June 28, 2011
Balanced Diet Awareness
Obesity has turned out to be the biggest epidemic in America.
Other Countries believe, that today America is a country of fat and extremely lazy people.
This alarming growth of weight affects people of all age groups.
A recent study shows that Americans showed significantly higher rates of diseases that are related to obesity compared to Britons.
July 6, 2010
Why Your Environment is Making Fat Loss Tough The first step in “spring cleaning” your house is identifying the negative triggers slowing fat loss.
Step 2 is doing something about it…
That step is to “Clean up” and replace negative cues with more positive ones throughout the house:
The kitchen is the by far the worst location for negative eating cues. When “spring cleaning” the kitchen, remember the cliché “Out of sight, out of mind.”
If tempting, high fat, high calorie foods in the house are a must have, they should not be visible. But before you automatically put them away in the ‘junk food cabinet’, consider this cabinet’s affect on your behavior as well.
Most houses have them.
It’s the place you turn to when you’re looking for a snack, the first place the kids open when they come home from school hungry, etc.
“The cabinet” contains all foods easy to reach, easy to snack on, and more likely than not, most likely to sabotage your diet.
If eliminating “the cabinet” and its high calorie items is not possible, consider moving it. Pick an out of reach, less accessible cabinet or drawer in the kitchen and switch the items in each location.
The next time you unconsciously open “the cabinet” just because, instead of finding a pantry full of high calorie foods, you’ll be faced with something different such as storage containers or spices.
This alone will provide a mental cue that you intentionally wanted to break this habit, and may lead you to choose a healthier snack, or forget the snack altogether.
Next, check the countertops.
Do you see tempting foods out in the open?
Make the switch from clear storage containers to opaque ones so food is not visible.
Anytime you walk past food that is visible, you receive a cue for food and eating. This does not mean you will act on that cue every time, but the more frequently you are cued, the more likely you are to act The Living Room/Family Room Take a walk through the rest of your house. Think about your typical habits. Does walking into the living room entice you to sit in “your” favorite seat on the sofa or chair and turn on the TV? If so, make some changes.
Rearrange the furniture or make a conscious effort to sit someplace else when you watch TV to break this learned pattern of behavior.
If you own exercise equipment such as a treadmill or bike, don’t keep it hidden in the corners of your house as a clothes hanger or storage unit, move it to a key location such as the living or family room. By having exercise equipment in an enjoyable location, you are more likely to use it regularly.
Think about your normal morning and evening routine.
Eliminate the things that stall your commitment to exercise. If you typically hit the snooze button on the alarm clock instead of getting out of bed to exercise, move the clock. Place it in a location in the bedroom where you have to get out of bed to turn it off.
Do you find it difficult to keep track of your exercise clothes and shoes? Organize your exercise clothes in a drawer or section of the closet so they are easily accessible.
Create a place to keep your exercise shoes so you can always find them.
There you have it – simple tips and strategies to helping you take control of you and “spring cleaning” your house.
June 28, 2010
Top Ways to Stop Hunger on Your Weight Loss Diet
As you progress through your weight loss diet, there’s no doubt that hunger is going to be an issue at some point.
For most people, hunger is actually what will cause them to end the diet prematurely as it’s something that they just don’t deal with well.
In order to stick with your fat loss diet then, one of the top things you can do is figure out some quick tricks to help you deal with hunger so it does not become a problem.
Here are a few to get you started.
Drink A Warm Cup Of Tea
Warm beverages will not only help to keep you well hydrated, but they tend to also stop hunger as well.
They’ll fill your stomach up, keeping it from feeling ravenous for food.
As an added benefit, if you’re choosing green or black tea, the caffeine can also help to keep hunger levels down, providing yet another nice benefit for you.
Eat More Protein
Out of all three types of nutrients – protein, carbs and fats, protein is the one that’s going to kill hunger the most.
Choosing higher protein foods more often is one of the best ways to stop hunger while on a weight loss diet.
Make sure each and every one of your meals and snacks contains at least some protein.
Get Out For A Walk
The next way to kill hunger is going out for some exercise.
Even if it’s just a walk around the block, this can take your mind off the hunger and you’ll also burn some calories at the same time.
Don’t think exercise has to be intense to ‘count’.
Any exercise is better than no exercise so just get out and do it.
Chew Some Peppermint Gum
Finally, the last thing you can do to help stop hunger is chew some peppermint gum.
Many studies have demonstrated that there’s something about peppermint that tends to soothe the appetite, so really consider this one.
If you find chewing gum makes you hungry, consider peppermints instead.
So, be sure you’re keeping these tips in mind next time your stomach’s rumbling and your next meal is at least an hour away yet.
