Health food doesn't need a definition, does it?

We all know what health food is it's yogurt and granola, whole-grain cereal and organically grown vegetables and fruit. It's 100% natural, no preservatives or dyes, unadulterated, pure. When you put all that together, you should have healthy food, yet all too often, what's marketed as health food these days barely classifies as food, let alone health food.

Take a look at one of our favorite health food choices - yogurt. It hit supermarket shelves in the early seventies, though it had been available before that in health food stores and restaurants.
Real yogurt has two ingredients: milk (whole, skim or low fat) and live yogurt cultures. That's health food - calcium, vitamin D, vitamin A, protein. Next time you're at the supermarket, take a look at the dairy case. You'll find row after row of hyper-sweetened brightly colored rainbow swirled and candy-sprinkled yogurt packaged in ways that appeal to our littlest consumers - children. Millions of parents buy the enticing packages, secure that because it's yogurt, they're buying food that's healthy for their children.

One look at the label, though, and it's clear that these kiddy yogurts (as well as most of the yogurt that's marketed to adults) are a far cry from heath food. Some of the most popular yogurts for children contain anywhere from 3 to 10 added teaspoons of sugar. Considering how many teaspoons of yogurt are in a single serving, you might as well hand your child the sugar bowl. In addition, most yogurts include "natural" ingredients that have little to do with health food. Ingredients like pectin (to thicken yogurt), carrageenan (a seafood extract that gives some yogurts their body, and annatto (for color) add little nutritionally to yogurt. They're in the mix to serve one main purpose: to help yogurt survive its trip from the factory to your table.

You'll find the same situation with other foods that originally made their debut as health foods in the seventies. Granola has become granola bars with chocolate chips and gooey caramel. Whole wheat flour is bleached and denuded of its flavorful kernels. Sunflower seeds are roasted in oil and salted. Even brown rice comes in the instant variety.

Healthy food not health food
The secret to feeding your family (and yourself) a healthful diet of healthy food is to read the labels. The United States Food & Drug Administration has laid out strict guidelines for nutritional labeling of all food products. The nutrition label will tell you all you need to know to choose real health foods. Some things to keep in mind when reading nutrition labels for health foods:

* In the ingredient's portion of the nutrition label, ingredients are listed in order by amount. The ingredient that's listed first is the main ingredient, followed by the next largest amount, etc.

* The nutrition facts label must list each of the required nutrients even if the food provides 0% of the recommended daily value.

* The nutrition facts label must list what portion of the food's calories is derived from fat, from sugar, from protein and from carbohydrates. It will also break down the fat into saturated and unsaturated fat.

Reading labels on everything you feed your family is the best way to tell whether a food is really a health food - or just masquerading as one.

Your Doctors Says You Have High Cholesterol, Now What?

(NC)-Cholesterol is a soft, waxy substance found in your blood and in the cells of your body. A simple blood test is used to measure your cholesterol by detecting the levels of low-density lipoprotein (LDL), often referred to as "bad" cholesterol, and high-density lipoprotein (HDL), or "good" cholesterol in your blood. These terms can be difficult to keep straight, but an easy trick is to think of "Healthy" cholesterol for HDL-cholesterol, and "Lousy" for LDL-cholesterol. Your healthy cholesterol should be high and your lousy cholesterol should be low.

What Should Your Cholesterol Level Be?

Your doctor will determine your "target" cholesterol levels by considering your medical history and existing risk factors for heart disease. Existing risk factors include high cholesterol, smoking, high blood pressure, physical inactivity, diabetes, being overweight, being a man over the age of 40 or a woman over the age of 50.

Once your target cholesterol level has been established, your doctor will work with you to design the most effective plan for reaching this level. This may include making lifestyle changes and sometimes medication. Lowering your cholesterol level will reduce your risk of developing heart disease, the #1 killer of Canadians.

What You Can Do To Reduce Your Cholesterol?

• Quit Smoking

  Many studies have shown that cigarette smoking is a major cause of heart disease. In fact, smokers have been shown to have higher levels of LDL-cholesterol and lower levels of HDL-cholesterol than non-smokers. Smoking has also been shown to increase the development of atherosclerosis (narrowing of the arteries), as well as increasing heart rate and blood pressure.

• Exercise Regularly

  Physical activity has been found to increase HDL-cholesterol. Regular exercise helps control body weight and other risk factors for heart disease, such as diabetes and high blood pressure. Exercise also improves circulation of blood in the body, strengthens the heart and other muscles, as well as increases your sense of well-being.

• Make Dietary Changes

  The key to managing cholesterol levels in your diet is portion control. Foods high in fat such as oils and desserts can increase cholesterol more than anything else, so limiting your fat and cholesterol intake can make a big difference.

When Lifestyle Changes Are Not Enough?

Sometimes lifestyle changes alone are not enough to reach your target cholesterol levels. Even though you may be eating well and exercising regularly, you may still have elevated cholesterol level. It is important to understand that only 20 per cent of your cholesterol comes from the food you eat and the remaining 80 per cent is manufactured by your liver. If your target cholesterol level is not achieved, you may need the help of medication. Today, the most commonly prescribed medications are statins, which significantly lower LDL-cholesterol and raise HDL-cholesterol.

What Is The Benefit Of Lowering Your Cholesterol?

Lowering your cholesterol can significantly decrease your chance of developing heart disease. Research has repeatedly shown that a one per cent decrease in cholesterol level can lead to a two-to-three per cent decrease in your risk of heart disease after several years.

You Need To Know What Is In Your Food

Whether you're concerned about cancer, cardiovascular disease, diabetes, or simply losing weight, you want to eat a healthy diet and focus on foods that are high in vitamins, minerals, and phytonutrients, and balanced in fats, carbs, proteins.

There is only one way to incorporate healthy foods into our diet and that is to make the decision to do it! Practical information about the nutrition and safety of the foods we consume is absolutely vital in making this decision.

One way to learn more about what we eat, is to snoop around the supermarket. Check-out package labels to see what manufactures are adding (or removing) from the foods we eat. Read the information on the package and start making comparisons to determine which foods are the best for YOU. Know about nutritional labeling and the sometimes sneaky ways that manufacturers have of hiding what is in the food. Know and understand ingredient declarations, how they are used, and what a few of the "technical" terms mean. Are the unfamiliar ingredients good or bad for your health?

Since 1994 food manufacturers have been required by the Food and Drug Administration (FDA) to include food labels (or Nutrition Facts labels) on product packaging so that consumers have accurate nutritional information about the food they purchase. But food labels are more than just a federal requirement once you understand the information they provide, you can use food labels as a guide to planning healthier meals and snacks.

Food labels are required on almost all foods, except those that don't provide many nutrients such as coffee, alcohol and spices. Although some restaurants provide information about the food they serve, they aren't required to have labels. The FDA recommends that sellers provide nutritional information on produce, meat, poultry and seafood, but it's strictly voluntary.

What Is a Serving?

At the top of a food label under Nutrition Facts, you'll see the serving size and the number of servings in the package. The rest of the nutrition information in the label is based on one serving.

Calories, Calories From Fat and Percent Daily Values

This part of a food label provides the calories per serving and the calories that come from fat. If you need to know the total number of calories you eat every day or the number of calories that come from fat, this section provides that information. Remember that this part of the label doesn't tell you whether you are eating saturated or unsaturated fat.

On the right side of a food label, you'll see a column that lists percentages. These percentages refer to the percent daily values (%DV). Percent daily values tell you how much of something, whether it's fat, sugar or vitamin A, one serving will give you compared to how much you need for the entire day. It will help you gauge the percentage of a nutrient requirement met by one serving of the product. One way to use this section of the label is when you comparison shop. For example, if you're concerned with sodium, you can look at two foods and choose the food with the lower % DV. Are you trying to eat a low-fat diet? Look for foods that have a lower percent daily value of fat.

The %DV is based on how much or how little of the key nutrients you should eat whether you eat 2,000 or 2,500 calories a day. So if you eat a 2,000-calorie diet, you should eat less than 65 grams of fat in all the foods you eat for the day. If you're eating 12 grams of fat in your one serving of macaroni and cheese (remember that's one cup), you can calculate how much fat you have left for the day. You can use the bottom part of the food label in white to compare what you are eating to the % DV you're allowed for that nutrient, whether it's fat, sodium or fiber. If you need more or less than 2,000 or 2,500 calories, you'll need to adjust this accordingly.

Nutrients

Fat, Sugar, Sodium and Carbohydrate

The sections on a food label shows the name of a nutrient and the amount of that nutrient provided by one serving of food. You may need to know this information, especially if you have high blood pressure, diabetes or are eating a diet that restricts certain nutrients such as sodium or carbohydrates.

Food labels also include information about how much sugar and protein is in the food. If you are following a low-sugar diet or you're monitoring your protein intake, it's easy to spot how much of those nutrients are contained in one serving.

Vitamins, Minerals and Other Information

The light purple part of the label lists nutrients, vitamins and minerals in the food and their percent daily values. Try to average 100% DV every day for vitamins A and C, calcium, iron and fiber. Do the opposite with fat, saturated fat, sodium and cholesterol. Try to eat less than 100% DV of these.

Common Mistakes to Avoid When Reading a Food Label

Until you become accustomed to reading food labels, it's easy to become confused. Avoid these common mistakes when reading labels:

-A label may say that the food is reduced fat or reduced sodium. That means that the amount of fat or sodium has been reduced by 25% from the original product. It doesn't mean, however, that the food is low in fat or sodium. For example, if a can of soup originally had 1,000 milligrams of sodium, the reduced sodium product would still be a high-sodium food.

-Don't confuse the % DV for fat with the percentage of calories from fat. If the % DV is 15% that doesn't mean that 15% of the calories comes from fat. Rather, it means that you're using up 15% of all the fat you need for a day with one serving (based on a meal plan of 2,000 calories per day).

-Don't make the mistake of assuming that the amount of sugar on a label means that the sugar has been added. For example, milk naturally has sugar, which is called lactose. But that doesn't mean you should stop drinking milk because milk is full of other important nutrients including calcium.

Reading Label Lingo

In addition to requiring that packaged foods contain a Nutrition Facts label, the FDA also regulates the use of phrases and terms used on the product packaging. Here's a list of common phrases you may see on your food packaging and what they actually mean.

