What soap is to your body, laughter is to your soul.

Laughter may not be the best medicine, but it’s gaining status as one that’s too good to ignore. 

Don’t you feel good after you’ve laughed? A belly laugh increases the ability of your immune system to fight infections.
Laughter is also a major weapon against stress. Recent research shows that laughter causes the tissue that forms the inner lining of blood vessels to relax or expand, increasing blood flow. Mental stress causes the opposite, making vessel linings constrict, thus reducing blood flow. Another study, found that laughter at dinner cuts blood glucose levels in diabetics.

Many studies have found the stimulation of laughter increases circulation, because of its effect on blood pressure and your heart. It also increases respiratory exchange, with more oxygen coming in and more carbon dioxide going out. Cardiologists report that about 70% of the population are shallow breathers. When you laugh, you breathe better, anxiety is reduced, and relaxation results.

Laughter can ease pain. You use energy focusing on pain when you’re ill. When distracted by laughter, your focus shifts away from pain, you relax and your body gets a few minutes of relief. That doesn’t mean that therapeutic laughter has become mainstream medicine. It’s accepted as music is accepted.

Do you know that positive, optimistic people live longer and healthier lives? Laughter is the power of positive healing and you can fake laughter to stimulate the positive effects within your body.
Cardiologists believe that one minute of laughter is worth 40 minutes of deep relaxation; and that 100 laughs a day are equal to a 10-minute jog. A real belly laugh, exercises not only your heart and lungs, but also your shoulder muscles, arms, abdomen, diaphragm and legs. And exercising the major muscle groups is only the start. Studies have shown that laughing pumps pain-relieving, stress-freeing endorphins into your bloodstream. Five minutes of giggling could give you up to two hours of pain relief.

Though the process is not fully understood, the production of laughter involves various areas of your brain and by studying your brains activity in response to humor, researches are able to determine the following.

The way your brain processes Laughter is also different from how your brain processes emotional responses.

Click on the links beside this to get your daily giggles, and if you have a good belly buster you would like to share, please e-mail me and I would love to post it on my site and help others enjoy the laughter.

The following article is a small excerpt from one of my books. I hope you’ll want to learn more and let me help you to get into the best shape of your life.

THE MYTH:
TO LOSE WEIGHT, CUT CARBS OR FAT

THE TRUTH: Most get-thin-fast plans revolve around the idea that restricting your intake of one particular nutrient, usually carbs or fat, is the best way to lose weight. But the results of recent studies suggest otherwise. For two years, participants followed one of four calorie-restricted diets with varying amounts of carbs, protein, and fat. After 2 years, all participants lost about the same amount of weight (just nine pounds).  This study proves that calories are the most important factor for weight loss.  To lose weight, you need to take in fewer calories than you burn regardless of what percentage of carbs, protein, or fat you’re eating.  Gimmicky diets just distract you from this simple truth. Here’s how you can learn to reduce your total calorie intake to kick start weight loss and still have energy.

FIND YOUR CALORIE BURN
To estimate the number of calories you use during daily living and exercise, go to my website www.globalhealthandfitness.com and click on diet and fitness calculators and  than click on calories for men calformales or calories for women calsforfemales Plug in your sex, age, weight, height, lifestyle (meaning, you’re deskbound, or you’re always moving at work), and exercise regularity. This will give you the number of calories you need to eat daily to maintain your body weight.  There are also several metabolism formulas in my books.

START SUBTRACTING
Trim 10 to 15 percent off of that calorie total but don’t cut more than 500 calories per day.  This is conservative compared to most diets, but it’s realistic.   Record what you eat, and tally your calorie intake. You can use the food data base that is in my book ‘Get Fit Stay Fit’ or there are others available on line.

KEEP UP THE EXERCISE
A recent study reported that subjects who cut calories or cut calories and exercised lost the same amount of weight. But the diet-and-exercise group improved their aerobic capacity, insulin sensitivity, cholesterol, and blood pressure without having to go into starvation mode.

BE PATIENT
A healthy weight-loss goal is one to two pounds a week. Trying to drop more than this can eat away at muscle, leave you fatigued, and slow your metabolism, making weight loss more difficult.

A smart weight-loss plan

CARBS: 50 to 55 percent of total calories
Why You Need It: Your body prefers carbs as your main fuel source, so they should be the cornerstone of your diet.

Fruits, vegetables, whole grains, beans, and lentils are rich in complex carbs and fiber (both slow digestion and supply a steady stream of energy), as well as vitamins, minerals, and antioxidants that speed recovery and protect against diseases.

FAT: 25 to 30 percent of total calories
Why You Need It: You need this nutrient to absorb fat-soluble vitamins; foods high in fat also keep you satisfied, so you eat less.
Nuts, seeds, and avocados are rich in heart-healthy mono- and polyunsaturated fats. Olive oil contains oleic acid, and may help suppress your appetite. Other healthy choices include canola, grape seed, flaxseed, and hempseed oils.

PROTEIN: 15 to 25 percent of total calories
Why You Need It: Protein speeds muscle repair and recovery. High-protein foods are satisfying and take longer to digest.
Cuts of beef and pork labeled “loin” and skinless poultry have a healthy protein-to-fat ratio. Fatty fish are rich in omega-3s. Tofu is a lean protein source, while low-fat dairy like milk and yogurt provide calcium. Eggs are loaded with vitamins A, K, and D.

