by www.health24.com
Globally, more than 22 million kids younger than five suffer from obesity. This not only has an impact on their quality of life, but also on their health - now and in future. But parents can take simple steps to keep their kids in shape.
Take action:Keep lots of fruit and veggies on hand - the goal is five servings a day; other nutritious snacks include yoghurt, peanut butter and celery, and whole-grain crackers and cheese; serve lean meats and other healthy sources of protein such as eggs and nuts; limit fat consumption by avoiding fried foods; opt for healthier cooking methods, such as baking and grilling; limit sugary drinks, such as soda and fruit-flavoured drinks - instead, serve water and milk; and sneak more exercise into the day without making it a chore - try riding bikes or going to the park as a family.
Wednesday, May 17, 2006
Monday, May 01, 2006
Tobacco Health Risks
In general, chronic exposure to nicotine may cause an acceleration of coronary artery disease, peptic ulcer disease, reproductive disturbances, esophageal reflux, hypertension, fetal illnesses and death, and delayed wound healing.
Tuesday, March 28, 2006
Cholesterol
by Craig Ballantyne
Many readers are interested in more information on how to control their cholesterol, triglycerides, and blood sugar.
So let's start with cholesterol first...
Now all these years people have been worried about high cholesterol levels. But in addition to lowering bad cholesterol, a new study shows that high levels of GOOD cholesterol should also be the focus of our efforts.
In fact, your levels of HDL could be the most important determinant of your risk for heart disease.
First, some definitions...
LDL (low-density lipoprotein): LDL is also known as the "bad" cholesterol. It is the cholesterol that builds up in your arteries, increasing your risk of heart disease.
HDL (high-density lipoprotein): HDL is also known as the "good" cholesterol. It helps clean out LDL from your arteries, and can decrease your risk of heart disease. If your HDL is not above 40 mg/dL, then you need to improve it and have it checked every year.
TC (total cholesterol): This is the total amount of cholesterol in the blood, including LDL, HDL, and VLDL. If your total cholesterol is 240 mg/dL or greater, you have a greater risk of coronary heart disease and stroke.
TC:HDL-C ratio: This is called the "total cholesterol to HDL ratio." It is used to give doctors an idea of how much total cholesterol a person has relative to the HDL level. The ratio is calculated by dividing the total cholesterol by the HDL. It is a good measure of heart disease risk.
Okay, now onto the latest findings...this recent study published in the American Heart Journal found that patients that had higher HDL levels had a lower risk of heart attacks. More specifically, people with higher HDL (by 10 mg/dL) had an 11% decrease in heart disease risk.
Okay...so what does that mean? Do everything you can to increase your HDL!
First, you need to get your HDL levels checked...so visit your doctor. And always check with your doctor before making big changes to your nutrition and exercise plan...especially if you are overweight, or otherwise at risk for lifestyle diseases.
Second, a good place to start improving your cholesterol levels is to simply lose weight and to start an exercise program (both aerobic exercise and resistance training will improve cholesterol levels).
And when it comes to achieving healthy cholesterol levels, here are many more specific actions that you should take:
- Eat 6 small meals per day rather than 2-3 large meals.
- Eat a handful of almonds per day (make sure they are not roasted in hydrogenated oils!)
- Eat more fiber by eating almonds, fruits, vegetables, oatmeal, and perhaps even supplement with glucomannan - Get a minimum of 35g of fiber per day
- Reduce your intake of saturated fats
- Eliminate all trans fats from your diet
- Build muscle mass. There's some evidence that strength-training exercises that build muscle mass can also improve HDL.
- Do intervals - these might be even more effective than regular cardio for increasing HDL
- Both Green Tea and fish oils might help improve cholesterol levels (by both increasing HDL and lowering LDL), but research is not conclusive.
Many readers are interested in more information on how to control their cholesterol, triglycerides, and blood sugar.
So let's start with cholesterol first...
Now all these years people have been worried about high cholesterol levels. But in addition to lowering bad cholesterol, a new study shows that high levels of GOOD cholesterol should also be the focus of our efforts.