No fat or fat free - Contains less than 1/2 gram of fat per serving Lower or reduced fat: Contains at least 25 percent less per serving than the reference food. (An example might be reduced fat cream cheese, which would have at least 25 percent less fat than original cream cheese.)

Low fat - Contains less than 3 grams of fat per serving.

Lite - Contains 1/3 the calories or 1/2 the fat per serving of the original version or a similar product.

No calories or calorie free - Contains less than 5 calories per serving.

Low calories - Contains 1/3 the calories of the original version or a similar product.

Sugar free - Contains less than 1/2 gram of sugar per serving.

Reduced sugar - at least 25% less sugar per serving than the reference food.

No preservatives - Contains no preservatives (chemical or natural).

No preservatives added - Contains no added chemicals to preserve the product. Some of these products may contain natural preservatives.

Low sodium - Contains less than 140 mgs of sodium per serving.

No salt or salt free - Contains less than 5 mgs of sodium per serving.

High fiber - 5 g or more per serving (Foods making high-fiber claims must meet the definition for low fat, or the level of total fat must appear next to the high-fiber claim).

Good source of fiber - 2.5 g to 4.9 g. per serving.

More or added fiber - Contains at least 2.5 g more per serving than the reference food.

With a little practice, you will be able to put your new found knowledge about food labeling to work. Reassess your diet and decide what needs to be changed. Start by eliminating the foods that don't measure-up to your nutritional wants and needs, and replacing them with more nutritional substitutes.

Sources of Vitamins When D Is What the Doctor Ordered

Getting enough Vitamin D is much typically not a huge issue for most people today, but it was just a few years ago that a lack of this vitamin was a serious health issue. As recently as the early 1900s, many children suffered from rickets, a severe malformation of legs caused by a lack of Vitamin D.

Vitamin D is vital to the formation of strong bones. When both children and adults dont get enough Vitamin D, they may have a tendency toward skeletal problems, such as osteomalacia, rickets and weak bones. This is also one of the vitamins that can help regulate growth, making it very important for children in their formative years.

You may think that milk is a natural source of Vitamin D, but milk is actually fortified with several vitamins, including Vitamin D. The practice began in direct response to the high number of rickets cases that hit the United States in the early 1900s. While milk is a good source of Vitamin D because its fortified with this vitamin, its not a natural source.

Some fish are high in Vitamin D and make excellent sources of this vitamin during a typically daily intake. Two of the more common are tuna and salmon. That means that a tuna sandwich for lunch each day can provide a significant start on the amount of Vitamin D needed to maintain healthy bones. Mackerel, sardines and cod are also sources of Vitamin D which means those doses of cod liver oil had some serious health benefits for the pioneers who had access to few real medicines.

Eggs are another natural source of Vitamin D. You can use eggs in many ways to increase the amount of Vitamin D in your daily diet. Egg salad sandwiches are a quick on the go option, but boiled eggs also make a good fast food for breakfast or as a mid-morning snack.

Many people dont like liver, but beef liver is a good source of Vitamin D. There are other benefits of liver, including the fact that this is an excellent natural source of iron important if youre trying to boost your iron or battle anemia. Unfortunately, it takes quite a large serving of beef liver to significantly increase the amount of Vitamin D in your diet.

One thing to remember is that many dairy products are fortified with Vitamin D, but are not natural sources. That means that milk, cheese and other dairy products wont help you get the Vitamin D you need unless those products have been fortified with this important vitamin. Be sure to check the label before you assume that youre getting the Vitamin D you need from your daily dairy consumption.

Sources of Vitamins When A is What You Need

Of the vitamins necessary for a healthy life, Vitamin A is one thats often overlooked. You seldom hear anyone touting the positive effects of Vitamin A, but it is one of the most necessary vitamins for proper growth and development. In addition, Vitamin A is also necessary for the proper function of the reproductive organs and the immune system. Children who are deprived of Vitamin A at an early age may experience severe health problems related to an underdeveloped immune system.

One positive point of Vitamin A that is often overlooked is the maintenance of healthy skin and hair. That means that a person who isnt getting sufficient amounts of Vitamin A is likely to have a more difficult time keeping hair and skin looking healthy, vital and young.

So why is it that we hear so little about Vitamin A? Part of the reason may be that most people get enough of this vitamin without any supplementation. Since theres little need to push extra Vitamin A in a normal, healthy daily food intake, theres little focus on Vitamin A and more on those vitamins that most people lack in their daily diets.

Vitamin A is also called Retinol. One of the most common ways to determine whether a particular food is rich in Vitamin A is the color. Orange-colored foods are typically good sources of this vitamin. Cantaloupes, carrots and sweet potato are among the more common sources. If youre a woman and you eat a half-cup of sweet potato, youll have consumed two times the daily requirement of Vitamin A. Its important to note that the requirements for men are slightly higher than the requirements for women, but a half-cup of sweet potato also provides more than one and a half times the daily requirement for men.

Some other good orange-colored sources of Vitamin A are red bell peppers, oranges and papaya. Other sources are kale, milk, eggs, broccoli and tomatoes. Raw foods are more viable sources of Vitamin A though some of this valuable vitamin is retained through processing and cooking.

If youre looking for ways to round out your daily intake of particular vitamins, you should pay attention to the foods youre eating that are sources of Vitamin A. As a general rule, you can rest assured that its very simple for most people to include sufficient natural sources of this vitamin. Cereals are often fortified with various vitamins and this may be another good source of Vitamin A.

Sleep Apnea Treatment: Foods that Aid sleep

The benefits of a sound sleep is not a state secret. We know how sleep can effect our productivity, our decision making capability, functioning of our brain. According to Ayurveda, people who are most vulnerable to sleep disorders have dry hair, suffer hair fall, sensitive digestions, are usually restless, prone to smoking and have DRY SKIN too. In the nutshell, a good night's sleep is essential to good health.

Studies say over 100 million Americans suffer from some form of insomnia. But the good news is, you can easily improve your sleep with better sleep habits. For sound sleep tips, click here.

Also, it has been proved now that some food have the power to affect our sleep. The affects can be positive as well as negative. Some foods cam increase our nervous simulation and prevent us from sleeping. Drinking caffeinated beverages or xanthine in tea before bed time are egample of such foods. Also fizzy drinks and cigarettes have the same effect. Basically, these foods stimualte neurochemicals that perk up the brain. Other major factor responsible for a disturbed sleep is eating a heavy dinner before bedtime. it results in snoring, heavy breathing and reflux esophagitis.

Myth: The most common myth found among mass is, they believe alcohol helps in the sleep. But the fact is, alcohol may initially act as sedative but it interupts normal sleep patterns in the long run.

Now, lets look at the other side of the story. There are certain foods which improve our sleep. These foods are rich in trytophan. Tryptophan is the amino acid that the body uses to make serotonin, the neurotransmitter that slows down nerve traffic and lulls us into restful sleep. Eating carbohydrates rich in trytophan makes this calming amino acid more available to brain.

Foods containing trytophan that aid sleep are

. Milk

. Cheese

. Curd

. Potato

. Wheat

. Seafood

. Beans

. Sesame seeds

. Oatmeal

. Apricots

. Bananas

Tip: Avoid eating junk food and highly refined food at night because fibre-rich food increases serotonin availability, but processed carbs over stimulates insulin, which leads to disturbed sleep.

Other Bed time snacks can include:

. Whole grain cereal with milk

. Ice-cream

. Seasame seeds

. Oatmeal or rasin cookies

Tip: Lighter meals are more likely to give you a good night's sleep.

Natural Foods Defined

With so many people concerned about natural and organic foods these days, its useful to stop and really take a look at what natural and organic foods really are. We all know that natural and organic foods are better for us than highly processed or artificial foods, but do we really know which foods are natural and organic? When you buy food that is labeled natural, what does that really mean? What about organic?

It turns out that the term natural doesnt mean all that much. Because its only been broadly defined by the Food and Drug Administration (FDA), its a fairly arbitrary term, the meaning of which is left up to the conscience of the food manufacturer. The FDA says that any food can be labeled as natural so long as it doesnt include added color, synthetic substances or artificial flavors.

This definition sounds gooduntil you realize that it can be stretched to include such definitely non-natural substances such as aspartame, the artificial sweetener. More liberal food manufacturers argue that natural means any material that exists in nature. While aspartame does not exist in nature (you have to use a chemical process to create it), manufacturers say that the resulting product is made up of two amino acids, both of which do exist in nature. Never mind that they dont exist glued together as aspartame!

So what can the savvy nutritionally-conscious consumer do about this? Go with a term that is clearly defined and regulated by the FDA: organic. In the next issue well delve into the intricacies of organic foods, including basic regulations and differing levels of organic production. In the meantime, avoid foods that are only labeled as natural and go for those labeled organic or natural and organic. Its the real stuff.

About The Author

Stephanie Yeh and her partner have helped many other people achieve and experience prosperity with the help of a strong 15 year network marketing business. Her current project, the Journeyman Wealth Program, is aimed at helping 15 people a year fully achieve their dreams. Stephanies Prosperity Abounds website works on the basic principle that You are the creator of your own reality!. Get more details on her website at http://www.prosperity-abounds.com.
info@prosperity-abounds.com

Lower Cholesterol with Natural Foods

Blood cholesterol is mainly of two types: LDL and HDL cholesterol. Both the types of cholesterol are produced by our body to perform certain functions and are always present in our blood. A total blood cholesterol of less than 200 mg/dL, LDL cholesterol of less than 130 mg/dL and HDL cholesterol more than 35mg/dL are considered good for the health of our heart. The problem arises when our body produces more LDL and total cholesterol and less HDL cholesterol than the above mentioned figures.

What you should do if you have high cholesterol then what? It is not always necessary to take medication. In most cases, both LDL and HDL cholesterol can be improved with regular exercise and eating low fat cholesterol friendly foods.