THE MYTH:
EXERCISE IN THE FAT-BURNING ZONE

THE TRUTH: The “fat-burning zone” lies between 50 and 70 percent of your maximum heart rate. When you exercise at this low intensity, your body draws energy from fat. As your heart rate goes up, more energy comes from carbs. So it seems logical that to lose fat you should keep your heart rate low, but this is not the case.

Exercising at higher intensities causes you to burn a lower percentage of fat calories in favor of carbs, but you use more total calories, and that’s the key to slimming down. Plus, since you burn more total calories, the absolute amount of fat burned actually increases, too. So it pays to pick up the pace.

Of course, lower intensity exercise still has its place. Long, slow runs build aerobic fitness and endurance. But to kick start a slow metabolism, you need intensity. Interval training (condensed runs that mix in intense efforts with recovery) have found these workouts burn more calories during and after exercise.

High-intensity intervals will help you win the battle of the bulge.

ON THE TRACK: Warm up for 10 minutes. Run 800 meters, aiming to finish the interval at 90 to 95% of your max heart rate. After a two-minute recovery jog, repeat two more times, and then cool down for 10 minutes. Add an 800-meter interval every two weeks until you reach six.

ON A TREADMILL: Warm up for 10 minutes. Run for five minutes with treadmill at 1% incline at a speed that hits 90 to 95% of your max heart rate. After a two-minute recovery jog, repeat two more times. Cool down for 10 minutes. Add one interval every two weeks until you reach six.

ANAEROBIC CAPACITY: Warm up for 10 minutes. Do six 400-meter runs (or about 90 seconds on a treadmill) at your mile race pace or slightly faster. The interval should be considerably faster than the previous workouts. Between each interval, complete a two-minute recovery jog.

TO GAUGE MAX HEART RATE: Run four laps on a track with each lap getting faster. On last lap, sprint as hard as you can. Check your heart-rate monitor. The highest number will be close to your max.

THE MYTH:
MINI-MEALS ARE BETTER THAN THREE HEARTY ONES

THE TRUTH: Many dieters believe eating several small meals a day is a guaranteed way to quash hunger. But scientists have not turned up substantial evidence that eating frequency really matters. In fact, a 2009 study with more than 10,000 subjects reported that between-meal nibblers were 69 percent more likely to pack on pounds over five years. Frequent eating only works if you choose nutritious foods and control portion sizes, after all, it’s not hard to turn six small meals into six large ones. It all comes back to calories.  You can eat three times a day or 10, as long as you have the same calorie intake that will induce weight loss.

Eating something small pre workout followed by a post workout snack or meal can improve performance and recovery. If you workout at lunch, nibble on some dried fruit or yogurt before, and eat a mix of carbs and protein afterwards like a turkey sandwich. For the rest of the day, let your hunger be your guide when to eat.

THE MYTH:
LIFT LESS WEIGHT WITH MORE REPS TO GET TONED

THE TRUTH: Most think that to look lean and toned you have to skip heavy barbells in favor of lighter weights with lots of repetitions. But that won’t give you the physique you are looking for. To get toned, you need larger muscles and less fat and challenging your body through heavier lifting is a big part of this equation. Lifting 85 percent of your maximum ability for eight reps burns about twice as many calories in the two hours post workout compared with 15 reps at 45 percent your body max. Don’t worry, lifting heavy weights won’t transform you into a bodybuilder.  Achieving that look requires eating a high-calorie diet and a long-term power-lifting regimen. If you’re creating a calorie deficit, you simply won’t bulk up like a bodybuilder.

You don’t have to give up lighter weights with high reps because they do a better job at improving your muscular endurance. Your program should include both high and low reps. Doing higher reps (12 to 15) and lower weights for about four weeks and then switch to lifting heavier weights for fewer reps (8 to 10) for four weeks, will keep the stress on your body constantly changing.  Remember muscle responds to resistance, so if it’s too light, you won’t see good results.

THE MYTH:
YOU CAN “MAKE UP” WEEKEND SPLURGES

THE TRUTH: The weekend represents about 30 percent of the week, and in a recent study dieters who dropped pounds during the week, but stopped losing weight by feasting on whatever they wanted on the weekend, would cancel out five days worth of healthy eating

When it comes to shedding pounds, consistency is the key.  Aim to consume a similar number of calories on Tuesday as you would Saturday. If you weigh yourself Friday and again Monday any weight gain is a sign you shouldn’t have eaten the extra slice of pizza.

Here are some tips to help you survive the weekend

THINK AHEAD
When traveling to events bring your own healthy edibles like oatmeal and trail mix.

WRITE IT DOWN
Keep a food journal which can help you lose almost double the weight of non writers.

DON’T SKIP YOUR CHEERIOS
Eat a hearty morning meal daily and you will eat fewer calories later in the day.

GIVE IN
Have a few treats during the week so once Saturday comes, you won’t feel the desire to binge.

THE MYTH:
YOU HAVE TO BAN “BAD” FOODS

THE TRUTH: People trying to slim down often try to cut out all indulgent foods, but eventually, this approach usually backfires. If you’re following an overly restrictive diet, you’re more likely to go overboard on your vices. Flip-flopping between a diet that includes sweet treats and one that banishes them (in other words, yo-yo dieting) activates your brain’s stress system, making you want to gorge even more.

