Earlier this week, I invested a few hours to review what I did in 2010 and think about what I want to do in 2011.
This is something I strongly recommend you do too BEFORE the NewYear begins.
I begin by reviewing my yearly goals. If I've been good this year,
I'll be rewarded by seeing that most of them have been accomplished or at least partially accomplished.
Since I am in the habit of reviewing my goals weekly, I've already got a pretty good idea of my accomplishments this year.
In addition to reviewing my goals, I also ask myself the following questions.
I've included some suggestions for you to consider while reflecting on your own goals and progress:
STEP # 1 Identify Your Three Greatest Accomplishments In 2010?
Even if 2010 was a challenging year for you, odds are if you look close enough there's something somewhere to be proud of.
1
2
3
STEP # 2 Analyze What You Learned from Each Accomplishment?
Now that you have identified your three greatest accomplishments, go back to each one. This time though identify exactly what you learned or were reminded of by each of them.
1
2
3
STEP # 3 - Identify Your Biggest Disappointments Of 2010?
Practically every company and individual resists analyzing their mistakes. That's a shame because this is where the best learning comes from.
1
2
3
STEP # 4 Analyze What You Learned from Each Failure or Disappointment?
No matter how great everything in life is going - we all make mistakes. The trick here is to really analyze them, what preceded them, what could you have done differently, and how can you prevent them in the future.
1
2
3
STEP # 5 Identify How You Limited Yourself and How Can You Stop It?
Were there certain actions you took or didn't take that came back to haunt you?
In order to make sure you don't limit yourself again - you need to bring these self-defeating actions to the surface, confront them, and most importantly determine what you must do differently to make sure you don't make the same mistakes all over again.
1
2
3
STEP # 6 Pragmatically Review the Information You Have Gathered?
The goal of this exercise is not simply to know yourself and your business better but to actually use the information to make certain 2011 far surpasses 2010.
What are the big takeaways from answering each question?
What do you know about yourself or your business that you didn't realize or weren't thinking about?
Obviously, having this list isn't going to do it all, you still need to take this new knowledge and USE IT!
Fortunately, that's what the last question is centered around. And here it is...
STEP # 7 Use This Information to Astonish Yourself in 2011?
The purpose here is to build into your schedule, your interactions, your management style or whatever else you've surfaced in the previous questions and build yourself a new better approach.
Once you complete this activity, consider putting together an action oriented plan that includes a number of CHALLENGING goals for you to pursue in 2011.
This is single smartest thing you can do to position yourself for success in the New Year.
And the absolute best program to help you do just that is the 100 Day Challenge which begins very soon.
While you are waiting for the doors t o kick open on January 3, I've just posted a new page with my business partner Gary that packs a powerful message.
It's all about getting results quickly and you can watch it by going here right now:
==> http://bit.ly/buTskW
Enjoy the message, apply it to your life and get prepared for a life changing experience on January 3rd as the 100 Day Challenge is the catalyst you need for starting the year fast, focused and fired up.
My very best for a happy holiday season, and always remember...
Everything counts!
Learn and implement the action steps to make 2011 your best year ever!
Go now => http://bit.ly/buTskW
Friday, December 31, 2010
Saturday, December 25, 2010
Denville In-home Personal Training Company Beyond Fitness Solutions LLC Featured in Denvile Rockaway This Week Business
The leading Morris Denville in-home fitness training company Beyond Fitness Solutions LLC was featured in the Business Section of Daily Record-Denville Rockaway This Week. In this interview, company President and Master Trainer Carey Yang shares his personal journey of fitness and how he turns his passion into a thriving business for helping people adopt a healthy lifestyle, lose weight, and get in good shape.
DENVILLE, NJ -- December 25, 2010 – Carey Yang, a personal trainer and owner of Beyond Fitness Solutions, LLC based in Denville, New Jersey, is featured in the business section of Daily Record’s DenvilleRockaway This Week. “I am so honored to be interviewed for the second year in a row in Daily Record-Denville Rockaway This Week,” said Yang.
“Our business is thriving in the past three years despite of economic recession because we focus on marketing to the right people who are serious their health and well-being,” Yang said. “It’s one of the reasons why we’re featured as the fastest growing private in-home fitness training company in Morris County area.”
Yang said: the current economic downturn has put so many companies out of business. I see several personal training studios shut their doors. Fitness and exercise equipment stores went bankrupt. You just have to be careful about your business bottom line and where you spend marketing dollars. Most importantly, you have to find your target audience or ideal clients, know exactly what they want, and deliver to them.
In this interview, Yang shares his personal journey of fitness and passion about helping people achieve their health and fitness goals. Yang specializes in helping busy, working professionals, business owners and parents who want safe, effective workouts with maximum results in minimum time.
In his journey of getting himself back in good shape, Yang found his passion in fitness training and nutrition education, and helping people discover their power body and mind. For a person to stay in really great shape, particularly after 40, he has to have healthy habit and mindset, to be 100 percent in diet and 100 percent in workout.
When asked about the most difficult part of his job, Yang said it’s undeniably to help people understand that they’re worthy of everything by investing in their body, their health and the ultimate joy, happiness and life satisfaction. The benefits of losing weight, getting in shape and living a healthy lifestyle in self-confidence, looking food and feeling great are worthy of every dime invested in fitness training and lifestyle coaching service.
“Motivation is my job to help my clients. But I’m also inspired by my clients,” said Yang. “I many baby boomer clients who want to lose weight, get in good shape and improve their health. A 60-year-old client started a modified version of kickboxing as part of her training program and loved the workout so much. She feels younger like 50 or 45."
Yang is looking forward to share his expertise and service with the community. He will be presenting a New Year Resolution Fitness Seminar and teaching a series of fitness training and group exercise classes in the Spring.
About C. Carey Yang and Beyond Fitness Solutions, LLC
C. Carey Yang, Your Dream Body WorkoutXpertTM, is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body BlueprintTM Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.beyondfitnesssolutions.com/.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.
Read the full feature article from Daily Record DRTW online edition at http://denville.injersey.com/2010/12/23/my-business-beyond-fitness-solutions/
# # #
Contact Information:
C. Carey Yang
Phone: 973-303-2424
Email: Carey@BeyondFitnessSolutions.com
Web: http://www.beyondfitnesssolutions.com/
DENVILLE, NJ -- December 25, 2010 – Carey Yang, a personal trainer and owner of Beyond Fitness Solutions, LLC based in Denville, New Jersey, is featured in the business section of Daily Record’s DenvilleRockaway This Week. “I am so honored to be interviewed for the second year in a row in Daily Record-Denville Rockaway This Week,” said Yang.
“Our business is thriving in the past three years despite of economic recession because we focus on marketing to the right people who are serious their health and well-being,” Yang said. “It’s one of the reasons why we’re featured as the fastest growing private in-home fitness training company in Morris County area.”
Yang said: the current economic downturn has put so many companies out of business. I see several personal training studios shut their doors. Fitness and exercise equipment stores went bankrupt. You just have to be careful about your business bottom line and where you spend marketing dollars. Most importantly, you have to find your target audience or ideal clients, know exactly what they want, and deliver to them.
In this interview, Yang shares his personal journey of fitness and passion about helping people achieve their health and fitness goals. Yang specializes in helping busy, working professionals, business owners and parents who want safe, effective workouts with maximum results in minimum time.
In his journey of getting himself back in good shape, Yang found his passion in fitness training and nutrition education, and helping people discover their power body and mind. For a person to stay in really great shape, particularly after 40, he has to have healthy habit and mindset, to be 100 percent in diet and 100 percent in workout.
When asked about the most difficult part of his job, Yang said it’s undeniably to help people understand that they’re worthy of everything by investing in their body, their health and the ultimate joy, happiness and life satisfaction. The benefits of losing weight, getting in shape and living a healthy lifestyle in self-confidence, looking food and feeling great are worthy of every dime invested in fitness training and lifestyle coaching service.
“Motivation is my job to help my clients. But I’m also inspired by my clients,” said Yang. “I many baby boomer clients who want to lose weight, get in good shape and improve their health. A 60-year-old client started a modified version of kickboxing as part of her training program and loved the workout so much. She feels younger like 50 or 45."
Yang is looking forward to share his expertise and service with the community. He will be presenting a New Year Resolution Fitness Seminar and teaching a series of fitness training and group exercise classes in the Spring.
About C. Carey Yang and Beyond Fitness Solutions, LLC
C. Carey Yang, Your Dream Body WorkoutXpertTM, is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body BlueprintTM Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.beyondfitnesssolutions.com/.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.
Read the full feature article from Daily Record DRTW online edition at http://denville.injersey.com/2010/12/23/my-business-beyond-fitness-solutions/
# # #
Contact Information:
C. Carey Yang
Phone: 973-303-2424
Email: Carey@BeyondFitnessSolutions.com
Web: http://www.beyondfitnesssolutions.com/
Sunday, December 19, 2010
New Year Resolution Challenge for 2011
Join Us for the next 100 Day Challenge
Beginning on January 3, 2011
With another fresh New Year coming around, what do you want to accomplish this year?
Lose 50 pounds?
More time with family?
Start up a new business or revive your current business?
Get a new job or career?
Whatever it is, we're here to support you, motivate you and keep you on track in every step of your journey.
For more information about 100 Day Challenge and your personal strategic plan visit http://bit.ly/buTskW
Monday, December 13, 2010
Review of Baby Boomers Guide to Healthy Eating
Product Description
Don't change who you are; make better food choices for the long haul. Discover your food habits-conscious and sub-conscious ones- to slim down to a weight that is normal for you.
From the Author
When asked about diets, Barbara tells us, "This book is really not about dieting. It is about being normal, about looking normal and about thinking normal. I think we are tired of wanting to be ‘THIN.’ I think we just want to be ourselves. I know that's why I decided to write this book." She adds "Don't change who you are; make better food choices for the long haul. Discover your food habits-conscious and sub-conscious ones- to slim down to a weight that is normal for you. I believe there are certain things you know about yourself, and yet I'm sure there are some things you need to discover. I KNEW I loved chocolate; I DISCOVERED I could have my chocolate occasionally."
About the Author
Barbara L. Bobo, "Barbie", is a nurse with a Bachelor of Science Degree in Medical Records Administration from Florida International University (FIU). She received the "Most Outstanding Student" award from the FIU School of Technology in April 1982. She was named to the 1982 National Dean's List upon graduating from FIU. She is a published songwriter and singer. Barbie’s most recent endeavor is her new book "Baby Boomers’ Guide To Healthy Eating." It was important to her that she writes this book to share with others the really easy way of living a healthy lifestyle. Barbie lives in Florida with her husband, Larry, and continues to use her writing and performing talents whenever possible.
Don't change who you are; make better food choices for the long haul. Discover your food habits-conscious and sub-conscious ones- to slim down to a weight that is normal for you.
From the Author
When asked about diets, Barbara tells us, "This book is really not about dieting. It is about being normal, about looking normal and about thinking normal. I think we are tired of wanting to be ‘THIN.’ I think we just want to be ourselves. I know that's why I decided to write this book." She adds "Don't change who you are; make better food choices for the long haul. Discover your food habits-conscious and sub-conscious ones- to slim down to a weight that is normal for you. I believe there are certain things you know about yourself, and yet I'm sure there are some things you need to discover. I KNEW I loved chocolate; I DISCOVERED I could have my chocolate occasionally."
About the Author
Barbara L. Bobo, "Barbie", is a nurse with a Bachelor of Science Degree in Medical Records Administration from Florida International University (FIU). She received the "Most Outstanding Student" award from the FIU School of Technology in April 1982. She was named to the 1982 National Dean's List upon graduating from FIU. She is a published songwriter and singer. Barbie’s most recent endeavor is her new book "Baby Boomers’ Guide To Healthy Eating." It was important to her that she writes this book to share with others the really easy way of living a healthy lifestyle. Barbie lives in Florida with her husband, Larry, and continues to use her writing and performing talents whenever possible.
Monday, December 6, 2010
The Best Cancer Fighting Vegetables Most People Don't Eat
Dietary habits are one of the few controllable risk factors for cancer prevention. Cancer scientists and nutritionists agree the increased vegetable intake modifies the risk factor up to a fraction of 20%-30% making the preventive effect of vegetable consumption unfailing for several types of cancer.
Nutrition can help you fight cancer. Following a diet rich in antioxidants, vitamins and minerals can be as tasty as it is healthy. Think for instance, broccoli with olive oil and a nice glass of wine. It tastes good and it provides your body with health-promoting benefits.
The following vegetables have been associated with a lower risk of certain cancers:
- Cruciferous vegetables
Cabbage, broccoli, and cauliflower contain indole-3-carbinol, which is a chemical component that can fight breast cancer by being converted into a protective estrogen. In general, cruciferous vegetables such as Brussels sprouts, cabbage, broccoli, cauliflower, horseradish, mustard greens, cabbage, collard greens, kale and watercress, all classified in the cabbage family, are rich in phytochemical sulforaphane. This component contributes to breast, skin, stomach, colon and rectal cancer prevention by inducing the production of certain enzymes that can neutralize free radicals.
- Spinach
Spinach has a great nutritional value and is rich in antioxidants. Fresh, boiled or steamed, spinach inhibits stomach cancer and skin cancer, while it has been shown to prevent colon, breast and prostate cancer.
- Mushrooms
Mushrooms are rich in polysaccharides, a powerful compound that contributes in building immunity. In addition, they are rich in lectin, a substance that neutralizes cancerous cells preventing their multiplication. They also contain thioproline that stimulates the production of interferon in the body. Consuming mushrooms daily may reduce cancer risk by two thirds.
- Beans
All kinds of beans are rich in protease blockers that inhibit carcinogens to develop in the digestive tract. Soy beans are high in isoflavones that decreases the risk of breast cancer by inhibiting the tumour-growing influence of estrogen.
