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October 2010

4 Quick Ways To Lose Weight

4 Quick Ways To Lose Weight
By Janice Tham

How would you like to drop ten pounds?

Anyone can do it. You do need discipline and motivation to lose

But losing weight fast?

How much time have you got?

1 month? 7 days?

Before I begin, I would like to warn you that if you lose
weight fast, you are likely to regain back the weight you lost.

Do it wisely with a permanent change in your lifestyle to keep
that weight off. Go for inch loss first by toning your body.
Actual weight loss comes later. Muscle is heavier than fat but
muscle burns far more calories. I'll elaborate on this later.

Back to the fast ways to lose weight

Here are the most popular options.

1. Crash diets

Crash dieting can let you shed those pounds, at the expense of
your health. Once you eat normally, you will regain what you
lost and more. When you fast, or when you go on a crash diet,
you might lose weight rapidly at first, then your body adjusts,
trying to conserve calories just to survive.

Imagine the days of the cavemen. Sometimes, the hunter is
successful and returns with food for the familiy. Other times,
he returns empty-handed. Our bodies are adaptable. That is how
our ancestors survived. When food was plentiful, they ate to
their fill. Their bodies stored the food in the form of fat.
When food was scarce, they had little, at times nothing to eat,
the body could depend on the stores of fat for the necessary
energy for survival. Hence when food is available, the body
stores what it can for the bad time.

Back to modern day. The first crash diet might seem wildly
successful, with the pounds falling off rapidly. Then you reach
your target weight and stop dieting. You bloat up and the weight
piles on even more easily. Well, congratulations. You tricked
your body into going into starvation mode, slowing down your
metabolism. Now that you are finally, eating, your body is
storing what it can in case of a famine.

Now you diet again. That drastic diet you tried doesn't seem
effective. After cutting even more calories, you manage to shed
the offending pounds. Satisfied, you take a break from the diet
and all your hard work is wasted. The pounds return with a
vengeance. Looks like your body is becoming very adept at
holding on to the much needed energy stores in case of a famine.

You crash diet again. This time, your hair falls, the pounds
seem even harder to lose. You are depriving your body of the
nourishment it needs and that shows in your brittle hair, nails
and dull skin.

Basically, although crash diets seem effective at first, they
are a bad idea in the long run.

2. fasting to lose weight

People do fast for religious reasons. Muslims fast for an
entire month in a year, eating lightly only before sunrise and
after sunset. In between, for that fasting month, the devout
muslims would train their discipline by not eating or drinking

I've seen a Muslim friend slim down each year after that
fasting month, wearing dresses that show off her slimmer figure
after that. So how about fasting to lose weight?

Personally, I have not tried it. I have a problem with
gastritis and for me, skipping a meal can lead to a gastric
attack. Once you have gastric problems, they are pretty hard to
get rid of, so if you do want to fast, check with a doctor first
to see if you can do it safely in the first place.

My concern about fasting as a way to lose weight fast is the
same as my concern for crash diets. Would you end up slowing
your metabolic rate the way you might with on and off crash

3. Endurance sports

Did you notice how lean marathon runners are? How about those
who engage in endurance sports.

I actually did go for a day trip cycling to a beach with a
group of friends. 3 and a half hours cycling up and down hill
with hardly any breaks to get there. The next day, another 3 and
a half hours to get back. All of us lost some weight on that

A friend of mine had a dynamite figure even though she had 3
kids. She was training for a marathon and it showed in her
figure. Lean where it mattered. She showed off her figure in
gorgeous dresses and looked better than most women ten years
younger than she was.

I doubt if you can lose weight that fast, like in a week, by
picking up an endurance sport but over the weeks, training for a
marathon, or cycling as long as you can to explore your
surroundings, or for day trips would go a long way in losing

You would need to pick up speed first. Training for half an
hour a day, before you increase your time to an hour or longer
if necessary.

4. Strength training

Muscle burns far more calories flab. Basically, if you work out
and tone your body, you boost your metabolic rate. Yes, you burn
calories when you workout, but even after the workout, your body
would continue to burn more calories at rest than if you had
been lazing around all the time.

Incorporating strength training might not bring down the
numbers on the scale. Muscle weighs more than fat, so you might
even end up heavier.

Instead, you would see inch loss, which translates to a slimmer
figure. On a guy, bulking up is far more positive effect than
just reducing the fat.