In fact, your levels of HDL could be the most important determinant of your risk for heart disease.
First, some definitions...
LDL (low-density lipoprotein): LDL is also known as the "bad" cholesterol. It is the cholesterol that builds up in your arteries, increasing your risk of heart disease.
HDL (high-density lipoprotein): HDL is also known as the "good" cholesterol. It helps clean out LDL from your arteries, and can decrease your risk of heart disease. If your HDL is not above 40 mg/dL, then you need to improve it and have it checked every year.
TC (total cholesterol): This is the total amount of cholesterol in the blood, including LDL, HDL, and VLDL. If your total cholesterol is 240 mg/dL or greater, you have a greater risk of coronary heart disease and stroke.
TC:HDL-C ratio: This is called the "total cholesterol to HDL ratio." It is used to give doctors an idea of how much total cholesterol a person has relative to the HDL level. The ratio is calculated by dividing the total cholesterol by the HDL. It is a good measure of heart disease risk.
Okay, now onto the latest findings...this recent study published in the American Heart Journal found that patients that had higher HDL levels had a lower risk of heart attacks. More specifically, people with higher HDL (by 10 mg/dL) had an 11% decrease in heart disease risk.
Okay...so what does that mean? Do everything you can to increase your HDL!
First, you need to get your HDL levels checked...so visit your doctor. And always check with your doctor before making big changes to your nutrition and exercise plan...especially if you are overweight, or otherwise at risk for lifestyle diseases.
Second, a good place to start improving your cholesterol levels is to simply lose weight and to start an exercise program (both aerobic exercise and resistance training will improve cholesterol levels).
And when it comes to achieving healthy cholesterol levels, here are many more specific actions that you should take:
- Eat 6 small meals per day rather than 2-3 large meals.
- Eat a handful of almonds per day (make sure they are not roasted in hydrogenated oils!)
- Eat more fiber by eating almonds, fruits, vegetables, oatmeal, and perhaps even supplement with glucomannan - Get a minimum of 35g of fiber per day
- Reduce your intake of saturated fats
- Eliminate all trans fats from your diet
- Build muscle mass. There's some evidence that strength-training exercises that build muscle mass can also improve HDL.
- Do intervals - these might be even more effective than regular cardio for increasing HDL
- Both Green Tea and fish oils might help improve cholesterol levels (by both increasing HDL and lowering LDL), but research is not conclusive.
Wednesday, March 22, 2006
Monday, March 13, 2006
3 Biggest Factors in Fat Loss
by Craig Ballantyne
Whenever a client buys a manual, I introduce them to the 3 biggest factors in fat loss.
First up, is social support. A study from Stanford University showed that social support is the #1 factor for success in female fitness programs. I'd bet that its also important in male fitness programs - no matter how much guys would be unwilling to admit it.
And this should come as no surprise...just look at the popularity of Internet message boards dedicated to fitness and fat loss.
And while the social support can come from your spouse, family members, friends, or co-workers, the Stanford study showed that individuals have a greater chance of sticking to an exercise program when they have to be accountable to an authority figure - such as a doctor, lifestyle coach, or trainer.
Regardless, don't feel that you need to do this on your own. Get some social support and watch your success rate soar. (I also encourage everyone to do a lifestyle review with his or her physician, especially if you are over 30 years of age and previously sedentary. Better safe than sorry. And it's also great to get your doctor into your social support group).
Good communication and professional instruction will significantly increase your chances of success.
The second most important factor is nutrition. That's right, what you eat is more important than how you exercise.
It's always tough for me to admit this, but its true. No matter how great a TT workout can be, it's no match for eating a large pizza or scarfing down a huge piece of chocolate cake. Nutrition will always have the final word on your fat loss success.
So make sure you know how many calories you are eating and have an expert check to make sure that you aren't eating something that you think is healthy, but in reality is actually an obstacle to your success.
