Saturday, October 31, 2009
TIP
~ Instead of seeing exercise as a chore & dreading it, think of it as an escape from your hectic day ~
Friday, October 30, 2009
Do you know the health risks of being overweight?
Source: National Institute of Diabetes and Digestive and Kidney Diseases
If you are overweight, you are more likely to develop certain health problems. You may be able to improve your health by losing as little as 10 to 20 pounds.
What are the risks to my health from being overweight?
Weighing too much may increase your risk for developing many health problems. If you are overweight or obese, you may be at risk for:
type 2 diabetes
coronary heart disease and stroke
metabolic syndrome
certain types of cancer
sleep apnea
osteoarthritis
gallbladder disease
fatty liver disease
pregnancy complications
You may be able to lower your health risks by losing weight, doing regular physical activity, and eating healthfully.
Body Mass Index Table
Body mass index (BMI) is a tool that is often used to determine whether a person’s health is at risk due to his or her weight. BMI is a ratio of your weight to your height. A BMI of 18.5 to 24.9 is considered healthy; a BMI of 25 to 29.9 is considered overweight; and a BMI of 30 or more is considered obese.
You can use the table below to determine your BMI. Find your height in the left-hand column labeled “Height.” Move across to your weight. The number at the top of the column is the BMI for that height and weight. Pounds have been rounded off.
Adapted from: George Bray, Pennington Biomedical Research Center; Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report, National Institutes of Health, National Heart, Lung, and Blood Institute, September 1998.
Waist Circumference
Another way to determine if your weight is placing your health at risk is to measure your waist. Waist measurement does not determine if you are overweight, but it does indicate if you have excess fat in your abdomen. This is important because extra fat around your waist may increase health risks even more than fat elsewhere on your body.
Women with a waist measurement of more than 35 inches and men with a waist measurement of more than 40 inches may have an increased risk for obesity-related diseases
Type 2 Diabetes
What is it?
Type 2 diabetes is a disease in which blood sugar levels are above normal. High blood sugar is a major cause of coronary heart disease, kidney disease, stroke, amputation, and blindness. In 2002, diabetes was the sixth leading cause of death in the United States.
Type 2 diabetes is the most common type of diabetes in the United States. This form of diabetes is most often associated with old age, obesity, family history of diabetes, previous history of gestational diabetes, and physical inactivity. The disease is more common among certain ethnic populations.
How is it linked to overweight?
More than 85 percent of people with type 2 diabetes are overweight. It is not known exactly why people who are overweight are more likely to develop this disease. It may be that being overweight causes cells to change, making them resistant to the hormone insulin. Insulin carries sugar from blood to the cells, where it is used for energy. When a person is insulin resistant, blood sugar cannot be taken up by the cells, resulting in high blood sugar. In addition, the cells that produce insulin must work extra hard to try to keep blood sugar normal. This may cause these cells to gradually fail.
What can weight loss do?
You may lower your risk for developing type 2 diabetes by losing weight and increasing the amount of physical activity you do. If you have type 2 diabetes, losing weight and becoming more physically active can help you control your blood sugar levels and prevent or delay complications. Losing weight and exercising more may also allow you to reduce the amount of diabetes medication you take. The Diabetes Prevention Program, a large clinical study sponsored by the National Institutes of Health, found that losing just 5 to 7 percent of your body weight and doing moderate-intensity exercise for 30 minutes a day, 5 days a week, may prevent or delay the onset of type 2 diabetes. For more information about the Diabetes Prevention Program, visit www.diabetes.niddk.nih.gov/dm/pubs/preventionprogram/index.htm.
Coronary Heart Disease and Stroke
What are they?
Coronary heart disease means that the heart and circulation (blood flow) are not functioning normally. Often, the arteries have become hardened and narrowed. If you have coronary heart disease, you may suffer from a heart attack, congestive heart failure, sudden cardiac death, angina (chest pain), or abnormal heart rhythm. In a heart attack, the flow of blood and oxygen to the heart is disrupted, damaging portions of the heart muscle. During a stroke, blood and oxygen do not flow normally to the brain, possibly causing paralysis or death. Coronary heart disease is the leading cause of death in the United States, and stroke is the third leading cause.
How are they linked to overweight?
People who are overweight are more likely to develop high blood pressure, high levels of triglycerides (blood fats) and LDL cholesterol (a fat-like substance often called “bad cholesterol”), and low levels of HDL cholesterol (“good cholesterol”). These are all risk factors for heart disease and stroke. In addition, excess body fat—especially abdominal fat—may produce substances that cause inflammation. Inflammation in blood vessels and throughout the body may raise heart disease risk.
What can weight loss do?
Losing 5 to 10 percent of your weight can lower your chances for developing coronary heart disease or having a stroke. If you weigh 200 pounds, this means losing as little as 10 pounds. Weight loss may improve blood pressure, triglyceride, and cholesterol levels; improve heart function and blood flow; and decrease inflammation throughout the body.
Metabolic Syndrome
What is it?
The metabolic syndrome is a group of obesity-related risk factors for coronary heart disease and diabetes. A person has the metabolic syndrome if he or she has three or more of the following risk factors:
*A large waistline. For men, this means a waist measurement of 40 inches or more. For women, it means a waist measurement of 35 inches or more [1].
*High triglycerides or taking medication to treat high triglycerides. A triglyceride level of 150 mg/dL or higher is considered high [1].
*Low levels of HDL (“good”) cholesterol or taking medications to treat low HDL. For men, low HDL cholesterol is below 40 mg/dL. For women, it is below 50 mg/dL [1].
*High blood pressure or taking medications to treat high blood pressure. High blood pressure is 130 mm Hg or higher for systolic blood pressure (the top number) or 85 mm Hg or higher for diastolic blood pressure (the bottom number) [1].
*High fasting blood glucose (sugar) or taking medications to treat high blood sugar. This means a fasting blood sugar of 100 mg/dL or higher [1].
A person with metabolic syndrome has approximately twice the risk for coronary heart disease and five times the risk for type 2 diabetes [1]. It is estimated that 27 percent of American adults have the metabolic syndrome [2].
How is it linked to overweight?
The metabolic syndrome is strongly linked to obesity, especially abdominal obesity. Other risk factors are physical inactivity, insulin resistance, genetics, and old age.
Obesity is a risk factor for the metabolic syndrome because it raises blood pressure and triglycerides, lowers good cholesterol, and contributes to insulin resistance. Excess fat around the abdomen carries even higher risks.
What can weight loss do?
It may be possible to prevent the metabolic syndrome with weight management and physical activity. For patients who already have the syndrome, losing weight and being physically active may help prevent or delay the development of diabetes, coronary heart disease, or other complications.
Individuals who are overweight or obese and who have the metabolic syndrome should aim to lose 10 percent of their body weight and do at least 30 minutes of moderate-intensity physical activity every day. Quitting smoking, eating healthfully, and taking prescription medications for conditions such as high blood pressure or low HDL cholesterol may also be recommended. You can learn more about the metabolic syndrome from the National Heart, Lung, and Blood Institute at www.nhlbi.nih.gov.
Cancer
What is it?
Cancer occurs when cells in one part of the body, such as the colon, grow abnormally or out of control. The cancerous cells sometimes spread to other parts of the body, such as the liver. Cancer is the second leading cause of death in the United States.
How is it linked to overweight?
Being overweight may increase the risk of developing several types of cancer, including cancers of the colon, esophagus, and kidney. Overweight is also linked with uterine and postmenopausal breast cancer in women. Gaining weight during adult life increases the risk for several of these cancers, even if the weight gain does not result in overweight or obesity.
It is not known exactly how being overweight increases cancer risk. It may be that fat cells release hormones that affect cell growth, leading to cancer. Also, eating or physical activity habits that may lead to being overweight may also contribute to cancer risk.
What can weight loss do?
Avoiding weight gain may prevent a rise in cancer risk. Healthy eating and physical activity habits may lower cancer risk. Weight loss may also lower your risk, although studies have been inconclusive.
Sleep Apnea
What is it?
Sleep apnea is a condition in which a person stops breathing for short periods during the night. A person who has sleep apnea may suffer from daytime sleepiness, difficulty concentrating, and even heart failure.
How is it linked to overweight?
The risk for sleep apnea is higher for people who are overweight. A person who is overweight may have more fat stored around his or her neck. This may make the airway smaller. A smaller airway can make breathing difficult, loud (snoring), or stop altogether. In addition, fat stored in the neck and throughout the body may produce substances that cause inflammation. Inflammation in the neck is a risk factor for sleep apnea.
What can weight loss do?
Weight loss usually improves sleep apnea. Weight loss may help to decrease neck size and lessen inflammation.
Osteoarthritis
What is it?
Osteoarthritis is a common joint disorder that causes the joint bone and cartilage (tissue that protects joints) to wear away. Osteoarthritis most often affects the joints of the knees, hips, and lower back.
How is it linked to overweight?
Extra weight may place extra pressure on joints and cartilage, causing them to wear away. In addition, people with more body fat may have higher blood levels of substances that cause inflammation. Inflammation at the joints may raise the risk for osteoarthritis.
What can weight loss do?
Weight loss of at least 5 percent of your body weight may decrease stress on your knees, hips, and lower back, and lessen inflammation in your body. If you have osteoarthritis, losing weight may help improve your symptoms.
Gallbladder disease
What is it?
Gallbladder disease includes gallstones and inflammation or infection of the gallbladder. Gallstones are clusters of solid material that form in the gallbladder. They are made mostly of cholesterol and can cause abdominal pain, especially after consuming fatty foods. The pain may be sharp or dull.
How is it linked to overweight?
People who are overweight have a higher risk for developing gallbladder disease. They may produce more cholesterol (a fat-like substance found in the body), a risk factor for gallstones. Also, people who are overweight may have an enlarged gallbladder, which may not work properly.
What can weight loss do?
Fast weight loss (more than 3 pounds per week) or large weight loss can actually increase your chance of developing gallstones. Modest, slow weight loss of about 1/2 to 2 pounds a week is less likely to cause gallstones. Achieving a healthy weight may lower your risk for developing gallstones.
Fatty Liver Disease
What is it?
Fatty liver disease occurs when fat builds up in the liver cells and causes injury and inflammation in the liver. It can sometimes lead to severe liver damage, cirrhosis (build-up of scar tissue that blocks proper blood flow in the liver), or even liver failure. Fatty liver disease is like alcoholic liver damage, but it is not caused by alcohol and can occur in people who drink little or no alcohol. You can learn more about fatty liver disease, also known as nonalcoholic steatohepatitis (NASH), from the National Digestive Diseases Information Clearinghouse www.digestive.niddk.nih.gov/ddiseases/pubs/nash. The NASH Clinical Research Network, sponsored by the National Institute of Diabetes and Digestive and Kidney Diseases, conducts clinical studies about prevention and treatment. For more information on the NASH Clinical Research Network, visit www.jhucct.com/nash.
How is it linked to overweight?
People who have diabetes or “pre-diabetes” (when blood sugar levels are higher than normal but not yet in the diabetic range) are more likely to have fatty liver disease than people without these conditions. People who are overweight are more likely to develop diabetes (see the “Type 2 Diabetes” section above). It is not known why some people who are overweight or diabetic get fatty liver disease and others do not.
What can weight loss do?
Losing weight and being physically active can help you control your blood sugar levels. It can also reduce the build-up of fat in your liver and prevent further injury. People with fatty liver disease should avoid drinking alcohol.
Pregnancy Complications
What are they?
