Fat Burning Diet

To begin losing weight fast (and to get a slimmer waistline) we recommend using the new Fat Burning Diet from Fat Loss 4 Idiots. This is a brand new type of diet never seen before.

-Most people believe that calories are the "enemy", since eating excess calories leads to excess fat, right?   That’s why most people believe that the fastest way to lose weight is to cut way back on calories each day.

-Everybody has heard of “low carb" diets -- since they are emerging as the newest trend in dieting.


-Haven't you ever wondered why some people are naturally overweight while other people can remain skinny while eating twice as much? The truth is that your total "daily calories" is not the deciding factor in whether you're overweight or skinny.

-If you walk down the aisle of any grocery store you’ll see dozens “low fat” and “fat free” food items nearly everywhere you look. The whole world has gone “low fat” crazy -- and most people think that if they just begin eating low fat foods then their bodies will have less fat too.

-Most weight loss counselors instruct people to follow a specific "daily calorie limit" which is based on their weight & height (and sometimes their activity level is factored in too).

-The food pyramid is not a solution for weight loss -- nor is it a practical solution for healthy eating each day. In fact, the Food Pyramid is just like most other government created "guidelines" --- which means it's the result of a bureaucratic effort which aims to give vague and general advice.

You are overweight for the most simple of reasons -- because you're eating the wrong foods, the wrong types of calories per meal, and you're also eating meals in the wrong patterns each day.

What if I could show you a system of eating which was so different from anything else you've ever seen, that you'll notice a change in your body in just 11 Days from Today?

Forget about your past dieting failures for a moment. Just focus on one thought right now..........WHAT IF it was really possible to change your body in 11 days?
 

Dont waste another day trying diets that dont work, click Fat Loss 4 Idiots to finally have the body you want.

Old School for Dense Muscles

Most people you see with massive and symmetric physiques more than likely got that way from relentless sets of free weights and compound movements. Many will say that bodybuilding and powerlifting training are completely different and that’s true, however, the foundation for both strength and muscle mass come from the use of compound exercises with heavy weights. Here are a few of the basic lifts you need to incorporate, if you’re not already, for both mass and strength:


Bench Press (Flat and Incline)

Dumbbell Press (Flat and Incline)

Squats

Deadlifts

Barbell Rows (often referred to as Bent Over Rows)

Dumbbell Rows

Seated Barbell Press

Seated Dumbbell Press

"12 Week Hardcore Muscle Building Program
Start Getting Bigger and Stronger"

Of course you don’t have to limit yourself to just these exercises but you should make sure you’re doing at least one heavy compound movement for each major muscle group for each workout (example: Incline Bench Press for chest; Squats for legs; Barbell Rows for back, Seated Barbell Press for shoulders). Also, make sure you do your heavy compound exercises first in your workout before moving on to isolation exercises or machines.


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Strength Training Workouts - Benefits Of Strength Training, 10 Quick Tips To Help You Get Started with Strength Training Workouts
Love Handle Workouts - Before you even attempt to start love handle workouts you should know that the only true way to get rid of love handles is through diet and cardio.

Binge eating and dieting

The last post I talked about small increments. The reason this is important is you make small changes over time. These small changes quicly add up and eventually you will start losing weight. What happens when you dont make small changes, and go the more abrupt route?

It is called binge eating. The best way to describe it is as an addiction. Food is addicting, eating can be an addiction. A way for some people to escape stress, depression, hatred, love, etc etc. What happens to people who smoke? They become addicted, but the hardest part of quiting is the habit. My point is over eating, or eating the wrong foods is a habit for some.

Back to smoking. People who smoke, and yes I was a smoker, at one point in their life decide to quit. They go cold turkey. Well about a day or more into the cold turkey, they break. Then off to the store to buy a pack of smokes. Once they get those smokes they chain smoke, two maybe three, and some case four to five. Why? binge smoking. The addiction and habit is so powerful that when they break they have to feel that void that they missed for a day or more.

When a person needs to break an addiction or habit they have to do it in small increments over time. That is why smokers are given patches. The patches start out with a high dosage of nicotene and as the smoker wears the patch they slowly replace each patch with a lower dosage over time.

This is also true to dieting. If a person has been over eating for a long period of time, or eating the wrong foods, that person needs to slowly, gradually change their eating habits. If a person does it drastically they will notice that when they break they will then binge eat. To replace what they have missed for ever how long they have been on a drastic diet.

When you do it in small increments you gradually replace years of habit and addiction, much like someone who is addicted to cigarettes. When a person breaks and decides to binge or make up for lost time, that is when the diet has failed.

So it is very important to think of it as a healthy life style change and not a diet. Diets fail, but small changes in lifestyle gradually build. Before you know it you are on the beach showing off the new you.

Books to Check out from Our Sponsors:
Burn the fat feed the muscles written by Tom venuto. He really knows his stuff, from losing weight, gaining muscle, and getting 6 pack abs.Tom Venuto has helped tens of thousands of people finally burn the fat that's been haunting them for years and build the bodies they never imagined possible.

Order your Book today and learn from the master pro. Burn The FAT Feed The Muscle. See why he has helped thousands, and was featured in the Oprah Magazine

small increments

Do it in small increments.

Want to go on a Diet? Dont diet, change the way you eat. When you
diet you make drastic changes to the way you eat to lose a few
pounds. Once those pounds are gone you go back to eating the way
you did before you went on your diet.

So go the healthier more permanent route. Instead of making drastic
changes to accomodate your diet, make small changes to accomodate a
new healthier lifestyle.

By doing small simple changes to your new healthy way of eating
your diet is no longer a diet but a lifestyle. These small changes
will add up and before you know it you will start dropping the
pounds and losing the inches. However with this new lifestyle
you should be exercising.

Wanting to see Phantom of the Opera again

Guest post written by Barbara Timothy

One of my friends who has seen so many Broadway plays before told me that hands down her all time favorite play was and still is Phantom of the Opera. But when she told me this I thought that there must be a good reason as to why it's been on Broadway for so long! Well, I was right. We just took a romantic trip there for a weekend and saw it. It was so amazing!

I looked up a bunch of shows for us to get tickets for and told my husband that we had to go to that one. He agreed. While I was looking up discount pricing, I ran across the site http://hearingaids.miracle-ear.com/hearing_problems.html. I showed it to my husband, who could use the help and we made him a hearing aid test appointment for after we got home from the trip.

It was by far the best show that we saw while we were there! It was just so cool! I was so impressed with the effects and then all of the music. It's so memorable that the music's been stuck in my head since we saw it two weeks ago!

How to Lose The Belly Fat

Also read my post dedicated to just Love Handle Workouts

Ab exercises do not work if you have a extra padding around the stomach. The reason that is; What happens when you do crunches or stomach exercises? The muscles become bigger, and then those bigger muscles push out the fat. This makes your stomach look bigger. In order to have a firm flat stomach you need to get rid of the fat. Well duh. But if you want a six pack then you need to get rid of the fat around your waiste line first. Once all fat is stripped then you can start doing stomach exercises and crunches, then only then will you start getting the six pack abs you been wanting.

