Get Healthy… Hop And Jump But Don’t Skip

Recently I have seen a lot of comments about skipping meals to lose weight. This comes from many low-calorie or fad diets say this is the way to lose weight fast but they wind up not working in the long term. You can lose weight on them but it’s unhealthy, and as soon as you go off the diet the weight comes pouring back on. If you are trying to benefit from a weight loss or body building program, good nutrition is an essential part along with exercise.

The latest thinking is that you want to eat smaller meals more often. If you do the math that means about every2-4 hours in order to increase your metabolism and maintain your lean muscle tissue. It is more important to eat properly than to skip meals.

You will slow your metabolism down and put body fat on by skipping the last meal of the day. As an example, if you eat dinner about 6:00 pm, go to bed at 11:00 pm, wake up at 7:00 am and eat breakfast at about 7:30 am. That’s thirteen and a half hours since your last meal. Your cells are craving nutrition and are going to want to store the next meal as fat instead of burning the calories as fuel.

On the other hand when you eat frequent meals throughout the day including before bed you continue to burn calories and fat even while you sleep, but it’s not from skipping the last meal of the day.

Your meal before bedtime is not as important as breakfast or post-workout, but still very important. Many people eat junk before bedtime and that's why many programs fail. Go for healthier choices instead of the junk.

It’s important to stay out of a catabolic state where muscle and tissue breakdown. You want to keep your metabolism rate high so you continue to burn calories and fat even while you sleep. That doesn’t happen when you skip meals. What will happen is your body goes into a catabolic state, and the next time you eat something your body will have a greater chance of storing it as fat. And that is the vicious cycle when you skip meals. Metabolism drops, lean muscle tissue drops, body fat increases.

Stay away from the foods with high sugar or fructose content, not just at bedtime either. Foods high in saturated and trans fats out also. The foods you want before bed should be healthy and slow to digest. Some protein foods would be casein protein, cottage cheese, low-fat cheeses, whey protein, and natural peanut butter. Healthy fats would be natural peanut butter, nuts, other natural nut butters, and seeds.

The best carbs are dark green leafy vegetables like spinach, broccoli, or kale. The lighter veggies like potatoes have too much starch. You can also try some complex carbohydrates like oats, or whole-wheat products, but calories can add up quickly so watch the portion size.

The key to eating before bed is moderation. You should never feel stuffed, and you should drink plenty of water with it. The water will actually help fill you up some and ensure you don’t go to bed dehydrated. The quantity depends on what you are trying to accomplish, and how well you have managed your calories throughout the day. For sure it should be one of the smallest in terms of calories.

When to eat before going to bed varies from person to person, but from 15 minutes to 90 minutes is a good rule of thumb. It will be a matter of preference really. Experiment with what works best. Everybody is different.

Another Tool For Weight Loss Now At WCN

If you needed more motivation to jumpstart a weight loss program, World Class Nutrition just added it. This will put you on track towards a healthier lifestyle.

WCN has reduced the cost of Red Volt from American Sports Nutrition, which is a unique blend of effective ingredients that is reported to trigger fat loss, in order to create a lean fit body, when you combine it with a regular workout regimen and a healthy diet. It’s one of the strongest weight loss products on the market that promises a quality product that gets results for a reasonable cost.

The Ephedra extract used by the manufacturer is a herbal supplement that triggers quick fat loss. It acts like a general stimulant on many parts of your body at the same time and is most often used as a central nervous system stimulant, as a decongestant and an appetite suppressant in a large variety of successful weight loss products.

The ephedra extract in Red Volt has been used for more than 2,000 years to treat bronchial asthma cold & flu, the chills, lack of perspiration, headaches, nasal congestion, aching bones and joints, cough & wheezing, and edema.

In technical terms it is considered to have diaphoretic, diuretic, central nervous system stimulating and anti-asthmatic properties.

Weight Loss Is More About Less Calories And Exercise

I just ran across some interesting information from a new study sponsored by the NIH. The conclusion was that any heart healthy diet that cuts calories can help overweight and obese adults achieve and maintain weight loss. This is no matter how you count the proportions of fat, protein or carbohydrates.

Researchers funded by NIH’s National Heart, Lung and Blood Institute (NHLBI) used 811 overweight and obese adults, aged 30 to 70, and assigned them to 1 of 4 diets. The participants didn’t have diabetes or severe heart disease but may have had other risk factors like high blood pressure or cholesterol.

The 4 diets all had the same calorie reduction goals and were heart-healthy, (low in saturated fat and cholesterol and high in fiber). They varied the levels of fat, protein and carbohydrates. The 4 diets were: 1) low-fat (20% of calories), average protein (15% of calories); 2) low-fat, high-protein (25% of calories); 3) high-fat (40% of calories), average protein; and 4) high-fat, high-protein. Carbohydrates ranged from 35% to 65% of calories.

The participants recorded their food intake for 2 years, had diet counseling sessions, and were also asked to do moderate-intensity physical activity like brisk walking, for at least 90 minutes per week.

The report was published by the researchers on February 26, 2009, in the New England Journal of Medicine.

They saw about the same weight loss in all 4 diet groups after 6 months and also after 2 years. On average, participants lost 13 pounds at 6 months and maintained a 9 pound loss at 2 years. The participants also reduced their waistlines by 1 to 3 inches by the end of the study. Craving, fullness, hunger and diet satisfaction were similar across the 4 diets.