Overweight and obesity raise the risk of pregnancy complications for both mother and baby. Pregnant women who are overweight or obese may have an increased risk for:
*Gestational diabetes (high blood sugar during pregnancy).
*Pre-eclampsia (high blood pressure during pregnancy that can cause severe problems for both mother and baby if left untreated).
*Cesarean delivery or complications with cesarean delivery.
Babies of overweight or obese mothers have an increased risk of neural tube defects (defects of the brain and spinal cord), stillbirth, prematurity, and being large for gestational age.
How are they linked to overweight?
Pregnant women who are overweight are more likely to develop insulin resistance, high blood sugar, and high blood pressure. (Insulin resistance is when cells do not respond properly to the hormone insulin, which carries blood sugar to cells for energy. It may result in high levels of blood sugar.) Overweight also increases the risks associated with surgery and anesthesia, and severe obesity increases operative time and blood loss.
Some studies have shown that gaining excess weight during pregnancy—even without becoming obese—may increase risks. It is important to consult with your obstetrician or other health care provider about how much weight to gain during pregnancy.
What can weight loss do?
Women who are overweight or obese and who would like to become pregnant should speak with their health care provider about losing weight before becoming pregnant. Pre-pregnancy weight loss significantly reduces pregnancy complications. Pregnant women who are overweight or obese should speak with their health care provider about limiting gestational weight gain and being physically active during pregnancy.
Losing excess weight after delivery may help women reduce their health risks. If a woman developed gestational diabetes, losing weight will lower her risk of developing diabetes later in life.
How can I lower my health risks?
To lose weight and keep it off over time, try to make long-term changes in your eating and physical activity habits.
Choose healthy foods, such as vegetables, fruits, whole grains, and low-fat meat and dairy products more often.
Eat just enough food to satisfy you.
Aim for at least 30 minutes of moderate-intensity physical activity, such as walking, on most or all days of the week.
If you are overweight, losing as little as 5 percent of your body weight may lower your risk for several diseases, including coronary heart disease and type 2 diabetes. If you weigh 200 pounds, this means losing 10 pounds. Slow and steady weight loss of 1/2 to 2 pounds per week, and not more than 3 pounds per week, is the safest way to lose weight.
To lose weight, or to maintain weight loss, you will likely need to do more than 30 minutes of moderate physical activity daily.
For more information, visit the websites below.
National Diabetes Information Clearinghouse
www.diabetes.niddk.nih.gov
National Heart, Lung, and Blood Institute
www.nhlbi.nih.gov
National Institute of Neurological Disorders and Stroke
www.ninds.nih.gov
National Cancer Institute
www.cancer.gov
Weight-control Information Network
www.win.niddk.nih.gov
If you are overweight, you are more likely to develop certain health problems. You may be able to improve your health by losing as little as 10 to 20 pounds.
What are the risks to my health from being overweight?
Weighing too much may increase your risk for developing many health problems. If you are overweight or obese, you may be at risk for:
type 2 diabetes
coronary heart disease and stroke
metabolic syndrome
certain types of cancer
sleep apnea
osteoarthritis
gallbladder disease
fatty liver disease
pregnancy complications
You may be able to lower your health risks by losing weight, doing regular physical activity, and eating healthfully.
Body Mass Index Table
Body mass index (BMI) is a tool that is often used to determine whether a person’s health is at risk due to his or her weight. BMI is a ratio of your weight to your height. A BMI of 18.5 to 24.9 is considered healthy; a BMI of 25 to 29.9 is considered overweight; and a BMI of 30 or more is considered obese.
You can use the table below to determine your BMI. Find your height in the left-hand column labeled “Height.” Move across to your weight. The number at the top of the column is the BMI for that height and weight. Pounds have been rounded off.
Adapted from: George Bray, Pennington Biomedical Research Center; Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report, National Institutes of Health, National Heart, Lung, and Blood Institute, September 1998.
Waist Circumference
Another way to determine if your weight is placing your health at risk is to measure your waist. Waist measurement does not determine if you are overweight, but it does indicate if you have excess fat in your abdomen. This is important because extra fat around your waist may increase health risks even more than fat elsewhere on your body.
Women with a waist measurement of more than 35 inches and men with a waist measurement of more than 40 inches may have an increased risk for obesity-related diseases
Type 2 Diabetes
What is it?
Type 2 diabetes is a disease in which blood sugar levels are above normal. High blood sugar is a major cause of coronary heart disease, kidney disease, stroke, amputation, and blindness. In 2002, diabetes was the sixth leading cause of death in the United States.
Type 2 diabetes is the most common type of diabetes in the United States. This form of diabetes is most often associated with old age, obesity, family history of diabetes, previous history of gestational diabetes, and physical inactivity. The disease is more common among certain ethnic populations.
How is it linked to overweight?
More than 85 percent of people with type 2 diabetes are overweight. It is not known exactly why people who are overweight are more likely to develop this disease. It may be that being overweight causes cells to change, making them resistant to the hormone insulin. Insulin carries sugar from blood to the cells, where it is used for energy. When a person is insulin resistant, blood sugar cannot be taken up by the cells, resulting in high blood sugar. In addition, the cells that produce insulin must work extra hard to try to keep blood sugar normal. This may cause these cells to gradually fail.
What can weight loss do?
You may lower your risk for developing type 2 diabetes by losing weight and increasing the amount of physical activity you do. If you have type 2 diabetes, losing weight and becoming more physically active can help you control your blood sugar levels and prevent or delay complications. Losing weight and exercising more may also allow you to reduce the amount of diabetes medication you take. The Diabetes Prevention Program, a large clinical study sponsored by the National Institutes of Health, found that losing just 5 to 7 percent of your body weight and doing moderate-intensity exercise for 30 minutes a day, 5 days a week, may prevent or delay the onset of type 2 diabetes. For more information about the Diabetes Prevention Program, visit www.diabetes.niddk.nih.gov/dm/pubs/preventionprogram/index.htm.
Coronary Heart Disease and Stroke
What are they?
Coronary heart disease means that the heart and circulation (blood flow) are not functioning normally. Often, the arteries have become hardened and narrowed. If you have coronary heart disease, you may suffer from a heart attack, congestive heart failure, sudden cardiac death, angina (chest pain), or abnormal heart rhythm. In a heart attack, the flow of blood and oxygen to the heart is disrupted, damaging portions of the heart muscle. During a stroke, blood and oxygen do not flow normally to the brain, possibly causing paralysis or death. Coronary heart disease is the leading cause of death in the United States, and stroke is the third leading cause.
How are they linked to overweight?
People who are overweight are more likely to develop high blood pressure, high levels of triglycerides (blood fats) and LDL cholesterol (a fat-like substance often called “bad cholesterol”), and low levels of HDL cholesterol (“good cholesterol”). These are all risk factors for heart disease and stroke. In addition, excess body fat—especially abdominal fat—may produce substances that cause inflammation. Inflammation in blood vessels and throughout the body may raise heart disease risk.
What can weight loss do?
Losing 5 to 10 percent of your weight can lower your chances for developing coronary heart disease or having a stroke. If you weigh 200 pounds, this means losing as little as 10 pounds. Weight loss may improve blood pressure, triglyceride, and cholesterol levels; improve heart function and blood flow; and decrease inflammation throughout the body.
Metabolic Syndrome
What is it?
The metabolic syndrome is a group of obesity-related risk factors for coronary heart disease and diabetes. A person has the metabolic syndrome if he or she has three or more of the following risk factors:
*A large waistline. For men, this means a waist measurement of 40 inches or more. For women, it means a waist measurement of 35 inches or more [1].
*High triglycerides or taking medication to treat high triglycerides. A triglyceride level of 150 mg/dL or higher is considered high [1].
*Low levels of HDL (“good”) cholesterol or taking medications to treat low HDL. For men, low HDL cholesterol is below 40 mg/dL. For women, it is below 50 mg/dL [1].
*High blood pressure or taking medications to treat high blood pressure. High blood pressure is 130 mm Hg or higher for systolic blood pressure (the top number) or 85 mm Hg or higher for diastolic blood pressure (the bottom number) [1].
*High fasting blood glucose (sugar) or taking medications to treat high blood sugar. This means a fasting blood sugar of 100 mg/dL or higher [1].
A person with metabolic syndrome has approximately twice the risk for coronary heart disease and five times the risk for type 2 diabetes [1]. It is estimated that 27 percent of American adults have the metabolic syndrome [2].
How is it linked to overweight?
The metabolic syndrome is strongly linked to obesity, especially abdominal obesity. Other risk factors are physical inactivity, insulin resistance, genetics, and old age.
Obesity is a risk factor for the metabolic syndrome because it raises blood pressure and triglycerides, lowers good cholesterol, and contributes to insulin resistance. Excess fat around the abdomen carries even higher risks.
What can weight loss do?
It may be possible to prevent the metabolic syndrome with weight management and physical activity. For patients who already have the syndrome, losing weight and being physically active may help prevent or delay the development of diabetes, coronary heart disease, or other complications.
Individuals who are overweight or obese and who have the metabolic syndrome should aim to lose 10 percent of their body weight and do at least 30 minutes of moderate-intensity physical activity every day. Quitting smoking, eating healthfully, and taking prescription medications for conditions such as high blood pressure or low HDL cholesterol may also be recommended. You can learn more about the metabolic syndrome from the National Heart, Lung, and Blood Institute at www.nhlbi.nih.gov.
Cancer
What is it?
Cancer occurs when cells in one part of the body, such as the colon, grow abnormally or out of control. The cancerous cells sometimes spread to other parts of the body, such as the liver. Cancer is the second leading cause of death in the United States.
How is it linked to overweight?
Being overweight may increase the risk of developing several types of cancer, including cancers of the colon, esophagus, and kidney. Overweight is also linked with uterine and postmenopausal breast cancer in women. Gaining weight during adult life increases the risk for several of these cancers, even if the weight gain does not result in overweight or obesity.
It is not known exactly how being overweight increases cancer risk. It may be that fat cells release hormones that affect cell growth, leading to cancer. Also, eating or physical activity habits that may lead to being overweight may also contribute to cancer risk.
What can weight loss do?
Avoiding weight gain may prevent a rise in cancer risk. Healthy eating and physical activity habits may lower cancer risk. Weight loss may also lower your risk, although studies have been inconclusive.
Sleep Apnea
What is it?
Sleep apnea is a condition in which a person stops breathing for short periods during the night. A person who has sleep apnea may suffer from daytime sleepiness, difficulty concentrating, and even heart failure.
How is it linked to overweight?
The risk for sleep apnea is higher for people who are overweight. A person who is overweight may have more fat stored around his or her neck. This may make the airway smaller. A smaller airway can make breathing difficult, loud (snoring), or stop altogether. In addition, fat stored in the neck and throughout the body may produce substances that cause inflammation. Inflammation in the neck is a risk factor for sleep apnea.
What can weight loss do?
Weight loss usually improves sleep apnea. Weight loss may help to decrease neck size and lessen inflammation.
Osteoarthritis
What is it?
Osteoarthritis is a common joint disorder that causes the joint bone and cartilage (tissue that protects joints) to wear away. Osteoarthritis most often affects the joints of the knees, hips, and lower back.
How is it linked to overweight?
Extra weight may place extra pressure on joints and cartilage, causing them to wear away. In addition, people with more body fat may have higher blood levels of substances that cause inflammation. Inflammation at the joints may raise the risk for osteoarthritis.
What can weight loss do?
