A Good Nights Sleep

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hh01231_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.

Everyone needs sleep. In fact a good nights sleep can be an athletes secret weapon. Without enough quality sleep, everything suffers; your mood, concentration, training and overall enjoyment of life.

After the common cold, sleep disorders may be the most common health complaint. There are over 50 sleep disorders, some of which include; nightmares, sleep terrors, sleep walking, sleep eating, sleep paralysis, sleep apnea and other breathing disorders. It is estimated that more than 70 million North Americans suffer or experience some of these problems and often experience daytime sleepiness, fatigue, headaches, reduced concentration and impaired memory. Most of these people are unaware of the type or severity of their disorder (or that they suffer from a sleep disorder) and how much it can affect their lives. While some people can live on four hours of sleep a night, others need upwards of eight to ten hours of sleep per day to function normally.

So what is sleep? Sleep has five stages, each of which can be characterized by different appearances of brain waves, eye movements and muscle activity. These stages are 1..2..3..4..and REM for Rapid Eye Movement.

Stage one is basically just drowsiness. Stage two is known as spindle sleep, because of the way the brain waves appear on the electroencephalogram (EEG). Stage three and four are often grouped together and called slow wave sleep because the EEG activity slows down, suggesting that during these two stages is where you get your most peaceful sleep. It’s also during these two stages that your body secretes Growth Hormone, and is often thought of as the most important stages especially when it comes to rest and restoration. Stage four usually ends when you shift your posture during sleep.

REM sleep is a unique state characterized by essentially no muscle tone at all. Your blood pressure, cardiac output, heart rate and respiration become heightened and irregular. It is here in REM sleep that you dream, and your brain waves during REM sleep closely resemble your awake state.

During a normal night sleep you will cycle from stages one to REM, with each cycle lasting about 90 minutes. This cycle will repeat itself about four to six times a night.

The disruptions of REM sleep can often leave you feeling groggy, so if you like to nap you should try to wake up 30 or 40 minutes into your nap and stop yourself from entering the REM stage of sleep. You could however nap for an hour and a half but this could disrupt your normal night time sleeping pattern.

So how much sleep do you actually need? Well for starters, sleeping patterns vary greatly with age. A newborn spends two-thirds of their time sleeping with half of that time in REM sleep. From the age of two on, approximately only 10-20 percent of your sleep time is spent in REM sleep. Elderly people tend to fall asleep earlier and wake up earlier.

Sleep requirements not only change with age but also with the amount of stress in your life.

Researchers say that only 10 percent of the population needs less than eight hours of sleep a night, yet the average adult receives only between seven and eight hours of sleep a night. This sleep deprivation results in increased daytime sleepiness and that leads to impaired performance. In fact, lack of sleep can be attributed to more than 200,000 vehicle accidents per year. Also a recent study suggests that the change to daylight-saving time (losing just one hour of sleep) results in increased traffic accidents.

Partial sleep deprivation has been proven to cause a decrease in maximum weightlifting performance, yet there is no noticeable difference in the performance of endurance athletes.

High levels of physical fitness, as well as saunas, steam baths, jacuzzis, hot tubs and tanning beds, can increase the amount of slow wave sleep. (stages three and four)

Sleep habits and requirements vary from person to person. Also, the consumption of some foods and caffeinated beverages too close to your sleep time may effect to quality of your sleep.

If you find yourself becoming fatigued, stressed or even having difficulty sleeping, you should try to keep a sleep log. In this log, write down any changes in your sleep quality and quantity. With this log also write down any lifestyle change that you’ve made and think that may have some effect on your sleep. Perhaps your eating a certain food orcaffeinated beverage too close to sleep or perhaps you’re just simply working out too close to bed time and need to adjust your workout schedule. With this log you will quickly get to the source of your sleeping problems and return to a peaceful sleep. However if your sleep problems persist and you can’t reach any conclusions you should consult your family doctor.

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 !

CAFFEINE

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coffeeThe 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.

90% of Americans consume caffeine in one form or another every day. More than half of all American adults consume more than 300 milligrams (mg.) of caffeine every day, making it the most popular drug by far. The caffeine comes in from things like coffee, tea, cola, chocolate, etc.

Caffeine is known as trimethylxanthine.  When isolated in pure form, caffeine is a white crystalline powder that tastes very bitter. The chief source of pure caffeine is the process of decaffeinating coffee and tea.

Medically, caffeine is useful as a cardiac stimulant and also as a mild diuretic (it increases urine production). Recreationally, it is used to provide a “boost of energy” or a feeling of heightened alertness. It’s often used to stay awake longer.  College students and drivers use it to stay awake late into the night. Many people feel as though they cannot function in the morning without a cup of coffee to provide caffeine and the boost it gives them.