- Tomatoes
Tomatoes are high in lycopene, an antioxidant that contributes to the reduction of risk of prostate, ovarian and cervical cancer. Concentrated tomato products such as tomato puree, tomato paste and ketchup contain increased amounts of concentrated lycopene and therefore their protective effect against cancer is highly beneficial.
- Carrots
Carrots are rich in beta carotene, which decreases the risk of a broad range of cancers including stomach, bladder, intestine, breast, prostate, mouth, throat and lung. Eating one carrot every day is recommended to benefit from its health-promoting properties. Some research studies indicated that beta carotene may also cause cancer, but this may occur if you consume large quantities of carrots, 2-3 kilos per day.
- Garlic
Garlic is rich in allicin that has immune-enhancing compounds that actually increase the activity of immune that slow down or prevent cancer development in the stomach, breast and esophagus. The sulphur compounds that give garlic its intense flavour have been shown to protect against cancer by neutralizing carcinogens. People who consume raw or cooked garlic regularly reduce drastically the risk of stomach cancer because garlic has anti-bacterial effects against certain bacteria that cause cancer there. To achieve full anti-cancer benefits, it is recommended that garlic is peeled, minced and cooked after 15 minutes.
Nutrition can help you fight cancer. Following a diet rich in antioxidants, vitamins and minerals can be as tasty as it is healthy. Think for instance, broccoli with olive oil and a nice glass of wine. It tastes good and it provides your body with health-promoting benefits.
The following vegetables have been associated with a lower risk of certain cancers:
- Cruciferous vegetables
Cabbage, broccoli, and cauliflower contain indole-3-carbinol, which is a chemical component that can fight breast cancer by being converted into a protective estrogen. In general, cruciferous vegetables such as Brussels sprouts, cabbage, broccoli, cauliflower, horseradish, mustard greens, cabbage, collard greens, kale and watercress, all classified in the cabbage family, are rich in phytochemical sulforaphane. This component contributes to breast, skin, stomach, colon and rectal cancer prevention by inducing the production of certain enzymes that can neutralize free radicals.
- Spinach
Spinach has a great nutritional value and is rich in antioxidants. Fresh, boiled or steamed, spinach inhibits stomach cancer and skin cancer, while it has been shown to prevent colon, breast and prostate cancer.
- Mushrooms
Mushrooms are rich in polysaccharides, a powerful compound that contributes in building immunity. In addition, they are rich in lectin, a substance that neutralizes cancerous cells preventing their multiplication. They also contain thioproline that stimulates the production of interferon in the body. Consuming mushrooms daily may reduce cancer risk by two thirds.
- Beans
All kinds of beans are rich in protease blockers that inhibit carcinogens to develop in the digestive tract. Soy beans are high in isoflavones that decreases the risk of breast cancer by inhibiting the tumour-growing influence of estrogen.
- Tomatoes
Tomatoes are high in lycopene, an antioxidant that contributes to the reduction of risk of prostate, ovarian and cervical cancer. Concentrated tomato products such as tomato puree, tomato paste and ketchup contain increased amounts of concentrated lycopene and therefore their protective effect against cancer is highly beneficial.
- Carrots
Carrots are rich in beta carotene, which decreases the risk of a broad range of cancers including stomach, bladder, intestine, breast, prostate, mouth, throat and lung. Eating one carrot every day is recommended to benefit from its health-promoting properties. Some research studies indicated that beta carotene may also cause cancer, but this may occur if you consume large quantities of carrots, 2-3 kilos per day.
- Garlic
Garlic is rich in allicin that has immune-enhancing compounds that actually increase the activity of immune that slow down or prevent cancer development in the stomach, breast and esophagus. The sulphur compounds that give garlic its intense flavour have been shown to protect against cancer by neutralizing carcinogens. People who consume raw or cooked garlic regularly reduce drastically the risk of stomach cancer because garlic has anti-bacterial effects against certain bacteria that cause cancer there. To achieve full anti-cancer benefits, it is recommended that garlic is peeled, minced and cooked after 15 minutes.
Aging Baby Boomrs Can Still Pack a Punch by Training with Senior Fitness Expert
Denville Personal Trainer Carey Yang designs a BoomerFitandTone™ training program to help baby boomers exercise safely and effectively, build total body strength and conditioning, and improve balance and prevent injuries.
DENVILLE, NJ -- December 6, 2010 -- Aging baby boomers now can learn from the best personal trainer and fitness expert on how to exercise safely, improve cardiovascular conditioning, build muscular strength and endurance, improve balance and flexibility, and prevent injuries through the BoomerFitandTone™ total body conditioning program.
“BoomerFitandTone™ is a total body conditioning Senior Fitness program borne of my years of training baby boomer clients to meet their ever changing needs and demands,” says Carey Yang, a certified personal trainer, fitness expert and the owner of Beyond Fitness Solutions, LLC based in Denville, New Jersey.
Americans are growing older and living longer. By the year 2030, approximately 21 percent (or 70 million Americans) will be over 65 years of age. As baby boomers start to reach retirement age, they are looking for ways to extend their longevity, rejuvenate their youth and improve their quality of life. Senior fitness is a growing new trend.
“Exercise in senior fitness is an important factor in preventing or at least slowing down many age-related declines in physical functions and performance,” Yang says. “In addition to losing weight and eating healthy, aging baby boomers are concerned about cardiovascular conditioning, muscular and bone strength, flexibility and balance.”
All these factors need to be taken into consideration altogether to help baby boomers improve overall health and senior fitness. Many baby boomers have pre-existing medical conditions such as heart disease, diabetes, high cholesterol, and high blood pressure. Medications may limit their exercise capacity. “It’s prudent for baby boomers to train with a fitness professional who understands their needs and has experience in developing an exercise program just for them,” says Yang.
“I have many baby boomer clients who enjoy modified kickboxing. They’re loving it! They feel powerful, strong and younger. They absolutely enjoy the workout without feeling that they are exercising,” Yang says. “This is the best gift I can give them.”
Yang advocates lifelong fitness and health. He offers a few tips for baby boomers to start an exercise program.
1. Consult an orthopaedic surgeon or sports medicine specialist if you have any prior sports or orthopaedic injuries.
2. Always warm up and stretch before any physical activity.
3. Train with a qualified fitness professional, at least in the beginning, to guide
4. Invest in good equipment and proper shoes.
5. Start slow and progress steadily.
6. Listen to your body.
About C. Carey Yang and Beyond Fitness Solutions, LLC
C. Carey Yang, Your Dream Body WorkoutXpertTM, is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body BlueprintTM Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.beyondfitnesssolutions.com/.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.
DENVILLE, NJ -- December 6, 2010 -- Aging baby boomers now can learn from the best personal trainer and fitness expert on how to exercise safely, improve cardiovascular conditioning, build muscular strength and endurance, improve balance and flexibility, and prevent injuries through the BoomerFitandTone™ total body conditioning program.
“BoomerFitandTone™ is a total body conditioning Senior Fitness program borne of my years of training baby boomer clients to meet their ever changing needs and demands,” says Carey Yang, a certified personal trainer, fitness expert and the owner of Beyond Fitness Solutions, LLC based in Denville, New Jersey.
Americans are growing older and living longer. By the year 2030, approximately 21 percent (or 70 million Americans) will be over 65 years of age. As baby boomers start to reach retirement age, they are looking for ways to extend their longevity, rejuvenate their youth and improve their quality of life. Senior fitness is a growing new trend.
“Exercise in senior fitness is an important factor in preventing or at least slowing down many age-related declines in physical functions and performance,” Yang says. “In addition to losing weight and eating healthy, aging baby boomers are concerned about cardiovascular conditioning, muscular and bone strength, flexibility and balance.”
All these factors need to be taken into consideration altogether to help baby boomers improve overall health and senior fitness. Many baby boomers have pre-existing medical conditions such as heart disease, diabetes, high cholesterol, and high blood pressure. Medications may limit their exercise capacity. “It’s prudent for baby boomers to train with a fitness professional who understands their needs and has experience in developing an exercise program just for them,” says Yang.
“I have many baby boomer clients who enjoy modified kickboxing. They’re loving it! They feel powerful, strong and younger. They absolutely enjoy the workout without feeling that they are exercising,” Yang says. “This is the best gift I can give them.”
Yang advocates lifelong fitness and health. He offers a few tips for baby boomers to start an exercise program.
1. Consult an orthopaedic surgeon or sports medicine specialist if you have any prior sports or orthopaedic injuries.
2. Always warm up and stretch before any physical activity.
3. Train with a qualified fitness professional, at least in the beginning, to guide
4. Invest in good equipment and proper shoes.
5. Start slow and progress steadily.
6. Listen to your body.
About C. Carey Yang and Beyond Fitness Solutions, LLC
C. Carey Yang, Your Dream Body WorkoutXpertTM, is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body BlueprintTM Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.beyondfitnesssolutions.com/.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.
Saturday, December 4, 2010
14-Day Raw Food and Vegetable Diet Plan
The best time to use a vegetable diet is in the summer and autumn, when your body already filled by needed vitamins. Duration of a raw vegetable diet should be not longer then 14 days. If you like it and it works (for you) you can last it longer but you will need include carbohydrates and proteins in menu.
With a raw vegetable diet you will be able to loose about 4-5 kg for 14 days.
Daily norm of vegetables with this diet is 1, 5 kg.
Recommended products:
Fresh vegetables (carrots, courgettes, green beans, cucumbers, lettuce, pumpkin, potatoes, greens);
Fresh fruit (apples);
Lean milk, yogurt, sour, cottage cheese;
Oatmeal or corn flakes;
Grain or black bread.
Sample menu for one day:
1-and breakfast - carrots salad, oatmeal or corn flakes with fat free milk.
2-and breakfast - cucumber.
Lunch - any vegetable salad and 2 boiled potatoes with a vegetable oil or sour cream, a piece of black bread.
Snack - 1 green pepper.
Dinner - any vegetable salad with olive oil.
It is recommended to consult your doctor before applying any of these diets.
Wish you success.By: Alen J GreenArticle Directory: http://www.articledashboard.comGet more information about 14 Days Raw Vegetable Diet plan and dont forget to get your High Quality Diet Plans for Free
With a raw vegetable diet you will be able to loose about 4-5 kg for 14 days.
Daily norm of vegetables with this diet is 1, 5 kg.
Recommended products:
Fresh vegetables (carrots, courgettes, green beans, cucumbers, lettuce, pumpkin, potatoes, greens);
Fresh fruit (apples);
Lean milk, yogurt, sour, cottage cheese;
Oatmeal or corn flakes;
Grain or black bread.
Sample menu for one day:
1-and breakfast - carrots salad, oatmeal or corn flakes with fat free milk.
2-and breakfast - cucumber.
Lunch - any vegetable salad and 2 boiled potatoes with a vegetable oil or sour cream, a piece of black bread.
Snack - 1 green pepper.
Dinner - any vegetable salad with olive oil.
It is recommended to consult your doctor before applying any of these diets.
Wish you success.By: Alen J GreenArticle Directory: http://www.articledashboard.comGet more information about 14 Days Raw Vegetable Diet plan and dont forget to get your High Quality Diet Plans for Free
Saturday, November 27, 2010
Review of The China Study on Diet, Weigh Loss and Long-Term Health
In this ground-breaking study named "The China Study", Dr. T. Colin Campell and Mr. Thomas M. Campell II revealed startling implications fo diet, weight loss and long-term health.
The dark side of nutrition, science, policy, goverment regulations and implied conspiracy among food and drug industry giants, well-oiled consultants and controlling committee members and colliding directions of well-established cancer organization and budding cancer research foundation all seem to set back Americans from achieving health and wellness than other developing counties.
In diet recommendations, they draw conclusions from multi-year, multi-nation study that whole foods, plant-based diet is the solution to health, overweight, obesity, cancer, heart disease, diabetes and many diseases over popular animal food-based food in America.
The dark side of nutrition, science, policy, goverment regulations and implied conspiracy among food and drug industry giants, well-oiled consultants and controlling committee members and colliding directions of well-established cancer organization and budding cancer research foundation all seem to set back Americans from achieving health and wellness than other developing counties.
In diet recommendations, they draw conclusions from multi-year, multi-nation study that whole foods, plant-based diet is the solution to health, overweight, obesity, cancer, heart disease, diabetes and many diseases over popular animal food-based food in America.
Sunday, November 7, 2010
What to Eat or Not in Social Events When You Are On Raw Food Diet
Raw Food guru David Wolfe talked about eating raw food at social events. David reveals what he does when he eats out or visits family or friends.
David Wolfe on Detox with Raw Food Diet
Raw Food" Episode 27 David Wolfe- Getting Started with Detox (Raw Food)
David Wolfe on the Best Raw Foods
In this unique interview with worlds no 1 raw food teacher David Wolfe, he tells you what he beliefs is the best raw food diet.
Tuesday, October 12, 2010
Top 10 Reasons To Eat Healthy Raw Foods and Get on Raw Food Diet
The human race learned long ago that cooking meat before eating it would protect them from certain diseases. Since then this practice of cooking has grown to include all types of foods and is now considered an art. Very few meals are eaten which include raw elements, except for the leafy green salad.
One advantage of eating raw is that it brings Natures intentions into focus. When I speak of eating raw I am referring to fruit, nuts, and vegetables, which taste good to the majority of humankind in their basic simplicity direct from tree, bush or vine.
I realize it isnt easy to simply abandon thousands of years of tradition and revert back to 100% raw food. Margaret Mead once said, It is easier to change a mans religion than to change his diet. So to the point, there are 10 advantages to a diet of fresh, whole raw fruits, vegetables, and nuts, which may lead you to find a greater place for them in your diet.
1. Raw foods are better quality, therefore you eat less to satisfy your nutritional needs. The heat of cooking depletes vitamins, damages proteins and fats, and destroys enzymes which benefit digestion. As your percentage of raw foods increases you feel satisfied and have more energy on smaller meals because raw food has the best balance of water, nutrients, and fiber to meet your bodys needs.
