Fat Burning Food For Thought

Great article on how eating the right food - at the right time - promotes fat burning and natural, healthy weight loss...

From eFitness.com:

By Raphael Calzadilla, BA, CPT, ACE

There are several factors to understand in losing body fat through intelligent nutrition. These factors will assist you in creating a strategy for success. I will not venture too deep into science, but just enough to provide you ammunition. Instead, I will focus more on a real life specific strategy you can implement. One that’s easy to manipulate.

1. COMBINE PROTEIN AND CARBOHYDRATE AT YOUR MEALS

You may have heard of the glycemic index. It's simply a scale that ranks carbohydrate sources according to the simplicity or complexity of its sugar, starch and fiber content. Foods high on the glycemic index are made up of primarily glucose, the smallest sugar molecule possible. These foods, when consumed in excess, raise blood sugar levels and require the pancreas to secrete excess insulin to reduce the blood sugar levels. When excess insulin is consistently produced, we get fat!

Foods high on the glycemic index are white bread, cereals, baked potatoes, white rice, pasta, etc. I'm not suggesting that you eliminate these foods. I'm merely proposing that you consume them in moderation and in proper balance with good sources of protein.

Foods low on the glycemic index are fruits, vegetables, oatmeal, skim milk etc. I recommend that you get a list of high and low glycemic foods for your personal meal planning. So, how do we continue to eat these foods but lose fat? One of the great things about lean protein sources is they not only assist in building muscle but also slow the entry rate of carbohydrates into the blood stream.

If you consume a large pasta meal, you will most likely spike your blood sugar levels. However, if you slightly reduce the pasta amount and add some lean protein such as baked chicken breast, you actually create a more balanced blood sugar level.

Another example: two cups of rice will have a very different affect on your blood sugar level compared to one cup of rice combined with four ounces of turkey. A bowl of cereal will have a very different affect on your blood sugar levels compared to one cup of cereal with some egg whites on the side. don't forget this vital point; if you control blood sugar, you control body fat.

2. MEAL SPACING

Now that you know how important combining your meals is, let’s take a look at when to eat these meals. If we want to control our blood sugar levels to lose fat, it’s important that the meals be not only balanced, but somewhat small. These meals should be spaced every three hours for tight insulin control.

Ever see someone go on very low calories and not lose body fat? Internally, the body is only concerned with survival. All it wants to do is keep you alive! If your body senses it's not getting enough calories, it will hold onto fat to make sure you survive what it perceives as a famine. By the same token, if you consume too many calories, the body will hold onto fat to protect you when that perceived famine takes place. It senses you are storing for the winter, and it is more than happy to oblige by putting on the fat!

If you want to make sure you are not on either end of this spectrum and more in a fat burning mode, how do you do it? Control blood sugar levels! Take in three small meals and three snacks spread every 2-3 hours. Do I sound like a broken record with the blood sugar theme? Excellent! Now, you know how important it is.

A sample meal schedule may look something like this:

6:30 Breakfast
9:30 Snack
12:30 Lunch
3:30 Snack
6:00 Dinner
9:00 Small Snack

3. CONSUME SOME MONOUNSATURATED FAT

One of the big myths in this society is that fat makes you fat. The truth is, too much of any nutrient can make you fat. In fact, there are some essential fatty acids that are the building blocks for specific hormones that control how much body fat you can gain or lose. Your body needs unsaturated fats to create these hormones! People who start consuming 20-30 percent of their calories from monounsaturated fat can actually burn more body fat than if they consumed a lesser fat percentage!

Monounsaturated fat is excellent for the immune system, cells and many bodily functions. A small amount of monounsaturated fat such as olive oil, natural peanut butter, unsalted almonds, avocados or flax oil will help keep you full until your next meal. Saturated fats, on the other hand, can lead to heart disease and increased body fat. Sources of saturated fat are bacon, fried food, butter, etc.

4. EAT THE FOODS YOU ENJOY

Use the points I've outlined above and simply eat the foods you enjoy. If you enjoy eating fried chicken and French fries every day, there’s not a lot I can do to help you lose fat. However, if you enjoy a variety of healthy foods, such as whole grain bread, pasta, rice, potatoes, chicken, tuna, turkey, cereal, peanut butter, olive oil fruits and vegetables, then you can construct a healthy and realistic program that works for you.

Don't like to pack a lunch? No problem, get yourself a turkey sandwich on rye with lettuce, tomato and mustard. Another example is a chicken sandwich on a small roll with a piece of fruit on the side. Use your imagination! Can't think of a good snack? Why not try some yogurt with a handful of almonds mixed in? The possibilities are endless, but you must plan. Once you understand the system, you will be losing body fat at a consistent pace.

Don't be one of those people who always struggle with fat loss and is always frustrated with their body. It’s not all that hard to implement and once you design a good nutritional program, you're on your way to increased body fat loss.

Learn more at eFitness.com...


-----------------
Related resources:

Glycemic Index
Good Carbs Guide

Study: Stress May Promote Aging of Cells

A new study helps to explain how chronic stress can lead to premature aging...

From the PNAS:

Chronic psychological stress is associated with accelerated shortening of the caps, called telomeres, on the ends of chromosomes in white blood cells -- and thus hasten their demise -- according to a report in the Proceedings of the National Academy of Sciences.

Telomeres promote chromosome stability, Dr. Elissa S. Epel at the University of California, San Francisco, and her colleagues explain. Telomeres shorten with each replication of the cell, and cells cease dividing when telomeres shorten sufficiently.

The team investigated the theory that psychological stress affects telomere shortening and thereby contributes to accelerated aging.

Their study included 39 healthy, premenopausal women who were primary caregivers for a child with a chronic illness, and 19 age-matched mothers of healthy children who served as a comparison "control" group.

Stress was measured with a standardized questionnaire, and telomere length was measured in participants' blood samples.

Within the caregiving group, the longer that a woman had been a caregiver, the shorter was the length of telomeres.

In the 14 women with the highest stress scores, telomeres averaged 3,110 units in length; the 14 with the lowest stress had telomeres that averaged 3,660 units.

In adults, telomeres shorten by an average of 31 to 63 units per year, so the scientists estimate that the 550-unit shortening in the high-stress group translates to 9 to 17 additional years of aging.

These findings may have implications for human health, co-author Dr. Elizabeth H. Blackburn, also at UCSF, told Reuters Health, since telomere shortening is associated with premature death from cardiovascular disease and infections.

While the number of years that mothers had been a caregiver did matter, "not all caregivers fell into the high-stress group," she added. "This points to the importance of trying to use stress reduction interventions as much as possible."

Fitness Pro's Top 10 Tips

From eDiets.com:

By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro

In this fast-moving society, don’t we just love quick fitness tips? I know I do. So I’m cutting right to the chase and providing you my 10 top favorite fitness tips. You may see some tips about diet as well, but if you’ve read my articles in the past, you know I always mention that a successful workout and diet go hand-in-hand in order to achieve the best possible body.

Let’s get right to it!

Fitness Tip #1

Exercise alone will not provide the results you seek, nor will diet alone. Efficient exercise and an intelligently designed food plan that is realistic based on your lifestyle, is the solution to body fat loss, tightening muscles and increasing energy. One separated from the other will produce less than optimal results.

Fitness Tip #2

You know how there’s a food pyramid? If your goal is fat loss, you should think of your fitness routine as a pyramid too. The foundation is cardio exercise, at least 30 minutes each day (four to five days per week). On top of that? Stretching, to maintain your flexibility and reduce stress. At the top of the pyramid? Strength training, at least twice a week, and don’t forget, proper amounts of rest which surrounds the entire pyramid.

Fitness Tip #3

Weight training is essential to burn body fat. For every pound of muscle you gain, your body burns 30-50 additional calories per day. If you gain five pounds of muscle, you’ll be burning up to 250 additional calories per day. The cumulative effect is significant -- that’s about 84,000 calories over the course of one year. Most people are afraid of bulking up from weight training, but bulk is merely fat on top of muscle, so as you lose the fat, you’ll look lean and tight from your weight training -- not bulky. Weight training also combats osteoporosis and is the shapely/sexy woman’s best kept secret.

Fitness Tip #4

Whoever said exercise has to be complete drudgery? Find an activity you really enjoy and one that’s fun. For example, if you don’t enjoy traditional cardiovascular exercise, invest in an upbeat dance video tape, or take a belly dancing or archery class, for example. Think about what you consider fun and then just do it.

Fitness Tip #5

Concentrate on doing your very best in the time you allot for your workout. Exercise is a tool to get you the things you want. To make you stronger, leaner, healthier or more nimble doing things that you enjoy. It will allow you to play your sport, dance with friends, play with your grandchildren and accomplish your daily activities faster and easier.

Fitness Tip #6

Perform a realistic exercise program based on your lifestyle. Consistency is more important than total volume. Working out two to three days per week with consistency will produce more results than haphazard workouts such as five days one week, one day the following week, etc.

Fitness Tip #7

Having trouble getting motivated to exercise? Write down a 30-day fitness goal and keep it to no more than two to three goals. Also, make it quantifiable and realistic. For example, "I will work out two days per week every week for the next 30 days and I will perform 30 minutes of power walking for my workout each session with a goal of losing two pounds." At the end of the 30 days, you’ll feel a sense of accomplishment because your goals were short-term, realistic and measurable. This natural progression will propel you to add a third day of exercise and dramatically increase your motivation and self-esteem. Remember to coax motivation and fitness -- not force it.

Fitness Tip #8

Ever hear of the expression "cardio queen?" It refers to someone who performs two hours of cardio per day. This person mistakenly assumes that this is the most efficient method to lose fat. In fact, it’s the most efficient method to lose fat and muscle! By the time you get to your weight goal, it makes you look soft with absolutely no firmness to your muscles. Always perform resistance training and cardio as part of your overall fitness program and don’t go over 50-60 minutes of cardio.

Fitness Tip #9

It doesn’t have to be overly rigid, but I highly recommend some sort of structured eating plan Monday through Friday. You can take some liberties on the weekend, but if you have a plan and know what you’ll be eating for each meal and snack, you’re less likely to reach for munchies at night. This may involve some meal preparation and planning, but I find it to be extremely effective in losing fat.

Fitness Tip #10

The key to losing body fat is controlling blood sugar and insulin levels. The best way to control blood sugar through your diet is to eat three small meals and two to three small snacks spread every two to three hours. This sends a signal to your body that there is plenty of food and that stored body fat and excess water can be released. Combine protein and carbohydrates at each meal and snack with some good monounsaturated fat and don’t let any meal go above 300 calories. In some cases the calories will need to be higher or lower depending on activity, height, etc.

There you have it. My top 10 favorite fitness tips that will hopefully put you on the road to better health and fitness.

Get more great fitness tips at eDiets.com...

How to eat more fruits and veggies

Few foods are as healthy as fruits and vegetables. Ounce for ounce they contain more beneficial nutrients - including fiber, vitamins, minerals, enzymes, and phytochemicals - than any other type of food! Yet many people have a hard time getting the recommended 5-10 servings per day of these great foods. Here are some practical tips for anyone who need to "bump up" their fruit and veggie intake...

From LifeScript.com:

5-A-Day Quick Tips

It’s no secret that fruits and vegetables are nutritious and healthy, so why don't people get enough to fulfill their daily dietary needs? Time and convenience top the list of why we don't eat enough of these amazing foods, but we have the 10 keys that will get the recommended 5-A-Day fruits and vegetables into your diet – without any strain on you!

1. Size Matters

When you're trying to be 5-A-Day savvy, the first thing you need to know is how much a serving size of fruit and veggies actually is! One serving of vegetables is equal to 1 cup of raw leafy veggies; ½ cup cooked or chopped raw vegetables; or 3/4 cup of vegetable juice. One serving of fruit is equal to 1 medium whole fruit; 1/2 cup chopped, cooked, or canned fruit; 1/2 cup of dried fruit or 3/4 cup fruit juice.

