Great Fitness-Related Quote of the Day

"If you spend your life avoiding anything that makes you uncomfortable, you steer yourself directly to the very thing you seek to avoid… a lifetime of discomfort and regret!"

Fitness Translation: The short-term "pains" of daily exercise and healthy eating (which quickly turn into pleasures) are the only things that will give you what you really want: a fit, healthy body and the ability to get more out of life. If you avoid all discomfort and frustration in life, after awhile you'll end up a thousand times more uncomfortable, frustrated, and full of regrets that you didn't make the small sacrifices when you had the chance!

Learn more about succeeding at weight loss, fitness, and anything else you want to do...

How to Stay Fit and Healthy for Life

Want to know how to stay fit and healthy - or keep your kids fit and healthy - for life? Read this article...

(eDiets / Miami Herald: Fitness) - A Guide to Keeping Trim for a Lifetime

Ariel Auerbach is not your typical 10-year-old.

In between karate and kickboxing, she teaches hip-hop dance at Aventura's Olympia Fitness Center. "I love dancing, it's my life. I love to move."

Ariel may only be 10 but she is laying the groundwork for a healthier lifestyle.

The human body goes through profound changes as we age, bringing along the attendant challenges to maintaining it. Experts agree that Ariel isn't too young to begin a health and fitness program, developing a mindset that will carry her throughout life.

"In terms of exercise, the recommendation is clear: Everybody should be doing three or four sessions a week of at least 30 minutes of aerobics for cardiovascular health . . . and sessions of strength training," says Dr. Carla Lupi, assistant clinical professor with the University of Miami's Institute for Women's Health.

Moreover, the exercise that comes naturally to a child -- playing sports, swimming, bike riding -- must continue as you age, health experts say.

"I have a lot of patients who come in in their fourth, fifth and sixth decade and a long time ago gave up physical activity," said Dr. Robert Schwartz, chairman of the Department of Family Medicine and Community Health at the University of Miami. "It's hard to start in your fifth and sixth decade and get into a regular pattern of behavior."

Toward that end, we've developed a guide to keeping you in shape over a lifetime.

ADOLESCENCE: SUBSTANCE ABUSE, STDS CAUSE CONCERN

This is a decade of great change, physically and emotionally.

In a nationwide study on youth risk behavior among 15,214 adolescents from 1991 to 2003, the Centers for Disease Control and Prevention found cigarette smoking and alcohol use decreased, and cocaine use leveled off.

In South Florida, however, the picture was not as bright.

Thoughts of suicide or sadness plagued 30 percent of students surveyed in both Miami-Dade and Broward counties, a 2 percent increase from 1991 to 2003. Almost half, 48.2 percent, of Broward's students smoked cigarettes and 43.9 percent of Miami-Dade's lit up, a slight rise during this period. Three-quarters drank alcohol and more than 30 percent of those surveyed in both counties admitted they had smoked marijuana, almost a 3 percent increase over this period.

"Some new fads are out there where kids are bringing pills from home and going to parties and taking these over-the-counter or prescription drugs," warns Schwartz. "A lot of advice in this period has to do with the dangers that are out there."

Sexually transmitted diseases are also of great concern.

"Teenagers 15 to 19 have the highest rates of reportable sexually transmitted diseases, including in Miami," said Dr. Larry Friedman, the director of the Division of Adolescent Medicine at the University of Miami. Abstain or use condoms to avoid the risk of sexually transmitted diseases.

Fitness-wise, "the primary focus [at this stage] is on how to avoid injury if overexercising," says Schwartz. "Young teens come in with joint problems from overuse or injuries from playing sports. A lot of teens are into bodybuilding and we have to help them understand the dangers of using certain additives."

Ideally, teens should find an exercise they enjoy and pursue it. Lean body mass is the key to good health and can be a challenge in a culturally diverse community such as South Florida's, says Friedman. Food preparation and dietary customs vary.

"Normally, I go to the gym and have made it a routine," says Laura Scott, 16, who will enter her senior year at J.P. Taravella High in Coral Springs. She alternates cardiovascular work with weights and participates in a beach boot camp class Saturdays.

"Mom got me a membership at the gym and my sister is on the track team," Scott says. "It's something to keep me busy and active and fit so I can get the things I need done. [Exercise] helps you to look good when you go out with friends."

The sisters converted their mother, Loraine Gravney, 38. "I got into exercising and going to the gym and now it's a normal lifestyle.'

THE ROARING 20s: EXERCISE IS CRUCIAL IN CHILD-BEARING YEARS

Finding the time to work out in this period can be stymied by college and starting a career. Signs of an expanded waist line are evident thanks to eating on the run and downing drinks at The Rat.

At 21 we can get into nightclubs and thus drink. But our dancing may not be strenuous enough to burn the calories consumed in that third beer.

Lupi also recommends yearly testing for chlamydia if sexually active. "Young women should get their first pap smear three years after starting to have sex and then yearly until 30," she says. Once 30, if there are no problems and you are in a monogamous sexual relationship with a similarly safe partner you can switch to every three years, she advises.

Women who have had a hysterectomy for reasons not related to cancer do not need to have pap smears, Lupi says, citing a study published in the June 23 issue of the Journal of the American Medical Association. The association found that as many as 10 million women who have had a total hysterectomy -- removal of the uterus and cervix -- unnecessarily continued to undergo pap tests.

In our 20s and 30s we are also starting families. And while it's hard to pump iron at Crunch when you're pregnant, this is not the time to give up.

"Studies show that well-exercised women have better pregnancy outcomes and shorter labors -- which is what I always tell them," Lupi says, laughing. "They have better birth outcomes overall and healthier babies and a more appropriate weight gain."

Tips include skipping abdominal work after the first trimester. Avoid falls by selecting activities such as swimming, stationary bikes, treadmills. (Father, too).

All reproductive age women should get folate in their diets, found in dark, leafy vegetables and some fortified cereals. Studies have found that folate reduces neural tube defects and some brain abnormalities in the developing fetus. No proof, yet, that folate reduces the risk of cancer or heart disease in men but the general consensus is that folate is healthy.

THE MIDDLE YEARS: LIFT SOME WEIGHTS TO PROTECT BONES

From pregnancy to, uh-oh, menopause.

"The time of menopause is when women should be most worried as they lose their estrogen and go through a rapid phase of bone loss," warns Dr. Silvina Levis, a professor in the University of Miami Department of Medicine

Lifting weights and other strength-building exercises become even more important to help ward against osteoporosis -- men aren't immune to it, either. Smoking and diet sodas can lead to bone loss. A test to gauge bone density is advisable.

Ariel's mother, Bari Auerbach, 40, takes part in Women's Figure competitions, a bodybuilding sport.

"Fitness is an all-encompassing mind-body experience," she says. "When you feel good about yourself and look good on the outside it goes to how you feel on the inside. I go in a gym and have a great workout and whatever is bothering me dissipates."

Even though you're working out, don't forget the calcium, needed for bone strength. Adults should have at least 1,000 milligrams of calcium daily but, note, the stomach can only absorb 500 milligrams at a time. Thus, if pills are your means of obtaining calcium, swallow them four to six hours apart. Foods high in calcium include dairy products and dark green leafy vegetables.

