Make Fitness a Lifestyle

By Suparna Sil

Make Fitness a Lifestyle-Ways To Stay Active and Physically Fit

Sadly, there are too many people that do not understand the importance of physical activity in one's daily life. Physically active people tend to have much better health when compared to sedentary individuals. A physically fit person always enjoys the benefits of good health and thus can lead a disease free life.
To keep ourselves healthy we should participate in some type of moderate physical activity on a daily basis besides our daily work schedule. This is because when we work for 8-10 hours a day, many of us are only working mentally but not physically (office workers versus labor workers). We feel tired because our brains have worked but our bodies have remained sedentary on a chair in an air conditioned room behind the screen of a computer. We travel back to our home after work to relax and get the rest we need to wake up the next morning and go back to the same schedule.

This sedentary lifestyle results in a reduction of our basal metabolic rate (BMR) due to inactivity. When we are young we remain more active because of our lifestyle consists of playing, going to school and taking part in various other activities and thereby our BMR is much higher because our activities have increased. As we age we start earning more money which leads to a much more comfortable life by traveling in an air conditioned car and doing minimal physical activity as we feel we have done a lot and now it's the time to enjoy our life. In the long run we end up getting additional help to do our normal household chores (house cleaners, landscapers, etc).
When this comfortable lifestyle leads to inactivity, the result is the increased rate of various diseases at an earlier age of between 45 and 50 or even younger. In earlier days, our grandfathers and grandmothers had a lot of overhead in order to do their daily chores but with the advancement of science and technology, it has resulted in us now doing almost all of our work with the help of some type of equipment. This has resulted in reducing our physical exercise to a bare minimum.
In earlier days, people used to get blood pressure and suffer heart attacks predominately after the age of 60 but nowadays young adults around the ages of 21-25 are being affected by major cardiovascular diseases and diabetes. Young children have stopped playing outdoor games which normally involved physical activity like playing football and riding bicycles. Now kids just sit inside and play video games or watch TV all day long with minimal exercise. As a result, many young children are also falling prey to some deadly diseases like diabetes and obesity at a very young age.
Studies have shown that maintaining moderate physical activity on a daily basis can reduce the risk of getting affected by the following diseases:

• Cardiovascular diseases
  
• High blood pressure
  
• Stroke
  
• Type 2 diabetes
  
• Colon cancer and breast cancer
  
• Anxiety and depression
  
• Fatigue and insomnia
  
• Early death
  
• Severe falls

Children can be equally affected by leading a sedentary lifestyle. They may develop weaker bones and muscles and they can also develop juvenile diabetes at an early age. Kids can also be easily affected by a common cold due to a underdeveloped immune system and may become obese from excess calories and decreased activity. Unfortunately, we all know how obesity can cause major life threatening diseases in one's life.
Being physically fit is the ability to perform our scheduled duties without causing any fatigue to our body and mind. Other terms of being physically fit include muscle fitness, cardio respiratory fitness, muscle and ligament strength, salt and electrolyte balance and muscular endurance. A physically fit person should be able to perform his daily duties and also should have enough energy for his leisure time to enjoy his life completely.
To remain fit and healthy, we should include some form of physical activity on a daily basis. Some of the steps that you can take are included below.

Change Your Sedentary Lifestyle
If we can motivate ourselves to get up and move we can really live a healthier life and also save a lot of hard earned money that we would end up paying for future medical bills.

• Take a break from work and take a walk within your office campus.
  
  
• Take the stairs while going up and down floors in a building. This will keep your heart healthy.
  
  
• Park your car a good distance from your office and walk that extra mile.
  
  
• On the weekends, go to a shopping mall. This will allow you to walk and shop.
  
  
• Include daily exercise for 30-45 minutes.

Change Your Eating Habits:

• Eat a balanced and nutritious diet with lean protein, fruits and veggies.
  
  
• Avoid processed and junk foods as much as possible like biscuits, burgers, pizzas, ice cream, candy, potato chips and fast food.
  
  
• Eat less refined carbohydrates like white rice, white bread and pasta. Switch to brown rice, whole wheat bread and whole wheat pasta.
  
  
• Include fresh fruits and vegetables in your daily diet.
  
  
• Avoid drinking excess alcohol.
  
  
• Avoid using refined sugars like those found in sodas. Instead choose all natural choices like honey and stevia to add sweetener to your drinks.
  
  
• Read food labels in the grocery store to learn what you are eating.
  
  
• Eat more protein like chicken breast, lean steak and egg whites to build lean muscle tissue.

Keep Yourself Motivated:

• Keep a food dairy and make a habit of documenting everything you eat throughout the day. This will automatically reduce your food intake while you go through it and analyze the food you eat.
  
  
• Instead of sitting on the couch watching TV, get up and go for a walk to keep yourself healthy.
  
  
• Allow your children to go to the park or play outdoor games rather than playing video games inside.
  
  
• Find a hobby like gardening or landscaping on the weekends. You will enjoy the activity and also burn calories.
  
  
• Decrease the amount you eat out at restaurants. Many of these foods are packed with sugar, fat and salt.
  
  
• Everyday look at yourself in the mirror, smile and feel happy. Happiness is a secret to good health.
  
  
• Follow a diet plan that fits your needs. The one you choose depends on your lifestyle, food habits, work schedule and your overall fitness goals (building muscle versus losing fat).
  
  
• Before you start any fitness routine or diet plan see a qualified professional (personal trainer or dietitian) to make sure you are physically able to perform the workouts and follow the diet safely.

The truth about water......

For something so seemingly simple and essential as drinking water, plenty of myths and misconceptions exist about possible water benefits and harms.
Learn how to separate the myths from the facts about drinking water.