2. Raw foods have more flavor than cooked foods so there is no need to add salt, sugar, spices, or other condiments that can irritate your digestion system or over stimulate other organs.
3. Raw foods take very little preparation so you spend less time in the kitchen. Even a child of 5 or 6 can prepare most items for breakfast, lunch or dinner. This gives children a sense of self-esteem and independence, not to mention the break it gives Mom or Dad.
4. When you are eating raw theres little chance of burns, unless youre in the middle of a forest fire or out in the sun too long. Just think No burns to tongues, the roof of your mouth, or fingers, and many fewer house fires.
5. Cleaning up after a raw meal is a snap. No baked-on oils or crusty messes. And any inedible parts go directly to the compost pile.
6. Eating a diet of raw foods can reverse or stop the advance of many chronic diseases, including heart disease and cancer. Remember, cooking creates free radicals, which are the major cause of cancer. When you lower the number of free radicals your cells are bombarded with, you lower your risk of cancer.
7. A raw food diet can protect you from acute diseases such as colds, flu, measles, etc. Raw foods maintain a healthy body and a healthy body will not become diseased.
8. As long as you combine raw food properly according to the rules of Natural Hygiene, you will soon reach a level where you no longer suffer from heartburn, gas, indigestion or constipation.
9. It is environmentally sound. With humanity on a diet of raw foods, the food industry would close up shop and take up organic gardening. This would save us enormous amounts of natural resources used to produce power for these industries. Nuclear power would be clearly unnecessary. And think of how many trees and oil reserves could be saved without the need for the paper and plastics used in packaging our processed foods. There would also be less carbon dioxide released in to the atmosphere when all the cooking stopped and more oxygen produced from all the new orchards and gardens, thus helping to reverse the Greenhouse Effect.
10. Eating raw saves you money on food, vitamins, pots and pans, appliances, doctor bills, drugs, and health insurance.
So dont waste your food, yourself, and our planet by cooking what you eat. Fruits, nuts, and vegetables which are whole, fresh and raw are brimming with life and have the ability to transmit their life force directly to you.
One advantage of eating raw is that it brings Natures intentions into focus. When I speak of eating raw I am referring to fruit, nuts, and vegetables, which taste good to the majority of humankind in their basic simplicity direct from tree, bush or vine.
I realize it isnt easy to simply abandon thousands of years of tradition and revert back to 100% raw food. Margaret Mead once said, It is easier to change a mans religion than to change his diet. So to the point, there are 10 advantages to a diet of fresh, whole raw fruits, vegetables, and nuts, which may lead you to find a greater place for them in your diet.
1. Raw foods are better quality, therefore you eat less to satisfy your nutritional needs. The heat of cooking depletes vitamins, damages proteins and fats, and destroys enzymes which benefit digestion. As your percentage of raw foods increases you feel satisfied and have more energy on smaller meals because raw food has the best balance of water, nutrients, and fiber to meet your bodys needs.
2. Raw foods have more flavor than cooked foods so there is no need to add salt, sugar, spices, or other condiments that can irritate your digestion system or over stimulate other organs.
3. Raw foods take very little preparation so you spend less time in the kitchen. Even a child of 5 or 6 can prepare most items for breakfast, lunch or dinner. This gives children a sense of self-esteem and independence, not to mention the break it gives Mom or Dad.
4. When you are eating raw theres little chance of burns, unless youre in the middle of a forest fire or out in the sun too long. Just think No burns to tongues, the roof of your mouth, or fingers, and many fewer house fires.
5. Cleaning up after a raw meal is a snap. No baked-on oils or crusty messes. And any inedible parts go directly to the compost pile.
6. Eating a diet of raw foods can reverse or stop the advance of many chronic diseases, including heart disease and cancer. Remember, cooking creates free radicals, which are the major cause of cancer. When you lower the number of free radicals your cells are bombarded with, you lower your risk of cancer.
7. A raw food diet can protect you from acute diseases such as colds, flu, measles, etc. Raw foods maintain a healthy body and a healthy body will not become diseased.
8. As long as you combine raw food properly according to the rules of Natural Hygiene, you will soon reach a level where you no longer suffer from heartburn, gas, indigestion or constipation.
9. It is environmentally sound. With humanity on a diet of raw foods, the food industry would close up shop and take up organic gardening. This would save us enormous amounts of natural resources used to produce power for these industries. Nuclear power would be clearly unnecessary. And think of how many trees and oil reserves could be saved without the need for the paper and plastics used in packaging our processed foods. There would also be less carbon dioxide released in to the atmosphere when all the cooking stopped and more oxygen produced from all the new orchards and gardens, thus helping to reverse the Greenhouse Effect.
10. Eating raw saves you money on food, vitamins, pots and pans, appliances, doctor bills, drugs, and health insurance.
So dont waste your food, yourself, and our planet by cooking what you eat. Fruits, nuts, and vegetables which are whole, fresh and raw are brimming with life and have the ability to transmit their life force directly to you.
Sunday, October 3, 2010
How to Enhance Your Fitness and Exercise with Essential Oils
Improve Your Workout with Essential Oils
Having been used for over thousands of years in various cultures, essential oils and aromatherapy have been gaining recognition in recent years as alternate medicine, therapy and treatment for diseases, body and emotional health.
There are many essential oils and related products that can help you improve your workout, fitness and exercise.
Pre-Workout
Peppermint – enhance focus and concentration, increase oxygen to your brain and muscles, curb appetite, keep you alert and energized
Motivation – help keep you motivated and work out harder
NingXia Red – super anti-oxidant drink, increase energy, enhance stamina without added sugar or caffeine (so you won’t have sugar high and crash afterwards)
Post-Workout
PanAway – relieve tension, pain and inflammation in muscles, ligaments, and joints. Great for arthritis pain and back pain too!
Deep Relief (Roll-On) – relieve tension, pain and inflammation in muscles, ligaments, and joints.
Ortho Ease & Ortho Sport Aromatherapy Massage Oil – soothe sore and tired muscles to help you recover quickly from workout
Peace & Calming – relieve stress & anxiety, help you get restful sleep
NingXia Red – use post-workout and every day, boost your immune function , help support liver and kidney function, regulate blood pressure, blood sugar and cholesterol level, improve digestion, combat premature aging, and help maintain healthy weight
Why Choose Young Living Essential Oils?
90% of essential oils sold in North America are Grade B or lower (perfume-grade) oils. They only contain 5-10% essential oils and the rest is chemical solvents, synthetic, and other toxins. These oils could irritate your skin and cause other health problems.
Young Living Essential Oils are pure, 100% Therapeutic-Grade (Grade A) Essential Oils. They enhance health and well-being without burdening your body with more chemicals and toxins. It’s a great investment for your long-term health.
For more information about the science of essential oils and products, visit http://www.TrueHealingOils.com or Email: info@TrueHealingOils.com.
Having been used for over thousands of years in various cultures, essential oils and aromatherapy have been gaining recognition in recent years as alternate medicine, therapy and treatment for diseases, body and emotional health.
There are many essential oils and related products that can help you improve your workout, fitness and exercise.
Pre-Workout
Peppermint – enhance focus and concentration, increase oxygen to your brain and muscles, curb appetite, keep you alert and energized
Motivation – help keep you motivated and work out harder
NingXia Red – super anti-oxidant drink, increase energy, enhance stamina without added sugar or caffeine (so you won’t have sugar high and crash afterwards)
Post-Workout
PanAway – relieve tension, pain and inflammation in muscles, ligaments, and joints. Great for arthritis pain and back pain too!
Deep Relief (Roll-On) – relieve tension, pain and inflammation in muscles, ligaments, and joints.
Ortho Ease & Ortho Sport Aromatherapy Massage Oil – soothe sore and tired muscles to help you recover quickly from workout
Peace & Calming – relieve stress & anxiety, help you get restful sleep
NingXia Red – use post-workout and every day, boost your immune function , help support liver and kidney function, regulate blood pressure, blood sugar and cholesterol level, improve digestion, combat premature aging, and help maintain healthy weight
Why Choose Young Living Essential Oils?
90% of essential oils sold in North America are Grade B or lower (perfume-grade) oils. They only contain 5-10% essential oils and the rest is chemical solvents, synthetic, and other toxins. These oils could irritate your skin and cause other health problems.
Young Living Essential Oils are pure, 100% Therapeutic-Grade (Grade A) Essential Oils. They enhance health and well-being without burdening your body with more chemicals and toxins. It’s a great investment for your long-term health.
For more information about the science of essential oils and products, visit http://www.TrueHealingOils.com or Email: info@TrueHealingOils.com.
Thursday, September 30, 2010
Top 10 Reasons To Lose Just 10 Pounds #6 Reduce Joint Pain
America is in need of a lifestyle change. It can be intimidating; however, the benefits of weight loss aren’t reserved for those who drop 30, 50 or 100 pounds. By losing just 10 pounds, you can prevent deadly illness, alleviate daily pain, and improve your quality of life.
When it comes to losing weight, changing your life isn’t as difficult as you may think. New research has indicated that even a small weight loss can result in enormous gains and potentially life-saving changes. You can reduce your risk of heart attack, cancer, stroke, dementia, and more – by losing just 10 pounds.
Are you ready to change your life? Read on to learn all you have to gain from losing just 10 pounds:
Reason #6. Reduced Joint Pain
Being overweight puts huge pressure on your joints. For each extra pound of excess weight on your body, you add 3 times that amount of pressure on your knees. This means that 10 extra pounds equates to 30 pounds of pressure grinding down. And when walking up stairs, multiply your extra weight by 7. Thirty pounds of pressure just became 70 pounds. Over time, this force wears away your cartilage, leaving an area of arthritis.
As you lose weight and reduce the pressure on your joints, the cushioning between your bones will build back up. A 10 pound weight loss over 10 years may result in as much as a 50% decrease in your odds of developing osteoarthritis.
When it comes to losing weight, changing your life isn’t as difficult as you may think. New research has indicated that even a small weight loss can result in enormous gains and potentially life-saving changes. You can reduce your risk of heart attack, cancer, stroke, dementia, and more – by losing just 10 pounds.
Are you ready to change your life? Read on to learn all you have to gain from losing just 10 pounds:
Reason #6. Reduced Joint Pain
Being overweight puts huge pressure on your joints. For each extra pound of excess weight on your body, you add 3 times that amount of pressure on your knees. This means that 10 extra pounds equates to 30 pounds of pressure grinding down. And when walking up stairs, multiply your extra weight by 7. Thirty pounds of pressure just became 70 pounds. Over time, this force wears away your cartilage, leaving an area of arthritis.
As you lose weight and reduce the pressure on your joints, the cushioning between your bones will build back up. A 10 pound weight loss over 10 years may result in as much as a 50% decrease in your odds of developing osteoarthritis.
Top 10 Reasons To Lose Just 10 Pounds #5 Reduce Risk for Sleep Apnea
With the help of five experts, Dr. Oz has launched JUST 10 campaign to help Americans lost just 10 pounds and get on healthy lifestyle.
America is in need of a lifestyle change. It can be intimidating; however, the benefits of weight loss aren’t reserved for those who drop 30, 50 or 100 pounds. By losing just 10 pounds, you can prevent deadly illness, alleviate daily pain, and improve your quality of life.
Are you ready to change your life? Read on to learn all you have to gain from losing just 10 pounds:
Reason #5. Reduced Risk for Sleep Apnea
When you are overweight, extra tissue thickens your windpipe wall, narrowing your airway. Consequently, the size of your tongue and tonsils become a threat to the narrowed airway – especially when you are sleeping, and can cause a life-threatening condition known as sleep apnea. In this illness, an unsuccessful effort to take in air results in a dangerously low oxygen level while you’re sleeping. Your brain shocks your body awake to keep you alive. If you have severe sleep apnea, you can be woken up hundreds of times a night.
Losing just 10 pounds can widen your windpipe, helping you sleep through the night and reduce your risk for developing sleep apnea. And when you sleep well, your levels of leptin (the hormone that signals when you’ve had enough to eat) rise. So, a good night’s sleep will help you lose even more weight.
America is in need of a lifestyle change. It can be intimidating; however, the benefits of weight loss aren’t reserved for those who drop 30, 50 or 100 pounds. By losing just 10 pounds, you can prevent deadly illness, alleviate daily pain, and improve your quality of life.
Are you ready to change your life? Read on to learn all you have to gain from losing just 10 pounds:
Reason #5. Reduced Risk for Sleep Apnea
When you are overweight, extra tissue thickens your windpipe wall, narrowing your airway. Consequently, the size of your tongue and tonsils become a threat to the narrowed airway – especially when you are sleeping, and can cause a life-threatening condition known as sleep apnea. In this illness, an unsuccessful effort to take in air results in a dangerously low oxygen level while you’re sleeping. Your brain shocks your body awake to keep you alive. If you have severe sleep apnea, you can be woken up hundreds of times a night.
Losing just 10 pounds can widen your windpipe, helping you sleep through the night and reduce your risk for developing sleep apnea. And when you sleep well, your levels of leptin (the hormone that signals when you’ve had enough to eat) rise. So, a good night’s sleep will help you lose even more weight.
Top 10 Reasons To Lose Just 10 Pounds #4 Reduce Risk for Dementia
When it comes to losing weight, changing your life isn’t as difficult as you may think. New research has indicated that even a small weight loss can result in enormous gains and potentially life-saving changes. You can reduce your risk of heart attack, cancer, stroke, dementia, and more – by losing just 10 pounds.
Are you ready to change your life? Read on to learn all you have to gain from losing just 10 pounds:
Reason #4. Reduced Risk for Dementia
Nearly half of Americans have too much visceral fat, the abdominal fat that surrounds your internal organs, visible in their protruding bellies. The danger is this: visceral fat contains cells that release inflammation-causing chemicals in the body, which can cause memory loss and increase your chances of developing dementia.