"What we do as children and adolescents will reflect on our risk of osteoporosis later," Levis says. "Little girls should be concerned about building up their bones."

The National Institutes of Health, along with the University of Miami, is conducting a two-year study on women ages 45 to 80 to determine whether soy products have any effect on bone loss.

"It's called the Spare Study," Lupi says, "to see if soy products will spare them from the bone loss."

Another must after 40 is to book a colorectal cancer screening test.

This is important for both sexes. "It is one of the top three cancers for women over 50," says Lupi, naming breast, lung and colorectal cancer. Forty percent of women with the latter die from it, as opposed to 20 percent of those with breast cancer.

Yet, many people avoid the test out of fear -- not of the results but of the test itself.

"Women are generally good about getting mammograms but people are reluctant to screen for colorectal cancer," Lupi says. "That's my biggest message now."

And then there's obesity, soaring in the United States and linked to a rise in type 2 diabetes cases -- even among the young.

The Diabetes Research Institute, as part of a 2001 clinical trial, studied 4,000 subjects -- 160 from Miami -- with impaired glucose tolerance, a condition that often precedes diabetes. Those who engaged in a modest exercise program of 150 minutes per week, the recommended level, and a weight-reducing diet, cut their risk of getting type 2 diabetes by 58 percent.

"This is quite a big impact," says Dr. Ronald Goldberg, professor of medicine at the Diabetes Research Institute of the University of Miami.

"The message . . . in terms of preventing diabetes is that physical activity is very important, mostly because it helps people control their weight," Goldberg says. "We inherit a tendency, not the actual disease."

Risk factors for type 2 diabetes include weight gathered around the middle, high triglyceride levels and a low level of good cholesterol.

This would describe Goldberg's patient, Mary Minto, about seven years ago. At risk for diabetes, Minto, now 43, enrolled in the Diabetes Prevention Program and started working out at the Diabetes Research Institutes's wellness center in Miami.

"I was always thin and then, oh my gosh, I was toting an extra 100 pounds. My blood trigylcerides were 400-something. They told me if I don't change my eating habits and lose weight I could get diabetes. I went home and cried."

Minto joined a gym in North Miami, began weight training, took up kickboxing, tae-kwon-do and works out six to seven hours weekly. She shed 100 pounds on her 6'-2" frame.

'I'm lucky. I came out of it unscathed. When I first started I couldn't even walk down the street. My diabetes counselor said, `Picture your normal weight with a 100 pound sack of potatoes on your back, you're not going to go too far.' I never thought of it that way."

THE SENIOR YEARS: WATCH FOR ROADBLOCKS IN WORKOUT REGIMEN

Bill Mullaney is an example of good living. At 81, this Depression-era child, former Navy man and retired postal employee discovered dancing at USO events while serving in World War II. He hasn't stopped two-stepping since.

"I go dancing at least once a week, that is my health plan," Mullaney says a few hours after working out with the walking group at Kendall's Dadeland Mall, which he does three times a week. Mullaney has even run the class when the instructor couldn't make it, calling out aerobic moves while singing a spirited chorus of Take Me Out to the Ballgame or some such oldie.

"I was always active, a lot of running, loved sports," he says. "Whenever I have a chance to run, rather than walk, I do. I eat mostly vegetables and raw green salads at least three times a week. Never smoked or had any drugs."

Two knee replacements slowed his pace -- briefly. "I feel pretty fantastic."

Age can throw roadblocks into a fitness regimen. Hypertension, arthritis, strokes, muscle stiffness, heart problems, a greater risk of falling and fatigue could loom.

However, "even with a physical limitation we try and get people to think about alternative types of exercise," Schwartz says. Running or walking in the shallow end of pool for resistance, for instance.

"If you don't have access to water, go to the beach. We live next to the water and water exercises for obesity or chronic joint disease are great and very cheap," Schwartz adds. "People do come in after heart attacks and can usually go back to exercises."

Tai chi, with its graceful movements, is also recommended to improve balance.

"To some degree," Dr. Schwartz concludes, "I tell people that exercise won't make you live longer but you will live your older years in a more healthy fashion."

Bob Greene's 6 Weight Loss Secrets

(eDiets.com) - What possesses a man to get on his bike and ride across the country in the name of good health? What motivates this same guy to help fast food giant McDonald's shed its unhealthy image by promoting healthy happy meals for adults? And what drives this in-demand fitness coach to spread his message to anyone and everyone who will listen?

The answer is knowledge... and Bob Greene has plenty of it. Best known as the personal trainer who helped talk show host Oprah Winfrey get in the best shape of her life, Greene has the fitness and nutrition plan you need to get fit. Greene has made it his mission to ride forth and battle the obesity ogre that's threatening America and the world!

With 1-in-3 people obese and as many as 6-in-10 overweight in the U.S. alone, there is plenty of fat fighting to keep him busy.

Greene recently wrapped up a public awareness campaign that encourages people to make better choices. For the Go Active! American Challenge -- a five-week walking and cycling event -- he peddled his way into 36 different communities to educate residents on how to eat right and exercise properly.

The whirlwind cross-country campaign was just one of Greene's many fronts on the obesity war. His main offensive, Bob Greene’s Get With The Program!, is a gradual 12-week fitness program comprised of functional exercises, cardiovascular exercises and strength exercises with a component on eliminating emotional eating behavior. Powered by eDiets, the program offers the much-needed guidance most dieters crave.

Have you failed at a fad diet or other quick-fix weight loss plan? Greene says it’s crucial you scratch beyond the surface when it comes to getting rid of your extra pounds. In other words: you need to look further than just healthy eating and exercise. And that’s one of the things that sets Get With The Program! apart from many other diet plans.

"The decision to start eating right and exercising is easy," Greene tells eDiets. "Sure it takes willpower and schedule adjusting but the hard part is figuring out your personal traits and issues of why you eat. Most people haven’t done this in the past.

"Get With The Program! digs deeper. You’re asking yourself, 'Why do I really want this?' You’re scratching the surface by asking, 'Why am I overweight and what are the personal characteristics that keep me overweight?'"

Doing your emotional homework is critical to your success. That’s where the magic is, Greene says. It’s about discovering the reasons behind the unhealthy habits. A big part of the weight loss process is self exploration.

No matter how much weight you need to lose, putting your habits under a microscope is the first major step in getting to the heart of the matter. You’ll want to raise certain questions like: What are your personal strengths? What are your weaknesses? Why do you eat? Why don’t you like to exercise?

Greene notes, "We all use food to get us past certain moments, whether it’s stress or boredom or something else. We’re using it for things other than nutrition. It’s important to start recognizing those moments when food is being used for emotional reason. These are all things that are in your best interest to pursue."

One mistake we commonly make is to cut calories prior to becoming active. Big mistake, Greene says. He'd prefer to see you taking in extra calories at first... as long as you are working out in some form. Getting enough to eat prevents the metabolism from shutting down. That is what can happen when your body senses your caloric intake is too low.

Greene strongly suggests you consult a physician to find which type of exercise program will prove most beneficial. This is especially true if you suffer from any health problems (i.e. heart, diabetes, knees).

It’s important to remember that nothing is going to happen overnight.