Caffeine is an addictive drug. It operates using the same mechanisms that the amphetamines, cocaine and heroin use to stimulate your brain. Caffeine’s effects are milder than amphetamines, cocaine and heroin, but it is manipulating the same channels and that is what gives caffeine its addictive qualities. If you feel like you cannot function without it and must consume it every day, then you are addicted to caffeine.

Caffeine occurs naturally in many plants, including coffee beans, tea leaves and cocoa nuts. It is therefore found in a wide range of food products. Caffeine is added artificially to many others, including a variety of beverages.

  • Typical drip-brewed coffee contains 100 mg per 6-ounce cup. Typical brewed tea contains 70 mg per 6-ounce cup.
  • Typical colas (Coke, Pepsi, Mountain Dew, etc.) contain 50 mg per 12-ounce can. Things like Jolt contain 70 mg per 12-ounce can.
  • Typical milk chocolate contains 6 mg per ounce.
  • Anacin contains 32 mg per tablet. No-doz contains 100 mg per tablet. Vivarin and Dexatrim contain 200 mg per tablet.

If you sit down and calculate your caffeine consumption during a typical day, you may be surprised! You may consume a gram or more every single day and don’t even realize it.

As adenosine is created in the brain, it binds to adenosine receptors. The binding of adenosine causes drowsiness by slowing down nerve cell activity. In the brain, adenosine binding also causes blood vessels to dilate (presumably to let more oxygen in during sleep).

To a nerve cell, caffeine looks like adenosine. Caffeine therefore binds to the adenosine receptor. However, it doesn’t slow down the cell’s activity like adenosine would. So the cell cannot see adenosine anymore because caffeine is taking up all the receptors adenosine binds to. So instead of slowing down because of the adenosine level, the cells speed up. You can see that caffeine also causes the brain’s blood vessels to constrict, because it blocks adenosine’s ability to open them up. This effect is why some headache medicines like Anacin contain caffeine.  If you have a vascular headache, the caffeine will close down the blood vessels and relieve it.

So now you have increased neuron firing in the brain. The pituitary gland sees all of the activity and thinks some sort of emergency must be occurring, so it releases hormones that tell the adrenal glands to produce adrenaline (epinephrine). Adrenaline is, the fight or flight hormone and it has a number of effects on your body:

  • Your pupils dilate
  • Your breathing tubes open up (this is why people suffering from. severe asthma attacks are sometimes injected with epinephrine)
  • Your heart beats faster
  • Blood vessels on the surface constrict to slow blood flow from cuts and also to increase blood flow to muscles. Blood pressure rises.
  • Blood flow to the stomach slows
  • The liver releases sugar into the bloodstream for extra energy
  • Muscles tighten up ready for action

This explains why, after drinking a big cup of coffee, your hands get cold, your muscles tense up, you feel excited and you can feel your heart beat increasing.

Caffeine also increases dopamine levels in the same way amphetamines do. Dopamine is a neurotransmitter that, in certain parts of your brain, activates the pleasure center. Obviously caffeine’s effect is much lower than heroin’s, but it is the same mechanism. It is suspected that the dopamine connection contributes to caffeine addiction.

So you can see why your body might like caffeine in the short term, especially if you are low on sleep and need to remain active. Caffeine blocks adenosine reception so you feel alert. It injects adrenaline into the system to give you a boost. And it manipulates dopamine production to make you feel good.

The problem with caffeine is the longer-term effects, which tend to spiral. Once the adrenaline wears off you face fatigue and depression. So what are you going to do? You take more caffeine to get the adrenaline going again. As you might imagine, having your body in a state of emergency all day long isn’t very healthy, and it also makes you jumpy and irritable.

The most important long-term problem is the effect that caffeine has on sleep. Adenosine reception is important to sleep, and especially to deep sleep. The half-life of caffeine in your body is about 6 hours. That means that if you consume a big cup of coffee with 200 mg of caffeine in it at 3:00 PM, then by 9:00 PM about 100 mg of that caffeine is still in your system. You may be able to fall asleep, but your body probably will miss out on the benefits of deep sleep. That deficit adds up fast. The next day you feel worse, so you need caffeine as soon as you get out of bed. The cycle continues day after day.

This is why 90% of Americans consume caffeine every day. Once you get in the cycle, you have to keep taking the drug. Even worse, if you try to stop taking caffeine, you get very tired and depressed and you get a terrible, splitting headache as blood vessels in your brain dilate. These negative effects force you to run back to caffeine even if you want to stop.

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 !

Water

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j0129751The 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.

One of the most important elements in your diet and often thought of as the ultimate weight loss weapon is water. You may be able to go months and sometimes even years with a deficiency in almost any nutrient, but you can only survive a few days without water.

In a healthy person, water contributes 50 to 60 percent of your body’s weight and comprises over 75% of your muscles. Muscles need to be properly hydrated to work and properly working muscles contribute to your bodies metabolic rate. A higher metabolic rate means you will burn more calories.