You can spend hours a day in the gym doing crunches, but in the end you will only see a minimum result. You can spend thousands of dollars on the so called hollywood ab machines, but only see a minimum result. The truth of the matter is, if you want a six pack then you need to get rid of your belly fat.

How to Lose The Belly Fat:

To get rid of your belly fat you need to live a healthy lifestyle, stay away from fattening foods, the wrong foods, and eat the right foods. I did not say diet but live a healthy lifestyle. As soon as you say you are going on a diet you are setting yourself up for failure.

Being slim and trim to some people is a phrase they love saying but think that it will never happen. The truth is it can happen, if you have the right mind set, eat the right foods, and do the right exercises, you can be slim and trim. You can go the beach with a beach body (and I dont mean your neighbor).

Burn the fat feed the muscles an Ebook written by Tom venuto. He really knows his stuff, from losing weight, gaining muscle, and getting 6 pack abs. Tom Venuto has helped tens of thousands of people finally burn the fat that's been haunting them for years and build the bodies they never imagined possible.


Order your Book today and learn from the master pro. Burn The FAT Feed The Muscle. See why he has helped thousands, and was featured in the Oprah Magazine.
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Also visit my Blog dedicated to just Love Handle Workouts

What is Whey Protein Isolate? .

There are several kinds of protein supplements available: milk and egg protein, soy, beef, and even vegetable protein; but the absolutely best source of protein is ion-exchange whey protein. This protein has superior biological value (which means it may yield more usable grams of protein than other protein supplements), plus it is very low in lactose (the substance in milk that causes a lot of stomach upset and gas in individuals).

There are two main ingredients in milk protein, they are casein and whey. Whey is produced mostly from the production of cheese. Milk is treated to cause a shift in pH and the casein coagulates and separates, and raw whey is left un-curded on top of the casein. It's then collected and undergoes various processing steps. These processing steps are what determines the quality of the whey protein end product.

During the processing, fat and lactose are filtered out to make a lower fat, lower carbohydrate, and higher concentrated protein powder. The protein content can range from 35% to 95% whey protein. Obviously, the higher the protein concentration, the more processing (filtering) is needed which adds to the cost.

Generally, when the protein level reaches >90% concentration, it's considered WPI (whey protein isolate).

Order your WPI Whey Protien today.

When you are implementing a weight loss regimen, how do you know which product is right for you? If you are looking to keep your carbohydrates, and fat low, you probably should consider a whey protein drink along with a good daily vitamin. Supreme Whey Protein supplies the necessary building blocks for your muscles to maintain size and strength, while providing 0.5g of Glutamine per serving, but only containing 8g of carbohydrates and less than 1g of fat!

Order you Supreme Whey Protein today

What a Load of Crap..

Ok I just watched 2 more documentaries. I dont usually watch documentaries but lately on Netflix I decided to scan the documentary isle. I can say there are a few worth watching. Why do I not like watching documentaries? They are usually one sided. The writer usually has one side of a story and he or she is basically pushing what they believe in. So that brings to my point.

First documentary today was "supersize me" by Morgan Spurlock. The only thing I agree with this documnetary is fast food joints are not a healthy choice to eat. However, I can not say burn them down because I occasionally enjoy an angus burger and fries. The only difference is I dont make the fast food joints the staple of my food intake. That is the other thing, are these fast food joints making us fat. No we choose to eat at these places.

So to sit their with your fancy lawyers and say Mcdonalds is making America fat is really a bold face lie. If you say America is making America fat than I could agree with that. Then to say I ate Mcdonalds for a whole month for all three meals and gained weight, well I could also say I ate a loaf of bread a day and a gallon of soda and gained weight.

Also I find it cheaper to buy a bag of brown rice and a bag of frozen vegetables then to go out and buy one meal at McDonalds. So to really try and push McDonalds is catering to poor families. Come on give me a break.

So my complaint about this movie is it is not the Fast food joints that is making people fat, it is people making themself fat. Really why cant we sue the alcohol manufacturers for all the drunk drivers. We cant, because the Alcohol companies are not forcing the drinkers to drink.

So I followed "Supersize me" with another Documentary called "Fat Head" by Tom Naughton. Another documentary that is full of conspiracies. How ever he makes one thing clear. Basically Supersize Me was ridiculous, and those big wig lawyers are just trying to sue and get money.

I did like this documentary becuase the main point in it was, people are going to eat what people want to eat, regardless.

So no matter which film you watch are agree with, remember this, The choices you make at the table are your choices. No one is forcing you to pick fried chicken over a broiled fish. All your choices are your choices. We have the right to choose what we want to eat.

So when you look in the mirror and you are not happy with all the excess baggage, or your kids are putting on extra weight, dont blame the fast food industries blame yourself.

Fat Sick and Nearly Dead

Just watched a documentary on Netflix. The movie is called "Fat Sick and Nearly Dead." Filmed by Joe Cross.

Now I normally dont watch many documentaries. I guess the only reason I watched this one is the title and the description. It sparked my interest and I decided to give it a try. I am glad I did watch the movie. It is a very inspiring movie, and I enjoyed it.

The movie follows Joe Cross a man from Australia who suffers from a autoimmune disorder, he breaks out in rashes and hives and has to take steroids. He started out weighing over 300 pounds mostly because of his poor choice of foods, and lack of exercise.

He decided to take a journey across the U.S. and go on a 60 day fast. During his fast he had only real fruit and veggie juice he made himself in a juicer. Along his journey he meets another guy who suffers from the same thing. Phil a truck driver weighing over 400 pounds decides to fast as well. Between the two they lose over 400 pounds if not more. The two of them do this from fasting, cleansing their bodies, and taking back control of thier lives.

While doing this documentary they interview many people across the US. I was amaized at how many people just dont care what they put in their bodies. I am amaized at how many even after the Dr's warn them they just dont get it.

This is not a heart wrenching story, it is motivating and really says if these two guys can change their lives any one can. Whether I feel this movie is correct or not in promoting a long term fast I can say it is worth a watch.

How do we humans, let food control our lives. Not drugs, not alcohol, but food, millions are sick, over weight, on their death beds because of bad food choices.

"Fat, Sick, and Nearly Dead" a must watch for those lacking in motivation and self control.

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For more interesting blogs:
Love handle workouts my post on love handle workouts and losing belly fat

Love Handle Workouts a blog completely for losing love handles.

Overclocking off topic but a great website for overclocking and speeding up your computer

dieting basics, calories burned during exercise

When counting calories while dieting, as stated in a previous post 3500 calories equals 1 lb. So below is the simple math formula for the basics of counting calories, how many calories to lose weight .

The simple math formula
-If you cut out 500 calories loss a day and mulitply that by 7 (days of the week) you get 3500 calories = 1 pound of fat loss.

So now you are watching what you eat, hoping to eat 3500 calories less, for calorie loss. So what if you are exercising? Now you have to do more math. But what you should also know is heavier people have more calories loss, or burn, than lighter people. The skinnier you are the less you burn, stinks huh? Well not really, when you get to the point where you are burning less calories than you are reaching if not met your goal.

So lets do some math
You weigh 205 pounds and decided to take up ax chopping. At 205 pounds you are burning 1582 calories per hour. So you really love this new hobby and you do it 4 days a week.