And finally, the 3rd most important factor in fitness is exercise. And the more customized your program is for you, the better your results will be. When you combine a great workout program with proper nutrition and accountability, you can make incredible changes...you can even feel like you are reversing the aging process. (www.turbulancetraining.com)
Whenever a client buys a manual, I introduce them to the 3 biggest factors in fat loss.
First up, is social support. A study from Stanford University showed that social support is the #1 factor for success in female fitness programs. I'd bet that its also important in male fitness programs - no matter how much guys would be unwilling to admit it.
And this should come as no surprise...just look at the popularity of Internet message boards dedicated to fitness and fat loss.
And while the social support can come from your spouse, family members, friends, or co-workers, the Stanford study showed that individuals have a greater chance of sticking to an exercise program when they have to be accountable to an authority figure - such as a doctor, lifestyle coach, or trainer.
Regardless, don't feel that you need to do this on your own. Get some social support and watch your success rate soar. (I also encourage everyone to do a lifestyle review with his or her physician, especially if you are over 30 years of age and previously sedentary. Better safe than sorry. And it's also great to get your doctor into your social support group).
Good communication and professional instruction will significantly increase your chances of success.
The second most important factor is nutrition. That's right, what you eat is more important than how you exercise.
It's always tough for me to admit this, but its true. No matter how great a TT workout can be, it's no match for eating a large pizza or scarfing down a huge piece of chocolate cake. Nutrition will always have the final word on your fat loss success.
So make sure you know how many calories you are eating and have an expert check to make sure that you aren't eating something that you think is healthy, but in reality is actually an obstacle to your success.
And finally, the 3rd most important factor in fitness is exercise. And the more customized your program is for you, the better your results will be. When you combine a great workout program with proper nutrition and accountability, you can make incredible changes...you can even feel like you are reversing the aging process. (www.turbulancetraining.com)
Tuesday, March 07, 2006
Understand what Reasonable Progress is.
by John Berardi
Every day people come to me having lost 3% fat in 3 months or 3kg's in 7 weeks wondering why things aren't working.
WHAT?!?! What exactly are these people expecting? Perhaps they need to do the math.
If you're a woman at 30% fat and you're losing 1% fat a month, by the end of a year you'll be 18%. That's defined as "athletic". You'll have gone from obese to athletic in one year.
If you're losing 0.5kg every 2 weeks, you can expect around a 13kg weight loss over 1 year.
What seemed like crappy progress to you doesn't seem so crappy now, does it?
Seriously, perspective people!
Every day people come to me having lost 3% fat in 3 months or 3kg's in 7 weeks wondering why things aren't working.
WHAT?!?! What exactly are these people expecting? Perhaps they need to do the math.
If you're a woman at 30% fat and you're losing 1% fat a month, by the end of a year you'll be 18%. That's defined as "athletic". You'll have gone from obese to athletic in one year.
If you're losing 0.5kg every 2 weeks, you can expect around a 13kg weight loss over 1 year.
What seemed like crappy progress to you doesn't seem so crappy now, does it?
Seriously, perspective people!
Sunday, February 26, 2006
Side Stitches - Cause & Cure
By Dr Gabe Mirkin
It took years for the medical community to finally learn what causes a side stitch. Suddenly a runner develops pain in the right upper part of the belly, just underneath the ribs in the front. With each step the pain worsens. Doctors proposed all sorts of explanations for side stitch and most were nonsense.
A side stitch is not caused by gas in the colon because it is not relived by passing gas. It is not caused by a liver swollen with blood during running, because the liver has a very distensible capsule and does not enlarge much during exercise. It is not caused by cramps in the belly muscles because the belly muscles are not held rigidly when you have a side stitch, and it does not hurt when you push on the belly muscles. Lack of oxygen to the diaphragm doesn't cause them because blood flow to the diaphragm is not shut off by running. They are not caused by trapped gas in the lungs because gas does not get trapped in the lungs during exercise.
The first reasonable explanation and successful treatment came from Dr. Tim Noakes. Thick fibrous bands called ligaments extend downward from your diaphragm to hold your liver in place. When you run, your liver drops at the exact time that your diaphragm goes up, stretching the ligaments and causing pain.