Water also regulates your body thermostat and therefore your temperature. A great deal of heat is required to change water from a liquid state to a gas form. Water evaporates into sweat and carries off large quantities of body heat.

Another valuable water characteristic is that water molecules cannot be compressed together so water actually helps to cushion your joints and protects your vital organs from shock and damage.

Water also helps to dissolve nutrients, amino acids, glucose, minerals and other substances, so that healthy cells can function properly. Water also helps to flush waste products and toxins produced by cells, out of the body and perhaps more important helps to flush fat out of the body as well.

Now that we know the importance of water, we should also know we are constantly losing water through perspiration, respiration and urination, so you have to be careful to replenish your bodies supply. Besides basic needs, the more calories you burn, the more water you need. Research suggests that a person needs one tablespoon of water for every calorie burned. Since the average person burns about 2,000 kcals. a day, you should drink about eight, eight ounce glasses of water a day to maintain a healthy balance.

Another formula to use would be to take your bodyweight and multiply by .66 to get the number of ounces of water you need to drink per day. If your weight is 190 lbs. you would need… 190 x .66 = 125 ounces of water. Since there are 128 ounces in one gallon, you would need to drink one gallon of water per day to maintain a healthy balance.

This may seem like a lot of water but it really isn’t. You will quickly get used to drinking this amount and feel better for it. You should however be careful not to drink all the water at once, as this many cause your stomach to get upset.

People who exercise regularly also need to consume even more water. You need to replenish between 8 to 16 ounces of water for every pound that you lose while working out. ( replenish every 250 kcal. burned or about every 20 minutes of exercise…more in hot, humid weather)

And you should not wait until you’re thirsty to drink. By the time you feel thirsty you are already one to two percent dehydrated. A loss of 2 to 5 % of body water can induce fatigue, dizziness, headaches and slurred speech.

If your not sure whether you’re properly hydrated a good gauge is your urine. If your urine is pale and odourless you are probably properly hydrated. The more dehydrated you are the darker your urine becomes.

If you drink a lot of soft drinks and coffee, although they may quench your thirst and do contain water, they should not be considered as part of your daily water intake. In fact they actually rob your body of liquid because the sugar and caffeine act as a diuretic, cancelling the good effects of the water those drinks contain. You should also try to avoid fruit juices, electrolyte replacement drinks and carbohydrate drinks that contain fructose and other sugars. However Crystal light and sugar free Kool Aid can be used in moderation and can count as part of your daily water intake.

By now you should be getting the point that water should be an essential part of your diet. In fact water is a dieters’ best friend. The reason for this is water acts like a natural appetite suppressant. Research suggests that the thirst centre lies near the hunger centre in your brain, and when you think you are hungry, you are actually just thirsty and often a drink of water will satisfy your desire to eat.

Water also helps your body to metabolize stored body fat. This is how it works. Your kidneys need water to work efficiently. When your kidneys don’t get enough water, they slow down and when they slow down, your liver picks up the slack and helps to get rid of your body’s waste. One of your livers primary function is to metabolize stored fat into energy, but how can it do this efficiently when your liver is doing the work for your kidneys. The result is your liver doesn’t do the 100 percent job it was meant to do and therefore more fat remains stored in your body.

But You should be careful, drinking too much water on a daily bases and over time can be very harmful to your health.

Correct timing to drink water, will maximize its effectiveness on the YOUR body.

  • Two (02) glass of water – After waking up –  Helps activate internal organs
  • One (01) glasses of water  – 30 minutes before meal – Help digestion
  • One (01) glass of water – Before taking a bath – Helps lower blood pressure
  • One (01) glass of water – Before sleep  – To avoid stroke or heart attack

water 1

So if your goal is to lose fat, make sure you use your ultimate weight lose weapon and make sure you drink plenty of water.

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 !

VITAMINS

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j0256769The 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.

Vitamins perform many functions in your body.  First and foremost they help you to convert food into energy and play a vital role in the manufacturing of blood cells, hormones and the chemicals of your nervous system.

Vitamins can be divided into two categories, water soluble and fat soluble.  The four fat soluble Vitamins are A, D, E, and K, and are absorbed into your body fat and can be used later.  It’s important not to take too much of these Fat soluble vitamins or mega dose on these Vitamins because they can build up and become toxic.

Vitamin C and the eight B Vitamins are all water soluble which means, they dissolve easily and any excess is eliminated through your sweat and urine.  You should also be careful if you take large doses of these Vitamins. Although for the most part it’s O.K., large doses of B6 for example can be toxic and can cause severe nerve damage.  You may want to consult your family doctor or Pharmacist if you have any questions.

If you decide to take daily Vitamins or individual supplement, the best time to take them is after you eat.  This is because it’s easier for the Vitamins to be absorbed into your bloodstream.  Also remember, water soluble Vitamins are eliminated fairly quickly, so they stand a better chance to do what they where meant to do, if they can interact with foods and minerals.

