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February 2014

The Health Benefits Of Flavonoids As Anti-oxidants

The Health Benefits Of Flavonoids As Anti-oxidants

Submitted by: Steve P Smith

Flavonoids are highly beneficial anti-oxidant compounds found in many fruits and vegetables, as well as tea, red wine and even beer, and it’s now well established that a plentiful intake of anti-oxidants through foods, drinks and supplements is vital for optimal human health.

Anti-oxidants operate to neutralise the activity of so-called “free radicals”; compounds produced in the body as by-products of normal biochemical reactions, but which may nevertheless be highly damaging as they produce oxidative reactions damaging to cell structures. Ultimately this damage may contribute to the development of degenerative diseases characteristic of ageing, including cardiovascular disease, Parkinson’s Alzheimer’s and even some cancers.

The best known anti-oxidant nutrients are vitamins C and E, although these can only function properly when supported by adequate supplies of a wide variety of micro-nutrients, which include many of the flavonoids found in common fruits and vegetables. These compounds may therefore be regarded as important elements in the body’s anti-oxidant defences, but many of the more than 4,000 flavonoids identified have also been hailed for their beneficial effects on the immune system and anti-inflammatory properties.

From the point of view of incorporating flavonoids into a daily health regime, the good thing is the ease with which this can be achieved. Flavonoids are very widely found in fruits, vegetables, and even drinks normally regarded, for other reasons, as unhealthy. So even a diet ordinarily well provided with common fruits and vegetables may provide anything up to 800mg of various flavonoids.

Authoritative research has indicated that this level of flavonoid consumption may help protect against coronary heart disease and hardening of the arteries (atherosclerosis), an important precursor of both heart disease and stroke. These remain two of the major causes of premature mortality and disability in the Western world, and to this extent the UK government and health advisors’ frequent advice to consume five servings of fruit and vegetables each day is well founded.

The most potent of all the anti-oxidant flavonoids is believed to be a compound called quercetin, which is widely found in common or garden vegetables. The consumption of fruits with their skins on, such as apples, pears, grapes, bilberries, tomatoes etc will also provide a good supply. But perhaps the richest source is onions, a foodstuff also known since ancient times as a powerful anti-bacterial, anti-viral and anti-inflammatory agent.

There’s no doubt that a diet including plentiful supplies of fresh fruit and vegetables can only be beneficial to health. But the anti-oxidant properties of the flavonoids found in many common, even supposedly unhealthy, beverages should not be neglected.

For example, the anti-oxidant properties of the catechin polyphenols found in black and green tea and red wine are now well known and attested. But, as remarkable as it may sound, there is now evidence that even beer may contain unique anti-oxidants equal in potency to vitamin E. The flavonoid compounds, xanthohumol and isoxanthumol appear to be found only in beer and the hops that flavour it and although they have not been studied directly, there is speculation that they may be responsible for the remarkable and counter-intuitive finding that lager type beers may be more effective as anti-oxidants than red wine, grape juice or even green tea. Obviously there are other reasons, not least its high calorific value, why you wouldn’t want to depend on a high consumption of lager for your anti-oxidants, but in moderation it may indeed be beneficial.

In fact studies suggest that these particular flavonoid anti-oxidants may have a particular role in combatting the oxidation of low density lipids (LDLs), the so–called “bad cholesterol”, which is a known risk factor for the development of atherosclerosis and cardiovascular disease. The other main fat-soluble anti-oxidant which fights this process is vitamin E, and although there is evidence that the anti-oxidant potential of xanthohumol and isoxanthumol may be comparable with that of the vitamin, it is also clear that each of the three compounds functions best in the presence of each of the others.

Whilst orthodox medicine concedes, in fact insists, that further research is necessary, the implications of these findings are exciting; suggesting that there may be many more as yet undiscovered benefits of flavonoids. As always, however, the holistic functioning of the body means that maximum benefits will only be obtained by the consumption of the widest possible variety of all these compounds. As flavonoids are not yet widely available as supplements, this consumption is best achieved through the foodstuffs and beverages which combine them as nature intended. Such a flavonoid rich diet can only be of benefit to the action of the better known anti-oxidants, such as vitamins E and C, which are more readily obtainable in supplement form.

About the Author: Steve Smith is a freelance copywriter specializing in direct marketing and with a particular interest in health products. Find out more at

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Increase Your Level Of Physical Fitness And Gain Extra Confidence While Having Fun.