Other studies showed that a loss of 5-10% of body weight will help reduce risk factors for heart disease and other medical conditions. In this study, 15% of patients achieved a 10% weight loss after 2 years. Consistent with previous studies, the diets all improved several known risk factors for cardiovascular disease.

"This new information should focus weight loss approaches on reducing calorie intake rather than any particular proportions of fat, protein or carbohydrate," says principal investigator Dr. Frank M. Sacks of the Harvard School of Public Health.

The Beach Bod Is Ready To Debut Now

It’s time to unveil the new beach body you have been working on since spring and if people ask you how you did it, there is a good chance that a diet pill called Green Stinger could be involved. Many people have been looking for products to help them drop the winter weight they picked up, and one of the most popular this past season has been Schwartz Labs Green Stinger. This is a pretty high impact stimulant that was formulated to kick start a fat loss diet and burn body fat. These also have ingredients to increase energy and focus along with obtaining the body you have visualized.

The manufacturers at Schwartz Labs make quality products at fair prices, and the product reviews back up their claims of effectiveness. Even though there are a plethora of other diet pills out there, they do not seem to be able to replicate the effects of the classic Ephedra-Caffeine supplements. Their claim to fame is that when used properly they give more energy, increased metabolism, and proven weight loss results

Another group of users of this is athletes and body builders who use it at a pre-workout supplement, to provide energy before hitting the gym.

You can find ephedra diet pills online and some sites are currently offering FREE SHIPPING when you go online.

If you're one of the millions of Americans who live a sedentary lifestyle and don't get much exercise on a regular basis then this is the best choice for you when it comes to losing weight. Click on the green stinger link above and try it for yourself.

Drink To Get Slim Quick

Summer is officially less that 4 weeks away and we know that losing weight can be difficult for anyone. But NxLabs developed SlimQuick and for the ladies who are trying to lose weight this may be an excellent choice to ensure success. It helps to control female hormones and helps to control stress and it’s as easy as drinking water.

SlimQuick Drink Packets are a fast and easy way for women that have trouble losing weight with the great taste of Mixed Berries which has Hoodia gordonii which whisk away those pesky pounds there hasn't been a drink like this ever.

SLIMQUICK Packets have 6 ways to help you get thin:

Reduce excess water retention with the support of Juniper Berry
Balance female hormones with Chaste Tree Berry
Reduce Stress with Rhodiola
Increase Metabolism with Green Tea
Increase Energy with the support of Ginseng
Reduce appetite with the support of Hoodia, used traditionally to control hunger

I always go to Supplements ToGo which is known for having low prices, and I get an additional Bonus. With the coupon code vip5off there is an extra 5% off the already great price.

2 Ways To Fight The Obesity Epidemic

If you have been waiting to take charge of your personal health. That moment has arrived. Here are 2 new weapons to combat obesity and the associated healthcare costs that impact everyone in one way or another.

Ephedra is one of the most effective supplements in history for losing weight. The purest grade ephedra, containing actual ephedra alkoloids, provides the cornerstone to this amazing formula. With the recent recall of some popular diet pills quality is more crucial than ever to provide proper effectiveness.

ASN and Schwartz are among the finest ephedra manufacturers on the market. WorldClassNutrition.com has added two of the strongest products from these suppliers. One is called Red Volt from ASN, and the other is into Ultimate Burn manufactured by Schwartz Labs. They are names to be trusted for quality results as well as price.

These two products feature a herbal supplement created to trigger quick fat loss. It acts like a general stimulant on many parts of your body at the same time and is most often used as a central nervous system stimulant, as a decongestant and an appetite suppressant in a large variety of successful weight loss products.

The ephedra extract in Red Volt has been used for more than 2,000 years to treat bronchial asthma cold & flu, the chills, lack of perspiration, headaches, nasal congestion, aching bones and joints, cough & wheezing, and edema.

WCN is also proud to announce the return of Ultimate Burn from Schwartz Labs. Excellent research has produced precise weight loss inducing, energy enhancing ingredients into Ultimate Burn.

This powerful thermogenic was designed to fight obesity by burning fat while sparing lean muscle. The powerful energizers and other themogenics compounds help a person workout harder, longer and with better results. Worldclassnutrition with 25 years in the nutritional supplement industry is also known and trusted for effective affordable nutrition supplements at great prices. They tightly control their overhead costs, buy in bulk and pass the savings along to their consumers.

The World Class site itself has over 6000 products, and thousands of pages full of content and information about nutrition, fitness, bodybuilding, health, and exercise.

Start Early To Build Healthy Habits

Think back to your childhood... Do you find yourself eating things that you ate while a kid? Remember …You are what your parents were when they trained you. Do you have your parents mannerisms, likes and dislikes? If you analyze yourself you will find that parents and grand parents have a major impact on how we eat as adults. But it's not all on them. As adults we need to make a life change on our own.

When I was growing up mom and dad would not let us have candy except on special occasions, and then only a little. I found myself telling my kids the same thing as they were growing up.

So the bottom line is that the example we give our children, like living a healthy life style will follow them into adulthood. If your children see you taking care of your body, they will want to do the same.

Stress the importance of a balanced life, rather than wanting to look like a cover model. Because I don't know about you, but I would rather be healthy as an ox without a beautiful body, than ill and beautiful. But in most cases, healthy people look healthy.

At SupplementsToGo.com you can get low cost high quality vitamins for children and adults.

Good Meals … Good Deals

I got an email from Kelly Sonora last week about nutritious foods and still sticking to a budget. She did a great job and I thought it was worth passing on. Here are the foods that she recommended. Eating nutritious meals does not mean breaking the budget.