The cholesterol friendly foods or super foods that actually lower cholesterol include apples, onions, lentils, legumes, oats, walnuts, and olive oil. Research has shown that phytochemicals in apples and onions could help cut the risk of death from heart disease or stroke in half. Phytochemicals found in these foods have potential for protection against heart diasease, stroke and cancer. Oats contain beta-glucans, a soluble fiber that has been shown to lower cholesterol. Walnuts contain linolenic acid which lowers cholesterol and prevents blood clots. Olive oil contains 77% of monounsaturated fat and has powerful antioxidants, which lowers LDL cholesterol without affecting HDL levels.

[You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (clickable) and references and copyright info. ]

About The Author

P. Mehta

This article has been written by http://www.fatfreekitchen.com/cholesterol/. For more information on how to lower cholesterol naturally, visit the web site http://www.fatfreekitchen.com/lower-cholesterol.html. Please note that this article is not a subsitute for medical advise.

Know Thy Food Label

Whether you're concerned about cancer, cardiovascular disease, diabetes, or simply losing weight, you want to eat a healthy diet and focus on foods that are high in vitamins, minerals, and phytonutrients, and balanced in fats, carbs, proteins.

There is only one way to incorporate healthy foods into our diet and that is to make the decision to do it! Practical information about the nutrition and safety of the foods we consume is absolutely vital in making this decision.

One way to learn more about what we eat, is to snoop around the supermarket. Check-out package labels to see what manufactures are adding (or removing) from the foods we eat. Read the information on the package and start making comparisons to determine which foods are the best for YOU. Know about nutritional labeling and the sometimes sneaky ways that manufacturers have of hiding what is in the food. Know and understand ingredient declarations, how they are used, and what a few of the "technical" terms mean. Are the unfamiliar ingredients good or bad for your health?

Since 1994 food manufacturers have been required by the Food and Drug Administration (FDA) to include food labels (or Nutrition Facts labels) on product packaging so that consumers have accurate nutritional information about the food they purchase. But food labels are more than just a federal requirement once you understand the information they provide, you can use food labels as a guide to planning healthier meals and snacks.

Food labels are required on almost all foods, except those that don't provide many nutrients such as coffee, alcohol and spices. Although some restaurants provide information about the food they serve, they aren't required to have labels. The FDA recommends that sellers provide nutritional information on produce, meat, poultry and seafood, but it's strictly voluntary.

What Is a Serving?

At the top of a food label under Nutrition Facts, you'll see the serving size and the number of servings in the package. The rest of the nutrition information in the label is based on one serving.

Calories, Calories From Fat and Percent Daily Values

This part of a food label provides the calories per serving and the calories that come from fat. If you need to know the total number of calories you eat every day or the number of calories that come from fat, this section provides that information. Remember that this part of the label doesn't tell you whether you are eating saturated or unsaturated fat.

On the right side of a food label, you'll see a column that lists percentages. These percentages refer to the percent daily values (%DV). Percent daily values tell you how much of something, whether it's fat, sugar or vitamin A, one serving will give you compared to how much you need for the entire day. It will help you gauge the percentage of a nutrient requirement met by one serving of the product. One way to use this section of the label is when you comparison shop. For example, if you're concerned with sodium, you can look at two foods and choose the food with the lower % DV. Are you trying to eat a low-fat diet? Look for foods that have a lower percent daily value of fat.

The %DV is based on how much or how little of the key nutrients you should eat whether you eat 2,000 or 2,500 calories a day. So if you eat a 2,000-calorie diet, you should eat less than 65 grams of fat in all the foods you eat for the day. If you're eating 12 grams of fat in your one serving of macaroni and cheese (remember that's one cup), you can calculate how much fat you have left for the day. You can use the bottom part of the food label in white to compare what you are eating to the % DV you're allowed for that nutrient, whether it's fat, sodium or fiber. If you need more or less than 2,000 or 2,500 calories, you'll need to adjust this accordingly.

Nutrients

Fat, Sugar, Sodium and Carbohydrate

The sections on a food label shows the name of a nutrient and the amount of that nutrient provided by one serving of food. You may need to know this information, especially if you have high blood pressure, diabetes or are eating a diet that restricts certain nutrients such as sodium or carbohydrates.

Food labels also include information about how much sugar and protein is in the food. If you are following a low-sugar diet or you're monitoring your protein intake, it's easy to spot how much of those nutrients are contained in one serving.

Vitamins, Minerals and Other Information

The light purple part of the label lists nutrients, vitamins and minerals in the food and their percent daily values. Try to average 100% DV every day for vitamins A and C, calcium, iron and fiber. Do the opposite with fat, saturated fat, sodium and cholesterol. Try to eat less than 100% DV of these.

Common Mistakes to Avoid When Reading a Food Label

Until you become accustomed to reading food labels, it's easy to become confused. Avoid these common mistakes when reading labels:

-A label may say that the food is reduced fat or reduced sodium. That means that the amount of fat or sodium has been reduced by 25% from the original product. It doesn't mean, however, that the food is low in fat or sodium. For example, if a can of soup originally had 1,000 milligrams of sodium, the reduced sodium product would still be a high-sodium food. Don't confuse the % DV for fat with the percentage of calories from fat. If the % DV is 15% that doesn't mean that 15% of the calories comes from fat. Rather, it means that you're using up 15% of all the fat you need for a day with one serving (based on a meal plan of 2,000 calories per day).

-Don't make the mistake of assuming that the amount of sugar on a label means that the sugar has been added. For example, milk naturally has sugar, which is called lactose. But that doesn't mean you should stop drinking milk because milk is full of other important nutrients including calcium.

Reading Label Lingo

In addition to requiring that packaged foods contain a Nutrition Facts label, the FDA also regulates the use of phrases and terms used on the product packaging. Here's a list of common phrases you may see on your food packaging and what they actually mean.

No fat or fat free - Contains less than 1/2 gram of fat per serving Lower or reduced fat: Contains at least 25 percent less per serving than the reference food. (An example might be reduced fat cream cheese, which would have at least 25 percent less fat than original cream cheese.)

Low fat - Contains less than 3 grams of fat per serving.

Lite - Contains 1/3 the calories or 1/2 the fat per serving of the original version or a similar product.

No calories or calorie free - Contains less than 5 calories per serving.

Low calories - Contains 1/3 the calories of the original version or a similar product.

Sugar free - Contains less than 1/2 gram of sugar per serving.

Reduced sugar - at least 25% less sugar per serving than the reference food.

No preservatives - Contains no preservatives (chemical or natural).

No preservatives added - Contains no added chemicals to preserve the product. Some of these products may contain natural preservatives.

Low sodium - Contains less than 140 mgs of sodium per serving.

No salt or salt free - Contains less than 5 mgs of sodium per serving.

High fiber - 5 g or more per serving (Foods making high-fiber claims must meet the definition for low fat, or the level of total fat must appear next to the high-fiber claim).

Good source of fiber - 2.5 g to 4.9 g. per serving.

More or added fiber - Contains at least 2.5 g more per serving than the reference food.

With a little practice, you will be able to put your new found knowledge about food labeling to work. Reassess your diet and decide what needs to be changed. Start by eliminating the foods that don't measure-up to your nutritional wants and needs, and replacing them with more nutritional substitutes.

And while you're at it, visit the FDA website and learn about the new labeling requirements, including those for "trans" fat. Like saturated fats, trans fats can raise levels of low-density lipoproteins (LDL) and increase your risk of heart disease. The "Nutrition Facts" panel on food packaging must provide this information beginning January 1, 2006, but most manufacturers will start providing it sooner.

By Arnel Ricafranca
Stanhope / Randolph New Jersey Personal trainer

About The Author

Arnel Ricafranca is the President and Founder of Fitness VIP. He has a bachelor degree in Health and Exercise Science, Certified AFAA Personal Trainer, Certified C.O.R.E Instructor Level I, Certified C.O.R.E Instructor Level II, Certified NESTA Fitness Nutrition Coach, and Certified NESTA Lifestyle & Weight Management Specialist. He is the creator of the NEW amazing e-book called "The Ultimate Weight Loss Success Strategies for Busy Women over 40." In addition, he has written multiple books including Discover 175+ Easy Ways to Maximize Fat Loss and has been featured as a fitness expert on numerous websites. Men and women of all ages and fitness levels see success through his program; hes especially noted for getting results for busy women over 40. He does numerous fitness talks about weight loss at a local corporation. Arnel Ricafranca is available for seminars, fitness training, and online training.

It All Starts With Good Nutrition

We all want to enjoy good health dont we? But some of the food we allow to enter our bodies is definitely not in our best interest.

Too much stodgy or fatty foods, that fill us up, make us feel full but within a very short time we are hungry again.

So What Should We Be Eating?

A Balanced Diet:

Doctors and Nutritionists talk about eating a Balanced Diet, but what is a Balanced Diet?

The Nutritional Value in our food is made up of:

Proteins
Fats
Carbohydrates

Proteins

Are essential for bodybuilding. This does not mean making us fat, but rather building bulk and muscle. We need good strong muscles for practically everything. The heart is a muscle and that has to work really hard for the whole of our lives. When the heart stops working properly, we get Heart Failure, Heart Attacks etc.

We need good muscles to be able to digest the food we eat. Then we have muscles that keep us upright so that we can walk and run.

We have muscles in the eyes that help us to see by focussing.

Now this Protein is made up of blocks that interlock to form amino acids.

There are about 20 Amino Acids. 9 of which are called First Class or Essential Amino Acids. Without these First Class or Essential Amino Acids the body would be a mess, with very little working, as it should.

What Foods Contain Protein?

Most dairy products, for example Meat, Milk, Cheese, Fish and Eggs are called Complete Proteins.

Milk is a complete protein in that it has all 9 essential amino acids.

Egg whites are a complete protein as well.

Protein is also found in other Food Sources, eg Whole Grains, Rice, Corn, Beans, Legumes, Oatmeal, Peas and Peanut Butter.

Vegetarians, Vegans and others who do not eat Meat, Dairy Products or Fish, must make sure to eat the above foods in order to keep healthy.

Carbohydrates

Are major sources of energy and an active adult should be burning 50 60% of Calories each day.

Carbohydrates are converted into sugars and starches within the body.

Sugars are found in Fruits, Milk and Soft Drinks and Sweets

Complex Carbohydrates are found in Whole Grain Cereals, Flour, Bread, Rice, Corn, Oats, Potatoes and Legumes.