1582x4 (4 being the 4 hours a day at 4 days a week)
Simple right, you burned 6328 ( calories to lose weight ) that week = 1.8 pounds lost.

You are now cutting back 3500 calories to lose weight, which is 1 lb lost. Plus the 6328 calories burned which is 1.8 pounds lost. So you would think that you would lose 2.8 pounds a week. Remember when I said lets keep it simple. Your goal is to lose 1 lb a week. That is an easy goal, a goal that is easy to achieve.


While in the Marines we had an acronyms K.I.S.S. I will drop the last s and we will call it k.i.s, Keep it simple.

To do this keep your calorie intake lower then what it was. If you cut out 3500 ( calories to lose weight ) less than what you were eating you will lose that 1 lb. If you exercise, which that should be a definate, then you are burning (calorie loss) more.
K.I.S Math
500x7= 3500 calories (1 lb) + exercise = weight loss..


Burn the Fat Feed the Muscles:

Burn the fat feed the muscles written by Tom venuto. He really knows his stuff, from losing weight, gaining muscle, and getting 6 pack abs.Tom Venuto has helped tens of thousands of people finally burn the fat that's been haunting them for years and build the bodies they never imagined possible.

Order your Book today and learn from the master pro. Burn The FAT Feed The Muscle. See why he has helped thousands, and was featured in the Oprah Magazine.

Weightloss Gods Way

Put An End To Your Out-Of-Control Eating For Good. Let God's Own Timeless Wisdom Transform Your Body Into The Trim, Healthy, Vibrant Temple He Designed It To Be.

Discover God's Own Plan for Safe, Permanent Weight Loss Without Diets.

Recieve the First Two Chapters of the Weight Loss God's Way program for Free!

In these 30 pages you'll discover why a renewed mind is so much more powerful than any diet, and how your body -- and life -- are transformed forever by the life-changing power of God's Timeless Word.

Weightloss Gods Way is written by Dr. Frank B. Smoot, MA, DD.

Stop Dieting, Renew Your Mind Instead,And See Your Body Transformed Forever!

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My Vanilla Latte Keeps Me Going While I Write

I love to go to my favorite coffee shop at least three days a week. Joe's has the best vanilla latte that I have ever tasted. They put shaved cocoa on top just to give it an extra kick and it makes it look so much better.

I can also usually find one or more friends there already to chat with. I normally go there to write since my kids are already at school by the time I leave. I just always remember to set my home security alarm from www.Securitychoice.com/ before! I leave.

It's a great place to not only relax but I can get my work done without having to worry about anything happening. I also don't have to worry about cleaning my dishes when I am through! Everybody who works there is very friendly and it has it's own "home away from home" feel to it. They keep everything clean and are very good at making sure our cups are full. It also helps that on the days I don't feel like working, I can always play games on the internet because they have free internet service. I try not to do that too often, otherwise my work would never get done.

dieting basics

The basics of dieting, losing weight. To throw some math at you, you should know that 1 pound of body fat is equivalent to 3500 calories.

-Simply put, if you intake an extra 3500 calories a week you will gain 1 pound of fat.

-So in order for you to lose 1 pound of fat you will need to burn an extra 3500 calories a week.

The easiest way to do this math is by simplifying the problem. The following math is the basics and will work fine.

-If you cut out 500 calories a day and mulitply that by 7 (days of the week) you get 3500 calories = 1 pound of fat loss.

So now you need to figure out how many calories you are eating a week. To do this keep a journal of everything you eat and drink, and how much (servings size), and how many calories per serving. So if you eat 2 cookies and the serving size is one then you multiply the serving size calories by 2, because you had 2 servings.

This is not an easy task, unless you eat the exact same thing everyday. If you are not sure how to read a food label got to james-woods.ws page on reading food labels.

Once you figure out what your caloric weekly intake is then start subtracting the 500a day calories so you can lose 1 pound a week. Basically if you are eating 3000 calories a day you will now eat 2500 calories a day.

This is just the basics to dieting, when you throw in daily exercises you will burn that extra 500 a day easily. But that is another blog lesson..

If you are not getting your daily dose of vitamins I suggest Liquid Nutrition taste great and more bang for you buck.

Anabolic Blueberry Oatmeal

A great tasting fat burning oatmeal.

Makes 1 Serving
Ingredients
• 3/4 cup oatmeal
• 8 Egg Whites
• 1/2 scoop (15g) of Chocolate Protein Powder
• 2 teaspoons of Pure Cocoa Powder
• 1 teaspoon of Splenda
• 1 tbsp of Flax Oil
• 1 cup of frozen Blueberries
• 1/4 cup of water
Directions
1. In a big bowl, mix All the ingredients (except for the frozen
blueberries)
2. Cook in a microwave for about 3-4 minutes (cooking time
vary from one microwave to another) - stir the mix 2 minutes
after cooking has started (so the mix doesn’t stick or create
chunks)
3. Once the mix is cooked, add the frozen blueberries,
mix everything and enjoy!

More recipes like this one for fat burning can be found in Anabolic Cooking, 200 plus recipes for burning fat, you will never be bored with a diet again.

Love Handle Workouts

Also visit my Blog dedicated to just Love Handle Workouts

So you are looking for love handle workouts. As someone with experience I will tell you that getting rid of love handles is not an easy task. So if you are looking for a get rid of "love handles fast" you are not going to find one here. Because like the magic diet pill they just dont exist.

Before you even attempt to start love handle workouts you should know that the only true way to get rid of love handles is through diet and cardio. Getting rid of love handles is as hard as getting six pack abs.

Click here to visit James Winberg How To Lose Your Love Handles Forever

 

Your Diet

You first have to focus on your diet because this will help you shed off that excess belly fat so that you can see your abs. Without the diet no matter how many love Handle Workouts you do, you will be wasting your time. You see we all have abs but for most of us they are covered with layers of belly fat. The first key to getting the abs you want and losing those love handles is getting your body fat percentage down and start shedding the fat around your core.

So how do you lose love handles and get six pack abs 3 critical secrets.

“3 Critical Secrets” to Getting Rid of Excess Belly Fat..oh and In 20 Minutes a Day:

Secret 1: A simple eating plan that burns substantial body fat.
-Studies show women who eat brown rice are much skinnier than women who dont. The key is brown rice, whole grains, whole nuts, wheat pastas, and very little wheat bread.

Secret 2: Resistance Training
-Adding strength training workouts to your exercise program can effectively help you burn more calories. Muscle burns calories even while you sleep.

Secret 3: A Strategic Type of Cardio that burns 3x the belly fat of “regular” cardio.
- add interval training to your workout program. Fortunately, you can drop the slow cardio, add intervals, and still save time from your workouts.

Basically if you are looking for Love Handle Workouts, then you have those unsightly tires around your waist. You have spent hours at the gym, spent countless days dieting, spents hours on a treadmill or elipticle. Then to your surprise you are still carrying those things around your waist. It is not your fault, you have done what every one has said to do. Well worry no more, imagine yourself at the beach, six packs glowing in the sun.. Yes it is possible. Yes you can be proud of your abs, and yes not worry about taking your shirt off in public. Do it the right way, the easy way, and save yourself hundreds of hours and dollars.