Many people including bodybuilders do choose to supplement their nutrition, so when a supplement is required, visit this high quality online site. See what you think.

Eating healthy is a great idea in theory, but when sticking to your budget is as important as it is during this economic crisis, it’s often quicker and easier to pick up the cheapest foods at the store. These 50 foods, however, prove that nutrition doesn’t have to be as expensive as you think.

Fruits

Eating fresh fruits that are in season can actually save you money. These fruits, including apricots and raspberries, will give you the most nutrition bang for your buck.

Strawberries: When bought in season, strawberries can be bought in bulk or individually for a modest price. And just one half cup of raw strawberries contains 149% of your daily value for Vitamin C.
Apricots: Apricots are a good source of the antioxidant beta-carotene, which is converted to Vitamin A once ingested. Buy fresh apricots and dry them yourself for better savings.
Blackberries: Raw blackberries are low in calories but have a significant amount of dietary fibers, plus 50% of your daily value of Vitamin C per cup.
Raspberries: Raw raspberries are another easy, healthy snack that isn’t too costly. They contain Vitamin K, magnesium, dietary fiber, and Vitamin C.
Cherries: Make sure you buy cherries in season, or they can get expensive. They’re known as a "super fruit" because of their very high beta carotene content, as well as their fiber, folate, iron, magnesium, Vitamin C and potassium content.
Cantaloupe: Cantaloupes not only go a long way in terms of recipes and snacking, they’re also low in calories, have no fat, and contain 120% of your daily value of Vitamin A and 108% Vitamin C in just one cup.
Pears: One pear contains 24% of your daily value of fiber and have a low glycemic index, which means that the carbohydrates are slow to convert to sugar. Pears also contain Vitamin C and Potassium.
Raisins: Raisins do contain plenty of sugars, but no fat or cholesterol. They are also a good source of potassium, iron and dietary fiber.
Watermelon: Buy a huge watermelon in season for a cost-effective summer snack that’s packed with vitamins. Watermelons contain Vitamin A, B6, and lots of Vitamin C.
Peaches: Buy fresh, not canned, peaches for the best nutritional value. Peaches contain beta-carotene, Vitamin C, Vitamin E and Vitamin A.
Figs: Buy fresh figs and dry them yourself to save on cost. Figs are fat, cholesterol, and sodium-free; have 20% of your daily value of fiber; and "have the highest overall mineral content of common fruits," according to California Figs.
Blueberries: Blueberries are strong carriers of Vitamin C, manganese and dietary fiber, and also contain Vitamin E.
Cranberries: Cranberries are actually low in sugar and calories and contain lots of Vitamin C, dietary fiber, manganese and Vitamin K.
Oranges: Get plenty of Vitamin C, as well as dietary fiber, folate, Vitamin B1, potassium, Vitamin A and calcium from just one orange.
Bananas: Bananas may have carbs and sugar, but they’ve also got lots of Vitamin C and potassium, plus Vitamin B6, dietary fiber and manganese, making them a nutrient-rich snack.

Vegetables

Like fruits, fresh veggies are often inexpensive and can be used for lots of different meals and snacks during the week. Eat these vegetables to get your iron, calcium, fiber and other nutrients.
Asparagus: Asparagus has more folic acid than any other vegetable. Folic acid helps prevent liver disease and helps your blood cells grow.
Tomatoes: Tomatoes contain beta and alpha-carotene, lutein, fiber, potassium, Vitamin C, folate and more vitamins. Plus, depending on the variety you choose, they’re quite inexpensive.
Crimini mushrooms: Crimini mushrooms have almost no calories but are packed with potassium, selenium, Vitamins B2, B1, B6 and B3, zinc, magnesium, iron, calcium, folate, protein and more.
Squash and Zucchini: Summer squash and zucchini are only about $1 - $2 a piece and contain a moderate amount of Vitamin C and Vitamin A, plus iron and protein.
Black beans: Black beans are one of the healthiest varieties of beans, containing 24% of your daily value of dietary fiber, 14% of your daily value of protein, and no saturated fat per 1/2 cup.
Lentils: Raw lentils have a lot of calories, but no saturated fat and 50g of protein. They’re also an excellent source of iron and dietary fiber.
Carrots: Raw carrots bought individually are incredibly cheap and are a good source of dietary fiber. One cup of copped carrots also contains 428% of your daily value of Vitamin A.
Broccoli: One cup of raw broccoli flowerets only contains 20 calories but has 110% of your daily value of Vitamin C, 43% of Vitamin A, and no fat or cholesterol.
Kidney beans: Kidney beans are rich in B-complex vitamins, niacin, folate, magnesium, omega-3 fatty acids, soluble fiber and calcium.
Pearl Barley: Add pearl barley to a soup or salad for a major dietary fiber boost, plenty of iron, and a good dose of protein.
Leafy spinach: Leafy spinach is moderately priced by the bunch, and can be divided up for multiple salads, sandwiches and garnishes. It contains fiber, B-complex vitamins, folate, magnesium, lutein and potassium.
Potatoes: Potatoes contain carbohydrates, calories and sugars, but they’re also a very versatile, cost-effective food that contains lots of nutrients like Vitamin C, Vitamin B6, potassium, manganese and dietary fiber.
Green bell pepper: Green bell peppers are cheaper than red bell peppers, but each one still contains 220% of your daily value of Vitamin C.
Cabbage: Cabbage contains 91% of your daily value of Vitamin K; over 50% for Vitamin C; and a healthy amount of dietary fiber, Vitamin b6, omega-3 fatty acids, folate, manganese and more.
Jalapeno pepper: A jalapeno pepper is very cheap, and because it’s so hot and spicy, only a very small portion is needed at a time, making it cost-effective. Jalapeno peppers also contain Vitamin C and Vitamin A, plus a healthy amount of dietary fiber and iron.