We are inclined to eat more Carbohydrates than we should. This is because of the sweetness and the feeling of fullness we get when we tuck into a Cream Cake.

Too much Carbohydrate will, if we are not active enough, turn into fat, which is what happens when we put on weight.

Yet not enough Carbohydrates would mean the body would not function at its best. Therefore a certain amount of Carbohydrates each day is essential.

So the lesser evil would be to fill up on the Complex Carbohydrates like Whole Grain and Cereals. In other words plants and nuts. These have the added advantage of also providing us with Proteins, so we get two for the price of one.

Fats

Three Types of Fat

Saturated Fat
Polyunsaturated Fat
Monounsaturated Fats

Saturated Fat is found mostly in meat and dairy products and some vegetable oils.

Saturated Fats tend to increase Blood Cholesterol levels.

Why Is Too Much Cholesterol Bad For Us?

Cholesterol is the Fatty Deposits found in the Blood Vessels. This fat coats the inside of the Blood Vessels (especially the Arteries) so making it difficult for the Blood to pass through, resulting quite often in various Heart Problems eg High Blood Pressure, Heart Attacks and Strokes.

Polyunsaturated Fats are found mostly in Plant Sources, Safflower, Sunflower, Soybean, Corn and Cottonseed.

Polyunsaturated Fats are able to lower the Blood Cholesterol levels

Monounsaturated Fats are able to lower the Bad Cholesterol Levels, known as LDL Cholesterol.

Monounsaturated Fats can be found in both plant and animal products such as Olive Oil and in Avocado Pears.

Fat should only be consumed at less than 30% of the daily calories, but no more than 10% should be Saturated Fats.

Fats are a concentrated form of energy that helps maintain body temperature and protect Body Tissues and Organs.

If you are thinking of going on a Weight Loss Programme, try to cut Saturated Fat out of your food. Eat less of the other fats and become more active. So that you are eating at least 100 Calories less than you are using as energy when exercising.

An Example of Calories Used When Being Active

These activities are done over an hour for someone weighing an average of 155 pounds.

Aerobics - 422
Cycling 10 miles an hour - 281
Running - 563
Walking 2 miles per hour - 176
Swimming Leisurely - 422
Dancing - 317
Cooking - 176
Childcare - 246

With a Calorie Controlled Balanced Diet, you will have more energy and feel good about yourself as the pounds and inches disappear.

Watch for my next article where I will talk about the importance of Vitamins and Minerals.

About The Author

Eva Moffat a 66 year old disabled lady, living in Manchester England.

Eva was a nurse in the early 1970's. She is interested in all aspects of health, concentrating on Nutrition and Weight Loss.

Is Your Workplace A Hazard For Your Diet?

It can be easy to overeat at work. Your colleagues bring in treats every day because it's always someone's birthday or leaving party. There's a culture that people eat muffins or doughnuts every Friday or even every day. The staff restaurant is full of fried food or mayonnaise laden salads and the nearest place outside work serves nothing but fast food.

Here are 8 tips to immunise yourself against unwanted workplace calories.

1. Bring your own healthy lunch and snacks

You know it makes sense. If you have something healthy and delicious to eat you'll be less tempted by all the other unhealthy stuff around. It takes a bit of planning when you do your weekly shop but you'll reap the rewards. Choose food which is easy to prepare and get as much as you can ready the night before to avoid last-minute panics in the morning.

2. Say "No" nicely

You can get a lot of pressure from others to sample the snacks they bring in so this one may take some practise but it does get easier after a while. Just say "No thanks not just now" or "No thanks, I'm just about to have an apple" or "No thanks I've just eaten" or simply "No thanks" - no need to explain or apologise.

Saying you're on a diet seems to make some people try and persuade you more forcefully. ("One won't hurt", "Surely you don't need to lose any more weight you'll fade away" etc). Before you know it you're giving in. If you really can't stand the pressure say "Thanks I'll save it for later", take it home and throw it out.

3. Keep your desk clear of food

It's asking for trouble to keep food on your desk. Put the lunch and snacks you brought out of sight so that you have to go and get something from the kitchen or locker room when you're hungry. On the other hand, if the kitchen at your place of work tends to be loaded with treats people have left for sharing, you may be better keeping your food at your desk. But at least keep it out of sight in a cupboard or drawer.

4. Stop to eat

Don't nibble food unconsciously at your desk - it's the easiest way to overeat. Pause in whatever you are doing whenever you decide to eat and take time to really taste the food. If there's somewhere you can go away from your desk to eat then do that, otherwise just stop working on your report or reading your emails for 5 minutes and be fully aware of the food you are eating.

5. Stay away from vending machines

Vending machines tend to be full of unhealthy calorie-laden food. Having your own snacks should help you resist the temptation to treat yourself. But, in any case, keep away from the room with the machines and if you really can't resist, stop bringing any change to work - it's the only way!

6. When you need a break

Don't eat just because you need a break. Instead, take a quick walk or have a glass of water or herbal tea - even coffee is better than eating food you don't need. If you find that there are times you just have to nibble on something make sure you always have plenty of healthy snacks with you. You can nibble quite a bit on carrots sticks, cucumber and celery without doing any damage to your waistline.

7. Team up

If you have a colleague who is also trying to lose weight, join forces and help each other stay on track. It's great to have someone to go for a walk with at lunchtime or to commiserate with when everyone else is wolfing down cakes someone has brought in.

8. Choose wisely

You don't have to turn down social invitations from colleagues to be able to succeed at losing weight so go ahead and join in. But you do have to select what you have to eat and drink carefully when you eat out on a regular basis. Choose the smallest portions you can and get to know the menus at the local restaurants so that you can plan what to eat ahead of time. Even fast food places now have healthier options but remember it's often the extras which are the most fattening - condiments, dressings and sugary or milky drinks can more than double the calories in a meal.

About The Author

Copyright 2005, Janice Elizabeth Small

Janice Elizabeth is a weight loss coach and author of "The Diet Exit Plan". Request her FREE 15 page report "How to lose weight without dieting - 7 secrets the diet industry doesn't want you to know" at http://www.SimplySlimming.com TODAY!

I'll Have Another Chemical Cola, Please!

Soft drink industry experts predict the blending of artificial sweeteners for sugar replacement will be designed as the foods of tomorrow. They project manufacturers will continue to blend the various chemical sweeteners available (such as aspartame and sucralose) until they find the perfect mix for taste and shelf life. Just think: one day we may not be able to tell whats real and whats not unless we read the label with our chemistry books in hand.

Remember, for the past fifty years weve been told margarine is good for us? Now we are horrified to learn its trans-fatty acids damage our arteries. Now, the brave nutritionists, researchers and doctors who knew this from the beginning are hoarse from warning consumers all these years. Well, here we go again! Soft drinks and colas are merely a case of mix n match chemistry now a days. In essence, you are drinking a chemical cola!

In the past, we basically had two choices of alternative sweeteners: saccharin or aspartame. Today, with the ever-growing number of chemical sweeteners being formulated to satisfy our unquenchable taste buds, the possibilities of new chemical sweeteners is almost endless but what will these test tube wonders do once they enter our bodies? Heed the warnings

A partial list of the chemicals used in modern-day sweeteners includes: sucralose, aspartame, acesulfame-K, sorbitol, xylitol, high fructose corn syrup, and even cyclamates (a blast from the past: yes, cyclamates may come back. Cyclamates are still used in Canada and Europe and a petition for their return to the US has been filed with the FDA. ).

The two newest and most influential low-cal sweeteners are sucralose and acesulfame K. Interestingly, they originally gained popularity touting their superiority to aspartames toxic chemicals, and now are quietly blended with it.

So bottoms up. Ill have another chemical cola, please!

About The Author

Dr. Janet Starr Hull publishes a monthly health newsletter covering a wide range of important health topics. To sign up for her free newsletter or to view past articles, visit http://www.janethull.com/newsletter/index.php

An artificial sweetener expert, Dr. Hull is the author of Sweet Poison an expose on the dangers of aspartame, and Splenda: Is It Safe Or Not?, her newest book on the dangers of sucralose found in Splenda. Dr. Hull also features her detoxification program and Detox Kit, proven highly effective in cleansing the body of food chemicals and environmental toxins.

Human Stomach - The Basics

The stomach is an organ located in the alimentary canal. Its job is often confused with that of the intestine. Our stomach is not responsible for absorbing nutrients from digested food like the intestine is. Its primary function is to quite simply digest whatever it is that we decide to eat.

Located between the esophagus and the first part of the small intestine, the stomach is a highly acidic environment containing many digestive enzymes. The interior of the stomach is able to secrete about 2 to 3 litres of gastric fluid every day. It is a large organ that is multichambered, and hosts bacteria which produce the necessary enzymes for the digestion of cellulose from plant matter. The stomach will regurgitate and rechew plant matter at least once during the digestion process of sequentially passing food through the stomach's chambers.

Stomach's are divided into five sections, each of which having different functions and cells. Gastric juice in the stomach keeps a pH level anywhere between 1 and 3. The pH scale is a way of determining how acidic a substance is. The larger the pH level, the less acidic a substance is. Sometimes the highly acidic gastric juice eats away at the stomach wall or its layer of mucus, causing what is called an "ulcer".

Common diseases that occur in the stomach are a Curling ulcer, Cushing ulcer, Stomach cancer, Gastritis, Linitis plastica, Peptic ulcer, Zollinger-Ellison syndrome, Cardia, Gastric acid, Gastric distention, Monogastric, Nasogastric tube, Peptic ulcer, Stomach ache, Stomach cancer, and Borborygmi. "Gastric-" or "Gastro-" are latin names for the stomach, which are commonly used in any medical term concerning this organ.

How to Wean Your Kid from the Junk Food Joneses

Im sure youve heard the expression Keeping up with the Joneses. It used to mean creating a life-style that had quality, pizzazz, and followed the trends. But what if you live in a culture where the Joneses our kids see every day on TV commercials and media ads are endorsing low-nutrition, heavily processed fast foods and soft drinks?

Getting the whole family to eat healthy meals in a culture where some kids think that a potato chip is a vegetable can be a real challenge. But there are realistic, easy-to-implement strategies that can help you to gradually wean your children away from poor nutritional choices and toward delicious more wholesome foods.