Humans have a fixed pattern of breathing when they run. They have a two to one breathing ratio, breathing once for each two strides. Most people breathe out when the right foot strikes the ground. When you breathe out, your diaphragm goes up, and at the same time, the force of your foot strike causes your liver to go down. This stretches the ligaments that attach the liver to your diaphragm, causing pain. So the cause of a side stitch during hard running is a stretching of the ligaments that hold the liver to the diaphragm and the cure is to relieve the stretching of the ligaments.
When you get a side stitch, stop running and press your hand deep into your liver to raise it up against your diaphragm. At the same time, purse your lips and blow out against the tightly held lips as hard as you can. Pushing the liver up stops stretching the ligaments. Breathing out hard empties your lungs. Usually the pain is relieved immediately and you can resume running as soon as the pain disappears.
Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com
It took years for the medical community to finally learn what causes a side stitch. Suddenly a runner develops pain in the right upper part of the belly, just underneath the ribs in the front. With each step the pain worsens. Doctors proposed all sorts of explanations for side stitch and most were nonsense.
A side stitch is not caused by gas in the colon because it is not relived by passing gas. It is not caused by a liver swollen with blood during running, because the liver has a very distensible capsule and does not enlarge much during exercise. It is not caused by cramps in the belly muscles because the belly muscles are not held rigidly when you have a side stitch, and it does not hurt when you push on the belly muscles. Lack of oxygen to the diaphragm doesn't cause them because blood flow to the diaphragm is not shut off by running. They are not caused by trapped gas in the lungs because gas does not get trapped in the lungs during exercise.
The first reasonable explanation and successful treatment came from Dr. Tim Noakes. Thick fibrous bands called ligaments extend downward from your diaphragm to hold your liver in place. When you run, your liver drops at the exact time that your diaphragm goes up, stretching the ligaments and causing pain.
Humans have a fixed pattern of breathing when they run. They have a two to one breathing ratio, breathing once for each two strides. Most people breathe out when the right foot strikes the ground. When you breathe out, your diaphragm goes up, and at the same time, the force of your foot strike causes your liver to go down. This stretches the ligaments that attach the liver to your diaphragm, causing pain. So the cause of a side stitch during hard running is a stretching of the ligaments that hold the liver to the diaphragm and the cure is to relieve the stretching of the ligaments.
When you get a side stitch, stop running and press your hand deep into your liver to raise it up against your diaphragm. At the same time, purse your lips and blow out against the tightly held lips as hard as you can. Pushing the liver up stops stretching the ligaments. Breathing out hard empties your lungs. Usually the pain is relieved immediately and you can resume running as soon as the pain disappears.
Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com
Thursday, February 23, 2006
A Painless Way to Lose Fat (and Lower Your Cholesterol)
by Jon Herring
If you want to reduce your cholesterol levels, increase your energy and alertness, burn more calories, and control your body fat, there's a painless way to do it: Eat smaller, more frequent meals.
Eating smaller meals at regular intervals throughout the day will cause your body to release less insulin. In turn, this will cause your body to store less of the nutrients that you're taking in as fat.
And here's something else to consider. A British study, published in the American Journal of Clinical Nutrition, looked at two groups of women. The first group ate a few large, irregularly spaced meals. The second group ate six smaller meals at regular intervals. The researchers found that the latter group consumed less food, burned more calories, and had a lower level of LDL cholesterol (the type of cholesterol often associated with heart disease).
Here's how to go from two big, sleep-inducing meals per day to six energizing meals:
1. Split up your portion sizes. Instead of having a big lunch, enjoy half of that meal as an early lunch and the other half as an early afternoon snack.
2. Eat regular snacks (mini-meals). Example: a piece of fruit, an ounce of almonds, and a cup of green tea late in the afternoon.
3. Eat a high-protein, fiber-rich breakfast to get your day started right. The protein will help you think better and the fiber will help control your blood sugar and energy levels throughout the day.
If you want to reduce your cholesterol levels, increase your energy and alertness, burn more calories, and control your body fat, there's a painless way to do it: Eat smaller, more frequent meals.