So, what does a cup of fruit looks like visually? Use these 3 quick references to eyeball a serving of fruit

* 1/2 cup = 1 fist
* 1 cup = 1 baseball
* 1 medium fruit = 1 tennis ball

2. Individual Needs

A petite, inactive woman and a body-building man have very different nutritional needs, and therefore require different intakes of fruits and vegetables to maintain optimum health. For every 600 extra kcals that you eat over the 1,600 kcals/day minimum, you need to add one extra fruit and one extra veggie. Use this simple guide to figure out if you need more than 5-A-Day to satisfy your body’s needs:

* Kids, inactive women, and elderly who eat roughly 1,600 kcals/day need to aim for 3 veggies and 2 fruits daily.
* Teenage girls, active women & men who eat about 2,200 kcals/day need to aim for 4 veggies and 3 fruits daily.
* Teenage boys, active men, and extremely active women who eat about 2,800 kcals/day need to aim for 5 veggies and 4 fruits daily.

3. Starting your day

Besides being the best time to rev up your metabolism for the day ahead, breakfast is also a great time to get a head start on your 5-A-Day goals! Orange juice and other 100% real fruit and vegetable juices, such as low-sodium V-8 juice, will supply 1 serving of fruit or veggies. Plus, drinking calcium-fortified orange juice is the tangiest way to get your daily calcium requirements started. Try adding fresh fruits or berries to hot or cold cereal, home-made muffins, or whole-grain pancakes for an easy and tasty way to eat more fruits.

4. Lunch-it-up

Lunch is the perfect time to feast on a veggie-packed salad, especially in place of chips, fries or other low-nutrient foods. One cup of dark green leafy lettuce (preferably not ice-berg) equals 1 serving of veggies, plus adding a variety of toppings, such as tomatoes, cucumbers, zucchini, carrots, sprouts, snow peas, and anything else that sounds good will add another full servings of veggies. You can also top sandwiches with crunchy vegetables, or supplement your salad with hot soup, which not only warms you “heart and soul” but also can supply up to 2 servings of veggies in just one bowl.

5. Snack-time

Bring whole fruit or cut-up fruits and veggies for lunchtime snacks. This is easy to do day after day if you keep cut fruits and veggies in the fridge and dried fruit in baggies for grab-and-go lunches. Plan to eat at least one type of fruit or veggie for your "after lunch and before dinner" snack, which will satisfy your afternoon hunger, and also give you energy to help you breeze through the afternoon. Apples work great for an afternoon snack, especially with peanut butter to top it off!

6. Do-it-for-Dinner

Dinner is a great time to have cooked veggies and maybe even salad, especially if you missed one for lunch. Cut up and grill fruits and veggies on skewers for added color and flavor to any BBQ. Add fruit in at dessert time, such as fresh fruit parfaits, fresh berries on angel food cake with low-fat whip, or sugar cookies with frosting and fresh sliced fruit for a dessert both kids and grownups will enjoy! You can put fruit on any dessert!

7. Eating Out

It’s not at all difficult to eat fruit and veggies when you're eating out. You can buy salads and fruit at most fast-food restaurants nowadays, helping to balance out the higher fat, fried options on the menu. Try a garden-burger or Boca-burger for lots of veggies and nutrient-rich soy. Add veggies to your pizza toppings for a healthy alternative to pepperoni, and ask for veggies or fruit in place of fries if your dinner automatically comes with them. If you're at a cocktail party, stay close to the veggie trays and fruit bowls, and if you're going to be drinking, try a virgin Bloody Mary for a tomato-rich drink that packs a lot of Lycopene.

8. Fun treats

Keep kids – and yourself for that matter – interested in fruits and veggies by getting creative. Make fruity smoothies with low-fat yogurt to cool them off on a hot afternoon. Create your own popsicles by pouring 100% fruit juice into popsicle molds, and let the kids help with this one. Keep veggie dips, such as low-fat ranch, and fruit dips, such as low-fat yogurt or light caramel dip, handy to throw in kid’s lunches, or even in your own!

9. Keep it Handy

Always have fresh, washed fruit handy and ready to eat, such as a fruit bowl on the dining table, or cut fruits and veggies in the fridge. Keep dried fruits and canned fruits handy in the pantry, and always have 100% fruit and vegetable juice in the fridge, ready to drink. Buy ready-to-eat prepackaged veggies at your local grocery store that can be popped in the microwave to steam and are ready in just minutes. Also, pre-washed salad mixes can save you a bunch of time and energy if you're in a rush to get dinner on the table.

10. Mix it up!

Don't just eat the same old thing time after time after time! Try different combinations of veggies, such as adding artichoke hearts to salads, or sautéing broccoli along with zucchini, summer squash and red onions for a steaming, tasty addition to your meat and potatoes meal. Try different combinations of fruit, such as strawberries and kiwis with yogurt dip one week, and blackberries and blueberries topped with yogurt and granola the next week. You have the ability to be as creative with these combinations as you wish, making eating fruits and veggies far from boring, and full of excitement!

Learn more at LifeScript.com...

The Best Appetite Suppressant

"What's the best appetite suppressant?" Many people ask me this question on a weekly basis. Some want to know about natural appetite suppressants, some are interested in finding out about herbal and even drug-based appetite suppressants. I tell them all the same thing: If you want to suppress your appetite in a healthy and safe way, stick with 2 proven solutions -- high-fiber foods and pure water. These are the best appetite suppressants around because they're what the human body is designed to consume and process. We are literally 'optimized' to eat lots of high-fiber fruits, vegetables, and whole grains. We also function best when we consume a large amount of pure water.

So, if you want to be less hungry -- and eat less food -- the solution is simple. 20-30 minutes before a meal do one or both of these things:

1. Eat a piece of fruit, some fibrous vegetables, or a small salad (with low-fat dressing and no crutons, bacon bits, etc.).

2. Drink a medium-size glass of water.

You'll be much less hungry and less likely to overeat (or to eat the wrong things). You'll also feel great!

More about why water is one of the best appetite suppressants available...

From eDiets.com:

The BEST appetite suppressant in the world: Learn what it is and how to get enough of it to solve your weight loss woes!

To find out more about this incredible appetite suppressant -- this virtual MIRACLE weight loss aid, you are going to have to do some visualization with me for a moment, OK!?

First off, I would like for you to picture the ickiest, muckiest and smelliest pond that you have ever seen in your life. Picture the gook sitting on the top of the water’s surface, the murky greenish color that attached itself to every nearby vine and tree limb and became slimy and gross. Got a visual in your mind?

Now, picture a beautiful fresh water flowing river. Picture the water flowing over rocks, carrying healthy fish downstream, the sounds of the river -- ah, so refreshing and pure!

Got both of those pictures in your mind? Good!

Which of these two bodies of water would you rather jump into for a swim? Which of them would you rather take a drink of?

I am going to assume that you chose the fresh water river, correct!? That is the correct answer.

Water. It is such an important and integral part of our weight loss journey, yet it is the least discussed and most overlooked. Not anymore!

I had the pleasure of speaking with the renowned Dr. Batmanghelidj (Dr B. for short!), author of Your Body's Many Cries for Water and Water: For Health, For Healing, For Life: You're Not Sick, You're Thirsty! and he really opened my eyes about not only the importance of adequate water consumption, but also as to the reasons WHY we must drink so much of it.

(EDITOR'S NOTE: Dr. Fereydoon Batmanghelidj passed away on November 15. For the past 25 years he devoted his life to researching the health value of water in preventing and treating disease.)

On his website, www.watercure.com, you can find many testimonials about people whose health conditions were virtually improved through the consumption of adequate water. Let’s start with the basics, what is "adequate" when it comes to how much we should consume?

Dr. B told me that you should drink one-half your body weight in fluid ounces of water, therefore for my 150-pound body, I should be consuming 75 ounces of water a day (jeez, and I thought 64 was plenty!). I asked him if there was such a thing as drinking too much water and he said certainly there is, but that would be three to four gallons of water a day and not many people could, or would want to, consume that much, but that you don’t want to drink so much that you feel lightheaded.

I asked him what to tell the person who says they "hate" water. He laughed and said, "Ask them if they hate themselves!" I was confused and asked why that would help. He replied that our bodies are made up of 75 percent water and our brains are 85 percent water, therefore if you hate water, you hate just about everything about yourself. He advises that someone take a look in the mirror, see who he or she is and realize that water nourishes and serves them and they must drink it, no matter what.

It is funny that we take for granted other things that we do just because they are good for us, such as brushing our teeth, bathing, paying taxes, etc., but too often when it comes to our weight we have to be dragged, kicking and screaming, to do that which is good for us.

Dr. B. went on to explain (most of which was way over my head!) that water is the main source of energy for human function and that without water, food has NO value! Water increases the energy content of everything it breaks down (apparently food with no water in it doesn’t give us energy -- like Twinkies?!). And, there is also a way to tell if you are getting enough water or are dehydrated. If your urine is dark or orangish in color -- you are dehydrated. If it is lighter yellow you are slightly dehydrated and if it is almost clear -- you are hydrated and that is a good thing!

He believes that education about water will change a person’s mind and therefore get them to drink the amount their body requires. He stresses that he has no commercial gain from telling people to drink more water -- you can merely turn on your tap and drink from it! He said it is purely personal preference whether one drinks tap, bottled, mineral or designer water.

Best news about water? Consuming the correct amount can attribute to weight loss of up to four pounds a week (sadly, not every week, but some!).

And, about that appetite suppressant I promised to tell you about? You guessed it -- WATER! Dr. B recommends drinking two 8-ounce glasses of water 20-30 minutes before a meal. Wait for the water to settle and you will realize a much-decreased appetite! Talk about good news! He states that while water isn't really an appetite suppressant, it replaces the energy in the food we eat and is a much cleaner source of energy.

He explained it to my very unscientific mind this way: water is like hydro or clean fuel and food is like fossil fuel that leaves pollution in its path. More simply put, "Obesity is the pollution of relying on food for energy."

All this talk has made me thirsty! Go get a bottle of water and drink it, it will do you more good than you realize!

Learn more at eDiets.com...


Related resources:

Wikipedia: Appetite Suppressants

Study: 'Good carb' diet good for heart & metabolism

Once again, science has shown that what really matters when you're trying to lose weight is the type of carbs you eat. 'Good carbs' are one of the keys -- along with 'good fats' -- to long-term weight loss and improved heart health...

From the Associated Press:

'Glycemic index' diet is touted: It's better for heart, metabolism, preliminary study seems to show

A diet favoring "good" over "bad" carbohydrates is better for the heart and less likely to slow down metabolism than a conventional low-fat diet, a small, preliminary study suggests.

The "glycemic index" diet recommends carbohydrates that do not cause a sharp rise in blood sugar levels after meals, such as old-fashioned oatmeal rather than highly processed sugared breakfast cereal. It is not as anti-carb as Atkins-style regimens, nor as fat-restrictive as standard low-fat diets.

Proponents call it a happy medium, though skeptics say the science doesn't prove that low-glycemic diets are superior.

The study involved 39 overweight people ages 18 to 40 who were paid $1,500 to eat hospital-prepared diets for about 10 weeks. Low-glycemic foods were given to 22 participants, while 17 got the low-fat option.

Participants in both groups lost an average of about 20 pounds. But glycemic-index dieters fared better on two risk factors for heart disease: They had a slight decrease in fats in the blood called triglycerides vs. an increase in the low-fat group, and they had a much greater reduction in levels of an inflammation-related substance called C-reactive protein.

The number of calories burned while resting decreased in both groups, a metabolism slowdown that commonly occurs while dieting. But the average decrease was smaller in the low-glycemic group, 96 calories per day vs. 176 in the low-fat group. Hunger pangs were less common among low-glycemic dieters.

