration, the release of growth hormone, and overall improved immune functionality. Some studies also suggest that arginine promotes the production of nitric oxide in the blood but has not been completely validated.

Glucosamine Glucosamine may be useful in treating conditions such as osteoarthritis or degenerative joint disease. This assumption is made due to the fact that connective tissue is largely composed of the amino acid glucosamine. Studies have also shown that glucosamine may have a protective effect against joint damage as well.

Glycine Glycine has been shown to play an essential role in maintaining a healthy prostate because it helps trigger the release of oxygen as well as providing the required nutrients to support a strong immune system.

It is also required by the body to support the central nervous system.

Alanine Alanine plays an important role in providing a source of energy for muscle tissue, the central nervous system, and the brain. It also helps metabolize sugars and organic acids helping to stabilize blood glucose levels.

Serine Serine is essential for the breakdown of fats and fatty acids, muscle growth, and proper immune function; although, too much serine may suppress the immune system.

Taurine Supplementing with taurine has been shown to improve cardiac and respiratory function in those who have congestive heart failure. This may be a result of taurine functioning in the brain and heart tissue to help stabilize cell membranes.

Leucine Leucine has been shown to enhance muscle recovery, skin production, and bone density. In fact, many individuals who have recently have had a surgical procedure done, are recommended to take leucine to lower blood sugar levels and increase growth hormone production.

Proline Proline has been shown to improve the texture the skin and increase joint and tendon functionality. When taken with vitamin C, this amino acid is far more beneficial and helps to strengthen the heart muscles.

Tyrosine Tyrosine has been shown to be used to produce thyroxin (a major hormone), which helps to regulate growth, skin and mental health, and metabolic rate. This amino acid has also been shown to help treat anxiety, headaches, and certain allergies.

Histidine Studies show that this amino acid may be helpful in treating rheumatoid arthritis, anemia, ulcers, and allergies.

Eating a moderately healthy diet will provide many the amino acids you need, but it is always beneficial to supplement with some amino acids specific to one's needs.

Is Losing Weight As Easy As Drinking The Right Tea? There are a bunch of green tea sales pages online that would have you believe that this statement is true. Is it? What does your common sense tell you? A compound in green tea is said to speed up your metabolism, but is it enough for you to keep your same eating habits and still lose weight? Let's take a closer look at this tea.

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Epigallocatechin gallate (EGCG) Um, epi-what? EGCG is the compound in green tea that is reported to have an effect on the metabolism. This is why drinking the tea is supposed to aid in weight loss. The problem is that the effect is so minute that it would take a LOT of tea to have any visible effect.

Should I just drink a lot of green tea then?

The problem with too much tea, is that too much of anything isn't good. Green tea contains caffeine (about 1/3 as much as coffee). Caffeine can be addicting and too much can cause adverse health effects (heart rate, calcium imbalance, behavioral effects, sleep disorders etc). Not only that but tea also contains fluoride and aluminum, which are toxic.

I thought green tea had other health benefits, you're saying too much is toxic?

Repeat: Too much of a good thing is not a good thing! Don't OD on tea because it has advertised health benefits. A lot of the studies that are done on green tea, are actually done using isolated compounds from the tea, not the tea itself. That's not to say that it doesn't have some beneficial compounds in it. In fact some sources report it has higher levels of flavenoids (anti-oxidants) than some fruits and vegetables. The take home message? Drinking a cup or two a day is not going to hurt you, but it's probably not going to work miracles on you either.

My friend told me about green tea extract, is that better?

When you take an extract, you are just taking a concentrated form of whatever the original product was. So you are going to get the good stuff and the bad stuff too. There are reports that the extract can help things like cholesterol and increase the rate of fat burning. I'm not going to recommend against it, but use it responsibly.

Green tea is definitely not bad for you, but it's the salespeople that have taken it a bit out of proportion; it is not a miracle cure-all. Enjoy a cup at breakfast or mid-day, but don't drink it before bed or you might be up all night contemplating the meaning of life. If you are serious about losing weight, accept that your dietary habits are going to have to change. It's going to take a bit of effort on your part, and that's OK!