Eating smaller meals at regular intervals throughout the day will cause your body to release less insulin. In turn, this will cause your body to store less of the nutrients that you're taking in as fat.
And here's something else to consider. A British study, published in the American Journal of Clinical Nutrition, looked at two groups of women. The first group ate a few large, irregularly spaced meals. The second group ate six smaller meals at regular intervals. The researchers found that the latter group consumed less food, burned more calories, and had a lower level of LDL cholesterol (the type of cholesterol often associated with heart disease).
Here's how to go from two big, sleep-inducing meals per day to six energizing meals:
1. Split up your portion sizes. Instead of having a big lunch, enjoy half of that meal as an early lunch and the other half as an early afternoon snack.
2. Eat regular snacks (mini-meals). Example: a piece of fruit, an ounce of almonds, and a cup of green tea late in the afternoon.
3. Eat a high-protein, fiber-rich breakfast to get your day started right. The protein will help you think better and the fiber will help control your blood sugar and energy levels throughout the day.
Thursday, February 16, 2006
High Octane Cardio
Train like a man, not a rodent!
by Mike Mahler
No More Hamster Cardio!
I gotta' tell you, I hate doing cardio. There's nothing more boring to me than sitting on an exercise bike, going up and down on a Stairmaster, or running on a treadmill. I sometimes drive by a gym in Santa Monica and see dozens of people on the latest and greatest cardio machines, staring at the television and looking like caged hamsters running on treadmills. In addition to wondering how they can bear it, I always wonder why people in Santa Monica would choose to do cardio in a gym when they could run on the beach or in the woods and take advantage of the beautiful weather!
Fortunately, there are other options for those who are bored with traditional cardio routines and want more intensity and satisfaction out of their workouts. The alternative is what I call High Octane Cardio (HOC).
Hit the Road!
A lot of boxers and mixed martial arts fighters still use this tried and true form of conditioning to prepare for fighting. It works several different energy systems in the same workout and it's not for the faint of heart!
Roadwork is basically a combination of jogging and calisthenics. Here's how it works: jog for about 100 yards and then drop and do fifty pushups. Get back up and run another 100 to 200 yards and then stop and do 100 bodyweight squats. Again, run another 100 to 200 yards and then drop and do 50 sit-ups. Believe me, this workout is a lot harder than it sounds and even if you're an experienced runner, you'll find it challenging.
Regardless, I found an even more effective way to maximize the benefits of roadwork. Take two dumbbells to a running track and place one dumbbell on each side of the track. Each time you jog past a dumbbell, stop and do an exercise. For example, you could stop and do ten one-arm dumbbell swings with each arm and then continue to run. When you get to the next dumbbell, stop and do ten clean and push presses. Then when you get to the next dumbbell, do ten dumbbell squats.
Once you've done four full laps you'll be exhausted. If you're not, then get a heavier dumbbell or run four more laps! In addition to building an incredible level of muscular endurance and mental toughness, you'll burn fat like crazy.
In fact, if you need to burn fat as fast as possible, try doing roadwork three times a week for five weeks. You'll be amazed.
by Mike Mahler
No More Hamster Cardio!
I gotta' tell you, I hate doing cardio. There's nothing more boring to me than sitting on an exercise bike, going up and down on a Stairmaster, or running on a treadmill. I sometimes drive by a gym in Santa Monica and see dozens of people on the latest and greatest cardio machines, staring at the television and looking like caged hamsters running on treadmills. In addition to wondering how they can bear it, I always wonder why people in Santa Monica would choose to do cardio in a gym when they could run on the beach or in the woods and take advantage of the beautiful weather!
Fortunately, there are other options for those who are bored with traditional cardio routines and want more intensity and satisfaction out of their workouts. The alternative is what I call High Octane Cardio (HOC).
Hit the Road!
A lot of boxers and mixed martial arts fighters still use this tried and true form of conditioning to prepare for fighting. It works several different energy systems in the same workout and it's not for the faint of heart!