Weight loss of at least 5 percent of your body weight may decrease stress on your knees, hips, and lower back, and lessen inflammation in your body. If you have osteoarthritis, losing weight may help improve your symptoms.
Gallbladder disease
What is it?
Gallbladder disease includes gallstones and inflammation or infection of the gallbladder. Gallstones are clusters of solid material that form in the gallbladder. They are made mostly of cholesterol and can cause abdominal pain, especially after consuming fatty foods. The pain may be sharp or dull.
How is it linked to overweight?
People who are overweight have a higher risk for developing gallbladder disease. They may produce more cholesterol (a fat-like substance found in the body), a risk factor for gallstones. Also, people who are overweight may have an enlarged gallbladder, which may not work properly.
What can weight loss do?
Fast weight loss (more than 3 pounds per week) or large weight loss can actually increase your chance of developing gallstones. Modest, slow weight loss of about 1/2 to 2 pounds a week is less likely to cause gallstones. Achieving a healthy weight may lower your risk for developing gallstones.
Fatty Liver Disease
What is it?
Fatty liver disease occurs when fat builds up in the liver cells and causes injury and inflammation in the liver. It can sometimes lead to severe liver damage, cirrhosis (build-up of scar tissue that blocks proper blood flow in the liver), or even liver failure. Fatty liver disease is like alcoholic liver damage, but it is not caused by alcohol and can occur in people who drink little or no alcohol. You can learn more about fatty liver disease, also known as nonalcoholic steatohepatitis (NASH), from the National Digestive Diseases Information Clearinghouse www.digestive.niddk.nih.gov/ddiseases/pubs/nash. The NASH Clinical Research Network, sponsored by the National Institute of Diabetes and Digestive and Kidney Diseases, conducts clinical studies about prevention and treatment. For more information on the NASH Clinical Research Network, visit www.jhucct.com/nash.
How is it linked to overweight?
People who have diabetes or “pre-diabetes” (when blood sugar levels are higher than normal but not yet in the diabetic range) are more likely to have fatty liver disease than people without these conditions. People who are overweight are more likely to develop diabetes (see the “Type 2 Diabetes” section above). It is not known why some people who are overweight or diabetic get fatty liver disease and others do not.
What can weight loss do?
Losing weight and being physically active can help you control your blood sugar levels. It can also reduce the build-up of fat in your liver and prevent further injury. People with fatty liver disease should avoid drinking alcohol.
Pregnancy Complications
What are they?
Overweight and obesity raise the risk of pregnancy complications for both mother and baby. Pregnant women who are overweight or obese may have an increased risk for:
*Gestational diabetes (high blood sugar during pregnancy).
*Pre-eclampsia (high blood pressure during pregnancy that can cause severe problems for both mother and baby if left untreated).
*Cesarean delivery or complications with cesarean delivery.
Babies of overweight or obese mothers have an increased risk of neural tube defects (defects of the brain and spinal cord), stillbirth, prematurity, and being large for gestational age.
How are they linked to overweight?
Pregnant women who are overweight are more likely to develop insulin resistance, high blood sugar, and high blood pressure. (Insulin resistance is when cells do not respond properly to the hormone insulin, which carries blood sugar to cells for energy. It may result in high levels of blood sugar.) Overweight also increases the risks associated with surgery and anesthesia, and severe obesity increases operative time and blood loss.
Some studies have shown that gaining excess weight during pregnancy—even without becoming obese—may increase risks. It is important to consult with your obstetrician or other health care provider about how much weight to gain during pregnancy.
What can weight loss do?
Women who are overweight or obese and who would like to become pregnant should speak with their health care provider about losing weight before becoming pregnant. Pre-pregnancy weight loss significantly reduces pregnancy complications. Pregnant women who are overweight or obese should speak with their health care provider about limiting gestational weight gain and being physically active during pregnancy.
Losing excess weight after delivery may help women reduce their health risks. If a woman developed gestational diabetes, losing weight will lower her risk of developing diabetes later in life.
How can I lower my health risks?
To lose weight and keep it off over time, try to make long-term changes in your eating and physical activity habits.
Choose healthy foods, such as vegetables, fruits, whole grains, and low-fat meat and dairy products more often.
Eat just enough food to satisfy you.
Aim for at least 30 minutes of moderate-intensity physical activity, such as walking, on most or all days of the week.
If you are overweight, losing as little as 5 percent of your body weight may lower your risk for several diseases, including coronary heart disease and type 2 diabetes. If you weigh 200 pounds, this means losing 10 pounds. Slow and steady weight loss of 1/2 to 2 pounds per week, and not more than 3 pounds per week, is the safest way to lose weight.
To lose weight, or to maintain weight loss, you will likely need to do more than 30 minutes of moderate physical activity daily.
For more information, visit the websites below.
National Diabetes Information Clearinghouse
www.diabetes.niddk.nih.gov
National Heart, Lung, and Blood Institute
www.nhlbi.nih.gov
National Institute of Neurological Disorders and Stroke
www.ninds.nih.gov
National Cancer Institute
www.cancer.gov
Weight-control Information Network
www.win.niddk.nih.gov
Climb 'Til Your Dream Comes True by: Helen Steiner Rice
Often your tasks will be many,
And more than you think you can do.
Often the road will be rugged
And the hills insurmountable, too.
But always remember,
The hills ahead
Are never as steep as they seem,
And with Faith in your heart
Start upward
And climb 'til you reach your dream.
For nothing in life that is worthy
Is ever too hard to achieve
If you have the courage to try it,
And you have the faith to believe.
For faith is a force that is greater
Than knowledge or power or skill,
And many defeats turn to triumph
If you trust in God's wisdom and will.
For faith is a mover of mountains,
There's nothing that God cannot do,
So, start out today with faith in your heart,
And climb 'til your dream comes true!
And more than you think you can do.
Often the road will be rugged
And the hills insurmountable, too.
But always remember,
The hills ahead
Are never as steep as they seem,
And with Faith in your heart
Start upward
And climb 'til you reach your dream.
For nothing in life that is worthy
Is ever too hard to achieve
If you have the courage to try it,
And you have the faith to believe.
For faith is a force that is greater
Than knowledge or power or skill,
And many defeats turn to triumph
If you trust in God's wisdom and will.
For faith is a mover of mountains,
There's nothing that God cannot do,
So, start out today with faith in your heart,
And climb 'til your dream comes true!
Finally got my RevAbs Dvd....
Yes, today I got my RevAbs Dvd set....am so excited to start this program. Can't wait!!!! Stay tune.......
My Personal Fitness Transformation
Hi, my name is Nancy & starting the January 1, 2010, I will take on RevAbs 90 Day Challenge. My final results....
Thursday, October 29, 2009
New Year Fitness Challenge
New Year Fitness Challenge
Type: Sports - Sporting Event
Network: Global
Start Time: Friday, January 1, 2010 at 12:00am
End Time: Monday, March 1, 2010 at 12:00am
Location: Your Own Home
Happy New Year 2010
Get ready to set & reach your fitness goal!
Join our New Year Fitness Challenge. Get ready to get fit, tone, & healthy.
* Choose "YOUR FITNESS PROGRAM" - Don't have one - no problem - visit my Beachbody site http://www.beachbodycoach.com/esuite/home/turbofanatic
* Join WOWY SuperGym - we have 3 different membership options - choose one - visit my site to join - https://teambeachbody.com/signup/-/signup/club?referringRepId=31704
That will help you stay consistant with your workouts.
***** Why should I schedule my workouts in advance? ******
Because it helps you get fit. Studies have shown that people who schedule exercise sessions like any other important appointment are far more successful at sticking to a consistent, effective fitness program. When you stop treating your workout as just something you'll try to get around to, you're much less likely to skip it.
What's more, it just makes things easier. When you add the information in advance, you'll know exactly what workout routine you'll be doing and how long it will take, and you'll have a continuing record of your workouts that lets you know where you are and helps keep you motivated.
Last but not least: When you schedule and complete daily workouts in SuperGym, you're automatically entered to win cash and prizes in the Daily Sweepstakes! How's that for motivation?
*** Lets face it we all need that extra support! Someone to motivate you, someone you know it setting & reaching the same goals you are trying to reach. This Challenge is a step at that direction....****
** Join Get Fit Tone & Healthy group here on FB -http://www.facebook.com/home.php#/pages/Get-Fit-Tone-Healthy/167209814090?ref=nf
Get the latest updates & great fitness & healthy information.
** Eat Healthy & Drink your 8 glasses of water daily.
** Workout/Excerise - 6 Days a week & Rest 1 day.
** This is ALL about YOU! Are you committed? Are you ready to make the changes necessary to reach your goals! **
Start 2010 right.....Getting Fit Tone & Healthy!!!!!
Email me - TurboFanatic@beachbodycoach.com - or message me on FB - Name, Email, Fitness Program & Goals (during this challenge), and your Team Beachbody ID#.
** Everyone that participates becomes a winner! **
Your Prize ~ a NEW IMPROVE YOU! :0)
Find us on Facebook
Getting to the Core of Your Ab Routine
Getting to the Core of Your Ab Routine By Steve Edwards
Core is the new abs.
Translation: Those chiseled six-packs you see adorning magazine covers these days are achieved by working the entire midsection, not just the abdominal muscles. So chuck your Ab Lounge, your Ab Roller, and your 30-second ab routine and read on to see what could land you on the cover of Maxim.
This is the part where I confess to a bit of hyperbole. Those six-packs are mainly a function of the individual's body-fat percentage, not how strong their core muscles are. Those gimmicky ab workouts can be okay as part of your program. And hiring a publicist will do far more for your hopes of appearing in Maxim than any amount of time in the gym. Oh, and one more thing: most of those models don't look like that all of the time. As one of them put it to me at a shoot, "I can't wait to eat. You think I look like this all the time? That would be sooooo unhealthy."
Now that we've got that out of the way, let's get down to the business of creating a healthy core.
The crunch phenomenon
Isolation training, or training individual muscle groups, was all the rage for a couple of decades. Probably spurred on by Arnold in the iconic bodybuilding movie, Pumping Iron, people were creating exercises to isolate one muscle at a time and blast it into submission. As these exercises trickled away from Muscle Beach and into the mainstream, the one that stuck more than any other was the crunch.
The crunch is a great isolation movement. Plus, it's relatively easy and you can work your abdominal muscles into a state of rigor mortis within minutes. And, actually, it worked pretty well for bodybuilders. After all, they aren't movement-based athletes. And, since they spent so much time in the gym, isolating the abs wasn't so bad because they isolated every muscle group. By skipping that last tidbit, this spawned an entire industry of quick-fix workout gimmicks promising that you, too, could look like Arnold. But instead of dedicating your entire life to body sculpting, these promised similar results in a few minutes of ab isolation.
The rise of functional training
Functional training is basically exercising using movements that you'll encounter in everyday life. It grew out of physical therapy, which makes sense as more and more people were landing in PT units because they'd been injured due to isolation training. What they found was that isolation training was creating muscular imbalances. This is, essentially, where one muscle group becomes stronger than it's supposed to be compared to others. When this happens it's easy to get injured.
It's hard to create a muscular imbalance in your natural life. If you run, for example, your body naturally responds in a way where it uses all the muscles it can to help the movement. This includes what are called your prime mover muscles and your stabilizer muscles. In isolation training, the prime movers would get isolated because those were the muscles that you could see. This would create major imbalances and the stabilizers would often get no attention at all.