So before you cut out your favorite foods, ask yourself: Can I live without cheesecake (or potato chips) forever? The answer is probably no.  Losing pounds and keeping them off, depends on learning to balance your diet without depriving yourself, and eating in a way you can maintain.  Eat great 80 percent of the time, and allow room for small treats the other 20 percent. As long as you’re reducing your overall intake, you don’t need to stop eating any one food from your diet.

A PERFECT DAY OF EATING
Here’s how to gauge what your diet should look like.

35 years old, 150 pounds
Lifestyle Sedentary desk job
Exercise Runs about 20 miles per week and strength trains about two hours per week
Maintenance Calorie Needs 2,387 calories per day
Goal Calorie Intake 2,029 calories (15 percent reduction)

Breakfast
2 slices whole-grain toast; 2 teaspoons almond butter; 1 kiwi; 1 hard-boiled egg
A breakfast containing a balanced mix of carbs, protein, and healthy fats prevents overeating during the day.

Morning Snack
1 cup plain low-fat yogurt; 1/2 cup raspberries; 1 ounce sunflower seeds
Have a midmorning snack to hold off hunger while providing energy for your lunchtime workout.

Lunch Workout
30- to 40-minute interval run

Post workout
1 cup low-fat chocolate milk
It provides an ideal mix of quick-digesting carbs and protein to promote recovery. Plus, the chocolate helps satisfy occasional sweet cravings.

Lunch
1 serving (2 cups) Pasta Bean Toss; 1 medium apple
Make this no-fuss recipe (below) for dinner the night before and pack the leftovers for lunch.

Dinner
4 ounces chicken breast; 1 cup cooked quinoa; 1 cup multicolored salad of an avocado; 1 tablespoon extra-virgin-olive-oil-and-vinegar dressing
The healthy fat in olive oil and avocado slows digestion (keeping you satisfied) and boosts the absorption of antioxidants in veggies.

Evening Snack
3 cups air-popped popcorn
When air-popped, it makes a tasty and healthy whole-grain, low-calorie snack for the evening.

TOTAL CALORIES: 1,991; CARBS: 252g; FIBER: 47g; PROTEIN: 113g; FAT: 67g

35 years old, 175 pounds
Lifestyle sedentary desk job
Exercise Runs about 20 miles per week; strength trains about two hours per week
Maintenance calorie needs 3,033 calories
Goal calorie intake 2,578 (15 percent reduction)

Pre workout Snack
1/2 cup plain low-fat yogurt; 1/3 cup blueberries; 1/4 cup raisins
To recharge your muscles following an overnight fast, have a small breakfast that’s easy to digest.

Morning Workout
45-minute run

Post workout Breakfast
2 hard-boiled eggs; 1 1/2 cups plain oatmeal mixed with: 1 medium banana (sliced), 1 ounce walnuts, 2 teaspoons maple syrup
Eggs are an easy way to get protein to speed recovery after a morning run. A bowl of oatmeal with a banana and maple syrup helps reload muscle glycogen stores.

Lunch
Sandwich made with: 2 slices 100 percent whole-wheat bread, 2 ounces sliced turkey breast deli meat, 2 slices tomato, 1/2 cup baby spinach, 1 teaspoon Dijon mustard; 1 apple; 1/2 cup sliced red pepper; 1/2 cup baby carrots
Make sure to include plenty of fruits and vegetables with lunch to make it more filling, which will prevent overeating later on. Also, choose higher fiber whole grain bread.

Afternoon Snack
1 cup grapes; 6 whole-grain crackers; 1 ounce low-fat cheddar cheese
An afternoon snack will keep your energy high during a post work out exercise session.

After work
45 minutes weight training
Split workouts can boost intensity, make exercise more fun, and help you fit it into a busy schedule.

Post workout Shake
1 cup skim milk; 1/2 cup plain yogurt; 1/2 cup frozen strawberries; 2 teaspoons natural peanut butter
Make the shake in the morning and bring it with you. And pass on “reduced-fat” peanut butter. Most have similar calories and more sugar than regular PB.

Dinner
1 serving Lentils with Grilled Salmon; 2 cups multi-colored salad; 2 teaspoons extra-virgin olive oil; 1 medium orange
Salmon is packed with anti-inflammatory omega-3s. An orange provides a healthy, sweet dessert.

Evening snack
1 ounce dark chocolate
Have treats, such as dark chocolate, once in a while to avoid feeling like you’re depriving yourself.

Total Calories 2,544; Carbs 336g; Fiber 50g; Protein 121g; Fat 93g

THE MYTH:
EATING AT NIGHT CAUSES WEIGHT GAIN

THE TRUTH: Many believe their metabolism plummets later in the day, which is when we often over eat nutritionally corrupt foods. But a calorie is a calorie no matter when you eat it.  As long as you don’t take in more calories than you burn in a day, you won’t gain weight. Overeating at 9 p.m. is essentially no worse than overeating at 9 a.m.  You may have a slightly higher metabolism earlier in the day, but the impact on weight loss is likely trivial.

And if you train in the evening, eating at night is a must:  You have to eat a well-balanced meal to encourage recovery no matter how late it is. As long as you don’t gorge, you’re not in danger of gaining weight. But if you routinely spend too much time with ice cream at night, you’re going to sabotage your efforts.

How to ward off night time over eating

SNACK IN THE AFTERNOON
A lot of people don’t eat enough after lunch, leaving them ravenous at night. Eat whole-grain crackers and low-fat cheese, or plain yogurt with fruit mid afternoon to avoid getting intimate with Haagen-Dazs later.