Increase Your Level Of Physical Fitness And Gain Extra Confidence While Having Fun.

Submitted by: Yoshi Kundagawa

Have you ever thought about increasing your fitness through martial arts? More and more people are becoming health conscious and trying to get fit by going to the gym, joining walking or jogging groups and joining other groups offering a health and fitness regime, but it does not take long before the boredom sets in and going to classes become a chore.

Martial arts have much to offer. Physically, the training involved has the benefits of strengthening and toning muscles, improving suppleness and agility, increases circulation and greatly improves coordination. Many people are now using martial arts as an alternative weight loss program with amazing results. On a more spiritual level, due to the mental discipline of martial arts, students become more self confident, can think clearer and make more rational decisions and gain relief from the potentially harmful effects of stress such as tension and anxiety.

Of course, martial arts are also practiced by an increasing number of people for the self-defense aspect, as the techniques used in martial arts, both physical and mental are an effective means of self-defense, armed and unarmed. Depending on what style you decide on learning, the intricate techniques can vary, some styles use a completely weaponless technique, others emphasis striking and/or kicking, using hands, feet, shins and knees for blocking and striking. Other styles use grappling but in all styles, the basics are virtually the same and offer a complete work out of mind and body.

Styles like Jiu-Jitsu and Kickboxing will keep you on the move, increase fitness levels quickly and take you excitement level to a new high while still providing the discipline necessary for gaining self control, many other styles offer slower yet similar techniques and mind control. Styles such as Tai Chi, although no longer practiced as a contact style, offers slow precise movements which improve circulation, add muscle tone, increase suppleness and in a wonderful style for relaxation, clearing the mind and general well being. This form is becoming increasing popular and can be practiced by people of all ages and abilities and is particularly beneficial to the elderly or those needing rehabilitation.

Increasing your fitness through martial arts will not only make you feel better, improve the many functions of mind and body but it will add fun and excitement to your training regime making going to classes something to look forward to rather than being a chore that you drag yourself to and eventually lose all interest in and give up. In addition to get fit and healthy you will also be learning the valuable art of self-defense.

About the Author: Yoshi I Kundagawa is a freelance journalist. He covers the mixed martial arts industry. For a free report on Fitness through Martial Arts visit his blog.

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Nutrition For Athletes Without Isolated Chemicals Or Steroids

Nutrition For Athletes Without Isolated Chemicals Or Steroids

Submitted by: Cliff Smith

Some old school strength trainers may disagree, but there are plenty of examples to back up the claim that all natural foods provide the best nutrition for athletes. You don't need steroids or animal based protein drinks to build muscle up, have more endurance and faster recovery times. You just need to take a good look at some of the innovative all natural food and health drink concentrates that are now available along with other ways to get nutrients from nature.

First, we have a quick multiple-choice test for you. Which of these animals is a vegetarian?

A) Gorilla
B) Elephant
C) Cow
D) All of the above

If you answered 'D', all of the above, you are right! These are three of the largest animals on Earth and two of them are among the strongest animals on Earth. So, as you can see, there is no need to consume pre-packaged, artificially enhanced vitamin drinks or specially processed diet foods to build muscle up. Just as gorillas and elephants do not require massive amounts of animal protein or isolated vitamins to gain strength, neither do humans. All natural nutrition for athletes is available now that can help any sports professional or amateur gain an edge over the competition.

Fortunately, thanks to modern technology, it is easier than ever to get more of those whole food nutrients in the form of all natural, low carb, high fiber foods and health drink concentrates. Because of the concentration levels of some of the more carefully manufactured health products, you can consume more nutrients in smaller amounts of food, maintaining a lower calorie intake.

Why does the body understand whole food vitamins better than isolated vitamins? When vitamins are not attached to a specific whole food source they may break down before cells can absorb the nutrients. For example, wheat germ oil, flaxseed meal, and rice bran stabilize the fat-soluble vitamins. Without these food oils as a base, the vitamins tend to break down before they can be used. Of course, eating flaxseed, wheat germ and rice bran is not so enjoyable, but you can get their benefits in whole food vitamins and health drink concentrates that are more carefully manufactured to provide serious nutrition for athletes. Wheat germ, by the way, is an abundant source of the entire vitamin E complex. Flaxseed is an outstanding source of omega-3 essential fatty acids, and rice bran contains a wide range of vitamins, minerals, enzymes and amino acids, including over 70 antioxidants. By the way, did you know that the amount of vitamins you need for a full year would fit into a thimble? Just be sure to purchase vitamins that are from whole foods, not isolated.