CAN EATING FISH BE DANGEROUS? We know that fish contain mercury that affects the nervous system -- that's the bad side. On the good side, experts say that fish is rich in essential fatty acid content, which protects our brain. Find out what quantity does not harm your health!

Too large of doses of mercury is toxic to the Warning to pregnant women and young children Article Source: http://EzineArticles.com/6832214 brain, heart and nervous system. In particular, Both pregnant women and children are more susceptible to the pregnant or nursing women should be very toxic effects of mercury, so it is important to have a moderate careful about eating fish, because mercury consumption of less contaminated fish species. prevents fetal neurological development.

On the other hand, numerous studies talk about high content of omega-3 fatty acids found in fish and meat that help develop the brain, improve memory, protect the heart, the fight against rheumatoid arthritis and cancer.

Therefore, experts have concluded that it is not recommended to give up all types of fish, but only to those that contain large amounts of mercury or other contaminants.

At least two servings per week --- that is both the World Health Organization's recommendation and the Food and Drug Administration (FDA).

The Food and Drug Administration (FDA) has set safety recommendations on fish consumption. According to these indications, it is recommended not to exceed 340 grams of fish per week, but depending on the weight of each of us is likely that this amount be slightly lower or higher. Also, the American Heart Association says healthy adults can safely consume up to 400 grams of fish weekly.

Evidence indicates that if a woman has a balanced diet in omega 3 fatty acids before becoming pregnant and during pregnancy, fetal brain develops better and has a low risk of suffering from postpartum depression, and heart and bones develop in harmony.

If you are pregnant, avoid eating the following fish that are high in mercury: * Shark; * Swordfish; * Royal mackerel; * Tile fish; * Tuna; * Greenland; * Pike.

Experts' advice 1. Choose fish species high in omega 3 fatty acids and low in contaminants. The best sources are salmon (wild, would be preferable), mackerel (mackerel but not royal), herring, sardines, mussels, oysters, anchovies and trout; 2. Eat a variety of fish species not limit yourself to one; 3. You can choose canned light instead of white tuna that contains three times more mercury While the 'mercury' sounds scary, if done correctly, you can still partake in eating fish!

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FU 22

Soya Protein and Weight Loss Soya protein is not only a low fat, low Carbohydrate source of whole protein but may also promotes weight loss when compared with other protein sources.

In a double blind trial by Professor Forsythe WA named Soy Protein, thyroid regulation and cholesterol metabolism. In the trial some Soya products, which include Soya protein isolate, had a positive effect of the thyroid and therefore increasing the metabolic rate in the participants taking the product, whereas no change was found in the group taking the placebo.

In another study weight loss Adviser Dr. Steven Heymsfield took 40 people and 50% went on a low calorie diet and 50% supplemented with Soya protein shakes, and at the end of the trail the 20 participants taking the Soya Protein Shakes had lost more weight than those on the calorie controlled diet. This quite an amazing find as despite on part of the trial following what is classically the way to lose weight, the ones who simply took soya powder shakes lost more weight.

Other trials such as the one run by Tulane University School of Public Health showed other benefits of adding soya protein to the diet such as stroke risk reduction and blood pressure lowering qualities. This generally shows how effective and healthy soya can be. From weight loss to stroke reduction, soya seems to be a great addition to the diet.

Countries that have historically had soya as part of their diet have higher life expectancies than those that don't, for example Japan and China. Japan has a higher life expectancy than both the United States of America and the United Kingdom. There are a number of factors that can control this, and one single product cannot be responsible for an entire nation, but diet can hold a major factor in determining life expectancy.

Protein has been viewed for many years as a good source of energy for those who want to lose or maintain weight especially when training. There are three main reasons for this; one being that Protein is the slowest digesting of all sources of calories, therefore does not cause a spike in glucose and takes more calories to digest. Two, protein has a stimulatory effect on the thyroid and three, protein helps stop muscle catabolism caused by the body breaking down muscle to be used as fuel during exercise.