Additionally, 2 symptoms of obesity, high blood pressure and high cholesterol, can put you at risk for stroke. Some strokes, known as “silent strokes” can occur without symptoms – but each time, blood is cut off to the brain, resulting in damaged, dementia-prone brain tissue. High blood pressure and cholesterol can also increase the likelihood that you’ll develop Alzheimer’s disease.
Are you ready to change your life? Read on to learn all you have to gain from losing just 10 pounds:
Reason #4. Reduced Risk for Dementia
Nearly half of Americans have too much visceral fat, the abdominal fat that surrounds your internal organs, visible in their protruding bellies. The danger is this: visceral fat contains cells that release inflammation-causing chemicals in the body, which can cause memory loss and increase your chances of developing dementia.
Additionally, 2 symptoms of obesity, high blood pressure and high cholesterol, can put you at risk for stroke. Some strokes, known as “silent strokes” can occur without symptoms – but each time, blood is cut off to the brain, resulting in damaged, dementia-prone brain tissue. High blood pressure and cholesterol can also increase the likelihood that you’ll develop Alzheimer’s disease.
Tuesday, September 28, 2010
Formerly Obese “Diet Guru” Reveals 37 Foods That Kills Belly Fat, Excess Water and Toxic Waste in 7 Days
“Discover The 37 Foods that KILL up to 11 Pounds
of Belly Fat, Excess Water, and ‘Toxic Waste’
In Just 7 Days... Including Forbidden Foods Like
Chocolate, Peanut Butter, and BBQ!”
Formerly Obese “Diet Guru” Reveals the Deadly Foods
that CAUSE Belly Bulge and the 37 Foods that KILL It…
Make These Simple Swaps to Your Meals and Finally
BLAST Away ALL of Your Unattractive Belly Fat FOREVER…
Who Would Have Thought That
Eating MORE Would Flatten Your Belly?!
The 3 Things KEEPING You From a Flat Belly
Doctors agree that internal belly fat is the most deadly kind of body fat there is. Studies show it dramatically increases the chance of illness such as heart disease, diabetes, certain cancers, Alzheimer’s, stroke, and even depression (suicide).And if that wasn’t bad enough, that dreaded belly bulge makes us look unattractive and it can demolish our self-esteem and confidence to boot.
But, what makes this situation even more frustrating is the fact that belly fat is considered by many to be the most stubborn and impossible weight to penetrate and burn. It’s like the “Fort Knox” of body fat. Here’s why:
PROBLEM #1: Your Hormones Are Out of Whack: Chronic stress causes your body to release a fat-storing hormone called cortisol. The more cortisol your body releases, the more belly fat you store. Plus, eating the wrong foods causes the fat-storing hormone insulin to skyrocket, while a fat-burning hormone called glucagon gets turned off. (Hello, belly fat!)
PROBLEM #2: Your Belly-Burning Furnace Is Busted: When you want to lose a lot of weight, you should cut calories for long periods of time, right?
WRONG.
Cutting calories magnifies nutrient deficiencies in your body. This results in severe cravings as your brain sends emergency “low nutrient signals” to your stomach to eat more food.
Problem is, most people end up eating more “nutrient-dead food” which causes cravings to completely spiral out of control. (If you feel hungry all the time, now you know why.)
After about a week of dieting, your body is genetically programmed to fight back by lowering the hormones responsible for keeping your metabolism humming along (like the calorie-burning thyroid hormones). At the same time, it will increase the “hunger hormone” leptin. (Double whammy.)
As a result, your weight loss will come to a screeching halt, lickity split.
At this point, to keep burning fat you’ll be forced to reduce your calories even lower, and/or do MORE exercise. (Not fun… I’ve been there.)
PROBLEM #3: Your Food Is Laced with Obesity Additives: GIANT food manufacturers make BIG bucks creating “Frankenstein foods” that are stripped of belly-burning nutrients and stuffed full of dirt-cheap, artificial preservatives that make your belly bulge.
I call these chemicals Obesity Additives and studies show:
- They cause a mineral imbalance that results in bloating and excess water weight.
- They addict us by altering brain chemicals called neurotransmitters – just like the street drugs cocaine, morphine and nicotine do!
- They cause pounds of “toxic waste” to accumulate in our digestive tracks. (Believe me, that belly bulge or “pooch” is not all belly fat.)
No other program in the world does what The 7-Day Belly Blast Diet can do… and the BEST part is, your secret weapon isn’t a starvation diet or endless exercise… it’s eating delicious FOOD all day long. Now you really can eat your way thin and see jaw-dropping results in your very first 7 days!
Introducing…
But let me warn you again, The 7-Day Belly Blast Diet is much too powerful for people who only have a few vanity pounds to lose. And this program is NOT designed for professional athletes or pro body builders who thrive on restrictive and extreme diet programs.
You see, I realized first-hand that no matter how embarrassing and painful extra body blubber is… there are still certain things the average dieter (including me), is NEVER going to put up with, NO MATTER WHAT. Like…
- Slow results
- Boring foods
- Confusing diet programs
- Not being able to eat out
- Not being able to eat your favorite foods
- Tracking calories all day long
- Or exercising non-stop like it’s your job
Truth is, I’ve never had the time, energy or willpower needed to put up with a diet that didn’t get me fast and lasting results, or one that required me to turn my life upside-down to see the scale move, and you shouldn’t either.
That’s why I designed The 7-Day Belly Blast Diet to be the fastest and simplest program EVER created for those of us who LOVE to Eat but HATE the slow results and hunger pangs that most diets require.
Check out the 7-day belly fat blast diet program.
Sunday, September 26, 2010
Top 10 Reasons To Lose Just 10 Pounds #3 Reduce Risk for Heart Attack
When it comes to losing weight, changing your life isn’t as difficult as you may think. New research has indicated that even a small weight loss can result in enormous gains and potentially life-saving changes. You can reduce your risk of heart attack, cancer, stroke, dementia, and more – by losing just 10 pounds.
Are you ready to change your life? Read on to learn all you have to gain from losing just 10 pounds:
Reason #3. Reduced Risk for Heart Attacks
Excessive plaque buildup can result in dangerously narrowed arteries. In the case of a heart attack, your coronary artery becomes completely blocked, cutting off the oxygen that your heart muscle needs, with possibly fatal results.
As mentioned above, weight loss lowers your blood pressure and cholesterol. Incredibly, just 10 pounds of weight loss can result in a greater than 50% risk reduction for heart attacks.
Are you ready to change your life? Read on to learn all you have to gain from losing just 10 pounds:
Reason #3. Reduced Risk for Heart Attacks
Excessive plaque buildup can result in dangerously narrowed arteries. In the case of a heart attack, your coronary artery becomes completely blocked, cutting off the oxygen that your heart muscle needs, with possibly fatal results.
As mentioned above, weight loss lowers your blood pressure and cholesterol. Incredibly, just 10 pounds of weight loss can result in a greater than 50% risk reduction for heart attacks.
Top 10 Reasons To Lose Just 10 Pounds #2 Lower Blood Pressure
When it comes to losing weight, changing your life isn’t as difficult as you may think. New research has indicated that even a small weight loss can result in enormous gains and potentially life-saving changes. You can reduce your risk of heart attack, cancer, stroke, dementia, and more – by losing just 10 pounds.
Are you ready to change your life? Read on to learn all you have to gain from losing just 10 pounds:
Reason #2. Lower Blood Pressure
Blood pressure measures the pressure on your artery walls, so if you have plaque buildup in your arteries, your blood pressure will be high. Hypertension thickens the walls of the heart, leaving them stiff and prone to heart failure. As the heart works harder, blood vessels in the kidneys can be damaged, which can lead to kidney failure. Losing 10 pounds will decrease your blood pressure, protecting your heart and kidneys.
Are you ready to change your life? Read on to learn all you have to gain from losing just 10 pounds:
Reason #2. Lower Blood Pressure
Blood pressure measures the pressure on your artery walls, so if you have plaque buildup in your arteries, your blood pressure will be high. Hypertension thickens the walls of the heart, leaving them stiff and prone to heart failure. As the heart works harder, blood vessels in the kidneys can be damaged, which can lead to kidney failure. Losing 10 pounds will decrease your blood pressure, protecting your heart and kidneys.
Top 10 Reasons To Lose Just 10 Pounds #1 Lower Cholesterol
With the help of five experts, Dr. Oz has launched JUST 10 campaign to help Americans lost just 10 pounds and get on healthy lifestyle.
America is in need of a lifestyle change. It can be intimidating; however, the benefits of weight loss aren’t reserved for those who drop 30, 50 or 100 pounds. By losing just 10 pounds, you can prevent deadly illness, alleviate daily pain, and improve your quality of life.
When it comes to losing weight, changing your life isn’t as difficult as you may think. New research has indicated that even a small weight loss can result in enormous gains and potentially life-saving changes. You can reduce your risk of heart attack, cancer, stroke, dementia, and more – by losing just 10 pounds.
Are you ready to change your life? Read on to learn all you have to gain from losing just 10 pounds:
Reason #1. A Lower Cholesterol Level
Being overweight is linked to high levels of LDL, which is the “bad” type of cholesterol. As LDL cholesterol circulates through your blood, it can deposit plaque in your arteries, narrowing them – which can lead to heart attack or stroke.
Exercise and a healthy diet will help increase your HDL cholesterol, which is the “good” type of cholesterol that stops LDL from depositing on your artery walls. Ten pounds of weight loss can lower cholesterol by more than 10%.
America is in need of a lifestyle change. It can be intimidating; however, the benefits of weight loss aren’t reserved for those who drop 30, 50 or 100 pounds. By losing just 10 pounds, you can prevent deadly illness, alleviate daily pain, and improve your quality of life.
When it comes to losing weight, changing your life isn’t as difficult as you may think. New research has indicated that even a small weight loss can result in enormous gains and potentially life-saving changes. You can reduce your risk of heart attack, cancer, stroke, dementia, and more – by losing just 10 pounds.
Are you ready to change your life? Read on to learn all you have to gain from losing just 10 pounds:
Reason #1. A Lower Cholesterol Level
Being overweight is linked to high levels of LDL, which is the “bad” type of cholesterol. As LDL cholesterol circulates through your blood, it can deposit plaque in your arteries, narrowing them – which can lead to heart attack or stroke.
Exercise and a healthy diet will help increase your HDL cholesterol, which is the “good” type of cholesterol that stops LDL from depositing on your artery walls. Ten pounds of weight loss can lower cholesterol by more than 10%.
Tuesday, September 21, 2010
Cancer prevention diet tip #6: Prepare your food in healthy ways
Cancer prevention diet tip #6: Prepare your food in healthy ways
Choosing healthy food is not the only important factor. It also matters how you prepare and store your food. The way you cook your food can either help or hurt your anti-cancer efforts.
Preserving the cancer-fighting benefits of vegetables
Here are a few tips that will help you get the most benefits from eating all those great cancer-fighting vegetables:
Eat at least some raw fruits and vegetables. These have the highest amounts of vitamins and minerals, although cooking some vegetables can make the vitamins more available for our body to use.
When cooking vegetables, steam until just tender using a small amount of water. This preserves more of the vitamins. Overcooking vegetables leaches the vitamins and minerals out. For an extra vitamin boost, use the vegetable cooking water in a soup or another dish.
Wash or peel all fruits and vegetables. Use a vegetable brush for washing. Washing does not eliminate all pesticide residue, but will reduce it.
Cooking and carcinogens
Carcinogens are cancer-causing substances found in food. Carcinogens can form during the cooking or preserving process—mostly in relation to meat—and as foods start to spoil. Examples of foods that have carcinogens are cured, dried, and preserved meats (e.g. bacon, sausage, beef jerkey); burned or charred meets; smoked foods; and foods that have become moldy. Here are some ways reduce your exposure to carcinogens:
Do not cook oils on high heat. Low-heat cooking or baking (less than 240 degrees) prevents oils or fats from turning carcinogenic. Instead of deep-frying, pan-frying, and sautéing, opt for healthier methods such as baking, boiling, steaming, or broiling.
Go easy on the barbecue. Burning or charring meats creates carcinogenic substances. If you do choose to barbecue, don’t overcook the meat and be sure to cook at the proper temperature (not too hot!).
Store oils in a cool dark place in airtight containers, as they quickly become rancid when exposed to heat, light, and air.
Choose fresh meats instead of cured, dried, preserved, or smoked meats.
Avoid foods that look or smell moldy, as they likely contain aflatoxin, a strong carcinogen. Aflatoxin is most commonly found on moldy peanuts. Nuts will stay fresh longer if kept in the refrigerator or freezer.
Be careful what you put in the microwave. Use waxed paper rather than plastic wrap to cover your food in the microwave. And always use microwave-safe containers.
Choosing healthy food is not the only important factor. It also matters how you prepare and store your food. The way you cook your food can either help or hurt your anti-cancer efforts.
Preserving the cancer-fighting benefits of vegetables
Here are a few tips that will help you get the most benefits from eating all those great cancer-fighting vegetables:
Eat at least some raw fruits and vegetables. These have the highest amounts of vitamins and minerals, although cooking some vegetables can make the vitamins more available for our body to use.
When cooking vegetables, steam until just tender using a small amount of water. This preserves more of the vitamins. Overcooking vegetables leaches the vitamins and minerals out. For an extra vitamin boost, use the vegetable cooking water in a soup or another dish.
Wash or peel all fruits and vegetables. Use a vegetable brush for washing. Washing does not eliminate all pesticide residue, but will reduce it.
Cooking and carcinogens
Carcinogens are cancer-causing substances found in food. Carcinogens can form during the cooking or preserving process—mostly in relation to meat—and as foods start to spoil. Examples of foods that have carcinogens are cured, dried, and preserved meats (e.g. bacon, sausage, beef jerkey); burned or charred meets; smoked foods; and foods that have become moldy. Here are some ways reduce your exposure to carcinogens:
Do not cook oils on high heat. Low-heat cooking or baking (less than 240 degrees) prevents oils or fats from turning carcinogenic. Instead of deep-frying, pan-frying, and sautéing, opt for healthier methods such as baking, boiling, steaming, or broiling.