Nuts and Seeds

Nuts and seeds can be bought in bulk or buy the pound. Best of all, they’re packed with nutrients and vitamins, and you only need a small amount to get the benefits, making them last between trips to the grocery store.

Almonds: Try unsalted almonds for plenty of omega-3 fatty acids, polyunsaturated fats, Vitamin E and fiber. You only need a handful for an energy boost that will fill you up, too.
Flaxseed: Flaxseed is usually sold in pretty large bags, and you only need to add a tiny bit to cereal or any homemade breads and grains for the benefits. Flaxseed contains omega-3 fatty acids and lots of fiber.
Walnuts: Walnuts are another healthy nut that contains magnesium, folate, polyunsaturated fats, omega-3 fatty acids and Vitamin E. Add a few to a fruit salad, or eat them alone.
Sunflower seeds: Sunflower seeds contain lots of Vitamin E, more than almonds, peanut butter or even spinach.
Sesame seed kernels: A handful of sesame seed kernels contains a healthy amount of iron, calcium and protein, plus dietary fiber.
Brazil nuts: Brazil nuts are considered an excellent source of selenium and also contain protein, fiber and magnesium.

Grains

Picking the whole-grain version doesn’t necessarily mean you have to go over budget. These healthy foods are also cost effective.

Whole grain or multigrain bread: You don’t have to buy the fancy bread: just pick out a moderately priced (maybe the generic brand) whole grain or multigrain version to get heart-healthy bread that has plenty of dietary fiber.

Brown rice: Rice goes a long way, and it’s inexpensive. Plus, it’s full of fiber, B-complex vitamins, niacin and magnesium.
Whole-wheat spaghetti: Even the whole-wheat variety of spaghetti makes a cheap meal, and it’s packed with fiber.
Couscous: Like rice and pasta, couscous goes a long way when you cook it. It also contains protein and fiber, when you choose the whole-wheat or whole-grain variety.
Whole grain tortillas: One whole-grain tortilla has 8g of protein and 7g of dietary fiber. Tortillas are usually sold in large packs, too.
Oatmeal: Depending on the kind of oatmeal you buy, you can usually find a pretty good deal. It’s also a good source of fiber.

Beverages

You can drink your way to good health, too, and these beverage options are also budget-friendly.

Green tea: Green tea contains the highest concentration of the antioxidants called polyphenols, and may help prevent some types of cancer and heart disease. Buy your own green tea packets from the grocery store to save on cost.
Milk: Low-fat or non-fat milk that is fortified with Vitamin D, plus calcium, Vitamin A and protein. Buy store brand or generic brand milk for a better deal.
Orange juice: Generic brand orange juice isn’t terribly expensive, and it contains Vitamin D and plenty of Vitamin C.

Miscellaneous

From sardines to yogurt, these healthy foods are also packed with nutrients.
Plain yogurt: Buy large containers of plain, non-fat yogurt instead of the individual snack-sized yogurts to save money and get the most nutritional version. One cup of plain yogurt contains 14g of protein and 49% of your daily value of calcium. Plus, it also contains probiotics which help your body absorb nutrients.
Egg whites: Egg whites do contain a fair amount of sodium, but they also contain 26g of protein per cup and zero fat.
Tuna: Tuna is a cold-water fish that contains much-needed omega-3 fatty acids and lots of protein. It’s also usually cheaper than salmon or mackerel.
Tomato soup: Make your own variety for an even more cost-effective soup. Tomato soup is a good source of Vitamin C, iron, Vitamin A and dietary fiber.
Sardines: Sardines are an excellent source of iron, calcium and protein, as well as niacin, Vitamin D and Vitamin B12. Just don’t indulge too often: sardines are also very high in cholesterol.

10 Not So Secret Diet Tips

I see a lot of articles on the internet that start with phrases like 10 Secret Tips You Should Know” etc etc So I tried to think of 10 things about losing weight that I have learned over the years, and here is what I came up with.

1 An idea for home is to get yourself some smaller plates. We all like to fill our plates at dinner and the larger the plate, the more we will tend to eat. By having a smaller plate you may be able to train yourself to eat smaller portions of your favorite foods and still feel satisfied.

2 don’t skip breakfast. This can slow down your metabolism and your body will want to store more food as fat. Also you will be starving by lunchtime and will tend to lose any benefit from eating less earlier. Get a variety of high fiber cereals or breakfast bars with low sugar content. This is going to give you more energy, help your digestion and help you feel full until lunch time.

3 Drink lots of water instead of soda or juice. There are no calories in it, it makes you feel full and you won’t be thirsty. In addition water will help you flush toxins from your system and help with weight loss.

4 Get out and exercise even if you are stuck behind a desk. You may not always have time to go to a gym to burn calories but you can take a stretch break every so often and walk around a bit. Try parking farther away from the office and walking to work. This might save on parking fees also. You can do isometric stretches at your desk or a push up or 10 if you have your own space. When you have to move between floors try walking the stairs instead of riding the elevator. I use 3 up and 3 down as a general rule.