Roadwork is basically a combination of jogging and calisthenics. Here's how it works: jog for about 100 yards and then drop and do fifty pushups. Get back up and run another 100 to 200 yards and then stop and do 100 bodyweight squats. Again, run another 100 to 200 yards and then drop and do 50 sit-ups. Believe me, this workout is a lot harder than it sounds and even if you're an experienced runner, you'll find it challenging.
Regardless, I found an even more effective way to maximize the benefits of roadwork. Take two dumbbells to a running track and place one dumbbell on each side of the track. Each time you jog past a dumbbell, stop and do an exercise. For example, you could stop and do ten one-arm dumbbell swings with each arm and then continue to run. When you get to the next dumbbell, stop and do ten clean and push presses. Then when you get to the next dumbbell, do ten dumbbell squats.
Once you've done four full laps you'll be exhausted. If you're not, then get a heavier dumbbell or run four more laps! In addition to building an incredible level of muscular endurance and mental toughness, you'll burn fat like crazy.
In fact, if you need to burn fat as fast as possible, try doing roadwork three times a week for five weeks. You'll be amazed.
Wednesday, February 15, 2006
Stockdale's Paradox
Do you remember Admiral James Stockdale, the guy who was Ross Perot's Vice Presidential candidate in 'the '92 election?
He didn't fare so well as a VP candidate, but he was quite an impressive military man. He was former president of the Naval War College and was the highest ranking officer in the "Hanoi Hilton" in Viet Nam.
He spent eight years in Hanoi and was tortured numerous times by his captors.
Mr. Thomas Barnett relates:
"Stockdale tells the story of the optimists who never survived their time in Hanoi, simply because they clung far too much to their dreams of release and in doing so couldn't handle the brutal realities of what it took to survive the day to day.
"So instead of dealing with the here and now realistically, they tended to cling to the hope that they'd be home by whatever the next holiday was, and when that day came and went, their spirit would be diminished by that measure.
"Over time, they died because their spirit was extinguished by reality."
Stockdale's explains his "paradox" this way:
"You must never confuse faith that you will prevail in the end (which you can never afford to lose) with the discipline to confront the most brutal facts of your current reality, whatever they might be."
What Stockdale was really describing is the flagrant abuse of 'positive thinking.'
And you know what? A lot of people are really just too optimistic. Worse yet, the business opportunity pitchmen exploit this and sell ridiculously unrealistic plans to starry-eyed people.
What a shame.
I seriously doubt anything you ever face in business or life will be as dreadful as the Hanoi Hilton. Still, nothing can be worse for you than to walk into battle with a plastic sword and helmet, and then get cut down with tanks and machine guns.
You wanna survive... then thrive?
Here are some wise precautions that will prepare you for adversity and ensure success in your race for the 'perfect' body:
- Know that nothing comes easy. You will have to sweat it out to achieve.
- You must stick to your plan, but still be prepared to adapt your plan if necessary.
- This is your Evolution, not a Revolution. It will take time to achieve your goals.
- Don't make or set unrealistic goals, you will dissapoint yourself time and again.
My approach is simple: I'll tell you like it is, no fancy dressing! You will always know how much effort is needed to achieve your specific goals!
The liberating thing about this is, people who are prepared for tough sledding will make it. You will revel in your victory when it does come.
With the right overall strategy, victory can be almost inevitable.
(Adapted from an article written by Perry Marshall)
He didn't fare so well as a VP candidate, but he was quite an impressive military man. He was former president of the Naval War College and was the highest ranking officer in the "Hanoi Hilton" in Viet Nam.
He spent eight years in Hanoi and was tortured numerous times by his captors.
Mr. Thomas Barnett relates:
"Stockdale tells the story of the optimists who never survived their time in Hanoi, simply because they clung far too much to their dreams of release and in doing so couldn't handle the brutal realities of what it took to survive the day to day.
"So instead of dealing with the here and now realistically, they tended to cling to the hope that they'd be home by whatever the next holiday was, and when that day came and went, their spirit would be diminished by that measure.