Greene says, "You’re dealing with someone who, for whatever reason, hasn’t been active most of their life, whether it’s because of procrastination or because they don’t like to exercise. Physical activity has to be built into your life. We all respond better easing into things, not radically changing the way we lived most of our lives. Small steps are important because they foster our needs for patience.

"One of the greatest reasons why most people fail is they are impatient with a pound or two a week. In reality, those are the people who are more successful long term. The process requires patience especially when the scale is not as active as the body wants it to be. The important thing is to focus on the little things today that benefit our lives in the future. More people focus on, 'How quickly can I get rid of this 50 pounds?'"

Get off on the right foot with Greene's 6 golden rules for getting with the program!

1. Know what you really want!

2. Make an unwavering commitment to your goals! Your commitment to yourself is as sacred as your commitment to others.

3. Build exercise into your life! Find a time that works for you (the best is always in the morning) and remember: Your exercise is not negotiable.

4. Eating habits are developed over a lifetime and shouldn’t be changed radically overnight! Gradually moderate consumption of foods that aren’t in your best interest and replace them with healthy counterparts. Also work to increase your physical activity accordingly.

5. Powerful results come from taking small steps towards your goal each day!

6. Meaningful change comes from recommitting yourself daily to your chosen path!

Are you ready to Get With The Program and get in great shape quickly? You won't need a gym or fancy equipment -- just Bob Greene and eDiets. Click here to complete a free profile today!

Physiological benefits of yoga

If you've ever practiced yoga for any length of time you know how great it makes you feel, both physically and mentally. But have you ever wondered what, exactly, are the physiological benefits of Yoga? Here's a nice list from yoga.org.nz:

There are so many physiological benefits of yoga that this section grew and grew. We have done our best to research and discover so many wonderful benefits that this great practice has to offer.

That is why we here at yoga.org.nz will continue to practice yoga for the rest of our long rewarding lives. We wish you all the great benefits that we experience on a day to day basis.

Physiological benefits of yoga:

- Sleep improves
- Immunity increases
- Pain decreases
- Posture improves
- Weight normalizes
- Muscular flexibility increase
- Energy level increases
- Muscular strength increase
- Endurance increases
- Excretory functions improve
- Pulse rate decreases
- Endocrine function normalizes
- Respiratory rate decreases
- Gastrointestinal function normalizes
- Blood pressure decreases
- Stable autonomic nervous system
- Cardiovascular efficiency increases
- Galvanic Skin Response increases
- Respiratory efficiency increases
- EEG - alpha waves increase
- Respiratory amplitude and smoothness increase
- EMG activity decreases
- Breath-holding time increases
- Joint range of motion increase
- Grip strength increases
- Eye-hand coordination improves
- Dexterity skills improve
- Reaction time improves

Wow, that's a lot of benefits! If you're interested in trying yoga yourself you can learn more at one of the best Yoga sites on the Web...

Why Are We So Fat?

Here is a great editorial article from Tom Venuto, author of the best-selling 'healthy' weight loss guide Burn the Fat, Feed the Muscle...

“WHY ARE WE SO FAT?”

That’s the question asked in the cover story of the August 2004 issue of National Geographic magazine.

“Americans enjoy one of the most luxurious lifestyles on Earth: Our food is plentiful. Our work is automated. Our leisure is effortless. And it’s killing us,” says Geographic senior writer Cathy Newman.

Some of the latest facts and statistics revealed in the article are chilling:

* One out of three Americans is obese, twice as many as three decades ago

* The Center for Disease control and Prevention (CDC) has declared obesity an “epidemic”

* 15% of children and teens are overweight, a nearly three fold jump since 1980

* Other countries are catching up to the United States, especially newly industrialized nations. KFC opened a drive through restaurant in Beijing in 2002 with more on the way. UK snack food consumption rose 25% in the last five years. Sales of processed food rose 20% in Latin America between 1980 and 2000.

* Being overweight is now associated with over 400,000 deaths per year

* Obesity is associated with an increased risk of heart disease, type 2 diabetes, osteoarthritis, stroke, and colon, breast and endometrial cancers

* Next year, Obesity is expected to surpass smoking as the leading cause of preventable death in the United States

* The Puget Sound Ferries increased their seat width from 18 to 20 inches to allow room for bigger bottoms

* An ambulance company in Colorado retrofitted its vehicles with a winch and a plus size compartment to accommodate patients up to a half a ton in weight

* A casket maker in Indiana now offers double-sized models

* One in four Americans gets ZERO exercise, one-third of Americans don’t get the minimum amount the government suggests we need just to avoid chronic disease

* The average child will watch 10,000 commercials per year touting food or beverages, nearly all of them for junk and fast food

So what’s the answer to the question? What does this article reveal? Has a new hormone been discovered that is secreted excessively in overweight people? Was the obesity gene discovered and isolated, confirming that your genetics determine whether fat is fate? Does blood sugar and insulin go haywire in certain people regardless of how they eat or how they exercise? Has it finally been proven that carbohydrates make us fat? Is the appetite mechanism in the brains of overweight people out of kilter?

Nope, none of the above. The conclusions made in the article are refreshing because they are the right ones, and the most obvious ones: The reason we are so fat is because we eat too much and exercise too little. Surprise, surprise!

“For all the Americans who’ve blamed bulging bellies on a slow metabolism, the jig is up,” says Newman. “A report earlier this year by the Center for Disease Control (CDC) finally confirms what many of us didn’t want to admit: We’re fat because we eat a lot – a whole lot more than we used to, and most of the increase comes from refined carbohydrates (sugar).”

Marion Nestle, professor of nutrition at New York University is quoted in the article as saying, "How about some common sense? It’s a simple matter of eating fewer calories. But nobody wants to talk about calories because doing so does not sell books."

Truer words have never been spoken. But no one wants to listen to that simple message, “Eat less, exercise more,” because everyone is too busy looking for the latest breakthrough or the “next big thing in fat loss.” Besides, fat loss couldn’t be that simple, could it?

Maybe it’s not “easy” but the answer certainly IS that simple and the facts confirming it are now in:

According to the CDC report, we ate 1775 pounds of food per year per person in 2000, up from 1497 pounds in 1970.

In the 70’s we ate 136 pounds of flour and cereal products and now it’s up to 200 pounds per person – and the increase is almost all from processed, white flour, high sugar foods. Not to mention, everything has been Super-sized. Example: 1955 McDonald’s French fries – 2.4 ounces, 210 calories. 2004 Super size Fries – 7 ounces, 610 calories.

When you add this increased food intake (mostly refined food) on top of the lack of exercise encouraged by technology, cars, video games, television, washing machines, riding lawnmowers, elevators and other modern conveniences, you have the recipe for obesity on a global scale.

In all our searching and waiting for the latest scientific discovery, the newest pill, or the next breakthrough supplement that will free us from the shackles of body fat, most people have continued to overlook or ignore that simple and obvious advice: “Eat less, exercise more.”

Is it really that simple? Isn’t there a lot more to it? Well, yes, of course. There’s how much less do you eat, what do you eat, how much you exercise, what kind of exercise and so on. But those are just details. Often what we must do, in order to see the big picture clearly, is to reduce the problem to its most basic level FIRST before worrying about any details.