RECOMMENDED DAILY ALLOWANCES:

  • A– 800 TO 1,OOO micrograms (ug.)
  • B1– 1 to 1.5 milligrams (mg.)
  • B2– 1.2 to 1.7 milligrams (mg.)
  • B3– 13 to 19 milligrams (mg.)
  • B6– 2 to 2.2 milligrams (mg.)
  • B12– 3 micrograms (ug.)
  • C– 60 milligrams (mg.)
  • D– 5 to 10 micrograms (ug.)
  • E– 8 to 10 (IU.)
  • K– 70 to 140 micrograms (ug.)
  • FOLIC ACID– 400 micrograms (ug.)

When Vitamins and minerals are taken in mega doses, which are amounts significantly higher then the recommended daily allowances, they begin to take on different properties and should be viewed as medication, rather then a nutritional boost.

High doses of Vitamins and minerals can often cause many health problems.  Unfortunately there is no official definition of mega dose, however it is believed to be five to ten times the recommended daily allowance.  But you can’t say five to ten times the RDA is bad for all nutrients.  Each one is different.

The bottom line when it comes to supplements is that, if you choose to take them, you should select a balanced formula that provides the proper recommended daily allowance.  You should also never use vitamins that have expired and you should never use supplements to replace good nutrition.

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 !

Vitamin B3 (niacin), Vitamin B2 (riboflavin), Vitamin B6

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Untitled-1_copyThe 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 B vitamins are a group of eight individual vitamins, often referred to as the B-complex vitamins.
Polish chemist Casimir Funk In 1912 conceived the word vitamin. Funk also isolated vitamin B1 (thiamine1) from rice. This was determined to be one of the vitamins that prevented beriberi, a deficiency disease marked by inflammatory or degenerative changes of your nerves, digestive system and heart.

Vitamins are organic (carbon containing) molecules that mainly function as catalysts for reactions within your body. A catalyst is a substance that allows a chemical reaction to occur using less energy and less time than it would take under normal conditions. If these catalysts are missing, as in a vitamin deficiency, normal body functions can break down and make you susceptible to disease.

Your body requires vitamins in tiny amounts (hundredths of a gram in many cases). We get vitamins from these three primary sources:

  • Foods
  • Beverages
  • Your body  (Vitamin K and some of the B vitamins are produced by bacteria within your intestines, and vitamin D is formed with the help of ultraviolet radiation, or sunshine, on the skin.)

Vitamins are either fat-soluble or water-soluble. The fat-soluble vitamins are A, D, E and K. These vitamins accumulate within the fat stores of your body and within your liver. Fat-soluble vitamins, when taken in large amounts, can become toxic. Water-soluble vitamins include vitamin C, and the B vitamins. Water-soluble vitamins taken in excess are excreted in the urine but are sometimes associated with toxicity. Both the B and C vitamins are also stored in your liver.

The B-complex vitamins are actually a group of eight vitamins, which include thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12), pantothenic acid and biotin.

These 8 B vitamins are essential for:

  • The breakdown of carbohydrates into glucose thus providing energy for your body
  • The breakdown of fats and proteins which helps the normal functioning of your nervous system
  • Muscle tone in the stomach and intestinal tract
  • Skin
  • Hair
  • Eyes
  • Mouth
  • Liver

The best way to get your B vitamins is naturally — through the foods you eat!  The B-complex vitamins are found in brewer’s yeast, liver, whole-grain cereals, rice, nuts, milk, eggs, meats, fish, fruits, leafy green vegetables and many other foods.

B vitamins are essential for an astonishing array of life functions and most of us will get all of the B vitamins we need by eating a well-balanced diet..  Some people swear by a B-complex supplement every day, but based on the wide variety of foods containing these vitamins, its not always necessary. For a more detailed list of all the B vitamins check out my book ‘Get Fit Stay Fit’

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 !

Total Health

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j0290194The 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.

Medical science reminds us every day that good nutrition and good health go hand in hand.  One of the largest growing areas for research today has placed focus on ‘oxidative stress’.  This occurs when some molecules take electrons form other molecules and electrons.  Substances that can exist with missing electrons are called free radicals.  Free radicals damage proteins, DNA and lipids, generally causing mayhem inside cells.

Two common examples of oxidative stress are why a cut apple browns or why iron rusts.  This form of destruction is caused by free radicals; so just think of what these unstable molecules can do inside your body.

To understand the way free radicals and antioxidants interact and effect your health, you must first understand a bit about cells and molecules.

Molecules are composed of atoms bonded together; this bonding process is accomplished by the sharing of electrons.  When two atoms come together and their electrons pair up, the bond is created.  It is a general principle of quantum chemistry that only two electrons can exist in one bond.  Specifically, each electron must have opposite spin from the other.  Now paired electrons are quiet stable and nearly 100 percent of all electrons in your body exist in a paired state.