For further confirmation of the power of all natural foods and health drinks look no further than some of the 2008 Olympic hopefuls and professional athletes who are searching for something, besides steroids, to gain an edge. The answer, many of them are finding, is in the simple power of natural nutrition for athletes. I know of one herbal supplement that has been certified anti-doping and can provide powerful nutrition for the heart. It is made with as many as 40 pounds of herbal product for each pound of formula squeezed into capsules. One of these capsules can provide more nutrition for an athlete than a whole plate full of carrots. The formula referred to is all natural and is made from food grade herbs, not medicinal herbs, so it is as safe as eating broccoli. Also, since it is designed to be food for the heart, this herbal supplement helps the body pump blood more efficiently to all parts of the body. That is why it is recommended as a natural supplement to increase sexual desire. That is also why this one supplement helps increase bone strength. The better your blood flow, the better chance your body has to produce healthier bone marrow.

To give yourself an athletic boost, search the Internet for all natural health drinks, an herbal supplement called Veros, and all natural low carb high fiber foods. You will give your body the tools it needs to achieve visible results that you can see and feel.

About the Author: Discover the all natural low carb high fiber foods and health drinks mentioned in this article at Cliff Smith offers free nutrition facts, audio and video downloads to learn more about nutrition for athletes.

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Multivitamins For Runners

Multivitamins For Runners

Submitted by: Cynthia Wang

Marathons are gaining much attention today with more and more individuals hitting the tracks either to reduce weight or just to improve stamina. For those who want to maintain endurance, energy and overall health here are the list of supplements that runners like you would need.


Vitamins are the first most important nutrients if you want to keep your muscles in excellent condition. Each kind of vitamin functions to improve energy, cleanses the system and to keep your body strong. Vitamin A for instance promotes maintenance and repair of bones, which is important if you want to keep them to be strong enough to run.

Since running puts significant stress on the muscles on your feet, vitamin C can be most beneficial in this area. It helps to neutralize free radicals that are produced by the body from running.

With the tissue repairing capabilities of Vitamin C, it also helps to heal any tears or ruptures that may occur to the Achilles tendon, because it is most vulnerable to these kind of injuries when running.
If you want to improve your speed, balance and muscle strength and reaction time, you would also need a good dose of Vitamin D.


Calcium is one mineral that definitely provides benefits for runners like you. It prevents osteoporosis (demineralization of the bone) and stress fractures by keeping your bones healthy and strong.
Iron is also another mineral that improves your energy level by delivering oxygen to the cells. This process prevents the feeling of weakness or fatigue making you more energized to run.

Most minerals are also electrolytes, such as sodium and potassium. These help your body to function more effectively and energetically. You release a lot of these in your sweat when running or when doing any active sports. That is why you need to ensure that you have adequate amounts of these electrolytes in your system to maintain optimum performance.


Vitamins C and E which are also potent antioxidants helps cleanse your cells thus keeping them healthy and in better shape for more strenuous activities. In addition to this, your body also release harmful oxidants as a result of exercise, and what antioxidants do is to help flush out these harmful toxins.

If they are kept in your body for too long this oxidative stress can weaken your immune system and ultimately your performance.
Strenuous activities are also known to deplete antioxidants in the body that is why you also need to replenish them.

Fatty Acids

If you want to have easier and greater mobility on your joints, fatty acids help lubricate and protect these areas to make them move and function with more ease. It prevents stiffness or injury and reduces the chances of inflammation.


Running is an activity that exercises and heavily relies on the health and condition of your cardiovascular system. Omega-3s help keep your heart healthy to function optimally. A good daily dose of these nutrients will help your heart to endure long running distances and other strenuous activities.


Proteins are important for tissue repair and energy. Good sources are meat and legumes, and you can also maintain healthy amounts in your system from a complete multivitamin supplement.
A complete multivitamin supplement will certainly improve a runner’s performance. If you want to endure a 21K marathon with ease and maybe even a medal, give yourself that daily dose and make sure to choose a good brand!

About the Author: Cynthia Wang Tan is a nurse journalist who advice readers like you who seek good and effective health tips and advice. To help you function with efficiency and better performance, a healthy lifestyle coupled with a reputable multivitamin supplement will help you go a long way! Visit her website today,

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Walking While Texting Keeps Pedestrians Off Balance

Young Chinese Woman Texting on Her Smart Phone
Young Chinese...