Go easy on the barbecue. Burning or charring meats creates carcinogenic substances. If you do choose to barbecue, don’t overcook the meat and be sure to cook at the proper temperature (not too hot!).
Store oils in a cool dark place in airtight containers, as they quickly become rancid when exposed to heat, light, and air.
Choose fresh meats instead of cured, dried, preserved, or smoked meats.
Avoid foods that look or smell moldy, as they likely contain aflatoxin, a strong carcinogen. Aflatoxin is most commonly found on moldy peanuts. Nuts will stay fresh longer if kept in the refrigerator or freezer.
Be careful what you put in the microwave. Use waxed paper rather than plastic wrap to cover your food in the microwave. And always use microwave-safe containers.
Saturday, September 18, 2010
Best of the Best Anti-Aging Foods from Dr. Oz
A well-balanced diet can help you lose weight, live longer and feel fitter. But it can also help you look younger. Forget the fountain of youth. Load up a plate at the feel-better buffet and turn back the clock on a full (and happy) stomach.
Cod contains selenium which safeguards your skin from sun damage and cancer.
Mango provides 96% of your daily vitamin C needs and helps prevent periodontal disease.
Lowfat cottage cheese is full of protein, and therefore promotes hair health (since hair is mostly protein). Just be wary of hidden sodium levels.
Lean beef is full of iron. Iron deficiency can cause nail beds to be thin and concave.
Foods of the Mediterranean: fennel, an anti-inflammatory; octopus, a rich source of Omega-3 fatty acids, B12, iron and zinc; gigantes beans, giant lima beans rich in potassium
Oysters an excellent source of zinc, which aids in protein synthesis and collagen formation.
Red peppers and brussels sprouts are rich in vitamin C, which help build collagen and fight off free radicals.
Blueberries 1 serving of this superfood provides more antioxidant activity than most fruits and veggies. Antioxidants fight the free radicals that cause wrinkles.
Sunflower seeds contain lignin phytoestrogens, which prevent collagen breakdown and boost the skin's lipid barrier.
Tuna contains Omega-3 fatty acids that fight UV-related cell damage and are a rich source of niacin, a deficiency of which causes skin rashes.
Avocados are one of the richest sources of monounsaturated fats and contain biotin for healthy skin.
Watermelon is a source of lycopene, which protects the skin from UV rays.
Kelp contains vitamins C and E, which protect fats in the skin's moisture barrier from free-radical damage.
Lentils are a good source of zinc.
Pumpkin seeds are pumped full of antioxidants and magnesium, which help lower blood pressure and reduce the risk of heart attack and stroke.
Eggs are high in iron and biotin.
Pomegranate seeds contain juice rich in ellagic acid and punic alagin - 2 agents that fight damage from free radicals and preserve the collagen in your skin.
Oatmeal is high in soluble fiber which reduces LDL cholesterol (the "bad" cholesterol").
Black currants contain a compound called anthocyanosides, which can help improve vision. Additionally, this superfood contains 5 times the vitamin C that oranges do, making it a superb immunity booster.
Cranberry juice disrupts the formation of plague and thereby prevents yellowing of teeth. The flavonoids in cranberry juice also counteract the damaging effects of bacteria that cause tooth decay. Be careful that you aren't drinking a sugar-laden cranberry juice cocktail.
Dark chocolate will help curb your sweet tooth and is rich in flavonoids.
Red wine made with the dark skin and seeds of the grapes that are rich in polyphenols, a type of antioxidant that includes resveratrol. If you aren't a drinker, opt for grape juice or a resveratrol supplement available at your drug store for about $25.
http://www.doctoroz.com/videos/anti-aging-foods-cheat-sheet
Cod contains selenium which safeguards your skin from sun damage and cancer.
Mango provides 96% of your daily vitamin C needs and helps prevent periodontal disease.
Lowfat cottage cheese is full of protein, and therefore promotes hair health (since hair is mostly protein). Just be wary of hidden sodium levels.
Lean beef is full of iron. Iron deficiency can cause nail beds to be thin and concave.
Foods of the Mediterranean: fennel, an anti-inflammatory; octopus, a rich source of Omega-3 fatty acids, B12, iron and zinc; gigantes beans, giant lima beans rich in potassium
Oysters an excellent source of zinc, which aids in protein synthesis and collagen formation.
Red peppers and brussels sprouts are rich in vitamin C, which help build collagen and fight off free radicals.
Blueberries 1 serving of this superfood provides more antioxidant activity than most fruits and veggies. Antioxidants fight the free radicals that cause wrinkles.
Sunflower seeds contain lignin phytoestrogens, which prevent collagen breakdown and boost the skin's lipid barrier.
Tuna contains Omega-3 fatty acids that fight UV-related cell damage and are a rich source of niacin, a deficiency of which causes skin rashes.
Avocados are one of the richest sources of monounsaturated fats and contain biotin for healthy skin.
Watermelon is a source of lycopene, which protects the skin from UV rays.
Kelp contains vitamins C and E, which protect fats in the skin's moisture barrier from free-radical damage.
Lentils are a good source of zinc.
Pumpkin seeds are pumped full of antioxidants and magnesium, which help lower blood pressure and reduce the risk of heart attack and stroke.
Eggs are high in iron and biotin.
Pomegranate seeds contain juice rich in ellagic acid and punic alagin - 2 agents that fight damage from free radicals and preserve the collagen in your skin.
Oatmeal is high in soluble fiber which reduces LDL cholesterol (the "bad" cholesterol").
Black currants contain a compound called anthocyanosides, which can help improve vision. Additionally, this superfood contains 5 times the vitamin C that oranges do, making it a superb immunity booster.
Cranberry juice disrupts the formation of plague and thereby prevents yellowing of teeth. The flavonoids in cranberry juice also counteract the damaging effects of bacteria that cause tooth decay. Be careful that you aren't drinking a sugar-laden cranberry juice cocktail.
Dark chocolate will help curb your sweet tooth and is rich in flavonoids.
Red wine made with the dark skin and seeds of the grapes that are rich in polyphenols, a type of antioxidant that includes resveratrol. If you aren't a drinker, opt for grape juice or a resveratrol supplement available at your drug store for about $25.
http://www.doctoroz.com/videos/anti-aging-foods-cheat-sheet
Dr. Oz Shows How to Cheat on Your Diet and Still Lose Weight
Don’t derail your diet. If you must indulge, figure out when you can get your food fix and do the least damage.
Friday, September 17, 2010
Cancer prevention diet tip #5: Choose cancer-fighting foods
Cancer prevention diet tip #5: Choose cancer-fighting foods
Your immune system keeps you healthy by fighting off unwanted invaders in your system, including cancer cells. There are many things you can eat to maximize the strength of your immune system, as well as many cancer-fighting foods. But keep in mind that there is no single miracle food or ingredient that will protect you against cancer. Eating a colorful variety gives you the best protection.
Boost your antioxidants. Antioxidants are powerful vitamins that protect against cancer and help the cells in your body function optimally. Fruits and vegetables are the best sources of antioxidants such as beta-carotene, vitamin C, vitamin E, and selenium.
Eat a wide range of brightly colored fruits and vegetables. Colorful fruits and vegetables are rich in phytochemicals, a potent disease–fighting and immune–boosting nutrient. The greater the variety of colors that you include, the more you will benefit, since different colors are rich in different phytochemicals.
Flavor with immune-boosting spices and foods. Garlic, ginger, and curry powder not only add flavor, but they add a cancer-fighting punch of valuable nutrients. Other good choices include turmeric, basil, rosemary, and coriander. Use them in soups, salads, casseroles, or any other dish.
Drink plenty of water. Water is essentially to all bodily processes. It stimulates the immune system, removes waste and toxins, and transports nutrients to all of your organs.
Your immune system keeps you healthy by fighting off unwanted invaders in your system, including cancer cells. There are many things you can eat to maximize the strength of your immune system, as well as many cancer-fighting foods. But keep in mind that there is no single miracle food or ingredient that will protect you against cancer. Eating a colorful variety gives you the best protection.
Boost your antioxidants. Antioxidants are powerful vitamins that protect against cancer and help the cells in your body function optimally. Fruits and vegetables are the best sources of antioxidants such as beta-carotene, vitamin C, vitamin E, and selenium.
Eat a wide range of brightly colored fruits and vegetables. Colorful fruits and vegetables are rich in phytochemicals, a potent disease–fighting and immune–boosting nutrient. The greater the variety of colors that you include, the more you will benefit, since different colors are rich in different phytochemicals.
Flavor with immune-boosting spices and foods. Garlic, ginger, and curry powder not only add flavor, but they add a cancer-fighting punch of valuable nutrients. Other good choices include turmeric, basil, rosemary, and coriander. Use them in soups, salads, casseroles, or any other dish.
Drink plenty of water. Water is essentially to all bodily processes. It stimulates the immune system, removes waste and toxins, and transports nutrients to all of your organs.
Thursday, September 16, 2010
Got Goals? Dream It. Plan It. Do It.
Join Us for the 100 Day Challenge Beginning on September 22, 2010.
We thank you for your interest and look forward to your participation in our next 100 Day Challenge. Enjoy the following video which provides you with an overview of this exciting program.
Are you ready for a challenge?
Better job?
Starting your own business?
More abundance?
Happier relationship?
Fulfilled and rich life?
Losing 30 pounds?
Eating healthier?
More time for youself?
More time with family?
Yes. You can achieve whatever you want in your life. But you have to ...
And better yet, join us with thousands of other empowered high achievers in over 80 countries.
For more information about 100 Day Challenge and your personal strategic plan visit http://bit.ly/buTskW
100 Day Challenge to a Thinner and Healthier YOU
September 22nd is an important date as it marks the 100 day countdown of 2010, and also serves as the launch date for a truly unique, highly valuable program called the 100 Day Challenge -
An Extreme Performance Workout.
It's all about getting things done, getting massive results quickly, and finishing the year strong.
The 100 Day Challenge is a revolutionary performance acceleration program where challengers compete against themselves to achieve a number of challenging goals before the year runs out.
Tens of thousands of people from over 80 countries have already participated and this year’s enrollment numbers are expected to grow significantly.
Watch the following video. It the message resonates with, you're welcome to join thousands of other empowered people to develop your personal strategic plan and goals.
For more information about 100 Day Challenge and your personal strategic plan visit http://bit.ly/buTskW.
Wednesday, September 15, 2010
Cancer prevention diet tip #4: Choose your fats wisely
Cancer prevention diet tip #4: Choose your fats wisely
A major benefit of cutting down on the amount of meat you eat is that you will automatically cut out a lot of unhealthy fat. Eating a diet high in fat increases your risk for many types of cancer. But cutting out fat entirely isn’t the answer, either. In fact, some types of fat may actually protect against cancer. The trick is to choose your fats wisely and eat them in moderation.
Fats that increase cancer risk – The two most damaging fats are saturated fats and trans fats. Saturated fats are found mainly in animal products such as red meat, whole milk dairy products, and eggs. Trans fats, also called partially hydrogenated oils, are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil—which is very good for food manufacturers, and very bad for you.
Fats that decrease cancer risk – The best fats are unsaturated fats, which come from plant sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, and avocados. Also focus on omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.
Tips for choosing cancer-fighting fats and avoiding the bad
Reduce your consumption of red meat, whole milk, butter, and eggs, as these are the primary source of saturated fats.
Cook with olive oil instead of regular vegetable oil. Canola oil is another good choice, especially for baking.
Check the ingredient list on food labels and avoid anything with hydrogenated or partially hydrogenated oils, which are usually found in stick margarines, shortenings, salad dressings, and other packaged foods.
Trim the fat off of meat when you do eat it, and avoid eating the skin of the chicken.
Choose nonfat dairy products and eggs that have been fortified with omega-3 fatty acids.
Add nuts and seeds to cereal, salads, soups, or other dishes. Good choices include walnuts, almonds, pumpkin seeds, hazelnuts, pecans, and sesame seeds.
Use flaxseed oil in smoothies, salad dressings, or mixed in snacks such as applesauce. But do not cook with flaxseed oil, as it loses its protective properties when heated.
Limit fast food, fried foods, and packaged foods, which tend to be high in trans fats. This includes foods like potato chips, cookies, crackers, French fries, and doughnuts.
Eat fish once or twice a week. Good choices include wild Alaskan salmon, sardines, herring, and black cod. But be conscious of mercury, a contaminant found in many types of fish.
A major benefit of cutting down on the amount of meat you eat is that you will automatically cut out a lot of unhealthy fat. Eating a diet high in fat increases your risk for many types of cancer. But cutting out fat entirely isn’t the answer, either. In fact, some types of fat may actually protect against cancer. The trick is to choose your fats wisely and eat them in moderation.
Fats that increase cancer risk – The two most damaging fats are saturated fats and trans fats. Saturated fats are found mainly in animal products such as red meat, whole milk dairy products, and eggs. Trans fats, also called partially hydrogenated oils, are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil—which is very good for food manufacturers, and very bad for you.
Fats that decrease cancer risk – The best fats are unsaturated fats, which come from plant sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, and avocados. Also focus on omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.
Tips for choosing cancer-fighting fats and avoiding the bad
Reduce your consumption of red meat, whole milk, butter, and eggs, as these are the primary source of saturated fats.
Cook with olive oil instead of regular vegetable oil. Canola oil is another good choice, especially for baking.
Check the ingredient list on food labels and avoid anything with hydrogenated or partially hydrogenated oils, which are usually found in stick margarines, shortenings, salad dressings, and other packaged foods.
Trim the fat off of meat when you do eat it, and avoid eating the skin of the chicken.
Choose nonfat dairy products and eggs that have been fortified with omega-3 fatty acids.
Add nuts and seeds to cereal, salads, soups, or other dishes. Good choices include walnuts, almonds, pumpkin seeds, hazelnuts, pecans, and sesame seeds.