GET POPPING
Try low-fat popcorn for nighttime finger food. It’s a high-fiber whole grain, and one cup has just 31 calories.

EAT FOOD IN THE KITCHEN
you are more likely to overindulge when parked in front of the boob tube, which distracts you from noticing how much you’re eating so eat at a kitchen table.

WALK THIS WAY
a 15-minute walk after eating weakened chocolate cravings in people who abstained for three days. Make an after dinner stroll routine.

PLAN MEALS
Coming home famished after a workout without a dinner plan can lead to grabbing the nearest bag of Doritos. Having a meal made ahead of time you can easily heat up or a few quick go-to recipes can ensure you make healthy choices.

THE MYTH:
LOW-FAT FOODS ARE A HEALTHY CHOICE

THE TRUTH: Eating low-fat foods has helped make the nation look more like the Pillsbury Doughboy. Reason being, a low-fat or reduced-fat item may have nearly as many calories as a higher-fat version because ingredients like sugar often replace the fat to make the product taste better, Low-fat foods can still contain unhealthy saturated or trans fats both of which may increase your risk of heart disease.

People also eat 28 percent more treats when they were portrayed as “low-fat” rather than “regular.” Low-fat labels (like those on cookies and fruit-flavored yogurts) cause people to underestimate calorie consumption, increase the amount they eat, and temper the guilt of polishing off a box of reduced-fat Oreos.  Some people see the term ‘fat-free’ and use it as a green light to eat as much of it as they want. This leads to over consuming calories and that, leads to weight gain.

Diet Busters

DIET SODAS
adults who drink diet sodas often are more likely to be overweight and develop diabetes.

WINE
It has health benefits, but also packs lots of calories. If you’re trying to slim down, keep it to one drink daily.

WHITE PASTA
It’s low in fiber and nutrients. Choose whole-grain versions most often.

ENERGY DRINKS AND BARS
They contain added sugar (i.e., empty calories), so scale back.

CHOCOLATE
A single ounce has about 160 calories. Limit yourself to that much (and choose dark varieties) per day.

THE MYTH:
WEIGHT LIFTING WILL ONLY BULK YOU UP

THE TRUTH: Many people blow off weights for cardio, a bigger calorie burner. They’re also afraid of getting bulky while trying to slim down. But if who want to slim down you need to pump iron.  It makes you stronger and builds endurance, so you can run longer and harder, burning more calories for weight loss. Since muscle is denser than fat, you’ll also shave inches off your body and look leaner.

Plus, cutting calories can lead to losing lean body mass, and weight lifting helps preserve muscle, which is more metabolically active than fat.  It takes extra calories just to keep muscle.   Strength training may boost resting metabolic rate by as much as seven percent. And you don’t need to live at the gym to get results. Just 11 minutes of weight training three times a week will boost daily energy expenditure.

LIFT WEIGHT TO LOSE WEIGHT

SPEED WEIGHT LOSS, build strength, and improve running performance with this workout.  Do the routine two to three times per week with at least one rest day in between. Begin with two to three sets of each exercise with 15 reps, using a challenging weight. After four weeks, switch to a heavier weight and complete three sets with 8 to 10 reps.  Every four to six weeks, alternate between less weight, more reps and more weight, fewer reps.  As you build up stamina, reduce the rest period between exercises to increase calorie burn.

SINGLE-LEG DEADLIFTS TO SHOULDER PRESS
Stand on one leg, holding a set of dumbbells by your side. Slightly bend knee with your back straight; bend forward, keeping weights by your sides. Slowly stand up, keeping a straight posture. Once completed, curl your arms into a shoulder press. Bring weights back to your sides. Repeat on the other side.

LUNGE WITH OVERHEAD TRICEPS EXTENSION
Stand in a lunge position holding one dumbbell overhead with both hands. Keeping your elbows shoulder-width apart, bend them and lower the weight behind your head as you lunge down. Lift the weight up as you straighten your legs. Do half the set with one leg in front and then switch sides.

PUSHUP TO JACKKNIFE
Roll forward on a ball so that your arms are in a pushup position and the ball is under the tops of your shins. Then, lift your hips up and bring your knees into your chest. Ideally, your hips will be directly over your shoulders. Bring your legs back to the starting position, and then do a pushup. Keep alternating pushups and jackknifes

BALL SQUATS TO BICEPT CURL  
Place the stability ball in the curve of your lower back, then lean against a wall, holding dumbbells in both hands. With feet about hip-width apart, squat down (using the support of the ball and the wall behind you) and simultaneously do a biceps curl. When you squat down, your legs should form a 90-degree angle. Hold for a moment, and then return to the starting position.

BALL PULLOVERS WITH HIP RAISES
Position yourself on a stability ball with your head and neck supported on the ball like a pillow and your body in a tabletop position. Your feet should be under your knees, hip-width apart. Keeping arms straight, as if you’ve just completed a chest press, lower arms behind you and over your head until your upper arms are even with your ears. Slowly bring them back to the starting position. Then, lower your hips toward the ground and back up. Keep alternating pullovers and hip raises. You can also balance a dumbbell on your hips for an extra challenge.