Just Because Youve Seen the Light.
It's highly unlikely that your children are suddenly going to wake up one morning and stop eating junk food just because youve seen the light about healthy nutrition, or just because you want them to. Our children are bombarded by the fast-food culture from the day they enter this world, and they know the names of the fast-food chains even before they know their colors.

It isn't by chance that there is an entire market of convenient processed foods positioned just for kids. These foods are very savory and appealing, usually salty, sweet, or easy to chew. Microwave pizza, macaroni and cheese, soup in a cup, and canned spaghetti are all examples of the kind of foods that are highly addictive to children's taste buds.

Unfortunately, these foods provide very little nutritional value. They can cause your childrens health to decay and can make them overweight. Even worse, your kids become addicted to the flavor and short-term energy rush that junk food provides them.

The challenge is to learn how to create healthy family meals that are not only user-friendly for adults, but realistic options for the kids. The following strategies will help you create meals and snacks that are not only nourishing, but also fun for the whole family.

Get Your Kids Out of the Junk Food Ghetto

To start with, dont let your kids live in a junk food ghetto. How many times have you and your children sat down to meals that were separate and nutritionally unequal? Adults eat chicken, steak, fish, salad, baked potato, and vegetables while kids eat hotdogs on white buns with a side of potato chips, macaroni and cheese, and/or pizza. Just because these foods taste good doesnt mean they are healthy for your kids. You have to wean your kids away from kids food.

Another version of the junk food ghetto are the microwavable kids meals aimed at busy working parents who have to face a roomful of cranky, hungry children at the end of the day. While these frozen taquitos, pizzas, and breaded chicken nuggets will temporarily satisfy your children, ultimately, they are filled with bad carbohydrates, saturated fats, sugars, and chemicals, which give them their good flavor. The end result is not a nutritious meal that will help your child to grow and develop in a healthy manner, but high-fat, high-sugar foods that may contribute to hyperactivity, poor cognitive ability, mood swings, and poor sleeping patterns.

And, dont think you are immune just because you are an adult. If you eat these junk foods yourself, you will have the same problems. In some instances even Mom or Dad can be the junk food Jones. One client at my nutritional clinic told me recently that she knew her son had become overweight because he was eating "just like his father." Dad ate nothing but junk, and was none too healthy himself.

Creating Bridge Foods for Your Kids

Once children get used to eating processed foods, they become addicted to the flavor and the short-term energy rush. So, how do you wean your kids off these unhealthy foods and introduce them to healthier eating patterns?

To rescue your child from the "junk food Joneses," you need to slowly wean them away from the foods they are used to by introducing healthier versions. I call these bridge foods, nutritious foods that you can slip into unhealthy meals. Here are some suggestions.

If your child's favorite meal is instant macaroni and cheese, start by serving them a plate that is the old food and a new healthier version, made from whole wheat or organic noodles and organic or low-fat cheese. You can then increase the percentage of healthier food until your child is used to eating something better. You could even mix in turkey meatballs with their mac and cheese to give them a higher percentage of lean and nourishing protein.

You can do the same thing with fast-food burgers. Start by giving them half of a fast-food burger, and half of a lower fat burger that you have made at home. You can gradually wean their taste away from the high fat meat by buying leaner and leaner ground beef, eventually mixing it with ground turkey, serving it on a whole wheat bun, and melting organic cheese on top.

To wean your child from cheese quesadillas to baked chicken, you could start by slipping some chicken into the quesadilla. Or, instead of pepperoni pizza, try pizza with chicken and vegetables. If your kids want a sandwich, instead of using bread, wrap their turkey or tuna fish in whole wheat pita bread or lavashor make the sandwich a burrito wrap and add in some vegetables and black beans.

If your child wants a sweet snack, instead of candy bars, cookies, or cake, give them an apple or a frozen banana with some kind of natural (without added sugar) nut butter, or yogurt with fruit and raw almonds, or even jelly and peanut butter on pita bread. Another great bridge treat is an energy bar (Clif Bar, PowerBar, etc.) with nut butter.

Creating Lifetime Habits of Good Nutrition

A lot of times parents who are trying to improve their childrens eating patterns at home feel powerless about what their kids might be eating away from the house. Because many schools have experienced budget cuts in recent years, school lunches certainly arent what they used to be nutritionally. Many times these meals are high in starchy foods and low in lean protein and fresh vegetables. But unfortunately even grade schoolers dont feel that its cool to brown bag iteven when that would mean getting healthier fare.

Andlets face itthe temptation to enjoy after-school fast-food snacks at the homes of peers can be well nigh irresistible.

What should you do? My answer is this: dont sweat the stuff that you cant control. As long as your child gets good nutritious meals at home, he or she will be able to develop lifetime habits of good nutrition.

Try these strategies and see how well they work with your whole family.

About The Author

Philip Goglia is a Los Angeles-based nutritionist, trainer, and author. Goglia has just released SmartJourney, a metabolic food program that is personally tailored for each individual. There is no one-size-fits-all diet, says Goglia. We realize that everyone has their own unique metabolic type, and we design a program just for you.

How Much Water Should You Drink Per Day?

Im always amazed at how many people seem to know the answer to this question yet in practice they fail. Everybody Ive talked to seems to know that 8-12 glasses of water a day is the recommended standard. But if I ask them how many glasses of water have you consumed today? The answer is usually none. Or the other standard answer at a corporate environment does coffee count?

While 8-12 glasses of water is great for the average sedentary person, many of us are fitness conscious or on the pursuit of some type of bodybuilding physique. With that in mind, I think the new standard for us should be 1-2 gallons of water a day.

As a bodybuilder, you are putting much more nutrients, food, supplements, and other stuff into your body. What your body does not use, it must rid itself of by any means necessary. Usually it does this via water. So drinking plenty of water becomes a necessity. Increasing protein puts a strain on your body and drinking lots of water can keep things moving. Creatine monohydrate supplementation requires a lot of water. Creatine is all about cell volumization. Making sure your cells are completely hydrated helps with the volumization process. NO2, a hemodilator, requires water. Many other supplements require water as a transport and a flushing method.

The side effects of drinking too little water are an excess buildup of certain chemicals. Creatine can leave behind some buildup that overtime, becomes a bit hard to pass. Putting such a strain on the body is also self-defeating. But dont get me wrong, its not just about Creatine and NO2. Its about making sure you are hydrated.

Being properly hydrated has its benefits other then just the flushing methods and cell volumization discussed above. Your state of alertness is affected by your hydration levels. Performance in the gym by a hydrated body is enhanced. Your body is roughly 70% water. It makes sense to hydrate it. Drinking water is not just for hot days. Its for intense workouts in the gym. In fact, being hydrated has that perpetual pump that is so sought after.

There can be too much of a good thing. Drinking water to excess leads to water intoxication, referred to as hyponatremia. As you consume water, blood plasma increases and dilutes the salt content of the blood. While this is happening, you lose more salt by sweating. Consequently the amount of salt available to the body tissues decreases and over time, the loss interferes with brain, heart and muscle functions. Water intoxication is more commonly found in endurance athletes.

Drink plenty of water per day, but just keep in mind, there can be too much of a good thing. Being properly hydrated is necessary for optimum performance in the gym and for keeping your body performing well.

About The Author

Marc David has a degree in Criminal Justice from Sacramento State, a 16 year history of non-competitive bodybuilding and is the owner of Freedomfly -the fitness network! For free fitness tools, discount supplements, fitness consultation, and workout routines

How I Cured The Temptation To Binge!

I decided to tackle this subject because until quite recently, it was one of my biggest downfalls. I suspect that it might, and I do repeat the word might, be a problem which affects women more than men.

After all, we do tend to deprive ourselves more than men, and being totally realistic, although men nowadays are much more concerned about their weight and health, they do not take it to extremes as a general rule.

Women are much more susceptible to mood swings, mainly caused by hormone imbalances, and are much much more sensitive in terms of what people think of them. There are many more pressures on them to look good, or to measure up to the latest fashion trend and so on.

What man I ask you would continue to read any magazine that told him that he really did not measure up, or was the wrong shape, height or weight etc. Women strive for perfection, and sadly perfection is not possible. We can only make the best of what we have!.

So women go to extremes (yes we do, if we are honest with ourselves), and in pusuit of this unattainable image that we strive for, we deprive ourselves of so much that is necessary for good health.

In fact if the truth were known, we often starve ourselves, which is totally fatal, and leave ourselves craving for all the things that we miss out on. The consequence of this often leads to a full blown binge! Any one who has ever been on any diet, will know all about the disasters that binge eating causes. Straight out of the window goes all the hard work that you have done to lose your excess weight. A binge strikes totally out of the blue, crumbles your resolve and leaves you feeling a total failure.

Well let me tell you that you can control your impulse to binge. What it all comes down to, is how you choose to act. In other words it means controlling your behaviour. Perhaps you find as I did, that negative emotions like depression, anger, anxiety, and feelings of failure can all spark off a binge.

I must stress however, that for any severe eating disorder it is always best to seek professional help!

Do not despair though, there are many self help steps that you can take to prevent the occasional indulgences, and stop periodic binge eating, from becoming a habit of constant over eating. You will need to map out a plan to prevent you from starting a binge in the first place, and if you have given in to one, the steps to take to cope with the effects of the aftermath.

So watch out for the triggers that can set you off on a binge! Sometimes it helps just sitting quietly by yourself, getting in touch with how you are feeling, and deciding which is the best way to cope with the temptation. You will learn that your feelings are not all that scary, it isn't actually so terrible to have negative feelings, such as frustration, confusion, or even jealousy or hatred.

We all suffer from them, and to have such feelings is certainly not unique to you.

If we are not eating enough food when we are cutting down on our calories, we can find ourselves being drawn to binge eating. Your body needs a certain amount of calories just to function, so if you are constantly feeling unsatisfied and hungry, this will most likely lead to a binge. I suggest therefore, that you bulk up on plenty of vegetables, fruit and high-fiber foods, and by drinking plenty of water with your meals you will feel much fuller.

In turn this should stop the desire to binge eat!