Use flaxseed oil in smoothies, salad dressings, or mixed in snacks such as applesauce. But do not cook with flaxseed oil, as it loses its protective properties when heated.
Limit fast food, fried foods, and packaged foods, which tend to be high in trans fats. This includes foods like potato chips, cookies, crackers, French fries, and doughnuts.
Eat fish once or twice a week. Good choices include wild Alaskan salmon, sardines, herring, and black cod. But be conscious of mercury, a contaminant found in many types of fish.
10-Step Anti-Cancer Program
- Reduce stress.
- Stay lean.
- Increase exercise.
- Limit dietary fat to 20 percent of total calories, with less than 10 percent of total calories as saturated fats. Eliminate hydrogenated fats.
- Increase fiber to between 25 and 35 grams a day.
- Eat lots of fresh fruits and vegetables.
- Eat foods high in the antioxidants beta carotene, vitamin C and vitamin E.
- Switch from red meat to seafood and soy products.
- Eat foods high in calcium.
- Consider daily supplements of the following:
Calcium, 500 mg.
Flaxseed meal (ground flaxseed), 30 grams
Acidophilus powder, 1 teaspoon
Vitamin E, 200 IU
Selenium, 100 mcg.
With trillions of cell duplications occurring inside you every day, it stands to reason that a few of those cells will become out of control renegades. If your body's immune system is strong enough to search out and destroy these cells, you don't "get cancer." If the cells win the battle with your body, you do get cancer. Good nutrition is one of many ways you can help your body fight this daily battle. If you think of phytonutrients in plant foods as chemo-prevention, you may someday spare yourself chemotherapy. Enjoy your food and your health!
Cancer prevention diet tip #3: Cut down on meat
Cancer prevention diet tip #3: Cut down on meat
Research shows that vegetarians are about fifty percent less likely to develop cancer than those who eat meat. So what’s the link between meat and cancer risk? First, meat lacks fiber and other nutrients that have been shown to have cancer-protective properties. What it does have in abundance, however, is fat—often very high levels of saturated fat. High-fat diets have been linked to higher rates of cancer. And saturated fat is particularly dangerous. Finally, depending on how it is prepared, meat can develop carcinogenic compounds.
Making better meat and protein choices
You don’t need to cut out meat completely and become a vegetarian. But most people consume far more meat than is healthy. You can cut down your cancer risk substantially by reducing the amount of animal-based products you eat and by choosing healthier meats.
Keep meat to a minimum. Try to keep the total amount of meat in your diet to no more than fifteen percent of your total calories. Ten percent is even better.
Eat red meat only occasionally. Red meat is high in saturated fat, so eat it sparingly.
Reduce the portion size of meat in each meal. The portion should be able to fit in the palm of your hand.
Use meat as a flavoring or a side, not the entrée. You can use a little bit of meat to add flavor or texture to your food, rather than using it as the main element.
Add beans and other plant-based protein sources to your meals.
Choose leaner meats, such as fish, chicken, or turkey. If possible, buy organic.
Avoid processed meats such as hotdogs, sausage, deli meats, and salami.
Research shows that vegetarians are about fifty percent less likely to develop cancer than those who eat meat. So what’s the link between meat and cancer risk? First, meat lacks fiber and other nutrients that have been shown to have cancer-protective properties. What it does have in abundance, however, is fat—often very high levels of saturated fat. High-fat diets have been linked to higher rates of cancer. And saturated fat is particularly dangerous. Finally, depending on how it is prepared, meat can develop carcinogenic compounds.
Making better meat and protein choices
You don’t need to cut out meat completely and become a vegetarian. But most people consume far more meat than is healthy. You can cut down your cancer risk substantially by reducing the amount of animal-based products you eat and by choosing healthier meats.
Keep meat to a minimum. Try to keep the total amount of meat in your diet to no more than fifteen percent of your total calories. Ten percent is even better.
Eat red meat only occasionally. Red meat is high in saturated fat, so eat it sparingly.
Reduce the portion size of meat in each meal. The portion should be able to fit in the palm of your hand.
Use meat as a flavoring or a side, not the entrée. You can use a little bit of meat to add flavor or texture to your food, rather than using it as the main element.
Add beans and other plant-based protein sources to your meals.
Choose leaner meats, such as fish, chicken, or turkey. If possible, buy organic.
Avoid processed meats such as hotdogs, sausage, deli meats, and salami.
7 Ways to Shed THAT Stubborn Body Fat
1) Don’t diet to extremes. Reducing calories by 15-20% a day will almost exclusively burn fat while larger cuts in calories will burn a combo of muscle tissue and fat. Muscle drives the metabolism – calorie burning. If you’re currently eating 3000 calories, reduce to 2400-2550, but do so according to smart guidelines.
2) Graze all day. Professional athletes and models eat all day long yet keep their total calories under control. The grazing method – 5-6 small meals elevates the metabolism. Each time you eat, the metabolism increases, and over a 6-10 week period, that increase can parlay into another 2-3 pounds of fat loss.
3) Increase Protein. Carbs, protein and fat – are equal in their efficiency to be stored as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary fat. When calories drop, protein saves muscle which helps keep the metabolism elevated. Aim for 1.2 grams per pound of bodyweight daily.
4) Play with Carbs. Carbs help retain metabolic boosting muscle yet they can stimulate fat storage. Following a modified low carb diet – staggering your carbohydrate intake is one of the most effective ways to jump start your metabolism and to burn stubborn fat fast.
5) Go Backwards. One reason fat loss comes to a halt; the body downgrades its metabolism to meet its dwindling intake of calories. The solution: dramatically increase your calorie intake once every 2-3 weeks. The one day splurge “re-sets” the metabolism by restoring thyroid levels, the calorie burning hormone that declines with dieting.
6) Skip the Late Night Carbs. Carbs eaten before bedtime are more likely to be stored as body fat so focus on lean proteins and fiber based vegetables like broccoli, cauliflower and salad fixings. The lone exception: if you train late at night and your goal is to build muscle mass, you’ll need the carbs to replenish glycogen and support growth.
7) Go Fish. When calories are controlled, the inclusion of omega-3 fatty acids found in salmon, trout and sardines may promote speedier fat loss. One study revealed dieters who ate fish on a daily basis lost more weight than those who ate fish just once a week (Am Journ Clin Nutr 70:817-825, 1999)
2) Graze all day. Professional athletes and models eat all day long yet keep their total calories under control. The grazing method – 5-6 small meals elevates the metabolism. Each time you eat, the metabolism increases, and over a 6-10 week period, that increase can parlay into another 2-3 pounds of fat loss.
3) Increase Protein. Carbs, protein and fat – are equal in their efficiency to be stored as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary fat. When calories drop, protein saves muscle which helps keep the metabolism elevated. Aim for 1.2 grams per pound of bodyweight daily.
4) Play with Carbs. Carbs help retain metabolic boosting muscle yet they can stimulate fat storage. Following a modified low carb diet – staggering your carbohydrate intake is one of the most effective ways to jump start your metabolism and to burn stubborn fat fast.
5) Go Backwards. One reason fat loss comes to a halt; the body downgrades its metabolism to meet its dwindling intake of calories. The solution: dramatically increase your calorie intake once every 2-3 weeks. The one day splurge “re-sets” the metabolism by restoring thyroid levels, the calorie burning hormone that declines with dieting.
6) Skip the Late Night Carbs. Carbs eaten before bedtime are more likely to be stored as body fat so focus on lean proteins and fiber based vegetables like broccoli, cauliflower and salad fixings. The lone exception: if you train late at night and your goal is to build muscle mass, you’ll need the carbs to replenish glycogen and support growth.
7) Go Fish. When calories are controlled, the inclusion of omega-3 fatty acids found in salmon, trout and sardines may promote speedier fat loss. One study revealed dieters who ate fish on a daily basis lost more weight than those who ate fish just once a week (Am Journ Clin Nutr 70:817-825, 1999)
Common Cancer Myths Debunked
A new study from American Cancer Society researchers finds a surprising number of Americans believe scientifically unsubstantiated claims concerning cancer, and that population segments suffering the greatest burden of cancer are the most likely to be misinformed.
To set the record straight:
The risk of dying of cancer in the U.S. is not increasing. In fact, the age-standardized cancer death rate has been decreasing since the early 1990s, and the 5-year relative survival rate for all cancers combined has improved steadily over the last 30 years.
Source: American Cancer Society
http://www.cancer.org/InYourArea/Eastern/AreaHighlights/5-most-common-cancer-myths?acx_mid=31352&acx_rid=1125083198
To set the record straight:
The risk of dying of cancer in the U.S. is not increasing. In fact, the age-standardized cancer death rate has been decreasing since the early 1990s, and the 5-year relative survival rate for all cancers combined has improved steadily over the last 30 years.
- Living in a polluted city is not a greater risk for lung cancer than smoking a pack of cigarettes a day. Air pollution is actually far less likely to cause lung cancer than smoking cigarettes. Being a smoker, or even being frequently exposed to second hand smoke is more dangerous than the level of air pollution encountered in US cities. In fact, about 87% of lung cancers are thought to result from smoking or passive exposure to tobacco smoke.
- Electronic devices, like cell phones, cannot cause cancer. In a recent study, cell phone users did not have a higher risk of brain or central nervous system cancers, salivary gland tumors, eye tumors, or leukemia. This was true even for people who had used cell phones for longer than 10 years. In fact, these long-term users appeared to have a lower risk of brain cancer.
- Personal hygiene products, like shampoo, deodorant, and antiperspirants, cannot cause cancer. In fact, a carefully-designed epidemiologic study of this issue compared 813 women with breast cancer and 793 women without the disease found no relationship between breast cancer risk and antiperspirant use, deodorant use, or underarm shaving.
- Underwire bras and breast implants cannot cause breast cancer. Two anthropologists made this association in a book called Dressed to Kill. Their study was not conducted according to standard principles of epidemiological research and did not take into consideration other variables, including known risk factors for breast cancer. Silicone breast implants can cause scar tissue to form in the breast. But studies have found that this does not increase breast cancer risk. If you have breast implants, you might need special x-ray pictures during mammograms.
Source: American Cancer Society
http://www.cancer.org/InYourArea/Eastern/AreaHighlights/5-most-common-cancer-myths?acx_mid=31352&acx_rid=1125083198
Monday, September 13, 2010
Cancer Prevention Diet Tip #2: Bulk up on Fibers
Cancer prevention diet tip #2: Bulk up on fiber
Another benefit of eating plant-based foods is that it will also increase your fiber intake. Fiber, also called roughage or bulk, is the part of plants (grains, fruits, and vegetables) that your body can’t digest. Fiber plays a key role in keeping your digestive system clean and healthy. It helps keep food moving through your digestive tract, and it also moves cancer-causing compounds out before they can create harm.
Fiber is found in fruits, vegetables, and whole grains. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, sugar, or “white” foods like white bread, white rice, and pastries.
Simple ways to add more fiber to your diet:
Use brown rice instead of white rice
Substitute whole-grain bread for white bread
Choose a bran muffin over a croissant or pastry
Snack on popcorn instead of potato chips
Eat fresh fruit such as a pear, a banana, or an apple (with the skin)
Have a baked potato, including the skin, instead of mashed potatoes
Enjoy fresh carrots, celery, or bell peppers with a hummus or salsa, instead of chips and a sour cream dip
Use beans instead of ground meat in chili, casseroles, tacos, and even burgers (bean burgers taste great!)
High-fiber, cancer-fighting foods
Whole grains
whole-wheat pasta, raisin bran, barley, oatmeal, oat bran muffins, popcorn, brown rice, whole-grain or whole-wheat bread
Fruit
raspberries, apples, pears, strawberries, bananas, blackberries, blueberries, mango, apricots, citrus fruits, dried fruit, prunes, raisins
Legumes
lentils, black beans, split peas, lima beans, baked beans, kidney beans, pinto, chick peas, navy beans, black-eyed peas
Vegetables
broccoli, spinach, dark green leafy vegetables, peas, artichokes, corn, carrots, tomatoes, Brussels sprouts, potatoes
Another benefit of eating plant-based foods is that it will also increase your fiber intake. Fiber, also called roughage or bulk, is the part of plants (grains, fruits, and vegetables) that your body can’t digest. Fiber plays a key role in keeping your digestive system clean and healthy. It helps keep food moving through your digestive tract, and it also moves cancer-causing compounds out before they can create harm.
Fiber is found in fruits, vegetables, and whole grains. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, sugar, or “white” foods like white bread, white rice, and pastries.
Simple ways to add more fiber to your diet:
Use brown rice instead of white rice
Substitute whole-grain bread for white bread
Choose a bran muffin over a croissant or pastry
Snack on popcorn instead of potato chips
Eat fresh fruit such as a pear, a banana, or an apple (with the skin)
Have a baked potato, including the skin, instead of mashed potatoes
Enjoy fresh carrots, celery, or bell peppers with a hummus or salsa, instead of chips and a sour cream dip
Use beans instead of ground meat in chili, casseroles, tacos, and even burgers (bean burgers taste great!)
High-fiber, cancer-fighting foods
Whole grains
whole-wheat pasta, raisin bran, barley, oatmeal, oat bran muffins, popcorn, brown rice, whole-grain or whole-wheat bread
Fruit
raspberries, apples, pears, strawberries, bananas, blackberries, blueberries, mango, apricots, citrus fruits, dried fruit, prunes, raisins
Legumes
lentils, black beans, split peas, lima beans, baked beans, kidney beans, pinto, chick peas, navy beans, black-eyed peas
Vegetables
broccoli, spinach, dark green leafy vegetables, peas, artichokes, corn, carrots, tomatoes, Brussels sprouts, potatoes
Fifteen Foods that Melt Your Belly Fat Fast
I just got done reading a report written by a top nutritionist and friend, Josh Bezoni, and I was so impressed I asked him if we could make it available to my readers today as a gift:
FIFTEEN foods that KILL belly fat fast <—— F.REE report
Josh was a former nutritionist for Bill Phillips (formerly of EAS, Muscle Media Magazine, Body-for-LIFE, and now Transformation) and he REALLY knows his stuff when it comes to foods that help you get a flat stomach fast.