4. Diet and exercise plan

The best way to lose weight and keep it off is to incorporate
both a healthy diet and a daily exercise plan you follow for the
rest of your life.

You will have to fit the daily exercise into your lifestyle.
Something that incorporates strength training to boost your
metabolism and tone your body with aerobic exercise to burn
calories all around. Maybe get a set of weights you can use for
strength training at home and an aerobics video for the aerobics
part of it. Or a pair of running shoes for a daily run. Then get
a diary specially to write down what you eat and drink each day,
totaling up your calorie count per day. Use that to monitor your
diet. Substitute unhealthy foods with healthier substitutes.
Grill food instead of frying it. Take fruits instead of sweets.
Drink water instead of sodas. You know the drill.

If you want to lost weight quickly, or rather, reduce inches
quickly, incorporate crunches and abdominal exercises before you
go for a daily run. Do strength training exercises to boost your
metabolic rate and aerobic exercises to burn calories more
rapidly. Eat a healthy diet focusing on more fruit and veggies,
less carbohydrates and enough protein to get you through the
day. Cut down on junk food and watch your drinks. A glass of
coke could contain 200 calories. Now how hard do you have to
work out to burn those calories. It is easier to keep them off
by not taking unnecessary calories than to burn them off.

Personally, I would vouch for Billy Blanks workouts for fast
inch loss. If you really follow that plan, in one week, you can
measure the difference in your waist with a tape measure. The
workouts are demanding but effective. They also have a decent
meal plan which if you follow strictly, can help you shed the
inches quickly. There are many other weight loss plans in the
market. The ones that focus both on exercise and a healthy meal
plan are your best bet.

About the Author: More about Billy Blanks Elite
The author wrote how to lose weight without dieting


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How To Choose The Perfect Workout Program

How To Choose The Perfect Workout Program
By Derek Cladek

Finding the right workout program is difficult. There are so
many options and not enough money to try them all. Since
different kinds of workouts appeal to different people, it is
important to establish how you want to workout, pinpoint your
workout style, and figure out which workouts are best suited to
your strengths. 

The first step in picking a workout program is deciding whether
your focus will be on strength training or cardio. Most workout
programs include some of both. Those with a lot weight to lose
might want to focus on cardio even if they plan on transitioning
to strength training later. Those who are looking to tone
generally gravitate towards strength training programs.  Once
you have decided between cardio and toning, the next step in
choosing the perfect workout program is to decide your workout

While there isn’t much room for style in strength training,
there are seemingly infinite possibilities when it comes to
cardio training.  Some people like to focus on technique in
their cardio because the more dancy workouts distract them from
achieving their goals. Workouts like Tae-Bo or Slim in 6 appeal
to these people. No frills workouts often provide great results,
but a lot of people have trouble sticking with these workout
programs due to boredom. This is where dance-based cardio comes
in. Workout programs such as Turbo Jam, Core Rhythms, Hip Hop
Abs, or Yoga Booty Ballet allow you to get funky with a workout
without compromising results. In these workouts, the music is
upbeat and meant to get you moving.  

There are not a lot of full workout programs that focus on
strength training to choose from. Beachbody offers Tony Horton’s
Power 90 and P90X.  Also there are several Pilates workouts
available that are beneficial for toning. Although Pilates is
best done with a specialized Pilates machine, it is possible to
get a good workout with a Pilates DVD and a mat. It is also
relatively easy to develop your own strength training with some
research and the addition of free weights, resistance bands, or
an exercise to your home gym. 

There are a lot of great cardio workout programs available.
Turbo Jam fuses dance with martial arts moves to create a funky
high-energy workout program. Similarly, Hip Hop Abs uses dance
to provide a great total body workout. Core Rhythms and Yoga
Booty Ballet also incorporate dance into the workout to obtain a
cardio effect. The technique-focused cardio workouts like Tae Bo
and Slim in 6 tone as well as burn fat. Technique is more
important in these workouts. 

There are a lot of options when choosing the perfect workout
program. Companies such as Beachbody offer a host of workouts
programs to suit the needs of those looking for a specific
workout style.  Whether looking for a strength training program
or a cardio program, it is important to do a lot of research
before choosing. Infomercials and websites can help you to
narrow down which workouts excite you. Narrowing down exactly
what works for you makes choosing the perfect workout program

About the Author: Some workout routines require the use of
large and bulky workout gear, but if you can workout at home
using your DVD player, you will save money and room. Working out
is what we specialize in and finding the perfect workout


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Fast Weight Loss Tips For Those Last Five Pounds

Fast Weight Loss Tips For Those Last Five Pounds
By Darlene Nicholson, PT, LWMC

Are you stuck at that last five pounds? It happens to us all. A
half a size away from those jeans you’ve tried on a dozen times
at the mall and still, they don’t quite zip. Be patient. You’ll
get there!! But if your weight loss efforts need a little kick
in the pants to help you over that hump, these fast weight loss
tips will help!