Your core and its function
Functional training starts with your core: the middle of your body where virtually all movements begin. A strong core creates a base to work from. If this base is solid, your chances of getting injuries decrease greatly. Because of this, functional training programs spend the majority of their time working on this area.
This might sound like isolation but it's not, because your core is not just your abs but all the muscles that connect to your spine and pelvis. It's essentially all of the prime mover and stabilizer muscles that you use to stay standing. For this reason, core exercises often include balance movements. These include using gadgets like balance balls, boards that wobble, golf balls, soft balls, and foam rollers, but it also includes simple old-school movements like push-ups, squats, and many yoga stances. All of these movements require body awareness (balance) to keep you from falling over. It's exactly the opposite of a Nautilus exercise machine or, say, a crunch.
Is isolation the root of injury and evil?
Some functional trainers like to tell you this but it's not true. There are many reasons why isolation movements still exist. The main one is sports. Sports create a reason for an athlete to attempt to exceed their natural physique's strength ability in certain areas. In order for a muscle to exceed its natural capacity for strength, it must first grow. Isolation exercises are great for this. So, while fine tools, these are only a piece of the athlete's pie. To avoid injury and increase performance, athletes periodize their training, which means they do various cycles of training that target different goals. Athletes may isolate a muscle group for a training cycle but then they must switch their training to functionally train this new muscle to work within the limitations of their body.
Your abs and you
So how does this affect you and how you'll look at the company beach party? First, the bad news: You won't look like Maria Sharapova by watching Oprah on your Ab Lounge. The good news, however, is that you can create a great-looking midsection by training in the way that's most beneficial to your body.
This is the point where I tell you that a true six-pack is a phase. Like I said before, even most fitness models don't walk around looking chiseled all the time. They try to stay fit and thin but the duration of the ultra six-pack is fleeting. It's the same for many athletes, who will often reduce their body fat to below healthy levels for increased sports performance (because reduced weight at the same strength = increase in power output). But they aren't always in this state. For a six-pack to appear, most men need to get below 10 percent body fat and women under about 14 percent—abdominal muscle strength has nothing to do with it. Athletes are better off doing most of their training a little above this and losing the last bit for competition. This is because body fat helps your defense mechanisms. Some fat is needed to avoid injury and illness. Where you are concerned, the state of the six-pack should be something you target for some photos or, perhaps, a beach party. Your daily life goal should be a slim midsection. Brett Hoebel's RevAbs™ workout is ideal for reducing body fat while strengthening your core.
Creating a healthy core
If you will commit to exercising, it's not all that difficult to ensure that your core is sound. Functional trainers love to use the word balance. And not just in regards to standing on a wobbly board. Balance in both your life and how you exercise will help you center yourself in more ways than one. Here are a few tips to ensure you're getting to the core of your workouts.
* Work your entire body. Whatever your workout program is, make sure it works on everything. Not just your core but your arms, legs, hands, and feet. Everything is connected to your core, like branches of a tree. Whatever workout program you choose should, at least a little bit, stress every muscle in your body. No one with an overweight body has ripped abs. It can't happen.
* Periodize your training. No matter how great your routine is, change it sometimes. Using various programs helps you work different muscles and create new engrams (neuromuscular brain patterns), which results in keeping your body balanced.
* Do some yoga or Pilates. Even if you hate it. Yoga, particularly, is the oldest functional training program there is. You don't need to do Shiva the destroyer's Power Yoga program. The basic old-school movements will be plenty to round out your workouts. Or for a fun yoga workout, try Yoga Booty Ballet® Master Series Yoga Core.
* Do some balance work. These workouts can be hard, mentally taxing, and kind of boring. But you don't need to spend 45 minutes balancing on one leg under a skateboard on top of a golf ball to see results. Just sitting on a balance ball at your desk is very helpful. Any balance work is better than none.
* Alter your crunch. You can still crunch and, of course, you still need to work all of your midsection muscles. A simple balance element, like lifting your legs as you crunch, turns an isolation ab movement into a core movement. Keeping your legs off the ground, and straight, contracts something called your transversus abdominis (TVA). This is the muscle responsible for holding your gut in (another good TVA exercise is simply sucking your belly button in as far as you can). You'll start recognizing variations of these movements by staying present, aware, and observing life, which is another good exercise. Or you can do crunches with a Squishy Ball, as in the Yoga Booty Ballet programs.
Core is the new abs.
Translation: Those chiseled six-packs you see adorning magazine covers these days are achieved by working the entire midsection, not just the abdominal muscles. So chuck your Ab Lounge, your Ab Roller, and your 30-second ab routine and read on to see what could land you on the cover of Maxim.
This is the part where I confess to a bit of hyperbole. Those six-packs are mainly a function of the individual's body-fat percentage, not how strong their core muscles are. Those gimmicky ab workouts can be okay as part of your program. And hiring a publicist will do far more for your hopes of appearing in Maxim than any amount of time in the gym. Oh, and one more thing: most of those models don't look like that all of the time. As one of them put it to me at a shoot, "I can't wait to eat. You think I look like this all the time? That would be sooooo unhealthy."
Now that we've got that out of the way, let's get down to the business of creating a healthy core.
The crunch phenomenon
Isolation training, or training individual muscle groups, was all the rage for a couple of decades. Probably spurred on by Arnold in the iconic bodybuilding movie, Pumping Iron, people were creating exercises to isolate one muscle at a time and blast it into submission. As these exercises trickled away from Muscle Beach and into the mainstream, the one that stuck more than any other was the crunch.
The crunch is a great isolation movement. Plus, it's relatively easy and you can work your abdominal muscles into a state of rigor mortis within minutes. And, actually, it worked pretty well for bodybuilders. After all, they aren't movement-based athletes. And, since they spent so much time in the gym, isolating the abs wasn't so bad because they isolated every muscle group. By skipping that last tidbit, this spawned an entire industry of quick-fix workout gimmicks promising that you, too, could look like Arnold. But instead of dedicating your entire life to body sculpting, these promised similar results in a few minutes of ab isolation.
The rise of functional training
Functional training is basically exercising using movements that you'll encounter in everyday life. It grew out of physical therapy, which makes sense as more and more people were landing in PT units because they'd been injured due to isolation training. What they found was that isolation training was creating muscular imbalances. This is, essentially, where one muscle group becomes stronger than it's supposed to be compared to others. When this happens it's easy to get injured.
It's hard to create a muscular imbalance in your natural life. If you run, for example, your body naturally responds in a way where it uses all the muscles it can to help the movement. This includes what are called your prime mover muscles and your stabilizer muscles. In isolation training, the prime movers would get isolated because those were the muscles that you could see. This would create major imbalances and the stabilizers would often get no attention at all.
Your core and its function
Functional training starts with your core: the middle of your body where virtually all movements begin. A strong core creates a base to work from. If this base is solid, your chances of getting injuries decrease greatly. Because of this, functional training programs spend the majority of their time working on this area.
This might sound like isolation but it's not, because your core is not just your abs but all the muscles that connect to your spine and pelvis. It's essentially all of the prime mover and stabilizer muscles that you use to stay standing. For this reason, core exercises often include balance movements. These include using gadgets like balance balls, boards that wobble, golf balls, soft balls, and foam rollers, but it also includes simple old-school movements like push-ups, squats, and many yoga stances. All of these movements require body awareness (balance) to keep you from falling over. It's exactly the opposite of a Nautilus exercise machine or, say, a crunch.
Is isolation the root of injury and evil?
Some functional trainers like to tell you this but it's not true. There are many reasons why isolation movements still exist. The main one is sports. Sports create a reason for an athlete to attempt to exceed their natural physique's strength ability in certain areas. In order for a muscle to exceed its natural capacity for strength, it must first grow. Isolation exercises are great for this. So, while fine tools, these are only a piece of the athlete's pie. To avoid injury and increase performance, athletes periodize their training, which means they do various cycles of training that target different goals. Athletes may isolate a muscle group for a training cycle but then they must switch their training to functionally train this new muscle to work within the limitations of their body.
Your abs and you
So how does this affect you and how you'll look at the company beach party? First, the bad news: You won't look like Maria Sharapova by watching Oprah on your Ab Lounge. The good news, however, is that you can create a great-looking midsection by training in the way that's most beneficial to your body.
This is the point where I tell you that a true six-pack is a phase. Like I said before, even most fitness models don't walk around looking chiseled all the time. They try to stay fit and thin but the duration of the ultra six-pack is fleeting. It's the same for many athletes, who will often reduce their body fat to below healthy levels for increased sports performance (because reduced weight at the same strength = increase in power output). But they aren't always in this state. For a six-pack to appear, most men need to get below 10 percent body fat and women under about 14 percent—abdominal muscle strength has nothing to do with it. Athletes are better off doing most of their training a little above this and losing the last bit for competition. This is because body fat helps your defense mechanisms. Some fat is needed to avoid injury and illness. Where you are concerned, the state of the six-pack should be something you target for some photos or, perhaps, a beach party. Your daily life goal should be a slim midsection. Brett Hoebel's RevAbs™ workout is ideal for reducing body fat while strengthening your core.
Creating a healthy core
If you will commit to exercising, it's not all that difficult to ensure that your core is sound. Functional trainers love to use the word balance. And not just in regards to standing on a wobbly board. Balance in both your life and how you exercise will help you center yourself in more ways than one. Here are a few tips to ensure you're getting to the core of your workouts.
* Work your entire body. Whatever your workout program is, make sure it works on everything. Not just your core but your arms, legs, hands, and feet. Everything is connected to your core, like branches of a tree. Whatever workout program you choose should, at least a little bit, stress every muscle in your body. No one with an overweight body has ripped abs. It can't happen.
* Periodize your training. No matter how great your routine is, change it sometimes. Using various programs helps you work different muscles and create new engrams (neuromuscular brain patterns), which results in keeping your body balanced.
* Do some yoga or Pilates. Even if you hate it. Yoga, particularly, is the oldest functional training program there is. You don't need to do Shiva the destroyer's Power Yoga program. The basic old-school movements will be plenty to round out your workouts. Or for a fun yoga workout, try Yoga Booty Ballet® Master Series Yoga Core.
* Do some balance work. These workouts can be hard, mentally taxing, and kind of boring. But you don't need to spend 45 minutes balancing on one leg under a skateboard on top of a golf ball to see results. Just sitting on a balance ball at your desk is very helpful. Any balance work is better than none.
* Alter your crunch. You can still crunch and, of course, you still need to work all of your midsection muscles. A simple balance element, like lifting your legs as you crunch, turns an isolation ab movement into a core movement. Keeping your legs off the ground, and straight, contracts something called your transversus abdominis (TVA). This is the muscle responsible for holding your gut in (another good TVA exercise is simply sucking your belly button in as far as you can). You'll start recognizing variations of these movements by staying present, aware, and observing life, which is another good exercise. Or you can do crunches with a Squishy Ball, as in the Yoga Booty Ballet programs.
Wednesday, October 28, 2009
Brazil Butt Lift
Brazil Butt Lift - Brazilian Butt Lift - Brazil Butt Lift Reviews - Workout DVD & Informercial: http://bit.ly/1EzOnh via @addthis
You Can Be Whatever You Want To Be!
You Can Be Whatever You Want To Be!
by: Donna Levine
There is inside you
All of the potential
To be whatever you want to be;
All of the energy
To do whatever you want to do.
Imagine yourself as you would like to be,
Doing what you want to do,
And each day, take one step
Towards your dream.
And though at times it may seem too
difficult to continue,
Hold on to your dream.