FIFTEEN foods that KILL belly fat fast <—— Click Here
In the report, Josh reveals his 15 belly-blasting foods and he also exposes several so-called “healthy” foods that, believe it or not, actually INCREASE abdominal fat storage (yikes)!
Get the scoop on which foods you should immediately STOP eating, and discover the 15 you should REPLACE them with for a lean, flat stomach…
FIFTEEN foods that KILL belly fat fast <—— F.REE report
FIFTEEN foods that KILL belly fat fast <—— F.REE report
Josh was a former nutritionist for Bill Phillips (formerly of EAS, Muscle Media Magazine, Body-for-LIFE, and now Transformation) and he REALLY knows his stuff when it comes to foods that help you get a flat stomach fast.
FIFTEEN foods that KILL belly fat fast <—— Click Here
In the report, Josh reveals his 15 belly-blasting foods and he also exposes several so-called “healthy” foods that, believe it or not, actually INCREASE abdominal fat storage (yikes)!
Get the scoop on which foods you should immediately STOP eating, and discover the 15 you should REPLACE them with for a lean, flat stomach…
FIFTEEN foods that KILL belly fat fast <—— F.REE report
Anti-Cancer Diet: Cancer Prevention Nutrition Tips and Cancer-Fighting Foods
What you need to know about cancer and diet
Not all health problems are avoidable, but you have more control over your health than you may think. Research shows that a large percentage of cancer-related deaths—maybe even the majority—are directly linked to lifestyle choices such as smoking, drinking, a lack of exercise, and an unhealthy diet. Avoiding cigarettes, minimizing alcohol, and getting regular exercise are a great start to an anti-cancer lifestyle. But to best support your health, you also need to look at your eating habits.
What you eat—and don’t eat—has a powerful effect on your health, including your risk of cancer. Without knowing it, you may be eating many foods that fuel cancer, while neglecting the powerful foods and nutrients that can protect you. If you change your diet and behaviors, you can minimize your risk of disease and possibly even stop cancer in its tracks.
Cancer prevention diet tip #1: Focus on plant-based foods
The best diet for preventing or fighting cancer is a predominantly plant-based diet that includes a variety of vegetables, fruits, and whole grains. A plant-based diet means eating mostly foods that come from plants: vegetables, fruits, nuts, grains, and beans.
The less processed these foods are—the less they’ve been cooked, peeled, mixed with other ingredients, stripped of their nutrients, or otherwise altered from the way they came out of the ground—the better.
There are many ways to add plant-based foods to your diet. A nice visual reminder is to aim for a plate of food that is filled at least two-thirds with whole grains, vegetables, beans, or fruit. Dairy products, fish, and meat should take up no more than a third of the plate. Keep in mind that you don’t need to go completely vegetarian. Instead, focus on adding “whole” foods, which are foods close to their original form. Just as important, try to minimize or reduce the amount of processed foods you eat. Eat an apple instead of drinking a glass of apple juice, for example. Or enjoy a bowl of oatmeal with raisins instead of an oatmeal raisin cookie.
Simple tips for getting more plant-based foods in your diet
Breakfast: Add fruit and a few seeds or nuts to your whole grain breakfast cereal (oatmeal!).
Lunch: Eat a big salad filled with your favorite beans and peas or other combo of veggies. Always order lettuce and tomato (plus any other veggies you can!) on your sandwiches. Order whole grain bread for your sandwiches. Have a side of veggies like cut up carrots, sauerkraut or a piece of fruit.
Snacks: fresh fruit and vegetables. Grab an apple or banana on your way out the door. Raw veggies such as carrots, celery, cucumbers, jicama, peppers, etc. are great with a low-fat dip such as hummus. Keep trail mix made with nuts, seeds and a little dried fruit on hand.
Dinner: Add fresh or frozen veggies to your favorite pasta sauce or rice dish. Top a baked potato with broccoli and yogurt, sautéed veggies, or with salsa. Replace creamy pasta sauces, with sautéed vegetables or tomato sauce made with healthy olive oil.
Dessert: Choose fruit instead of a richer dessert. Or a single square of dark chocolate.
Buy organic or local produce, if possible.
Some pesticides found in commercially-grown produce are also suspected carcinogens. Organic foods are free of these pesticides, and locally grown produce is less likely to have been treated with chemicals to prevent spoilage.
More tips to come ...
Not all health problems are avoidable, but you have more control over your health than you may think. Research shows that a large percentage of cancer-related deaths—maybe even the majority—are directly linked to lifestyle choices such as smoking, drinking, a lack of exercise, and an unhealthy diet. Avoiding cigarettes, minimizing alcohol, and getting regular exercise are a great start to an anti-cancer lifestyle. But to best support your health, you also need to look at your eating habits.
What you eat—and don’t eat—has a powerful effect on your health, including your risk of cancer. Without knowing it, you may be eating many foods that fuel cancer, while neglecting the powerful foods and nutrients that can protect you. If you change your diet and behaviors, you can minimize your risk of disease and possibly even stop cancer in its tracks.
Cancer prevention diet tip #1: Focus on plant-based foods
The best diet for preventing or fighting cancer is a predominantly plant-based diet that includes a variety of vegetables, fruits, and whole grains. A plant-based diet means eating mostly foods that come from plants: vegetables, fruits, nuts, grains, and beans.
The less processed these foods are—the less they’ve been cooked, peeled, mixed with other ingredients, stripped of their nutrients, or otherwise altered from the way they came out of the ground—the better.
There are many ways to add plant-based foods to your diet. A nice visual reminder is to aim for a plate of food that is filled at least two-thirds with whole grains, vegetables, beans, or fruit. Dairy products, fish, and meat should take up no more than a third of the plate. Keep in mind that you don’t need to go completely vegetarian. Instead, focus on adding “whole” foods, which are foods close to their original form. Just as important, try to minimize or reduce the amount of processed foods you eat. Eat an apple instead of drinking a glass of apple juice, for example. Or enjoy a bowl of oatmeal with raisins instead of an oatmeal raisin cookie.
Simple tips for getting more plant-based foods in your diet
Breakfast: Add fruit and a few seeds or nuts to your whole grain breakfast cereal (oatmeal!).
Lunch: Eat a big salad filled with your favorite beans and peas or other combo of veggies. Always order lettuce and tomato (plus any other veggies you can!) on your sandwiches. Order whole grain bread for your sandwiches. Have a side of veggies like cut up carrots, sauerkraut or a piece of fruit.
Snacks: fresh fruit and vegetables. Grab an apple or banana on your way out the door. Raw veggies such as carrots, celery, cucumbers, jicama, peppers, etc. are great with a low-fat dip such as hummus. Keep trail mix made with nuts, seeds and a little dried fruit on hand.
Dinner: Add fresh or frozen veggies to your favorite pasta sauce or rice dish. Top a baked potato with broccoli and yogurt, sautéed veggies, or with salsa. Replace creamy pasta sauces, with sautéed vegetables or tomato sauce made with healthy olive oil.
Dessert: Choose fruit instead of a richer dessert. Or a single square of dark chocolate.
Buy organic or local produce, if possible.
Some pesticides found in commercially-grown produce are also suspected carcinogens. Organic foods are free of these pesticides, and locally grown produce is less likely to have been treated with chemicals to prevent spoilage.
More tips to come ...
Thursday, September 9, 2010
Are Organic Vegetables and Fruits Healthy to Eat?
Healthy foods to eat and nutritious vegetables are more difficult to find than you may imagine.
But aren't all vegetables good for you?
Apparently not, according to a report issued by the Environmental Working Group (EWG), a nonprofit group that focuses on public health addressing issues such as pollution, nutrition, and their affects on the human body.
Raw Vegetable Diet
A raw vegetable diet is an excellent place to focus your eating habits since it supplies the enzymes and nutrients found in nature.
Cooking, freezing, canning, or otherwise processing foods kills all the enzymes and most of the nutrients found in foods.
That is why it is a good idea to consume as many of your foods as you can as they come from nature. Why would you spend good money on foods you know to be necessary for the healthy maintenance of your body then kill all of the nutrients found in those foods?
That does not make sense.
Of course, it also does not make sense to consume vegetables containing pesticides that will overburden your body with toxins, which may lead to ill health, disease, and possibly shorten your lifespan.
Unhealthy Foods
EWG reports that thin, soft skinned fruits and vegetables may be more susceptible to absorbing pesticides than those with a stronger, more dense outer layer.
These soft skinned fruits and vegetables include:
Apples
Cherries
Peaches
Strawberries
Celery
Domestic Blueberries (those grown on farms)
Nectarines
Potatoes
Imported Grapes
Lettuce
Sweet Bell Peppers
Spinach
Kale
Collard Greens
Healthy Foods Get Contaminated
These otherwise healthy foods have been found to be contaminated with and contain from 47 to 67 different pesticides per serving.
Apparently, bugs and other critters also enjoy eating these delicate foods so they must be protected to assure they ripen and are available for human consumption. The most economical and easiest method of avoiding predation of growing crops is by using pesticides.
However, those same pesticides come with many detrimental side effects.
Organic Foods Are Best
Organic foods are grown without the use of chemical pesticides, herbicides, or any other unnatural substances being applied to them. This assures you that your raw vegetables and fresh fruits are free of unseen compounds that may harm you and your loved ones.
But aren't they more expensive than chemically fertilized and pesticide sprayed produce?
Yes, there may be a small difference between buying comparable items but it is minimal when the benefits of pesticide-free produce is taken into consideration. But when comparing relative costs of purchasing fresh organic foods to processed foods there may not be a discernable difference in cost.
David L. Katz, M.D., who has investigated this situation, found there really is no major difference in your overall food bill when comparing the purchase price of good healthy foods to unhealthy processed foods.
But aren't all vegetables good for you?
Apparently not, according to a report issued by the Environmental Working Group (EWG), a nonprofit group that focuses on public health addressing issues such as pollution, nutrition, and their affects on the human body.
Raw Vegetable Diet
A raw vegetable diet is an excellent place to focus your eating habits since it supplies the enzymes and nutrients found in nature.
Cooking, freezing, canning, or otherwise processing foods kills all the enzymes and most of the nutrients found in foods.
That is why it is a good idea to consume as many of your foods as you can as they come from nature. Why would you spend good money on foods you know to be necessary for the healthy maintenance of your body then kill all of the nutrients found in those foods?
That does not make sense.
Of course, it also does not make sense to consume vegetables containing pesticides that will overburden your body with toxins, which may lead to ill health, disease, and possibly shorten your lifespan.
Unhealthy Foods
EWG reports that thin, soft skinned fruits and vegetables may be more susceptible to absorbing pesticides than those with a stronger, more dense outer layer.
These soft skinned fruits and vegetables include:
Apples
Cherries
Peaches
Strawberries
Celery
Domestic Blueberries (those grown on farms)
Nectarines
Potatoes
Imported Grapes
Lettuce
Sweet Bell Peppers
Spinach
Kale
Collard Greens
Healthy Foods Get Contaminated
These otherwise healthy foods have been found to be contaminated with and contain from 47 to 67 different pesticides per serving.
Apparently, bugs and other critters also enjoy eating these delicate foods so they must be protected to assure they ripen and are available for human consumption. The most economical and easiest method of avoiding predation of growing crops is by using pesticides.
However, those same pesticides come with many detrimental side effects.
Organic Foods Are Best
Organic foods are grown without the use of chemical pesticides, herbicides, or any other unnatural substances being applied to them. This assures you that your raw vegetables and fresh fruits are free of unseen compounds that may harm you and your loved ones.
But aren't they more expensive than chemically fertilized and pesticide sprayed produce?
Yes, there may be a small difference between buying comparable items but it is minimal when the benefits of pesticide-free produce is taken into consideration. But when comparing relative costs of purchasing fresh organic foods to processed foods there may not be a discernable difference in cost.
David L. Katz, M.D., who has investigated this situation, found there really is no major difference in your overall food bill when comparing the purchase price of good healthy foods to unhealthy processed foods.
How to Lose Belly Fat in 3 Easy Steps
Shed fat fast and improve your health. With so many methods available, it’s difficult to decide which one will help you lose your desired weight. Here are some good ways to shed body fat and never have to worry about it again.
Up the intensity of your workouts so that you are burning a lot more calories. The more intensity the harder your body works. Work at about 80-95% of your maximum heart rate a few times a week. The training sessions don’t have to be long. A ten minute jog followed by 10 x100m sprints and a minute or two of light jogging in between, and finishing up with five minute cool down is enough to get your heart rate up and increase the amount of calories you burn which will help you shed body fat.
Train for a competition like a 10km fun run and aim to get the best time you can. When you have something to look forward to and train for it’s much easier to stay motivated and get your daily workout in. If your goal is simply to lose weight it might be difficult to sustain your motivation and reach your goal weight. A competition can prevent boredom and help you maximize your fat loss.
Eliminate all the sugar from your diet. Sugar is the biggest culprit when it comes to weight. It seems to be included in almost everything we eat even if it isn’t a sweet or dessert. Cut out junk food as burgers also contain sugar – it’s found in the bread roll or the sauces. Get rid of chocolate, biscuits and cakes from your pantry along with all the sugar laden cereals. Just by getting rid of all the sugar you can dramatically increase your fat loss.
Drink plenty of water and herbal teas and eliminate the soft drinks and alcohol. Soft drinks contain sugar and are bad for your healthy. Alcohol isn’t too good either. If you want to shed body fat limit yourself to one or two standard drinks at the weekend and stop at that. You’ll save yourself a hangover the next day and won’t be damaging your liver. A healthy liver means it’s easier to lose weight.