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Texting while walking isn't only hazardous to your health, it causes you to make awkward nonsensical movements, too. According to a report published in PLoS ONE, distractions caused by texting and walking put texters and their fellow pedestrians at risk of injury. The results of this first of its kind study ought to give people pause before picking up their cell phone when they have other things going on at the same time.
University of Queensland researcher Siobhan M. Schabrun and other interested scientists investigated the safety issues surrounding texting while walking. So they selected twenty-six healthy young adult males for an experiment wherein they used sophisticated mathematics to measure and monitor the participants' movements.
The participants were instructed to walk in a straight line for approximately eight and a half miles while doing one of three activities:
  • walk without using a cell phone
  • walk while reading text on a cell phone
  • walk while typing text on a cell phone
Each of the participants were told to walk at a comfortable pace while the researchers monitored their movements. And what they observed doesn't bode well for walking texters.
Texting And Walking Don't Mix
It turns out that texting turned out to be a major distraction to the participants. Schabrun noted that people slowed down while using their cell phones. The mere act of reading messages caused men to walk slower than they would have if they weren't using their phones, and texting while walking slowed them down even more.
Basically people weren't very good at texting and walking simultaneously. "Dual-tasking competes for cognitive resources and can lead to prioritisation of one task." the researchers said.
The fact that the men in the study had so much trouble keeping themselves on balance i.e. walking in a straight line while devoting so much attention to their cell phones is an "in your face" to those who trumpet multi-tasking.
The participants weren't strangers to accidents while using their mobile phones. In fact Schabrun et al said that 35% of them previously had accidents while texting on their cell phones.
Moreover, the participants' gaits changed while they walked. Schrabrun and her colleagues said that: "The increased demand associated with manipulating a mobile phone may cause young healthy adults to prioritise movement of the head relative to the trunk at the expense of gait stability." adding that "Changes in gait associated with mobile phone use may undermine functional walking and impact on safety in common pedestrian environments."
In other words, when the participants were texting on their mobile phones, they moved awkwardly and had limited range of motion, which could increase the odds of a collision as well as potential injury to themselves or others.
You have to ask yourself if it's all really worth it.
If nothing else, the Australian study demonstrates that reading and texting on your cell phone will distract you from your surroundings, and make it much easier for you to walk into busy traffic, trip over something or bump into another pedestrian.
Perhaps it would be better to wait until you can find a place to stand still before you read or text messages on your cell phone. It could save you from a lot of embarrassing stumbles and make things safer for your fellow walkers, too.
Always be watchful because we don't know when the Master of the house will return. 
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Article Reference
Schabrun SM, van den Hoorn W, Moorcroft A, Greenland C, Hodges PW (2014) Texting and Walking: Strategies for Postural Control and Implications for Safety. PLoS ONE 9(1): e84312. doi:10.1371/journal.pone.0084312
"Walking While Texting Keeps Pedestrians Off Balance" copyright © 2014 Living Fit, Healthy and Happy(SM). All Rights Reserved.


Stop Stressing - Stressors and Themes

Stop Stressing - Stressors and Themes

Submitted by: Larry Tobin

We've talked about stress and the elements that bring it into our lives, or stressors. Identifying our stressors can be a powerful first step, for obvious reasons — if we know what's giving us grief, we can take steps to put it out of our way, resolve it or come to terms with it. Even in the cases where we can't totally remove a stressor, such as a confrontational coworker, we can find ways to moderate its influence. In the case of such a coworker, for instance, we might find time to talk things out with them and ask them to ease up, or identify something that's bothering them and help reduce it in hopes that they become more amenable.

One of the most important ways to identify stressors and their role is to figure out their theme. A theme is a sort of thread that ties seemingly different elements into the same whole. What seems like many problems is actually just one related, overall problem. Once we know our major stress themes, we can begin taking more appropriate big-picture steps along with smaller ones.

Getting Started

If you've been keeping up with your stress log, there's good news: You've already started identifying your stressors!

Remember that we asked you to note down everything, no matter how trivial, that was causing you stress. Record keeping is an important step, because it allows you to see the picture both in terms of raw information and in terms of time elapsed. Now that you have a week or more of information in your log, it's time to start arranging it by theme. The following themes are in no particular order of importance, as each has an impact on you.

Theme 1 — Time

For this theme, look at the various stressors and see what the times involved with them are. Which ones persisted over the whole week, day after day? Which ones popped up at random but didn't last very long?