Now when a bond is broken by for example radiation, the electrons can stay together…(two electrons go to one atom and the other atom gets none) or they can split up (one electron goes to each atom)…. it’s when these split that they are now called free radicals…. molecules with an unpaired electron.  These unpaired electrons are highly energetic and seek out other electrons with which to pair and stealing them in the process.  This electron stealing is what makes free radicals very dangerous.  When the unpaired electron comes and steals an electron from a paired electron then it becomes a free radical and goes in search of another electron to replace the one it lost and the chain continues.

So how does all this stop?  Well antioxidants offer easy electron targets for free radicals. They will trap or stabilize the lone free radical electron and make it stable enough to transport to an enzyme, which combines two stabilized free radicals together to neutralize them and then it is easily cleaned out as waste by your body.

Sound Confusing? Simply put free radicals are molecular thugs, indiscriminately stealing electrons from other molecules and converting them to potentially harmful forms.  Free radicals are inherently extra energy.  To reduce the energy load, free radicals react and interfere with the cells ability to function normally.  In fact free radicals are believed to play a role in more then 60 different health conditions.

When free radicals affect your blood vessels you can have heart attacks and/or strokes.  When they knock chunks off your DNA you may get certain forms of cancer.  When it affects your skin you get wrinkles and possibly skin cancer…. your joints, arthritis and rheumatism.  When free radicals affect your brain you can get dementia and depression and your glands can lead to diabetes.

Can you feel the effects of free radical damage?  Not immediately, but unless you take the necessary steps to help counteract the attack of free radicals, you run the risk of allowing cumulative damage to your tissues, joints, organs and blood vessels.  And these effects over time will begin to be felt. Reducing your exposure to fee radicals and increasing your intake of antioxidant nutrients can reduce the risk of free radical health problems.

So what causes free radicals to form in the first place?  Well Oxygen although essential to life is a source that carries potentially damaging compounds.  Other damaging compounds include; your environment (from exposure to ionizing radiation), from industry, sun exposure, cosmic exposure, medical x rays, automotive exhaust, heavy metals (like mercury cadmium and lead), cigarette smoke, alcohol, unsaturated fat, and other compounds from food, water and air.

Normally your body can handle free radicals, but if antioxidants are unavailable, or if the free radical production becomes excessive, damage can occur and it becomes accumulative with age. Antioxidants work in several ways by reducing the energy of the free radicals, stopping the free radical from forming in the first place or interrupting an oxidizing chain to minimize the damage.

Your body normally produces antioxidants to counteract the free radicals, but with our increasingly toxic environment, sometime it just cannot handle the workload.  In addition to the enzymes, vitamins and minerals act as antioxidants to help out, like vitamin C and E, Beta-Carotene, Lutein, Lycopene, Vitamin B3 (niacin), Vitamin B2 (riboflavin), Vitamin B6, coenzyme Q10 and an amino acid cysteine.  Also herbs like bilberry, turmeric, grape seed or pine bark extracts and ginkgo can also provide powerful antioxidant protection for the body.

It’s also known that people who eat adequate amounts of fruits and vegetables high in antioxidants have lower incidence of cardiovascular disease, certain cancers and cataracts.  Although fruits and vegetables are rich in antioxidants it is not known exactly which dietary factors are responsible for the beneficial effects, so it’s important to eat whole fruits and vegetables. Vitamins and minerals in nature are never isolated; they are combined with the thousands of other nutrients found in the whole food to work together in ways science is only beginning to understand.  To isolate one vitamin or mineral and call it a nutrient is like taking your cars steering wheel or battery and calling it an automobile.

Vitamin and mineral supplements are sometimes necessary for specific needs, but they are not for everyone.  Whole foods are the key to good nutrition.

Unfortunately despite the growing evidence on the importance of eating whole fruits and vegetables, less than 10% eat the acquired amount, and those that do try to eat the necessary amount end up eating foods that are over processed, over cooked and far to removed from the farm.  And lets face it buying and preparing 5 to 9 servings a day, everyday can be difficult not to mention expensive.

And it’s not your imagination when you think that the number of overweight people is increasing.  Our children watch about 10,000 food commercials a year, and with an advertising revenue of over 36 billion dollars promoting, fast foods, snack foods, sugar cereals and candy, its no wonder we grow up eating too much sugar, salt and fat.  According to one survey of school age children 25% do not consume at least one serving of vegetables and 50% eat less than one serving of fruit a day.

We as North Americans have become the most overfed and undernourished people in the world and when you eat nutrient deficient food, your stomach may be full, but your body continues to send out the ‘I’M HUNGRY’ message, which leads to overeating and weight gain.

Also as you age you generally lose lean muscle mass and gain more fat.  It takes 25 to 30 calories per day to maintain one pound of lean muscle and only 2 calories to look after a pound of fat.  Over time this is another cause, which can lead to weight gain.