When you do have a craving, sometimes it is best just to give in and indulge in a portion of what you are craving for. Otherwise, before you know it, you are eating everything else in sight, and most probably whatever it was that you were craving for as well. This in turn will make you feel absolutely lousy and a total failure. You will have tripled your calorie intake in that one binge, whereas if you had eaten what you craved for in the first place, your calorie intake would have probably been less.

Remember do try and stop and analize what is triggering you into wanting to binge. Is it just that you are hungry, or are you angry, frustrated, bored or just lonely! Could your body be lacking something perhaps! The more you analize, the more you will understand yourself, and be able to cope with why and what makes you binge.

Keep these five steps in mind:-

1. Determine why you want to eat so badly right now!

2. Try hard to delay your response (are you hungry because you have skipped a meal). Really take the time and think about it!

3. Try and distract yourself for about 15 minutes. If you are at home, have a shower, give yourself a manicure, (with wet nails you will find it hard to binge!) If you are at work, take a break, go for a walk, or just freshen up in the ladies room. The longer you delay the binge the more likely it is to pass.

4. Distance yourself as much as possible from temptation, and do not surround yourself with foods that you tend to binge on.

5. Decide how to handle the situation, it is up to you after all, you have the choice and it is only you that controls your behaviour. Consider what you are doing, understand why, and realize the consequences.

If you have done all of the above and still given in to temptation, "do not" I repeat "do not" feel dispirited. Just go back onto your normal eating regime and please do not beat yourself up, (what's done is done!) Many of us can let a binge totally destroy our diet, and just keep being out of control.

Please do not let that happen, forgive yourself and always try and understand the reasons why you let it happen in the first place. You will feel much better by just starting your normal eating pattern again. Look at the good qualities that you have, and also your achievements so far, and focus on them, not on the negative feelings after a binge.

Keep telling yourself what a likeable and worthwhile person you really are. Do not waste another second on the negative aspects of it, just keep on being positive.

About The Author

Marie Kearney Gordon is author and publisher of Your" Fastest Way To Permanent Weight Loss", the complete solution to your weight loss problems. Find out more by visiting http://www.howtoloseitfast.com.

Hidden Poison

Did you know that there might be poison in many of your favorite foods found on grocery store shelves everywhere? Breads, crackers, cookies, energy bars, tortillas, frozen pizza are just a few examples of these dangerous foods. The poison in these items is called partially hydrogenated fat, often referred to as trans-fatty acids.

A trans-fatty acid is usually made from a vegetable oil- corn, cottonseed, or soybean, for example- that has been treated by a process called hydrogenation to make it a solid at room temperature. Originally, when margarine first appeared in supermarkets, consumers were led to believe they could lower their risk of heart disease and cancer by replacing butter with this product. What became evident later is that the chemical process that made vegetable oil look like a saturated fat by solidifying caused it to act like one as well, making high levels of either fat a health risk.

Some of the harmful effects of trans-fatty acids include:

Cause you to store fat and burn sugar

Increase levels of low-density lipoproteins (LDL) or bad cholesterol

Decrease levels of high-density lipoproteins (HDL) or good cholesterol

Increase your perception of pain

Thankfully, trans fats are starting to appear on nutrition information on some food products. This trend will continue to rise as the law goes into affect next year forcing brands to disclose the amount of trans fat per serving.

Still, I'm betting you will see foods advertised as low in trans fat. Don't fall for it.

Small amounts of trans fats are more harmful than larger amounts of saturated fats. A small increase in saturated fats results in a 17 percent increase in coronary artery disease. A similar increase in trans fats leads to a 93 percent increase!

As a general rule, avoid all foods containing trans-fatty oils. Most of these include foods that have to sit on a shelf, such as baked goods, snack chips, some national brands of peanut butter, candy bars, cookies, etc. Even some supposedly healthy diet products that are marketed as a food to help you lose weight contain this poison!

About The Author

Kevin Koskella is a personal trainer and triathlon coach in San Diego. He has owned a personal training company, and consulted in the fitness field for over 9 years. Author of the E-Book, The Healthy Burn, a comprehensive fat-burning plan for couch potatoes, competitive athletes, and anyone in between.

Herbs for Menopause Relief

Today, the number of women turning to herbs for menopause relief is staggering. With great concern about hormone replacement therapy in recent years, we now see women interested in avoiding chemicals and toxins, preferring a natural path. Because there are so many women now seeking alternatives to traditional treatment for menopause, more investigation is being done to find new options in addition to those that have been used by naturalists for hundreds of years. If you are like so many women who want to find relief from night sweats, hot flashes, joint pain, insomnia, and depression the natural way, then we believe this article will expose you to some excellent options.

First, a great herb for menopause relief, especially when it comes to many of the annoying symptoms is called Dong Quai. In Chinese medicine, Dong Quai, the root of the angelica sinesis plant, helps with many menopausal symptoms. Interestingly, while many women will use this natural herb for menopause relief alone, in Chinese medicine, it is always used as a supportive herb. Regardless, many studies have been performed whereby women taking 1500 mgs of this herb three times a day had improvement in symptoms.

Another popular herb for menopause relief is red clover. Affordable and easy to find, this herb has been used in the United States for more than 100 years. Containing phytoestrogens, which are hormone-like substances, found in certain plants such as soy, red clover is wonderful for treatment of vaginal dryness and hot flashes. Typically, a woman would take between 40 and 60 mgs for about 12 weeks. The reason this is not a long-term treatment option is that red clover has been shown to stimulate cancer cells in the breast.

Next on the list of herbs for menopause relief is black cohosh. This herb is a member of the buttercup family and considered one of the most popular, natural treatment options for menopause. You can purchase black cohosh as a supplement from a health food store or in brand form such as Remifemin. When it comes to anxiety, depression, night sweats, and hot flashes, black cohosh works exceptionally well. Other herbs for menopause relief to consider include evening primrose oil, chaste tree berry, tribulus, St. John's Wort, soy, and ginseng, which seem to ease symptoms overall.

In addition to herbs for menopause relief, you have many other options such as vitamin E. In recent years, a number of studies have been performed showing that vitamin E brings relief for miserable hot flashes. Wild yam is also an option, which can be found in many types of progesterone creams. For this, women experience fewer and less intense hot flashes, the number one complaint among menopausal women. With so much negative attention on hormone replacement therapy, you might consider herbs for menopause relief. In many cases, the natural approach is more successful in treating the body during the change of life than traditional drugs.

About The Author

Dawn M. Olsen is an Advocate for Better Womens Health through Education, Recipe Developer, Soy Food Enthusiast and the Author of "Menopause A to Z - A Definitive Guide to Modern Menopause available online now at http://www.MenopauseAtoZ.com.

Healthy Fast Food Is it Possible?

In our busy lives, many of us find ourselves in the drive-thru choosing our meals from a fast food menu rather than carefully planned, home-cooked meals. If you are one of these people, you will enjoy this article especially if you are trying to lose weight!

If you're trying to shed those extra pounds, one question remains. How can I survive extra value meals and greasy foods? Is healthy fast food even possible?

A recent study published in Shape magazine by nutritionalists at the Center for Science in the Public Interest (CSPI) found that healthy fast food choices could be made on the run. They studied the menus of some of the most popular fast food restaurants and found healthy fast food choices on their menu. Some of these healthier food choices include:

Wendy's Mandarin Chicken Salad: This salad contains 420 calories and includes mixed greens, one chicken breast, roasted almonds, mandarin oranges, and Oriental Sesame dressing.

Burger King's Chicken Whopper Jr.: Any grilled chicken sandwich is a good choice, but this one is only 350 calories and is quite tasty!

Subway's Low-Fat Subs: Subway's newest select subs like Honey Mustard Ham, Sweet Onion Chicken Teriyaki, and Red Wine Vinaigrette Club range from 310 to 370 calories.

McDonald's Fruit and Yogurt Parfait: A good choice for breakfast, snack or dessert, this triple layer parfait (berries, yogurt, and granola) comes in at 380 calories.

Other suggestions from nutritionalists include choosing a smaller order of french fries with meals and water as a beverage rather than a drink full of sugar and caffeine. Choosing ethnic take-out like Chinese, Thai or Indian is another great choice because they tend to be rich in vegetables so you acquire more nutrients, leading to more energy.

Dont get stressed out when you have to rely on fast food meals when you're on the go. I know you are busy, but if you take the time to make educated decisions when it comes to fast food, weight loss is still possible. By just reading through the menu a little longer and making healthier substitutions your weight loss goals can be achieved. This is a fact my friend...it is possible to find healthy fast food!

Yours in healthy living,

Colleen Palati
colleen@healthyrevelations.com
9217 Douglas Fir Drive
Pittsburgh, PA 15239

About The Author
Colleen Palati - Get your free subscription to HealthyRevelations newsletter and be on the cutting edge of topics such as health, nutrition, & weight loss. Gain insight on issues that'll be sure to enhance your life! Go to http://www.healthyrevelations.com

Have No Fear of Summer

Summer will be coming again soon. It'll be time for beach parties, pool parties, outdoor picnics, and vacations. It's a great time for you to be outside and enjoy your life. Do you feel anxious about the coming season due to some extra pounds? Need some realistic help on safe weight loss? If so, I would like to share with you some of the weight loss tips that helped me.

Of course everybody has different personalities, genetic makeups, and lifestyles that make each of us special and unique. But there are some common tips that can help, regardless where you are in our life. Let me emphasize one point. I use the word "help". Ultimately, the decision comes down to you. You're daily choices will either help you or hurt you. I can offer you tips that have worked for me, but ultimately, your weight loss is in your hands. So on that note, let's dive into the following suggestions, get some safe weight loss help, and start taking control of your future health & happiness!

#1. A positive mental attitude

I start with this point because I think it is, by far, one of the most powerful tools we have. I believe a safe weight loss plan begins here. Our behavior reflects what we put into our mind. If we think of ourselves in negative terms, our behavior will follow. If we fill our minds with good, positive, and goal-striving thoughts, our behavior will mirror that.

Think good thoughts about yourself. Take some time.20 minutes a day if you can, just mediating on your weight loss goals. Close your eyes. Relax. Envision yourself as a thin, healthy, and happy individual. Then, in as much detail as you can, picture what you will do to get there. Picture yourself exercising (and liking it!).