A principle called Occam’s Razor was put forth by English philosopher and theologian William Occam in the 14th century. It said, “Entities should not be multiplied beyond what is necessary.” Differently stated, it says, “The simplest and most obvious solution to a problem is usually the best one and the correct one.”

Does accepting this simple answer to the obesity epidemic make the process of losing the weight any easier? Perhaps not, at least not physically. Permanent fat loss will always require sweat, discipline and effort, and will often be a greater challenge for some than for others.

However, if we would stop allowing ourselves to be so caught up and immobilized by the myriad of different weight loss methods and theories today and just acknowledge, accept and practice the simple advice given to us in Newman's article – which we’ve all heard a thousand times before – “Eat less, exercise more,” we would not only be rewarded with results, we would also see the fog of confusion that seems to shroud the whole “weight loss thing” begin to lift. Certainty would take its place, and that would at least give us the confidence to continue to forge ahead towards our goals.

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Burn The Fat, Feed the Muscle (BFFM) is a fat loss program and lifestyle which acknowledges the real, simple solution to fat loss: “Eat (a little) Less, Exercise (a lot) More.” BFFM is not a diet. It is not a pill. It is not a supplement. It is not a drug. It is not surgery. It’s the simple (but not easy) truth about fat loss that most people don’t want to hear. The few who do hear the message and then act on it are greatly rewarded for their efforts. Once this simple truth is revealed inside the BFFM program, then all the details are filled in for you: How much less should you eat so you don’t damage your metabolism?, What specifically should you eat?, How much should you exercise?, What kinds of exercise are best?, and every other question you ever had about fat loss - the natural way - is answered. Don’t let yourself be a part of these chilling obesity epidemic statistics. Visit this webpage today to learn more about Burn the Fat, Feed The Muscle: www.burnthefat.com

Warmly, your friend and coach,

Tom Venuto

Great Fitness-Related Quote of the Day

"Your chances of success are directly proportional to the degree of pleasure you derive from what you do."

– Michael Korda

Fitness Translation: If you "teach" yourself to hate exercising and/or eating healthy foods you won't be successful at achieving your fitness goals! Success expert Tony Robbins is one of the best at showing people how to use the "pain/pleasure" principle to succeed in everything they do. You can learn more with Tony's new 'Get the Edge' system, which promises to transform your life in 7 days...

What is Yerba Mate?

Yerba Mate has become a common ingredient in the new "ephedra-free" weight loss and energy supplements. It is also becoming more popular in the US in its traditional "drinkable" form. But many people want to know what this strange-sounding substance is. The nice people at Pure Chi provide a good description:

Yerba Maté is an evergreen tree, a native member of the Holly family, which is cultivated in Argentina, Brazil, and Paraguay. The native Guarani people who depend on the plant for food and medicine have used Yerba Maté for thousands of years. It was "found" in the early 1500's by Spanish explorers, who introduced it to Europe. Traditionally, Yerba Maté is steeped in a gourd then passed around to be shared in social circles with friends and family. Today, Yerba Mate is a favorite drink throughout South America and in North America Yerba Maté is becoming a common ingredient in diet products.

Yerba Maté has many nutritional benefits including: vitamins, minerals, antioxidants and amino acids. The stimulant in Yerba Maté is called mateine. It is similar to caffeine but without the negative side effects such as stomach ache, jitters and the energy crash.

When I lived in Buenos Aires a few years ago I drank several piping-hot "gourds" of mate per day. I learned to love it after a few weeks but it's definitely an acquired taste, especially for Americans. Luckily you can now purchase Yerba Mate Ice Tea which makes a healthy, delicious, and natural low-carb energy drink!

The benefits of sleep

(MSN Women: Health & Wellness) - How a good night's rest can help you lose weight, protect your heart and more...

Getting a solid eight hours of sleep each night is like putting money in the bank, providing you with a stash of valuable spending power for the days to come. While you slumber, your brain is as busy as a little power plant, keeping electrical currents flowing and essentially recharging your batteries. Cheat yourself of rest, and it will cost you plenty. Studies show that sleep deprivation negatively alters brain activity, slowing reaction time in certain cellular and chemical activities. For example, during the brain's night shift, hormones help repair tissues, preparing them for a new day of movement; sleep deprivation can leave you prone to injury. A slumber debt also interrupts the brain's electrical patterns, producing a spacey, groggy feeling when you wake up.

"Think of your brain as a symphony in which every musician has a role," says registered nurse Joyce Walsleben, Ph.D., director of the New York University Sleep Disorders Clinic and author of "A Woman's Guide to Sleep." "If certain cells aren't firing on time, it throws everything off, like somebody playing out of tune." When you lack sleep, your entire body performs at compromised levels, meaning you can't be your best at work, in relationships, creatively, mentally or physically.

So, while we know you're busy women with too much to do and not enough hours in the day to do it, we've got five reasons you might want to consider making sleep more of a priority:

Read more...

'Healthy' video games will help kids

Kids (and adults) who play video games regularly no longer have to be fat, unfit couch potatoes. Several new products allow you to get up and workout while you're playing a game. They promise to make exercise more fun for the millions of kids who shut themselves up inside the house and play video games for hours on end (something many experts consider to be a major cause of our childhood obesity problem).

One of the most innovative products is a device called the Kilowatt Intensity Gaming System from PowerGrid Fitness. According to the company it "fuses the addictive fun of computer games with the physicality of sport."

The Kilowatt System looks like a machine you might see at a gym. There is a single shoulder-high joystick for your controller and a back brace to push against. When you push, sensors measure the strain you are placing on an alloy metal resistance rod and a microprocessor calculates how hard you're pushing. The more you push, the more "power" you have while playing a video game.

Another big stride in fitness-friendly video gaming has been made by the "dance game" makers. Here's a great article regarding these games from CNN.com:

New video games exercise more than thumbs

Behold: It teaches rhythm and timing. It gets kids exercising and encourages them to hang out and jaw with their pals. Do not be afraid. It is a video game.

Dance Dance Revolution Ultramix, the fifth in the DDR line from Konami and first for the Xbox, is a video game so unlike any other it deserves to be called something entirely different.

"Ultramix" works like this: You choose a song to dance to, then follow a scrolling series of arrows which tell you whether to press left, right, forward or back on the included dance pad, a psychotic, devious and beguilingly simple version of the "Twister" game mat. Get used to the thing. In the hours and days ahead, it will cause you furious rage and the most satisfying ecstasy.

Ultramix's trick is that, as a song gets going, the best way to dance won't necessarily be to put your left foot left or your right foot right. Depending on what's coming first, you may have to turn 90 degrees while spinning or stepping back. Standing there and trying to jab out at the touch pads, feels like a game of bop the gopher -- but the gopher is on steroids.

The rewards -- and the depth -- come after hours and hours of practice, when you've got a song's dance moves memorized, and magically the dancing becomes instinct. It's an almost spiritual moment, when you look down and realize your feet are doing something you are only mildly aware of telling them to do.

Ultramix, however, provides almost no guidance for beginners. In the manual, the game tells you such helpful hints as, "Practice practice practice!! At first you may feel discouraged by failing easy level songs, but eventually you will succeed." Or "Remember to play Dance Dance Revolution in the arcades to gain experience in playing both versions of the game."