Also visit my Blog dedicated to just Love Handle Workouts

Relaxation Techniques for Stressful Times

Stress is a natural part of life, but when it becomes chronic, it can wear you down, both mentally and physically. Following are some simple techniques for getting the best of stress. You may find that one method is more effective or feels more natural than another. The best technique for you is the one that works.

Take a deep breathDeep, abdominal breathing plays a role in many relaxation techniques. Here’s a simple breathing exercise to help you get started:

1. Sit or lie in a comfortable position, and close your eyes.

2. Place one hand on your belly just below your navel, and notice your breathing.

3. Feel your hand rise slightly with each breath in. Feel it fall with each breath out.

4. Focus on this rising and falling motion for several breaths.

Have you ever been told to count to 10 to calm down? It really works, at least if you combine the counting with deep breathing:

1. Follow the steps above until you get a comfortable breathing rhythm going.

2. Now, say “ten” to yourself as you breathe in. Then breathe out.

3. With the next breath, say “nine” as you breathe in. Then breathe out.

4. Repeat until you reach “zero.”

Meditate on itPerhaps the best-known means of calling up the relaxation response is by meditation. All forms of meditation have two key components. One is a mental focusing device, such as a repeated word, sound, phrase, or prayer or a repetitive movement. The other is a passive disregard for other thoughts that may come up. If you temporarily lose your focus, don’t worry about it, but simply return your mind to the repeated word or motion. To get started meditating, try following these basic steps:

1. Pick a focus word or phrase. Keep it short enough to easily coordinate with your breathing. Some examples: “peace,” “shalom,” “let go,” “hail, Mary.”

2. Find a quiet place where you aren’t likely to be disturbed.

3. Sit or lie in a comfortable position, and close your eyes.

4. Try to relax your muscles, and start noticing your breathing.

5. Repeat your focus word or phrase to yourself as you breathe out.

6. Passively disregard any distracting thoughts that come up.

7. Continue for 10–20 minutes. Meditate once or twice every day, if possible.

also try: Meditation: The Guide To Self Enlightenment (EBook)

Mind your mindfulnessOne popular variation on the meditation theme is mindfulness. In this technique, you’re asked to focus on moment-to-moment awareness without judging or reacting to the things you notice. The goal is to slow down, focus on one thing, and give it your full attention. Here’s a quick exercise in eating mindfully:

1. Have an apple (or your favorite kind of fresh fruit) on hand.

2. Sit in a comfortable position. Relax with some deep, abdominal breathing.

3. Focus on what is happening in the here and now, and let go of other thoughts.

4. Now, focus your attention on the apple. Notice its appearance, feel, and smell.

5. Then, take a bite, and notice the flavor as if you had never tasted an apple before.

6. Note without judging any other thoughts that may come up. Then passively return your mind to focus on the apple.

7. Enjoy the feelings that arise as you savor the experience of eating an apple.

Imagine stresslessnessWith mindfulness, you focus intently on the actual sensations you’re experiencing. Imagery exercises are similar, except that you focus on imagined sights, sounds, smells, and tastes. This lets you harness the incredible power of imagination to help reduce stress and deepen relaxation. Often, the most potent images are ones you create for yourself.

1. Sit in a comfortable position. Relax with some deep, abdominal breathing.

2. Focus on the imaginary scenario: Imagine that your body is made of very strong, clear crystal. Notice how beautifully the facets shine in the light. Now, with each breath in, see your body fill with colored mist in a soothing shade. Watch as the mist flows slowly from your head, to your chest and abdomen, to your arms and legs, and finally to your hands and feet. As the mist gradually fills your body, you are imbued with peace and well-being. With each breath out, watch as the mist flows in the reverse order, from your hands and feet to your head. As the mist leaves your body, it carries away any stress and fatigue, leaving you feeling relaxed and rejuvenated.

Learning to copeStress can give you the intensity and energy to finish a project by a deadline, but chronic stress can affect your blood glucose control and your overall health. Even though life’s problems can blindside you every once in a while, using relaxation techniques can help you to roll with the punches and adjust rather than letting stress knock you for a loop.

Genetic (un)certainties

Certain genetic conditions can predispose people to having problems controlling their weight, but don’t let fears of a family history of being overweight stop you from trying to lose weight. Many genetic predispositions are more risk factors than certainties.

If your parents, and grand parents are overweight then you have a higher risk of being overweight. This however does not determine how you will look. When speaking about genetics, it is a map of how you should look if you do nothing about it. If your family tree has more than one large limb then you will have to work a little harder.

Always be motivated and confident in yourself and never give up. The odds are against you but that does not mean the dealer wins..

Tofu berry smoothie

"Tofu berry smoothie"
from Dave Ruel's Anabolic Cooking Cook Book
Preparation time: 10 minutes

1 cup frozen raspberries
1 cup fresh strawberries, cut into bite-size pieces
1/2 cup soy milk, unsweetened (shake before pouring)
1/3 pound (5 1/2 ounces) soft tofu, cut into bite-size pieces
1 cup ice
1/2 cup light whipped topping
4 tablespoons Splenda or other artificial sweetener
1 teaspoon vanilla extract
1 teaspoon lemon juice
2 tblspn of Veriuni Liquid Nutrition (optional)
Place all ingredients in a blender. Puree until smooth. Serve immediately.

Yield: 3 cups
Serving size: 1 cup
Nutrition Facts
Per Serving:
Calories: 98
Carbohydrate: 10 g
Protein: 6 g
Fat: 3 g
Saturated fat: 1 g
Sodium: 10 mg
Fiber: 4 g
Soy protein: 5 g

When adding the 2 table spoons of Veriuni Liquid nutrition
You are adding

-Potassium (Citrate) -- 70 mg / 2%
-Vitamin A (Palmitate) -- 5,000 IU / 100%
-Vitamin C (Ascorbic Acid) -- 60 mg / 100%
-Calcium (Citrate) -- 250 mg / 25%
-Vitamin D3 (Cholecalciferol) -- 400 IU / 100%
-Vitamin E (dl-alpha Tocopherol Acetate) -- 30 IU / 100%
-Vitamin B1 (Thiamin HCI) -- 1.5 mg / 100%
-Vitamin B2 (Riboflavin) -- 1.7 mg / 100%
-Vitamin B3 (as Niacinamide) -- 20 mg / 100%
-Vitamin B6 (as Pyridoxine HCl) -- 2 mg / 100%
-Folic Acid -- 400 mcg / 100%
-Vitamin B12 (as Cyanocobalamin) -- 6 mcg / 100%
-Biotin -- 300 mcg / 100%
-Vitamin B5 (Calcium Pantothenate) -- 10 mg / 100%
-Zinc (Gluconate) -- 5 mg / 33%
-Inositol -- 50 mg / †
-Acai Extract -- 100 mg / †
-Aloe Vera 200:1 -- 1mg / †
-Total Carbohydrate (Sugars) -- 4 g / 1%
-Amino Acid Complex -- 10 mg / †
-(Lysine, Alanine, Arginine, Aspartic Acid, Cystine, Glutamic Acid, Glycine, Histidine, Isoleucine, Leucine, Methionine, Phenylalanine, Proline, Serine, Threonine, Taurine, Tyrosine, Valine) Herbal Complex -- 10 mg / †
-(Green Tea Extract, Ginkgo Biloba Leaf, Red Raspberry Extract, Pau d’ Arco Extract, Grape Skin Extract, White Willow Bark Extract, Cat’s Claw Extract, Bilberry Extract, Hawthorne Berry Extract)
-Bioflavanoids (Quercitin, Rutin) -- 5 mg / †
-CoQ10 -- 3 mg / †
-Grape Seed Extract -- 5 mg / †
-Essential Fatty Acids (Lecithin, Flaxseed Oil) -- 245 mg / †

Tips for Healthful Weight Loss

There’s no single correct way to lose weight, but the following suggestions may help you formulate a plan and stick with it:

While only you can change your habits, others can help you to make a weight-loss plan that is safe and effective. Consult with your physician and dietitian when beginning your diet and exercise regimen.