THE MYTH:
RUNNING ON EMPTY IS A SMART WAY TO BURN EXTRA FAT
THE TRUTH: In theory, because your blood sugar and muscle carbohydrate levels are low after an overnight fast, running before breakfast forces your body to use fat as its main fuel.  But exercising on an empty stomach is like trying to run your car without gas.  You need carbs in your system to start your engine and to keep it going strong to burn more total calories.  Not only do muscles prefer to run on carbs, but so does your brain.  Exercising with brain fog reduces intensity and increases injury risk.  Fueling up with 100 to 200 calories (of easily digestible carbs like fruit juice, yogurt, or dried fruit) about 30 minutes before a morning workout will cut down on post exercise hunger and curbs overeating.

THE MYTH:
YOU CAN SPOT-REDUCE FAT

THE TRUTH: Many people spend too much of their gym time doing a bazillion crunches in pursuit of rock-solid abs or banging out hundreds of reps on the inner and outer thigh machines to melt away stubborn fat pockets. But the only way you can spot reduce is with liposuction.  When you exercise, your body taps into energy stores from everywhere, not just one place.  By over exercising one area of your body, you raise the risk of suffering an injury.  It’s good to have a strong core, but too many crunches can over tighten abdominals and lead to back problems. Targeting a particular body part no more than three times a week, and focusing on a balanced full-body program will help create a calorie deficit, and ultimately that’s the only thing that’s going to slim those thighs and trim your belly.

The Burning Question: Just how many calories did that workout burn?

Many people think running burns 100 calories per mile but this is only true if you weigh 139 pounds. To calculate your burn per mile, multiply your weight in pounds by .75. A 150 pound runner burns 112 calories per mile; a 120-pound runner burns just 90. And if you run faster, you don’t burn more calories per mile but you do burn more per minute.

The number this formula yields is your “gross” calorie burn. But it can be deceptive: Even if you didn’t run at all, you’d still burn calories. A 150-pound person burns about 68 calories an hour doing nothing. This is your basal metabolic rate, or BMR. When you subtract your BMR from your gross burn, you get your “net” burn. If you’re trying to maximize your burning efficiency, compare the net burn per minute of various activities. Walking burns far fewer calories per minute than running because it doesn’t require as much effort. But cyclists can go so fast that air resistance becomes a factor. Thus, cycling 24 mph burns much more than double the calories of cycling 12 mph. 150 pound runner burns 112 calories per mile. Now if he runs 5 miles in an hour his total burn would be 560 calories.  Minus his 86 calories BMR his net calorie loss is 474 calories.

You can use the formulas below to determine your calorie-burn while running and walking. The “Net Calorie Burn” measures calories burned, minus basal metabolism. Scientists consider this the best way to evaluate the actual calorie-burn of any exercise. The walking formulas apply to speeds of 3 to 4 mph. At 5 mph and faster, walking burns more calories than running.

              Your Total Calorie Burn/Mile   Your Net Calorie Burn/Mile

Running       .75 x your weight (in lbs.)           .63 x your weight
Walking        .53 x your weight                       .30 x your weight

On my site there is a calculator that suggests calories burned per activity.
THE MYTH:
LONGER EXERCISE SESSIONS EQUAL BETTER RESULTS
THE TRUTH: Running for an hour straight is a great calorie burner and will undoubtedly help shed pounds. But you might actually accrue more fitness and fat loss by occasionally breaking that hour-long workout into two half-hour runs or three 20- minute sessions.   A person may run at a harder pace if tackling two shorter runs instead of a single longer one, so the cumulative calorie burn could be greater.  Those who performed two separate 30- minute aerobic sessions burned more calories post workout compared with a single 60-minute trial.

Same-day split sessions to help overcome time constraints and boredom, and accumulate the same training volume with less injury risk. Doing a steady-pace, moderate-intensity run for one session and a more intense calorie burner, like interval training or hill running, the second time. Conversely, try a high-intensity morning run followed by an after-work weight-training session.

THE MYTH:
YOU CAN’T OVERCOME YOUR GENES

THE TRUTH: some people are more predisposed to have a slower metabolism. Others put on weight more easily or carry extra pounds in certain areas. Staying slim is not a hopeless battle. You can outsmart your genes and maintain a healthy weight. Case in point, 16 same-sex twin pairs (chosen because they had the same genetic makeup) where studied for decades and found that the twin who had been more physically active over a 32-year period accumulated 50 percent less belly fat than the twin who didn’t exercise. By running and exercising regularly, you’re already a step ahead in winning the battle against the bulge.

In my book ‘Get fit Stay FIT’ I give many options for working out combinations.

THE MYTH:
KEEPING IT OFF IS THE EASY PART

THE TRUTH: Many people think maintaining weight loss is easier than losing it in the first place. But you have to be diligent. Researcher has discovered that overweight subjects who had slimmed down over two years required an average of 40 minutes of exercise per day just to sustain a loss of 10 percent or more of their initial body weight. And that was in addition to closely watching what they ate. Those who committed less time to sweating it out or none at all were more likely to be back where they started.  Weight loss is not something that happens and then you’re done with it, that’s why quick-fix programs hardly ever work long term.

THE MYTH:
HIGH-FRUCTOSE CORN SYRUP IS MORE FATTENING THAN SUGAR

THE TRUTH: High-fructose corn syrup (or HFCS) has been singled out as a main cause of America’s obesity crisis. But both HFCS and sucrose better known as table sugar are very close in chemical composition, and neither type of sweetener offers any nutritional value apart from empty waist-thickening calories.  You’d likely become just as pudgy from eating an excessive amount of foods that contain regular sugar as you would from eating foods that contain an excessive amount of high-fructose corn syrup.   You should read labels carefully and scale back your intake of highly sweetened foods, including sodas, energy drinks, baked goods, cereals, and even sports drinks.  If you need to satisfy a sweet tooth, you should do so shortly after a workout when your muscles quickly soak up the sugar to replace spent energy stores.