When you take care of hunger, weight loss becomes much easier.
Eat small meals more often:
The best way to boost your metabolism is to eat a larger number of meals, with smaller portions.
Instead of eating large breakfasts, lunches and dinners, eat something every few hours.
Eat just to satiate your hunger and not to fill your stomach.
This way, you avoid putting on weight.
Drink lots of water:
Water has no calories, so you can drink any amount and still stay slim.
Besides this, water helps in replenishing the fluids that your body has lost as sweat when you work out.
It keeps you healthy and hydrated and flushes out all the toxins from your body.
Water also gives you a feeling of fullness and you can stave off hunger till it’s time for your next meal.
Go to bed early:
A decent amount of sleep is necessary for good health.
If you deprive your body of sleep, you tend to put on weight.
Besides, when you stay up late, you tend to get hungry and snack on food that is not good for you.
Sleep rejuvenates you and gives you enough energy to face the next day.
And when you sleep early, you don’t find it hard to wake up early for your work out the following day.
Stock up on fruits, vegetables and low-cal snacks:
You are going to get hungry from time to time, so make sure you have enough healthy food options on hand to tide you over on such occasions.
Eat fruits, vegetables and other low calorie snacks that fill your stomach without making you fat.
When you have something to occupy your mind, you don’t tend to forage around for something to eat.
It’s only when you are at loose ends with nothing to do that you feel like snacking in order to pass the time.
So keep yourself busy and you tend to forget that you’re hungry.
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Diamond Bar Boot Camp Instructor is Turning Back The Clock
As we get older we start really thinking about our health. This is specially true when we have kids. I always took great care of my health but now more than ever I want to make sure that I am physically healthy and able to take care of my wife and daughter.
Here is an email I received the other day from my awesome friend John who handles all my insurances.
“You are in amazing health. You qualified for the best rates available. You are in better health today than you’ve ever been in the past. Your EKG and blood count was perfect.”
Pass this along to anyone you know that is looking to make a change.
Why It Matters
But first, let’s take a look at why it even matters.
Check out this article I came across a couple days ago:
U.S. diabetes cases to double, costs triple by 2034By 2034, nearly twice as many Americans will have diabetes and spending on the disease will triple, further straining the U.S. health system and testing the viability of Medicare and other government health insurance programs, U.S. researchers said on Friday. …. will rise from approximately 24 million people to 44 million people by the year 2034 …. “We anticipate that the cost of taking care of those people – and these are direct medical costs – will triple over the same period of time, going from $113 billion today to $336 billion (per year),” Huang said in a telephone interview.Ouch! Today about 11% of Americans are diabetic, about 95% of those being Type II diabetic, the kind that comes from your lifestyle. That means it’s preventable. And even if you aren’t full-blown diabetic, there are plenty of other issues that come from an unhealthy lifestyle. You could say that this is my proposal to fix the healthcare system by keeping you from needing it.
So here are eight tips that will accomplish two goals for you:
They’ll make you healthier. You’ll be sick less often.
You’ll feel better. And more importantly, what we all really care about, you’ll look better.
Your bulges will bulge less. Your clothes will fit better and you’ll need less of them to look great. Your confidence will go up.
You’ll have fun in the process instead of trudging through more flavorless “healthy” meals and another boring workout.
1. Eat Real Food 90% Of The Time
the cornerstone of your health is what you eat (and what you don’t eat). Most of your results come from what you eat. So start with just eating real food. What is real food?
* Food grows and dies. It isn’t created.
* Food rots, wilts, and becomes generally unappetizing, typically rather quickly.
* Food doesn’t need an ingredient label (and probably isn’t in a package either).
* Food doesn’t have celebrity endorsements.
* Food doesn’t make health claims.
You might be thinking that eliminates a lot of foods, but really all it eliminates are food imposters, things designed to look, taste, and smell like food, but that destroy your body. Here’s a not-so-brief list of the foods you’re left with:
beef, chicken, turkey, pork, salmon, shrimp, crab, lobster, eggs, cheese. Spinach, kale, cucumbers, carrots, turnips, squash (spaghetti, butternut, and acorn to name a few), sweet potatoes, collard greens, broccoli, cauliflower, Brussels sprouts, onions, radishes, bok choi, olives, cabbage. (Deep breath.) Apples, bananas, cherries, melons, berries (straw, black, rasp, and blue), pears. Almonds, walnuts, pistachios, Brazil nuts. Coconut oil, palm oil, butter, olive oil. And let’s not forget herbs and spices like parsley, sage, rosemary, and thyme (thank you Simon and Garfunkel), garam masala, curry powder, paprika, cumin, cinnamon, garlic, ginger, and nutmeg.