The study's leader, Dr. David Ludwig, director of an obesity program at Boston's Children's Hospital, said that because of those differences, people on the low-glycemic regimen are more likely to stay on their diet and less likely to put the weight back on. But he said longer studies are needed to show if that is true.

The study appears in today's Journal of the American Medical Association.

Read more...

10 More Healthy Thanksgiving Tips

From Prevention Magazine:

10 Holiday No-Splurge Tips: Fill up on these without filling out...

Ghosts of binges past can turn you into a food Scrooge, dodging seasonal celebrations to avoid the fattening feasts that go with them.

"Holidays are for connecting with family and friends," says Christine M. Palumbo, RD, the Illinois chair of delegates for the American Dietetic Association. "Unfortunately, most events come with food attached." Follow her tips to make merry without adding a pound.

1. Scan the buffet for shrimp with cocktail sauce--virtually fat-free and high in protein, iron, and the antioxidant lycopene.

2. Switch out of holiday mode as soon as the party's over; don't turn Thanksgiving through New Year's into one long binge.

3. Save calories for only new, interesting foods; have one taste of each.

4. Take your camera and be the designated photographer; you can't eat while snapping wriggling kids.

5. Indulge in a single serving of your favorite holiday treat at a restaurant with a friend instead of testing your willpower by keeping it around the house.

6. Alternate alcoholic drinks with calorie-free sparkling water.

7. Destroy the plate. If you've had enough to eat but others are still picking, dump salt over any food you have left.

8. Brush up your small talk; talking slows down eating.

9. Don't arrive at the party starving; the fat in an ounce of nuts and the protein in a glass of skim milk will blunt your appetite, studies show.

10. Avoid feeling deprived and food-distracted all evening long--allow yourself one dessert or holiday truffle per event.

Click here to learn more with Prevention Magazine...

How to eat healthy on Thanksgiving

Want to have a healthier Thanksgiving tomorrow? Simply avoid the high-sugar, high-starch, and high-fat "extras" that make up a huge portion of the calories in a typical Thanksgiving dinner. These include things like gravy, butter rolls, white potatoes, cranberry sauce, 'candied' yams, etc.

Instead, fill up on lean proteins - like white turkey meat and baked ham - as well as non-starchy vegetables and salads with low-fat (or olive oil-based) dressing. Eat enough of these things and you won't be tempted to eat very much of the bad stuff. Of course, a small piece of pumpkin pie won't kill you -- especially if it's made with low-sugar pumpkin filling and whole wheat crust!

And, no matter what, have a GREAT Thanksgiving holiday!!

-------------
Related links:

ABC News: Making Thanksgiving Dinner Healthier

Great Weightlifting/Bodybuilding Workout Resources

There are many different ways to workout with weights. But your strength and muscle-building goals should determine which routines you choose. A few of the best weightlifting and bodybuilding workout resources on the Web include:

The Bodybuilding.com Workout Database:

An incredibly useful tool for finding the perfect weightlifting workout for what you're tying to accomplish. Choose how many days per week you want to workout, the type of program you prefer (split or full-body), how many sets/exercises you want to do, etc... then print out a free workout guide and get to work! Click here to learn more...

SportSpecific.com:

This is a very unique web site that provides a large collection of proven workouts for sports-specific training. Whether you want to get faster, stronger, more agile, or you just want to increase your overall power you can find the right weightlifting workouts here. Click here to visit SportSpecific.com


More good weightlifting workout resources:

Intense-Workout.com: Workout Routines

Exercise.About.com: Workout Center

High-Energy Eating Tips

Do you feel like you need more energy to get through the day? How would you like to have more than enough energy to workout at an optimal intensity level every time you go to the gym? In the article below you can learn exactly how to eat to energize your body, feel your best, and accomplish more every day...

From Prevention Magazine:

Fuel Up: 8 ways to energize your walks, your day, your life

Intro

You wouldn't try to drive your car with an empty gas tank--you know you'd never get out of the driveway. But chances are you've gone for a walk or two when you were out of gas and didn't get very far either. Unwittingly, you may have sabotaged your entire exercise program: After "I never have enough time," one of the most common excuses people give for not working out regularly is "I'm always too tired." And when exercise regulars lose focus and quit, the primary reasons are fatigue and dehydration.

Sometimes the problem is lack of sleep, but just as frequently it's diet. "You need calories and fluids to have energy and to feel good while you're physically active," says Kristine Clark, PhD, RD, director of sports nutrition for the Penn State University athletic department. So whether you're walking 2 miles a day to lose weight, training for a 5-K, or trying to keep up with an active family, here are eight eating tips to help you stay energized and rarin' to go.

1. Don't Go Hungry

"That's rule number one," says Dan Benardot, PhD, RD, associate professor of nutrition and director of the Laboratory for Elite Athlete Performance at Georgia State University. "It's extremely difficult to exercise when you haven't eaten enough or at all, so to keep your blood sugar from getting low and to sustain your energy, you need to eat small amounts of carbohydrate-containing foods throughout the day." He recommends having three moderate-size meals plus two snacks every day.

Pick complex carbs, "which will help sustain blood sugar levels," thereby boosting energy, advises Clark. "Choose whole grain products, such as a small whole wheat pita or a bowl of oatmeal with fruit; the fiber in these foods helps the carbs stick with you." (See "What's the Fuel of Champions?".)

2. Never Go Thirsty

Dehydration is a real downer. If you haven't had enough to drink, you can feel light-headed, headachy, dizzy, and confused and can have increased heart and breathing rates. "Any athlete who is ready to compete but isn't holding a drink is not fully equipped," says Benardot. That's because "even a small amount of water loss can impair your ability to perform at your best and feel good about exercising," says Christine Rosenbloom, PhD, RD, associate professor of nutrition at Georgia State University.

When you exercise, don't wait until you feel thirsty: Drink 6 to 8 ounces of liquid before and after you walk. And sip something every 15 minutes while you walk.

3. Save Sports Drinks for Special Occasions

Plain water is a fine hydrator, but if you fatigue quickly when you exercise or if you sweat a lot (you're power walking, for instance, or it's warm out), a sports drink may be just the ticket. Sports drinks contain glucose, the sugar your body needs for energy, as well as electrolytes such as sodium and potassium, which are lost when you perspire.

Another reason to sip them: You're taking a long walk or competing in a race and you don't have access to a bathroom; the sodium-rich drinks help you hold on to your fluids.

4. Watch the Calories

"Unless you'll be exercising for long periods of time, you don't need to drink a quart of a sports drink or eat a 300-calorie energy bar beforehand," says Rosenbloom. Energy snacks like these, especially the bars, are so high in calories they can cancel out the fat-burning benefit of your walk.

Instead, before you start, drink 6 to 8 ounces of fluid (such as water) and have an energizing snack of 100 to 200 calories if it's been more than 2 hours since your last meal or snack. Can you have an energy bar? "If you're planning to walk 40 minutes or longer after work and you haven't eaten since lunch, an energy bar that contains protein as well as carbohydrates is a quick-energy option," says Clark.

But keep an eye on calories. "I recommend to my clients that they eat half a bar. That way they can choose the one they want without overloading on calories," she says.

5. Pick the Perfect Protein

Protein doesn't give you the same burst of energy that you'll get from an orange or a slice of whole wheat toast, but it does give you staying power, which could make the difference between going for a mile-long walk every morning or sticking it out for 3.

"Protein helps to blunt the rise in blood sugar after a meal or snack, which aids in extending energy," says Clark, who recommends combining protein and carbohydrates in every meal and snack. For most people following a walking plan, eating 0.5 to 0.75 g of protein per pound of body weight per day is enough.

For a 150-pound person, that adds up to 75 to 113 g of daily protein. Good sources include poultry, fish, lean meats, low-fat dairy products, legumes, nuts, and nut butters. Lean red meat and poultry can have up to 8 g of protein per ounce, while low-fat milk contains about 1 g per ounce. (You can get a day's worth of protein from 1 cup of shredded wheat with a cup of fat-free milk, a small fast-food chili, a serving of chicken about the size of a deck of cards, 2 tablespoons of peanut butter, and ½ cup of cottage cheese.)

Bonus: Eating protein, particularly after exercise, can also help stimulate muscle building. And you know the rule: The more muscle you have, the more calories you burn.

6. Supplement

High energy comes from eating right every day. Since that's not always possible, take a regular multivitamin/mineral supplement for added insurance. "Having enough iron in your diet is essential for energy, and for premenopausal women, taking a supplement that contains it is a good idea," says Rosenbloom.

"Check that your multi also contains zinc, which is involved in the functioning of more than 200 enzymes in the body. We tend not to do well in getting this mineral in our diets." Both iron and zinc are most abundant in meat, poultry, and some types of fish.

Other nutrients you may need to get the most out of your walk: calcium, vitamin D, and magnesium. While walking can strengthen bones, it only happens if you have adequate amounts of D and these minerals in your diet. Depending on your age, you need between 1,000 and 1,200 mg of calcium every day (those over 50 need the higher amount).

You can get it from calcium-rich foods, such as dairy products, and a calcium supplement (take only 500 mg at a time so it will be absorbed). The best food source of D (you need 400 IU daily) is fortified milk; for magnesium (you need 400 mg daily), eat whole grain cereals, nuts, and spinach.

7. Eat Healthful Fish

Research suggests that antioxidants can help reduce the inflammation and stress that exercise puts on your body. To fully unlock their power, make sure you're eating enough good fats. Aim for two weekly servings of fish rich in omega-3s, such as salmon, tuna, mackerel, and sardines.

8. Limit Fats

That's good advice for many reasons, but if you're eating for energy, fat (other than the omega-3s in fish) doesn't really have a place at your training table. In fact, it's likely to make you feel sluggish. "Fat is the last nutrient to leave the stomach, and it slows down digestion," explains Rosenbloom.

When you eat anything, the act of digestion requires that your body increase circulation to your digestive tract. "You don't want your body to increase its bloodflow to the stomach when you need it flowing to your muscles--this can drag you down," she says. On the other hand, if you're an endurance athlete or an avid hiker, a little fat can help; it powers longer-duration exercise and, like protein, it blunts the rise in blood sugar.

"The bottom line is to have a positive experience when you're exercising," says Rosenbloom. "If you're eating right, you'll feel good about what you're doing--and you'll want to do it again tomorrow." That, after all, is the whole idea.

What's the Fuel of Champions?

When it comes to giving you energy, carbs are the hands-down winner. The popularity of low-carb diets has given carbs a bad name, but there's no refuting the science. Your muscles are fueled by glycogen, which is a form of glucose--another name for sugar.

Carbohydrates such as grains, fruits, and vegetables break down into sugar in your body, giving you nearly instant pep. But it's a short burst: Ultimately, your blood sugar will drop, which can make you feel fatigued. For staying power, combine your carbs with protein, which keeps your blood sugar on an even keel--and you moving--longer.

Good-to-Go Gorp

What used to be "good old raisins and peanuts" has been dressed--and fattened--up with all kinds of dried fruits and chocolate (including M&M's). You can make your own energy-blasting gorp that's lower in fat and calories by combining ½ cup of Multi-Bran Chex with 2 tablespoons of dried cranberries and a dozen almonds (about ½ ounce). Makes 1 serving. Per serving: 229 cal, 5 g pro, 41 g carb, 8 g fat, 0.6 g sat fat, 0 mg chol, 6 g fiber, 196 mg sodium

Want more great fitness and diet tips? Click here to save money on a subscription to Prevention Magazine...

Delicious Smoothie Recipe

From eFitness.com:

Your After-Workout Reward

If you're doing some serious sweating at the gym, you'll have a hunger to match after your workout. But, if you're watching your weight, you don't want to go hog wild and raid the kitchen, only to take back the calories you just gave your all to burn off. What's the solution?