THE MYTH:
A FAST-FOOD SANDWICH IS ALWAYS A HEALTHIER CHOICE OVER A FAST-FOOD BURGER

THE TRUTH: Both can be equally damaging to your weight-loss efforts.  People consistently underestimate the calorie content of foods served at restaurants they see as “healthier” and in doing so are more likely to order calorie bomb sides such as large sodas and cookies. But eating out in general not just at fast-food places can put a damper on your weight-loss efforts.  Dieters will often consumed up to 253 extra calories and 16 additional grams of fat on the days that they ate out. Trade in eating out for more home cooking.  Preparing your own meals gives you a better shot at controlling calorie intake, and it lets you choose more nutrient-rich ingredients.  Many chain restaurants put nutritional information on their Web sites, so if you do plan on eating out, check out their nutritional stats to find the healthiest choices.

THE MYTH:
WALKING WON’T DO MUCH TO HELP YOU LOSE WEIGHT

THE TRUTH: Taking extra steps every day can have an important cumulative calorie-burning effect.  Adults ages 19 to 30 who were car-happy gained up to 15 pounds more over a 15-year period than those who used their own two feet more often to get around. To motivate yourself to walk more, invest in a pedometer.   Using a pedometer can lead to significant decreases in body-mass index and blood pressure.  Aim for 10,000 steps daily.  That’s two and half miles of walking, which means you’ll burn an extra 250 calories every day. You can boost your chances of reaching the 10,000-step goal by walking to a coworker’s cubicle instead of e-mailing, trading in the elevator for the stairs, and parking at the farthest corner of the mall lot.

THE MYTH:
THE TREADMILL ACCURATELY CALCULATES YOUR CALORIE BURN

THE TRUTH: If you run on a treadmill, sway on an elliptical, or pedal a stationary bike, the number of calories you actually burn can be 10 to 15 percent lower than what’s displayed on the screen. That’s because most machines don’t take into account percent body fat, height, sex, age, resting heart rate, or if someone is holding onto the handles, which reduces workload.  Also, the mechanical assistance of machines allows your body to do less work. That doesn’t mean you should totally ignore an exercise machine’s stats. Use the calorie readout as a barometer of your progress. If the number goes up from one session to the next for the same workout, you know you’re working harder toward your weight loss goals.

       The 10 Rules of Weight Loss

1. To lose 10 pounds of body fat a year, you need to eat 100 calories less per day. Cutting too many calories from your daily intake will sap your energy level and increase your hunger, making you more susceptible to splurging on high-calorie foods.2. Don’t skip breakfast. Eat within two hours of waking.3. In fact, eat more breakfast than you think you should. Trade in some of your dinner calories for more calories at breakfast.4. Don’t allow yourself to get hungry. Eat at least every four hours, and split a meal in half to make sure you properly fuel up pre- and post workout For example, eat part of your breakfast before your morning run (a banana) and the rest of your breakfast afterward (a bagel with peanut butter).5. Eat at least three kinds of food each meal from these four categories: breads, cereals, and grains; fruits and vegetables; low-fat dairy and soy; and lean meats, fish, and nuts. Breads, cereals, and grains should be the foundation of each meal, with protein as an accompaniment.

   6. Shoot for a gradual loss of body fat. You’re more likely to put the weight back on (and more) if you drop weight too quickly.

   7. Liquid calories add up fast and can lead to weight gain. Minimize the amount of sodas, juices, store-bought smoothies, sports drinks, coffee drinks, and alcohol you consume.

   8. Eat closer to the earth, enjoying fruits, vegetables, and whole grains. Minimize the amount of processed foods you eat; they tend to offer less fiber and are less satiating.

   9. If you can’t resist fast food, ask for nutritional information before you make your choices (or check in advance via restaurant Web sites). Avoid any menu items with the words fried, crispy  and special sauce, which are guaranteed to be high calories.

   10. Remember that the calories in the energy bars, sports drinks, and gels you consume during a run add up, even though you’re running. Consume them only as needed.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

The following article is a small excerpt from one of my books.  I hope you’ll want to learn more and let me help you to get into the best shape of your life.

Have a cough that just won’t go away? Try this Natural remedy!  It will work…and save you money.

1 cup grapes (with seeds)

2 tablespoons honey*

2 tablespoons lemon juice*

1 dash cayenne pepper*

*Adjust proportions to taste

Combine all ingredients and mix in a blender. Serve warm, as the warmth of the liquid will not only soothe the throat and lungs, but also help break down mucus buildup.

The ingredients in the cough remedy work in the following ways:

Grapes

• The seeds contain high levels of proanthocyanidins, natural chemicals packed with powerful antioxidant properties.
• They fight against lung cancer and promote positive lung cell growth.

Honey

• The texture can help soothe and protect the throat from irritation.
• Naturally fights bacteria and is helpful in attacking germs that colonize in the nose, sinuses and lungs.
• Infants under the age of 1 should never be given honey, as it can cause serious digestive complications or even death.

Lemon

• It is a natural cold expectorant.
• Soothes inflamed throat membranes
• Makes the throat less vulnerable to irritation, which can cause coughing.