Read more...

Dennis Austin: Expert Fitness Tips for Women

Here's a great set of frequently-asked fitness questions (along with their answers) from female fitness guru Dennis Austin. Few trainers know as much as she does about helping women burn fat and tone up quickly. (Note: Be sure to check out Denise's new online weight loss program when you get a chance.)

Fitness FAQ's with Denise Austin

No matter how different women's bodies are, they all seem to have the same concerns about diet and fitness. Here's how fitness diva Denise Austin responds to some of the most common questions:

Q: How often should I do cardio workouts?

A: If you're doing easy cardio, do it every day. But if you're doing hard cardio, like jogging or kickboxing, try to do it at least four days a week. Personally, I do cardio five days a week, but I change my workouts. Some days I run, others I do kickboxing, sometimes I walk, and sometimes I bike. That way, I'm able to work different muscles.

Q: Is working out once a day in the morning a good routine?

A: Yes, it is. But if you want to jump-start your metabolism twice during the day, try a 10-minute walk or toning routine in the afternoon or early evening. Try to move often throughout the day -- this will continuously burn calories.

Q: What's the best way to tighten up my tummy?

A: To really target your abs, it's a three-prong attack. First, a low fat diet is key. Try my book for a well-balanced eating plan of 1500 calories per day of good food. Remember, no skipping meals! Secondly, cardio workouts, four or five times per week are important for fat burning. Thirdly, you MUST do muscle-toning exercises, like sit-ups, leg lifts, and Pilates-type exercises for your tummy.

Q: Is it true that abdominal exercises are not an effective way to burn calories?

A: No, that's not true. All exercise burns calories. Plus, it helps tone muscles and keeps your metabolism elevated. But you have to do the ab exercises correctly. One of my favorite tapes is called the Hit the Spot Abs Workout. Use this tape four days per week -- the results could be fabulous!

Q: How long should my cardio sessions last?

A: Thirty or forty minutes per session is the perfect amount of time to burn fat and tone muscle. Finish it off with some good stretching for flexibility. That's what I do five days a week!

Q: I have a very slow metabolism that prevents me from losing weight. How can I get around this?

A: In order to change your metabolism, you need to change your routine. Try not to eat late at night, and eat well-balanced meals throughout the day -- three to four small meals per day. And as often as you can, get out of the chair! The more you stand, the more calories you burn. Next time you're on the phone, walk around! It makes a difference.

Q: How can I tone my thighs?

A: Hips, thighs and buttocks are the spots where women gain fat the fastest. We'll always have to make extra effort to tone these areas! Walking fast is a way to slim your thighs, and doing leg exercises on a mat or carpet for 10 minutes a day, would really help.

Q: I work out four times a week for 20 minutes and lift weight for about 10 minutes. Is this enough?

A: Yes, it's enough to maintain fitness, but if you'd like to lose more weight or get in fantastic shape, you could complement it with more cardio, like walking, jogging or cycling. But what you're doing is the minimum daily requirement.

Q: Are the exercise machines in the gym as beneficial as running outside or doing aerobics?

A: Everything works! It's a great idea to vary your workouts during the course of the week. I, personally, think that mixing and matching, doing aerobics two days a week and using the machines for two days, makes for a great, well-balanced week. Variation also decreases the chance of injury. My book, Lose Those Last 10 Pounds, has five different workouts for five days of the week. That kind of variety will give you strength training, cardio and flexibility. All three are important!

Q: Denise, how do you stave off hunger pangs when they hit?

A: I always have lots of water with a slice of lemon or citrus through the day; that helps a little bit.

Q: Is splurging once in awhile okay, or are all treats a no-no?

A: Yes, everything in moderation! I eat well 80 percent of the time, then 20 percent of the time I eat junk and snacks. Or, you can give yourself the weekend to enjoy your favorite foods, and make sure to eat really well during the week.

Q: I love snacking. What are some of your favorite healthy choices when you get the munchies?

A: I love snacks too, and I try to stick to yogurt, soy peanuts and almonds. They're healthier and more nutrient dense than junk food.

Q: I'm pregnant. Is it still okay to exercise?

A: Yes! One of the best forms of exercise for expectant mothers is walking -- but check with your doctor first. And remember, pregnancy isn't the time to go on a diet! Walking, though, is definitely a great, safe way to burn fat and improve circulation throughout your pregnancy. I even have a workout video for pregnant women, as well as an exercise book.

Q: I have osteoporosis. What can I do to strengthen my bones?

A: You need to do weight-bearing exercises to strengthen bones as well as muscles. That could be weight training with five-pound weights in each hand or walking or jogging. You should be moving as often as possible to build muscle, but at least two 15-minute sessions per week should be devoted to a workout with weights.

Q: I know most women have the opposite problem -- but I really need to gain weight! This isn't as easy as it sounds. Any suggestions?

A: Start doing some weight training to firm and tone muscles, because muscles weight more than fat, and will give your body a nice, toned shape. You'll have more energy and will feel stronger and more fit.

Q: What is the minimum amount of cardio activity necessary to burn fat?

A: I believe you should do at least 20 minutes to burn fat. I do 30 minutes myself. You need to do this at least four days per week to see true cardio benefits.

Q: Are you a fan of the high protein/low carb diet, or do you believe in a lower-fat, carb-based plan?

A: I'm a believer in balance. I think your diet should be 50 percent carbs (the "good" carbs!), 30 percent protein and 20 percent fat. That's a more balanced way of eating and smarter in the long run. My book includes a 28-day meal plan, put together with top nutritionists who do not believe in high protein diets. And always strive to eat five fruits and veggies a day.

Q: What do you think about protein bars?

A: They're fine, as long as you are also eating well-balanced meals throughout the day too. But they are good protein sources. I also eat egg-white omelets, because the whites have a lot of protein, no fat and only 15 calories!

Q: Denise, can you define "good carbs"?

A: Good carbs are brown rice, grains such as oatmeal, fruits and vegetables, and sweet potatoes. Bad carbs are white bread, cake, cookies, etc.

Q: How much weight can I expect to lose on your plan?

A: My plan is designed to for a weight loss of 10 pounds per month. I've had hundreds of people stick with it for six months and lose 60 pounds! My book teaches you to eat right and work out regularly for a lifetime. It helps you form better habits you can live with for the rest of your life.

Q: I have two children and a full-time job. How can I work in enough time to work out with this crazy schedule?

A: I have two little girls myself, a husband, a home and a full-time career, so I understand where you're coming from. I wake up half an hour before the kids, and get my workout done in the morning. Also, throughout the day, try to "Fidget-cize!" These are exercises you can do anytime, anywhere; I feature 20 of them in my book. For example: Contracting your tummy muscles for ten seconds equals one sit-up. When you're at the grocery store, squeeze your buttocks. While you're standing in the kitchen, do leg lifts. Turn idle time into exercise time -- it works! Your muscles won't know whether you're in a fancy gym or the kitchen, so tone up anywhere!

Q: Is it safe to lose the 10 pounds per month that your plan promises?

A: Ten pounds per month breaks down to two to two-and-a-half pounds per week. That's a healthy way to lose weight, because you're losing one pound per week simply by exercising. You're not starving yourself. My plan is 100 percent natural and safe!