When the timing of your workout doesn't coincide with a meal (say, you're working out at 3 p.m. and it's too early for dinner afterwards), whirl together a smoothie in your blender. Smoothies provide just the right refreshment, rehydrating your body and giving you a quick shot of nutrients and energy.

Of course, some commercially made smoothies can reverse your hard work too, packing more than 500 calories and 10 grams of fat. To play it safe and get what you need to fuel up and feel your best after a session at the gym, try this low-fat power smoothie -- you get fiber, protein, calcium and vitamin C in every sip.

Banana Split Smoothie

Makes 1 serving

1/2 cup fat-free cherry frozen yogurt
1/2 banana, sliced
1/2 cup skim milk
1/4 cup frozen sour cherries
1 tablespoon whey protein powder

Combine ingredients in a blender and puree until smooth.

Why dumbbell workouts make sense

You can get a great workout using nothing but dumbbells. A few good sets of dumbbells (or just one set of adjustable dumbbells - like the Bowflex Select Tech Dumbbells) are all you really need to get a complete fat-burning, muscle-building workout at home. In fact, many fitness experts actually prefer dumbbells over barbells and weight machines for several reasons...

• Lifting dumbbells requires more coordination and balance than barbells and weight machines
• Dumbbell exercises recruit more stabilizer muscles and do more to strengthen joints
• Dumbbell exercises allow for a greater range of motion and increased flexibility
• Dumbbells force you to use better form, while working both sides of your body equally (this can help to correct any strength imbalances that you may have)
• Dumbbells are flexible - there are literally hundreds of exercises you can do with just a set of dumbbells, a small bench, or an exercise ball!
  

If you're interested in learning more about effective dumbbell exercises, here are a few useful resources available online:

The Complete Dumbbell Workout

Weight Training with Dumbbells

Tips For A Well Balanced Physique

Bowflex Select Tech Dumbbells

Recently, the Bowflex Select Tech dumbbells have become one of the hottest new fitness products on the market. Why? Because they're incredibly well-designed, well-made... AND they 'fit' just about anywhere! These new Bowflex dumbbells replace 15 pairs of 'normal' dumbbells, require very little floor space, and - unlike most other adjustable dumbbell sets - they actually look really good!

Update: Read our full review of the Bowflex adjustable dumbbells...

From the Bowflex company:

Bowflex Introduces New Select Tech Dumbbells, a Smart Pair Of Adjustable Dumbbells

Bowflex, best known for its innovative home exercise gyms, is now introducing a new style of free-weight dumbbells that are as stylish as they are practical.

The sleek Bowflex Select Tech dumbbells are equipped with selectorized dials that adjust the lifting weight from 5 pounds to 52.5 pounds, with the unused weight plates staying secure in an accompanying base. The space-efficient free-weight system functions as 15 pairs of dumbbells in a single, compact unit that is designed to reside tastefully in the family room, loft, or apartment where it can be used anytime.

"We introduced the Bowflex Select Tech dumbbells product concept on a limited basis earlier in the year and received a very positive response from consumers," said Tim Hawkins, chief customer officer and chief marketing officer for The Nautilus Group, which manufactures and markets Bowflex products.

"This product overcomes the challenge that free weights need to be kept out in high-use areas if they are to be used frequently," Hawkins said. "Because the Bowflex Select Tech dumbbells are stylish, compact and easy to adjust, you can leave them in high-traffic areas where anyone can adjust them quickly to address their workout needs."

Free weights are a staple in fitness programs and are the most sought-after fitness equipment item because they allow people to do multiple exercises at a reasonable price, Hawkins said. Bowflex Select Tech dumbbells take that a step further by helping people perform more than 30 exercises and 80 variations, including strength, cardiovascular and flexibility-oriented workouts.

"These Bowflex Select Tech dumbbells are so sleek, so attractive, and so easy that you just want to pick them up and experiment," said Tom Purvis, the highly-regarded "Trainer to the Trainers" who trains fitness experts on strength resistance. "This may be the product that gets more people to begin or intensify their fitness training program in a quality way that they can do for life."

A pair of Bowflex Select Tech dumbbells comes standard with a 90-minute training tape "Secrets of the 4 Step Rep" by Tom Purvis. It also includes a six-week satisfaction guarantee, two-year limited warranty on all parts, five-year warranty on weight plates, and a one-year warranty on labor. The retail price is $399 plus shipping, with optional accessories including a mat, chrome stand, and bench.

The Bowflex Select Tech Dumbbells can be purchased online at Amazon.com and shipped directly to your door.

Learn more about the new Bowflex dumbbells here...

Study: Carbs beat fats for appetite suppression

From WebMD.com:

Carbohydrates Appear to Suppress Hunger Longer Than Fats

The popular notion that carbohydrates make you hungry while fat keeps you full is being challenged by newly published research.

In an animal study, rats fed a fat-rich diet produced more of an appetite-stimulating hormone than carbohydrate-fed rats, leading them to get hungrier quicker after eating.

The findings offer clinical support for the idea that different foods affect fullness differently. But studies in rodents don't necessarily tell us anything about hunger in humans, a hunger expert tells WebMD, and the researchers did not examine the impact of protein on hunger. Recent research in humans has suggested that protein helps keep you feeling full longer.

The strongest clinical evidence we have suggests that eating protein is associated with more feeling of fullness, California endocrinologist Francine Kaufman, MD, tells WebMD. "That is certainly the basis of protein-based diets, but this study does not address this. It does suggest, however, that the other main assumption of these diets -- the idea that carbohydrates are evil and should be avoided -- is wrong."

Read more...

Study: Humans were born to run!

Although it's something scientists have suspected for awhile, a new study seems to prove that the human body evolved specifically for long-distance running. One of the most interesting conclusions of the study is that we have bigger butts because they provide better balance for running. If that's not irony I don't know what is...

From Reuters News:

Humans were born to run and evolved from ape-like creatures into the way they look today probably because of the need to cover long distances and compete for food, scientists said on Wednesday.

From tendons and ligaments in the legs and feet that act like springs and skull features that help prevent overheating, to well-defined buttocks that stabilize the body, the human anatomy is shaped for running.

"We do it because we are good at it. We enjoy it and we have all kinds of specializations that permit us to run well," said Daniel Lieberman, a professor of anthropology at Harvard University in Massachusetts.

"There are all kinds of features that we see in the human body that are critical for running," he told Reuters.

Lieberman and Dennis Bramble, a biology professor at the University of Utah, studied more than two dozen traits that increase humans' ability to run. Their research is reported in the science journal Nature.

They suspect modern humans evolved from their ape-like ancestors about 2 million years ago so they could hunt and scavenge for food over large distances.

But the development of physical features that enabled humans to run entailed a trade-off -- the loss of traits that were useful for climbing trees.

"We are very confident that strong selection for running -- which came at the expense of the historical ability to live in trees -- was instrumental in the origin of the modern human body form," Bramble said in a statement.

AGAINST THE GRAIN

The conventional theory is that running was a by-product of bipedalism, or the ability to walk upright on two legs, that evolved in ape-like human ancestors called Australopithecus at least 4.5 million years ago.

But Lieberman and Bramble argue that it took a few million more years for the running physique to evolve, so the ability to walk cannot explain the transition.

"There were 2.5 million to 3 million years of bipedal walking without ever looking like a human, so is walking going to be what suddenly transforms the hominid body?" said Bramble.

"We're saying 'no, walking won't do that, but running will."'

If natural selection did not favor running, the scientists believe humans would still look a lot like apes.

"Running has substantially shaped human evolution. Running made us human -- at least in the anatomical sense," Bramble added.

Among the features that set humans apart from apes to make them good runners are longer legs to take longer strides, shorter forearms to enable the upper body to counterbalance the lower half during running and larger disks which allow for better shock absorption.

Big buttocks are also important.

"Have you ever looked at an ape? They have no buns," said Bramble.

Humans lean forward when they run and the buttocks "keep you from pitching over on your nose each time a foot hits the ground," he added.

Motivation to stop smoking

Smoking is something that keeps millions of people from working out, improving their fitness and becoming healthy. If you smoke, you're unlikely to exercise because heavy breathing is hard to do with smoke-damaged lungs. Also, many people mistakingly believe that quitting smoking will automatically lead to weight gain. This does happen sometimes, but not if you replace bad habits with good ones. But, besides the health costs, the financial costs associated with being a smoker are ridiculous...

From MSN Money:

The high cost of smoking

If the threat of cancer can't convince you to quit smoking, maybe the prospect of poverty will.

The financial consequences of lighting up stretch far beyond the cost of a pack of cigarettes. Smokers pay more for insurance and lose money on the resale value of their cars and homes. They spend extra on dry cleaning and teeth cleaning. Long term, they earn less and receive less in pension and Social Security benefits.

Researchers at Duke University found that the total cost of smoking -- the cigarettes, lost earnings, impact on insurance on mortality, even the impact of secondhand smoke -- runs about $40 per pack for the average 24-year-old. The Centers for Disease Control estimates 46.2 million adults in the United States smoke cigarettes. The economic burden of smokers totals more than $75 billion per year in medical expenditures, and $80 billion per year from lost productivity.

Yet large-scale economic statistics may not prove any more convincing than large-scale cancer statistics. Better to add up the tally on your own.

Read more...

Study: Get enough sleep, avoid obesity

We've know for awhile now that lack of sleep leads to weight gain. Not getting sufficient rest causes low energy, overeating, and even a significantly impaired metabolism. Now, a new studied has shown that people who get less than 7 hours of sleep per night have a much greater risk of becoming obese. The solution? Get enough sleep - at least 7 or 8 hours per night!

From Yahoo! News:

Weight-loss experts have a novel prescription for people who want to shed pounds: Get some sleep. A very large study has found a surprisingly strong link between the amount of shut-eye people get and their risk of becoming obese.

Those who got less than four hours of sleep a night were 73 percent more likely to be obese than those who got the recommended seven to nine hours of rest, scientists discovered. Those who averaged five hours of sleep had 50 percent greater risk, and those who got six hours had 23 percent more.

"Maybe there's a window of opportunity for helping people sleep more, and maybe that would help their weight," said Dr. Steven Heymsfield of Columbia University and St. Luke's-Roosevelt Hospital in New York.

He and James Gangwisch, a Columbia epidemiologist, led the study and are presenting results this week at a meeting of the North American Association for the Study of Obesity.

They used information on about 18,000 adults participating in the federal government's National Health and Nutrition Examination Survey, or NHANES, throughout the 1980s. The survey includes long-term follow-up information on health habits, and researchers adjusted it to take into account other things that affect the odds of obesity, like exercise habits, so that the effects of sleep could be isolated.

It seems "somewhat counterintuitive" that sleeping more would prevent obesity because people burn fewer calories when they're resting, Gangwisch said.

But they also eat when they're awake, and the effect of chronic sleep deprivation on the body's food-seeking circuitry is what specialists think may be making the difference in obesity risks.

Read the rest...

Related resource: Why Sleep Matters

Study: Low-fat vs. low-carb

From CNN Health:

Regardless of how they shed pounds in the first place, big losers stayed that way by limiting fat rather than carbohydrates, according to new research that could add fuel to the backlash against low-carb diets.

Dieters already have been turning away from Atkins-style plans as a long-term weight-control strategy, and the new study gives them more reason: Low-fat plans seem to work better at keeping weight off.

"People who started eating more fat ... regained the most weight over time," said Suzanne Phelan, a Brown Medical School psychologist who presented results of the study Monday at a meeting of the North American Association for the Study of Obesity.

The study used the National Weight Control Registry, a decade-old effort to learn the secrets of success from people who had lost at least 30 pounds and kept them off for at least a year. The registry run by doctors from the University of Colorado in Denver, the University of Pittsburgh and Brown University in Providence, Rhode Island.