Cayenne Pepper

• Capsaicin, which makes the pepper spicy, exhibits antioxidant powers, which can prevent bacterial infections. It also makes mucus thinner, which helps move it out of the lungs.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

The following article is a small excerpt from one of my books.  I hope you’ll want to learn more and let me help you to get into the best shape of your life.

You may be weight to height proportional, but your body may contain a low percentage of muscle and a high percentage of body fat. You may have thin arms and legs, but are they soft? If so, that may be a sign that your body is losing muscle and accumulating fat, and the excess fat is gathering in areas where you’re genetically inclined to store it and that is around your middle.

Scale weight is a subject of great debate. Some people feel that it doesn’t matter at all such as serious weight lifters who weigh slightly heavier than what’s considered normal, but have very low amounts of body fat, and some people think that scale weight is the holy grail, judging what shape they are in solely by how much they weigh.

For example, a 50-year old woman might feel proud that she still weighs 120 pounds, just as she did at 20 years old. But if she didn’t exercise during those 30 years, her body composition will have shifted so that her body doesn’t look as good as it did at 20, despite the fact that the scale weight is the same. That’s because her muscle tissue declined and her body fat has grown.

Body weight does matter, depending on the individual. A person with 50 or 100 pounds to lose will need to lose body weight and body fat. Simply building muscle alone won’t cause the body composition shift that is required to become a lean and healthy weight.

On the other hand, for someone who doesn’t have much weight, if any, to lose, going by scale weight alone is misleading since it does not reflect how much body fat and muscle your body has.

So what’s the solution?

To decrease fat anywhere in your body, you need to burn more calories. But the way in which you do so matters.

Aiming for straight weight loss by dieting, can cause you to reduce some belly fat, but you may also get skinnier in areas you don’t want to, like your butt and face. Also, dieting alone leads to a significant loss of muscle mass, and you need more muscle, not less.  A better, more efficient approach would be to try to shift your body composition by building muscle and losing body fat through exercise. Ultimately the scale may stay about the same, or you may even gain a few pounds, but the scale weight is not very important.

So what kind of exercise will do the trick?

What you shouldn’t do is spend all your time doing abdominal exercises, or to buy an ab-exercise gizmo that you might see on an infomercial promising to slim you down quick and easy. Many people think that if they can pummel away at their abs long enough to feel a burning sensation, that they are making great strides towards a flatter belly. This is simply not true.

The burn is from muscles fatiguing, not fat burning off. And no research has shown that core exercises like crunches, sit-ups or those done on any abs machine will whittle fat off your belly. They can strengthen your muscles, but will not do anything about losing the fat around them. And when it comes to building more muscle, you need to build it all over, not just in your belly.

Your first step is to do more cardio (walk, run, bike, use any cardio machine at the gym, dance, etc.). If you’re a beginner, you should start slow and easy, building your way up gradually to longer, more intense and higher-impact sessions. If you haven’t been doing anything, simply trying to fit in 15 or 20 minutes of cardio on most days of the week (walking five or six days a week, for example), may even make a difference. The more cardio you do the more fat you lose, especially in your belly. So once you’ve built up your fitness level, aim for 60 minutes or more of cardio on most days of the week.

The importance of strength training

In addition, you should start strength training using resistance bands, dumbbells, or weight machines (if you have access to a health club). You don’t need to spend as much time on weights as you do on cardio as long as you are challenging your muscles each time. Aim for doing about one 12-repetition set of eight to 10 exercises that target all the major muscles in your upper and lower body two to three times a week. Each session may take you about 15 to 40 minutes depending upon how many sets you do of each exercise. As you get stronger, add another set until you are doing three sets of eight to 12 reps for each exercise. When this gets easier, increase the weight.

Keep in mind that any weight training at all will increase your strength if you’re new to it. But once you’ve been doing it for a few months, if you don’t increase the resistance, you won’t get stronger or build muscle. You will probably need to eat more healthful food to get in more calories per day to fuel your extra aerobic exercise and the muscle growth you are trying to achieve.

Give it a few months of this exercise regimen and you should start to see a firmer, stronger, thinner-bellied you.

10 Diet Mistakes to Avoid

1. Not eating enough protein, especially early in the day.

The government’s recommendation for protein is 0.4 grams per pound of body weight.  This is barely half of what you need to build muscle, which in turn will help you, burn fat. You need protein!

2. Skipping breakfast.

Breakfast doesn’t mean grabbing a soda or eating a doughnut.  You need to eat whole foods such as oatmeal, eggs, fruit, and yogurt. Your brain and body needs nutrients to function.

3. Skipping other meals because you didn’t think ahead.

Maybe you’re in meetings all day and haven’t eaten for six hours. When you finally do, you may choose badly because you’re absolutely starved. What’s more, you eat too quickly when you’re hungry and you outrace your body’s “fullness” signal. Try to eat every three hours.

4. Eating carbs only.

A plain bagel even with orange juice is one of the worst breakfasts you can eat. Your blood sugar will light up like fireworks on the Fourth of July. This stimulates the release of the hormone insulin, which signals your body to stop burning and start storing fat. It also triggers hunger, making you reach for something else that will skyrocket your blood sugar again. Better to start your day off with eggs, whites only if you’re concerned about your cholesterol, and a side of fruit.

5. Thinking in terms of “snacks” packaged in boxes and bags.

Stop planning your meals around snacks. Just plan frequent meals. When you do the snack thing, you’re not saving yourself calories from a meal. Oftentimes you’re upping your calories.