If you’ve been following a healthful plan to lose weight which
includes a slow steady weight loss, you’ll understand when I say
that these weight loss tips aren’t going to get you in those
jeans by this weekend. That’s okay! You won’t waste the 70 bucks
either because once you get into them, you’ll be able to wear
them for a long time.

Start by ramping up your work out. In the beginning of your
weight loss plan, you probably found you lost the first pounds
more quickly. That’s completely normal, but it can be
frustrating when your body adjusts to your new regime. The good
news is that because you’ve been working out, your body is quite
ready for a push. If you were doing two miles in thirty minutes,
push yourself a bit more to get another quarter mile in. If
speed isn’t your game, extend the time. What’s ten minutes more
a day? Raise the incline for five of those thirty minutes. These
weight loss tips will not only help you lose those last five
pounds, but they will put your body into peak condition.

Got fiber? Adding fiber to your diet could be one of the best
weight loss tips out there. Fiber has been shown to aid in
weight loss. Not only that, but research shows that it is
beneficial in lowering cholesterol and the incidence of cancers
such as colon cancer. The recommended daily allowance for fiber
is 25 grams. Most Americans do not reach this goal. If you’re
eating a diet that utilizes whole grains instead of refined
carbohydrates, your chances of getting that full 25 grams are
better. Also, fiber works best when it’s a good mix of insoluble
and soluble fiber. Insoluble fiber is the stuff you’ll find in
whole grains and roughage such as lettuce and celery. Soluble
fiber is found in fruits such as apples and pears. A bowl of
oatmeal contains both soluble and insoluble fiber. Kill two
birds with one stone, so to speak! Fiber supplements that you
can mix in with your coffee or tea in the morning are a great
way to sneak in another 3 grams or so. Just don’t rely on those
for all of your fiber or you’ll be missing out on some other
important nutrients. And go slowly! Work your way up to 25 grams
per day gradually. Too much fiber too fast will leave you
feeling a bit bloated and gassy.

We all have a weak spot for something. Sweet, salty, greasy or
whatever your poison may be, there are certain times that you
are more susceptible to temptation. A little treat now and then
is not what I’m talking about here. It’s okay to have a piece of
chocolate, maybe even beneficial. What’s not okay is to have a
box of chocolate in one evening. Nor a bag of potato chips.
Think about the last time you blew it. What was going on in your
life that day? Were you tired? Sad? Angry? Frustrated? Stressed
out? If you’re a woman, was it PMS? Recognize this and redirect
your emotion from food into something better. Now’s not the time
to allow yourself the piece of chocolate. Your willpower is down
and you’re likely to binge. Go for a walk. Call a friend.
Meditate for five minutes. Turn on the music and dance… anything
that will elevate your mood and help you through this rough spot
without binging. Weight loss tips like this will not only help
you achieve your goals, but they’ll help you deal with your
emotions in a much better way than using instant gratification.

If you think you’ve already followed all the weight loss tips
out there and are still having a tough time, re-examine your
food intake throughout the week. You might be surprised at what
you forget to calculate into your daily calories. A common
mistake is the big lunchtime salad. You may think you’re eating
far fewer calories than you actually are. Creamy dressings such
as honey mustard can add a whopping 300 calories to that
healthful salad. Add into that choosing breaded chicken over
grilled and you may as well have had the cheeseburger. Taco
salads can have tons of calories. Just because you sprinkled a
handful of corn over the sour cream, seasoned beef and tortilla
chips (that cover the iceberg lettuce on the bottom) doesn’t
mean you’ve eaten a low-calorie lunch. Oh! If only it were that
easy! Instead, go for the loaded veggie salad with a bit of
grilled chicken, maybe a sprinkling of grated cheese and use a
flavorful vinaigrette. Some vinaigrettes have as few as 40
calories per two tablespoons.

Following these weight loss tips will get you into those jeans
before you know it! Just remember to follow weight loss tips
that continue to promote healthy weight loss and not just fast
weight loss. Keep up the good work!