One morning you will awake to find
That you are the person you dreamed of,
Doing what you wanted to do,
Simply because you had the courage
To believe in your potential
And to hold on to your dream.
by: Donna Levine
There is inside you
All of the potential
To be whatever you want to be;
All of the energy
To do whatever you want to do.
Imagine yourself as you would like to be,
Doing what you want to do,
And each day, take one step
Towards your dream.
And though at times it may seem too
difficult to continue,
Hold on to your dream.
One morning you will awake to find
That you are the person you dreamed of,
Doing what you wanted to do,
Simply because you had the courage
To believe in your potential
And to hold on to your dream.
Change Your World
Change Your World
by: Brian Tracy
You cannot change the world,
But you can present the world with one improved person -
Yourself.
You can go to work on yourself to make yourself
Into the kind of person you admire and respect.
You can become a role model and set a standard for others.
You can control and discipline yourself to resist acting
Or speaking in a negative way
Toward anyone for any reason.
You can insist upon always doing things the loving way,
Rather than the hurtful way.
By doing these things each day,
You can continue on your journey
Toward becoming an exceptional human being.
by: Brian Tracy
You cannot change the world,
But you can present the world with one improved person -
Yourself.
You can go to work on yourself to make yourself
Into the kind of person you admire and respect.
You can become a role model and set a standard for others.
You can control and discipline yourself to resist acting
Or speaking in a negative way
Toward anyone for any reason.
You can insist upon always doing things the loving way,
Rather than the hurtful way.
By doing these things each day,
You can continue on your journey
Toward becoming an exceptional human being.
Don't Quit
Don't Quit
by: Unknown Author
When things go wrong as they sometimes will,
When the road you're trudging seems all uphill,
When funds are low and the debts are high,
And you want to smile, but you have to sigh.
When care is pressing you down a bit.
Rest, if you must, but don't you quit.
Life is queer with its twists and turns
As every one of us sometimes learns.
And many a failure turns about
When he might have won had he stuck it out:
Don't give up though the pace seems slow -
You may succeed with another blow.
Success is failure turned inside out -
The silver tint of the clouds of doubt.
And you never can tell how close you are.
It may be near when it seems so far:
So stick to the fight when you're hardest hit
It's when things seem worst that you must not quit
by: Unknown Author
When things go wrong as they sometimes will,
When the road you're trudging seems all uphill,
When funds are low and the debts are high,
And you want to smile, but you have to sigh.
When care is pressing you down a bit.
Rest, if you must, but don't you quit.
Life is queer with its twists and turns
As every one of us sometimes learns.
And many a failure turns about
When he might have won had he stuck it out:
Don't give up though the pace seems slow -
You may succeed with another blow.
Success is failure turned inside out -
The silver tint of the clouds of doubt.
And you never can tell how close you are.
It may be near when it seems so far:
So stick to the fight when you're hardest hit
It's when things seem worst that you must not quit
Tuesday, October 27, 2009
Monday, October 26, 2009
Exercise and Physical Fitness
There are 1,440 minutes in every day. Schedule 30 of them for physical activity!
Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.
Most adults need at least 30 minutes of moderate physical activity at least five days per week. Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. Stretching and weight training can also strengthen your body and improve your fitness level.
The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. You may want to walk with a friend, join a class or plan a group bike ride. If you've been inactive for awhile, use a sensible approach and start out slowly.
Centers for Disease Control and Prevention
Be Active Your Way
http://tinyurl.com/yl4rf3t
Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.
Most adults need at least 30 minutes of moderate physical activity at least five days per week. Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. Stretching and weight training can also strengthen your body and improve your fitness level.
The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. You may want to walk with a friend, join a class or plan a group bike ride. If you've been inactive for awhile, use a sensible approach and start out slowly.
Centers for Disease Control and Prevention
Be Active Your Way
http://tinyurl.com/yl4rf3t
Drinking Water During Workouts
Drinking Water During Workouts
The Advantage of Watered Down Exercising
-- By Zach Van Hart, Staff Writer
http://tinyurl.com/5m97ws
The Advantage of Watered Down Exercising
-- By Zach Van Hart, Staff Writer
http://tinyurl.com/5m97ws
Confessions of a Reformed Procrastinator
Confessions of a Reformed Procrastinator
Break the Energy-Sapping Cycle
-- By Mike Kramer, Staff Writer
http://tinyurl.com/4hzmzm
Break the Energy-Sapping Cycle
-- By Mike Kramer, Staff Writer
http://tinyurl.com/4hzmzm
Staying Focus.....
With the holidays fast approaching....many of us....fall of the wagon. It's hard to stay focus...we eat & eat, forget about our excerising and wait til after the new year to get focus on our fitness. I think we can enjoy the holidays...eating our favorite foods but planning ahead....keeping our fitness routine is so important. Don't just think "oh well, since I am going to eat that pumpkin pie, what's the use of working out." that shouldn't be our mind set. We should continue to keep our workout schedule especially our cardio. When it comes to the holidays lets not over do it. Keep in mind everyday we should be trying to keep ourselves fit. Not just after the New Year. Enjoy the holidays but remember to keep your fitness #1.
All in a Word
All in a Word
By Aileen Fisher
T for time to be together, turkey, talk, and tangy weather.
H for harvest stored away, home, and hearth, and holiday.
A for autumn's frosty art, and abundance in the heart.
N for neighbors, and November, nice things, new things to remember.
K for kitchen, kettles' croon, kith and kin expected soon.
S for sizzles, sights, and sounds, and something special that abounds.
That spells ~~~THANKS---for joy in living and a jolly good Thanksgiving.
By Aileen Fisher
T for time to be together, turkey, talk, and tangy weather.
H for harvest stored away, home, and hearth, and holiday.
A for autumn's frosty art, and abundance in the heart.
N for neighbors, and November, nice things, new things to remember.
K for kitchen, kettles' croon, kith and kin expected soon.
S for sizzles, sights, and sounds, and something special that abounds.
That spells ~~~THANKS---for joy in living and a jolly good Thanksgiving.
Saturday, October 24, 2009
About Team Beachbody®
About Team Beachbody®
Decide. Commit. Succeed.
Team Beachbody is where your healthy lifestyle begins. Whether you're looking to lose weight, get fit, or earn money by helping others, we can provide a solution. We help you achieve your goals using a combination of proven home fitness programs, easy-to-follow meal plans and nutrition advice, financial incentives, and a support system like no other. Team Beachbody is proving that changing your body and your life is not only possible, but it can be fun, simple, and rewarding.
About Beachbody®
Beachbody has been the leader in home fitness since 1998. We've created many of the most popular fitness and weight loss solutions, including P90X® Extreme Home Fitness, INSANITY™, Slim in 6®, Hip Hop Abs®, ChaLEAN Extreme®, Turbo Jam®, Power 90®, Yoga Booty Ballet® Ab & Butt Makeover, and Kathy Smith's Project:YOU! Type 2®.
Shakeology® and P90X® Results and Recovery Formula lead our Beachbody Nutritionals® line of products, designed to help you get the best results from your fitness programs. All of our supplements adhere to the highest formulation standards in the industry. At Beachbody, we believe that good nutrition is a must for good health.
Backed by more than $100 million in advertising, Beachbody home fitness programs are extensively marketed through infomercial campaigns and our unique network of Team Beachbody Coaches.
At Beachbody and Team Beachbody, our mission is to give people the programs, tools, and support they need to achieve their goals and enjoy healthy, fulfilling lives.
© 2009 Product Partners,
Decide. Commit. Succeed.
Team Beachbody is where your healthy lifestyle begins. Whether you're looking to lose weight, get fit, or earn money by helping others, we can provide a solution. We help you achieve your goals using a combination of proven home fitness programs, easy-to-follow meal plans and nutrition advice, financial incentives, and a support system like no other. Team Beachbody is proving that changing your body and your life is not only possible, but it can be fun, simple, and rewarding.
About Beachbody®
Beachbody has been the leader in home fitness since 1998. We've created many of the most popular fitness and weight loss solutions, including P90X® Extreme Home Fitness, INSANITY™, Slim in 6®, Hip Hop Abs®, ChaLEAN Extreme®, Turbo Jam®, Power 90®, Yoga Booty Ballet® Ab & Butt Makeover, and Kathy Smith's Project:YOU! Type 2®.
Shakeology® and P90X® Results and Recovery Formula lead our Beachbody Nutritionals® line of products, designed to help you get the best results from your fitness programs. All of our supplements adhere to the highest formulation standards in the industry. At Beachbody, we believe that good nutrition is a must for good health.
Backed by more than $100 million in advertising, Beachbody home fitness programs are extensively marketed through infomercial campaigns and our unique network of Team Beachbody Coaches.
At Beachbody and Team Beachbody, our mission is to give people the programs, tools, and support they need to achieve their goals and enjoy healthy, fulfilling lives.
© 2009 Product Partners,
Friday, October 23, 2009
HELPFUL INFORMATION
4 Signs It's Time to Change Your Workout Routine
What to Do When Your Workout Isn't Working for You
-- By Jen Mueller, Certified Personal Trainer
http://tinyurl.com/56o5nu
Plateau Busters
Add Variety to Your Workouts
http://tinyurl.com/ystdyx
No Pain = BIG Gain
Is Your Exercise Program Wearing You Out?
-- By Jen Mueller, Certified Personal Trainer
http://tinyurl.com/5uham3
Listen to Your Heart Rate Monitor
The Importance of this Training Tool
-- By Jen Mueller & Nicole Nichols, Fitness Experts
http://tinyurl.com/yqxj9r
Thursday, October 22, 2009
Wednesday, October 21, 2009
PROTECT YOURSELF FROM BREAST CANCER
>
7 WAYS TO KEEP YOUR BREASTS HEALTHY
BY JENNIFER MARQUEZ AND ALYSSA BIELER
>
When it comes to young women and breast cancer, there's good news and bad news. The good: Their chances of having the disease are much lower than an older woman's. The bad: If cancer does strike, it can be more aggressive, says Debra Mangino, M.D., of New York's Memorial Sloan-Kettering Cancer Center.
But a healthy lifestyle can help protect your breasts. These are the changes and early-detection methods experts say are key:
1. Stay at a healthy weight
Being heavy can increase your risk of developing the disease as well as reduce your risk of surviving it, says Harold Freeman, M.D., president and founder of the Ralph Lauren Center for Cancer and Prevention in New York City.
2. Break a sweat
Aim to exercise for 45 minutes to an hour five days a week. Regular gym time may help prevent the disease by boosting immune function, warding off obesity, and lowering levels of estrogen and insulin.
3. Drink less alcohol
Research has shown that two drinks a day could increase breast cancer risk by 21 percent. Instead, try swapping wine for fresh grapes. Resveratrol, found in the skin of grapes, may help reduce your estrogen levels, which in turn may reduce your risk.
4. Eat your veggies
A low-fat diet can do a lot to reduce your risk, but for even more protection, add some cruciferous vegetables, such as broccoli and kale, to your plate. They contain sulforaphane, which is believed to help prevent cancer cells from multiplying. For an extra dose of cancer-fighting power, eat them raw.
5. Know your family history
"In about 15 percent of breast cancer cases, there is a family history of the disease," Freeman says. If you have one first-degree relative who had breast cancer, your lifetime risk doubles, and if you have two your risk increases five-fold.