So supplementing with extra protein can help lose weight and if that protein is soya protein there is evidence that this will help even more.

Energy Drink - Is It a Real Energizer?

People often rely on food, drink and medicines to increase the level of energy or stamina in body. Studying at night to do well in exams next day or working overnight to prepare presentation for office meeting- for all reasons, energy drinks have become a quick means to revitalize body. Available in various flavors, many youngsters prefer to have them for to give fast relief to body and mind.

Any energy drink contains stimulants and minerals that help in replenishment of lost energy while on work. When four or five gulps flow down the throat, there is fast recharge of energy. Stimulants like caffeine, minerals like calcium and phosphorus and vitamins with added amounts of sugar and herbs make it a rich combination drink.

One of the effective stimulants used is caffeine which is at least three times more than what is used in cola or a regular cup of coffee or tea. Glucose is used as a sweetener to increase the level of energy and reduce tiredness. Few brands often use ginseng as stimulant.

However, such drinks have now become a source of addiction like narcotics. Even on small loss of stamina, people have made them a part of their diet. Having excess cans of energy drinks can cause multiple health problems. Nervousness, irritation, dyspepsia, abnormal heart beats and excessive urination along with convulsions can make a man a complete slave of medicines.

A mixture of alcohol and drinks can either cause severe depression or severe dehydration. In young kids, these drinks might cause nausea, vomiting and restlessness. Young kids and children are prohibited from drinking because of its stimulant nature. Elders and people having history of enzymes or kidney problems should also stay away from it. The people suffering from heart ailments, hypertension, diabetes and obesity are also advised against having it.

It is also important to use branded drinks only as far as possible. There have been cases where local or country made drinks have proved disaster to human body. Such drinks often contain contaminants and low quality ingredients that damage the internal structure of human body.

Energy drinks are often believed to be easy way out for freeing body from exhaustion. Making excessive use of drinks is very harmful as it's likely that they disturb the natural tolerance level of human body. The level of sustaining any type of mental or physical stress gets reduced making user more lethargic. For rejuvenation, a gulp becomes a necessity.

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FU 24

There are many temptations all around us with food being one of the guiltiest! In today's society we are surrounded by foods packed with salt, sugar and fat that are often processed to breaking point. "Guilty pleasures" is a term often used and for the following 5 foods they have all been summoned to the identity parade we are going to be looking at here.

The Top 5 Foods to Avoid and Why Food number one please identify yourself!

Doughnuts these fellows are covered in sugar to start and some even have jam crammed into them, again more sugar content. The refined sugar is fried in refined oil to add to the mixture.

Being dipped in batter and fried is bad enough but when you have a food that is already high in sugar and fat content then that makes it a triple whammy!

Be wary of fruits served up like this too as they are likely to be covered in sugary syrup first like a 'banana fritter'.

Stop playing with the free toy food number four and step forward!

They upset your blood sugar balance by giving you a quick high followed by a low, purely down to the vast amount of sugar in such a short space of time. The doughnut also has an addictive quality that makes it just that much harder to resist. That is one of the reasons why they are sold quite often in a box of 6 or more!

Ok food number two please step forward Processed meats You are charged with being an "unhealthy mystery".

Only the few people actually know what is contained within these meats and they have probably been sworn to secrecy! The meats that come from a can and are unrecognizable (most if not all!) are not going to be great for your body - just think about all the processing changes that they have gone through in order to look that way in the first place!

Try to steer clear or cut down on sausages and salamis too - in particular cheap versions as these contain all the unwanted bits that have been mixed up with salt and fat too - imagine all the heads, legs, toes and 'other bits' contained within!

Chicken nuggets The bastion of the fast food restaurant - the humble yet sneaky chicken nugget!

This little chap only has a small percentage of content (and most of that is bulked up with a sawdust type filling) because most of it is the outer casing and to top it off it is usually fried too - the smaller surface area that the nugget has, enables it to soak up more fat per nugget, than say just one large chicken fillet. Making it a particularly unhealthy choice of chicken.