By Wyatt Myers

Medically reviewed by Niya Jones MD, MPH

1. Everyone needs to drink eight glasses of water a day.
 
Myth. Though water is the easiest and most economical fluid to keep you hydrated, the latest Institute of Medicine recommendation is that women should strive for about two liters or eight glasses a day and men should aim for three liters or 12 glasses a day of any fluid, not just water. “No one can figure out where this ‘eight glasses of water’ came from, but I believe it came from the old RDA [recommended daily allowance] for water that matched water requirements to calorie requirements,” notes Georgia Chavent, MS, RD, director of the Nutrition and Dietetics Program at the University of New Haven in West Haven, Conn. “The new requirement from the Institute of Medicine is much more generous and includes recommendations for total beverage consumption, not just water.”

2. Drinking water flushes toxins from your body.
 
Fact. Though water doesn’t necessarily neutralize toxins, the kidneys do use water to get rid of certain waste products. If you don’t drink enough water, your kidneys don’t have the amount of fluid they need to do their job properly. “If the body does not have sufficient water, then metabolic wastes will not be removed as efficiently as they should,” explains Amy Hess-Fischl, RD, CDE, of the University of Chicago Kovler Diabetes Center. “In essence, the body would be holding in toxins instead of expelling them, as is required for proper health.”

3. Bottled water can cause tooth decay.
 
Myth. Bottled water in and of itself doesn’t cause the teeth to decay, but it usually doesn’t contain any fluoride, which is added to tap water to help prevent tooth decay. “Fluoride is an important element in the mineralization of bone and teeth,” says Constance Brown-Riggs, RD, CDE, author of The African American Guide To Living Well With Diabetes and a nutritionist and certified diabetes educator in New York City. “With the increased consumption of bottled water, which is not fluoridated, there has been an increase in dental caries [cavities].”

4. Drinking water can help keep your skin moist.
 
Myth. While it used to be believed that staying properly hydrated led to youthful, vibrant skin, the reality is that the amount of water you drink probably has very little to do with what your skin looks like. “Unless the individual is severely dehydrated, drinking large quantities of water will not prevent dry skin,” Hess-Fischl says. “Basically, the moisture level of skin is not determined by internal factors. Instead, external factors such as skin cleansing, the environment, the number of oil glands, and the functioning of these oil-producing glands determine how dry the skin is or will become. The water that is consumed internally will not reach the epidermis [the top layer of the skin].”

5. Drinking water helps you lose weight.
 
Fact. Drinking water won’t specifically trigger weight loss, but it can aid in the process. Water replaces other calorie-laden beverages in the diet, causing you to reduce your overall number of calories. Plus, it can make you feel fuller, so you may eat less at each meal. Water, particularly cold water, may even play a role in increasing your metabolism. “A new study seems to indicate that drinking water actually speeds up weight loss,” says Tanya Zuckerbrot, MS, RD, owner of Tanya Zuckerbrot Nutrition, LLC, in New York City. “Researchers in Germany found that subjects of the study increased their metabolic rates [or the rate at which calories are burned] by 30 percent after drinking approximately 17 ounces of water.”

6. Yellow urine is a sign of dehydration.
 
Myth. It can be, but not all yellow urine is cause for alarm. “Dark yellow urine may be a sign of dehydration,” says Zuckerbrot. “The kidneys filter waste products and reabsorb water and other useful substances from the blood, so they control the volume and concentration of urine output. Dehydration leads to increased urine concentration, turning your urine dark yellow. Ideally your urine should be straw yellow in color.” Other factors, though, such as taking a multivitamin, can also lead to yellow urine.

7. If you’re thirsty, you are already dehydrated.
 
Myth. If you start to feel thirsty, then you are headed in the wrong direction and should grab a drink of water, but thirst doesn’t necessarily mean you’re dehydrated. “Thirst begins when the concentration of [substances in the] blood has risen by less than 2 percent, whereas most experts would define dehydration as beginning when that concentration has risen by at least 5 percent,” notes Hess-Fischl.

8. You need sports drinks, not water, to function at a high level in athletics.
 
Myth. Sports drinks may have fancier advertising campaigns, but water is really all you need to get the fluid necessary to participate in most athletic endeavors. “Adequate fluid, especially water, is most important for athletes of all ages as it is the single most important way the body has to transport nutrients and energy and remove heat during exercise,” says Chavent. “A sports or vitamin beverage may taste better, but is not necessary for hydration and is expensive.” Keep in mind though that people who run marathons or compete in highly strenuous activites may need to supplement their water intake with sports drinks to offset the salt they lose due to heavy sweating over long periods of time. This doesn’t apply to most people who are simply exercising to get fit at the gym, for instance.

9. It’s possible to drink too much water.
 
Fact. People with certain health conditions can put themselves at risk of complications if they drink too much water. “People with some heart conditions, high blood pressure, or swelling of the lower legs [edema] need to avoid excess water,” says Hess-Fischl. “If you have a history of kidney problems, especially if you have had a transplant, consult your doctor before increasing your fluid intake.” Hess-Fischl adds that you shouldn't drink too much water while eating, as it dilutes your stomach acid and can cause digestion problems.

10. You should not reuse plastic water bottles.
 
Fact. Plastic water bottles can present a couple of risks to people who drink their contents and then fill them up time and again. “These bottles leach chemicals into your water after multiple uses,” Hess-Fischl explains. “The bottle, if not properly cleaned, may also harbor bacteria from your mouth.”
Water is essential to survival — use these facts to figure out if you need to increase your intake or feel reassured that you’re drinking enough.

10 Smart Ways to Burn More Calories‏

We all like to get more done in less time, right? We shop from our computers to forgo waiting in lines at department stores and microwave our foods to cut down on cooking time. Some of us even take multitasking to new levels by checking our email while watching television and sipping our morning coffee. And it makes sense. After all, what do we all want more of when it comes down to it? Time. Although spending time working out is a great way to beat stress and get healthy, most of us are usually trying to squeeze in workouts during our already hectic schedules. And when you are able to get to the gym or find that 30 minutes for cardio, don't you want to make the most of every minute?