Eat at regular intervals rather than going on a restrictive diet. People who can’t seem to lose weight are usually the ones who follow strict diets that tell them they can’t consume certain foods. By choosing to eat regularly you end up eating less but you keep your metabolism going at a rate that will help you shed pounds. Restricting will do the opposite because you are more likely to overeat when unexpected cravings arise. Go for less more often rather than more sporadically.
Up the intensity of your workouts so that you are burning a lot more calories. The more intensity the harder your body works. Work at about 80-95% of your maximum heart rate a few times a week. The training sessions don’t have to be long. A ten minute jog followed by 10 x100m sprints and a minute or two of light jogging in between, and finishing up with five minute cool down is enough to get your heart rate up and increase the amount of calories you burn which will help you shed body fat.
Train for a competition like a 10km fun run and aim to get the best time you can. When you have something to look forward to and train for it’s much easier to stay motivated and get your daily workout in. If your goal is simply to lose weight it might be difficult to sustain your motivation and reach your goal weight. A competition can prevent boredom and help you maximize your fat loss.
Eliminate all the sugar from your diet. Sugar is the biggest culprit when it comes to weight. It seems to be included in almost everything we eat even if it isn’t a sweet or dessert. Cut out junk food as burgers also contain sugar – it’s found in the bread roll or the sauces. Get rid of chocolate, biscuits and cakes from your pantry along with all the sugar laden cereals. Just by getting rid of all the sugar you can dramatically increase your fat loss.
Drink plenty of water and herbal teas and eliminate the soft drinks and alcohol. Soft drinks contain sugar and are bad for your healthy. Alcohol isn’t too good either. If you want to shed body fat limit yourself to one or two standard drinks at the weekend and stop at that. You’ll save yourself a hangover the next day and won’t be damaging your liver. A healthy liver means it’s easier to lose weight.
Eat at regular intervals rather than going on a restrictive diet. People who can’t seem to lose weight are usually the ones who follow strict diets that tell them they can’t consume certain foods. By choosing to eat regularly you end up eating less but you keep your metabolism going at a rate that will help you shed pounds. Restricting will do the opposite because you are more likely to overeat when unexpected cravings arise. Go for less more often rather than more sporadically.
Saturday, September 4, 2010
3 Keys to Maintain Your Weight Loss
Weight is not fat. “Weight” could be composed of mostly lean tissue, or it could be mostly water weight. In fact, I would go a step further and point out that rapid loss of bodyweight correlates very highly with a greater chance of relapse, weight re-gain and long term failure.
So what does impress me? What gets my attention?
I pay attention to what the “long term maintainers” have to say - those are the people who have maintained an ideal weight for over a year… preferably even 2-5 years or more.
Don't listen to "losers"... listen to maintainers!
As I was researching the subject of long term weight maintenance recently, I was surprised at the huge amount of research that's already been done in this area.
One paper that caught my interest was published by Judy Kruger and colleagues in the International Journal of Behavioral Nutrition and Physical Activity/ It was titled,
“Dietary and physical activity behaviors among adults successful at weight loss maintenance.”
This was not an experimental study, but a compilation of data from the “Styles Survey” which was representative of the U.S. population and asked respondants questions about strategies to aid with weight maintenance.
In this particular survey, only one-third (30.96%) of the respondents said they were successful at keeping their weight off. The researchers wanted to know the difference between the small group that was successful and the majority that were not.
The difference between losers and maintainers
Both groups reduced the amount of food they consumed, they ate smaller portions, more fruits and vegetables, fewer fatty foods and fewer sweetened beverages.
Not really any surprises there, but what we want to know most is not what losers and maintainers have in common, but what the maintainers did that the losers didn't.
Some major differences emerged between losers and maintainers:
First, a significantly higher proportion of successful maintainers reported exercising 30 minutes or more daily, and they also reported adding other physical activity to their daily schedules (recreation, sports, physical work, etc).
In addition, more of the successful maintainers included weight training in their exercise regimens than did the losers.
Reducing sedentary activities (TV watching, etc) was also a significant difference between those who successfully maintained and those who did not.
The next big difference that separated the successful maintainers from the unsuccessful was in their “self-monitoring behaviors” including:
tracking calories
tracking body weight
planning meals
tracking fat
So what does impress me? What gets my attention?
I pay attention to what the “long term maintainers” have to say - those are the people who have maintained an ideal weight for over a year… preferably even 2-5 years or more.
Don't listen to "losers"... listen to maintainers!
As I was researching the subject of long term weight maintenance recently, I was surprised at the huge amount of research that's already been done in this area.
One paper that caught my interest was published by Judy Kruger and colleagues in the International Journal of Behavioral Nutrition and Physical Activity/ It was titled,
“Dietary and physical activity behaviors among adults successful at weight loss maintenance.”
This was not an experimental study, but a compilation of data from the “Styles Survey” which was representative of the U.S. population and asked respondants questions about strategies to aid with weight maintenance.
In this particular survey, only one-third (30.96%) of the respondents said they were successful at keeping their weight off. The researchers wanted to know the difference between the small group that was successful and the majority that were not.
The difference between losers and maintainers
Both groups reduced the amount of food they consumed, they ate smaller portions, more fruits and vegetables, fewer fatty foods and fewer sweetened beverages.
Not really any surprises there, but what we want to know most is not what losers and maintainers have in common, but what the maintainers did that the losers didn't.
Some major differences emerged between losers and maintainers:
First, a significantly higher proportion of successful maintainers reported exercising 30 minutes or more daily, and they also reported adding other physical activity to their daily schedules (recreation, sports, physical work, etc).
In addition, more of the successful maintainers included weight training in their exercise regimens than did the losers.
Reducing sedentary activities (TV watching, etc) was also a significant difference between those who successfully maintained and those who did not.
The next big difference that separated the successful maintainers from the unsuccessful was in their “self-monitoring behaviors” including:
tracking calories
tracking body weight
planning meals
tracking fat
Tuesday, August 24, 2010
How To Quickly Lose Weight The Healthy Way With New SIMPLE, CHEAP, And EASY Veggie Meal Plans
"Discover How To Quickly Lose Weight The Healthy Way With New SIMPLE, CHEAP, And EASY Veggie Meal Plans”
If You’re Sick of Feeling Tired, Sluggish, and Bloated, Then Use This 21-Day Veggie Detox Weight Loss Plan to Lose Belly Fat, Get More Energy, and Boost Your Confidence
With Kardena Pauza’s new vegetarian Weight Loss & Detox Plan, you’ll lose belly fat while detoxing your internal system simply through a few easy nutritional changes. You’ll have MORE ENERGY, you’ll LOSE WEIGHT, and you’ll have LESS STRESS.
The NEW Easy Veggie Meal Plans take the confusion out of vegetarian diets and show you how to lose belly fat fast by following simple, easy, and budget-friendly veggie meal plans, without sacrificing your health, wallet, or waistline to pre-packaged high-sodium processed foods or relying on dairy products for every meal.
Are you ready to discover the best vegetarian diet for fat loss, health and vitality while avoiding expensive, processed, so-called “health foods” full of sugar and sodium?
Well guess what?
It is SIMPLE and EASY to eat a delicious vegetarian diet for weight loss.
However, most people struggle when they start a vegetarian weight loss diet. In fact, some of my friends have even GAINED WEIGHT when they tried vegetarian diets because they just didn’t know what they were doing.
Beginner vegetarians often eat all their meals from boxed foods found in the freezer section at the grocery store, and before they realize it, they gain ugly belly fat from the excess sugar and sodium in those so-called health foods.
Find out more about the Easy Veggie Meal Plans.
If You’re Sick of Feeling Tired, Sluggish, and Bloated, Then Use This 21-Day Veggie Detox Weight Loss Plan to Lose Belly Fat, Get More Energy, and Boost Your Confidence
With Kardena Pauza’s new vegetarian Weight Loss & Detox Plan, you’ll lose belly fat while detoxing your internal system simply through a few easy nutritional changes. You’ll have MORE ENERGY, you’ll LOSE WEIGHT, and you’ll have LESS STRESS.
The NEW Easy Veggie Meal Plans take the confusion out of vegetarian diets and show you how to lose belly fat fast by following simple, easy, and budget-friendly veggie meal plans, without sacrificing your health, wallet, or waistline to pre-packaged high-sodium processed foods or relying on dairy products for every meal.
Are you ready to discover the best vegetarian diet for fat loss, health and vitality while avoiding expensive, processed, so-called “health foods” full of sugar and sodium?
Well guess what?
It is SIMPLE and EASY to eat a delicious vegetarian diet for weight loss.
However, most people struggle when they start a vegetarian weight loss diet. In fact, some of my friends have even GAINED WEIGHT when they tried vegetarian diets because they just didn’t know what they were doing.
Beginner vegetarians often eat all their meals from boxed foods found in the freezer section at the grocery store, and before they realize it, they gain ugly belly fat from the excess sugar and sodium in those so-called health foods.
Find out more about the Easy Veggie Meal Plans.
Monday, August 23, 2010
Denville Personal Trainer Carey Yang Says Parents Play a Key Role in Fighting Childhood Obesity
FOR IMMEDIATE RELEASE
New Jersey Fitness Expert and certified personal trainer Carey Yang urges parents and family participation to fight increasing adult and childhood obesity rates.
DENVILLE, NJ — August 23, 2010 — America’s unstoppable obesity rates would account for more than $860 billion healthcare cost by 2030. “This is an alarmingly tough uptrend to fight againist,” says Carey Yang, a Certified Personal Trainer, fitness expert and president of Beyond Fitness Solutions, LLC based in Denville, New Jeresy.
According to a recent report, Americans are continuing to get fatter and fatter, with obesity rates reaching 30 percent or more in nine states last year, as opposed to only three states in 2007.
“This is a trend reversal from a study release earlier this year that, obesity rates have remained constant for at least five years among men and for closer to 10 years among women and children,” Yang says.
Yang says, we have so many government agencies, non-profit organizations, communities and schools involved to fight both adult and childhood obesity with a variety of programs. Even the First Lady Michelle Obama early this year launched a campaign to fight childhood obesity by improving childhood nutrition and physical activity.
“Nutrition and exercise start from home. Parents hold the key to educating their children,” Yang says. “Parents should be good role models for their children. If your children see you slouch in front of the tube and dig into a bag of chips along with a bottle of beer, it’s hard to resist the same lifestyle. Chunky Mom, plus chunky Dad, often equals chunky kids and pets.”
Yang advocates parents and family involvements in fighting against obesity. Health and fitness is truly a family matter. He offers a few solutions to promoting active lifestyle and making healthy choices.
1. Be a positive role model. Parents have to set a good example for themselves and for their children such as regular exercise, being active and eating a healthy balanced die.
2. Set family time to prepare meals and exercise together. Research shows that families eating and exercising together also stay closer.
3. Assign household chores. Children can learn the value of responsibility by sharing active household chores while increasing physical activity.
4. Limit sedentary activities. Watching TV and playing electronic games have taken so much time and opportunity out of moving around and exercising. Studies have shown that reducing TV time is associated with reductions in body weight and body fat.
It’s a day-to-day process and a series of repeated small steps that add up to awesome health habits. “Every time you choose the vegetables over the chips, a walk over a drive, and an active game over T.V., you’ve just made another donation to yourself and to your families lifetime health and fitness fund,” Yang says.
About C. Carey Yang and Beyond Fitness Solutions, LLC
C. Carey Yang, Your Dream Body WorkoutXpert, is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. Yang is the founder and master trainer of Beyond Fitness Solutions, LLC providing in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar.
Yang specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.beyondfitnesssolutions.com/.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com
New Jersey Fitness Expert and certified personal trainer Carey Yang urges parents and family participation to fight increasing adult and childhood obesity rates.
DENVILLE, NJ — August 23, 2010 — America’s unstoppable obesity rates would account for more than $860 billion healthcare cost by 2030. “This is an alarmingly tough uptrend to fight againist,” says Carey Yang, a Certified Personal Trainer, fitness expert and president of Beyond Fitness Solutions, LLC based in Denville, New Jeresy.
According to a recent report, Americans are continuing to get fatter and fatter, with obesity rates reaching 30 percent or more in nine states last year, as opposed to only three states in 2007.
“This is a trend reversal from a study release earlier this year that, obesity rates have remained constant for at least five years among men and for closer to 10 years among women and children,” Yang says.
Yang says, we have so many government agencies, non-profit organizations, communities and schools involved to fight both adult and childhood obesity with a variety of programs. Even the First Lady Michelle Obama early this year launched a campaign to fight childhood obesity by improving childhood nutrition and physical activity.
“Nutrition and exercise start from home. Parents hold the key to educating their children,” Yang says. “Parents should be good role models for their children. If your children see you slouch in front of the tube and dig into a bag of chips along with a bottle of beer, it’s hard to resist the same lifestyle. Chunky Mom, plus chunky Dad, often equals chunky kids and pets.”
Yang advocates parents and family involvements in fighting against obesity. Health and fitness is truly a family matter. He offers a few solutions to promoting active lifestyle and making healthy choices.
1. Be a positive role model. Parents have to set a good example for themselves and for their children such as regular exercise, being active and eating a healthy balanced die.
2. Set family time to prepare meals and exercise together. Research shows that families eating and exercising together also stay closer.
3. Assign household chores. Children can learn the value of responsibility by sharing active household chores while increasing physical activity.
4. Limit sedentary activities. Watching TV and playing electronic games have taken so much time and opportunity out of moving around and exercising. Studies have shown that reducing TV time is associated with reductions in body weight and body fat.
It’s a day-to-day process and a series of repeated small steps that add up to awesome health habits. “Every time you choose the vegetables over the chips, a walk over a drive, and an active game over T.V., you’ve just made another donation to yourself and to your families lifetime health and fitness fund,” Yang says.
About C. Carey Yang and Beyond Fitness Solutions, LLC
C. Carey Yang, Your Dream Body WorkoutXpert, is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. Yang is the founder and master trainer of Beyond Fitness Solutions, LLC providing in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar.
Yang specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.beyondfitnesssolutions.com/.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com
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