6. Get checked
All women should have a clinical breast exam at least every three years and annual exams and mammograms starting at age 40. Women with a family history should begin screening 10 years prior to the family member's age of diagnosis. Ask if the facility offers digital mammography--it allows for adjustments in contrast so the image can be easier to see. Young women at increased risk may also want to ask for either an MRI or a sonogram in addition to the mammogram.
7. Consider genetic testing
"When cancer strikes young women, it's more likely to be connected to a BRCA mutation," Mangino says. Two red flags for being a BRCA carrier: being of Ashkenazi (Eastern European) Jewish descent or having a family history of both breast and ovarian cancer. "If you have either of these factors, see a genetic counselor to talk about getting tested," she says.
Tuesday, October 20, 2009
Monday, October 19, 2009
Quote of the Day
" 'Opportunity only knocks once' is one of the greatest lies ever perpetuated. Opportunity is a constant drumming that, like any sound repeated too often, becomes only a noise we tend to ignore."
--- Copyright © 2009 Gary Anderson
--- Copyright © 2009 Gary Anderson
Saturday, October 17, 2009
Lifestyle Shortcuts to Big Weight Loss By Chris Freytag
Content provided by: Prevention
Step Up to the Plate
One of the most effective weight loss devices ever invented is sitting right in your kitchen. In fact, you probably have a lot them. They’re called plates, and eating off them can help you cut dozens, if not hundreds, of calories every day. It works like this: Instead of opening the fridge, popping open a plastic leftovers container, and mindlessly scooping food into your mouth, you put the amount you want to eat on the plate and eat it. Sitting down at the table is a bonus, but you don't even have to go that far. Putting food on a plate and a beverage in a glass is the only way to see (and control) how much you’re eating. And while it's a cinch to polish off the brownie pan, pinch by pinch, you would never eat a whole plateful. Even better, use the salad plates.
Take it outside
Nothing beats the great outdoors for energizing every cell and boosting your mood. It's a chemical fact. Australian researchers have found that men and women who run outdoors have even higher levels of feel-good endorphins afterward than their treadmill-running peers.
Use Flower Power
Research shows that women who are given flowers enjoy a more positive mood for a full 3 days after they receive them. When flowers are presented to elderly people, they not only report having happier moods, but also perform better on memory tests. Flowers have an immediate and lasting effect on how we feel and how we react. Trying to change lifestyle behaviors and lose weight can be stressful. A vase or two of fresh cut flowers can make you feel better. Keep some in the kitchen and wherever you work out.
Think positively
Psychologists estimate that about 72 percent of our self-talk is negative or self-critical! Can you imagine how defeated you'd feel if someone else was putting you down all day? Well, your own berating can be just as damaging. We all have times when we feel defeated or tired, but the key to overcoming those spells is treating yourself to some positive affirmations. When you encounter a stressful situation and are lacking self confidence, say to yourself, 'You can do it—you've done harder things than this before.' It may sound silly, but self-talk is one of the most powerful motivators. Try it for yourself.
Get sleep
Counting sheep may actually help take inches off your waist. Research shows that if you're sleep deprived, your body produces more stress hormones, which promote belly fat and also increase appetite. What's more, a new study shows that a sound night's sleep boosts levels of leptin, a hormone that works to suppress hunger. To study the sleep-appetite connection, researchers at Laval University in Quebec tracked the sleep habits of 740 men and women for 10 years. As it turns out, the benefits of just 1 extra hour of sleep are astonishing! The researchers found that women who got 6 to 7 hours of sleep were 11 pounds heavier (men fared even worse—16 1⁄2 pounds heavier) than those who slept 7 to 8 hours a night. Blood tests revealed that short sleepers had levels of leptin 80 percent below those who got a full night of shut-eye.
Drink up!
Water is your weight loss ally. Your body needs to be properly hydrated to metabolize fat and keep your systems running optimally. Water is the best fluid for the job. When University of North Carolina researchers reviewed the eating habits of nearly 5,000 Americans, they found that those who drank about 7 cups of water a day ate 200 fewer calories than those who drank less than a glass a day. Water-phobes were also more likely to chow down more high-fat foods and drank twice as many soft drinks as clear-liquid lovers. What's more, water can kick-start your metabolism. German researchers recently discovered that about 2 cups of ice water can raise metabolism by 30 percent for 90 minutes.
Appreciate your own brand of beauty
Fitness magazines are a wonderful source of new moves and inspiration. But don't make the mistake of getting caught up in trying to look just like the models that grace their pages. For one, most of these women look great because it's their job to work out and look beautiful. The typical woman has many other things—including her own job!—to focus on. What's more, never underestimate the power of makeup and good lighting. Even those models couldn't look as good as they do without all that professional styling, lighting and camera work. Besides, you can't accomplish anything positive when you're feeling negative emotions like envy and jealousy. So go ahead and feel inspired to look lean and beautiful in your own way, but don't lose yourself by always wishing you looked like someone else.
Laugh it up
A recent study found that laughing out loud for 10 to 15 minutes a day can burn up to 40 calories. Not that that's a huge number, but over the course of a year, it could shave more than 4 pounds from someone who usually doesn't crack a smile. More importantly, laughter is your best weapon against stress, which can pile on pounds in multiple ways. Brain research shows that laughter overpowers the stress response (which is why so many of us laugh when we're nervous), and it reminds us that most of the nitty-gritty we worry about is not a matter of life and death.
Hit the pound
A furry friend could help speed your weight loss progress. A study from the University of Missouri–Columbia found that walking a dog helped people shed more weight than they would with Weight Watchers or other popular diet plans. The researchers found that when overweight volunteers started walking a dog for just 10 to 20 minutes a day, they lost an average of 14 pounds over the course of a year—all without changing their eating habits. The average diet program yields just a 5- to 7-pound loss in the same amount of time. As a bonus, studies show that dogs can help lower stress and improve your sense of well-being—both of which will help accelerate your goals for weight loss and healthy living.
Hoop it up
Sometimes child's play is the best thing for adult bodies. All those great kids' games like tag and kickball and playground fun take your body through a full range of motion while letting your mind relax and laugh. For flexibility in your back and hips, the most "therapeutic" kids' play may be with a hula hoop! Swinging your hips to keep the hoop in motion rotates your vertebrae in a full range of motion they never see during everyday life (unless you moonlight as a belly dancer), and it's good exercise. You can even buy a weighted hoop called a Heavy Hoop. These foam-covered steel rings come in weights ranging from 1 to 7 pounds, and they make your abs and obliques work twice as hard as a lightweight hoop. Research shows that vigorous gyrating with a Heavy Hoop can fry up to 110 calories in just 10 minutes! Now that's no child's play.
Live for the future
When researchers reviewed past and recent activity levels of more than 5,000 men and women, they found that those who were physically active at the time of the survey were 40 percent less likely to die during the 16-year follow-up than those who were mostly sedentary, regardless of how active they were in the past. There's no time like the present to start living the life you wish you'd lived before. It's like Abe Lincoln famously said, "Most folks are about as happy as they make up their minds to be!"
Step Up to the Plate
One of the most effective weight loss devices ever invented is sitting right in your kitchen. In fact, you probably have a lot them. They’re called plates, and eating off them can help you cut dozens, if not hundreds, of calories every day. It works like this: Instead of opening the fridge, popping open a plastic leftovers container, and mindlessly scooping food into your mouth, you put the amount you want to eat on the plate and eat it. Sitting down at the table is a bonus, but you don't even have to go that far. Putting food on a plate and a beverage in a glass is the only way to see (and control) how much you’re eating. And while it's a cinch to polish off the brownie pan, pinch by pinch, you would never eat a whole plateful. Even better, use the salad plates.
Take it outside
Nothing beats the great outdoors for energizing every cell and boosting your mood. It's a chemical fact. Australian researchers have found that men and women who run outdoors have even higher levels of feel-good endorphins afterward than their treadmill-running peers.
Use Flower Power
Research shows that women who are given flowers enjoy a more positive mood for a full 3 days after they receive them. When flowers are presented to elderly people, they not only report having happier moods, but also perform better on memory tests. Flowers have an immediate and lasting effect on how we feel and how we react. Trying to change lifestyle behaviors and lose weight can be stressful. A vase or two of fresh cut flowers can make you feel better. Keep some in the kitchen and wherever you work out.
Think positively
Psychologists estimate that about 72 percent of our self-talk is negative or self-critical! Can you imagine how defeated you'd feel if someone else was putting you down all day? Well, your own berating can be just as damaging. We all have times when we feel defeated or tired, but the key to overcoming those spells is treating yourself to some positive affirmations. When you encounter a stressful situation and are lacking self confidence, say to yourself, 'You can do it—you've done harder things than this before.' It may sound silly, but self-talk is one of the most powerful motivators. Try it for yourself.
Get sleep
Counting sheep may actually help take inches off your waist. Research shows that if you're sleep deprived, your body produces more stress hormones, which promote belly fat and also increase appetite. What's more, a new study shows that a sound night's sleep boosts levels of leptin, a hormone that works to suppress hunger. To study the sleep-appetite connection, researchers at Laval University in Quebec tracked the sleep habits of 740 men and women for 10 years. As it turns out, the benefits of just 1 extra hour of sleep are astonishing! The researchers found that women who got 6 to 7 hours of sleep were 11 pounds heavier (men fared even worse—16 1⁄2 pounds heavier) than those who slept 7 to 8 hours a night. Blood tests revealed that short sleepers had levels of leptin 80 percent below those who got a full night of shut-eye.
Drink up!
Water is your weight loss ally. Your body needs to be properly hydrated to metabolize fat and keep your systems running optimally. Water is the best fluid for the job. When University of North Carolina researchers reviewed the eating habits of nearly 5,000 Americans, they found that those who drank about 7 cups of water a day ate 200 fewer calories than those who drank less than a glass a day. Water-phobes were also more likely to chow down more high-fat foods and drank twice as many soft drinks as clear-liquid lovers. What's more, water can kick-start your metabolism. German researchers recently discovered that about 2 cups of ice water can raise metabolism by 30 percent for 90 minutes.
Appreciate your own brand of beauty
Fitness magazines are a wonderful source of new moves and inspiration. But don't make the mistake of getting caught up in trying to look just like the models that grace their pages. For one, most of these women look great because it's their job to work out and look beautiful. The typical woman has many other things—including her own job!—to focus on. What's more, never underestimate the power of makeup and good lighting. Even those models couldn't look as good as they do without all that professional styling, lighting and camera work. Besides, you can't accomplish anything positive when you're feeling negative emotions like envy and jealousy. So go ahead and feel inspired to look lean and beautiful in your own way, but don't lose yourself by always wishing you looked like someone else.
Laugh it up
A recent study found that laughing out loud for 10 to 15 minutes a day can burn up to 40 calories. Not that that's a huge number, but over the course of a year, it could shave more than 4 pounds from someone who usually doesn't crack a smile. More importantly, laughter is your best weapon against stress, which can pile on pounds in multiple ways. Brain research shows that laughter overpowers the stress response (which is why so many of us laugh when we're nervous), and it reminds us that most of the nitty-gritty we worry about is not a matter of life and death.
Hit the pound
A furry friend could help speed your weight loss progress. A study from the University of Missouri–Columbia found that walking a dog helped people shed more weight than they would with Weight Watchers or other popular diet plans. The researchers found that when overweight volunteers started walking a dog for just 10 to 20 minutes a day, they lost an average of 14 pounds over the course of a year—all without changing their eating habits. The average diet program yields just a 5- to 7-pound loss in the same amount of time. As a bonus, studies show that dogs can help lower stress and improve your sense of well-being—both of which will help accelerate your goals for weight loss and healthy living.
Hoop it up
Sometimes child's play is the best thing for adult bodies. All those great kids' games like tag and kickball and playground fun take your body through a full range of motion while letting your mind relax and laugh. For flexibility in your back and hips, the most "therapeutic" kids' play may be with a hula hoop! Swinging your hips to keep the hoop in motion rotates your vertebrae in a full range of motion they never see during everyday life (unless you moonlight as a belly dancer), and it's good exercise. You can even buy a weighted hoop called a Heavy Hoop. These foam-covered steel rings come in weights ranging from 1 to 7 pounds, and they make your abs and obliques work twice as hard as a lightweight hoop. Research shows that vigorous gyrating with a Heavy Hoop can fry up to 110 calories in just 10 minutes! Now that's no child's play.
Live for the future
When researchers reviewed past and recent activity levels of more than 5,000 men and women, they found that those who were physically active at the time of the survey were 40 percent less likely to die during the 16-year follow-up than those who were mostly sedentary, regardless of how active they were in the past. There's no time like the present to start living the life you wish you'd lived before. It's like Abe Lincoln famously said, "Most folks are about as happy as they make up their minds to be!"
Active Kids Do Better in School
Active Kids Do Better in School
Fitness News Flash--
By Nicole Nichols, Fitness Instructor & Health Educator
A recent study conducted by the American College of Sports Medicine (ACSM) investigated the link between physical activity in children and academic performance in school. Initially, researchers predicted that kids who took physical education (PE) during the school day would do better academically, since it helps reduce boredom and helps kids stay focused.
The study, reported in ACSM's official journal, Medicine & Science in Sports & Exercise, examined 214 children of middle school age. All students were randomly assigned to a PE class in either the first or second semester of the school year. Researchers collected information on each student's activity level in and outside of the PE class, and compared their level of activity to their grades in the subjects of math, science, world studies and English.
Surprisingly, researchers found that being enrolled in PE (moderate activity for 30 minutes, 5 days per week) did not influence the children's grades. The government's Healthy People 2010 guidelines recommend vigorous activity for 20 minutes, at least 3 days per week. This study showed that the more active children were, such as participating in a sport or other vigorous activity, the better they did in school. Most of the children who did exercise "vigorously" did so outside of school, by playing sports like soccer, basketball, football, baseball and softball.
Action Sparked: These ACSM researchers recommend that physical education classes include more vigorous activities for kids. Other research also shows that active children do better in school, are better able to concentrate, and even exhibit fewer behavior problems. If your child's school isn't requiring enough physical activity, encourage your child to participate in a school or club sport that she enjoys. Team sports teach kids more than fitness—they improve motor skills, increase self-esteem, and foster cooperation and teamwork. Even non-athletic children can meet physical activity recommendations with non-competitive activities such as biking, swimming and jogging and by dancing or playing games like tag.
Ask yourself How fit is your family?
Not fit- We gather in front of the TV
A little fit- We take turns walking the dog
Fit- We all exercise, dance, or play sports
Super Fit- We have a locker room in our basement
Friday, October 16, 2009
50 Easy Ways to Cut 100 Calories
50 Easy Ways to Cut 100 Calories
Lose Weight Without Deprivation
-- By Emily Vale, SparkPeople Contributor
Cutting calories may seem like a daunting task, especially when you're trying to cut hundreds of calories each day to lose the recommended 1-2 pounds per week. Will you go hungry? Will your meals taste like cardboard? Will you have to give up your favorite foods?
Don't worry. When you make small changes, the only difference you'll notice is a drop in the scale! Keep in mind that cutting calories can involve smart substitutions or changes in portion sizes, too. Just remember, start small and work your way up to a new—and healthier—way of eating.
Beverages
1. Split a 20 oz. bottle of regular soda with a friend. Save 120 calories!
2. Drink 1 cup of diet soda instead of 1 cup of regular soda. Save 97 calories!
3. Swap a 12-oz. glass of whole milk for skim milk. Save 96 calories!
4. Drink two 12-oz. light beers this weekend instead of two regular beers. Save 100 calories!
5. Instead of 1 cup of prepared lemonade, try 1 cup of a sugar free variety. Save 103 calories!
6. Eat a medium orange instead of drinking 12 oz. of fresh orange juice. Save 106 calories!
7. Prepare your coffee with 4 oz. of fat-free half and half instead of regular half and half. Save 88 calories!
8. Enjoy 5 oz. of chocolate milk instead of 5 oz. of a chocolate milkshake Save 110 calories!
Breakfast
9. Spread your whole grain waffles with 2 tablespoons of maple syrup instead of 1 tablespoon of margarine or butter. Save 110 calories!
10. Top your whole grain bagel with 1.5 oz of fat-free cream cheese in lieu of regular. Save 108 calories!
11. Try 1 oz. of maple turkey bacon instead of maple (pork) bacon. Save 118 calories!
12. Ditch the glazed donut and eat a bagel instead. Save 93 calories!
13. Eat 3/4 cup oatmeal instead of a 1-1/2 cups of oatmeal. Save 97 calories!
14. Substitute 3 oz. of turkey sausage for a serving of pork sausage. Save 120 calories!
15. Grab a small bagel instead of a medium bagel. Save 99 calories!
Snacks and Sides
16. Dip 1 cup celery into your favorite salsa or hummus instead of 1 oz. of tortilla chips. Save 125 calories!
17. Eat an entire medium apple instead of a small (5 oz.) candy apple. Save 118 calories!
18. Snack on 1 oz. of baked potato chips instead of regular chips. Save 90 calories!
19. Better yet, eat 2 oz. pretzels instead of the same size portion of potato chips. Save 94 calories!
20. Bake 2 oz of oven fries in lieu of 2 oz. of fast food fries. Save 88 calories!
21. Forgo a 6-oz portion of potato chips and nosh on 6 oz. of tortilla chips instead. Save 96 calories!
22. Say no to 1 oz of deep-fried onion rings and instead enjoy 1 oz. of grilled onions with your meal. Save 92 calories!
23. Try 1.5 oz. of fresh grapes instead of 1.5 oz. of raisins. Save 98 calories!
24. Enjoy a healthy 8-oz. baked potato instead of 8 oz. of French fries. Save 104 calories!
25. Choose 3 oz. of mozzarella cheese for your sandwich instead of Swiss cheese. Save 108 calories!
26. Swap 1 cup of canned pineapple in heavy syrup for crushed pineapple in water. Save 119 calories!
Lunch and Dinner
27. Cut a 6 oz. steak in half and take the other portion home for another meal. Save 111 calories!
28. Order a skinless chicken breast instead of chicken with skin. Save 102 calories!
29. Substitute a fat-free beef hot dog for a regular beef hot dog. Save 104 calories!
30. Build a sandwich with1.5 oz. of deli turkey breast instead of an equivalent of hard salami. Save 119 calories!
31. Instead of 6 oz. of crispy fried chicken with skin, eat 6 oz. baked chicken with skin. Save 102 calories!
32. Choose a slice of thin crust pizza over thick crust pizza. Save 106 calories!
33. Add vegetable toppings to your pizza order and say no to pepperoni. Save 100 calories!
34. Forget broccoli cheddar soup. A 7-oz portion of vegetable soup is better. Save 119 calories!
35. Enjoy 12 oz of steamed rice (choose brown rice when possible) as an alternative to fried rice. Save 96 calories!
36. Unwrap your 13-inch tortilla wrap and make a sandwich on a 3-oz. whole grain bagel instead. Save 96 calories!
37. Eat only half of your hamburger or sandwich bun. Save 100 calories!
Condiments and Sauces
38. Dip your salad in a side of ranch dressing (2 tsp.) instead of pouring 2 Tbsp of dressing on the salad. Save 97 calories!
39. Skip the 5 oz. of Alfredo sauce and eat a whopping 7 oz. of marinara sauce. Save 129 calories!
40. Add flavor to vegetables with 3 oz. of hot sauce—not 1 oz of bleu cheese dressing. Save 117 calories!
41. Top your salad with 1.5 oz. reduced-fat Italian dressing instead of regular. Save 96 calories!
42. Try either cheese or croutons on your salad—not both Save 72-116 calories!
43. Instead of 3 oz. of regular sour cream, use a fat-free variety. Save 120 calories!
44. Use 2 Tbsp reduced-fat light mayonnaise instead of regular mayonnaise. Save 102 calories!
Sweets and Desserts
45. Serve ice cream in a dish instead of a waffle cone. Save 121 calories!
46. Try a healthier peanut granola bar instead of a peanut candy bar. Save 94 calories!
47. Finish dinner with 1 cup of low-fat frozen yogurt instead of regular ice cream. Save 121 calories!
48. Substitute 5 oz. of apple pie, with 5 oz. of baked apple crisp. Save 85 calories!
49. Instead of 4 oz. of regular chocolate pudding, enjoy a sugar-free portion. Save 92 calories!
50. Leave that 1/2 cup of strawberry ice cream in the freezer. Enjoy 1/2 cup of fresh strawberries topped with 2 Tbsp of fat-free whipped cream as an alternative. Save 102 calories!
Cutting 100 calories here and there is an easy way to form healthier eating habits without feeling deprived or hungry. With just a few of these tricks up your sleeve, you'll be on your way to reaching your goals in no time!
Thursday, October 15, 2009
The True Story Behind the Turbo Jam Workouts
http://www.dailyspark.com/blog.asp?post=the_true_story_behind_the_turbo_jam_workouts
Rev Abs is available
to order your copy click on the link
https://extranet.securefreedom.com/MillionDollarBody/csShopping/ShoppingCart.asp?Cat=VIDEO|BRETT%20HOEBEL%20-%20REVABS
https://extranet.securefreedom.com/MillionDollarBody/csShopping/ShoppingCart.asp?Cat=VIDEO|BRETT%20HOEBEL%20-%20REVABS
Expert Solutions: Motivating Goals
http://www.sparkpeople.com/resource/motivation_articles.asp?id=391
Wednesday, October 14, 2009
Tuesday, October 13, 2009
Monday, October 12, 2009
Sunday, October 11, 2009
5-Minute Power Boosters for the Office
http://www.sparkpeople.com/resource/fitness_articles.asp?id=399
Saturday, October 10, 2009
Friday, October 9, 2009
Thursday, October 8, 2009
A Little Planning Can Lead to Big Weight Loss
A Little Planning Can Lead to Big Weight Loss
By Whitney Provost
The problem: You're busy. You have to work, organize family activities, run errands, and make time for exercise. When do you decide what to eat? If you're like many people, you don't think about your next meal until you're starving. And then you might be tempted to hit the fast food drive-through or the office vending machine for a quick fix. But if you're trying to lose weight, you know this isn't a good diet strategy.
The solution: Plan ahead. If weight loss is your goal, you should never be caught off guard and hungry. A little forethought is all it takes to create meals that will keep you satisfied and your hunger at bay. It doesn't have to be difficult or time-consuming either.
Here are a few reasons that planning your meals in advance can help you lose weight more easily:
Keeps your hunger under control. Fuel your body at regular intervals to tame your appetite and make it easier to stick to your diet. When you're not starving, you'll be able to resist the office candy jar or the coffeehouse muffin.
Easier to monitor your calorie intake. Advance planning means you can decide how many calories to eat at each meal, then prepare food that meets your goals. It's easier than trying to add up calories throughout the day.