They studied 2,700 people who entered the registry from 1995 through 2003. Their average age was 47, most were women, and they had lost an average of 72 pounds initially. Doctors compared their diets to see whether one type or another made a difference in how much weight they had lost and how much they had regained a year later.

All reported eating only about 1,400 calories a day, but the portion that came from fat rose -- from 24 percent in 1995 to more than 29 percent in 2003 -- while the part from carbohydrates fell, from 56 percent to 49 percent.

The number who were on low-carb diets (less than 90 grams a day) rose from 6 percent to 17 percent during the same period.

The type of diet -- low-fat, low-carb or in between -- made no difference in how people lost weight initially.

But those who increased their fat intake over a year regained the most weight. That meant they ate less carbohydrates, because the amount of protein in their diets stayed the same, Phelan said.

"Only a minority of successful weight losers consume low-carbohydrate diets," she and the other researchers concluded.

Colette Heimowitz, a nutrition expert and spokeswoman for the Atkins diet organization, noted that the study considered 90 grams to be low-carb, while Atkins recommends 60 grams for weight loss and 60 to 120 for weight maintenance.

She said that for many of the dieters studied, "the carbs aren't low enough for them to be successful." They also should have replaced carbs with more protein rather than fat, she said.

Read more...

A Simple Remedy for Childhood Obesity

From SmoothFitness.com:

The Problem of Obesity

In the January 1, 2003 edition of USA Today, a report on childhood obesity was published. According to the report by the American Heart Association, 8.8 million youth in the U.S., ages 6-19, were considered overweight or obese. That means that, in January, 2003, 15% of children and adolescents in that age group had reached unhealthy weights and levels of body fat! That's a substantial increase in the number of overweight children and adolescents just since 1998, when 11.3% of 6 to 11-year-olds and 10.5% of 12 to 19-year-olds were found to be overweight or obese. Obesity in children is reaching epidemic proportions! What can be done about this situation?

Teach Good, Healthy Habits Early

According to the AHA, obesity is a major risk factor for cardiovascular disease...even in children!

Robert Bonow, president of the American Heart Association and chief of cardiology at Northwestern Medical School in Chicago, attributes the substantial rise in the number of overweight and obese children to a number of factors. Among these factors are less physical activity and the consumption of more calories and fat.

Part of the solution to this problem, therefore, would be to decrease the amount of calories and fat consumed by these children and to increase their physical activity.

It is the responsibility of parents to set a good example for their children and to teach them healthy habits early in childhood. Their lives depend upon this! What better way to set an example and teach your children about healthy lifestyles than by spending quality time with them...exercising with them, engaging in play with them, and eating healthy meals as a family!

Diet and Exercise

If you've been eating fast food for so long that you've forgotten how to prepare a healthy meal at home, you may always consult the USDA's Food Pyramid to use as a guide. If you train yourself and your children to eat the minimum servings from each food group, you'll ensure that you're getting the proper nutrients and adequate caloric intake. By following the Food Pyramid, you'll be eating a diet that you can live with for life!

Eat slowly and teach your children to eat slowly. Take time to taste each bite and to actually chew and savor your food. This will give your stomach a chance to let your brain know that you're full before you've eaten everything in sight! Keep healthy snacks...especially, a variety of fruits and vegetables...in your pantry and refrigerator. Try to avoid buying all that junk food you're so accustomed to keeping around! Eventually, you and your children will stop craving all those greasy potato chips and sugary chocolate chip cookies! And, your bodies will thank you!

Now, here's an even bigger challenge: exercise!!!! But, hear me out! Why not encourage the children to join you for a stroll through the neighborhood after dinner, instead of plopping down in front of the tv with a bowl of buttery popcorn and a soda? How about asking your kids to join you in some children's physical activities? Remember how much fun it used to be to jump rope or roller skate?

Oh, and don't forget the Hoola Hoop! There are so many fun ways to get the family members involved in moving their bodies and burning some calories. Be creative! Be playful! You can even teach the little ones some simple Yoga stretches! No one said that exercise had to be boring and monotonous! The point is, get up and get moving! And, take the children with you!

I know! I know! You've got a busy schedule, and it's difficult to find the time and energy to exercise or to prepare healthy meals. But, for the sake of your children's health, please...make the effort! You'll be glad you did!

Learn more at SmoothFitness.com...

Treadmill VS Elliptical Trainer

From SmoothFitness.com:

"Variety is the spice of life!" Just as it is in other areas of your life, it's nice to have options, when it comes to your workouts. If you do your workouts at home, there are ways in which you can vary your workouts from day-to-day. For example, you might choose to run one day and do Yoga the next. If you work out at a gym, you have several exercise machines from which to choose. You may want to do a few minutes on each machine, or devote an entire workout to only one piece of equipment. The point is that you don't have to do the same old routine every time you work out!

If you belong to a gym and try out the various types of fitness equipment available there, you may find that you develop a preference for one specific machine. But, is one type of fitness equipment better than another type? What is it that draws some athletes to a treadmill and others to an elliptical trainer?

Treadmills

Treadmills are machines created for walking, jogging, or running, as well as simulated hill climbing. Some treadmills are better suited for walking and are not made to support users over a certain weight limit. Higher quality treadmills tend to be suitable for walking or running and can handle larger and heavier users. Commercial units that are found in gyms are generally capable of supporting more weight than most home units. However, high-end models of home treadmills can be quite sturdy and comparable to a commercial unit.

Exercising on a treadmill is a great way to burn calories, build bone density, maintain good cardiovascular health, and increase your energy level. Of course, if you engage in a less intense workout, you will have to work out longer to get the most benefits. Nevertheless, most treadmills offer a number of programs and intensity levels from which to choose. If you're just beginning an exercise program, you should begin at a lower intensity level and work your way up to a higher one, as your fitness improves. For the more advanced athlete, increasing the incline and the speed to accommodate your level of fitness can challenge your body and produce the benefits you desire.

Running on a treadmill with a nicely cushioned running surface provides less impact on the knees, shins, ankles, back, and joints than does running on pavement or on a track or trail. As a result, the runner who uses a treadmill is less likely to sustain a running injury than a runner who runs upon a harder surface.

Another benefit of working out on a treadmill is that you can do it indoors...regardless of the season or weather. You don't have to brave the extreme heat of summer or the brutal cold of winter to get your walk or run in. You can work out in a climate-controlled environment and be comfortable.

Click here to find discount treadmills online...

Elliptical Trainers

Elliptical trainers are relatively new to the family of fitness equipment, as compared to treadmills. They have increased in popularity during the last few years. But, do they deliver what they promise?

Elliptical trainers allow the athlete to burn a similar number of calories as jogging...without risk of injury to the back, knees, hips, or ankles. They are also easy on the joints. Because elliptical trainers work the upper and lower body simultaneously, the heart rate climbs quickly, and less time is required to achieve more results. The amount of energy expended is optimized. As the legs are being worked, the back, shoulders, chest, biceps, and triceps are also working...making it possible to burn more calories in less time. (An optimal workout need only be about 20-30 minutes long.)

Previous studies have shown that working out on an elliptical trainer can trick the body into believing it is working easier than it actually is. Therefore, as you're burning more calories in less time on an elliptical trainer, your body feels as though it doesn't have to work as hard to achieve its goals. This phenomenon is known as the "Rate of Perceived Exertion."

Additional benefits of an elliptical trainer include its ability to build bone density and to inhibit the onset of osteoporosis. It is safe to use (i.e. it stops when you stop). It uses very little electricity and is economical to operate. Because of its lesser impact, there is less wear and tear of the machine, making maintenance quite low. It has a small footprint, so it takes up less floor space than other fitness equipment. And, as with the treadmill, it allows you to exercise in a controlled environment for more comfort and convenience.

Reminder

No matter what type of exercise or fitness equipment you may prefer, remember to always consult with your health professional before beginning any exercise program!

Learn more at SmoothFitness.com...

Avoid the flu with exercise

Working out regularly is one of the most effective ways to prevent the flu this winter!

In order to stay healthy this winter it's important to prevent the flu virus from "establishing" itself in your body. A flu infection can knock you out of the game for 2 weeks or more. It can also lead to more serious health problems. Fortunately, there are natural ways to avoid getting sick...

Recent studies show that regular exercise may be one of the most effective ways to help you avoid a flu infection - or at least lessen the severity of flu symptoms. One study in particular showed that regular exercise can cut in half the number of days a person suffers from flu symptoms. This is because exercise stimulates flu-virus-fighting cells in the body called lymphocytes. It also increases blood flow throughout the body which can help your immune system identify and begin attacking virus cells faster.

(Note: Even if you do get the flu, there are several natural flu remedies you can use to "short circuit" the virus and minimize its effects on your body. Visit FluHelp.org to learn more...)

Besides exercising at least 3-5 times per week, there are a few very effective strategies you can use to avoid catching the flu...

From WebMD:

12 Tips to Prevent Cold and Flu the "Natural" Way

Since there are no known cures for colds and flu, prevention must be your goal. A proactive approach to warding off colds and flu is apt to make your whole life healthier. The most effective way to prevent flu, frankly, is to get the flu shot. It may not be natural, but it works better than anything else. But there are other strategies you can employ as well. WebMD went to Charles B. Inlander, president of The People's Medical Society, for suggestions you may want to try:

#1 Wash Your Hands

Most cold and flu viruses are spread by direct contact. Someone who has the flu sneezes onto their hand, and then touches the telephone, the keyboard, a kitchen glass. The germs can live for hours -- in some cases weeks -- only to be picked up by the next person who touches the same object. So wash your hands often. If no sink is available, rub your hands together very hard for a minute or so. That also helps break up most of the cold germs.

#2 Don't Cover Your Sneezes and Coughs With Your Hands

Because germs and viruses cling to your bare hands, muffling coughs and sneezes with your hands results in passing along your germs to others. When you feel a sneeze or cough coming, use a tissue, then throw it away immediately. If you don't have a tissue, turn your head away from people near you and cough into the air.

#3 Don't Touch Your Face

Cold and flu viruses enter your body through the eyes, nose, or mouth. Touching their faces is the major way children catch colds, and a key way they pass colds on to their parents.

#4 Drink Plenty of Fluids

Water flushes your system, washing out the poisons as it rehydrates you. A typical, healthy adult needs eight 8-ounce glasses of fluids each day. How can you tell if you're getting enough liquid? If the color of your urine runs close to clear, you're getting enough. If it's deep yellow, you need more fluids.

#5 Take a Sauna

Researchers aren't clear about the exact role saunas play in prevention, but one 1989 German study found that people who steamed twice a week got half as many colds as those who didn't. One theory: When you take a sauna you inhale air hotter than 80 degrees, a temperature too hot for cold and flu viruses to survive.

#6 Get Fresh Air

A regular dose of fresh air is important, especially in cold weather when central heating dries you out and makes your body more vulnerable to cold and flu viruses. Also, during cold weather more people stay indoors, which means more germs are circulating in crowded, dry rooms.

#7 Do Aerobic Exercise Regularly

Aerobic exercise speeds up the heart to pump larger quantities of blood; makes you breathe faster to help transfer oxygen from your lungs to your blood; and makes you sweat once your body heats up. These exercises help increase the body's natural virus-killing cells.

Read more...

Make the outdoors your gym: Five blue-sky workouts

From New Balance & MSN Fit in the City:

You love your gym for a number of reasons: it's conveniently located; you always leave feeling refreshed after a long day; and, just admit it, you like being among the toned bodies. Ah, but here comes summer full of sunshine and warm breezes, beckoning you outside and away from the air-conditioned warehouse you call your second home.

Just because you're trading gym time for blue skies doesn't mean you have to give up trying to be a hard body. In fact, there are many outdoor activities that mimic gym workouts while yielding added benefits. Trees, mountains, rivers and lakes will revitalize you in ways that wall-to-wall mirrors can't.

Clyde Soles, author of the book Training for Peak Performance knows this all too well. "While elliptical machines, treadmills, and spinning bikes are OK if there are no alternatives, getting outside is always better," Soles says. As a prolific climber and expedition leader (as well as the founder of Trail Runner magazine), Soles has perfected the outdoor fitness regimen.

We asked Soles to name five favorite activities that would keep anyone in shape outside of a gym.

Power hiking

No tiptoe through the tulips here. Rather, "aggressive hiking with trekking poles to get the heart rate up for extended duration," he says. If you live near hills, all the better, though elevation gain is secondary to keeping up a brisk pace. Step it up a notch by donning a stuffed pack. It's also a good idea to wear solid and supportive hiking boots or shoes to avoid foot injuries, and bring lots of water.

Trail running

"Trails help improve balance and stamina better than roads and have better scenery," Soles says. Running on trails away from cars and bikes reduces the likelihood of nasty collisions, plus the solitude can be a refreshing change of pace. Most leading shoe companies now make models specifically for trail running; it's a good idea to invest in a pair.

Read more...

When NOT to work your abs...

From eFitness.com:

Hundreds of sit-ups won't make much difference to the appearance of your waist and midsection if your abs are hidden under a layer of fat. Fat is stored energy. To get rid of the fat, you have to burn more energy (calories) than you eat.

What's more, a lot of bending exercise first thing in the morning puts stress on the discs in your back.

Why? You’re taller when you wake up in the morning than when you go to bed at night. That's because the discs in your back are hydrophilic (pronounced high-dro-fill-ick). In other words, they suck up water while you sleep. First thing in the morning, these discs are like a balloon full of water. And, if you do a lot of bending (like sit-ups or touching your toes), there's a lot of stress on those discs. In fact, the stresses are three times higher than when you perform the same exercise two or three hours later. That's one reason why putting on your socks in the morning feels a lot harder than taking them off at night.

"Researchers have documented the increased annulus stresses after a bout of bed rest," says Professor Stuart McGill, an expert in spine function and injury prevention and rehabilitation at the University of Waterloo in Canada. "Yet many athletes and laypeople alike get up in the morning and perform spine stretches, sit-ups, and so on. This is the most dangerous time of day to undertake such activities."

Some evidence for this comes from research published in the journal Spine. The study shows that controlling lumbar flexion in the morning is an effective way to reduce back pain.

A group of 85 subjects with persistent or recurring lower back pain was assigned to one of two groups. One group was told to restrict the amount of bending they did in the early morning. The control group received a "fake" treatment consisting of six exercises shown to be ineffective in reducing lower back pain. After six months, back pain was reduced in the group told to restrict bending activities in the early morning.

A follow-up study shows that participants who continued to restrict bending activities in the early morning enjoyed a further reduction in back pain. The bottom line is that doing your ab workouts -- or any type of exercise that involves a lot of bending -- is one of the worst things you can do for your back first thing in the morning.

After you get up, just walking around helps to "squeeze" the fluid out and compress your spine. If you want to do your ab workouts early in the day, wait for an hour or two after getting out of bed. Your back will thank you for it.

Learn more at eFitness.com...

More Accomplia diet drug info...

---

Accomplia Update: As much as I would like to help everyone looking to buy Accomplia, it is not yet available for purchase. Please don't send me an email requesting purchasing info because, basically, I just don't have it. Thanks!

---

From WebMD:

The experimental diet drug Acomplia not only takes off weight and reduces waist size, it also has staying power. Unlike many other diet medications that lose their effectiveness after a few months, Acomplia takes off weight and keeps it off for two years.

Acomplia has already received high marks for its ability to increase levels of "good" cholesterol (HDL) while reducing trigylcerides (blood fats) and improving the body's ability to handle blood sugar.

"Obesity is a chronic problem," says Xavier Pi-Sunyer, MD, chief of the division of endocrinology at St. Luke's-Roosevelt Medical Center and Columbia University in New York, and with evidence of long-term effectiveness, Pi-Sunyer says Acomplia fits the bill as an obesity drug that can be used in much the same way as diabetic people use insulin or people with high blood pressure use blood pressure medications.

An estimated 97 million adults in the U.S. are overweight or obese, which substantially increases the risk for other diseases such as high blood pressure, heart disease, and diabetes.

Pi-Sunyer presented the results of the study at the American Heart Association 2004 Scientific Sessions.

In the study, the largest to date, 3,000 obese patients were treated with either 5 mg of Acomplia, 20 mg of Acomplia, or a placebo for two years. Pi-Sunyer says the higher dose of Acomplia was more effective.

At the beginning of the study, the average waist size was 40 inches for men and 35 inches for women.

After two years of treatment, the average weight loss was 19 pounds and the average reduction in waist size was just over 3 inches in the higher-dose Acomplia group.

Moreover, about two-thirds of the patients who took the higher-dose Acomplia lost more than 5% of their weight, and more than a third lost more than 10% of their weight.

Next: Acomplia Untested in Children

But Pi-Sunyer tells WebMD that while the average weight loss with Acomplia is about 19 pounds, "moving beyond that plateau would require adding something like increasing exercise or decreasing calories." The people enrolled in the study were only told to cut back on 600 calories a day, so someone eating a 3,000-calorie-a-day diet would have cut back to 2,400 calories. There was no exercise component.

"To maintain weight loss for two years is pretty good," says Robert Bono, MD, chief of cardiology at Northwestern University in Chicago and a past president of the American Heart Association. "This was also accomplished in a sizeable number of patients."

Pi-Sunyer says 80% of the patients in the study were women, "which is what we usually see in weight loss studies since women seem to be more concerned about weight than men."

Pi-Sunyer says a low dose of the drug is better than the dummy pill, but the really effective dose is 20 mg.

All patients in the study had body mass index (BMI) of more than 30, indicating obesity. A BMI of less than 25 is considered a normal weight.

Pi-Sunyer says though Acomplia appears to be safe, the drug has been tested only in adults. With the obesity epidemic in America reaching into grade schools, he says interest in Acomplia is high but it is too soon to speculate about use in adolescents.

The drug, which acts by blocking a pleasure center in the brain, is also being studied for smoking cessation.

Douglas Greene, MD, vice president of corporate medical and regulatory affairs for Sanofi-Aventis, the developer of Acomplia, tells WebMD that the company plans to file for approval with the FDA in the second quarter of 2005.

SOURCES: Xavier Pi-Sunyer, MD, chief, division of endocrinology, St. Luke's-Roosevelt Medical Center and Columbia University, New York. Robert Bono, MD, chief of cardiology, Northwestern University, Chicago. Douglas Greene, MD, vice president of corporate medical and regulatory affairs, Sanofi-Aventis.

Accomplia: The anti-smoking, weight loss drug

---

Accomplia Update: As much as I would like to help everyone looking to buy Accomplia, it is not yet available for purchase. Please don't send me any emails requesting purchasing info because, basically, I just don't have it. Thanks!

---

Great, another weight loss drug. At least this one helps you stop smoking too. Of course, there are much safer ways to lose weight and cut your nicotine addiction...

From MSNBC Diet & Fitness:

An experimental diet drug Accomplia -- already shown to aid in quitting smoking -- helped people lose much more weight than a placebo in an eagerly anticipated two-year trial, researchers said.

The pivotal late-stage study presented at the American Heart Association annual scientific meeting showed patients who took the anti-obesity drug Acomplia, or rimonabant, shed pounds and abdominal fat after one year and kept it off after two years.

Abdominal fat is considered an important potential indicator of cardiovascular risk. Patients taking the Sanofi-Aventis drug over two years significantly improved their levels of HDL, the so-called good cholesterol, lowered triglycerides and had better insulin sensitivity, researchers said.

Results of the study greatly enhanced the French drugmaker’s chances of winning regulatory approval, analysts say. If approved, sales of the drug are projected to reach $6 billion a year.

Researchers studied 3,040 obese subjects for two years. Nearly 33 percent of the people at the highest doses lost 3.1 inches on their waist line--or 10 percent of their initial body weight, compared with 16.4 percent of patients on a placebo. More than two-thirds of the subjects lost more than 5 per cent of their body weight.

Across all measures, Acomplia at a high dose was more effective than the lower dose and significantly better than placebo.

-----------------
Related resources:

Rimonabant / Accomplia - "Anti-Munchie" Drug

Getting fat worse for heart than staying fat?

From Northwestern University:

Gaining 15 pounds or more over several years is the major contributor to progression of risk factors for heart disease and development of metabolic syndrome, while maintaining a stable weight -- even in individuals considered obese – significantly reduces those risks, according to a study led by a Northwestern University researcher.

Donald Lloyd-Jones, M.D., assistant professor of preventive medicine and of medicine at the Northwestern University Feinberg School of Medicine, presented findings of the Coronary Artery Risk Development in Young Adults (CARDIA) study at today’s (Nov. 7) American Heart Association Scientific Sessions.

The CARDIA study, which is funded by the National Heart, Lung and Blood Institute, followed over a 15-year period almost 2,500 men and women who were aged 18 to 30 at the beginning of the study.

More 80 percent of the participants gained 15 pounds or more over the study period. Nearly one in five in the “gain” group developed metabolic syndrome, a group of risk factors that indicate increased risk for heart disease, stroke and diabetes. Less than 4 percent in the stable weight group had metabolic syndrome at the end of 15 years.

Metabolic syndrome is characterized by unhealthy traits such as excessive belly fat, high cholesterol and other blood-fat disorders, insulin resistance, glucose intolerance or diabetes, and either a high normal blood pressure or hypertension.

The syndrome has been linked to obesity, physical inactivity, and genetic factors – and now weight gain. A recent study found that people with at least three factors for metabolic syndrome had a 65 percent greater risk of coronary heart disease death compared to people who did not have metabolic syndrome, diabetes or cardiovascular disease.

“Weight gain is a nearly universal phenomenon in our society today. Greater public health efforts should be aimed at weight stabilization over the long term,” Lloyd-Jones said.

“The best defense is decreasing the amount they eat and increasing their physical activity,” he said.

Lloyd-Jones’s co-researchers on this study were: Kiang Liu, professor of preventive medicine, Laura A. Colangelo, Lijing L. Yan, Liviu Klein and Cora E. Lewis, Northwestern University Feinberg School of Medicine; Catherine M. Loria, University of Alabama-Birmingham; and Peter Savage, National Heart, Lung, and Blood Institute, Bethesda, Md.

Power up your core with Pilates

MSN Diet & Fitness:

Pilates is a form of exercise for everyone—young or old, fit or flabby. Like many other kinds of exercise, Pilates increases metabolism, promotes respiratory and circulatory function, and improves your bone density and muscle tone. Like yoga and martial arts, it can help you to "get centered" and calm your nerves. Unlike many other forms of exercise, however, Pilates balances out muscular asymmetries, streamlines your silhouette, and improves your balance, coordination, and breath control. Pilates does all this because the exercises work to simultaneously develop your muscular flexibility and your strength. The exercises also help you to awaken a new body awareness, or what I call your "inner eye."

With all that said, what makes Pilates so pertinent to the way you live your life today?

Well, Pilates is all about breathing and moving more fully—both of which we need to do more often. Over the last 50 years, our lifestyles have become increasingly sedentary, while our bodies, which were built for action, haven't changed in design.

We call sitting still for long periods of time "discipline," but it can be a kind of tyranny. If you sit at work or on an airplane for an extended time, you know how stiff and tired you can become. Getting up for a short stretch or a drink of water feels great, doesn't it? That's because you're satisfying your body's natural instinct to move—and moving around pumps more oxygen to your brain and your body.

Read more...

-------------
Relates sites:

Benefits of the Pilates Method

Lose Belly Fat Fast! 6 diet strategies that work...

Wanna lose that belly fat? It's not as hard as you may think. Below is a fantastic article that describes 6 very powerful diet strategies for losing belly fat fast and building the lean, sleek, sexy midsection everyone wants....

From Shape Magazine:

The Flat Abs Diet: Lose belly fat fast!

Just can't get rid of your flabby belly, even though you do sit-ups and crunches until you're ready to drop? Maybe you're so mortified by the condition of your abs that you've relegated your bikini and low-rise jeans to the dark recesses of your closet.

Before you dump on (or just plain dump) your workout for not giving you killer abs, you should know the real culprit may be your diet — or even your high-stress lifestyle.

If you want to go from fat to fab abs, new research shows that what you eat is just as important as how — or even how much — you work out. And lifestyle counts, too, because stress doesn't just mess with your head, it also can induce a pooch.

Following are six strategies from the country's leading weight-loss, nutrition and stress experts, all designed to get you flat abs in just four weeks, plus three delicious, lowfat recipes that will fill you up without making you look or feel bloated.

Tip 1. Eat more fiber.

Not eating enough fiber may be a major reason women are getting fatter and flabbier. To ditch the fat and show off firm, beautiful abs, you need to eat at least 25 grams of fiber daily, says leading fiber researcher David J.A. Jenkins, M.D., Ph.D., D.Sc., professor of nutrition at the University of Toronto, and a member of the National Academy of Sciences (NAS) Food and Nutrition Board. Fiber, which is the indigestible part of fruits, vegetables and whole-grain foods, helps you achieve flat abs for three reasons:

The "bulk" factor Fiber is like a dry sponge. When it combines with the water in your digestive tract, it makes everything move through more quickly.

The "fill" factor Because high-fiber foods like fruits and vegetables supply plenty of bulk to your meals without adding a lot of calories, they keep you feeling full longer and help you lose weight, according to a study at the Human Nutrition Research Center at Tufts University. Researchers concluded that lowfat diets work only if they're also high in fiber-rich foods like fruits, vegetables and whole grains, all of which fill you up on fewer calories and less fat. In contrast, lowfat diets that are low in fiber and high in sugar, salt and preservatives can lead to bloating and weight gain.

In a study conducted by Barbara Rolls, Ph.D., a professor at Penn State University and co-author of The Volumetrics Weight-Control Plan (HarperTorch, 2003), subjects who ate vegetables as part of their meals consumed about 100 fewer calories and didn't make up for the caloric deficit later. While saving 100 calories a day may not sound like much, it translates into losing 10 pounds in one year. Use just this one trick — and there goes your tummy!

The "chew" factor "High-fiber foods require more chewing and take longer to eat," explains Leslie Bonci, M.P.H., R.D., author of the American Dietetic Association Guide to Better Digestion (John Wiley & Sons, 2003). "Because your mouth is more involved in the eating of high-fiber foods, you feel more satisfied with a high-fiber meal."

How to add fiber to your diet comfortably One cautionary note: It's important to add fiber slowly but consistently to prevent gas. "Make higher-fiber choices throughout the day; don't have all your fiber in one bunch," Jenkins says. "This is particularly important with viscous fiber — a type of soluble fiber found in beans, oats and barley that also has the benefit of lowering blood cholesterol," he says.

For best results, increase your fiber intake slowly over the course of one month and drink plenty of water to keep food moving through your system as quickly as possible.

Tip 2. Opt for a sensible amount of high-quality carbs.

For flatter abs, make carbs 45-65 percent (202-292 grams based on an 1,800-calorie diet) of your total daily calories. Balance is the key here, so don't go below 45 percent (202 grams), or above 65 percent (292 grams), which can lead to water retention, bloating and temporary weight gain that shows up in your middle.

When you eat carbs, they break down into glucose, which is stored as glycogen in the muscles and liver. When glycogen is stored, it carries with it three times its own weight as water, compared to no water at all for protein and fat, according to Peter Garlick, Ph.D., a professor at Stony Brook University in New York. If you eat an extremely high-carb diet, you may store excess water, experience bloating and gain temporary water weight. (This is why people who go on no- or very low-carb diets can initially lose weight so quickly. They're really just losing water.) To avoid bloating and weight gain caused by consuming too many or the wrong kind of carbs, follow these tips:

- Fill up on fruits and vegetables. These are the least bloat-promoting foods because they contain plenty of water and fewer carbs and calories for their volume.

- Avoid high-carb/empty-calorie foods like fast food, snack cakes, cookies and candy. These foods are high in simple carbs and sodium, which cause bloating and weight gain, and are low in fiber and nutrients.

- Focus on balanced eating. For best results, eat at least three to five 4-ounce servings of veggies (15-25 grams of carbs); two to four 4-ounce servings of fruit (30-60 grams of carbs) and about 1 cup (8 ounces cooked or 2 ounces dry, or 2 slices of bread) of whole grains per meal (90 grams per day).

- Make sure you eat enough calories, from complex carbs, lean protein and healthy fats. If you don't get an adequate number of calories (most women require at least 1,800 per day to lose weight, 2,000 to maintain and 2,400 or more if they're very active), you risk temporarily lowering your metabolism, which can also bring on bloating.

A good guideline: Don't cut any more than 250-500 calories below what you need to maintain your weight, advises C. Wayne Callaway, M.D., a metabolic specialist in Washington, D.C.

Tip 3. Drink up!

Many women believe that drinking too much water will give them puffy abs, but just the opposite is true. "Even though we associate water with being bloated, drinking more water can help to flush sodium out of the body, and that reduces the bloat," said Jeff Hampl, Ph.D., R.D., nutrition researcher and assistant professor at Arizona State University.

An easy way to tell if you're drinking enough is by checking the color and quantity of your urine. If it's pale yellow and high volume, you're doing OK. If it's dark and scant and/or you're thirsty, you're very likely to be dehydrated. Follow these tips to stay hydrated and healthy:

- Drink at least eight 8-ounce glasses of water per day. Beverages with little or no calories, caffeine or sodium, including herbal tea, are best. Avoid regular soft drinks and soups with lots of sodium. If you are eating plenty of water-rich foods such as fruits, vegetables and low-sodium soups, you can get half of your water requirements from foods, according to a 1998 NAS Food and Nutrition Board report.

- Avoid carbonated drinks. Fizzy drinks, including soda pop and spritzers, increase bloating because the carbon dioxide trapped in the bubbles creates gas, which slows down stomach emptying.

- Watch your intake of alcohol and caffeine. Both are natural diuretics, which increase fluid loss and don't replace your body fluids as effectively as water, juice and caffeine- and alcohol-free beverages. Because they promote dehydration, alcohol and caffeine also can fatten abs.

Tip 4. Watch the sodium.

Sodium may have a bad rep, but it's essential for regulating body fluids and blood pressure as well as for nerve transmission, muscle function and absorption of important nutrients. But even a small amount of excess sodium causes bloating.

According to the NAS, the average woman needs only 500 milligrams of sodium a day. Most of us get more than six times that, or 3,000-6,000 milligrams per day. The consequence of all this sodium — most of which is consumed as salt and preservatives in processed foods, fast foods and restaurant foods — isn't pretty for your abs. That's because where sodium goes, water follows.

When you eat a high-sodium meal, say, from your favorite Chinese takeout at 3,000 milligrams per entree, your body responds by retaining water. This results in edema and, possibly, a rise in blood pressure. Sodium's visible traces are outlined the next day when you stand sideways in your full-length mirror: major B-L-O-A-T! Even though it's temporary, that's no consolation when you want to wear something revealing that day. Here's how to keep your sodium intake at a healthy level:

- The American Heart Association recommends you consume no more than 2,400 milligrams of sodium daily — roughly 1 teaspoon of table salt. That's enough sodium to replenish your supply even if you work up a major sweat.

- Choose fresh, natural foods over fast, commercial or packaged foods. Instead of ordering french fries (265 milligrams of sodium), have a baked potato (8 milligrams). Instead of a pickle (1,730 milligrams!), enjoy a fresh cucumber (6 milligrams). And beware of cured meats: Three ounces of ham packs in 1,009 milligrams of sodium, compared to just 48 milligrams for the same amount of roast pork. Soups are also notoriously high in sodium; some canned varieties contain more than 1,100 milligrams per cup. Read labels carefully and stick with low-sodium brands like Healthy Choice.

Tip 5. Eat light at night.

It never fails: You have a heavier-than-normal evening meal or snack, and when you weigh yourself the next morning, you're up by several pounds. But as depressing as it may seem at the moment, such a quick gain is always water weight; you simply cannot gain that much fat overnight.

Evening eating is often the most problematic for women, as it can be related more to emotional issues than to real hunger. You're tired, lonely, bored, anxious; you want to relax or reward yourself after a tough day. But indulge too many nights in a row and that temporary water gain becomes permanent fat gain — and fatter abs.

In a study conducted by Callaway, people who skipped breakfast or lunch and ate their largest meal later in the day had lower metabolisms. So by eating light at night you'll receive a double benefit: You'll wake up with a flatter tummy, and you'll also have a better appetite for a fiber-rich breakfast, which sets you up for a day of healthful eating. Some tips to get you started:

- Eat five times a day. Your body needs food every three to four hours, so instead of eating three large meals, try to schedule five smaller, more frequent meals throughout the day (breakfast-snack-lunch-snack-dinner). By staying full and energized, you'll avoid hunger pangs, maintain an even energy flow, make better, healthier food choices (no bingeing or craving) and enjoy the most efficient burning of calories.

- Eat two-thirds of your calories before dinner. Your body needs calories when you're active, not at night, when your natural rhythm is slowing down. Make sure to eat breakfast, lunch and dinner to keep your metabolism revved.

- If you have to eat at night because you're hungry, stick with fruit, vegetables and other foods that are low in fat, calories and sodium.

Tip 6. Reduce stress.

Research shows that stress triggers the hormone cortisol to turn up your appetite and deposit fat around the organs in your abdomen. Pamela Peeke, M.D., M.P.H., author of Fight Fat After Forty (Penguin, 2000) calls this "toxic weight," because it's associated with heart disease, diabetes and cancer.

"Worrying over an issue that will not go away can lead to prolonged increases in your cortisol," says Peeke. "That means one heck of a stress-related appetite and fat abs." To reduce stress-related eating, try these tips:

- Move it to lose it. A recent study conducted at the Fred Hutchinson Cancer Research Center in Seattle showed cardiovascular exercise is especially effective in reducing midsection weight gain.

- Chill out. When you feel stress building, take a few moments to breathe deeply and regroup.

Learn more:

The Belly Fat Blog

Harvard's Advice on Losing Abdominal Fat

Tags: belly fat, lose fat, exercise, diet, weight loss

FDA: Olive oil may boost heart health

From CNN Diet & Fitness:

Food containing olive oil can carry labels saying they may reduce the risk of coronary heart disease, the government says, citing limited evidence from a dozen scientific studies about the benefits of monounsaturated fats.

As long as people don't increase the number of calories they consume daily, the Food and Drug Administration confirmed a reduction in the risk of coronary heart disease when people replace foods high in saturated fat with the monounsaturated fat in olive oil.

That means a change as simple as sautéing food in two tablespoons of olive oil instead of butter may be healthier for your heart.

"Since CHD is the No. 1 killer of both men and women in the United States, it is a public health priority to make sure that consumers have accurate and useful information on reducing their risk," Lester M. Crawford, acting FDA commissioner, said in a prepared statement.

"It's good news for consumers," said Bob Bauer, president of the North American Olive Oil Association, which sought the qualified health claim on Aug. 28, 2003. "Olive oil is a healthy product to help them fight heart disease."

Read more...

How to Avoid Dangerous Trans Fats

From Zone Diet Advantage:

Playing Dietary Defense: How to Avoid Trans Fatty Acids

Understanding all the different types of fats (the "good" ones and the "bad"ones) can be challenging. Here's a simple explanation of sometimes confusing "atomic" terminology.

• Fatty Acids are the chemical compounds that make up fats. They consist of chains of carbon atoms with hydrogen atoms attached.
• Saturated Fatty Acids have the maximum number of hydrogen atoms attached to every carbon atom. Thus, it is "saturated" with hyrdogen atoms.
• Trans Fatty Acids are used in foods like french fries, donuts, cookies, and chips. These kinds of foods are usually high in trans fatty acids. In fact, nearly all fried or baked goods have some trans fats.
  

Trans fatty acids are used in many packaged foods because they help extend shelf life. Without trans fats crackers wouldn't be crisp, and pie crust would be soggy. But, trans fats present a health risk because the body has trouble breaking them down. They build up in the lining of arteries and in other places in the body, contributing to many disease processes. For example, they can raise blood cholesterol levels. For this reason, the American Heart Association recommends that trans fats should be limited to less than 10% of total calories. To follow these recommendations, you first have to know the trans fat content of the foods you eat.

Fortunately, the Food and Drug Administration (FDA) has come to the rescue. In July of 2003, the FDA began requiring the mandatory listing of trans fat content on the nutrition labels of conventional foods and dietary supplements. Manufacturers have until January 1, 2006, to comply with the new FDA ruling. Until then, look at food labels carefully. If you see the words "hydrogenated" or "partially hydrogenated" listed as an ingredient, the food contains trans fats. The higher up on the list of ingredients those words appear, the mroe trans fats are present int eproduct. So carefully select your foods - and eat - defensively!

Learn more at Zone Diet Advantage...

When to Use Whey Protein: A 3-Step Plan

Whey protein is the most health-enhancing protein you can eat. You should eat some at least 1-3 times per day for faster fitness gains and optimal health. Here's a 3-step guide to using whey protein for great results...

From RealSolutionsMag.com:

1) After Training

After training, the body is grasping for essential nutrients to rebuild those damaged muscle fibers and branched chain amino acid oxidation is elevated, so without a quick dietary supply, oxidation may continue to breakdown muscles. So the quicker we can deliver these essential peptides, the better. Whey protein would be the best form of protein just for this at 25 g per serving. (It may be taken in two doses to enhance recovery—one dose before training and one immediately after.)

2) During the Day

Throughout the day, your protein source can be maintained with consumption of whole foods, including lean meats, fish, and eggs. For those of you who train more than once a day, further supplemental whey protein may be needed as whole foods tend to take longer to break down, and large amounts of undigested foods in the stomach during training can be detrimental.

3) Prior to Sleep

Although sleep and bedtime are seen as synonymous with recovery and recuperation, the eight to ten hours of sleep are also a time of fasting. Over this time, you want to provide your body with the essential materials for muscle building and recovery. This could be achieved with either pure casein or a combination of whey and casein, delivering a constant stream of vital amino acids and peptides over a longer time. Indeed, recent studies have shown a significant benefit using a combination of whey and casein on lifting capacity. Based on this data, I suggest a final meal of the day composed of around 21 g of whey and four grams of casein.

The Final WORD on WHEY!

Well, we have covered most of the pertinent issues related to whey protein and your performance along with aspects of recovery and food timing.

Surely, you can now see why whey is the clear champion of proteins. It's cost effective and a high-quality source of protein that's easy to mix and absorb, making it perfect for your post-training meal. Due to the much better processing methods in the manufacture of whey, it is low in sugars, fat, and calories, so it's a great way to maintain muscle mass while on a calorie-restricted diet. In essence, whey has proved itself to be a versatile anti-catabolic (anti-muscle-wasting) protein source that is great for recovery and great for performance, yet combining it with casein may enhance its already compellingly effects.

11 Great Weight Loss Foods

From MSN Diet & Fitness:

Below, Kristina and clinical nutritionist and author of Dare to Lose, Shari Lieberman, Ph.D., pinpoint some essential healthy foods for anyone who wants to lose weight and/or retain good health.


1. Yams and sweet potatoes.

Great diet foods because they’re low on the so-called glycemic index, says Dr. Lieberman. The glycemic index measures the values of various foods based on how quickly they break down and are absorbed into the bloodstream. The slower the digestion, the lower the score, the better the food is for regulating blood sugars, insulin, and overall metabolism – all of which affect fat deposition.


2. Oranges, apples and grapefruit.

Dr. Lieberman recommends these particular fruits because they contain high levels of the soluble fiber pectin. Fiber slows digestion, helps eliminate toxins stored in body fat, and gives you a feeling of fullness.


3. Killer sandwiches.

To lose 40 pounds in 21 weeks, Kristina relied on plenty of hearty sandwiches stacked with vegetables, such as tomato, cucumber, sprouts, lettuce and onion, as well as deli meats – but always oven-roasted turkey over anything vacuum-packed. For bread choice, Kristina suggests anything brown with lots of seeds and heavy grains you can actually see, because less-milled ingredients contain much more fiber.


4. Cereal

They can be a little hard to find, but low-sugar cereals packed with protein and fiber are hitting the market. The Kashi brand is one of the best, says Kristina. “I eat my cereal with skim milk and blackberries or raspberries, which contain about 8g of fiber per cup. That’s like three or four slices of bread!”


5. Salad

“If you eat a salad, make it valuable,” suggests Kristina, also a former five-star chef from New York City. “Get field or Asian greens and add a yogurt dressing. Plus you need a ton of vegetables and some good lean protein, like grilled salmon.”


6. Quiche

Quiche made with egg whites and just a couple of yolks is one of Kristina’s favorite protein sources. She also tosses in a little low-fat cheese, broccoli and spinach.


7. Yoghurt

And other dairy goods that come in great-tasting, low-fat products.


8. Almonds

Nuts are loaded with monounsaturated fats – the good fats that are rich in omega-3 fatty acids, known to lower cholesterol. Fats are as necessary to a healthy diet as protein and carbohydrates. “I recommend that 20 percent of calories come from [healthy] fat,” Dr. Lieberman says. Small amounts of nuts are a good starting point.


9. Peanut butter

Likewise, nut butters are a great source of those healthy, monounsaturated fats. Kristina likes unsalted, all natural brands of peanut butter. But almond or cashew butter is considered an even healthier option (especially if you’re allergic to peanuts!). Enjoy your favorite, but in moderation.


10. Hummus.

AKA pureed chickpeas, garlic, and a little lemon juice. Great with whole-wheat pita bread or organic corn chips.


11. Salsa.

Another favorite for dipping, and a homemade batch is easy to make. Fresh salsa is simply tomato, onion, jalapeno and cilantro. Now, tell me, what could possibly be unhealthy about that?

Nitric Oxide Q&A

Submitted by a reader:

Question: I've noticed a surge in the amount of nitric oxide (NO) supplements on the market, What is nitric oxide, and how is it supposed to help me put on muscle?

Answer: Most of the nitric oxide supplements you see advertised are simply products that contain some form of arginine. You may be familiar with this amino acid due to its potential to increase growth hormone (GH) levels. Arginine also plays a number of other roles in your body, one of them being the production of the gas nitric oxide (NO). Nitric oxide is essentially a signaling molecule that helps control a range of processes in the body, including nerve signaling, immune functions, muscle growth and the dilation of blood vessels. It is the last two that most NO supplements hang their hats on. Dilation simply means the opening up of blood vessels, which helps to increase blood flow to your muscles, bringing with it much-needed nutrients, oxygen and hormones (especially if arginine is boosting your GH). It also means enhanced blood flow to other parts of your body, including those that are, shall we say, below the belt. This is why you'll see many of these arginine-containing products being sold as male sexual aids.

The good news is that the scientific research supports arginine's ability to drive NO synthesis, especially in people with high cholesterol, high blood pressure, diabetes, and in those who smoke. Taking supplemental arginine also appears to enhance NO production during wound healing and oxidative stress. Since muscle recovery following exercise is likened to wound healing and oxidative stress increases with exercise, the chances are good that an NO supplement will be beneficial in your muscle-building quest.

Taking straight L-arginine should boost NO production, but most products use arginine in the form of arginine alpha-ketoglutarate. This is basically two arginine molecules attached to one alpha-ketoglutarate (a precursor to the amino acid glutamine). Supplement manufacturers tend to use this form because it may enhance the absorption of arginine, as well as give the added benefit of indirectly providing glutamine. Although glutamine has many important roles for bodybuilders, it also can be used in the body to produce arginine. The other benefit of most NO products is that they stack the arginine with other ingredients such as forskolin, citrulline and inulin to possibly enhance the effects of NO. Look for products that provide at least three grams of arginine alpha-ketoglutarate or, if you use L-arginine, about two to five grams. Take these amounts twice per day on an empty stomach, once in the morning and once about 30 minutes to an hour before your workout.

Learn more about nitric oxide here...

Newest 'Duh' Study: Coffee & cigarettes a bad way to start your day!

From Yahoo! News:

People who like to start the day with coffee and a cigarette may be doing particular damage to their arteries, new research suggests.

Among 24 healthy young adults in the study, the combination of smoking and caffeine consumption temporarily increased stiffness in the aorta -- the main artery carrying blood from the heart to the rest of the body -- more than either caffeine or smoking did alone.

In fact, the effect of the cigarette-caffeine combo was more than just the sum of the effects of each, according to findings published in the Journal of the American College of Cardiology.

This means that tobacco and caffeine may act interact and work in a synergistic manner to harm the arteries over the long run, the study authors conclude.

Read more...

Avoid getting the flu

Worried about the flu this year? Don't be. Instead learn a few flu prevention strategies that really work!

Exercise and Intimacy

From SmoothFitness.com:

As you're out on your daily jog or bicycling to work, do you ever stop to consider the correlation that your workouts may have with your more romantically intimate encounters in life? Maybe you should! After all, the more active you are, the better prepared your body will be for intimacy.

Confirmed Through Research

According to the American Council on Exercise, studies have been conducted to find out whether exercise has any effect on one's sexual desire and performance. Results of such studies have confirmed that, in both men and women, exercise does, in fact, improve one's desire, performance, and satisfaction.

Men who had previously been known as "couch potatoes" were assigned to one-hour exercise sessions, three to four times per week. The study, which was conducted by the University of California in San Diego, concluded that these men had reported improvement in their ability to perform sexually. They began having intimate relations more frequently. They were able to sustain erections longer. And, they experienced greater satisfaction than they did when they led sedentary lifestyles.

In another study that was conducted by the New England Research Institute, it was found that men who engaged in more frequent, vigorous exercise on a regular basis over an eight year period had few or no problems with impotency.

In similar studies, women who exercised regularly were also found to enjoy making love more intensely and more frequently than did women who were inactive.

Can You Overdo It?

According to medical experts, exercise can enhance your physical intimacy, because exercise strengthens your cardiovascular system, and it improves your circulation. Good circulation and a strong heart are necessary for your body to function well sexually. Engaging in aerobic exercises, strength-training exercises, and flexibility exercises also prepare your body for various positions you may find yourself in during lovemaking. You will also be better able to endure longer periods of physical intimacy with your partner.

However, you can exercise too much! And, too much exercise can be detrimental to your love life! According to these same medical experts, when you engage in excessive exercise, you experience a decrease in your testosterone levels. This, in turn, may lead to a decrease in your sexual appetite. Too much exercise can also be harmful to your immune system. A weak immune system can negatively affect the physical aspects of your love life, as well.

If you always remember to do everything in moderation, you will notice more benefits to your overall health, as well as improvements in your physically intimate moments. And, be sure to consult with your health care professional prior to beginning any exercise or diet program.

Happy Exercising!

Cyndi Schoenhals
CPT and fitness writer

Learn more at SmoothFitness.com...