If you need some help figuring out how to cook all of these new foods that have probably never been in your kitchen before, check out Nikki Young’s Paleo Cookbooks or Antonio Valladares’ Healthy Urban Kitchen.
Inevitably, there are a few gray areas like packaged bulk products, such as nuts and olives. I think you can probably figure these out on your own.
If it is a natural product, something that doesn’t come from a laboratory, it’s fair game.
Olives are fruits and nuts are…well, nuts.
Don’t over-think things. You know what foods will make you healthier and what won’t.
2. Eat What You Want 10% Of The Time
Pick vices that you really enjoy.
If chocolate cake isn’t your thing, don’t eat it.
Wait for the pumpkin pie or whatever really tickles your fancy.
Don’t eat junk just because it’s there.
On that note, pick smart vices, like good dark chocolate or high-quality ice cream.
Limit caffeine and alcohol, but you don’t have to completely eliminate them.
3. Train Hard, But Short
It can even be as simple as bodyweight exercises that you do in your living room or hotel room.
You can be completely done with an intense workout in less than thirty minutes.
There’s really no more needed for just being healthy.
I like all high intensity short workouts here because they are short, intense, and fun.
4. Have An Active Lifestyle
The 30-45 minutes every day that you spend intensely training doesn’t mean you should sit around the rest of the time.
Take a walk, go for a hike, ride a bike, throw a Frisbee or football, ski or snowboard…the possibilities are endless.
Just turn off the TV and get outside for some fresh air and sunshine (see #6).
I think this is a key difference between people that struggle to make their life health-oriented and those that don’t.
If you enjoy getting outside, enjoy walking around in nature, enjoy a bike ride (whether a leisurely ride or tearing it up on some trails), you won’t need to worry too much about whether you’re active enough.
You’ll find reasons to get up and move just because it feels good.
I bet there are a lot of people that are going to disagree with me outright on this one.
Competing often takes on a negative connotation and some seem to think we should avoid it for the most part.
There’s no reason that it needs to be a negative.
Competition can be quite the motivator and increase your enjoyment as long as it doesn’t become an obsession or keep you from enjoying what you’re doing.
Recreational sports leagues are great for getting a bit of competition, but keeping it fun.
Along with rec league sports, you can join any number of Master’s sports, from Track and Field to swimming, from Olympic weightlifting to powerlifting.
I can vouch that …it’s fun and there’s a competitive, but supportive, spirit of people with similar interests and camaraderie.
6. Embrace The Great Outdoors
I’m not talking about the John Candy movie.
Anyone that’s been around here for more than a month has already been beat over the head with this information a few times.
For the newcomers, here’s a tip: you need sunlight to be healthy.
That’s not sunlight while slathered in chemicals to “protect your skin,” but sunlight on exposed skin.
Your body needs sunlight to make vitamin D.
It drives your immune system. It staves off dementia.
It helps your body fight off cancer.
It looks like it might even improve muscle power.
That doesn’t mean to go sit in the sun for 8 hours with no clothes on.
Just get some sun on exposed skin.
7. Sleep More
In today’s hard-charging, get-ahead, “success-oriented” society, sleep is one of the first things to go.
It’s funny that sleeping less is viewed as a hallmark of success.
Nutrition may be #1, but sleep is a close second place when it comes to how healthy you are.
How much should you sleep? 7.5 to 9 hours per night. Unfortunately, most of us have to get up early to get to work.
That means you need to go to bed earlier.
In the winter especially, when the sun is down early, you should be going to bed earlier.
Rise and fall with the sun…okay, maybe not at 6pm, but try to be in bed by 10:30.
My final tip is to find simple ways to relax.
We spend most of our time very wound up and stressed.
Jobs, commutes, crazy bosses and coworkers, running to and from soccer and cheerleading practice…the list goes on.
Add in a recession, possible money issues, “flu pandemics”, and the nightly news full of worldwide stressors and it’s no wonder we’re always so tense.
With all that we have going on, few of us actually take the time to just chill out.
In the past couple years, I’ve come up with several things that help me to relax and unwind.
* Playing with my little baby girl Bailee
Your relaxation may be different, but I think it’s key to come up with something that works for you.
It might be yoga or cooking or knitting sweaters for your dogs.
Stamp collecting, wood working, …the possibilities are limited only by what you find fun.
I’ll tell you something else that I’ve done in the past few years…simplifying my life.
I got rid of the superfluous items and kept only what I need and use.
I don’t watch much TV at all.
Leo Babauta of Zen Habits is the king of simplicity.
There’s a lot that we can all learn from him.
I recommend checking out his three books on learning to live simply and get more enjoyment out of living.
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