About the Author: From a sickly little girl to a healthy chef
to the stars, Darlene Nicholson transformed herself into The
"Kick in the Butt" Healthy Lifestyle Expert and creator of the
popular DVD "The Healthy Grocery Store Tour". Visit her website for free
information, articles and support.


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Getting the Most Exercise Out of Playing Basketball

Getting the Most Exercise Out of Playing Basketball
By Gerald Fitz

People that are looking to lose weight are always looking for a
good cardiovascular workout. Sports such as basketball combine
the joys of competition with the running needed to raise ones
heart rate. The best thing about basketball is even if you are
just playing a half court pick-up game or full court competitive
league games, when you are on the court you are working your
body. The problem is for a good cardiovascular workout you need
at least twenty minutes, and ideally forty minutes, of
continuous action. Anyone who plays a lot of pick-up games know
that it is difficult to constantly win and stay on the court
playing for that amount of time. To get the most out of your
workout while hooping it up, here are some helpful hints.

1 – Stretch before and after you play. Whenever you are doing
any type of cardiovascular exercise it is very important to
protect your muscles and ligaments by stretching. Just a simple
stretching routine before playing will improve your muscles and
ligaments performance, and it will also increase your endurance
and durability. Stretching after a workout like playing
basketball is also important. Long sustained stretches will
allow your muscles to build more muscle fibers. A basic post
workout stretching routine should include a stretch for both of
your side muscle groups, your back, your abs, your groin, and
then both legs. (Just remember
side-side-front-back-legs-legs-legs.) Those seven stretches
should cover the majority of you body’s muscles.

2 – Stay hydrated. Hydration is very important to keep your
body functioning correctly. Think of your body as a factory. If
a factory is lacking resources then it will begin to shut down
production in the plant. Your body is the same way, and water is
one of the most key resources your body uses. If you aren’t
hydrated then your body will start to conserve, usually leading
to painful cramping and muscle soreness. When you have a break,
be sure to drink some fluids.

3 – Keep moving when you’re not on the court playing. This
doesn’t mean you need to be running laps or doing jumping jacks,
but you can be doing simple thing just to keep your heart rate
elevated. Just dribbling the basketball, or shooting on an empty
basketball while you are waiting for the game to end is a simple
way to keep your heart rate up and get more out of your pick-up
game. Whatever you do just don’t sit around. Normally your
muscles will be fully recovered within a minute to four minutes
of inactivity. Sitting around any longer usually just leads to
stiffness, and that means less actual game time and less of a

4 – Keep moving when you are on the court. In pick-up games it
is common to just sit around and wait for the ball, and do
little movement without the ball. This is not only bad for your
workout, but it is just bad basketball. Games are more
productive and fun to play in when you are active on both sides
of the ball. Constantly moving will keep your heart rate up, and
it will increase the intensity of the game. As many people know,
you don’t like playing with certain people if they are lazy and
always demanding the ball. So don’t be one of those people.

5 – Think nutrition. After you are done with a pick-up game,
add some protein to your diet. Taking protein within thirty
minutes after a long cardiovascular workout such as basketball
will help your body to build lean muscle. Lean muscle acts as an
engine when you aren’t working out and continue to burn fat
calories, even when you are sleeping. Protein is almost never
converted into fat, and it also fills you so you are eating any
unhealthy items instead. Try to get a good whey protein
supplement, with isolated whey protein. This will give you the
most protein per serving and will cut out the fats and
carbohydrates that other protein supplements include in their
mixture. Whey protein is also far easier to digest than soy
based proteins. A little thought towards nutrition would go a
long ways.

Playing basketball is just fun to begin with, and if you follow
these simple tips you can gain all the advantages of a good
sustained cardiovascular workout.

About the Author: For more info on whey protein powder, visit


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5 Quick & Healthy Breakfast Ideas

5 Quick & Healthy Breakfast Ideas
By Patti Mays

Why do we even care about the subject of breakfast. Boring!
Well – because all that stuff we’ve been taught over the years
is right - breakfast really IS the most important meal of the
day. You’ve just spent six to eight hours sleeping and after
that amount of time, your body needs fuel to get going. Without
fuel neither your body nor your mind can possibly work
efficiently. But here’s the deal - - most of us are so used to
this “blah” feeling in the morning that we think a dull mind and
listless body are normal. NOT!