Last but not least, please step forward number five Pork scratchings Whether you like pork or not, pork scratchings can be very tempting!

Heavy, very very hard, fatty, deep fried and doused in salt - need I say more!

Ask people in a dentist's waiting room what caused them to make a visit and you may just find some pork scratching victims there!

It's your turn food number three Fried desserts On the night of.....You were seen being consumed by........ Well it says it all in the name really!

So there you have it 5 suspects have been identified and their individual cases put forward for you to determine the outcome.

The choice is yours.

Trying to make the World a better place and taking responsibility. An optimist. Positive thinking.

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Weight Loss Tips: Exercise Is Important This is one of those weight loss tips that everybody knows about but which they tend to forget when they are trying to actually lose weight; however, if you are going to be successful with any weight loss program you are going to have to include exercise as part of your routine.

Combined with proper eating habits exercise can be more effective than any of the fast weight loss diets that are on the market and can help you to shed the pounds quickly.

The reason that you need to include exercise in your weight loss plan is that it will increase the number of calories that you burn. There is no great mystery to losing weight, despite what some of the experts hawking diet plans may tell you. Losing weight is simply about expending more calories than you consume, since exercise increases the number of calories that you burn it will make weight loss easier. It will also make it much easier to stick to your diet since it won't have to be as restrictive if you are burning more calories.

Knowing that we need to exercise to lose weight is all well and good but it still leaves the question of what kind of exercise? The answer is it doesn't matter. This is another area where the people selling weight loss tips and other diet programs make things seem a lot more complicated than it needs to be. Certainly there are some exercises that will burn more calories than others, it shouldn't be too hard to figure out which they are, it's the ones that make you work the hardest.

However it really doesn't matter what you do as long as you are active and moving you are burning calories. The best exercise is the one that you enjoy enough to keep doing.

While exercise is important for weight loss it is important that you keep in mind that it has to be done in conjunction with proper diet. There are a lot of people who hate to diet so they try to lose the pounds with just exercise; this rarely works. Again it comes down to burning more calories than you eat, if you have poor eating habits it is very hard to burn enough calories with exercise to offset this. A combination of diet and exercise both done in moderation so that you can stick with them for the long term is the best way to lose weight.

These are just a few of the many weight loss tips that you can use to help you shed the pounds.

If you want to take the weight off quickly then it is important that you learn how to use fast weight loss diets in the proper way so that you can get the maximum benefit out of them

SLEEP AND FITNESS - THEY GO HAND IN HAND Most often individuals that are on an exercise program will pay a great deal of attention to the type of exercise regime that they are going to follow.

They do a great deal of planning and tracking of their results. What many of them tend to forget is that sleep is also a very important part of fitness.

Just as important in fact as the diet.

To begin with, you are going to need the energy that exercises demands. If you are exercising because of being overweight than there is a much higher risk of difficulty for you because of the extra weight and your energy level is insufficient. This is where having adequate sleep is beneficial to you.

When you are tired you are lacking energy and then combined with the extra weight you are just compounding the problem. The risk here is that you are not going to be able to put the effort into your exercise program to get the best of what it has to offer you.

Another problem that you will run into is because of the fatigue that is coming from your exercise you are most likely going to give up after a short period. As you progress in your exercise, keep a close watch on your sleep routine. You are going to find that in time you are going to sleep far better and get more benefit from the sleep that you do get and you are going to find that your energy level increases significantly.

If you are having problems, sleeping it is a good idea to try to identify what the issues are.

Perhaps you are snacking too close to going to bed. Alternatively, you may be taking caffeine such as coffee or chocolate which could be one of the reasons for your sleeplessness.

You really need to determine just how much sleep you need. If you are waking up in the morning feeling exhausted as if you really haven't had much sleep then you need to consider a couple of things. One did you go to bed early enough and get enough hours of rest. Alternatively, is there a possibility that your sleep was broken during the evening? It is important that you identify what the problem is.

Ideally, you should also have a good physical checkup to ensure that your tiredness is not coming from something that is unrelated to lack of sleep or overweight issues. If you can set yourself a pattern of going to bed at the same time every night and rising at the same time your body will adjust to this and usually will conform much easier to following good sleep patterns.