Drinking plenty of water is also a secret weapon to losing weight as water is a natural appetite suppressant.  It also helps to metabolize stored fat, because without enough water, the kidneys can’t function properly, sending some of their workload to your liver.  Since one of your livers main functions is to metabolize stored fat, this means they can’t be doing their job function adequately, and this means less fat is metabolized and remains stored in your body.

So a proper balance between exercise and nutrition is key to your health.  How you eat can be just as important as what you eat.  A few simple changes here and there to your eating habits can go a long way towards creating a healthier you.

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 !

Serving Sizes

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PH02765_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.

Before I talk about serving sizes and how they can help you to get into your desired shape I’d like to give you a few thoughts.  In 1991 a little over 12% of North Americans were considered obese, and now in 2001 that figure has almost doubled.  Why?  Is it because the portions you receive in fast food stores have doubled?  Well before you always had the option of ordering twice the amount of food.  Now all you have to do is order the super size.  Basically the fast food restaurants are only providing what the customers are asking for, and at the same time providing a platform for you to overeat.  But is this the only reason for the rising rate of obesity?

Is it the invention of the computer, which has made us lazy and therefore contributing to our weigh gain?  Statistics tend to show otherwise because obesity seems to be higher in cities were computer ownership is lowest.  What about the growing number of people who have stopped smoking?  They tend to gain weight after quitting because they eat more to satisfy their oral needs.  Although this is true and that in over 25 cities tested obesity rose 55 percent, however in 25 cities were smoking increased, obesity rose even more to 59 percent.

I believe we are starting to believe that no matter how fat or unhealthy we become that modern medicine will be able to help us to live longer, so it doesn’t matter what we eat or do, a magic pill will come along sooner or later and make everything better.  After all look at the success of the Human Genome Project, and all that it has to promise. Years ago if you thought about eating a bag of chips a night, or a scoop of ice cream, and that you could possibly add 10 pounds to your weight, you chose not to do it.  Now with the Non-fattening chips and low fat ice cream, you think nothing of devouring a bag and maybe 2 scoops of double chocolate before bed.  You still will gain 10 plus pounds but you can rationalize it because it was low fat and ‘oh well’ sooner or later modern medicine will take away what you have added.  This thinking is backwards, because who knows when or even if this magic pill will come along, and even if it does, will it be too late?  We must get back to basics!

In our quest to get into shape and lose weight we can often lose track of one of the basic, very fundamental resources that we have to guide us, and that is the food guides that are set out by the government.  In them they state that we should eat between 5 to 12 servings of grain products, 5 to 10 servings of fruit and vegetables, 2 to 4 servings of milk products, 2 to 3 servings of meat and 3 to 4 servings of fats and oils.  Seems quite easy, but what exactly is a serving?  And why is there such a difference in servings required?

Well for starters, women and older adults, who typically need fewer calories, should choose the lower serving numbers.  Teenage boys and active men can eat the higher number and children, teen-age girls, active women and sedentary men should choose a serving size in the middle.

Now you just had a muffin for a snack.  Does this count as one grain serving?  Probably not…you see most commercial muffins can add up to about 3 to 4 servings, yet we think of it as one.  Just think of all the extra calories you are getting and thinking you are following the food guides.  In today’s competitive fast paced world, we are bombarded with ‘Super size’ this and ‘30% more’ that.  As serving sizes get bigger our desire for larger food portions is also growing and so are our waistlines.  We may be trying to follow a low-fat diet, yet were eating more calories.

So what is a serving?  Well on some packaging labels they will tell you what a serving size is.  I just looked on a Super Size bag of Potato chips, and they stated the serving size was 12 chips, yet how may of you would sit down and probably eat 2 or three times that if not the whole bag.  One serving is 5 ritz crackers, 16 wheat thins, 55 goldfish, one cup of raisin bran, or ¾ of a cup of Life cereal.  Try to measure your serving sizes based on what they say on the packaging labels.  If they don’t tell you then you can use the following as a guide;

  • 3 ounces of cooked meat, poultry or fish which works out to be     the size of a deck of cards or audio cassette tape.
  • One cup of cooked rice, pasta or vegetables is about the size of your fist or an ice – cream scoop.
  • One and a half ounces of cheese is about the size of four stacked dice or the size of your thumb
  • One tablespoons of mayonnaise, peanut butter, or salad dressing looks like a ping-pong ball or ice cube.
  • One ounce of nuts is about what you could hold in your cupped hand.
  • One Ounce of bread looks like that of a CD case.

If you can visualize the above references when thinking of serving sizes, hopefully this will help you to reduce your overall calories.  After all an extra bite here, or gulp there can add up…Do you know that most bags of Microwave popcorn are actually 3 servings?  And if you drink one cup of orange juice for Breakfast instead of the serving size of ¾ cup you’ll actually be getting 25 extra calories?  Even though these calories are non-fat, they are still extra calories and they do add up.