Long-term stressors are those that don't change: good examples include a major project at work that requires a good deal of your attention and trouble with your car or money issues that make it hard to get important things done. Short-term stressors are those that arise and are dealt with, but still interrupt things even if they're only around for a day or two.

Theme 2 — People

It's a fact that most of the stress in our lives comes from other people. From the person who can't seem to get things done and comes to you for help to the driver who cut you off and nearly caused a wreck to get through a red light, people introduce a random element to our lives that can make coping something similar to a demanding ballet performance.

So, as your next theme, mark down your stressors as related to the people that introduced them. This will allow you to see if any particular names keep popping up. Remember to include the most minor elements too — even if you want to be generous-minded, you're trying to make a realistic assessment with the log, so don't exclude someone just because you want to be nice. Even if they a legitimate reason for introducing stress to your life, it’s still stress and you need to be honest about it.

Theme 3 — Places

Humans are an associative species. We don't realize it all the time, but we often relate our feelings to our location. If we're always arguing at home, we feel unconsciously uncomfortable when we're home even if an argument isn't immediately going on. If we got sick eating a certain food, being around that food again might make us feel sick even if there's nothing wrong with it this time.

So, write down the places associated with each stressor you come across. See if any major consistencies arise about where your worst stressors seem to be.

Theme 4 — Intensity

How much did a stressor bother you? Did it just annoy you for a few moments, or did it induce an outright panic attack because it was so important and seemed to come out of nowhere? Was your reaction somewhere in between these extremes, or do you tend to go toward the far ends of reaction immediately?

Knowing how much an event affected you is important. Dealing with stress can be done multiple ways; some people like to tackle all the small problems and get them out of the way, others want to dismantle their biggest grievance so they have the energy to handle the rest of the problems that come up during the day. Devise a 1-5 scale of your choosing, and rank your stressors on it accordingly.

Finally, Analyze

Having put all the information into one of these four themes, sit down at the same time each week to go over the information you've gathered. Making it an appointment is crucial to turning this into a habit rather than forcing it to fit into your life.

Compare two themes at a time, to start. Do certain people seem to inflict longer-term stressors on you? Do your most intense stressors seem to happen at work, or at home? Compare them in any combination you wish, and you'll begin to see the patterns emerge. This use of themes will help you identify where the most action is needed, so that you can begin taking steps without feeling lost.

About the Author: Larry Tobin is a co-creator of, offering effective and empowering solutions for stopping stress. Try our 42-day program that will help you learn proactive habits to beat stress and keep you moving forward in the right direction.

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13 Losing Weight Tips and Diet Myths

13 Losing Weight Tips and Diet Myths

Submitted by: Kirsten Whittaker

Obesity is a growing problem, and science expends much time and energy trying to figure it all out to give us better losing weight tips. We know more today about obesity and overweight than we have at any other time in history, with many diet myths well and truly busted. Genes, hormone imbalances and viruses are now acknowledged as having a role in obesity.

In fact, there are a lucky thirteen points that cover the latest thinking… a must-read list if you’re planning on making changes to your health during the New Year. Some of the things that made the list are out of your control… but many more are not.

1. Genetics: Science now thinks that there are lots of different fat genes… maybe as many as 100. Those with the gene linked to fat were 40% more likely to have diabetes, and 60% more likely to be obese. Exercising regularly is believed to offset the risk.

2. Fat Cell Counts: The range of this type of cells in the body is huge, with some people having two times as many fat cells as others. Fat cell count doesn’t change inside the body. So while you can’t reduce the overall number you have, you can do things to keep them from getting any bigger.

3. Metabolism: Scandinavian researchers have found in twin studies where one twin was obese and the other thin, that metabolic changes made it harder to burn fat in the heavier twin. A weight gain of 11 pounds can slow your metabolism and doom you to a vicious cycle… as you gain more fat it becomes harder to loose. Avoid this by staying active.

4. Stress Levels: Science knows that carb rich foods tend to calm stress hormones — which is why we crave them. Eating as a coping mechanism is well known, but research has shown that stress hormones also ramp up fat storage. To fight the effect, make a commitment to stress management as part of your daily routine.

5. Prenatal Environment: A growing body of research suggests that sugary and fatty foods, eaten before you’re born, can case trouble for the body of the developing baby. Yet another reason why eating well while you’re pregnant is so very important.