Don’t try to lose more than a pound or two a week. Fad diets that promise accelerated weight loss tend to cause losses of water and muscle rather than losses of fat. Accelerated weight loss can also cause changes in your body that can harm your health or cause you to regain weight after the diet.

Make specific plans. Specific resolutions are easier to follow than generic goals.

Set attainable, realistic goals based on your current fitness level.

Consider keeping a food journal, at least for a little while. Studies have shown that people tend to underestimate how much they eat.

Be careful at restaurants and fast-food establishments. You have less control over how the food is prepared and how much ends up on your plate. (Portions served in restaurants tend to be larger than recommended portions.)

Be prepared for setbacks. Be ready to forgive yourself and get back on the horse if you miss some exercise or have some extra cake at a party.

Formula for weight loss

The formula for weight loss is simple: Energy expenditure must exceed energy intake. The calories you burn in activity and in maintaining basic bodily functions must exceed the calories you consume as food. While the formula is simple, however, putting it into practice generally requires hard work.

Given how difficult it can be to lose weight and keep it off, it’s easy to be tempted by the latest diet book or television infomercial promising fast, easy weight loss if we eat (or don’t eat) certain foods or if we use a certain product. But while some of these methods or products may bring about short-term weight loss, few work over the long term, and some are even dangerously unhealthy. Indeed, when researchers examine which methods really bring about safe, permanent weight loss, the best way to lose weight still appears to be the tried-and-true recommendation to eat less and exercise more.

Strategies for Weight Management

If you are overweight, you probably have had this experience more times than you care to count: being told by a health-care provider that if you could “just lose weight and keep it off,” your health would improve. You may have tried numerous weight-loss programs, gym memberships, and diet books in an attempt to follow that advice. Over the years you may have lost somewhere between 50 and 100 pounds. But keeping that weight off over the long term poses its own, unique challenge.

Advice to lose weight is given routinely, yet losing weight and maintaining weight loss are very difficult goals to achieve. However, there are practical tools and strategies that can help you reach your weight-loss targets and (most important) keep that weight off over time. This article presents some of those strategies that have stood the test of time.

Set realistic goals
The most important strategy for successful weight loss — or behavioral change of any sort — is to learn how to set realistic, achievable goals for yourself. Losing weight and managing diabetes both require attention to diet and exercise. But nobody can change everything at once, so it helps to set small, achievable goals that can build on each other.

Start with any goal you are ready to tackle. For example, if you see some areas in your meal plan that you are ready to “tune up,” focus on them first. On the other hand, if the weather is getting warmer and you are interested in starting a regular walking routine, go for it. Any positive lifestyle change you make that you are able to build in as a regular habit will result in improvements in your energy, mood, and motivation.

It’s also important to be realistic about the amount of weight you wish to lose. Even a 7% to 10% weight loss has been proven to have significant health benefits, but this often strikes people as too small a goal. For example, someone who weighs 300 pounds and loses 30 pounds is still overweight. However, keeping this weight off over time will result in improved insulin sensitivity, lower blood glucose levels, lower blood pressure, lower blood lipids, increased mobility, and improved energy.

Setting a weight-loss goal that is too high and aiming for perfection are a recipe for burnout and make it more likely that you will give up on the overall goal of improving your health. Diabetes is a chronic disease that will be with you for your whole life, so your goals and expectations need to be maintainable and sustainable over a lifetime.

Keep track of your progress
Keeping track of your progress daily can be a powerful tool. Research shows that people who routinely monitor their progress are more likely to maintain weight loss and stick to an exercise program. Monitoring your progress could mean maintaining a logbook to regularly record meals, exercise, and weight, or it could mean designing your own personalized system. Keeping track of your weight-loss pattern will also help you decide when it is time to set a new goal. When you notice weight-loss plateaus, or a slowdown in your rate of weight loss, it is time to set a new small goal, such as increasing the duration or intensity of your exercise or making another change in your meal plan that will contribute to your progress.

Using a tracking system also helps you to increase your awareness of risky situations or foods that trigger overeating. For example, if you learn from your logbook that whenever you take home a doggie bag from a restaurant you polish it off the same night, it probably makes sense to rethink your doggie bag strategy. Keeping temptations out of your home and workplace will help you to create an environment that promotes your success.

Problem-solve ahead of time
Approach your weight-loss goals with strategic planning in mind. Since you are working on lifestyle changes for the long haul, give yourself variety in your exercise and meal plans so that feelings of boredom and deprivation don’t pull you off track. Schedule time for exercise so that you don’t feel rushed by other demands. Similarly, schedule time for meal preparation so that you have nutritious foods on hand to eat when you are hungry and won’t be tempted by vending machines or fast-food restaurants.

By sticking to a schedule and creating a routine for your new behaviors, they will gradually become more reliable habits for you. However, it’s still a good idea to devise a game plan ahead of time for how you might handle times when you are feeling bored or too stressed to exercise or cook, as well as for how you will handle changing seasons and unpredictable weather. Over time, your new habits will become your everyday approach to how you live your life. They will be just part of “what you do.”

Expect setbacks
Be prepared to give yourself a break when life intervenes and pulls you off track. Slips and setbacks are a normal and expectable part of working to change longstanding habits. Accepting that you cannot anticipate every crisis before it happens will help you to bounce back from those times when you are faced with the unpredictable. This is when it becomes necessary to take a deep breath, look at the situation with fresh ideas, and try to recommit to healthier choices. Self-criticism will only pull you further off track.

You may also sometimes experience setbacks in your weight-loss progress even when you’re doing everything “right.” This is normal. You can expect some ups and downs along the way, but you should see a gradual downward trend over time. Losing one or two pounds a week is considered a healthy rate of weight loss, but this is often too subtle to keep people motivated. Focusing on your monthly weight-loss pattern instead can help you recognize the progress you’re making.

Get support from family and friends
Find the supports you need. This may include your spouse, other family members, friends, and coworkers. In addition, consider joining a club focused on an activity you enjoy, such as walking, hiking, or biking, or a support group focused on weight loss and health. Reach out for exercise partners or weight-loss partners and connect to advocacy groups such as the American Diabetes Association.