No matter what type of cardio you do, you can burn more calories in the same amount of time with just a few modifications to your current workout.

10 Ways to Crank Up Your Cardio

1. Do cardio first. Over the years, many clients have asked me, "Should I do weights or cardio first?" If you want to up your calorie burn (and who doesn't?), research shows that you should do cardio first. Published in the Journal of Strength and Conditioning Research, one study examined how many calories exercisers burned doing one of four workout combinations: running only, strength training only, running followed by strength training, and strength training followed by running. Researchers found that while all exercisers experienced a strong "after burn" (a higher rate of calories burned when at rest after exercise) for the two hours after working out, the strength training and run/strength training groups had the highest exercise after burn of all. So what does this mean? Although it's just one study, the takeaway is that we might burn more calories after working out if we do our cardio first.
   
   2. Try plyometrics. If you consider yourself an intermediate or advanced exerciser and are looking for ways to burn more calories, plyometrics are the way to go. These high-intensity, explosive exercises such as jumping and hopping, get your heart rate up quickly, which equals a higher rate of calories burned. Additionally, these athletic movements really target your fast-twitch muscles, coordination and agility, so you're training your body in an entirely new and challenging way. And challenging workouts almost always equal results—and more calories burned. Because using proper form is essential when doing these advanced high-impact moves, consider learning the ropes first!
   
   3. Use your whole body. Most cardio exercises focus on the lower body (biking, walking, elliptical, stair climbing, etc.), but if you want to burn more calories, one easy tip is to incorporate your upper body. Pump those arms hard and high when running and walking, make sure to grab the elliptical with moving handles, and even consider adding a more full-body exercise to your cardio mix such as the rowing machine. The more muscles you move, the more calories you will burn!
   
   4. Get intense. If you're serious about wanting to burn more calories, then it's time to up the intensity. Bump up your incline and resistance if you're on a piece of gym equipment, or walk a hillier route than usual if you exercise outdoors. To increase the burn, you need to get out of your cardio comfort zone. And when you do, the benefits can be big. In a study published in the Journal of Medicine & Science in Sports Medicine in 2002, researchers found that intense exercise resulted in the greatest fat burn (compared to light intensity exercise and no exercise at all) during the hours following a workout—and that fat burn continued for 11 hours.
   
   5. Listen to fast music. If you seem to have trouble pumping yourself up for a workout, try popping in those earbuds! In a small study by the Research Institute for Sport and Exercise Sciences, scientists found that when male college students pedaled stationary bicycles while listening to fast popular music, the subjects pedaled faster and elevated their heart rates more. The students even perceived their workouts to be less intense than they actually were. And when the music slowed down? The opposite happened. So listen to music you love and get your cardio on!
   
   6. Use proper form. Do you hold on to the handles when you run on the treadmill? Maybe you lean on the handlebars during spinning class or hunch over while walking on the Stairmaster. If you use these machines, you need to use proper form in order to burn more calories. As a general rule, keep your arms moving freely and naturally, keep your abs in, your weight centered over your hips, and your shoulders down and back. Not only does proper form keep you from getting injured, it also ups your calorie burn since your core is engaged. Bonus!
   
   7. Speed up. The simplest advice of all for upping your calorie burn? Increase your pace even if it's just a little bit. The tortoise may have won the race, but the hare burned more calories!
   
   8. Add some intervals. By varying your intensity through different intervals (think one minute running then two minutes walking), you can actually improve your fitness more quickly than by steady state cardio, and you can burn more calories. The bonus? Time seems to fly when you add interval training!
   
   9. Focus. We talk a lot about the importance of the mind-body connection and fitness. Although cardio isn't as Zen-like as yoga, cardio can still benefit from a strong sense of awareness. The next time you do cardio, focus on the movements and breathing while squeezing those muscles. By engaging your mind, you can actually better engage your muscles, which allows you to complete the exercise more easily and still burn more calories!
   
   10. Don't work too hard. This might sound counter-intuitive but hear me out. We all know how important intensity is to any workout plan, but also think about how your workout affects the rest of your day. If you spend an hour at the gym sprinting and doing lunges, you might burn 600 calories in a short amount of time, but if that intense workout completely wipes you out for the rest of the day, the extra calorie burn might not be worth it. Be honest with yourself and definitely push yourself, but not so hard that it gets in the way of other daily activities. After all, the goal is to improve your quality of life.

5 foods that raise your good cholesterol

So often when you have or are concerned about high cholesterol, you're told what you can't eat. But what about foods that you can -- even should? Just as there are options that can negatively impact your cholesterol, there are foods that raise HDL -- the "good" kind of cholesterol. Being mindful of both of these groups will put you on the path to a cholesterol-combating diet.

What Is HDL?

HDL, or high-density lipoprotein, is a protective form of cholesterol. When your HDL is high (60 mg/dl or higher is considered desirable for both men and women), your risk of heart attack or heart disease is lower. When your HDL is low (for women less than 50 mg/dl, for men less than 40 mg/dl), your chances of having a heart attack or heart disease are increased.

Don't be afraid to try new foods. You may discover something you really enjoy! Here are five delicious foods for a higher HDL:

1. AVOCADO

Great on salads, in sandwiches, and in homemade guacamole dip, the avocado is a good source of monounsaturated "good" fat. In one study of an avocado-enriched diet, subjects with high cholesterol increased their HDL 11% after only 1 week.

Preparation Tip: Avocados have 235 calories per cup (146 g), so portion control is key. For a delicious "California-style" sandwich, try ½ of an avocado with lettuce, tomato and onion in a medium-size, whole grain pita. Add a squeeze of lemon and one tablespoon of flavored hummus (horseradish, lemon, or garlic) for an added kick.