Q: I just started a weight-lifting program, three times per week. How long will it take for me to see results?

A: It'll be three to six weeks before you'll see results, but you'll start to feel toned and stronger in just a month. Keep it up! It sounds like a great routine. There's no better way to change your shape than with strength training.

Q: Are you planning on doing a book or video series geared towards children? My two children would love it!

A: Yes, I'd love to. I have young daughters myself, and am aware of the need to get kids exercising more. That'll be my next project!

Q: When lifting weights, is it better to move the muscle slowly or quickly?

A: Slower is better; a controlled motion prevents injury to your joints. If you do things quickly, jerkily, there's more of a chance of injury. Variety is good though. Some days, I do things more quickly but never jerkily and always using a smooth movement. If you choose to do this, you may need lighter weights.

Q: What do you think about swimming to get your cardio workout?

A: I love swimming. It gives you longer, leaner muscles and is especially great if you have knee problems, back problems or arthritis. Moving your muscles is important for circulation, and in the water it's non-impact, but you're still conditioning your heart. Summer's here, and swimming is a great way to get in shape! The only drawback to it is that swimming isn't a weight-bearing exercise. So, for those of you with osteoporosis, swimming is fine, but you should couple it with weight training or walking to build bone calcium.

Q: Do the recipes in your book use easy-to-find ingredients? I'm a working mom too, and I just don't have time to go to five different stores looking for ingredients or to cook for an hour each night.

A: You bet! All my recipes (and there are over 75!) are finished meals in less than 30 minutes. If it's not easy, I don't do it! But they're healthy and tasty too.

Q: The backs of my arms are so flabby! How can I firm up this area?

A: Triceps toners! You can do three different exercises for this underused muscle. Try a triceps dip: Place your palms at the edge of a chair -- one without wheels -- and lift your rear off the chair. Bend your elbows, and then press them straight up. Do 10 of these per day. Check out my weight-training video for many more!

Q: Denise, how important is stretching before and after a workout?

A: Stretching is very important, especially as we age. It keeps your back healthy, and it decreases the chance of injury and soreness. I'm a big believer in it!

Q: What's the best time of the day to exercise?

A: Honestly, the best time is what best fits your schedule. Physiologically, there's no "perfect" time. I like to exercise in the morning, because then I don't have to worry about squeezing it in later. Exercising aerobically before bed might keep you up longer than you'd like, so toning, yoga and stretching are good to do at night. They're more soothing and toning and less high-energy.

Source: iVillage.com

The Great Protein Debate: Casein vs. Whey

Here's a nice article about the differences between whey protein and casein:

You know your body needs protein for recovery, growth, and optimum performance. So you head for your local health-food store to buy a protein supplement...seems like an easy task, right? Once in the store, though, you're confronted by shelves of weight gainers, meal-replacement powders, and a host of protein sources like soy, casein, and whey. So how do you make the right decision for the most scientifically credible, cost-effective protein source?

Whey has been shown time and time again to be second to none when it comes to improving recovery, immune function, and athletic performance. You've heard that before, I'm sure. So why are we still talking about whey? Is there anything new to add? Well, yes. You see, over recent months, there has been a wealth of new information about the beneficial effects of whey and protein in general, as well as newly released data that indicates a better method to optimize its use.

1 | Optimal Performance and Protein Intake

Long gone are the caveman views that it's only the strength and bodybuilding community interested in supplementing their protein intake. Protein is now recognized as an important food source for every active exerciser; unfortunately, many nutritional advisors are still behind the times.

This appears to be due to their difficulty making a distinction between dietary needs to offset nutritional deficiency vs. dietary needs to enhance performance. These two goals require two very different approaches. What many nutritionists and dieticians fail to realize is that when advising athletes on protein intake, a clinical deficiency in consumption might lead to a loss in muscle mass and recovery; however, correction of that deficiency will not necessarily lead to optimal performance.

The way I see it, every athlete we work with wants one thing from supplementation "Maximization of Performance," and every exerciser seeks to "improve body composition." So will going above the recommended intake for deficiency prevention increase your recovery, adaptation, and most importantly, your performance?

Read more: The Great Protein Debate

New study explodes myth about vegetarian diet

Transition to heart-healthy plant-based diet easily achieved

WASHINGTON — In a new study appearing in the summer 2004 issue of the Journal of Cardiopulmonary Rehabilitation, Neal D. Barnard, M.D., and his colleagues show that patients easily transition from a standard omnivorous diet to a low-fat, vegetarian diet that helps people lose weight, lower blood pressure, and otherwise improve their health. Many doctors are aware that a low-fat vegetarian diet can reverse heart disease and provide other benefits; however, they mistakenly think that patients will not make the transition. Now, there are at least four studies published in scientific journals showing that patients can and do adapt to a "strict" diet that dramatically improves their health. The new paper is titled, "Acceptability of a low-fat, vegan diet compares favorably to a Step II diet in a randomized, controlled trial."

"For people battling overweight and heart disease, a vegetarian diet can be a life-saving prescription," says Neal D. Barnard, M. D., lead author of the article and president of Physicians Committee for Responsible Medicine. "This new study shows that patients transition smoothly to a plant-based diet that allows them to eat to satiety and yet still lose weight. Patients are willing to make major changes in their eating patterns because they get major results such as lower cholesterol and reduced hypertension."

The study group was composed of well-educated, postmenopausal, overweight women. They were divided into two groups: one was assigned to the low-fat vegetarian diet, and the other group followed a control diet. In addition to losing significantly more weight, 89 percent of the women assigned to the low-fat vegetarian diet said they were feeling mostly or completely used to the diet at 14 weeks and 86 percent said they could continue with the vegetarian diet at least most of the time in the future.

A study published recently in the Journal of the American Medical Association showed that a vegetarian diet emphasizing almonds, soy, and other healthful foods was essentially as effective at lowering cholesterol as a statin drug (Jenkins et al 2003; 290:502-510).


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For a copy of the new paper, or an interview with one of the authors, please contact Jeanne S. McVey at 202-686-2210, ext. 316, or jeannem@pcrm.org.

Founded in 1985, the Physicians Committee for Responsible Medicine is a nonprofit health organization that promotes preventive medicine, especially good nutrition. PCRM also conducts clinical research studies, opposes unethical human experimentation, and promotes alternatives to animal research.

New beer fires high-carb shot at Atkins diet

(azcentral.com) - In this ever-expanding world of Atkins followers, leave it to a beer company to provide the voice of reason.

No, not macro brewers such as Budweiser and Coors. They quickly caved to the low-carb trend, either touting their light beers or creating such patronizing brews as Michelob Ultra and Aspen Light (which are more like malt-flavored seltzer water).

The honor goes to Petaluma, Calif.-based brewer Lagunitas and its new XS (extra special) ale. Its label proudly proclaims it is "Guaranteed Fad-Diet Free." The label does not say how many carbs are contained within the 22-ounce bottle because those who buy it will not care. They are among the common-sense folk who know better than to order the salad at fast-food joints or the skinless chicken at a steakhouse.

XS is a decent gimmick ready to cash in on Atkins backlash, and for that alone is worth the (assumed) carb splurge just to make a statement. Fortunately, there is a good beer behind the gimmick.