Be on the lookout for people in your life who offer misguided helping, or who take on the role of the “diabetes police” or “food police.” These are usually people who love you and are worried about your health but simply do not know how to express their concern in a way that feels supportive to you. Help them to understand what it is that you need from them through patient and assertive communication. This involves first knowing yourself and tuning in to what it is that you need for support. For example, do you need someone to take care of your kids while you exercise? Or do you need the companionship of an exercise partner? Perhaps you need both.

It helps to assume that your family members and friends love you and are doing what they are doing out of love and concern. That does not mean that you should just put up with what they are doing. But it may make it easier to approach them and communicate your needs clearly and openly so that they can change their behavior to something that really is helpful to you.

Seek a supportive health-care team
In addition to finding supports in your social and family life, take the time to build a supportive medical team. This ideally will include a primary-care doctor and an endocrinologist and may also include a nutritionist, nurse educator, exercise physiologist, and mental health practitioner. Look for team members who are willing to help you define specific and clearly achievable goals together as a collaborative process. If you’re not sure which targets to prioritize, ask your team members for advice. For example, should you focus first on improving your blood glucose levels or your blood pressure? Or should you focus on establishing a maintainable exercise routine? Keep in mind, however, that your input is important because you are the one who will be carrying out the steps to reach your health goals.

Make health a priority
Decide that you and your health are worth the effort it will take to change your eating and exercise habits. This can be the most challenging part of the process for some people because of feelings of low self-worth or because of the feeling that it’s impossible to achieve an “ideal” thin body size.

How to overcome these feelings? One way is to note how much better you feel when you are actively engaged in the process of improving your health and well-being. Another is to remind yourself that it’s not necessary to be thin to be healthy. Look for role models who aren’t thin but are healthy, and aim to emulate them rather than, say, slender fashion models.

Reward yourself
Nobody can deny that the possible complications of diabetes are real and can be frightening; this is truly a “high stakes” disease. However, fear and self-criticism are not good motivators for behavior change. In fact, they often make people feel powerless and stuck. Rather than focusing exclusively on avoiding complications in the future, determine what the “here and now” positive rewards for your behavior changes (and their short-term results) will be. When setting goals for behavior change, don’t forget to build in positive rewards for yourself once you meet targets along the way. Get creative in finding non-food-related rewards that are personally meaningful.

By using these weight management strategies, you will soon notice changes in your blood glucose levels, and you may need to cut back on your insulin doses or doses of other diabetes medicines. (See your health-care provider for help in making these medication changes.) Make a point to also take time to register the subtler, “real life” rewards that come from feeling healthier: Notice whether you have improved energy and stamina, feel stronger, have better concentration and improved mood, and feel more self-confident. These are meaningful changes that will influence your overall quality of life.

by Ann E. Goebel-Fabbri, PhD

Why cant I lose weight? Not enough sleep..

Getting less sleep than your body needs can contribute to weight gain and make weight loss difficult. In a study of 68,000 middle-aged women called the Nurses’ Health Study, it was found that women who slept 5 hours per night were 32% more likely to experience major weight gain (defined in the study as about 33 pounds) and 15% more likely to become obese over the course of the 16-year study than those who slept 7 hours per night. Women who slept 6 hours per night were 12% percent more likely to have major weight gain and 6% more likely to become obese. (No significant difference in weight gain was found among the women who reported sleeping 7, 8, or 9 hours or more.) There were no differences between the groups with relation to physical activity and calorie consumption.

Similar results have been found in studies that include both adult men and women, and those studies have also implicated sleeping too much. In one study, people who got only 5–6 hours of sleep a night were 35% more likely to gain 11 pounds over a 6-year period than people who slept 7–8 hours a night. Those who slept 9–10 hours a night were 25% more likely to gain 11 pounds over this period.

There are many reasons people don’t get enough sleep. Having a busy life with many activities and obligations can lead to habitually going to bed late or getting up early. Consuming too much caffeine during the day or too close to bedtime can contribute to poor sleep. In the Nurses’ Health Study, the nurses who slept fewer hours were more likely to have worked overnight shifts.

Sleep apnea, in which breathing repeatedly stops for several seconds at a time during sleep, can contribute to inadequate sleep. Signs and symptoms of sleep apnea include loud snoring during sleep and daytime sleepiness. Because sleep apnea is so common in people with Type 2 diabetes, and because it is associated with so many health problems, some medical professionals now believe that all people with Type 2 diabetes should be screened for it.

Drinking too much alcohol can disrupt sleep. Although many people believe that alcohol makes it easier to fall asleep, in fact, alcohol is a stimulant and can cause you to wake up more frequently during the night.

There are also many ways to increase the amount of sleep you get. One is to adopt a pattern of going to bed and waking up at the same time every day. Another is to make your bedroom as dark and quiet as possible. Reducing caffeine intake, especially late in the day, can help, as can reducing alcohol consumption. Practicing a relaxation technique during the day or just before bedtime can also help. It can be a formal technique, such as meditation, or an informal practice, such as listening to soft music or reading before bed. Getting sleep apnea treated, if you have it, can make a big difference.

Getting regular physical activity can help with sleep quality. Usually, people with insomnia are advised against working out too close to bedtime, because exercise has an arousing effect and can make it harder to fall asleep. However, in a small study reported in 2008 at the annual meeting of the Associated Professional Sleep Societies, study participants with insomnia who performed a session of moderate aerobic activity a few hours before bedtime had increased sleep time and a reduction in the time it took to fall asleep once the lights were out. The study found that moderate aerobic activity, such as brisk walking or biking, worked better than heavy aerobic or strength-training exercises at improving sleep.

If you’re not sure what’s keeping you awake, it may help to keep a sleep diary, in which you record when you went to bed, when you fell asleep, what disrupted your sleep, etc.

by Jacquie Craig, MS, RD, LD, CDE
found in a 2009 issue of Diabetes self Management Magazine.

One word--ABSORPTION!!! Veriuni Advanced Liquid Nutrition

Well since being away from this blog for some time, the need for an update is due. I have been having some health problems, physical not mental, :) I have hypothyroidism and a struggling b12 deficiency. I am taking synthroid for my hypothyroidism, but the b12 vitamins were making me break out. The doctors told me find smomething that will not make me break out... Well the answer was right in front of my nose and i did not know it.

One word--ABSORPTION!!! The problem I was facing is my body would not absorb the b12 in pill form (Cyanocobalamin) So one day I logged onto my back office with SFI and was reading the info for the Veriuni Liquid nutrition. I found that the nutrients in Veriuni's Advanced Liquid Nutrition are up to 98% absorbable. So compare that to the less effective 5-10% absorption rate for capsules. This brought me to one conclusion, I may be wasting my money on the other stuff. So I bought a bottle and did a test. I took the vitamins and when my next blood test came due I was shocked at the results.

My b12 was 400, this fell between normal range of 200 to 600. My last conclusion was that Veriuni Liquid nutrition worked as promised. I know this sounds like a sales pitch and that I am not good at. This is the honest truth. I can get documents from my doctor to prove my statements. The only thing I can prove is it was the Veriuni Liquid nutrition that did it. Since you may not know me, All I can say this is the turth, the whole truth, and nothing but the truth.

Bottom Line for me is it worked well and brought my levels to normal... Now all I have to do is get my thyroid under control.