2. LEGUMES

Legumes such as peas, beans, soybeans and lentils are excellent sources of HDL-friendly soluble fibre.

Preparation Tip: Indian spices (cumin, nutmeg, paprika, turmeric) are a tasty addition to lentil soups. Research shows these spices may have anti-inflammatory effects in the body, which may reduce your risk of cardiovascular disease.

3. NIACIN-CONTAINING FOODS

Niacin (vitamin B3) is believed to block cholesterol production in the body. Although niacin in prescription supplement form appears to be most effective on increasing HDL, it may have side effects such as flushing, itching and headache, so you may want to consider adding niacin-containing foods to your diet first. Niacin is found in high concentrations in crimini mushrooms, chicken breast, halibut, tomato, romaine lettuce, enriched breads and cereals.

Preparation Tip: Sautéed mushrooms are a delightful complement to any meal. You can also grill them and use as a fantastic filler for chicken or seafood kabobs.

4. OATMEAL

Countless research studies have shown that regular consumption of oats aids in reducing total cholesterol and LDL ("bad" cholesterol), but does not lower your HDL cholesterol.

Preparation Tip: Adding ground cinnamon and ½ an ounce of walnuts (7 shelled halves) makes an oatmeal breakfast even more heart-healthy.

5. SALMON

This fish, and other high-omega-3 options such as halibut herring, lake trout, mackerel, sardines, and tuna, should be eaten 2 times a week, according to the American Heart Association. A serving is considered 3.5 ounces cooked.

Preparation Tip: A chopped almond crust adds even more omega-3s to any fish meal.

Keep in mind that dietary changes go hand in hand with lifestyle choices for healthy cholesterol levels. Aerobic exercise, weight loss and avoiding smoking all contribute to higher HDL cholesterol levels. Remember that several small changes can add up to big results.

_{Sources:
Ahsan H, N Parveen , NU Khan, SM Hadi. Pro-oxidant, anti-oxidant and cleavage activities on DNA of curcumin and its derivatives demethoxycurcumin and bisdemethoxycurcumin Chem Biol Interact 1999 July}

8 ways to improve your wellbeing

This is an American originated article, but you get the drift.........

If you were told that there was an entity that quadrupled the amount of cardiovascular disease in men over 40, caused a skin disease in adolescents that never existed before, and caused a cancer in women that was previously unknown; you would be shocked and would want to know what the FDA was doing about it. This entity actually exists-it is the American Diet.

As diets contain more refined and processed foods, disease increases and we begin to see more obesity, diabetes, high blood pressure, heart disease and even cancer. Eating a nutrient deficient diet causes other problems like fatigue, allergies, depression, chronic pain, skin problems and many other problems that affect the quality of our lives.
But the simple truth is to avoid problems in the future as it is easier to stay well than to get well. You can help the process by paying attention to your diet. The goal of any dietary approach is to balance the body's chemistry.
Basic Diet
Invest some time and effort to improve your diet and reap the reward of good health and excellent energy. Following these eight tips is a great place to start!
1. Drink plenty of water each day: Water to keep your cells hydrated and protected, to eliminate waste and ensure the health of your mucus membranes. Adequate hydration will improve a number of health problems including sinusitis, constipation, inflammation, allergies, fatigue, joint pain, headaches and many other afflictions. Drink more water and less soda, coffee, tea or juice.
Your body cannot adequately eliminate waste products without enough water. If toxic chemicals or heavy metal poisoning is at the root of your health problems you will have a much easier time getting better when you are properly hydrated.
2. Eat plenty of vegetables: Plenty means that at least ½ to ¾ of the food you eat (by volume). Vegetables are very high in fiber, vitamin C, folic acid and minerals. They provide you with many health benefits, such as the following:

• Fiber in vegetables slows the absorption of fat and toxins. One of the best ways to lose weight is to eat plenty of fiber. Eating adequate fiber can help normalize cholesterol levels and blood pressure.
  
  
• Vegetables nourish normal flora, which in turn nourish the lining of the GI tract, produce vitamins and inhibit yeast and other undesirable organisms.
  
  
• Vegetables speed up bowel transit time, which reduces bowel toxicity and prevents irritation of the GI lining.
  
  
• Vegetables contain folic acid, which is necessary to produce serotonin (preventing depression and overeating), increases energy and helps reduce the chances for a heart attack.
  
  
• The minerals in vegetables help prevent osteoporosis. (Other nutrients besides calcium are important for healthy bone.) Minerals are also important enzyme co-factors, so most major functions of the body are dependent on minerals.
  
  
• Eating vegetables can reduce the instance of cancer and heart disease, increase your energy and mental clarity, reduce the problems caused by bowel and liver toxicity, and help reduce the symptoms of allergies, asthma, arthritis, skin problems, digestive problems, sinusitis, chronic pain and many other health problems.
  
  
• Eating vegetables helps to alkalize the diet.

Corn and potatoes don't count as vegetables. Fruit is also good for you; it is a good source of vitamin C and fiber. Eating vegetables is stressed here because when people are told to eat more fruits and vegetables, they tend to increase fruit intake but not vegetable intake.
3. Avoid deep fried food, Trans fats, partially hydrogenated oil and hydrogenated oil: As time passes, we keep finding more bad things about hydrogenated oil and fried foods. Hydrogenation is the food industry's way of turning liquid oils into solid fats. This gives packaged foods a longer shelf life than if they were made with natural oils. Hydrogenation produces trans fats, which have been linked to a number of health problems such as the following:

• Cancer: Women with higher levels of Trans fats in their cells are much more likely to develop breast cancer than women with low levels of Trans fats.
  
  
• Pain and inflammation become much worse for patients who consume hydrogenated oils. They chemically prevent the formation of natural anti-inflammatory substances that are normally produced by the body. If you suffer from chronic pain or have recently been injured, strictly avoid hydrogenated oil.
  
  
• Heart disease: High levels of Trans fats create platelet aggregation, which is the beginning of the plaque associated with coronary heart disease. Lately a lot has been written linking inflammation with heart disease.
  
  
• Trans fats are incorporated into the cells and make them less resistant to chemicals, bacteria and viruses. This could be a source of immune system problems.
  
  
• There may be a link between Trans fats and ADD, depression and fatigue. Brain and nerve tissue have a high content of fat. Some researchers believe that when Trans fats are incorporated into the nerve cells they affect function, creating problems like ADD and depression.

Muscle fatigue and skin problems are also linked to hydrogenated oils. Most chips and fried snacks contain hydrogenated oils. Hydrogenated oils are found in a lot of packaged foods like crackers, cereals and even bread. They are often found in margarine mayonnaise; and a lot of bottled salad dressings. Read labels.
Not all fats are bad for you. Permissible fats include raw nuts (not roasted), virgin or extra virgin olive oil and avocados.
4. Avoid refined sugar: The average American eats 150 pounds of refined sugar per year. Compare that to seven pounds per year consumed in England in 1750. Refined sugar increases insulin and adrenal hormone production and can cause the following health problems.

• Increased production of adrenal hormones causes the body to excrete essential minerals.
  
  
• Sugar consumption increases the body's need for vitamins B and C.
  
  
• Eating a lot of sugar aggravates many of the problems we associate with emotional stress.
  
  
• Sugar stresses the adrenal glands.
  
  
• Sugar feeds yeast and other one-celled organisms found in the bowel, causing them to multiply. These organisms produce toxins, irritate the lining of the GI tract and take the place of normal, more beneficial flora, thus removing the benefits of helpful bacteria.
  
  
• Eating sugar causes blood sugar swings. Blood sugar increases immediately after consuming sugar, prompting the body to produce insulin. Excess insulin creates more sugar cravings.
  
  
• Eating sugar creates insulin insensitivity. More sugar is eaten, more insulin produced, etc. This stresses the pancreas and sets the stage for adult-onset diabetes.
  
  
• There is a connection between sugar consumption and high cholesterol. Patients with Syndrome X (high cholesterol, high LDL, low HDL and high triglycerides) often have the problem because of consumption of sugar and refined carbohydrates.
  
  
• Sugar consumption can make pain and inflammation worse.
  
  
• Sugar can cause or aggravate allergies, sinusitis, asthma, irritable bowel, Candidiasis, migraine headaches, fatigue, depression and even heart disease.

5. Avoid refined carbohydrates: The average American gets 50% of his or her calories from refined carbohydrates. Refined carbohydrates are grains that have had the fiber, vitamin E, B vitamins, bran and germ removed. In other words, the nutrients have been removed and you are left with the starch. They create all of the same health problems created by refined sugar.
Refined carbohydrates fill you up-but not with vitamins and minerals. This stresses your digestive system and your endocrine system. Eating refined carbohydrates uses up precious vitamins and minerals.
Often people eat refined carbohydrates because they are low in fat and mistakenly think that because they are "complex carbohydrates" that they are actually good for you.
Refined carbohydrates include white bread, white rice, and pasta that are not labeled whole grain. Read the labels on bread. Brown-colored bread labeled wheat bread isn't usually whole wheat. If the label says enriched, white flour on it you're not getting a whole grain. Use brown rice instead of white rice.
6. Avoid chemical additives: Avoid processed foods and chemicals. The average American consumes 10 pounds of chemical additives every year. This has had a devastating effect on our health. The FDA tests single additives, but no one has any idea what combinations of additives do to us. Stay away from packaged foods with chemical additives.
7. Eat slowly, chew your food thoroughly: Ideally, chew your food until it is liquid. You will be satisfied with less food and you will have better digestion. Your saliva has enzymes that facilitate digestion. Also, it is easier to digest small particles than large ones. Not chewing well stresses your digestive system and can lead to poor absorption of nutrients, digestive problems like gas and bloating and promote the growth of harmful bacteria in the digestive tract.
8. Never skip meals: Skipping meals stresses your adrenal glands. If you are trying to lose weight, not eating is a poor strategy because your metabolism will slow down to accommodate the reduction in calories. As a result you become fatigued and will ultimately gain weight.

By Dr. Richard A. DiCenso

8 ways to improve your wellbeing

This is an American originated article, but you get the drift.........

If you were told that there was an entity that quadrupled the amount of cardiovascular disease in men over 40, caused a skin disease in adolescents that never existed before, and caused a cancer in women that was previously unknown; you would be shocked and would want to know what the FDA was doing about it. This entity actually exists-it is the American Diet.

As diets contain more refined and processed foods, disease increases and we begin to see more obesity, diabetes, high blood pressure, heart disease and even cancer. Eating a nutrient deficient diet causes other problems like fatigue, allergies, depression, chronic pain, skin problems and many other problems that affect the quality of our lives.
But the simple truth is to avoid problems in the future as it is easier to stay well than to get well. You can help the process by paying attention to your diet. The goal of any dietary approach is to balance the body's chemistry.
Basic Diet
Invest some time and effort to improve your diet and reap the reward of good health and excellent energy. Following these eight tips is a great place to start!
1. Drink plenty of water each day: Water to keep your cells hydrated and protected, to eliminate waste and ensure the health of your mucus membranes. Adequate hydration will improve a number of health problems including sinusitis, constipation, inflammation, allergies, fatigue, joint pain, headaches and many other afflictions. Drink more water and less soda, coffee, tea or juice.
Your body cannot adequately eliminate waste products without enough water. If toxic chemicals or heavy metal poisoning is at the root of your health problems you will have a much easier time getting better when you are properly hydrated.
2. Eat plenty of vegetables: Plenty means that at least ½ to ¾ of the food you eat (by volume). Vegetables are very high in fiber, vitamin C, folic acid and minerals. They provide you with many health benefits, such as the following:

• Fiber in vegetables slows the absorption of fat and toxins. One of the best ways to lose weight is to eat plenty of fiber. Eating adequate fiber can help normalize cholesterol levels and blood pressure.
  
  
• Vegetables nourish normal flora, which in turn nourish the lining of the GI tract, produce vitamins and inhibit yeast and other undesirable organisms.
  
  
• Vegetables speed up bowel transit time, which reduces bowel toxicity and prevents irritation of the GI lining.
  
  
• Vegetables contain folic acid, which is necessary to produce serotonin (preventing depression and overeating), increases energy and helps reduce the chances for a heart attack.
  
  
• The minerals in vegetables help prevent osteoporosis. (Other nutrients besides calcium are important for healthy bone.) Minerals are also important enzyme co-factors, so most major functions of the body are dependent on minerals.
  
  
• Eating vegetables can reduce the instance of cancer and heart disease, increase your energy and mental clarity, reduce the problems caused by bowel and liver toxicity, and help reduce the symptoms of allergies, asthma, arthritis, skin problems, digestive problems, sinusitis, chronic pain and many other health problems.
  
  
• Eating vegetables helps to alkalize the diet.

Corn and potatoes don't count as vegetables. Fruit is also good for you; it is a good source of vitamin C and fiber. Eating vegetables is stressed here because when people are told to eat more fruits and vegetables, they tend to increase fruit intake but not vegetable intake.
3. Avoid deep fried food, Trans fats, partially hydrogenated oil and hydrogenated oil: As time passes, we keep finding more bad things about hydrogenated oil and fried foods. Hydrogenation is the food industry's way of turning liquid oils into solid fats. This gives packaged foods a longer shelf life than if they were made with natural oils. Hydrogenation produces trans fats, which have been linked to a number of health problems such as the following:

• Cancer: Women with higher levels of Trans fats in their cells are much more likely to develop breast cancer than women with low levels of Trans fats.
  
  
• Pain and inflammation become much worse for patients who consume hydrogenated oils. They chemically prevent the formation of natural anti-inflammatory substances that are normally produced by the body. If you suffer from chronic pain or have recently been injured, strictly avoid hydrogenated oil.
  
  
• Heart disease: High levels of Trans fats create platelet aggregation, which is the beginning of the plaque associated with coronary heart disease. Lately a lot has been written linking inflammation with heart disease.
  
  
• Trans fats are incorporated into the cells and make them less resistant to chemicals, bacteria and viruses. This could be a source of immune system problems.
  
  
• There may be a link between Trans fats and ADD, depression and fatigue. Brain and nerve tissue have a high content of fat. Some researchers believe that when Trans fats are incorporated into the nerve cells they affect function, creating problems like ADD and depression.

Muscle fatigue and skin problems are also linked to hydrogenated oils. Most chips and fried snacks contain hydrogenated oils. Hydrogenated oils are found in a lot of packaged foods like crackers, cereals and even bread. They are often found in margarine mayonnaise; and a lot of bottled salad dressings. Read labels.
Not all fats are bad for you. Permissible fats include raw nuts (not roasted), virgin or extra virgin olive oil and avocados.
4. Avoid refined sugar: The average American eats 150 pounds of refined sugar per year. Compare that to seven pounds per year consumed in England in 1750. Refined sugar increases insulin and adrenal hormone production and can cause the following health problems.

• Increased production of adrenal hormones causes the body to excrete essential minerals.
  
  
• Sugar consumption increases the body's need for vitamins B and C.
  
  
• Eating a lot of sugar aggravates many of the problems we associate with emotional stress.
  
  
• Sugar stresses the adrenal glands.
  
  
• Sugar feeds yeast and other one-celled organisms found in the bowel, causing them to multiply. These organisms produce toxins, irritate the lining of the GI tract and take the place of normal, more beneficial flora, thus removing the benefits of helpful bacteria.
  
  
• Eating sugar causes blood sugar swings. Blood sugar increases immediately after consuming sugar, prompting the body to produce insulin. Excess insulin creates more sugar cravings.
  
  
• Eating sugar creates insulin insensitivity. More sugar is eaten, more insulin produced, etc. This stresses the pancreas and sets the stage for adult-onset diabetes.
  
  
• There is a connection between sugar consumption and high cholesterol. Patients with Syndrome X (high cholesterol, high LDL, low HDL and high triglycerides) often have the problem because of consumption of sugar and refined carbohydrates.
  
  
• Sugar consumption can make pain and inflammation worse.
  
  
• Sugar can cause or aggravate allergies, sinusitis, asthma, irritable bowel, Candidiasis, migraine headaches, fatigue, depression and even heart disease.

5. Avoid refined carbohydrates: The average American gets 50% of his or her calories from refined carbohydrates. Refined carbohydrates are grains that have had the fiber, vitamin E, B vitamins, bran and germ removed. In other words, the nutrients have been removed and you are left with the starch. They create all of the same health problems created by refined sugar.
Refined carbohydrates fill you up-but not with vitamins and minerals. This stresses your digestive system and your endocrine system. Eating refined carbohydrates uses up precious vitamins and minerals.
Often people eat refined carbohydrates because they are low in fat and mistakenly think that because they are "complex carbohydrates" that they are actually good for you.
Refined carbohydrates include white bread, white rice, and pasta that are not labeled whole grain. Read the labels on bread. Brown-colored bread labeled wheat bread isn't usually whole wheat. If the label says enriched, white flour on it you're not getting a whole grain. Use brown rice instead of white rice.
6. Avoid chemical additives: Avoid processed foods and chemicals. The average American consumes 10 pounds of chemical additives every year. This has had a devastating effect on our health. The FDA tests single additives, but no one has any idea what combinations of additives do to us. Stay away from packaged foods with chemical additives.
7. Eat slowly, chew your food thoroughly: Ideally, chew your food until it is liquid. You will be satisfied with less food and you will have better digestion. Your saliva has enzymes that facilitate digestion. Also, it is easier to digest small particles than large ones. Not chewing well stresses your digestive system and can lead to poor absorption of nutrients, digestive problems like gas and bloating and promote the growth of harmful bacteria in the digestive tract.
8. Never skip meals: Skipping meals stresses your adrenal glands. If you are trying to lose weight, not eating is a poor strategy because your metabolism will slow down to accommodate the reduction in calories. As a result you become fatigued and will ultimately gain weight.

By Dr. Richard A. DiCenso

Why Can't I lose weight?

Why Can't I Lose Weight?

If you can't lose weight, there are specific reasons for this that you have more control over than you think.
You're not strength training. Often, people who can't lose weight don't do any strength training. The more lean, sleek muscle you have, the faster your resting metabolism, because muscle is the body's most metabolically active tissue.
You're not exercising in a way that forces the body to adapt. The adaptive response requires energy; it raises your body's energy needs. The body will then dig into stored fat for this energy.
If you've been strength training and the weight hasn't been coming off, it's because you're not doing much more than merely going through the motions.
There's the story of a heavy-set woman who was doing lat pull-downs with 20kg. A trainer waltzed over, knelt beside her, said "Hi" with a smile, then moved the machine's pin to the 35kg mark.
The woman's mouth fell open, but the trainer said, "You're going to do 35kg for your next set, and eight times."
"I can't do 35kg!"
"Oh yes you can. Trust me. You're going to complete eight reps."
The woman said her goal was to lose weight, but nothing was happening despite regular workouts. She began pulling down the bar, and it wasn't easy. She had to fight her way to the eighth rep, but she completed eight full repetitions.
The trainer said, "Now that's the way every set should feel. Apply this effort level to all of your sets for every exercise. You won't lose weight if you keep doing something your body is efficient at. You must do something that forces you to struggle. Struggling begets weight loss."
A month later the woman reported having dropped an entire dress size.
Moral of this true story: Exercises that require struggling will burn fat and cause weight loss, especially when coupled with sensible eating.
You eat mindlessly. Every little sample and nugget counts. One tablespoon of gravy is 100 calories. A "little bit here and there" adds up. Avoid eating due to cues not related to sustenance, such as watching TV.
You drink diet sodas. Artificial sweeteners often trigger hunger.
Too many processed foods. These trigger hunger, and too much white sugar and high fructose corn syrup will get stored as fat.
You skip breakfast. Breakfast, even if it's only a cup of yogurt, tends to tame later-day appetite. Skipping it can make you feel entitled to overeat later on.
You don't do cardio. It's amazing how many people, who don't do cardio, wonder why they can't lose weight. Taking care of two preschoolers or pulling weeds does not replace structured cardiovascular exercise.
You hold onto the treadmill.This has got to be one of the most weight-loss-sabotaging habits out there. The body has absolutely no reason to burn more fat in response to make-believe walking.
Instead, pump the arms and get winded to force your body to adapt. Remember, the body won't adapt to something that it's very efficient at doing (e.g., walking while holding onto something for support).
You don't do HIIT: highintensity interval training. This form of cardio blasts fat.
Inconsistent exercise habits.Weight loss won't go hard and deep if your workouts are not consistent. Even if you're doing everything right in the gym, consistency is still very important.
Poor sleeping habits. Research shows that under six hours of sleep and over nine are strongly linked to excess body fat.
Too much daytime napping.Excessive inertia means a slowed metabolism to accommodate it.
Before you blame your parents and grandparents for having "the wrong genes," review your lifestyle habits to find out what can be modified to promote fat loss. For more details on changes you can make to boost weight loss, call us today.
There you have it! Enjoy your week!

WHY YOU SHOULD JOIN FEMME POWER!!...TRUE:)

www.femmepower.com.au

info@femmepower.com.au

JUDGE FOR YOURSELF AND SEE WHAT FEMME POWER BOOTY CAMP OFFERS IN COMPARISON TO OTHER FITNESS OPTIONS….Femme Power, is fun, relaxed, and gets results because you want to come back….and the girls love it…..trueJ

Femme Power Boot Camp	VS.	Gyms, Fitness Centres, PTs:
Femme Power Booty Camp program combines cutting-edge nutrition, mindset and exercise to get you in shape in the safest and fastest possible time.	Programs	Very often, you get an incomplete approach that fails to address all the key areas for a complete fitness program which in the end hinders if not blocks any long-term results.
Femme Power Booty Camp programs provide you with easy-to-follow eating guides and nutritional advice to help you achieve your goals sensibly.	Other Boot camps	Rarely mentioned or very little support in this area. Without proper nutrition, you're likely to waste your effort away in exercise and not yield the maximum results you deserve.
Femme Power boot camps are fun, fast-paced, results-oriented and original. Your body is constantly adapting making fat loss easier.  And…. the supportive environment of your peers and constant encouragement from your trainer gives you energy and drive you didn't know existed!	Personal Training	Very often, it's very slow-paced and you have someone holding a clipboard who talks to you for 2-3 minutes between sets. As a result, you get the same workout week in week out setting you up for boredom and sub standard results.
Group training is far more cost effective than hiring a personal trainer, for similar results.	Rates	Personal training is expensive. You can spend thousands on a PT for no guaranteed results.
If you follow Femme Power’s training guidelines, we guarantee results. Simple as that, or you money back.	Results	A lot of trainers aren’t interested in YOUR results. By failing to address your mindset, nutrition and exercise, you’re being short changed.
Femme Power booty camps focus on fun while getting fit. Its one of the things that stands us out from the rest, and you can’t help but make great friends along the wayJ	Fun	Not much fun having the same old boring repetitive workout and having a trainer yelling and screaming, probably to satisfy their own ego!

Alcohol and fat loss

Alcohol And Fat Loss - What You Need To Know

Should you included alcohol in your diet or not?

Alcohol is something we all like to indulge in
from time to time - some more often than others.

So what's the real deal about alcohol and your progress? Is
this something that you can make room for in your diet or is
it something that you need to give the boot?

Alcohol And Calories

The first thing you need acknowledge is how many
calories are found in alcohol. Alcohol itself contains seven
calories per gram, whereas both proteins and carbs contain just
four each.

Fat comes in at the highest calorie value per gram at nine,
which places alcohol right in the middle.

But what's often worse is what the alcohol is mixed with.

If you're drinking your alcohol with high calorie or fat mixers
such as cream, sodas, or sugary mixers you could easily end up
with a drink that packs in well over 300 calories per serving.

If you take in three or four of these over the course of the
night, it's really going to add up.

Alcohol And Your Recovery

Finally, the last important thing to note about alcohol
consumption is the impact it will have on your recovery rates.

In addition to putting the breaks on all fat burning taking
place in the body, the second thing that alcohol is going to
put the breaks on is protein synthesis.

This means that no further lean muscle tissue will be built
up as long as that alcohol is in the body.

Again, you can imagine what this is going to do to your workout
goals.  So as you can see, if you want to be truly successful with your
fat loss and workout program, it's best if you can go without
alcohol for the time being.

One drink every now and then may not hurt all that much,
but if you're taking in any more than this, it will definitely
hinder your progress.
  
Personally I'd get in shape now and skip the heavy drinking
until the summer time so you can enjoy your new body and
not worry too much if you overindulge every now and then....
It makes sense;)

Any thoughts??

PS, Happy MOTHERS DAY to all the mums! 

Femme Power Lean Body Lifestyle Rules

Femme Power Lean Body Lifestyle Rules

1. Take a walk after every meal you eat. Walking helps with digestion and burns a couple calories.
2. Do one body strength training circuit a month…
3. Learn how to use kettlebells
4. Start doing Kettlebell Swings. Best fat loss exercise EVER.
5. Look for ways to destress and relax.
6. Get a massage at the very least…once a month. If possible…once a week would be great.
7. Do metabolic resistance training for fat loss.
8. Always switch up the way your do your Metabolic Resistance Training Workouts for optimal fat loss effect. Your body and life responds positively to change.
9. Avoid negativity at all costs.
10. Read an inspirational book.
11. Eat 6 meals a day. Your metabolism will be okay I promise and you’ll get leaner without feeling like you are dieting.
12. Live your life doing the things you want to do and not what others want or expect you to do.
13. Say “No” more often than saying “Yes”.
14. Give to charity on a regular basis and help out someone else less fortunate. You’ll feel so much better that you are making a difference in someone’s life.
15. Follow a solid fat loss nutrition plan for 6 days out of the week and use Saturdays as “Cheat days” where you can eat anything you want. 
16. Pay off all of your credit card debt.
17. The #1 Rule of getting in shape is…just get started. Even if it’s for 10 minutes. I promise you’ll workout longer than 10 minutes and feel good about it.
18. Get yourself around as many people who are achieving the goals you want to achieve. Their success and mindset will rub off on you. This is why we are so successful at getting women into incredible shape at Femme Power Booty Camp

19. Do one thing a day that scares you.
20.Drink at least two litres of water a day. It’s a small price to pay for a leaner body and enhanced fat loss.
21. The color of your pee is a direct result of how dehydrated your body is. The darker yellowish color means you are seriously dehydrated. The clearer it gets the more hydrated you are. Aim to get it as clear as water. Just don’t drink it
22. Get a coach who can get you to your goals faster.
23. Show appreciation and gratitude whenever possible.
24. Stop making excuses about your situation and start doing something about it.
25. Be honest about your situation to yourself. Don’t sugarcoat things. If you are embarrassed about your body and not happy with your situation get real with yourself. Follow these three steps: Stop complaining, Do something about it and take action.
26. Log your progress.
27. Buy a goal dress or a goal pair of jeans and and make it your mission to fit into them by a certain date.
28. Invest in your education as much as possible. Gain knowledge and use it. Knowledge is useless unless we put it into action.
29. Try other people’s fitness programs instead of being so rigid to just following yours. It will expand your experience and bring you closer to your goals.
30. Participate conversation as much as possible.
31. Live like like there is no tomorrow and enjoy it.
32. It’s called living a Lean Body Lifestyle and that means living your life in style. That means being in a body you are happy with, doing the things you love to do, wearing the clothes you want to wear and being who you want to be.
33. The only way to get results is by working out INTENSELY. Remember Intensity = Results.
34. Listen to music that pushes you to go that extra mile.
35. Do not be ashamed to want a better body and feel better about yourself regardless of what anyone says. You deserves to feel good in your own skin and anyone else that tries to deny a person that right probably feels so bad about themselves that they try to ruin it for other people.
36. If you are not following your nutrition plan closely then you need to do some extra activity to burn off the excess calories you take in.

37. Eat some carbs after your workout.

38. Stop counting calories and just go by these portion sizes: Carbs the size of your palm, meat the size of a deck of cards and unlimited vegetables.
39. Green, Rooibos or Oolong tea is a great substitute for coffee.
40. Mentally focus on the muscles you want to use for each workout. Example: When doing a plank make sure you are focusing on your midsection to hold yourself up. It will completely change the workout and stimulate the abs more than normal.
41. If you want to get into the BEST SHAPE EVER then you have to use a program that works!