Most of my life I was that person who “does not do breakfast”
and felt that I got along just fine, thank you very much. I’d
wake up, drink 2-3 cups of coffee while getting ready for work,
drive a stressful commute to work and then jump into a hectic
work day.

But after starting my cooking tips & ideas business and really
learning about nutrition, I decided to give breakfast a try. For
ONE MONTH SOLID I made myself eat breakfast and man, oh man, the
difference was nothing short of amazing. I was incredibly more
alert, not at all grumpy, had tons of energy, and was way more
productive! Now I am hooked on breakfast!

So – here are some ideas for quick & easy yet healthy
breakfasts, most of which can be made in advance..

1. Oatmeal – One of the best things we can eat, especially for
breakfast. Oatmeal is a good hot meal with lots of filling fiber
to keep you from getting hungry later on in the morning. I make
a large pan of oatmeal and keep it in the ‘fridge. Then it’s
readily available and I just dip out what we need in the morning
and heat on the stove (put it on low – add a little milk or
water - and it’ll be ready after your shower). Also, put
together a container of add-ins like blueberries, strawberries
and bananas that can be tossed on top for a bit of antioxidant

2. Fruit smoothies – These are good any morning and especially
on hot days. You’ll have to blend the ingredients together in
the morning, but the prep work can be done at night. Cube your
fruit and put it into a container. In the morning put the fruit
in a blender, add milk, some protein powder (available just
about everywhere. We get ours at Costco). Toss in a cup of
yogurt, and blend on high speed. Takes very little time and if
you’re in a rush you can drink it in the car. This is very
filling and so good for you.

3. Egg salad sandwich – Try it! A great “make in advance”
breakfast that’s both nutritional and filling, especially if you
use whole wheat or multi-grain bread I make one each for my
husband and me the evening before and wrap in plastic. They’re
so easy to grab and eat in the morning, and if you drink a glass
of milk you’ve got a very easy, healthy breakfast that tastes
great. Tuna sandwiches work very well too, and we love those for
breakfast but some folks are a little persnickety about tuna in
the morning.

4. Yogurt mixed with granola and fruit – Yogurt alone is very
healthy but by itself it isn’t filling. Add some granola and a
few blueberries, strawberries, or mandarin oranges to the yogurt
and that solves the problem. Keep small bags of granola and
berries or fruit in the fridge next to the yogurt so you can
grab, mix, and run.

Try these ideas and eat breakfast regularly for awhile. You’ll
be amazed at how much better you feel, plus you won’t overeat at
lunch to compensate for your lack of food. I lost 13 pounds when
I started eating breakfast regularly! I guess mom was right. . .

About the Author: Patti Mays is an expert cook who’s all about
delicious, simple, foods. Her website features easy-to-make
recipes; helpful tools (most can be ordered on the site) great
ideas, and tips. She has a large following because of her
unpretentious style & humorous approach.


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P90x, Insanity, TurboFire - The Hybrid Workouts

P90x, Insanity, TurboFire - The Hybrid Workouts
By Steven Stratton

For many years P90x has been the gold standard in home workout
DVDs. It has held a tight grip on being the best and the most
popular workout out there on the market. But even after getting
done with P90x, there are people out there who still want more,
who still want more muscle confusion. Since there has not been
an in-workout lately that has come out to dethrone the P90x
workout, it might be time to join the workouts instead.

Here is what I mean...The Insanity workout is an incredible
workout, but it still does not have the diversity that p90x has
or the massive success. If you have done the P90x workout, then
you are probably looking for a bigger challenge. Here is how you
find that challenge, mix the Insanity workout with your P90x
workout. This is called a hybrid workout. The reason why these
workouts will work so well together is because P90x is more
muscle building, body resistance, and weight lifting, and the
Insanity workout is more cardio and interval training. The two
workouts will work hand in hand with each other, and both will
challenge your body to the point of failure.

I would not recommend mixing a a workout like TurboFire and
Insanity, because they are both focused around interval
training. But you can definitely mix TurboFire with P90x.

P90x has been said to have one flaw, not enough cardio. The way
you fix that is to run on your own, or get another in-home
workout routine and trade off days between your P90x and
Insanity workout. Many people have already grabbed hold of this
concept, and many people are finding huge success in it.

Obviously P90x is not your normal boring workout; it involves
innovative exercises and is super great at using muscle
confusion for continuous results. P90x is a muscle toning
workout, which can either help you burn fat, or build muscle.