Small Changes

Whats the best way to change your health? ie diet exercise.

Do it in small increments.

Want to go on a Diet? Dont diet, change the way you eat. When you
diet you make drastic changes to the way you eat to lose a few
pounds. Once those pounds are gone you go back to eating the way
you did before you went on your diet.

So go the healthier more permanent route. Instead of making drastic
changes to accomodate your diet, make small changes to accomodate a
new healthier lifestyle.

How can you do that? below is a list of simple small changes that will
turn your diet into a lifestyle.

1. If you drink lots of soda replace that with diet soda.

2. Cut back on soda, if you drink 6 or more glasses of soda a day,
substitute two to three glasses with water. Do that for a week
then substitue another glass of water to replace a glass of soda.

3. Substitue sugar with a more healthier sweetner.

4. If you eat pasta, replace your white pasta with wheat pasta.
There are wheat pastas that taste like regular pasta.

5. Replace your white rice with brown rice. If the brown rice is
cooked correctly you will hardly notice the difference.

6 Cut back on the Mc Donalds. Plus you will save a whole lot
more money. If you eat lunch at work, prepare your meals
before hand.

7 Eat more nuts, almonds, fruits, and vegatables

8 Cut out your potato chips and unhealthy snacks. You can
replace your potato chips with vegetable chips. You can find
these at your local health food store. Replace you sweets
with trail mix. Some of the trail mix will have small amounts
of chocolate in them.

9 Start eating smaller meals, replace your big plates with
smaller saucers this will trick your mind into thinking you
have a full plate.

10 Eat more smaller meals a day until you are eating a small
meal every three hours. The 3 hour diet explained
http://www.james-woods.ws/3hourDiet

By doing small simple changes to your new healthy way of eating
your diet is no longer a diet but a lifestyle. These small changes
will add up and before you know it you will start dropping the
pounds and losing the inches. However with this new lifestyle
you should be exercising.

The next blog will be making small changes to your exercise
program if you are not exercising.

stay tuned

to Your Health

Operation motivation

a set of short lessons in ebook and
special report format, that explains all the psychological
skills (the stuff that goes on in your head), that you
need to learn in order to make permanent changes to your
behavior and your lifestyle.

7 courses in all:

* MOTIVATIONAL PROPULSION SYSTEMS:

How to program your mind to automatically and habitually exercise your
body (If this doesn't light a FIRE under your butt, nothing will)

* THE NEW VISUALIZATION BREAKTHROUGH:

Take advantage of the mind-body connection with the techniques sports
psychologists have been teaching for decades, along with 1 new twist.

* SUCCESS SEMANTICS:

The psychological explanation for how words can enhance or destroy
your health and how to turn failure talk into success talk

* THE GOAL ACHIEVER'S SECRET WEAPON:

How a cheap little "tool" can install positive success programming
into your mind

* END EMOTIONAL EATING:

Eating to cope with stress, depression or other feelings, or eating for
the wrong reasons can totally undermine the best nutrition plan. Learn the 5-step
formula to stop it once and for all

* SELF IMAGE SECRETS:

How the hidden image you hold of yourself in your mind is the prime reason for diet sabotage (and the same reason that 90% of lottery winners blow their winnings).

Maybe you're an emotional eater, maybe you have trouble getting
started on a workout program, maybe you've started a dozen diets
before and could never stick with any of them.

Regardless of your personal challenges, there's something in
this package for everyone, as each person struggles with unique
issues in his or her journey to get in shape and make the
lifestyle changes last.

Operation Motivation

Beware of new diet Scam.

I am all about health and fitness and finding new products to assist our busy hectic lives. But when I come across a scam I need to rant and rave about it.

The Ad I found on a popular list founded by criag was lose weight and feel great. Now many of you know that to be true. The enticing part of this was "we pay 1200 dollars for you to participate in our 30 day study."

Now who is not game for 1200 bucks to participate in a 30 day study and lose weight. The study was for a diet pill that just came out on the market. They only accept the first 100 people.

So now I am curious to what the pill is and what the study entailed so I responded to the ad.

This is the email reply I recieved.

"Hello,

Thank you for your interest, you are indeed one of the first 100 people to contact me, so you could certainly reserve the spot.

As stated in the CraigsList AD, we need 100 participates that are willing to take a popular diet pill on a daily basis for thirty days. Everyday we will be recording any differences, and finish the study at the 30th day. If you don't want your name used publicly in the study, then please say so.
At the same time, we will compensate you $1200 for your participation. This will be paid in check, on the last day.

We will meet a total of four times, and the times will depend on your availability time. Meeting places will be at a local gym of your choice.
This weight loss product has seen and promoted on many T.V stations. We were lucky enough to have them offer a free trial for us.

If you plan to participate then the following needs to be done:

1) You must fill out the following short form and receive your diet pills. FORM . Please be patient while the page loads. Depending on your location, there may be a slight S&H fee. If you are selected for the study, this charge will be reimbursed.
2) After you submitted your order for the free trial, please email us back with your name, confirmation number, phone number and your address. You will then wait to receive the free trial.
3) Once you have received the free trial, and you’re one of the first, we will then contact you and set up a meeting with you.

Requirements

1) Must be above 100 pounds

2) Must be motivated to lose weight

3) Must not be taking more than 6 medication at the same time

* Spots are filling up quickly, so to reserve your spot, get your trial ASAP. We are literally being contacted by a dozen people each hour. You must be the first 100 people to receive your free trial to be eligible for the study. If you are not, then we will not be able to have you participate.

Please do not call the diet company asking any questions regarding this weight study, because their employee personnel will not know of this study. We are simply testing their products on free will.


Thanks,

Christina Sana
Diet Search, Inc"

There is link in the letter that pointed to Acai Berry product for a free trial that I had to buy. Then with this product you are automatically signed up for auto ship. Also the reply letter says if you are selected for this study. That is a red flag right there.

If the study was real the participant would not have to buy the product. And definately would not be on a autoshipped program that is paid through your bank card automatically every month.

Well I am flagging this as a scam. Not the product but the Diet Search Inc. Do not fall for such program scams. After reading the email getting no reply back from such company through there email. And being told not to contact the product company. This in my book is a scam.

If you are the company that is holding this "Study" and want to dispute this argument be my guest. If you are reading this and thought about doing this, in my advice "dont"

To your Health

Meeting your Daily Fiber?

Importance of Fiber.. Read more at http://james-woods.ws/Fiber
-Relieving constipation and hemorrhoids
-Staying regular
-Preventing certain diseases
-Keeping weight under control

To the chase:

Eating 25 to 35 grams of fiber a day is recommeneded, it is also easy to
acheive. It can be done with a fiber drink; metamucil, benefiber, konsyl
or citrucel etc. There are many to choose from and often recommeded by
doctors. The downside to many,they are not the tastiest and or easy to drink.

Why not eat the daily recommneded fiber?

1. Eat the skin: most fruits and vegetables store most of the fiber in
the skin.

2. Read the labels: look for 8 grams of fiber or more.

3. Choose breads ad crackers that are full of fiber.

4. Eat your vegetables raw or cook briefly. The longer you cook vegetables
the more fiber they lose.

For those who want more of a life map to follow. The research is done and
all is needed is a trip to the market.