Read more...

The SAT Diet

(PRNewswire) - Starting on a balanced diet right now can contribute to alertness and high performance results on the SAT and other important tests

LAWRENCEVILLE, N.J., July 27 /PRNewswire-FirstCall/ -- An apple a day can help keep the low scores away. Thomson Peterson's, a leader in helping students with all aspects of the transition from high school to college, including test preparation, college search and financial aid, offers tips based on expert research to guide students onto a healthy path to improve test-taking performance.

With the new SAT debuting in March 2005 and the introduction of the essay as part of the new test, being in the best mental condition is imperative. A healthy diet should begin immediately to ensure the greatest impact on SAT scores.

"It is to a student's benefit to keep himself or herself in great mental and physical shape, as a healthy body equals a healthy mind," said Ruth Roth, author of Nutrition and Diet Therapy, published by Thomson Delmar Learning. "However, it is important to note that good nutrition can't begin just the day before the test. It must be an ongoing effort to have the greatest effect."

The following tips from Peterson's Test Lab -- created to study how external factors (i.e. diet, environment, exercise, etc.) can affect a student's performance on the SAT and other high stakes tests -- will provide a good starting point for the SAT diet.

Ongoing Diet Tips:

* Vitamin B6 will help the body release glucose from glycogen and a
consistent blood glucose level is essential to maintain the highest
level of brain function. B6 is widely available in food such as
fortified breakfast cereals, bananas, peanut butter, pork and chicken.

* Drink at least one glass of (skim) milk a day to not only build strong
bones but also to help with muscle function needed to keep your pencil
within the tiny circles on the scoring sheets.

* Folate is needed for the production of red blood cells that carry
oxygen to the brain and prevent mental confusion. Strawberries are an
excellent source of folate.

* Vitamin C has been shown to help the body cope with stressful
situations by contributing to the biosynthesis of amino acids such as
carnitine and the catecholamines which regulate the nervous system.
Orange juice, tomatoes, broccoli and green peppers are all great
sources.

* To help maintain concentration all morning, have a snack, such as
fruit, 3-4 hours after breakfast to prevent blood glucose levels from
dropping.

Night Before and Morning of the test:

* The night before the test, eat a dinner of pasta with red meat sauce,
mixed green salad with two tablespoons salad dressing, bread stick and
for dessert, fresh fruit with sorbet.

* Even though high school students are not old enough to legally drink -
alcohol is a big "NO" when it comes to test-taking. Alcohol will
interfere with sleep, leading to impaired thought processes the
following day. So lay off the beer!

* The morning of the test, eat a balanced breakfast such as granola
cereal, eggs, whole-wheat toast with margarine and jelly, orange juice
and milk. Limit fat to 1-2 servings, since high fat has been shown to
negatively impact alertness.

* Avoid excess caffeine and simple carbohydrates such as candy, sugar,
regular soft drinks, pastries, cake and sugar glazed donuts. These can
play havoc with concentration and alertness.

* Finally, if you feel your blood sugar dropping (hunger, shakes,
sweating and lost concentration) during the test, then eat the piece of
hard candy you keep in your pocket.


"The reality is that no one food or nutrient can supply all your needs, make you smarter and enhance your memory," said Gregg Driben, president of Peterson's Test Lab, a new research lab dedicated to modifying lifestyle factors which can create better test takers. "However, in addition to preparing academically, these diet tips will ensure your body and mind are in top condition, enabling you to do your absolute best on the SAT."

If you are interested in learning more about Peterson's Test Lab's diet tips to help students on the new SAT, and speaking with Gregg Driben and/or Ruth Roth, author of Nutrition and Diet Therapy, 8th edition, published by Thomson Delmar Learning, please contact Gabrielle Zucker at 212-367-6861 or via email at Gabrielle.Zucker@eurorscg.com.

15 foods that boost metabolism

(Men's Health) - The shortcut to losing weight? Fast food. Not the bad kind, but rather, edible amphetamines — foods that act like speed for the fat-melting motor known as our metabolism. Eat these foods and you're guaranteed to burn more calories... just by sitting there and listening to yourself digest. Only one catch: Like any good buzz, this boost is temporary. "The only way to alter your resting metabolism permanently is to gain or lose weight, or to build extra muscle," says Janet Walberg-Rankin, Ph.D., a professor of exercise physiology at Virginia Tech. But look at it this way: If you have a few of these supercharged snacks and drinks throughout the day, for enough days, you will lose weight. And that's if you're doing nothing. Imagine if you were to stop listening to your stomach serenading you and actually begin exercising, too? The blubber-busting possibilities are endless. So grab a fork; it's time to add fuel to the fire.

Metabolism Booster Pack #1: Milk, Whole-Grain Cereal, and Oatmeal

Secret Ingredients: Calcium, complex carbohydrates, and fiber

How they work: Complex carbohydrates and fiber pump up metabolism by keeping insulin levels low after you eat. That's good, because spikes in the production of insulin send a signal to the body that it's time to start storing fat. And in order to stockpile fat, your body has to slow down your metabolism, causing you to burn fewer calories, says Margaret McNurlan, Ph.D., a professor of nutrition and medicine at the State University of New York at Stony Brook. Since oatmeal breaks down slowly in the stomach, it causes less of a spike in insulin levels than foods like bagels, she says.

Besides helping to keep insulin production down, eating breakfast can also help stoke your daily calorie burn. When the U.S. Navy studied the metabolisms and eating habits of a group of its personnel, it found that eating breakfast helped raise the men's metabolisms by as much as 10 percent. "By skipping meals, you slow down your metabolism and prime your body to store fat," says McNurlan.

The calcium in milk is a metabolic trigger as well. A University of Tennessee study found that dieters who consumed between 1,200 and 1,300 milligrams (mg) of calcium a day lost nearly twice as much weight as dieters getting less calcium.

Metabolism Booster Pack #2: Jalapeno, Habanero, and Cayenne Peppers

Secret Ingredient: Capsaicin — the chemical in peppers that gives them their bite

How it works: By speeding up your heart rate. A study from the late '80s found that eating a single spicy meal can boost your metabolism by up to 25 percent, with the spike in calorie burning lasting for up to 3 hours after you finish eating. More recently, a study from Laval University in Quebec found that men who consumed coffee plus red pepper-packed snacks and meals were able to burn nearly 1,000 more calories a day than a control group.

Small snacks can also help keep your body from running out of fuel — preventing those 3 p.m. office blahs. "When you restrict the number of calories your body has for fuel, your metabolic rate can drop temporarily," says Susan Roberts, Ph.D., chief of the energy-metabolism laboratory at Tufts University in Boston. That makes it easier to pack on the pounds and harder to burn them off again.

Metabolism Booster Pack #3: Green Tea and Coffee

Secret Ingredients: Caffeine and a chemical in the tea called EGCG

How they work: Caffeine helps speed up your heart rate. The faster your heart beats, the more calories you burn. EGCG works in a similar way, but instead of revving up your heart, it causes your brain and nervous system to run more quickly — again helping you burn more calories.