Just like P90x, the Insanity workout is also unique and
effective. Insanity prides itself on interval training, and it
is not just any old interval training, but it is Max interval
training. Traditional interval training calls for short burst of
full energy, and longer rest periods. Well Insanity's interval
training calls for longer bursts of full energy and shorter rest

Turbo Fire is not your walk in the park type workout either. It
too prides itself on Interval training called HIIT (high
intensity interval training). Even though TurboFire and Insanity
both focus on interval training it is really up to a person’s
preference on which workout they should choose.

So if you are looking for a workout to get you in great shape,
then you will definitely want to get the P90x workout, but if
you want to get into the best shape of your life, then you will
want to get P90x and Insanity or TurboFire. You will see your
body change in incredible ways. The most popular hybrid is p90x
and insanity, but be ready to face the toughest workouts you
have ever done, neither one is easier than the other.

About the Author: Steven has
been a personal coach for over three years now, and has helped
many people with their P90x workout, and insanity wokrout.


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All Calories Are Not Created Equal

All Calories Are Not Created Equal
By Mark Hyman, M.D.

Eat less fat. Eat more fat. Carbs are bad. Carbs are good.

Nutrition advice changes so often, no wonder so many people are

But when it comes it calories, the advice to consume fewer of
them seems set in stone. After all, "a calorie is a


For years, we've been told that if we "eat less and exercise
more," we'll lose weight. That recommendation is based on the
belief that we need burn more calories than we take in. But this
doesn't tell the whole story.

As it turns out, it isn't the amount of calories you consume
that really affects your weight and your health. It's the type
of calorie.

It's true-the calories you eat are actually absorbed at
different rates. And the different amounts of fiber,
carbohydrates, protein, fat, and nutrients in these calories can
have very different effects on your metabolism. There's no
difference between a thousand calories of kidney beans and a
thousand calories of a low-fat muffin-until they're metabolized.

As you can see, food isn't just a source of energy-it's a
source of operating instructions for your body. 

Calories 101

So what is a calorie anyway? Simply put, a calorie is just a
unit of energy. When we eat food, chemical processes that make
up our metabolism break this food down and turn it into energy.
Burning this energy lets us do what we need and want to do-from
breathing to running a marathon.

It's like your car: You have to put fuel in it to make it run.
For people, food is our fuel. Calories are what help us "run."

The Dieting Myth

Just like high quality fuel is better for your car than the
cheap stuff, some calories are better for our metabolism than
others. That idea flies in the face of conventional diet wisdom,
but it's true-and science backs it up.

For example, recent studies show that high-carb diets can boost
insulin and blood sugar levels. The result? Weight gain (not to
mention high cholesterol and triglycerides). On the other hand,
people who eat a healthy low-carb diet that's rich in
vegetables, whole grains, beans, and lean animal protein-but
consume more calories than low-fat dieters-actually lose more

As you can see, the kinds of calories you consume can have a
big impact on weight gain, because different foods are
metabolized in different ways. Food "talks" to your genes,
giving your metabolism specific instructions-whether to lose
weight or gain weight, speed up or slow down the aging process,
increase or decrease your cholesterol level, and produce
molecules that increase or decrease your appetite. 

No wonder you can feel like you're doing everything right and
still not lose weight!

The Whole Truth

If you want to lose weight and be healthy, you have to send
your body the right messages. That means living in harmony with
your genes.

This means different things for different people. Depending on
our genes, some of us may need more carbs, protein, or fat than

But there's one basic principle that works of everyone: Base
your diet on whole, unprocessed foods. Foods that are in their
natural state talk to your genes the most effectively-and were
designed by nature to keep you at a healthy weight.

About the Author: Mark Hyman, M.D. is a NY Times bestselling
author, lecturer, and practicing physician. Discover how you can
program your body to automatically lose weight and regain health
by grabbing an exclusive sneak preview of UltraMetabolism here –


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Cruciferous Vegetables, Cancer Beater – a Real Cancer Prevention Diet

Cruciferous Vegetables, Cancer Beater – a Real Cancer Prevention
By Kirsten Whittaker

If you smoke, or ever have, and you eat lots of broccoli (or
other cruciferous veggies such as cabbage, cauliflower, kale,
turnip greens, mustard greens or collard greens), you might be
doing yourself a great favor in terms of lung cancer. This
according to research just presented at the American Association
of Cancer Research meeting held last week in Washington D.C. by
a team from Roswell Park Cancer Institute of Buffalo, NY when
they concluded cruciferous vegetables can helpful as part of a
cancer prevention diet.

Li Tang, Ph.D., a post-doctoral fellow at Roswell Park Cancer
Institute and colleagues conducted a hospital-based,
case-controlled study of lung cancer cases matched with smoking
status controls.

The study wasn't focused on broccoli alone, but allowed for
eating all the commonly consumed cruciferous vegetables - in
either their raw or cooked forms. The study found that among
smokers - and especially former smokers - higher intake of
cruciferous vegetables was associated with a lower risk of lung
cancer. Smokers who ate raw veggies saw the most benefit.

Researchers divided their findings into four subtypes of lung
cancer. The strongest risk reduction was seen among subjects
with squamous or small-cell carcinoma, the two types most
strongly associated with heavy smoking.

"Broccoli is not a therapeutic drug, but for smokers who
believe they cannot quit nor do anything about their risk, this
is something positive," Tang said. "People who quit smoking will
definitely benefit more from intake of cruciferous vegetables."

The percentage of Americans who smoke has fallen below 20% for
the first time since the mid 1960s. If you smoke and you're
concerned about lung cancer risk, first and foremost, you need
to stop. Get help quitting from support groups, nicotine
replacement therapy, hypnosis or the variety of medications now
available. If you have the will (or even if you're not sure you
do) getting cigarettes out of your life for good can save you
not only money, but help you take solid, real-world steps to
improve your health, today and over the long haul as well.

When you do quit, your lung capacity goes up and your bronchial
tubes relax which makes breathing easier. Not only this, the
poisonous carbon monoxide in your blood goes down so that your
blood can carry more oxygen. Of course your sense of smell, the
discoloration of your teeth, fingers and clothing will also
improve noticeably. Best of all, the second hand smoke you're
sending into the environment will be eliminated - a healthy gift
to everyone around you.

If you're trying to quit, or can't quite get there yet... eat
as many of the cruciferous veggies as you enjoy from the list
above, especially in their raw state as heating damages an
important enzyme thought to activate the cancer fighting

Earlier work released in February 2008 backed up these findings
with results showing that compounds called isothiocyanates from
these veggies could have cancer fighting properties. The
research was on bladder cancer and supported animal studies that
suggest broccoli and the other cruciferous vegetables have some
cancer protecting abilities. Another study, out in July 2008,
suggested a link between men who ate broccoli four times a week
and a protective effect against prostate cancer.

So the real story here is that we should all try to increase
our consumption of cruciferous vegetables whether we smoke or
not as part of a cancer prevention diet.

About the Author: Next just head on over to the Daily Health
Bulletin for more health tips including information on following
a cancer prevention diet and get 5 free revealing health reports


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The Best Way to Burn 25 Pounds Fast

The Best Way to Burn 25 Pounds Fast
By Todd Scott

You'll find three primary components which can't be overlooked
when planning to shed pounds extremely very quickly. The first
is diet. This is the most difficult things to adhere to simply
because we are often forced to adhere to an extremely strict
diet plan. And for many individuals, we’re familiar with
ingesting what ever we wish whenever we desire. The Key to
dropping 8 lbs fast in relation to going on a diet is limiting
the carbohydrates to mostly fibrous meals for most of our dishes
along with ingesting at least a modest portion of healthy
proteins 4 to 6 times each day. As soon as you’ve got this part
mastered, the rest is simple sailing.

The 2nd aspect is weight resistance training. The first thing
we must fully grasp is the fact that exercising is essential to
retaining lean muscle during a calorie limited diet, and
retaining lean muscle is totally necessary to weight loss. The
more muscle we've got, the more body fat we burn off. The less
lean muscle we have, the less excess fat we melt away. So during
a calorie limited diet, dropping just 1 half a pound of muscle
could make or break our fat loss results.

For weight training to get rid of excess fat fast while keeping
toned muscle tissue, it’s ideally suited to only employ compound
routines in a circuit training format using either super-sets,
triple sets, or giant sets. If you’re not really acquainted with
what a compound workout is it is essentially any exercise that
forces a muscle group to contract across more than a single
joint. For example, the deadlift is a excellent compound
exercise simply because muscle groups contract across 3 major
joints: The ankles (for stability, the knees, and the hips.)

If you’re not familiar with super-sets, triple sets, or giant
sets, then this is a combination of exercises performed back to
back without rest.