5 Because you are on a diet doesn’t have to stop going out. As you look and feel better you will want to go out more anyway. Just make different choices. Try club soda or tonic water instead of a beer. They look like mixed drinks and as the night wears on you will still be more in control of your actions. That’s why it’s called a beer belly isn’t it?

6 Take your own lunch to work. You are then in control of how many calories you have and it will save you from running out and getting a greasy burger and fries when you get hungry.

7 Find a diet and/or exercise partner. It is much easier to stay on target with some support. Like the theory behind AA or OA have their phone number handy and be willing to talk to each other when you feel like breaking your commitment to change the bad eating habits you got into.

8 Many people keep a diary of what they eat and the number of calories. As soon as you finish eating write it all down, keep it for two weeks then divide by 14. When you have a baseline try to reduce it by 10% over the next two weeks. It gives you another way to check your progress. Try it. It might be fun.

9 Make an effort to stay away from canned goods or processed foods. Just because they write healthy on the package, doesn’t always make it nutritious for you. They are usually loaded with salt, fat and calories. If the contents sound appetizing, you can make the same thing at home pretty easily, and from natural ingredients. Homemade almost always tastes better anyway.

10 Try to eat dinner earlier than later. You should not have anything after 8:00 PM because you won’t have time to digest your food properly before bed time. Your metabolism is low when you sleep, and if you are digesting your meal as you sleep your body produces more insulin which causes your body to store food as fat.

And don’t just flop on the couch after dinner. Get in at least a little activity to help digestion along.

Insulin What Is It Anyway?

If you are a diabetic you probably already know what insulin is, but if you don’t have it chances are that all it means to you is that it has something to do with a diabetics blood sugar or it causes you to gain weight. Have you ever wondered what it is and how it works, and why people with diabetes try to control it. I’ll make this a condensed version.

First off insulin is a hormone that is produced in the pancreas. When your blood glucose or sugar level rises, this is a signal for the pancreas to begin producing. Its whole function in the body it to regulate purpose is to regulate the metabolism of glucose and other nutrients. Metabolism is the process where the energy from the things we eat is released for use by the body or stored in body tissues, especially the liver, muscles, and body fat. This is a never ending process for all living things. If it stops, the organism dies.

When you don’t eat for a while you start to feel a sensation called hunger, which usually makes you crave carbohydrates. These carbs get converted to sugar in the blood, which then causes the release of insulin.

Then the insulin lets the sugar leave the blood and get absorbed into the cells of the body; the effect this has on the brain chemistry generates a feeling of satisfaction. Over the next few hours the insulin/blood sugar ratio changes the brain chemistry again and causes you to feel hungry again.

Armed with this knowledge we can modify our diet to help the regulation process. The pancreas secretes the most insulin faster overnight around 0600, so if a diabetic takes a morning shot of insulin, it will reduce glucose 40 percent more than an afternoon one.

Since insulin carries nutrients to the cells, if you are diabetic and exercise then eat, and you don’t have enough insulin your blood sugar would remain high (called hyperglycemia), and the nutrients could not pass through the fatty cell membrane. Eventually the blood glucose would be passed through the urine and the benefits of the exercise and the meal would be wasted.

A high fat diet is not necessarily bad, provided it contains a sufficient proportion of essential Fatty acids (EFAs). Also a low fat diet is not always good if it doesn’t have enough essential fatty acids.

The key is a balanced proportion (two parts of omega-6 to one part of omega-3). Therefore we need to reduce the omega-6 oils, except GLA, and increase omega-3 fatty acids, particularly DHA (DHA is plentiful in cold water fish, such as salmon, mackerel, herring and tuna that feed on DHA-rich micro-algae).

Exercise is the other element that affects insulin levels. It has been shown by a number of papers that resistance training for insulin resistance is better than aerobic training. There are a variety of other reasons too. Resistance training is referring to muscular exercises. If you just do a biceps curl, you immediately increase the insulin sensitivity of your biceps.

Just by exercising you are increasing the blood flow to that muscle. That is one of the factors that determine insulin sensitivity. It has been shown conclusively that resistance training will increase insulin sensitivity.

It has been found that several months of resistance training leads to a much greater increase in insulin sensitivity than seen in patients who engage in aerobic training. This is attributed to an increase in glycogen storage.

It has been shown that bodybuilders, who traditionally employ a high volume style of training, favorably alter glucose tolerance and insulin sensitivity.

So to make a longer story shorter this is why we need to pay attention to insulin levels while keeping the Big Picture in focus. It can be done but like a tripod all three legs need to be leveled in order to succeed. Lower Insulin levels with diet and exercise.

A Dynamic Duo To Fight Fat

Here is a combination of acai and a fat burner that will help you in the battle against the bulges. If you are ready to get that beach body, it’s time to move fro good intentions to grabbing the dream. There is a saying that yesterday is history, the future is a mystery, so all you have is the present. So now is the time to give yourself that present.

Don’t say "I'll begin tomorrow" or "Lets Start Next Week." The only way to make a true change in your life is to just do it. In order to attain a goal you have never quite reached, you must do things you have never done before.

It is clear that your old way of doing things is not enough.

In order to support your efforts WorldClassNutrition has come up with a combination to save money and help jump start your fitness program. This combo will boost your metabolism, increase energy, burn fat, and build muscle. STG supplements has combined these products to give you a one of a kind 1,2 punch that will destroy fat and build the body you are looking for.

Hi Tech Solution For A Low Tech Problem

Summer is close at hand, and it is the perfect time to ramp up to lose some excess couch potato weight. It is well known that more Americans are way overweight, than at any other point in the nation’s history. The extra weight translates into a greater health risk also. Studies have documented risk factors for a number of health issues, like diabetes, heart disease, arthritis and hypertension. The best way to keep a healthy weight is to take regular physical exercise and eat foods low in fat.

But … If you are having problems with weight loss no matter whether it’s 5, 25, or even 125 lbs, there is a weight loss product that kick starts fat burning and increasing energy. This nutritional supplement formula is a mixture of natural herbs and lipotropics that not only assists in burning away calories and fat, but also helps manage sweets cravings and stems your appetite.
Lipodrene by Hitech Pharma is a formulated system for weight loss that is in high demand because it produces when other supplements fall short of their goals.

Diet Pills are constantly changing some for better others not, but Lipodrine has remained a constant in the market. It continues to be one of the strongest weight loss pills available.

Use the coupon on the site or use this coupon code vip5off and save 5% on every order you place for Supplements, Body Building, Indoor Tanning Lotions, Vitamins, Fitness, Health, Beauty, Sports Nutrition, and more.

Spring Is Here, The Grass Is Green, So Go Green

I have been getting questions ever since Chtistmas about products to help drop the winter weight that they picked up over the holidays. What I found was a diet pill called Green Stinger. This is a pretty high impact stimulant that was formulated to kick start a fat loss diet and burn body fat. These also contains ingredients to increase energy and focus along with the body you have visualized.

Make sure your doctor says you are healthy enough before you start any weight loss program or training regimen though.

The manufacturer is Schwartz Labs, who makes quality products at reasonable prices. The reviews I have seen back up the claims that they are effective. Other diet pills do not seem to be able to replicate the effects of the classic Ephedra-Caffeine supplements. When used properly they can give more energy, increased metabolism, and proven weight loss results

Another group of users of this is athletes and body builders who use it at a pre-workout supplement, to provide energy before hitting the gym.

You can find ephedra diet pills online and supplementstogo is currently offering FREE SHIPPING when you go to their site. If you're one of the millions of Americans who live a sedentary lifestyle and don't get much exercise on a regular basis then this is the best choice for you when it comes to losing weight.

Turmeric May Be A Super Spice

Turmeric has been known for a long time to have promoted healing. Turmeric root improves circulation, digestion, and reduces inflammation. The traditional Indian diet uses this spice a lot. It has a bright brilliant color. Turmeric’s main ingredient, curcumin, has been shown to have a wide variety of antioxidant and anti-inflammatory effects.

Because of the amount of turmeric in the daily curries of elderly citizens of India may be one of the main reasons they have very low incidences of Alzheimer’s disease.

As the western world gains more insights into how curcumin exerts its benefits, we are beginning to study it more. Researchers at the University of Michigan have found that curcumin incorporates itself into cell membranes and makes them more orderly. This lets the membranes control the flow of substances in and out of cells more efficiently, which improves cells' resistance to infection and malignancy.

The findings were published online March 3, 2009, for the Journal of the American Chemical Society.It’s good to see that the American scientific discovery teams are unraveling the processes behind natural healing. Slowly, we are putting together an impressive body of knowledge about the biochemistry of foods, which will help to bring about a day when doctors or physicians all over the world will be just as likely or maybe even more likely to prescribe dietary change rather than medications.

Weight Loss Without A Phd. In Math

While trying to come up with new and exciting ways to try to lose some weight I had been browsing articles on the web. Whenever I see one that requires measuring, weighing, calorie counting and planning meals, it reminds me of filing my tax return and I get depressed and give up.

For me there has to be an easier way. I know from experience that I won’t carry around a calorie chart or write a journal of everything I eat gets me out of the mood almost immediately.

By a stroke of good luck I found a “Women’s Health” article by Paige Greenfield who had a lot of good ideas about losing weight. It was called “Lose Weight Without the Math!”

One of her suggestions was to sign up with a health management club that will set up meals for you. There are even places that will deliver meals to you that are already the correct calorie and portion size. Look for frozen meals that have less than 500 calories and have at least four grams of fiber, no more than 15 grams of fat (fewer than three grams saturated and no trans fat), and fewer than 700 milligrams of sodium.

I have seen the popular diets like the Zone, Atkins, or South Beach but I don’t want to take the time or bother to update percentages exchanges or ratios at every meal. It’s just easier to pay more attention in the grocery store. I have begun to take a few seconds to scan the labels for key ingredients. If sugar is around the top of the list I put it back. All sugar does for me is jack up calories, and send my blood sugar to a new level.

The better choice is making natural, whole foods the majority of the diet plan. That means more fruits and veggies, chicken, turkey, flank steak, pork chops, and fish. If the package says it has whole-wheat flour, oats, peanuts, and real fruit, in the first line of ingredients, it will be lower in calories and higher in fiber and protein.

Instead of weighing portions, slow down how quickly each meal gets finished. It takes the brain around 15 minutes to figure out that your stomach is full, so why not wait for it. Try putting the fork down between bites and chew each one longer, it’s a good bet that you will feel satisfied before loading up on seconds. If that doesn’t work, Plan B, is to choose foods that you have to work at to eat like bananas, oranges, pistachio’s in the shell, and spicy foods.

The simplest thing that I have done is just cutting all my portions in half and taking the time to enjoy what I eat. Then I increased the exercise I get every day and it helps.

Energy To Burn

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A Few Guy Things

On my journey through life, I seem to have obtained a companion that that I would like to lose, but just won’t go away. I can’t remember just where the extra weight came from, it kind of just snuck up on me. For about a year now I have been carrying what amounts to an extra 25lb. bag of dog food in excess weight. I have succeeded in losing about 12 to 15 pounds throughout the spring and summer, but I always seem to gain it back over the winter.

There has to be a better way to keep the pounds off. Since I couldn’t figure it out I got some help from a dietitian and even talked to my doctor about weight loss. Here is a summary of what the experts said.

Don’t think of losing weight as a quick loss diet. Diets usually mean changing eating habits for a short time. If you think about it, boring meals, going hungry and skipping your favorite foods is really hard to stick to. Maybe that’s part of why I don’t get lasting results.
A better way lose weight is slow and steady unless you are so overweight that you have a serious health risk. For most of us 2 pounds a week is about max. If you go faster it’s easier to quit. You'll feel hungrier, and your body may try to save calories rather than burn them.

Don't be satisfied with the quick fix approach. Diets can help jump start a weight loss program for a while. But, like in my case the pounds come back. The way to approach the problem more effectively is with Lifestyle changes. The end result is to create a trimmer, healthier you for the rest of your life. Sounds like a plan to me!

Here are three things to keep in mind as you go for lasting weight loss:

1. Where are you currently weight wise, and set a goal.

Understanding your body mass index (BMI) which is a measure of body fat based on height and weight, is the current tool to set a weight-loss goal. You can calculate your BMI, using the National Heart, Lung, and Blood Institute online calculator at http://www.nhlbisupport.com/bmi, or ... for you math majors you can use this formula to do it yourself. This example is of someone who is 5 feet, 10 inches tall and weighs 200 pounds:

1. Start with your weight in pounds (200).
2. Multiply that number by 703 (200x703=140,600).
3. Multiply your height in inches by itself (70x70=4,900)
4. Divide the answer to # 2 by the answer to # 3(140,600 ÷ 4,900=28.69)

Overweight is defined as having a BMI between 25 and 29.9. Obesity is 30 or higher.

Just losing 5 - 15 percent of your weight can improve your quality of life. It also can help with diabetes, heart disease, stroke, high blood pressure, high cholesterol and other health problems. If you need to lose more than 15 pounds, talk with your doctor.

2. Modify your eating and exercise habits.

Average, Americans consume 2,000 to 2,500 calories per day. To lose 1 or 2 pounds a week, you'll need to burn 500 to 1,000 calories more than you eat each day. It typically involves lowering your calorie intake and increasing your physical activity. The goal is to make lifestyle changes that can work for you the rest of your life.

As you look at the food you eat, make a healthy eating plan based on what you like and don’t like and:

Focus on fruits, vegetables, whole grains, and fat-free or low-fat dairy items
Include lean meats, poultry, fish, beans, eggs and nuts
Make sure it is low in saturated fat, trans-fat, cholesterol, salt and extra sugar

Be aware that most healthy adults should try to get at least 2.5 hours of aerobic activity, like as swimming, bicycling and power walking, per week. The amount of exercise needed to lose weight or maintain weight loss is different for each individual.

Start slowly and work up to at least 30 minutes a day at a pace that's comfortable for you. If you can't fit your aerobic exercise into one session, you can spread it out over the day in 10- 15 minute sessions.

Another recommendation from the experts is strength training a couple of times per week. Make sure you are up to it first though.

3. Get a support Team.

Ask your doctor, nutritionist, certified trainer or someone else who wants to lose weight also. If you find a support group during and after weight loss it helps to keep it off.

It’s not easy to change eating and exercise habits. One rule of thumb is: To change a habit takes thirty consecutive times. If you fall off the wagon one time you have to start over at Zero. But, keep trying. You can do it. The rewards of success will be with you for years to come.

Latest Tips & Tricks To Protect Your Heart

Did you see the article in the New York Times Health Section on how to protect your heart? I was familiar with no smoking, low cholesterol and blood pressure, regular exercise and weight loss control. There were some new suggestions that caught my eye though.

As we learn more through research and why heart attacks happen, some of the ways to avoid them is different than it used to be. As an example diet and exercise controls are not as strict. The food tastes better, is cheaper and you don’t have to drown in a pool of sweat to get the benefits of exercise.

The risk factors have not changed though. Heredity, genetics, high cholesterol and blood pressure, smoking, diabetes, belly fat, and our sedentary lifestyles all play a part. There is a newer factor that is becoming recognized as even more important as a cause of heart attacks and that is C-reactive protein, or CRP.

It is a marker in the blood that is concerned with inflammation that, along with coagulation factors, is now increasingly recognized as the driving force behind clots that block blood flow to the heart.

Even if your cholesterol is normal, your risk of heart attack goes up if the CRP is elevated. Some doctors are starting to believe that when people have their cholesterol checked, they should also be tested for high-sensitivity CRP.

The new advice on what to eat actually was known before we were told to eat a low-fat diet. Doctors knew as far back as 1958 that heart disease was rare in the Mediterranean and Asian regions where vegetables, grains, fruits, beans and fish were the dietary the usual foods. The US diet on the other hand is filled with red meat, cheese and other foods rich in saturated fats, heart disease and cardiac deaths were epidemic.

What was missed at the time and has now become increasingly apparent is that the heart-healthy Mediterranean diet is not really low in fat, but its main sources of fat olive oil and oily fish as well as nuts, seeds and certain vegetables help to prevent heart disease by improving cholesterol ratios and reducing inflammation.