We have all heard the secret to getting into great shape and losing weight is eating right and exercising.  Most of us may have an idea of what we’re doing, but sometimes we just need an extra boost or reminder of what we need to do.  So what is eating right?  Well for starters it’s eating from all the food groups in balance and getting our proper amount of daily calories required to maintain our bodies.

I’d like to go through the food groups and give you some ideas of what serving sizes are as well as calories, but for a more detailed list you can find most foods in a good food guide or check out my book ‘Get Fit Stay Fit’ for the help you need.

SWEETS AND FATS (3 – 4 servings)

You should try to avoid or use this food group sparingly, because they can add a lot of calories and fat and have very little nutritional value

Butter 1 tablespoon 100 cal Canola Oil 1 tablespoon 120 cal
Corn Oil 1 tablespoon 120 cal Cream 2 tablespoons 100 cal
Light Cream 2 tablespoons   90 cal Sour cream 2 tablespoons   60 cal
Cream Cheese 2 tablespoons 100 cal Margarine 1 tablespoon 100 cal
Mayonnaise 1 tablespoon 100 cal Olive Oil 1 tablespoon 120 cal
Peanut Oil 1 tablespoon 120 cal Safflower Oil 1 tablespoon 120 cal
Sesame Oil 1 tablespoon 120 cal Honey 1 tablespoon   60 cal
Jam 1 tablespoon   50 cal Maple Syrup 1 tablespoon   50 cal
While sugar 1 tablespoon   50 cal

MILK, YOGURT AND CHEESE (2 – 4 servings)

Consuming from this food group will provide you with a good source of protein, calcium and other essential vitamins and minerals.

Milk 1% 1 cup 100 cal  Milk 2% 1 cup 100 cal
Milk skim 1 cup   80 cal Milk whole 1 cup 140 cal
Yogurt (lowfat ) 1 ½ oz 140 cal Yogurt (non fat) 1 cup 130 cal
Blue Cheese 1 ½ oz 150 cal Brie 1 ½ oz. 140 cal
Cheddar 1 ½ oz 170 cal Cottage Cheese 1 ½ oz. 110 cal
Feta Cheese 1 ½ oz 110 cal Monterrey Jack 1 ½ oz. 160 cal
Mozzarella Cheese 1 ½ oz 120 cal Pamesan Cheese 2 tbl   60 cal
Swiss Cheese 1 ½ oz 160 cal

MEAT, POULTRY, FISH, DRY BEANS, EGGS AND NUTS (2 – 3 servings)

In this food group you’ll find good sources of Protein, B vitamins, iron and zinc.  You should be careful to choose lean cuts of meat, and be careful of eggs, high fat nuts, and fried fish or seafood packed in oil.  Also try to avoid processed meats like bologna, salami, hot dogs, sausages and bacon, they are generally higher in fat.

Hotdog One 180 cal ground beef (lean) 3 oz 240 cal
Filet Mignon 3 oz 180 cal ground beef (reg 3 oz 250 cal
Ham 3 oz 130 cal Spareribs 3 oz 200 cal
Pork tenderloin 3 oz 170 cal Chicken Br. (skinless) 3 oz 140 cal
Chicken breast 3 oz 170 cal Ground Turkey 3 oz 200 cal
Turkey wt. (skinless) 3 oz 120 cal Cod 3 oz   90 cal
Lobster 3 oz   80 cal Salmon 3 oz 150 cal
Shrimp 3 oz   80 cal Tuna(canned/water) 3 oz 100 cal
Tuna – fresh 3 oz 120 cal Black beans ½ cup 110 cal
Kidney beans ½ cup 110 cal Pinto beans ½ cup 120 cal
Refried beans ½ cup 135 cal Tofu 3 oz   90 cal
Egg White One   15 cal Egg Yolk One   15 cal
Almonds 1/3 cup 280 cal Cashews 1/3 cup 260 cal
Peanut Butter 2 tbl. 190 cal Peanuts dry roasted 1/3 cup 280 cal
Sunflower seeds 1/3 cup 270 cal Walnuts 1/3 cup 210 cal

VEGETABLES (3 to 5 servings)

Vegetables are a good source of Vitamins A and C, folate, Iron, magnesium, and beta carotene.  You should be careful when you eat vegetables that you don’t fall into the trap of putting on sauces, dips and dressings that are full of fat and add a lot of extra calories.