ARE ALL CALORIES THE SAME? But if that food doesn't add anything back to your body, then it leaves you in a state of having less nutrition than you did before you ate it.

On the contrary, fresh organic whole foods are loaded with nutrients. Often times they are also loaded with the enzymes that your body uses to digest that particular food.

Many people focus mostly on calorie counting when they are trying to lose weight. But the fact is that focusing too much on that single aspect of nutrition can do more harm than good.

Why? Because not all calories are created equal.

Now, in the literal sense, a calorie is just a measurement of energy. So yes, a calorie is a calorie.

Our bodies use the energy that is stored in those calories to perform vital functions. And an excess of calories that we don't use gets stored as fat.

So yes, it is important to be aware of the calorie content to some degree. But it becomes less and less important as the quality of the food we are eating increases.

The important distinction that I want you to make in your mind is that the nutrient quality and density of the food you are eating makes a huge difference whether the food will add nutrients to your body, or take them away. And also whether or not you gain or lose fat.

When a food is totally void of nutrition, such as most fast food and processed foods in the middle of the grocery store, your body needs to draw from its own nutrient and energy stores to break that food down.

In this situation, the food you are eating is adding nutrients back into your body.

And that is the way food is supposed to work. It is supposed to nourish you. Not deplete you.

To take this example a level deeper, consider the fact that many foods contain large concentrations of nutrients that are vital to support various processes in the body. The processes range from supporting immune function, to detoxification, to supporting the structure and function of various organs.

If you are eating foods that require your body to work even harder without supplying it with the necessary nutrients to support the repair and maintenance of itself, you are putting yourself on the fast track to healthy problems.

By eating foods that are more nutrient dense, you can focus less on calorie counting and still improve your over all health.

FU 29

Turmeric Medical Benefits: Do You Know What You're Missing?

You're right to be interested in turmeric medical benefits. This spice is a hot topic in today's medical world and with good reason. Traditional Indian and Chinese medicine have used it since 600 B.C. as everything from a disinfectant to a digestion cure.

In Western medicine, turmeric is studied in hospitals around the country for its role in reducing inflammation, protecting against cancer and a host of other medical benefits.

A Powerful Anti-Inflammatory You probably know about the dangers of chronic inflammation. Left unchecked it can lead to heart disease, arthritis and virtually every other serious disease.

While some inflammation is necessary-after all, it's your bodies' defense system--chronic inflammation is a sign that your immune system is out of control.

At least one prominent doctor recommends turmeric as the best natural anti-inflammatory available.

An Italian study found osteoarthritis patients who took turmeric supplements experienced a "significant reduction" in pain. Other studies have found it can be as effective as a cortisone shot at pain relief and experience less morning stiffness because of it.

The reason it's such an effective anti-inflammatory is because it's a Cox-2 inhibitor just like Celebrex and Vioxx-without the side effects.

A study conducted at the University Of Arizona College Of Medicine, found the active ingredient of the spice-curcumin-blocks a protein called NF-KB from flaring up in the joint and attacking it. Turmeric could help in other inflammatory diseases such as irritable bowel system (IBS) and asthma.

Protect Your Brain It's also effective at blocking beta amyloids. These are the proteins associated with Alzheimer's. A study at UCLA found mice who ate food that included turmeric protected the mice as well as any of the major Alzheimer's drugs available today.

Researchers say Indians 70-79 years old, have a 4.1 lower incidence in Alzheimer's disease than most Americans. They now trace this to the high levels of turmeric in their diet.

Other studies show turmeric medical benefits extend to cancer prevention, cystic fibrosis and multiple sclerosis among other diseases. It may even help you lose weight.

Turmeric Medical Benefits This miracle spice is native to India and is made from the root of the curcuma longa plant. Its active ingredient is curcurmin. If you want to get more of this healthy spice in your diet you can eat a lot more Indian curry. Though scientists say it can be a bit hard to digest this way.