Breakfast:

1 1/4 cup of whole wheat cereal bisquits. (bite-size Shreaded wheat) = 5 grams
of fiber
2 tablespoons of raisins = 1 gram of fiber
1 medium banana or 1/2 of a large banana = 4 grams of fiber

Lunch:

2 cups mix green salad = 2 grams of fiber
1/4 cup cooked artichoke hearts = 2 grams of fiber
3 tablespoons of chick peas (garbanzo beans)= 2 grams of fiber
1 tablespoon of slivered almonds = 1 gram of fiber

Snack:

1 medium pear = 4 grams of fiber

Dinner side:

1 cup of steamed broccoli = 5 grams of fiber
1 baked sweet potato with skin (4 ounces) = 5 grams of fiber

This is a total of 31 grams of fiber just in this small menu above. That is
not adding the extra fiber that is consumed through out the day and with dinner.
The recommended daily intake of 25 to 35 can be easily consumed.

Below is a list of high fiber foods: thanks to Moss Green
Bellas online nutrition editor.

FRUIT AMOUNT TOTAL FIBER (grams)
Apples with skin 1 medium 5.00
Apricot 3 medium 0.98
Apricots, dried 5 pieces 2.89
Banana 1 medium 3.92
Blueberries 1 cup 4.18
Cantaloupe, cubes 1 cup 1.28
Figs, dried 2 medium 3.74
Grapefruit 1/2 medium 6.12
Orange, navel 1 medium 3.40
Peach 1 medium 2.00
Peaches, dried 3 pieces 3.18
Pear 1 medium 5.08
Plum 1 medium 1.00
Raisins 1.5 oz box 1.60
Raspberries 1 cup 8.34
Strawberries 1 cup 3.98



VEGETABLES AMOUNT TOTAL FIBER (grams)
Avocado (fruit) 1 medium 11.84
Beets, cooked 1 cup 2.85
Beet greens 1 cup 4.20
Bok choy, cooked 1 cup 2.76
Broccoli, cooked 1 cup 4.5
Brussels sprouts 1 cup 2.84
Cabbage, cooked 1 cup 4.20
Carrot 1 medium 2.00
Carrot, cooked 1 cup 5.22
Cauliflower, cooked 1 cup 3.43
Cole slaw 1 cup 4.00
Collard greens, cooked 1 cup 2.58
Corn, sweet 1 cup 4.66
Green beans 1 cup 3.95
Celery 1 stalk 1.02
Kale, cooked 1 cup 7.20
Onions, raw 1 cup 2.88
Peas, cooked 1 cup 8.84
Peppers, sweet 1 cup 2.62
Pop corn, air-popped 3 cups 3.60
Potato, baked w/skin 1 medium 4.80
Spinach, cooked 1 cup 4.32
Summer squash, cooked 1 cup 2.52
Sweet potato, cooked 1 cup 5.94
Swiss chard, cooked 1 cup 3.68
Tomato 1 medium 1.00
Winter squash, cooked 1 cup 5.74
Zucchini, cooked 1 cup 2.63

CEREAL, GRAINS, PASTA AMOUNT TOTAL FIBER (grams)
Bran cereal 1 cup 19.94
Bread, whole wheat 1 slice 2.00
Oats, rolled dry 1 cup 12.00
Pasta, whole wheat 1 cup 6.34
Rice, dry brown 1 cup 7.98

BEANS, NUTS, SEEDS AMOUNT TOTAL FIBER (grams)
Almonds 1 oz 4.22
Black beans, cooked 1 cup 14.92
Cashews 1 oz 1.00
Flax seeds 3 tbs 6.97
Garbanzo beans, cooked 1 cup 5.80
Kidney beans, cooked 1 cup 13.33
Lentils, red cooked 1 cup 15.64
Lima beans, cooked 1 cup 13.16
Peanuts 1 oz 2.30
Pistachio nuts 1 oz 3.10
Pumpkin seeds 1/4 cup 4.12
Soybeans, cooked 1 cup 7.62
Sunflower seeds 1/4 cup 3.00
Walnuts 1 oz 3.08

To your Health..
http://james-woods.ws/Fiber
Health nut, exercise freak, your online advisor

Early morning exercise programs.

Have you ever been channel surfing, in the a.m. on the tube, and came across the 80s style morning aerobics? And maybe you wondered why are they on this early? Maybe asked who actually watches these things, better yet participates in them?

The answer is, there are actual people who benefit from those. There are people who get up early in the morning before work and exercise along with the program. There are people who are getting in shape, and people who are in shape because of these shows.

My all time favorite we all like to laugh at is dancing to the oldies by Richard Simmons. But as annoying as we may think he is, he has helped many men and women. So I must applaud him for that. But todays dancing to the oldies have matured and grown. There are now so many hip and stylish workout programs we can benefit from.

The question is how can these programs help you? You get up in the morning get the kids ready for school, get yourself ready for work, and so does your significant other. You rush everyone out the door and you are off to start your day. Now your morning is done and your day has started. Around about 10ish you maybe tired sluggish just not ready for the next half. A large cup of mojo and you think you are ready. By 3o'clock you are yawning tired and dreading the ride back home.

Start over-

You get up early in the morning about 30 minutes before everyone else. You pop in a exercise tape and for 30 minutes you dance to the 2000's, so to speak. You shower, get the kids ready, you are out the door and off to start the day. About 10ish you are wide awake feeling great full of energy and ready for the rest of the day. 3 weeks later you notice you are getting firm, toned, cut, and losing weight. Wow who would have thought. All that from 30 minutes in the morning before everyone gets up.

You dont have to dance to the oldies, you can do some yoga. Maybe some pilates, taebo, kaibae, beach body dance any number of videos, ie Denise Austin videos• Kathy Smith videos• Gilad videos• Stability ball videos• Aerobics videos• Kickboxing videos• Bellydance videos• Step aerobics videos• Ballet videos• Bootcamp videos etc etc.

The thought is just pick one, get up in the morning and do 30 minutes.

One good 20 minute workout video that I can swear by is Mary Windsors Pilates, Being a Marine I was hesitant about this program. Once I tried it out I was hooked, this is a 20 minute sweat making mind blowing workout.



To your Health..

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I also suggest-

-Learn alot from Tom Venuto in his Burn the Fat Feed the Muscle

-Want to start working out and strength training Strength Training Workouts

-My number one suggestion is my own 7 steps to Healthy Living

-Love Handle Workouts My blog just on getting rid of Love handles
----------------------------------------------------------------------------------

Lets Stop the Swine Flu

What You Can Do to Stay Healthy

-Stay informed.
-Influenza is thought to spread mainly person-to-person through coughing or sneezing of infected people.
-Take everyday actions to stay healthy.
-Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
-Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol-based hands cleaners are also effective.
-Avoid touching your eyes, nose or mouth. Germs spread that way.
-Stay home if you get sick. CDC recommends that you stay home from work or school and limit contact with others to keep from infecting them.
-Follow public health advice regarding school closures, avoiding crowds and other social distancing measures.
-Find healthy ways to deal with stress and anxiety.
-Call 1-800-CDC-INFO for more information.