6. Consuming cheap, empty-calorie carbs.

Non-diet soda, potato chips, cookies, popcorn, and white bread have made America fat. The empty calories are bad enough, but the real damage comes from the havoc these wreak on your blood sugar.

7. Falling for the fat-free gimmick.

Just because it says “fat free” doesn’t mean you can eat twice as much of it without gaining weight. You’ll still be consuming a bunch of calories. What’s worse, the phrase non-fat is usually code for more sugar.

8. Not “fishing” for healthy protein.

Generally speaking, plant fats are healthier than animal fats. But the fats in fish are an exception, especially those from darker fleshed ones like salmon. Theomega-3 fatty acids they contain are just what the doctor ordered to keep your heart healthy. Substitute fish for another animal protein several times a week and supplement with omega-3s for good measure.

9. Not drinking enough water.

By the time you crave water, you’re already dehydrated. That can short-circuit your workout and eventually cause health problems, which is a shame, since all you have to do is turn on a tap. Drink a minimum of 12 6-ounce glasses of non-caffeinated fluids per day, plus an additional 6 ounces for every 15 minutes your train.

10. Shopping in the center aisles of the supermarket.

Not everything in the center aisles of your local supermarket is junk (like tuna) but the vast majority of what you’ll find there has been pumped full of chemicals and processed. Unless you need a greeting card, a magazine, or a can of shaving cream, stay on the store’s outer aisles, where all the fresh stuff lies.

10 Secrets of the Effortlessly Thin

The majority of thin people whether they have been lean all their life or managed to lose weight and keep it off, share several healthy strategies that help them stay thin and healthy with seemingly little effort.

1. They don’t diet

Or at least not in the traditional, all-or-nothing, deprivation sense of the word. You need to get rid of that diet mentality and realize that what you are doing is making a permanent lifestyle change. You do have to cut back on calories if you want to stay thin, but it’s about reassessing what you eat and being more sensible in your choices, not about a quick-fix, crazy diet. Thin people tend to have a better quality diet than those who are overweight. They eat more fruits and vegetables and more fiber, and drink more water, all healthy things that provide more food volume for the number of calories.

2. They keep track of their weight

Thin people know how much they weigh, and they monitor that number by stepping on the scale frequently. It’s not about a having an unhealthy fixation on that number on the scale, but it’s a way to catch a 5-pound gain before it suddenly turns into a 20-pound gain. Aim to keep your weight within a five-pound range, and if you see it go above that buffer zone, make sure you have an immediate plan of action for how to address it.

3. They exercise regularly

9 out of 10 people who’ve lost weight and maintained it exercise regularly and make it a critical part of their lives. Even if you’ve never been a fitness fanatic, it’s not too late to get moving. Even taking a few 15-minute walks throughout the day will be a move in the right direction. Once you start to enjoy the mood-boosting and calorie-burning advantages of exercise, start looking for ways to keep your workouts interesting. Join a local gym and try a variety of classes and cardio machines, find friends to walk with, or experiment with at-home exercise DVDs.

4. They don’t solve problems with food

Almost everyone is guilty of occasionally drowning their sorrows in a pint of ice cream or taking out frustration on a batch of brownies, but thin people definitely don’t make it a habit. They do not eat for emotional reasons. When you are upset, bored, lonely, frustrated or angry, ask yourself if food is really going to solve the problem, or will it just end up making you feel worse after you finish eating? Chances are, the food won’t fix what’s bothering you, so it’s important to come up with a list of other small pleasures you can turn to instead of food. Some ideas include going for a walk, watching a movie, calling a friend, playing with your kids, or taking a bubble bath. In my book “Get Fit Stay Fit” I address the emotional eating in more detail.

5. They stop eating when they’re full

Most thin people pay attention to internal hunger cues. Thin people are tuned into noticing when they are full, and they stop eating even if there is food left on their plate.

6. They don’t surround themselves with temptation

Rather than stocking the cupboards with junk food, thin people’s kitchens are filled with healthy foods. That doesn’t mean you can never have any indulgences in your house, just that you shouldn’t have so many that you’re likely to overeat them. For example, if you love to bake, give most of your sweets away to friends, or have your kids bring them to school or soccer practice, leaving just a few behind to enjoy yourself.

7. They allow themselves treats

Thin people let themselves eat what they crave, sometimes even indulging in a treat every day. The difference is that they do it consciously, choosing exactly what they really want to eat and then eating slowly and enjoying it. So if it’s chocolate you want, don’t try to eat around the craving with an array of foods that don’t really satisfy you. Instead, allow yourself to have a small but really delicious chocolate bar and put the craving to rest. More on this in my book ‘The Best You can be’

8. They eat breakfast

Nearly 80 percent of the successful weight loss losers and thin people eat breakfast every single day. Make sure that you eat within an hour of waking up. Breakfast is literally breaking the fast of the night and until you send food into your system, your metabolism doesn’t really start to kick in.

9. They move, stand and fidget more

Thin people are rarely sitting. Beyond their regular fitness routines, they simply move around more which burns more calories throughout the day, potentially burning up to 350 more calories.

10. They don’t skip meals

There are two problems with skipping meals. Going more than six hours without food will slow down your metabolism, plus you’ll likely get so desperately hungry that you’ll grab anything as opposed to something healthy and you will over eat. Thin people keep their stomachs between one-quarter and three-quarters full at all times. The best way to do this is to eat frequent mini-meals every three or four hours.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !