Tag Archive for: #wonderfullyfit

10 Things You Can Do To Lose Fat Without Even Trying

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We hope you enjoy our quick guide on losing fat without breaking a sweat….

fat

  1. Eat smaller more frequent meals – not only is your metabolism boosted every time you eat something, your body can more efficiently process smaller meals. Instead of having 3 large meals in a day, try to break them up into 5 or 6 smaller meals.

  2. Drink more water – regular water intake helps to flush away waste products in the body. Get at least six to eight 8 oz. glasses per day. An easy way to do this is to keep a water bottle handy and drink from it frequently.

  3. Be inefficient – do you need to go to the kitchen to get a couple of things? Break it up into to two trips even if you can do it in one. Being inefficient like this can easily double your activity level, burning calories without even trying.

  4. Eat more protein – sources of protein include foods such as chicken, fish, eggs, dairy, beans, lean red meats, etc. Your body burns more calories processing protein than either carbohydrates or fats. Protein also helps to support your muscle tissue, which burns calories all day long!

  5. Take the stairs instead of the elevator – any time you can add in a little more physical activity, do it. This doesn’t mean you need to slog up 20 flights of stairs. Even a flight or two done regularly will add up.

  6. Don’t let yourself get hungry – when you get hungry you will have a much greater tendency to overeat when you do finally get something to eat. As well, because your body is starting to go into starvation mode, it will be much more likely to hold onto whatever you give it.

  7. Order small portions at restaurants – it’s tough to order small french fries when “supersizing” your order is such a great “value.” Take note, however, your real savings will occur in the calories that don’t end up on your backside.

  8. Eat more fiber – fiber is very filling. By eating more fiber you will find yourself full sooner. This feeling of fullness will last a long time as well.

  9. Wait 20 minutes between servings – your brain takes at least 20 minutes to register that you’re full. By waiting that long, you’ll give your brain a chance to realize that you don’t really need any more food.

  10. Cheat on your diet – one thing I always make my clients promise is that they will cheat on their diet. The only thing I ask that they do is to cheat ONLY when they have planned to cheat. By planning when you are going to eat the foods you crave, you take back control of your eating habits. This way you no longer “give in” to your cravings. You “reward yourself” for sticking to proper nutritional habits. Do this once or twice a week and you will feel far more in control of your eating.

In conclusion, if you follow even a few of these 10 easy tips in the long term, you will certainly notice a difference in your overall weight and health.

 

Do Yoda Proud-Meditation Techniques 101

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Meditation refers to a state where your body and mind are consciously relaxed and focused. Practitioners of this art report increased awareness, focus, and concentration, as well as a more positive outlook in life.

Meditation is most commonly associated with monks, mystics and other spiritual disciplines. However, you don’t have to be a monk or mystic to enjoy its benefits. And you don’t even have to be in a special place to practice it. You could even try it in your own living room!

meditation

Although there are many different approaches to meditation, the fundamental principles remain the same. The most important among these principles is that of removing obstructive, negative, and wandering thoughts and fantasies, and calming the mind with a deep sense of focus. This clears the mind of debris and prepares it for a higher quality of activity.

The negative thoughts you have – those of noisy neighbors, bossy officemates, that parking ticket you got, and unwanted spam– are said to contribute to the ‘polluting’ of the mind, and shutting them out is allows for the ‘cleansing’ of the mind so that it may focus on deeper, more meaningful thoughts.

Some practitioners even shut out all sensory input – no sights, no sounds, and nothing to touch – and try to detach themselves from the commotion around them. You may now focus on a deep, profound thought if this is your goal. It may seem deafening at first, since we are all too accustomed to constantly hearing and seeing things, but as you continue this exercise you will find yourself becoming more aware of everything around you.

If you find the meditating positions you see on television threatening – those with impossibly arched backs, and painful-looking contortions – you need not worry. The principle here is to be in a comfortable position conducive to concentration. This may be while sitting cross-legged, standing, lying down, and even walking.

If the position allows you to relax and focus, then that would be a good starting point. While sitting or standing, the back should be straight, but not tense or tight. In other positions, the only no-no is slouching and falling asleep.

Loose, comfortable clothes help a lot in the process since tight fitting clothes have a tendency to choke you up and make you feel tense.

The place you perform meditation should have a soothing atmosphere. It may be in your living room, or bedroom, or any place that you feel comfortable in. You might want an exercise mat if you plan to take on the more challenging positions (if you feel more focused doing so, and if the contortionist in you is screaming for release). You may want to have the place arranged so that it is soothing to your senses.

Silence helps most people relax and meditate, so you may want a quiet, isolated area far from the ringing of the phone or the humming of the washing machine. Pleasing scents also help in that regard, so stocking up on aromatic candles isn’t such a bad idea either.

The monks you see on television making those monotonous sounds are actually performing their mantra. This, in simple terms, is a short creed, a simple sound which, for these practitioners, holds a mystic value.

You do not need to perform such; however, it would pay to note that focusing on repeated actions such as breathing, and humming help the practitioner enter a higher state of consciousness.

The principle here is focus. You could also try focusing on a certain object or thought, or even, while keeping your eyes open, focus on a single sight.

One sample routine would be to – while in a meditative state – silently name every part of you body and focusing your consciousness on that part. While doing this you should be aware of any tension on any part of your body. Mentally visualize releasing this tension. It works wonders.

In all, meditation is a relatively risk-free practice and its benefits are well worth the effort (or non-effort – remember we’re relaxing).

Studies have shown that meditation does bring about beneficial physiologic effects to the body. And there has been a growing consensus in the medical community to further study the effects of such. So in the near future, who knows, that mystical, esoteric thing we call meditation might become a science itself!

 

Meditation

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4 Steps To Better Health

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It’s possible to learn HOW to better your health in only 4 steps and this article will show you how. Each step is a bite-sized nugget of healthy living information you can actually use.

Let’s get started…

steps

Step 1: Nutritional Supplements
In my opinion, they are very necessary and very beneficial- especially when combined with healthy eating habits. It’s very difficult to get all the nutrients your body needs through food alone, but combining proper nutrition with nutritional supplements is very powerful.
That being said, the one supplement everyone should be taking is a good multi vitamin/mineral. Look at it as added insurance- eating well is crucial, but now that you’re also taking a multi, you can rest assured you’re getting the nutrients your body needs.

Step 2: Nutrition
Good nutrition is SO important. You are what you eat…remember that. Make a conscious effort to gradually improve your eating habits, eating more of the good foods (nuts, berries, peanut butter, olive oil, greens, chicken, whole grains, etc.) and less of the bad foods (fried food, saturated fat, fructose corn syrup, hydrogenated oils, etc.). Reading the label of what you’re eating will tell you a lot. You may think you lack the needed will power, but you’ll be amazed at what happens when you start to gradually improve your eating habits.

Step 3: Exercise
Exercise is the missing piece of the puzzle when it comes to better health. There are so many benefits of exercising, including stronger bones and improved libido- it’s a no brainer to start doing it. Your goal should be to exercise 3-5 times a week with a combination of cardio exercises and strength training (but no more than 1 hour per workout session). It’s been measured that if you add 3 pounds of muscle to your body, this added muscle will burn as many calories as if you ran 1 mile. Muscle burns calories!

Step 4: Stress Management and Sleep
Stress management and getting good sleep each night round out your path to better health. Until you find a way to manage your stress, it will continue to do damage to your body. Two tips you might want to implement include prioritizing your day each morning and practicing deep breathing exercises (yes, you probably already knew this, but have you tried it?). Getting enough sleep each night is equally important when you consider your body uses this time to repair itself. You should aim for 7-9 hours each night. Two tips you might want to implement include exercising and avoiding late night eating.

Now that you have the basics, expand on this information. Step 1 research more about Nutritional Supplements, Step 2 research more about Nutrition and so on. I guarantee after the 4 steps you’ll feel more confident about reaching your health & fitness goals.

14 Signs That You Need to Improve Your Body

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Whether it’s making promises to lose weight or to exercise more, resolutions have long been a traditional aspect of ringing in the New Year and body improvement seems to be top of the list.

For most, health and appearance can be at the top of the list in a relentless pursuit of thinness – a quest that all too often results in low self-esteem, body-image disturbances or an eating disorder.
“Many women obsess over body size and weight and develop distorted body images partly as a reflection of low self-esteem,” says Adrienne Ressler, national training director for The Renfrew Centers. Body-image problems range from mild dissatisfaction to severe body-hatred.

body

Some of the common warning signs that indicate that a person may be suffering from body-image problems include:

  • Is unable to accept a compliment.
  • Lets mood be affected by how she thinks she looks.
  • Constantly compares herself to others.
  • Calls herself disparaging names – “fat,” “gross,” “ugly,” “flabby.”
  • Attempts to create a “perfect” image.
  • Seeks constant reassurance from others that her looks are acceptable.
  • Consistently overestimates the size of her body or body parts.
  • Believes if she could attain her goal weight or size, she would accept herself.
  • Allows her drive for thinness to supersede all of life’s pleasures or goals.
  • Equates thinness with beauty, success, perfection, happiness, confidence, and self-control.
  • Compartmentalizes the body into parts – (thighs, stomach, buttocks, hips, etc.) rather than feeling connected to the whole body.
  • Has an ever-present fear of being fat – even if she is slim.
  • Has an overriding sense of shame about her self and her body.
  • Focus on the day-to-day decisions to get good, tasty fuel and fun physical activity, have friends, express yourself. These are key elements of physical and emotional well-being!

 

40 Day running program for 40-50 year-olds

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Every day is designed for a 30 minute workout routine. So you will need a stopwatch or a watch. Follow this program just as it is planned out, make plans on working out 4 to 6 times per week, if you do not make at least 4 times in any given week you need to go back redo that week. But whatever you do, do not give up.

day

DAY #1 THROUGH DAY #3
#1) walk for 30 minutes

DAY #4 THROUGH DAY #8
#1) walk for 7 minutes, then jog for 2 minutes
#2) walk for 8 minuets, then jog for 2 minute
#3) walk for 7 minutes, then jog for 1 minute
#4) walk for four minutes cool down

DAY #9 THROUGH DAY #11
#1) walk 7 for minutes, then jog for four minutes
#2) walk 7 for minutes, then jog for three minutes
#3) walk 6 for minutes, then SPRINT (or run hard)for 10 seconds
#4) walk for minutes, then SPRINT (or run hard) for 5 seconds

DAY #12 THROUGH DAY #20
#1) walk for 6 minutes, then jog for 6 minutes
#2) walk for 7 minutes, then jog for 3 minutes
#3) walk for 3 minutes, then jog for 3 minutes
#4) walk for 4 minutes cool down

DAY #21 THROUGH DAY #23
#1) walk for 3 minutes, jog for eight minutes
#2) walk for 3 minutes, then SPRINT (or run hard) for 15 seconds
#3) walk for 3 minutes, then SPRINT (or run hard) for 10 seconds
#4) walk for 3 minutes, then SPRINT (or run hard) for 8 seconds
#5) walk for 5 minutes, then SPRINT (or run hard) for 8 seconds
#6) walk for 5 minutes, then jog for 1 minute
#7) walk for 2 minutes cool down

DAY #24 THROUGH DAY #29
#1) walk for 5 minutes, then jog for 10 minutes
#2) walk for 5 minutes, then jog for 7 minutes
#3) walk for 3 minutes cool down

DAY #30 THROUGH DAY #35
#1) walk for 4 minutes, then jog for 15 minutes
#2) walk for 3 minutes, then jog for 5 minutes
#3) walk for 3 minutes cool down

DAY #36 THROUGH DAY # 40
#1) walk for 3 minutes, then jog for 27 minutes

 

 

Tips For Better Eating Habits

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Considering the Bulging Waist Lines of 66% of The Population it is obvious that sticking to a healthy eating plan is a challenge for many people . If your are having problems sticking with that resolution that you set in January, here are some simple tips to help you start to create new and healthy eating patterns

Calories count. It’s not low fat vs. low carb. You can eat fewer calories by eating less food (which is why you can lose weight on any diet that restricts entire categories of foods or limits portion sizes), but you may get hungry and gain it back. Fat has 9 calories per gram, but protein and carbohydrates have only 4 calories per gram. This means that when you eat less fat, you consume fewer calories without having to eat less food. Eat less fat and fewer simple carb.

eating

To achieve a one pound weight loss per week, 3500 calories should be subtracted from your normal weekly caloric intake. To do this, reduce your normal daily caloric consumption by 200 to 300 calories per day and increase your physical activity with a goal of burning an additional 200 to 300 calories per day.

Don’t diet. Instead of saying “I can’t have that, I am on a diet” try “I don’t want that, I am changing my eating habits”

Be accountable for what and how much you eat – keep a food journal for a month or at the very least a few weeks to be aware of what, when and why you are eating . Paying attention to physical cues and signals can help you determine when your body is cuing you to eat due to hunger as opposed mental or external cues. Ask yourself, “Am I really hungry or am I eating because ..it is there, it smells good, I don’t want to waste food, I’m stressed, I am bored (insert your favorite here).

Do not restrict foods! There are no bad foods, only inappropriate portion sizes. If you neglect certain food groups, you’ll end up craving those foods and binging . You also miss out on vital nutrients.
Weigh and measure foods for at least a month but at the very lease 2 weeks to be aware of serving sizes and portions. Serving sizes and portions have gotten so distorted over the years in restaurants and the like that most people are completely unaware of what a single serving actually looks like . Most restaurants servings are 2-3 times single serving sizes.

Don’t skip meals – eating 5-6 times a day not only stimulates your metabolism but will keep your blood sugar level eating and avoid overeating

Be positive. Recognize irrational thoughts. Focus on the things that you have done right and the positive changes that you have made. Remember – success breeds success.

Lose weight in a way that enhances your health not in a way that detracts from it You can lose weight by smoking cigarettes or taking such but they are not healthful ways of doing so and you will soon reusme your old habits (and weight)

Avoid trans-fatty acids and partly hydrogenated fats (“bad fats”). They may increase the shelf life of certain food products, but they decrease the shelf life of people who eat them.

Eat fewer “bad carbs” like sugar and white flour. They are low in fiber, so they are a double punch if you are trying to create healthy eating habits : a lot of calories that don’t fill you up,
Eat more “good carbs” like fruits, vegetables, legumes and unrefined grains (such as whole-wheat flour and brown rice). They are rich in fiber, which slows absorption and fills you up before you take in too many calories.

What you include in your diet is as important as what you exclude. With few exceptions, those protective antioxident and health benefiting substances are found in good carbs, such as fruits, vegetables, whole grains and legumes.

Eat less red meat. Dr. Atkins may have disagreed, but it’s loaded with artery-clogging saturated fat and has been linked to an increased risk of cancer.

Begin by making moderate changes in your diet. If you want to lower your cholesterol level or weight even more (or if you have heart disease and want to reverse it), you may need to make bigger changes.

Choose quality over quantity. Smaller portions of good foods are more satisfying than larger portions of junk foods, especially if you pay attention to what you’re eating!!!!

 

 

17 Secrets to Sticking to Your Exercise Routine

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A quick tip guide to help with your daily or weekly exercise routine.

 

1. Make natural food choices – go through the pantry and donate anything that is in a box, can or frozen from a processed source. The more natural the foods you eat – in their most raw states, the more energy you will derive from it. Avoid anything that has a wrapper or if your tongue has to do gymnastics to pronounce the ingredients. Food shop often to keep fresh organic foods readily available. Shop only around the outside of the grocery store. The more money spent on marketing a food item, the worse off it is for you. If the food was around 100+ years ago, it’s most likely good for you and not genetically modified, fortified or altered from its natural state.

2. Rely on the Thermic Effect of Food – Ten to 35 % of our metabolism can come from the Thermic Effect of Food – which is the energy needed to process the food consumed. If you eat 5 – 6 smaller meals a day, you will never feel like you are on a diet, your energy will be steady, you will never go into a hyperglycemic state and your body will become a fat burning machine which will be prepared to exercise at any give time. Each meal should be a mini version of what you are likely used to if you currently eat 3 meals a day. Every meal should contain a lean protein, a starchy carbohydrate and a fibrous carbohydrate.

exercise routine

3. Change Your State – Once you make up your mind about something, become relentless about it and the process of achieving the result is much more seamless. When you decide you want to feel and look better and acquire the knowledge to do so, making the right decisions regarding eating and exercising becomes effortless. Relate your health to other accomplishments you have achieved in your life. To decide means to cut off any other possibility. Make your health a must in your schedule and in all of your decisions.

4. Apply the 90 / 10 rule – If 90 percent of the time you are making healthful food choices in the right amounts and you are exercising regularly and intensely, enjoy the other 10% of the time without an ounce of guilt. You can plan ahead for your 10% if you know a party is coming up over the weekend or if you will be traveling and have to miss a workout. But in the event that you are overcome by the dessert menu, indulge without any remorse and know the very next meal that you will be back on track.

5. Warm up before a strength training session – Warming up increases blood flow to muscles by about 55%, giving you better muscle contraction. You’ll sweat earlier, which helps to regulate your body temperature. It also jump starts the neuromuscular connection which initiates the release of carbohydrate and fat enzymes and hormones while reducing your perceived exertion during strength training. Just 5 minutes of walking or cycling will meet this requirement.

6. Vary your cardio exercises – Alternate between two or more cardiovascular activities like walking and cycling or kickboxing and step aerobics. This will help to optimally develop your cardiovascular fitness, maintain the element of fun in exercise, help you avoid over-training, as well as injury. Bottom line, you will expend more calories.

7. Incorporate several cardio techniques – Use a combination of continuous, interval, circuit and Fartlek (speed play) training. Changing techniques forces your body to adapt and become more efficient. Vary the intensity and modify impact styles. For example, if you have been walking the same path at the same pace every day, begin to incorporate bursts of acceleration intermittently. The underlying principle is that change is what keeps the body progressing, making improvements and burning fat.

8. Plan your workouts in Phases – Organize your workouts into a cyclic structure. For example, for two to three weeks, exercise at a lower intensity for 45 to 60 minutes, and then, for the next two to three weeks, perform 20 to 30 minutes at your highest intensity. The following 2 to 3 weeks, workout at a moderate intensity for 30 to 45 minutes. This system allows you to maintain a high level of fitness and not over-train. This cycling of workout structures will help your body become more efficient at fat burning.

9. Circuit Train – Perform several strengthening exercises interspersed with a short cardio segments. For example perform a leg press, lateral pull down and abdominal crunch followed by 3 minutes of cycling. Then repeat another 3 strength exercises followed by 3 minutes of walking. Circuit training has a lower dropout rate, is an efficient calorie burner, increases muscular strength and decreases body fat.

10. Strength Train with Multi Joint exercises – Choose exercises that work compound muscle groups – meaning more than one muscle group at a time. This will give you the most mileage per exercise. Examples include squats, lunges, and push ups. For every pound of muscle on your body you need 35 to 50 calories per day to sustain it, while every pound of fat on your body requires only a modest 2 calories per day.

11. Exercise first thing in the morning – Morning exercisers have a higher likelihood of showing up. Later in the day, the odds that you’ll skip your workout increase as interruptions arise and fatigue sets in. Morning exercise also helps regulate your hormone response, telling your body to release fat and kick start your metabolism.

12. Eat a “primer” meal prior to working out – Having a small balanced meal prior to exercise will help you burn fat. After you eat, your blood sugar rises and exercise acts like insulin to help regulate blood glucose. Eating will also give you the energy for a more intense workout – you will therefore burn more calories.

13. Train with intensity – To get the full benefits of exercise, you must graduate from the “pink weights” and moderate walking. Do not be afraid to increase your resistance and challenge your muscles and cardiovascular system. In order to change, you have to push your physical limits beyond what you are accustomed to.

14. Stay hydrated. In order for fat to be metabolized, it must first be released from the fat cell and then be transported by the bloodstream where it is shunted to the liver and other active tissues to be used as fuel. If you are in a dehydrated state, the liver has to come to the aid of the kidneys and can’t focus on it’s role of releasing fat. A general rule of thumb is to take your body weight and multiply it by .55 to estimate how many ounces of water you should consume daily.

15. Exercise using bursts of acceleration and recovery. Research shows that heart rate variability is the greatest predictor of health. To train for the greatest heart rate ranges, perform bursts of activity throughout the day. For example, you can sprint out to the mail box, run in place for 60 seconds while your food is heating up or burst up 3 flights of stairs. Bursts of acceleration can last up to 60 seconds and can be repeated 5 – 7 times daily every other day. Your metabolism will remain raised after the burst (known as the after-burn) and will remain elevated for up to an hour or more depending on how intense the burst was. Overall, performing short bursts throughout the day contributes to calories burned, fat lost, improved health and mental clarity.

16. Journal – writing down your goals, having a mission, recording physical activity and logging food consumed are a proven way to get results. Those who commit goals and a plan to paper have a higher success rate. You can use a journal that is specifically developed to walk you through the fat loss process  or use a new blank document or notebook to record your feelings, successes, obstacles and achievements.

17. Exercise with a buddy – your chances of sticking to your exercise program are higher when you enlist a significant other. Having accountability to a partner is more motivating than exercising alone. Choose a partner who is important to you, who shares in your goals and is of a similar physical ability (or slightly better).

 

24 Good Reasons Why You May Need Vitamin Supplements

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Many people believe that eating a well balanced diet provides all the vitamins and minerals necessary for good health. In ideal circumstances, this is the case, but in reality there are many reasons why you may need vitamin supplements to cope with living in the twentieth century environment. Taking vitamins when required is a safe method of optimizing your dietary sources of nutrients, providing you follow the instructions on product labels.

vitamin supplements

1. Poor Digestion

Even when your food intake is good, inefficient digestion can limit your body’s uptake of vitamins. Some common causes of inefficient digestion are not chewing well enough and eating too fast. Both of these result in larger than normal food particle size, too large to allow complete action of digestive enzymes. Many people with dentures are unable to chew as efficiently as those with a full set of original teeth.

2. Hot Coffee, Tea and Spices

Habitual drinking of liquids that are too hot, or consuming an excess of irritants such as coffee, tea or pickles and spices can cause inflammation of the digestive linings, resulting in a drop in secretion of digestive fluids and poorer extraction of vitamins and minerals from food.

3. Alcohol

Drinking too much alcohol is known to damage the liver and pancreas which are vital to digestion and metabolism. It can also damage the lining of the intestinal tract and adversely affect the absorption of nutrients, leading to sub-clinical malnutrition. Regular heavy use of alcohol increases the body’s need for the B-group vitamins, particularly thiamine, niacin, pyrimidine, folic acid and vitamins B-12, A and C as well as the minerals zinc, magnesium and calcium. Alcohol affects availability, absorption and metabolism of nutrients.

4. Smoking

Smoking too much tobacco is also an irritant to the digestive tract and increases the metabolic requirements of Vitamin C, all else being equal, by at least 30mg per cigarette over and above the typical requirements of a non-smoker. Vitamin C which is normally present in such foods as paw paws, oranges and capsicums, oxidizes rapidly once these fruits are cut, juiced, cooked or stored in direct sunlight or near heat. Vitamin C is important to the immune function.

5. Laxatives

Overuse of laxatives can result in poor absorption of vitamins and minerals from food, by hastening the intestinal transit time. Paraffin and other mineral oils increase losses of fat soluble vitamins A, E and K. Other laxatives used to excess can cause large losses of minerals such as potassium, sodium and magnesium.

6. Fad Diets

Bizarre diets that miss out on whole groups of foods can be seriously lacking in vitamins. Even the popular low fat diets, if taken to an extreme, can be deficient in vitamins A, D and E. Vegetarian diets, which can exclude meat and other animal sources, must be very skillfully planned to avoid vitamin B12 deficiency, which may lead to anemia.

7. Overcooking

Lengthy cooking or reheating of meat and vegetables can oxidize and destroy heat susceptible vitamins such as the B-group, C and E. Boiling vegetables leaches the water soluble vitamins B-group and C as well as many minerals. Light steaming is preferable. Some vitamins, such as vitamin B6 can be destroyed by irradiation from microwaves.

8. Food Processing

Freezing food containing vitamin E can significantly reduce its levels once defrosted. Foods containing vitamin E exposed to heat and air can turn rancid. Many common sources of vitamin E, such as bread and oils are nowadays highly processed, so that the vitamin E content is significantly reduced or missing totally, which increases storage life but can lower nutrient levels. Vitamin E is an antioxidant which defensively inhibits oxidative damage to all tissues. Other vitamin losses from food processing include vitamin B1 and C.

9. Convenience Foods

A diet overly dependent on highly refined carbohydrates, such as sugar, white flour and white rice, places greater demand on additional sources of B-group vitamins to process these carbohydrates. An unbalanced diet contributes to such conditions as irritability, lethargy and sleep disorders.

10. Antibiotics

Some antibiotics although valuable in fighting infection, also kill off friendly bacteria in the gut, which would normally be producing B-group vitamins to be absorbed through the intestinal walls. Such deficiencies can result in a variety of nervous conditions, therefore it may be advisable to supplement with B-group vitamins when on a lengthy course of broad spectrum antibiotics.

11. Food Allergies

The omission of whole food groups from the diet, as in the case of individuals allergic to gluten or lactose, can mean the loss of significant dietary sources of nutrients such as thiamine, riboflavin or calcium.

12. Crop Nutrient Losses

Some agricultural soils are deficient in trace elements. Decades of intensive agriculture can overwork and deplete soils, unless all the soil nutrients, including trace elements, are regularly replaced. This means that food crops can be depleted of nutrients due to poor soil management. In one U.S Government survey, levels of essential minerals in crops were found to have declined by up to 68 per cent over a four year period in the 1970’s.

13. Accidents and Illness

Burns lead to a loss of protein and essential trace nutrients such as vitamins and minerals. Surgery increases the need for zinc, vitamin E and other nutrients involved in the cellular repair mechanism. The repair of broken bones will be retarded by an inadequate supply of calcium and vitamin C and conversely enhanced by a full dietary supply. The challenge of infection places high demand on the nutritional resources of zinc, magnesium and vitamins B5, B6 and zinc.

14. Stress

Chemical, physical and emotional stresses can increase the body’s requirements for vitamins B2, B5, B6 and C. Air pollution increases the requirements for vitamin E.

15. P.M.T

Research has demonstrated that up to 60 per cent of women suffering from symptoms of premenstrual tension, such as headaches, irritability, bloated ness, breast tenderness, lethargy and depression can benefit from supplementation with vitamin B6.

16. Teenagers

Rapid growth spurts such as in the teenage years, particularly in girls, place high demands on nutritional resources to underwrite the accelerated physical, biochemical and emotional development in this age group. Data from the USA Ten State Nutrition Survey (in 1968-70 covering a total of 24,000 families and 86,000 individuals) showed that between 30-50 per cent of adolescents aged 12-16 had dietary intakes below two thirds of the recommended daily averages for Vitamin A, C, calcium and iron.

17. Pregnant Women

Pregnancy creates higher than average demands for nutrients, to ensure healthy growth of the baby and comfortable confinement for the mother. Nutrients which typically require increase during pregnancy are the B-group, especially B1, B2, B3, B6, folic acid and B12, A, D, E and the minerals calcium, iron, magnesium, zinc and phosphorous.

The Ten State Nutrition Survey in the USA in 1968-70 showed that as many as 80 per cent of the pregnant women surveyed had dietary intakes below two thirds of recommended daily allowances. Professional assessment of nutrient requirements during pregnancy should be sought.

18. Oral Contraceptives

Oral Contraceptives can decrease absorption of folic acid and increase the need for vitamin B6, and possibly vitamin C, zinc and riboflavin. Approximately 22 per cent of Australian women aged 15-44 are believed to be on “the pill” at any one time.

19. Light Eaters

Some people eat very sparingly, even without weight reduction goals. US dietary surveys have shown that an average woman maintains her weight on 7560 kilojoules per day, at which level her diet is likely to be low in thiamine, calcium and iron.

20. The Elderly

The aged have been shown to have a low intake of vitamins and minerals, particularly iron, calcium and zinc. Folic acid deficiency is often found, in conjunction with vitamin C deficiency. Fiber intake is often low. Riboflavin (B2) and pyrimidine (B6) deficiencies have also been observed. Possible causes include impaired sense of taste and smell, reduced secretion of digestive enzymes, chronic disease and, maybe, physical impairment.

21. Lack of Sunlight

Invalids, shift workers and people whose exposure to sunlight may be minimal can suffer from insufficient amounts of vitamin D, which is required for calcium metabolism, without which rickets and osteoporosis (bone thinning) has been observed. Ultraviolet light is the stimulus to vitamin D formation in skin. It is blocked by cloud, fog, smog, smoke, ordinary window glass, curtains and clothing. The maximum recommended daily supplement intake of vitamin D is 400 i.u.

22. Bio-Individuality

Wide fluctuations in individual nutrient requirements from the official recommended average vitamin and mineral intakes are common, particularly for those in high physical demand vocations, such as athletics and manual labor, taking into account body weight and physical type. Protein intake influences the need for vitamin B6 and vitamin B1 is linked to kilo joule intake.

23. Low Body Reserves

Although the body is able to store reserves of certain vitamins such as A and E, Canadian autopsy data has shown that up to thirty percent of the population have reserves of vitamin A so low as to be judged “at risk”. Vitamin A is important to healthy skin and mucous membranes (including the sinus and lungs) and eyesight.

24. Athletes

Athletes consume large amounts of food and experience considerable stress. These factors affect their needs for B-group vitamins, vitamin C and iron in particular. Tests on Australian Olympic athletes and A-grade football players, for example, have shown wide ranging vitamin deficiencies.

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Tips For Staying Fit While Working From Home

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Despite what many may think, working from home takes a lot of time and a lot of work. I’m sure you’ve heard someone say, “They don’t really have a job, they just work from home.” That statement couldn’t be farther from the truth! Running a home business takes almost all of your time. Therefore, many other things drop down on your priority list. Probably one of the first ones to drop is fitness.
When you have a never-ending to-do list, a house that never seems to get clean and family and/or friends who demand attention, it’s understandable that exercise can take a back seat. But, it shouldn’t.

Exercise offers so many important benefits that it should always be part of your weekly routine. Of course, we all know that exercise can help you stay slim and fit. But, do you also know about all the other great results of exercising? Daily physical activity reduces stress and can help you sleep better – two things that are especially beneficial to busy at-home workers and business owners. Fitness helps keep you healthy and has been linked to reducing the risk of some diseases and to warding off depression. Researchers also believe that strength training can help prevent osteoporosis. If that still doesn’t convince you to get moving, then keep in mind that exercise also improves self-esteem, increases stamina and ultimately helps you be able to do continuous work for longer. What more could you ask for?

working from home

It all sounds great, right? But you still don’t think that you can find any time in your hectic schedule for staying in shape. Don’t worry. There are a lot of creative ways to fit it in. Below are some tips to help you get started.

Schedule time for working out. When you work at home it’s so easy to work around the clock. To help avoid this think of yourself as having a traditional “office job”. In most “office jobs” when you go home for the night you leave work behind and concentrate on personal things. Even though going home for you may simply be walking down the hall, you need to set boundaries in order to find time for you.

During working hours, take several 5-10 minute breaks and run up and down the stairs (or even just walk). This will also help rejuvenate your mind.

Sitting in front of a computer can be hard on your body, especially your posture. So, find a comfortable place where you can occasionally stand to do your computer work.

It’s not necessary for you to find 30 continuous minutes for working out. You’ll get just as much benefit if you break your exercise into small chunks. Try 10 minutes before you start work, 10 minutes at lunch and 10 minutes after work (re-read # 1 above if you just said you have no “after work” time).

If you don’t won’t to spend a lot of time in the kitchen but still want to eat healthy, cook large portion meals on the weekend that you can freeze. Then simply defrost and warm for dinners during the week. This saves you the time of having to make dinner and you don’t have to compromise calories as you would if you instead opted for take-out.

One great advantage of working at home is that you can workout over your lunch hour while never leaving your office plus you don’t have to pack your workout clothes and toiletries to take with you to work. This saves you travel time, which you can instead spend on grabbing a healthy bite to eat. And, if you don’t have any face-to-face meetings scheduled, then you don’t have to worry about looking perfect after your workout.

If you haven’t already done so, invest in a good hands-free headset for your phone. This is a great way to multi-task because your hands are free to do other things while you concentrate on your conference call. You can even do some simple (but worthwhile) exercise moves. Some good choices are squats, triceps dips, lunges, wall push-ups, etc.

Keep healthy snacks available for when you need an energy boost or simply just need something to chew on to help you get through some tough work. Don’t forget to keep water on hand and sip some all throughout your day.

Purchase an exercise stability ball. While there are dozens of great toning exercises you can do with the ball, it’s also beneficial to simply sit on it. Try sitting on it instead of a chair for even short periods throughout your day. This will help build your core strength (your trunk area).

Don’t forget the importance of stretching. Take a couple of minutes every hour to stand up and stretch your entire body.

As you can see, exercise offers huge benefits even with just a small amount of effort. And if you have kids, by exercising you also set a great example. So, to help you, your business, and your family it’s time to stop making excuses and just start moving!

 

4 Secrets to A Flat Stomach

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Do you want a flat stomach? I don’t know a person who doesn’t!

People spend millions, if not billions of dollars, each year in the quest for a flat stomach. Right now there are about 200 or more ab exercise devices out there. There’s the ab do-it, the ab rock-it, the ab roller, the ab dolly, and so many more. You would think that with all of these amazing new products that most people would be walking around with that nice, lean mid-section they’ve always wanted. Unfortunately, that’s not the case.

Most, if not all of these products, will do little or nothing to flatten your stomach. And that’s because these exercise contraptions cannot eliminate the layer of fat that lies on top of your abs.

stomach

In order to be successful at thinning your waistline you must have a basic under standing of how the ab muscles function and how your body burns fat. The first thing that needs to be understood is the difference between fat and muscle. Fat is excess calories and is primarily stored in layers on top of muscle tissue. Muscle is made up of fibers that contract or shorten to produce movement. Fat cannot turn into muscle and muscle cannot turn into fat! However, you can lose muscle and you can gain fat. That’s what happens to most people.

So if your goal is to thin your waist line and have a nice flat stomach, the first thing you need to do is decrease / eliminate the layers of fat that are on top of your abs. We all have a flat stomach; it’s just some of oar’s are covered by excess fat.

The most effective way of flattening your stomach is a combination of strength training (with a extra focus on mid-section), cardiovascular exercise (short, hard workouts), and stable blood sugar (keeps you from adding additional fat and makes it easier for the body to use body fat for fuel).

1. You must do some form of progressive strength training

The primary function of the ab muscle is to flex your torso forward. However, there are also muscles that flex your torso to the side and muscles that rotate your torso. Often times you see people on their ab roller every day doing hundreds of crunches or sit-ups.
If you want to effectively strengthen your stomach you need to incorporate the following types of exercises:
•1-2 forward flexion exercises (crunch, sit-up, etc.)
•1-2 side flexion exercises (side bends, side crunches, etc.)
•1-2 rotational exercises (trunk rotations, standing twists, etc.)

The abs, are muscles just like any other and should be worked at most 3 times per week. You also want to make sure you are training them progressively, working them harder each time.

2. Use short, hard cardio workouts to increase metabolism

Cardio workouts are important because they CAN, if done correctly, increase your metabolism for 4-24 hours or more! This means you are less likely to store any excess calories as body fat because they are more likely to be used by your elevated metabolism. Plus, you are more likely to burn off some excess body fat.

Below is a sample interval workout that can be done with just about any activity (walking, bicycling, swimming, stair climbing, etc.).

Warm up at easy pace 2-5 minutes, Perform 30 seconds of hard work (almost as hard as possible)  perform 1 minute of moderate work (recovery time-catch breath) Repeat this process 6-10 times Cool down at an easy pace for 2-5 minutes

3. Stable blood sugar is the key

And most importantly, you must stabilize your blood sugar! This is by far the most important factor when it comes to burning away that excess body fat and keeping it off! To effectively stabilize your blood sugar you must feed your body frequently; like every 2-3 hours. The key is to give your body only what it needs at that time. Your body burns calories 24 hours a day, so, why would you only feed it once or twice a day? Give your body the fuel it needs: vegetables, fruits, nuts, berries, whole grains, and lean proteins (chicken, fish, lean beef, eggs, etc.).

Many people are too hung up on how much fat is in food, or how healthy of a choice it is. Calories are calories and it doesn’t matter where they come from. If there’s extra… where’s it going? Yup, you guessed it… body fat!

This is not to say that what you eat is not important because it is, it just doesn’t have that much of an affect when it comes to fat loss. Try to make healthy choices whenever possible, but don’t feel like if you eat a cheeseburger it is guaranteed to be stored as fat.

4. Get the help of a professional

Unfortunately, most people don’t know enough about the human body, nutrition, or effective exercise to meet their health and fitness goals. Ask yourself this one question, “Am I happy with my current progress or condition?” If you’re not, you should consider getting the help of a qualified personal fitness professional. Don’t depend on the information you get from magazines or from your local gym/ health club. A qualified fitness professional can help you achieve your health and fitness goals, and in less time than you would imagine.

If you are serious about your health and fitness goals, and you are ready for that flat stomach, I recommend you start implementing the 4 strategies listed in this article. These 4 strategies can help you take control of your metabolism and burn off that excess body fat and having you looking and feeling great!