Super-Set is performed with 2 exercises back to back, followed
by rest.

Triple Set is performed with 3 exercises back to back, followed
by rest.

Giant set is performed with 4-9 exercises back to back,
followed by rest

The last factor in a system to lose unwanted fat swiftly is
adequate cardiovascular exercise. There's 2 main kinds, and
ideally I like to vary the 2. The first kind of cardiovascular
exercise is slow go aerobic exercise. This is where you get on a
fitness treadmill machine, on a stationary bicycle, or on an
elliptical exercise machine and workout with a particular
heartrate for 20 minutes to 60 minutes at a time. The Second
kind of cardio is high intensity interval training workouts.
This is understood to be quick bursts of exercise then a short
rest period and then replicate the cycle for a particular number
of times. The optimal cardio strategy is to alternate High
Intensity Interval training with Slow and steady Cardio exercise
every other workout. With these 3 main components executed
correctly, then 13 pounds of body fat should really be very easy
to overcome in a short time period. Just remember, Diet, Weight
Training, and Cardio is paramount. An ideal split would be
Strength training 3 days per week, and Cardio training 3-5 days
weekly for optimal success.

About the Author: More advanced fat loss strategies guaranteed
to tighten your belly fast are revealed at Homepage. You can also sign up for
the No B.S. Fat Loss Report at


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5 Step Diet To Lower Cholesterol!

5 Step Diet To Lower Cholesterol!

By B.J. Gordey

If you’re worried about lowering your cholesterol level you’re not alone. Changing your diet to lower cholesterol is usually the first step in cholesterol maintenance, before medicines are added. People who have high cholesterol may be able to lower their cholesterol levels with these simple lifestyle changes:

Step 5) The School of Medicine at Stanford University did a study consisting of 377 men and post-menopausal women, with high cholesterol. First they put them on a low-fat diet, and then had half of them to do aerobic exercise, and the other half did no form of exercise at all.

After one year, the exercising group had significantly reduced their cholesterol levels – while the sedentary group showed no such reduction in their cholesterol. So the 5th step is to add aerobic exercise to your lifestyle.

Step 4) Did you know that the average person makes about 75% of their blood cholesterol in their own liver, while only about 25% is absorbed from food. So you should be able to further reduce your cholesterol with dietary changes.

A low-fat diet with no trans-fats will lower your cholesterol anywhere from 8% to 20%. There are several very good low-fat diets – the Dash Diet, Mediterranean Diet, the South Beach Diet, Ultra metabolism Diet, and Weight Watchers Diet are all great diets to reduce your fat and trans-fat intake. All of these diets have either online programs or manuals and books to provide step-by-step instructions and menu plans. So your 4th step is to add a reduced fat diet.

Step 3) One of the reasons your body produces Cholesterol is a self preservation tactic. Your arteries develop cracks and stress fractures as a natural occurrence. Your body must patch these cracks and fractures or you will bleed to death.

The substance of choice for your body to use is Collagen. However, if the raw ingredients needed aren’t present in sufficient quantities to produce this miraculous elixir, cholesterol can also be used instead.

So to keep your collagen production at its peak, rather than giving your liver a reason to produce additional cholesterol, give your body plenty of vitamin C (ascorbic acid). Your 3rd step is to add vitamin C (ascorbic acid) to your diet.

Step 2) 60 recent heart bypass surgery patients were divided into groups. The first group had no dietary restrictions, while the second and third group had one white or one red grapefruit each day.

The second and third group had significantly lowered cholesterol levels while the no grapefruit group showed no reduction. But the red grapefruit group also had a reduction in their triglycerides. So step 2 is "Eat Red Grapefruit", which will incidentally help with step 3 as well.

Step 1) A study of 14,600 men and women ages 45 to 75, recently showed the participants' total cholesterol declined as their number of meals per day increased. Those who ate five or six times a day had the lowest total cholesterol, on average approximately 5% lower, while the highest measurements were found among those who ate only one or two meals a day. So your number 1 step, and incidentally the easiest, is to eat five or six small meals a day, rather than one or two large ones.

If you find a diet to lower cholesterol and follow these 5 steps, you should have your cholesterol to healthy levels as quickly as possible.

About the Author: B.J. Gordey is the owner of Are you looking for a diet to lower cholesterol and ways to add a low cholesterol diet to your lifestyle. You can learn a lot more about how a diet that works can help you at


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