6. Sleep: If you’re getting less than seven to eight hours of sleep per night, you might need more sleep to keep your weight loss efforts on track. Sleep deprivation upsets our hormone balance and this triggers a decrease in leptin (the one that helps you feel full) and increase in ghrelin (the one that triggers hunger) so you think you’re hungry even when you’re not. Getting enough sleep might be the simplest, most natural weight loss secret out there.

7. Your Spouse: Research shows that weight gain, or loss, can be contagious. A study in the New England Journal of Medicine suggests that if one spouse is obese, the other is 37% more likely to be obese as well.

8. Viruses: The link between a virus and fat was uncovered when researchers from the University of Wisconsin injected viruses into chickens and found that they gained weight. Stem cells also turned into fat cells when injected this way. Human studies using twins, found that obese people were more likely to have antibodies for a virus known as adenovirus-36.

9. Addictive Tendencies: While food might not be addictive in the way alcohol and drugs are, there are uncanny similarities according to scientists. Dopamine, a hormone linked to motivation and pleasure might have something to do with it. One theory suggests that obese people might not have the same number of dopamine receptors, so they have to eat more to feel good.

10. Taste Buds: Researchers at the University of Florida wondered why people who tasted food less intensely seemed more likely to be overweight. Science also knows that ear infections can do damage a taste nerve that runs through the middle ear, what’s more these patients are more likely to love sweets and fatty foods, perhaps due to the damaged nerve that can’t sense sweetness or fattiness properly. You can try to limit the number of childhood ear infections by protecting young children from passive smoke; adults can pay more active attention to the texture and taste of the food you’re eating.

11. Antioxidants: Free radicals get the blame for making you look fat and old, and science has found that these oxidizing molecules hurt the cells that tell us we’re full. Free radicals are especially available when we gorge on candy, chips and other carbs. Your best bet is to limit or avoid the junk and load up on the antioxidant rich fruits and veggies your body needs.

12. Your Diet: The low fat gurus now say that some fats are okay, and low carb adherents are starting to sign on to whole grains, In fact, you may have noticed that more of the diet plans seem to be saying the same thing. Eat carbs in the form of whole grains and fiber; avoid trans and saturated fats, eat lean protein, fill up on fruits and veggies. Moderation is the key.

13. Redefining Fitness: A growing body of evidence suggests that size doesn’t matter so much when it comes to being healthy. Research appearing in the Archives of Internal Medicine found that overweight people had nearly normal measures of good health, while those who were trim had metabolic abnormalities that made them more vulnerable to some diseases.

Never before has the average person had access to so much information about weight and the risks it brings to the body.

The good news is that while there are some factors, like genetics and prenatal environment that we can’t change, there are many more losing weight tips that we can use to good effect — that really have an impact on keeping us healthy, now and for years to come.

About the Author: Next just head on over to the Daily Health Bulletin for more health tips including more effective losing weight tips and get 5 free revealing health reports.

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Getting The Most Out Of Your Gym Time?

Getting The Most Out Of Your Gym Time?

Submitted by: Frank Kuzniacki

So you finally took the step and just signed up at your local health club. Attempting to lose that extra fifteen pounds on your own had not worked out quite as well as you hoped. Throwing you hands up, you came to the conclusion the gym held the secret to your weight loss. After all, everyone joins the gym and all research proclaims how exercise is so important. I hate to break this to you so soon in your quest, but that high initiation fee and pricey monthly cost is no guarantee that the gym alone is the answer to weight loss. Yes, exercise is critical to muscle tone and bone strength in later years. But only if you fully understand the science of how to most effectively use that hour in the gym, the benefits are minimal at best.

I have seen the same people in my gym for years, and despite coming three or four times a week, are in the exact same overweight condition they started in. They are diligent and work hard but still lack the basic knowledge of making exercise work for them. You first need to understand that diet, especially as we start to age, is much more crucial to weight loss than exercise is. If you objective was solely weight loss, and not accompanying better health and fitness, then concentrate on the diet alone. A sad fact is that more people wind up gaining weight from joining a gym and losing weight. Of course, the salesperson signing you up never mentioned that I bet. Weight training and cardiovascular training that are done incorrectly do nothing to burn calories or raise your metabolism. Your visit becomes not much more than a social visit at best. Many, many people use the illogical thought that a gym visit entitles them to treat themselves to a snack as a reward. The ice cream cone they are now eating is well deserved after that intense workout. You actually burned maybe a few hundred calories and then rewarded yourself with twice that amount. Can you see the end result of this logic?