One study in 1999 on the value of a traditional Mediterranean diet found that within four years, the Mediterranean approach reduced the rates of heart disease recurrence and cardiac death by 50 to 70 percent when compared with the heart association diet. Several subsequent studies have confirmed the same approach to diet.

More than 90% of the people who try the Mediterranean diet stick to it. The food tastes great and you can buy it in any grocery store.

Some of the foods that help to reduce the inflammatory marker CRP are cold-water fish like salmon, tuna and mackerel; flax seed; walnuts; and canola oil and margarine based on canola oil. Fish oil capsules are also an effective supplement. Another good tip is to try cooking with canola oil and using more expensive and aromatic olive oil for salads.

Vegetables, fruits and red wine (or purple grape juice) are helpful also because the antioxidants help prevent LDL cholesterol from forming in the arteries.

Something else to consider is a link between periodontal disease and increased risk of heart disease, most likely because gum disease causes low-grade chronic inflammation. So good dental hygiene, and regular periodontal cleanings, can help protect your heart as well as your teeth.

Reducing chronic stress is another important factor. A study of the effects of stress in more than 27,000 people, found that stress more than doubled the risk of heart attacks.

So remember not to sweat the small stuff, and it’s ALL small stuff. And getting enough sleep improves the ability to manage stress. Take a deep breath and relax or try meditation, prayer, yoga, self-hypnosis, laughter, taking a midday nap, getting a dog or cat, taking up a hobby and exercising regularly.

A final note on exercising. Did you know that a 1996 study found that just 15 minutes of exercise five days a week decreased the risk of cardiac death by 46 percent. A current British study published in the American Journal of Clinical Nutrition found that building up short brisk three minute walks for a total of 30 minutes a day did as much cardiac good as one continuous 30-minute session.

Salt Overdose = Heart Overload

As I am looking ahead to the Superbowl I wonder about how much salt people eat. As I understand it eating out and packaged foods from the grocery make up about 80% of the sodium in our diets, and another 11% comes from our salt shakers.

Current guidelines suggest people eat no more than 2,300 milligrams of sodium a day or about a teaspoon of salt. Actually that’s about half of what many people actually use.

Those at risk for high blood pressure, like African-Americans and older people, are advised to eat much less. Genetics indicate that different people have different reactions to sodium. Some people are more sensitive to high levels of salt, and in others, low levels of sodium can be unhealthy.

When I stop and think about it I have grown up eating really salty foods (which I need to reverse) and so has the rest of our whole society. If I could just cut my salt or sodium in half it would be a major boost to staying heart healthy.

My cardiologist told me that other nutritional issues get more attention but high blood pressure is a leading factor in the number of heart attack and stroke, and salt causes it to rise. I take medicine for hypertension, but not everybody has access health care to get the medication. He has been telling people to watch their salt for years, it hasn’t been working.

There are certain food categories I have to watch like cheese, breakfast cereals, bread, macaroni and pastas, cake mixes, condiments and soups.

The federal government has been trying to control sodium levels for decades. In the 1980s, the federal dietary guidelines warned about excess sodium, and the FDA also asked the food industry to reduce sodium levels in processed foods voluntarily.

Surprise … It didn’t work. By 2000, a study showed that men were consuming 48 percent more salt than they did in the early 1970s, and women, 69 percent more because food got saltier and people were consuming more calories.

For me the whole idea of controlling my diet is incredibly complicated. My overall strategy is just find ways to balance diet and exercise and keep on my weight loss program. If I remember to eat in moderation as I lower my weight I increase my health.

Remember the Mayo Clinic Diet?

The Mayo Clinic Diet was also called the TWA Stewardess Diet sometimes, and was popular fad diet during the 1990’s. Many people have asked about what was in it, and the other day I came across a copy of it while looking through some old papers. Even though it was called The Mayo Clinic Diet, they never endorsed it. The diet was based around grapefruit, lots of salad and protein, and a few carbohydrates. Weight loss was supposed to be in the region of 50-55 pounds in 10 weeks.

I remember trying to lose some weight using this but it wasn’t easy because I hate grapefruit. I didn’t follow it like I was supposed to but after a month I did lose about 12 pounds. Personally I did OK for the first two weeks, and then I fell off the wagon and substituted for the grapefruit portions.

Like anything else you have to use some common sense with this type of diet. This principle was that it is a chemical breakdown, so do not substitute any of the meals. You can use salt and pepper, but no other seasonings. No bread on the four diet days. Only stay on the diet for 4 days at a time. The other 3 days of the week you can eat what you want in moderation.

Breakfast all 4 days ½ Grapefruit (No Sugar), Coffee (Black)

Day One
Lunch 4 oz Steak, Lettuce & Tomato Salad, 1 apple
Dinner 2 Hardboiled Eggs, 1 cup Green Beans, ½ Grapefruit

Day Two
Lunch 1 Breast of Chicken, Lettuce Salad, 6 oz. Tomato Juice
Dinner 1 cup each, Green Beans, Cauliflower, Squash, Applesauce

Day Three
Lunch 1 Hamburger Patty, Lettuce Salad, 1 apple
Dinner 1 Brest of Chicken, Lettuce Salad, 6 oz. Prune Juice

Day Four
Lunch 2 Scrambled Eggs, 1 cup Green Beans, 6 oz. Tomato Juice
Dinner 4 oz Steak, Lettuce Salad, 6 oz. Pineapple Juice

Today there are many more options available for going on a diet and weight loss has become a prominent issue in our culture. Keeping healthy is a balance between, proper nutrition, diet and exercise. Diet alone will not get you where you want to go.