You'll be less likely to binge. When you plan your meals in advance, you can add in your favorite treats or schedule a special cheat meal and still meet your calorie requirements. You'll stay in control of your choices and be able to enjoy your food without guilt or anxiety.
If you're following a Beachbody® program and meal plan, you're probably trying to eat more often throughout the day to keep your metabolism up and your blood sugar stable. This might seem overwhelming at first, but all you really need is enough tasty food to meet your calorie requirements and stay full until the next time you eat. Here are five tips for planning your meals in advance to keep your energy up and your hunger at bay:
1.Cook in bulk. When you prepare meals, make double and freeze half in individual containers. Use the weekends (or any free time during the week) to plan your meals with your family. Decide what you're going to eat, then shop accordingly so healthy food is always on hand. As you prep for one meal, cook more vegetables and meat than you'll need, and use the leftovers in the next day's food plan. You can also chop extra vegetables and store them raw in the refrigerator for a quick salad later.
2.Portion food into single servings. Measure out cereal, nuts, Whey Protein Powder, vegetables, and fruit into bags or containers. When you're in a rush to leave the house, just toss what you need into your bag or car. You can also keep protein bars on hand for a convenient on-the-go snack.
3.Bring one container; eat twice. If you're going to be at work all day, bring one large container of food and eat half at lunch and the other half later in the day. It's one less meal to plan.
4.Keep it simple. You don't have to prepare a multicourse feast five times a day to eat well. When you're on the go, choose things that are portable and don't require a lot of fuss, like:
hard-boiled eggs and whole-grain toast
oatmeal with berries and nuts
grilled chicken and a salad
canned tuna or chicken and brown rice
sandwiches on whole-grain bread or wraps
nuts and dried fruit
string cheese and whole-grain crackers
yogurt and fruit
Whey Protein Powder
vegetables and hummus
Shakeology® (take one of the new single-serve packets or a scoopful in a plastic bag or your shaker cup)
5.Anticipate busy days. If you know your kids have soccer practice every Tuesday evening, then make that night's dinner quick and easy. Perhaps that becomes your cheat meal and you order pizza (better yet, have the ingredients on hand to make your own healthy version. The kids will love creating their own pizzas). Or you can simply defrost a meal you've frozen ahead of time, so it's ready to throw in the oven when you get home. Plan ahead so your busy schedule doesn't get in the way of your weight loss.
TurboFanatic4Life.com
Wednesday, October 7, 2009
Work out and win!
Work out and win!
Every day that you log your workout in WOWY SuperGym™ you will be automatically entered in the Daily Sweepstakes. Work out today and you could win $300!
Free members can also enter the Daily Sweepstakes. Go to TurboFanatic4Life.com and click on join -
Every day that you log your workout in WOWY SuperGym™ you will be automatically entered in the Daily Sweepstakes. Work out today and you could win $300!
Free members can also enter the Daily Sweepstakes. Go to TurboFanatic4Life.com and click on join -
Tuesday, October 6, 2009
Monday, October 5, 2009
Team Beachbody
JOIN TEAM BEACHBODY
1. JOIN OUR COMMUNITY FOR FREE
2. JOIN WITH A CLUB MEMBERSHIP
3. BECOME A COACH
Go to TurboFanatic4Life.com Now!
HERBALIFE
1. Weight Management
2. Energy & Fitness
3. Targeted Nutrition
4. Personal Care
5. BUSINESS OPPORTUNITY
LoseWeightWithNancy.com
2. Energy & Fitness
3. Targeted Nutrition
4. Personal Care
5. BUSINESS OPPORTUNITY
LoseWeightWithNancy.com
Q&A about Liftoff®
Q&A about Liftoff®
By David Heber, M.D., Ph.D., F.A.C.P., F.A.C.N.
Chairman of the Herbalife Nutrition and Scientific Advisory Boards
Below, Dr. David Heber answers questions about Liftoff®.
Q: Is the amount of caffeine in Liftoff® effervescent energy drink safe?
A: Liftoff® contains approximately 75 milligrams of caffeine, which is what is found in a cup of brewed coffee. In people who are sensitive to caffeine, this may cause a jittery feeling. Most people who try Liftoff® report more mental clarity without jitters.*
Q: Can Liftoff® effervescent energy drink be mixed with other caffeinated drinks, like tea?
A: The total amount of caffeine-containing drinks consumed should be less than three per day for most people, or approximately 240 milligrams of caffeine. If you combine Liftoff® effervescent energy drink with one or two cups of tea, there should be no problem unless you are sensitive to caffeine. If you notice any sweating or a rapid pulse, just cut back. Liftoff® can be mixed in cool water for refreshment on the go, or in hot water like a “tea.”
Q: What do the nutrients in Liftoff® effervescent energy drink do?
A: Liftoff® contains B vitamins, Vitamin C and taurine, which provide additional nutritional benefits in helping your body use nutrients more efficiently while also protecting the cells of your body.* As with all Herbalife products, Liftoff® provides Cellular Nutrition.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
By David Heber, M.D., Ph.D., F.A.C.P., F.A.C.N.
Chairman of the Herbalife Nutrition and Scientific Advisory Boards
Below, Dr. David Heber answers questions about Liftoff®.
Q: Is the amount of caffeine in Liftoff® effervescent energy drink safe?
A: Liftoff® contains approximately 75 milligrams of caffeine, which is what is found in a cup of brewed coffee. In people who are sensitive to caffeine, this may cause a jittery feeling. Most people who try Liftoff® report more mental clarity without jitters.*
Q: Can Liftoff® effervescent energy drink be mixed with other caffeinated drinks, like tea?
A: The total amount of caffeine-containing drinks consumed should be less than three per day for most people, or approximately 240 milligrams of caffeine. If you combine Liftoff® effervescent energy drink with one or two cups of tea, there should be no problem unless you are sensitive to caffeine. If you notice any sweating or a rapid pulse, just cut back. Liftoff® can be mixed in cool water for refreshment on the go, or in hot water like a “tea.”
Q: What do the nutrients in Liftoff® effervescent energy drink do?
A: Liftoff® contains B vitamins, Vitamin C and taurine, which provide additional nutritional benefits in helping your body use nutrients more efficiently while also protecting the cells of your body.* As with all Herbalife products, Liftoff® provides Cellular Nutrition.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
ENERGY & FITNESS
Fuel your potential
Sometimes you just need more energy & improved focus to get you through your day.
Herbalife's Energy & Fitness products deliver just what you need, along with the nutrients that build on our foundation Cellular Nutrition, nourishing your cells for optimal function.
To get your Energy & Fitness products go to LoseWeightWithNancy.com NOW!
Energy to Spare!
By Luigi Gratton, M.D., M.P.H.
Vice President, Medical Affairs and Education
Did you know your energy levels don’t have to dip just because the sun does? You can have steady and lasting energy throughout the day–even after work.
It’s easier than you think, too.
First, what you eat contributes greatly to your energy level. Because digestion utilizes the most energy of all the body’s systems, the more unhealthy you eat, the longer it takes to digest the food; especially if you are consuming a lot of packaged, fast-food or “convenience” meals, which have low nutritional value and possibly chemicals. Your body doesn’t recognize and can’t use unnatural ingredients so it must work harder to eliminate them leaving you feeling drained. Also, when you don’t consume the nutrients your body craves, you stay hungry which can lead to overeating. This cycle requires added energy for digestion, which is why you feel fatigued after eating meals with low nutritional value.
Your overall fitness is another factor that determines how much energy you have throughout the day. Fitter people utilize energy more efficiently, and therefore have more left over to get them through the afternoon and evening. It may sound ironic, but the more you exercise, the more energy you’ll have. This is because your muscles provide more energy than fat, keeping you feeling invigorated longer.
Herbalife Energy and Fitness products can help you on your way to achieving your wellness goals. Herbalife products like Liftoff®, Roasted Soy Nuts with Cardia®† Salt, and Garden 7® can help keep you alert and energized whether you need more energy to keep up with your job, kids, recreational activities or serious athletics.
With added energy and better fitness, you’ll not only accomplish more, but you’ll accomplish it more effectively, which leaves you with time to spare. And who couldn’t use more of that?
Tips for getting more energy:
Eat more healthy foods
Stay active
Try energizing products like Liftoff®
†Cardia® is a registered trademark of Nutrition 21, Inc.
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Sunday, October 4, 2009
Helping Kids to Eat Less, Play More
Helping Kids to Eat Less, Play More
By Susan Bowerman, M.S., R.D., C.S.S.D.
There’s no denying it – as a nation, we’re getting heavier and heavier. And, our poor diets and sedentary lifestyles are affecting our kids, too. Just as adults are struggling with the ‘battle of the bulge’, statistics show that our kids are getting heavier and that they are experiencing obesity-related health problems at very young ages.
Parents face an uphill struggle when it comes to getting kids to be more active and to eat healthy foods. Like adults, many kids face pressures of too much work and too little time for leisure-time activity, and the lure of television, video games or surfing the net often keeps them indoors. Food choices are influenced by taste, cost and convenience, and many foods are marketed as ‘cool’ – something kids may value more than healthy nutrition.
Ultimately, parents are responsible for helping kids to make proper choices, and making sure there are healthy foods at home is a great place to start. Parents also need to set an example for their kids by eating right and staying active, too. Here are some tips to help your child eat smart and play hard:
Keep a bowl of fresh whole fruit on the kitchen counter where it can be seen, or some cut up fruits or vegetables in plain view when the refrigerator door is open. By making these items convenient and easy to consume, kids are more likely to eat them.
Take kids to the grocery store with you and use the time for some nutrition education. Older kids can learn how to read food labels, and often enjoy making comparisons between items and trying to find healthy alternatives. You can also do some negotiating with your kids by selecting items together that you both agree are acceptable.
Get your kids involved in food preparation. Children are much more likely to eat foods when they have helped to prepare them. If you enjoy cooking, encourage your child to try new foods by preparing new dishes with you.
Be patient when trying to get kids to try new foods. Studies show that repeated exposure does work – so keep offering foods, and encourage kids to try ‘just a bite’. It may take more than a dozen tries, but it’s worth the effort.
Be a good role model. It’s difficult for busy parents to put a balanced meal on the table every night, but kids need to know that their parents value their own nutritional intake. Try to include veggies or a salad at mealtimes, and serve fruit for dessert
Help your kids (and yourself) with portion control. Serve foods from the kitchen, rather than placing serving dishes family-style on the table, to avoid taking ‘just another spoonful’. Studies show that we tend to eat what we are served – whether it’s a little or a lot – and empty plate usually signals that we’re finished.
Don’t be a couch potato yourself. Your kids need to know that you value an active lifestyle. Get outdoors with them for a bike ride, a jog, or to shoot some hoops, and make sure they know how good you feel when you get your blood pumping.
Plan ahead. It’s easier said than done, but planning meals ahead of time, making a shopping list, and preparing meals in bulk so you have extras on hand can help make evening meals less stressful.
Snack smart. Active kids need snacks, but typical snack foods are loaded with fat and sugar. Keep the sodas and chips out of the house, but have fruit, yogurt, string cheese, nuts or soy nuts or healthy cereals on hand for those snack attacks. Kids also like making their own smoothies, so keep some milk, fresh or frozen fruit and some protein powder around and let them experiment.
Build exercise into your day, and encourage your kids to do the same. If you’re on the phone, walk around the house or yard while you talk, instead of sitting down. Find errands you can walk to, rather than taking the car. Take the stairs instead of the elevator, and park a few blocks away from the mall.
Susan Bowerman is a consultant to Herbalife.
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