I see people doing very moderate levels of cardio workouts while consuming a high, wasted calorie sports drink, like Powerade. Unless you are a world-class marathon runner, running five minute miles, for twenty-six miles, trust me; you do not need sugar calories to support your level of activity. The end result of your workout, in this case, is that you gained a bit of weight as the calories in exceeded the calories spent. Nine out of ten women who enter the gym go directly to a cardio machine and ignore the weight training equipment. Every one of them will tell you that you burn many more calories doing an hour of cardio than you do during an hour of weight training.

Not true, and let me explain. For the short-term or the actual hour you spend, the cardio burns more than twice the amount of calories than a challenging weigh training session. The key here is that the weight training must be vigorous. Not gut-wrenching, but you must push your muscles to some level of exertion. About an hour after your cardio, your metabolism returns to the exact point it was at before you started. So the calories burned in total are only those during the workout. Now, here is what happens after weight training. Muscle fibers are torn during weight training as that is the basis for all muscle growth and strength increase. The repair takes energy over and above the normal amount of energy the body needs for normal conditions. This repair effort forces your body to continue to expend calories to produce the energy needed to do the repair. This increase in burn rate continues for almost thirty-six hours after the workout. The end result is that, over time, the weight training gave you much more back than your cardio did, and the added benefit of muscle tone and strength. I am guessing you never looked at it from that angle.

As I mentioned, the weights must tax your muscles. Doing four sets of a shoulder press where all four sets are easy and the last set no different from the first is not going to do the trick. Each set of any exercise must be increasingly more difficult and result in fewer repetitions of that set. This is the key to getting the most out of it. Most women will step in at this point; hold up their hand, and state "I don't want to be muscle-bound". Think about this statement and just how illogical it really is. The vast majority of men who weight train three or four times a week, for years, have little more than some well defined muscles. They are far from muscle bound. Without a large amount of added protein, ultra-intense workouts, and TESTOSTORONE, bulging muscles are not a concern. To middle-age women in particular, hard weight training will add well-define, tone muscle and added bone strength while avoiding sagging skin areas like the triceps. It really is time to put this widely accepted fallacy behind you and focus on the major muscle groups that support your body. Muscle recovery and the presence of muscle burns calories and fat. The body needs no additional energy to support fat. Building and keeping muscle takes work by the body. The body needs calories to accomplish that work. If you maintain the same amount of calories in your diet, your body will gradually return to a normal weight for your size and frame.

Good nutrition and hard weight training will give you the optimum, toned body when you make it a way of life. Super-models and actresses, who use eating disorder, starvation and crash diets to maintain a superficial appearance are doomed to a lifetime of poor heath and the stress of the up and down syndrome that goes with it. How many starlets do you regularly see on entertainment shows who have 30 to 40 pounds swings in a short period of time? A starved, pencil thin body of a model is not a natural state, only a sickly sign of starvation that marketers of fashion dangle out in front of you as a prize to be sought. The bad health effects of that condition are not much better than those of the overweight. Balance and common sense, along with proven training techniques are the only way to a natural, toned body of normal weight and optimum health.

About the Author: Swimwear my be our business, but good health and nutrition are my passion. Bought to you by Stylish and Unique Swimwear and Juicy Couture clothing and accessories are just a click away.

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10 Tips to Go From Fat to Fit

10 Tips to Go From Fat to Fit

Submitted by: Kya Grace

Reducing weight is a prolonged process, which includes careful diet and a exercise. However, you can follow some simple tips in your everyday routine and go from fat to fit more quickly.

1. Keep a food diary: A food diary depicts the exact dietary habits of a person. Record what you eat and how much you eat. Review your diary twice a week. Use a calorie counter to calculate the number of calories that you consume everyday. This way you can keep track of your calorie consumption and make necessary changes in your diet.

2. Increase your metabolism: When your metabolism rate is high, you burn fat faster. A workout regime, specially strength training, is the one way to increase your metabolism. You body will require more energy to compensate the calories burnt during the workout. This additional energy will be released by burning fat. So, this will reduce the fat in your body and make you fit.

3. Lean muscle mass counts: If you want to get fit and remain that way for a long time, then you need to build the lean muscle mass in your body. The amount of lean muscle mass in your body is proportional to its fat burning capacity. Weight training is one way of building lean muscles.