"Over time, they died because their spirit was extinguished by reality."
Stockdale's explains his "paradox" this way:
"You must never confuse faith that you will prevail in the end (which you can never afford to lose) with the discipline to confront the most brutal facts of your current reality, whatever they might be."
What Stockdale was really describing is the flagrant abuse of 'positive thinking.'
And you know what? A lot of people are really just too optimistic. Worse yet, the business opportunity pitchmen exploit this and sell ridiculously unrealistic plans to starry-eyed people.
What a shame.
I seriously doubt anything you ever face in business or life will be as dreadful as the Hanoi Hilton. Still, nothing can be worse for you than to walk into battle with a plastic sword and helmet, and then get cut down with tanks and machine guns.
You wanna survive... then thrive?
Here are some wise precautions that will prepare you for adversity and ensure success in your race for the 'perfect' body:
- Know that nothing comes easy. You will have to sweat it out to achieve.
- You must stick to your plan, but still be prepared to adapt your plan if necessary.
- This is your Evolution, not a Revolution. It will take time to achieve your goals.
- Don't make or set unrealistic goals, you will dissapoint yourself time and again.
My approach is simple: I'll tell you like it is, no fancy dressing! You will always know how much effort is needed to achieve your specific goals!
The liberating thing about this is, people who are prepared for tough sledding will make it. You will revel in your victory when it does come.
With the right overall strategy, victory can be almost inevitable.
(Adapted from an article written by Perry Marshall)
Saturday, February 11, 2006
8 Simple Rules to lose fat!
Here are 8 Simple Rules that will help you lose fat and get lean.
Replace sugary beverages with Green Tea. That can reduce your energy intake by several hundred calories per day
Eat at least one midday snack to decrease your risk of obesity by 39%. Remember that a good snack is focused on lean protein and a high-fiber fruit or vegetable. Nuts are also an option
Don't eat dinner as your biggest meal of the day. If you do, you increase your risk of obesity by 6%. You should be eating several mini-meals all day long so that you are not starving at dinner
Don't wait more than 3 hours after waking up to eat breakfast or you increase your risk of obesity by 43%
Don't eat more than a third of your meals in restaurants or you increase your risk of obesity by 69%. It is too hard to control the food contents at a restaurant. Pack your own meals and snacks as often as you can
Don't go to bed hungry (3 or more hours after your last meal or snack) or you increase your risk of obesity by 101%. Again, think high-protein, high-fiber mini-meals to keep hunger at bay and to control your energy levels
Don't eat breakfast away from home or you increase your risk of obesity by 137%
And don't skip breakfast or you increase your risk of obesity by 450%. This is the most important time of day to start with a protein-based, high fiber meal as it will set the tone for your blood sugar and energy levels for the day.
Adapted from an article published by Craig Ballentyne (www.turbulencetraining.com/)
Replace sugary beverages with Green Tea. That can reduce your energy intake by several hundred calories per day
Eat at least one midday snack to decrease your risk of obesity by 39%. Remember that a good snack is focused on lean protein and a high-fiber fruit or vegetable. Nuts are also an option
Don't eat dinner as your biggest meal of the day. If you do, you increase your risk of obesity by 6%. You should be eating several mini-meals all day long so that you are not starving at dinner
Don't wait more than 3 hours after waking up to eat breakfast or you increase your risk of obesity by 43%
Don't eat more than a third of your meals in restaurants or you increase your risk of obesity by 69%. It is too hard to control the food contents at a restaurant. Pack your own meals and snacks as often as you can
Don't go to bed hungry (3 or more hours after your last meal or snack) or you increase your risk of obesity by 101%. Again, think high-protein, high-fiber mini-meals to keep hunger at bay and to control your energy levels
Don't eat breakfast away from home or you increase your risk of obesity by 137%
And don't skip breakfast or you increase your risk of obesity by 450%. This is the most important time of day to start with a protein-based, high fiber meal as it will set the tone for your blood sugar and energy levels for the day.
Adapted from an article published by Craig Ballentyne (www.turbulencetraining.com/)
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