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FU 30

Health Habits: Supplement Your Brain Think About What You Eat... Eat What Helps You Think Guess what! Your brain does not operate on its own... it's attached to the rest of you. If you keep your body healthy, your brain will be healthier too, and you will be giving your brain a better chance to help you stay smarter and live a longer life of abundance and vitality.

Not long ago, brainy brain researchers presented findings at the International Conference on Alzheimer's Disease which suggested possible benefits of fish oil supplements on brain health - and on aging. The researchers found definite associations between fish oil supplements and cognitive function, and found there were differences in the actual structure of the brain between subjects who used the fish oil supplements and those who didn't.

You may have heard of the many different supplements (most naturally-occurring minerals) that can help your brain stay sharp - fish oil's just one. Other popular and effective ones include gingko biloba, L-carnitine, and Coefficient Q-10.

You can also do your brain a few favors with the foods you choose. For instance, recently, scientists reported in the "British Journal of Nutrition" that whole ginger extract has a lot of promise, especially in cancer prevention.

Their findings focused on prostrate cancer (closer to your other brain, guys), but showed that ginger had a significant impact on stopping the growth of cancer cells.

In studies on animals, they found the extract didn't come with significant toxic side effects for normal tissues, such as bone marrow, and showed tumor regression up to sixty percent. That's a big deal! They say humans would have to consume about 3.5 ounces of the extract a day to get the benefits, but hey, that's why they make supplements. And the new findings show that ginger is just the latest in a long line of natural supplements that can improve your life - and your brain.

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Supplementing gives your body what it can't get in today's world of convenience-related "garbage" food - and it's one of the five key daily health habits I call "The NEWSS." Watch your Nutrition (putting in the good and limiting the bad), Exercise (3-6 times a week), Water (two liters every day), Sleep (eight hours every night), and Supplements (I recommend a liquid nutraceutical that packs a powerful punch of vitality).

We all lead busy lives - but it doesn't take long to swallow a few highly-helpful supplements.

Start with the nutraceutical and then add what you need as you develop your own supplement plan (in consultation with a trusted, informed health pro). If you want to stay smart, having and adhering to a good personal supplement plan is a smart thing to do.

Michael Hume is a speaker, writer, and consultant specializing in helping people maximize their potential and enjoy inspiring lives. As part of his inspirational leadership mission, he coaches executives and leaders in growing their personal sense of well-being through wealth creation and management, along with personal vitality.

Working Towards Personal Health and Fitness It is amazing that with the huge number of exercise machines and programs on the market today, personal health and fitness is at an all-time low. We are the fattest and least fit generation ever. The only thing more worrying than this, is that the next generation looks to be even worse off! We shouldn't accept this. Everyone has both the time and resources to get into better shape.

Here's how to go about it.

Every year in January, gym attendance peaks as every man and his dog hits the treadmill for a week or two. And just a few short weeks later, not one in ten will still be exercising. No time, no money. The excuses are everywhere. And they really are nothing more than excuses. There are men and women out there working 60 or more hours a week in tough jobs who also have families, and yet they are in great shape.

The time has come to stop making excuses. what is particularly sad is the fact that so many people just don't know what to do.

They believe that if they don't have access to the perfect program, then anything else is a waste of time. This couldn't be farther from the truth. What about walking or running? This is free and will get anyone into shape. It also gets you away from the desk for half an hour and into the fresh air, which is certainly good news.

It is also very easy to incorporate resistance training into your lifestyle of personal health and fitness without needing to spend a cent. Bodyweight exercises can work wonders. Try lunges, bodyweight squats and push ups for starters. For a bit of variety, what about heading don to a local park and doing some dips and chins of the monkey bars.

Of course, without decent nutrition, this is a waste of time. But once again, this really isn't that complicated.

Surely everyone knows that eating a lot of fruit and veggies and drinking water and green tea is good news by now? Everyone would be a whole lot leaner already if they just cut as much processed food as possible out of their diets.

There really is no need to go on a starvation diet.

Making small changes is plenty to get most people down to a level of body fat where they can tell that their abs are in their somewhere!

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