4. Don't go on a crash diet: Crash diets send the body in to starvation mode. In this mode, the body uses less fat as it tends to store the energy for functioning of the vital organs. So, muscles are burnt. Since the body thinks that there is a shortage of food, it reduces the rate of metabolism, which is exactly what you do not need.

5. Take small frequent meals: Stop having three solid meals and switch to eating five to six very small meals during the day. This habit will keep your metabolism active all day long. Also, the small meals will be digested quickly and fat deposition will reduce. Do not consume any food rich in carbohydrates, proteins of fats after eight in the night.

6. Take short activity breaks during the day: Working out for an hour once a day is not sufficient to maintain a high rate of metabolism. So, take short activity breaks during work. Walk around your office or house and use stairs instead of elevators.

7. Increase intensity of workout: Start with a low intensity workout. As your body gets comfortable with the routine, increase the intensity of your workout. Keep the exercise duration same. This will help you burn more fat quickly.

8. Don't devoid yourself of any kind of food: If you love eating the sinful high calorie chocolate cake, then do not stop eating it completely. This will increase your craving for it and ultimately you will end up eating more than usual. Therefore, reduce the quantity of meal. Have just one small bite and let the taste linger in your mouth.

9. Fix your meal times: Eating meals at irregular times disturbs the metabolism process of the body. Eat around the same time everyday.

10. Walk fast: Whether you walk to your car or go shopping, walk fast. Climb stairs quickly. Keep the pace brisk. This will keep you active and help you burn fat. Make brisk walking a habit.

Making slight changes in your everyday routine will help you lose the unwanted cellulite from your body. Individually, each of these activities burn very little calories, but the sum total will be significant.

About the Author: If you would like to register for a session at Sydney Boot Camps, or sign up for a free consultation at a Sydney Boot Camp, visit Sydney Personal Trainers.

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Dried Eggs Recalled Due To Salmonella Concerns



Nutriom LLC, a Lacey Washington company is voluntarily recalling 226,710 pounds of dried egg products due to concerns about Salmonella contamination, according to a company press release and information provided by the USDA's Food Safety and Inspection Service (FSIS). The FSIS has designated this a Class I Recall of High Health Risk.

The recalled egg products were made between February 28, 2013 and February 8, 2014 and bear within the USDA Mark of Inspection the establishment number "INSPECTED EGG PRODUCTS PLANT 21493G" . The FSIS says the affected products were shipped around the United States as well as to US military bases in the US and abroad.

The products which were shipped to co-packers for incorporation in order to be incorporated into consumer-size packages include:

  • 1,383-lb. super sack of “OvaEasy Boil-in-Bag Egg Mix, Butter Flavor” with the lot code “C0513-A”
  • 2,540-lb. super sack of “OvaEasy Plain Whole Egg” with the lot code “B1913-A”
  • 2,409-lb. super sack of “OvaEasy Plain Whole Egg” with the lot code “B1913-B”
  • 4,712-lb. super sack of “OvaEasy Plain Whole Egg” with the lot code “E0713-A,B”
  • 1,265-lb. super sack of “OvaEasy Boil-in-Bag, Heat and Serve” with the lot code “F1813-A”
  • 4,155-lb. super sack of “OvaEasy Plain Whole Egg” with the lot code “I1113-A”
  • 6,132-lb. super sack of “OvaEasy Plain Whole Egg, Cage Free” with the lot code “J2913-A”
  • 9,345-lb. super sack of “OvaEasy Plain Whole Egg, Cage Free” with the lot code “A1414-A”

The USDA says the problem was discovered by Washington State Laboratories in response to Nutriom LLC's billing inquiry. The FSIS was notified about "discrepancies" in the lab results. 

Salmonella is a fairly common food borne pathogen which can cause diarrhea, fever, and abdominal cramps between 12 hours to 3 days after eating contaminated products. Often times the illness can last for 3 to 4 days and most people recover without needing medical treatment. However, in some cases, the elderly, very young children and people with immune systems may develop severe diarrhea which requires hospitalization.

Thus far neither the USDA nor Nutriom LLC have received any reports of illnesses as a result of consuming the contaminated products. Consumers with concerns about the product may call the company at (360) 413 7269(360) 413 7269.


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Article Reference

USDA Press Release

Nutriom Recall Notice

"Dried Eggs Recalled Due To Salmonella Concerns" copyright © 2014 Living Fit, Healthy and Happy(SM). All Rights Reserved.