See yourself making healthy food choices. Imagine how happy you will be when you reach your goal weight. Try to do this everyday and, trust me, it will be easier to lose the weight. It worked for me! (If you would like to read further on this subject and learn more about power the mind has in our life, read Psycho Cybernetics by Maxwell Maltz.)

#2. Don't be a slave to the scale

Checking your weight constantly can be discouraging rather than helpful especially if your weight fluctuates naturally. Try weighing yourself only once a week at the same time of day. I like to judge how I'm doing by utilizing "the clothes test". Check to see how your clothes are fitting you. (I believe a safe weight loss plan can be interrupted with an obsession with the scale and its number starring back at you, so use alternative methods.)

This method works great for me as I experience less anxiety and can focus more on making good choices rather than obsessing on the number I just saw from the scale! And for all my ladies out there, don't weigh yourself or do "the clothes check" when you are PMSing. We are naturally going to be heavier and bloated because of our cycles. The last thing some of us may need is more stress injected into such a "spirited" week!

#3. Understand your Metabolism

Some of us are under the misconception that if we don't eat anything or very little, we'll lose weight faster. This belief is certainly not safe weight loss! The body needs a fairly consistent flow of healthy foods to keep your metabolism going. I want you to think of your metabolism as a fire. When you throw wood onto that fire, it gets bigger. Withhold the wood and the fire will die out.

The same concept can be applied to your metabolism. Withhold food, and your metabolism will slow down, burning less fat and eventually turning onto your lean muscle to feed on. A good rule of thumb is to eat every 3 hours or so. I like to carry around a handful of raw almonds or walnuts, and an energy or protein bar for when my "3 hour snack" hits when I'm not at home. Fruit is another excellent choice. Whatever you choose, make it a low calorie and healthy choice to activate that fire inside of you!

#4. Fill up on whole fruits and vegetables

Foods like fruits and vegetables are full of nutrients that not only help you to lose weight, but also help you to care for your body. Be sure to include at least 5 servings of fruits and vegetables per day. And if you can, the closer to raw they are the better...you'll consume more of the nutrients that way.

If you don't like raw veggies, try steaming them. Also try keeping baby carrots, grapes, or some of the tasty summer fruits handy for you to grab when you need them. Green products are loaded with the superfoods found in many healthy fruits and vegetables, and can be a quick way of getting your nutrients in. To achieve safe weight loss, get an abundance of fruits and veggies!

#5. Be sure you get in your whole grains!

When choosing your carbohydrates, follow this simple rule: Avoid anything white. That means no white potatoes, white rice, white breads, etc. Choose only whole grains.they not only help to support your digestive system, but also cause the brain to release serotonin to help calm the mind. Don't get caught up in the low-carb craze...just be smarter on the carbs you choose! A safe weight loss plan will always include a good amount of whole grains and fiber. Your body needs it!

#6. Take your supplements

Of course, whole food nutrition is best, but if you like to supplement your diet with vitamins and minerals, be sure they are whole food supplements. Whole food supplements are made from actual food sources, as opposed to sludge in a petri dish like most vitamins and minerals out on the market today. You're body is able to absorb more nutrients from a whole food supplement, therefore taking in more nutrients and maintaining a harmonizing balance within your system. You may end up paying more for a whole food supplement, but the benefits are great.

#7. Exercise! Exercise! Exercise!

You've got to move it to lose it!!! There is no way around it...exercise is one of those key ingredients a lot of us would rather ignore. But safe weight loss and overall health depends on exercise. It helps you not only to lose those extra pounds and tone up your muscles, but also release's stress, helps you sleep better, breathe better, and function as a whole better. I know it can be hard for some of you to find the time to squeeze in your activity, but you've got to do it.

You don't need to do it everyday...3 or 4 days a week with your heart rate up for about a half an hour a day will do it. So sit down, have a serious discussion with yourself, and make the time. You can join a gym, walk around you neighborhood, go to your local track, walk around the mall, purchase an exercise tape and actually use it...anything that can get you moving. Work on changing your mind about exercise (refer to step #1). You'll find that once you are on an exercise schedule, it can become easier and easier and the pounds will start to melt away!

#8. Consult your doctor

Before embarking on any safe weight loss plan, exercise or dietary program, please consult your physician. As mentioned earlier, we all have unique needs. Some of you may have a medical condition that is contributing to the extra pounds. Whatever the case, it is always best to see your doctor to discuss any changes in your lifestyle, exercise, or dietary programs.

I hope these tips were helpful to you. Remember....you only have one body. Treat it well and make good choices that will contribute to a lifetime of health and happiness!

Yours in healthy living,

About The Author

Colleen Palati

Get your free subscription to HealthyRevelations newsletter and be on the cutting edge of topics such as health, nutrition, & weight loss. Gain insight on issues that'll be sure to enhance your life! Go to http://www.healthyrevelations.com

Free List of Fat Burning Foods

This free list of fat burning foods will help you make the right choices to burn off more fat than you ingest by eating them. The fat burning secret to losing weight is to eat and drink until you are full and satisfied, choosing foods that burn more calories than you consume. This helps your body burn up the excessive stored fat.

This free list of fat burning foods contains mostly fruit and vegetables and if you compare it to other lists you will notice a definite trend. If you eat these fat burning foods and add a good exercise workout program to it you will increase your metabolism and burn calories at a faster rate even several hours after your exercise is done.

apples
apricots
artichokes
asparagus
beets
blackberries
blueberries
broccoli
Brussels sprouts
cabbage
cantaloupe
carrots
cauliflower
celery
cherries
chives
cod
corn
crabs
cranberries
cucumbers
eggplant
flounder
garlic
grapefruit
grapes
green beans
honeydew
kale
leeks
lemons
lettuce
limes
lobster
mangoes
mushrooms
nectarines
okra
onions
oranges
papaya
parsley
peaches
pears
peas
peppers
pineapple
prunes
pumpkin
radishes
raspberries
red cabbage
sauerkraut
scallions
spinach
squash
strawberries
string beans
tangerines
tomatoes
turnips
watermelon

A recent report from Michael Zemel, Professor of Nutrition and Medicine at the University of Tennessee in Knoxville reports, "If you compare a dairy-rich versus a dairy-poor diet you can nearly double the rate of weight and fat loss with the same level of calorie restriction." It states that the calcium in dairy products can boost weight loss by increasing fat breakdown in fat cells. Therefore, dairy products could be termed as fat burning foods. These include milk, cheese and yogurt and might be considered a fat burning secret.

The best way to approach fat burning food is to start by implementing a sensible eating plan with the help of this free list of fat burning foods and begin an exercise workout program that you enjoy and will stick with.

About The Author

Gary Gresham

This article is supplied by http://www.treadmill-info.com where you will find valuable information, ratings, reviews, articles and buying tips before you make the investment in quality fitness equipment. For more fitness related articles go to: http://www.treadmill-info.com/articles_1.html

Fat Burning Secrets for Women

Maintaining an optimal body composition has eluded a majority of our nation. With diet books on the best seller lists, supplement ads displaying surreal before and after photos and infomercials touting the latest gizmo, its likely you have tried and failed many more times than you care to count. You are most likely left feeling confused, without hope and more desperate. Hopefully you are not one of the ones to suffer acute or chronic side effects.

With gastric bypass and liposuction becoming a popular answer to over fatness, you have to stop and wonder are there real fat loss secrets that work. Secrets that not only are not harmful, but leave you in the best shape and health of your adult life. Secrets that can change your shape and allow you to live longer, stronger, vibrant, energetic years. Secrets that anyone can afford. Secrets that can be a natural part of ones lifestyle. Secrets that have had proven results time and time again with the longest lasting effects.

Im here to share the secrets with you.

As a 19 year fitness industry leader who had transformed the bodies of thousands of people just like you, I can tell you with 100% guarantee that there is a way. Its not quick, its not easy and it does not work like magic! It takes work, patience, dedication, and consistency, however it works every time and the results are astounding.

The formula includes first making up your mind, then working on your meals, followed by your muscle, then motion and finally recovery. I dont have room here to share all of the pieces with you; however I am including two of the components Muscle and Motion. The following is an excerpt from my program Feminine, Firm & Fit building a lean strong body in 12 weeks. Now men, do not stop reading here! These principles apply to both men and women and will change your body and your life even faster than the women because you have a faster metabolism, more muscle and a greater capacity for your cardiovascular system. For the full program, go to FeminineFirmandFit.com

Cardiovascular Techniques That Optimize Fat Burning

Variety is not only the spice of life, but its the key to Fat Burning when it comes to Cardiovascular Conditioning. The following methods will also help steer clear of plateaus and get the most return for investment of time. Change leads to progress.

Here are some key cardiovascular fat-burning secrets:

1. Vary your cardio exercises Alternate between two or more cardiovascular activities like walking and cycling or kickboxing and step aerobics. It will help to optimally develop cardiovascular fitness, maintain the element of fun in exercise, help to avoid over training and injury and ultimately expend more calories. By varying activities, you are training your body to become efficient at several activities, which is more challenging than simply walking.

2. Incorporate several cardio techniques The Feminine, Firm & Fit Program prescribes different cardio techniques for you. Youll find descriptions of these techniques below. Changing techniques forces your body to adapt, which makes it more efficient. Vary the intensity and modify impact styles. The underlying principle is that change is what keeps the body progressing and making improvements. By using different techniques, you are challenging your body to become efficient at varying intensities.

3. Plan your cardio workouts in phases Organize your workouts into a cyclic structure. For example, for the first two to three weeks exercise at a lower intensity for 45 to 60 minutes and for the next two to three weeks, exercise at your highest intensity for 20 to 30 minutes. The following couple of weeks go at a moderate intensity for 30 to 45 minutes. You can also have a transition week where you perform light amounts of exercise 2 to 3 times weekly for 15 to 25 minutes. This system allows you to maintain a high level of fitness, prevent injury and avoid over training.