In studies, researchers found that a combination of caffeine and a 90-mg dose of EGCG taken three times a day can help you burn an extra 80 calories a day. And that's just when your body's at rest. A study conducted by the Canadian government found that soldiers who consumed caffeine in the 12 hours prior to a physical-fitness test not only were able to work out longer before becoming exhausted, but also consumed more oxygen while working out. The body's oxygen requirements are directly related to the speed of — guess what — your metabolism, so the more oxygen you use, the more calories you burn during your workout.

Metabolism Booster Pack #4: Lean Beef, Pork, Chicken, and Turkey

Secret Ingredient: Protein

How it works: It takes more energy for your body to digest the protein in meat than it does for it to digest carbohydrates or fat, according to Doug Kalman, R.D., director of nutrition at Miami Research Associates, a nationally recognized pharmaceutical-research facility. "That means that the more protein you eat, the harder your body has to work to digest it, and the more calories you'll burn in the process," he says.

When researchers at Arizona State University compared the benefits of a high-protein diet with those of a high-carbohydrate diet, they found that people who ate a high-protein diet burned more than twice as many calories in the hours following their meal as those eating carbs. Even better, researchers in Denmark found that men who substituted protein for 20 percent of the carbs in their diets were able to boost their metabolisms, increasing the number of calories they burned each day by up to 5 percent.

Metabolism Booster Pack #5: Salmon, Tuna, and Sardines

Secret Ingredient: Omega-3 fatty acids

How they work: By altering levels of a hormone called leptin in your body. Several recent studies suggest that leptin directly influences your metabolism, determining whether you burn calories or store them as fat.

Researchers at the University of Wisconsin found that mice with low leptin levels have faster metabolisms and are able to burn fat more quickly than animals with higher leptin levels. The best way to lower your leptin? Eat fish.

Mayo Clinic researchers studying the diets of two African tribes — one of which frequently ate fish and one of which didn't-found that fish eaters had leptin levels nearly five times lower than the levels found in tribes that primarily ate vegetables.

The good news, if you don't like fish: Fish-oil supplements may work just as well as the stuff with scales. French researchers found that men who replaced 6 grams of fat in their diets with 6 grams of fish oil were able to boost their metabolisms and lose an average of 2 pounds in just 12 weeks.

Should You Avoid Aspartame?

Recent findings show that sugar-free 'diet' soft drinks can actually make you gain as much (or even more) weight as normal high-sugar soft drinks. When you add this new information to the scary stories surrounding the artificial sweetener aspartame, it becomes obvious that we should all probably avoid anything flavored with Nutrasweet, Equal, etc.

Here's a new post on the subject from one of the Web's best health blogs...

Dr. Mercola's Health Blog: Horrors of Aspartame Revealed in Documentary

Great Quote of the Day

"There is no comparison between that which is lost by not succeeding and that which is lost by not trying."

– Francis Bacon

Get Flat Abs in 8 Steps

(eDiets.com) - How does one get ripped abs? Is there a human being on the planet who doesn't want to know the answer to this question? I see articles all the time that discuss abdominal exercises; infomercials that make false promises about a machine that will give you abs to die for and ten thousand other diet aids and gadgets that never tell you the truth!

I'm going to lay out the truth for you in this article. You may not like the answer and there will be work to do on your part, but I will provide the basic formula to achieve the look you've always thought was reserved for other people.

Here then is my eight point plan to get ripped abs:

1. NUTRITION -- This is the most important component to achieve ripped abs. Nothing is more important than food! First, you will need to control blood sugar levels in order to lose body fat. This is best accomplished by consuming five to seven meals per day. Don’t mistake the definition of a meal for a six-course extravaganza. A meal might be egg whites and oatmeal with some blueberries in it; chicken with a cup of brown rice and a large salad with some oil and vinegar; an apple with a scoop of protein powder; cottage cheese with some fruit, etc.

Get the picture? I’m referring to them as meals, but they’re actually feedings. Each of the meals is comprised of protein, carbohydrate and a little fat. In some cases, the fat is built into the protein. In other cases it’s added to the meal.

2. RATIOS -- It’s unlikely that you’ll get ripped abs from consuming 80 percent of your calories from carbohydrates. What I have found to work most efficiently is anywhere from 40-50 percent carbohydrates, 30-40 percent protein and 20-30 percent monounsaturated fat. There are exceptions to every rule; however, I’ve found these ratios to be most efficient in attaining the much desired ripped abs.

3. TIMING -- I realize five to seven feedings sounds like a lot, but you must keep in mind that the body is always seeking to store body fat. It (the body) doesn’t care if you want to lose fat. In fact, your body would prefer to keep fat in order to accomplish its number one goal of keeping you alive in case of a future famine or drought.

Always consider the body from the inside out and not the other way around. In order to control blood sugar, eat every two to three hours throughout the day. Again, when using the most effective nutrient ratios this helps to control blood sugar, which in turn assists in body fat loss.

4. CALORIES -- I've received emails from people telling me that they do all of the above but they still can’t lose body fat in order to see those abs. In every case, they are still consuming too many calories. It doesn’t matter how healthy your nutrition program is if you’re eating too much!

It’s important that you find maintenance calories first. Maintenance represents the amount of food you consume without any change in your weight. This will take some experimentation and some effort. You’ll also need to document your foods: total calories as well as grams of protein, carbohydrate and fats.

Sounds like a lot of work? Yes, it is! However, only a few weeks of work and then you never have to do it again, because you’ll have your personal formula for success.

5. SLIGHT CALORIC DEFICIT -- After you have found maintenance; simply reduce your calories by 200. That’s it! Our goal is to have you eating as much as possible and still losing fat and retaining muscle. I don’t want you eating as little as possible (thereby slowing the metabolism and losing valuable muscle tissue).

The first week you may lose 4-6 pounds of water, but after the first week you should only lose about 1.5 pounds per week. Remember, we are trying to preserve muscle and make your body a metabolic inferno! If you are not losing up to 1.5 pounds per week (it will fluctuate week to week but should not exceed 1.5), then reduce calories by another 100. Then, monitor your progress after one week. You’ll probably be right on track.

6. CONSISTENCY -- You’ll need to be on this nutrition program six days a week with one day being somewhat of a "cheat" day. Unlike many, I’m not a big fan of the "cheat" day. I find that people tend to use it as an excuse to gorge themselves.

So, on Sunday for example, you’re allowed to have some pizza, a bit of ice cream, etc. But nothing extreme! When you pig out, blood sugar levels can be elevated for seven hours or more. This will absolutely halt your body fat loss and actually backfire.

7. WEIGHT TRAIN -- At this point you should be aware of the importance of resistance training. No need to be in the gym every day! Just three to four intense workout sessions lasting no more than 45 minutes to an hour will do the trick. Remember, for every pound of muscle on your body, you’ll burn 30-50 additional calories per day.

Part of this program will include abdominal exercises to strengthen and build the abs so that when you achieve your low body fat level, your abs will be visible. Speaking of body fat, in order to achieve ripped abs, a man will need to get to about 8 percent body fat and a female to about 15 percent.

8. CARDIOVASCULAR EXERCISE -- Perform four to five days per week of moderate cardio exercise for approximately 30 minutes. You can also make two of the days a higher intensity level to accelerate fat loss, but only if you reach a sticking point. Don’t forget our goal of preserving muscle and losing fat as efficiently as possible