4. Circuit train Perform several strengthening exercises interspersed with short cardio segments. For example, perform a leg press, a pull down and an abdominal crunch (youll find out how to do these exercises in the next chapter) followed by 3 minutes of cycling. Then do 3 more strength exercises followed by 3 minutes of stair climbing. Circuit training is lively and less tedious than some other routines, so people tend to stick with it longer. Its also an efficient calorie burner, increases muscular strength and decreases body fat. This technique has been prescribed in Week 9 of your Companion Journal.

5. Exercise first thing in the morning Morning exercisers tend to be more consistent with their exercise regimen. The odds that youll skip a workout increase with the passing of time, as interruptions arise and fatigue sets in. Those who exercise later in the day are also working against their bodys natural circadian rhythm, which is automatically set for heavier activity early in the day and slowing down in the evening. In addition, exercising in the evening adversely affects the natural release of hormones by your body.

6. Eat a primer meal before working out Having a small balanced meal prior to exercise will help burn fat. After you eat, blood sugar rises and exercise acts like insulin to help regulate blood glucose. Eating (the right foods) will boost energy for a more intense workout, so you will burn more calories. Exercising on an empty stomach after a night of fasting induces a hyperglycemic state and ultimately limits you from giving your cardio session your best effort. You can get more information on how food affects your workouts in Chapter 6, Fuel Your Body.

7. Give it your best effort With each session strive to work a little harder than the last one, unless you are doing a recovery session. Walking is a great exercise, but eventually, you must graduate from your starting level. If you keep walking at the same pace, the same course, the same amount of time and in the same heart rate range, the results will be diminishing. In order to change your body, push your physical limits beyond what you are accustomed to now.

Important Cardiovascular Techniques:

Warm Up and Cool Down - Always take 5 to 10 minutes to gradually warm up to your target heart rate range. At the end of your workout, cool down for 5 to 10 minutes so that your heart rate is at the low end of your range before you stop exercising. The time you spend on warming up and cooling down should be added to the recommended cardiovascular session training times.

Below are detailed descriptions of the cardiovascular training techniques suggested above for maximal fat burning? These techniques should be performed as they appear in your Feminine, Firm & Fit Companion Journal each week.

Continuous Training This traditional form of training incorporates working within your target heart rate range and maintaining that pace for the duration of your session. This will help to build your aerobic base, improve your health and burn calories.

Interval Training Interval training combines brief periods of high intensity exercise interspersed with periods of lower intensity exercise in the same workout. This will help increase your cardiovascular efficiency and burn more calories in the process. The lower intensity allows for recovery between the higher intensity intervals. For example, alternate between brisk walking and running, i.e., run 1 minute, then walk 2 minutes, repeat for the duration of your workout. As you become more conditioned, decrease the length of low-intensity recovery periods (walking) and increase working intervals (brisk walking or running).

Cross Training Cross training combines a group of aerobic activities into one workout at steady or varying intensities. For example, take a 15-minute bicycle ride to the local track; walk or run for 15 minutes on the track; bicycle home for 15 minutes. Cross training can also mean choosing a different activity for that session. For example, if you typically walk, you might try swimming or a kickboxing video. If you have access to the necessary exercise equipment, you might use the rowing machine for 15 minutes, hit the stair climber for 15 minutes and then use the skier for 15 minutes. Not only will cross training help reduce your risk of injury but it will also prevent boredom, challenge your body in new ways and keep you progressing toward your goals.

Fartlek Training Funny name but great results! Fartlek means speed play in Swedish. This training method is similar to interval training (see above) but the intervals are not measured by time or distance they are irregular. For example, race-walk until you see a car coming then walk until you reach a mailbox. Then jog while the sun is behind a cloud and walk until you reach a mailbox. Pay attention to how you are feeling so that you accelerate when you are feeling energetic and then cut back the intensity when you are feeling too exhausted.

Periodization Although periodization will not be covered in this 12-week Program, we wanted to mention it because its a great way to vary workouts seasonally throughout the year. During the winter months, use a treadmill indoors; in the spring move your walk outside; swim in the summer and hike in the woods during the fall. Also, if you play a particular sport like tennis or golf, you would have in-season, post-season and pre-season workouts that vary to help you maximize during your sports season.

Strength techniques that Boost Fat Burning and Produce Results

The following are Key Fat Burning Secrets:

1. Warm up before a strength training session Warming up increases blood flow to muscles by 55%, a better muscle contraction is attained, sweating begins earlier which helps to regulate your body temperature and there is a faster neuromuscular connection. Warming up initiates carb and fat enzymes and hormones. It also reduces perceived exertion during strength training.

2. Multi-joint exercises Choose exercises that work compound muscle groups meaning more than one muscle group at a time. They are the most time efficient and give most mileage per exercise. Examples include the squat, lunge, and push ups. The Feminine, Firm & Fit Program incorporates exercises that work several muscle groups simultaneously.

3. Exercise first thing in the morning (see cardio fat burning secrets)

4. Eat a primer meal prior to working out (see cardio fat burning secrets)

5. Eat 5 6 small meals a day (see Chapter 6 Fueling Your Body)

6. Train with intensity Graduate from the pink weights. Do not be afraid to increase resistance and challenge your muscles. In order to change, push your physical limits beyond what you are accustomed to doing now.

Important Strength Training Techniques:

Just as with aerobic activity, changing strength training routines will lead to progress. The following exercise variations will be incorporated throughout the 12 weeks to challenge muscles and help you steer clear of fitness plateaus. Variety in your routines will make the difference in your outcome.

One and One Half Range of Motion One and one half range of motion is a full range of motion followed by a half range of motion. Heres an example using a squat. Start in a standing position with feet shoulder width apart. Begin by lowering down until the knees form a 90 degree angle. Then come halfway back up, go down again to the 90 degree angle and return to the starting position. That counts as one rep. Toes should be visible throughout the entire range of motion. Use slightly less resistance when performing one and a half range of motion exercise.

21s The range of motion for 21s is split into 3 parts. Seven repetitions are performed at the top part of the motion, 7 reps at the bottom part of the motion and finally 7 reps throughout the full range of motion. Example: Biceps Curl - first curl at the top of the range from the mid range toward the shoulder for 7 reps, then the bottom of the range from the hip level to the mid range for 7 reps, and then the full range of motion from the hip level toward the shoulders for the final 7 reps.

Super Slow - Super slow exercises are performed using very slow and smooth movements. While some proponents take slow to extreme, lifting for 4 seconds and lowering for 6 seconds is enough of a change from your typical speed to take away any momentum so the muscles are doing all the work. Use about 10% less weight with Super Slow training compared with a typical 2 and 4 count. Example: Biceps Curl - curl up for 4 seconds and lower for 6 seconds. Repeat each repetition without resting until you reach momentary muscle failure.

Breakdowns Breakdowns consist of completing one set to momentary muscular failure. When another repetition cannot be completed with good form, reduce the resistance by 10 20% and perform additional repetitions to failure. Expect to get another 4 6 repetitions.

High Reps / Lighter Weights Working at the higher end of the repetition range is a variation worth incorporating. This involves using a resistance that will allow you to complete repetitions for up to 90 seconds before reaching failure. You should choose a resistance that will allow you to perform the exercise for 90 seconds at which point you should be fatigued.

The Workouts

Each of the workouts includes exercises for all of the major muscle groups. Do not skip exercises. You should perform the exercises in the order they are listed in your Companion Journal. Every 3 weeks the exercises will change and within each of the three week periods a variety of the techniques as described above are incorporated and prescribed in your Companion Journal.

Be sure to schedule strength training workouts for 3 non-consecutive days in your 12-week Planner located in the beginning of the Companion Journal. Stick to that commitment the same way you would any other.

Summary of Key Points:

- The resistance chosen should be challenging, but do not lift too much too soon.

- Taking a day in between workouts is important for recovery.

- Increase the resistance or slow down the speed when you reach 90 seconds for any exercise.

- Incorporate the advanced techniques listed in the Dynamic Coaching CD and in the Companion Journal.

A few more tips on strength training:

1. Breathe! Exhale on the working phase, which is typically but not always the lifting motion. Inhale while returning to the starting position. Never hold your breath. An easy way to remember how to breathe is to exhale on the exertion. Breathe in through the nose and out through the mouth.

2. Occasionally change equipment by incorporating a combination of machines, free weights, fitness tubing and body weight exercises. They each have advantages and the variety will help steer clear of a plateau.

3. Move at a minimum rate of 2 seconds on the lifting phase and 4 seconds on the lowering phase. You can always go slower, but shouldnt go faster.

5. Beginners should start out with light weight and work on form for the first few sessions. Then gradually add resistance to your workout.

6. Learn the names of the muscles to become more aware of where they are and how to create a balanced exercise program. We have included pictures indicating the major muscle groups to help you.

7. Stretch immediately after each strength exercise to help increase strength and flexibility.

8. Stimulate each major muscle group 3 times weekly taking at least 48 hours for recovery.

Heres one more reason to strength train - if you gain 5 pounds of muscle over time, you can expect to burn up to an additional 250 calories a day. That translates into 17 - 25 pounds of fat lost at the end of the year without cutting a single calorie. In 12 weeks of progressive strength training, 3 times weekly, expect to increase your lean body mass by 3 - 5%.

If you apply the techniques shared above you will be on your way to a fitter, leaner more energetic body. Its NEVER too late and there is no time like the present. Make a resolution to live every day like you are going to be your physical best. The effects of beginning an exercise program and sustain it are so far reaching on your life. For the complete Feminine, Firm & Fit program including the important Chapter 6 (Fueling Your Body for Fat Burning) can be purchased at FeminineFirmandFit.com

About The Author

Kelli Calabrese MS, CSCS, 2004 Personal Trainer of the Year, Editor Personal Fitness Professional Magazine, Editor of Wellness and Fitness Entrepreneur Magazine, Board of Directors for the Personal Trainer Business Alliance, Lead Exercise Physiologist National Exercise Sports Trainers Association, Former Lead Fitness Expert for eDiets and eFitness. Kelli has 3 science degrees in the areas of Cardiac Rehabilitation, Exercise Physiology and Biology. She has attained over 20 Fitness and Nutrition Certifications. She is the author of Feminine, Firm & Fit and co-author of The Power of Champions. Kelli is available for seminars, personal training, online training, phone coaching, grocery shopping tours, seminars and more. For more information about Kelli please visit KelliCalabrese.com