Green pepper One med.   20 cal Broccoli One stalk   50 cal
Carrot One med.   35 cal Celery Two stalks   20 cal
Cauliflower ½ cup   12 cal Corn One med. 100 cal
Cucumber 1/3 med   15 cal Eggplant ½ cup   15 cal
Green Beans ½ cup   20 cal Lettuce 1 ½ cups   15 cal
Lettuce – Iceberg 1 ½ cups   10 cal Mushrooms 5 med.   20 cal
Onion ½ cup   30 cal Peas ½ cup   60 cal
Potato baked 1 med 160 cal Salsa 2 tbl.   15 cal
Snow Peas ½ cup   35 cal Spinach ½ cup   20 cal
Sweet Potato 1 med 130 cal Tomato 1 med   30 cal
Zucchini ½ cup   20 cal

FRUITS (2 – 5 servings)

Between 2 and 5 servings of fruit a day will help to give you a good source of carbohydrates, vitamins A and C and Potassium.  Generally all fruits are good for you but you should try to avoid fruits that are packed in syrup or fruit drinks, they are packed with sugar.

Apple 1 med.   80 cal Apricots Two   70 cal
Avocado 1/3 med   90 cal Banana 1 med 120 cal
Cantaloupe ¼ med   45 cal Grapefruit ½ med   45 cal
Orange 1 med   60 cal Grapes ½ cup   60 cal
Honeydew 1/10 med   45 cal Mango ½   70 cal
Papaya  ½   60 cal Peach 1 med   35 cal
Pear 1 med 100 cal Pineapple ½ cup   40 cal
Strawberries 8   45 cal Watermelon 2 cups   90 cal
Dried Dates 5 med 110 cal Raisins ¼ cup 110 cal
Apple Juice ¾ cup   80 cal Orange Juice ¾ cup   80 cal

BREAD, CEREAL, RICE AND PASTA (5 – 12 servings)

You should try to consume between 5 and 12 servings per day.  This will give you a good source of complex carbohydrates, fibre, vitamins and minerals.  Once again you should be careful of what you add to this group like sauces, spreads and butter.  They may help to add some flavour but they are high in fats.  Also don’t be fooled by the words low fat, this may be true but they make up for it with sugar and that adds up to lots of extra calories.

Rolled oats ½ cup 100 cal Brown Rice ½ cup   70 cal
White Rice ½ cup 111 cal Cornmeal ½ cup 120 cal
Baked Potato 1 med 160 cal Bagel ½ med 200 cal
Crackers Wheat Two   30 cal French Bread 1 slice 100 cal
Pita bread (white) ½ med 160 cal Rice cake 1 piece   60 cal
Tortilla (corn) 2 120 cal White Bread 1 slice   70 cal
Whole Wheat Bread 1 slice   90 cal Macaroni ½ cup 100 cal
Spaghetti ½ cup   90 cal Egg Noodles ½ cup 110 cal
Popcorn 1 cup   60 cal Potato chips 18 or 1 oz 150 cal
Pretzel 1 oz 110 cal Tortilla chips 18 or 1 oz 150 cal

So there you have a rough breakdown of the food groups and some examples of serving sizes and calorie content. So how do you apply this?  Well when planning your meals first decide what group you are in, if you are in the high end of recommended servings low end or in the middle.  And if you have figured out your daily calorie needs properly by either using the calorie counter on my web site or from my book, then it’s just a matter of going down the lists and planning on what you should be eating for the day and then adding up the calories to make sure you are getting the proper amount.  If your calorie calculations are too high then you may have to start to substitute lower calorie foods or here comes the tricky part….Increase your activity level to allow you to eat the higher calories you choose to eat.

I explain a lot of these techniques in my book‘Get Fit Stay Fit’.

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 !

Obesity

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pe02547_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.

For the first time in history the number of overweight people are starting to out number the number of underweight people on the planet. According to recent surveys there are more than 1.2 billion people who are classified as being overweight.

Since 1968 we’ve also cut back on our total fat percentage of calories from 40 % to 33% today and have cut back the saturated fat levels from 18% to 11%. So what’s happening? We’ve cut back our fat and are eating low fat this and non-fat that but we’re eating more calories than ever before, especially calories that contain sugar and highly refined flour. Being overweight can lead to diabetes, heart disease, cancer and sleep disorders. For some individuals who store their fat in the abdominal and chest areas it can make them temporarily stop breathing while they sleep.

Obesity is basically defined as having a body mass index of over 30. With this as a guide an estimated 55% of United States Adults are now considered overweight with 23% of these people considered obese. Canadians are not far behind with an estimated 48% considered overweight and 14% considered obese. These figures are growing not just in North America, but all over the world. In Europe 15% of men and 22% of women are considered Obese. In Britain 17% of men and 20% of women are considered obese. On the South Pacific Island of Samoa, 75% of adult women and 60% of adult males are considered to be obese. And these numbers are growing with more and more children starting to fall in the categories of being overweight and obese.

The reasons for these increased numbers can be found in many ways from using the car instead of walking, sitting in front of computers instead of exercising, and the increased availability of high fat and calorie food and drinks. Obesity is difficult to overcome. Fewer then 5 % of obese people successfully lose weight and keep it off. Compare that to smokers who have a success rate of 20 to 25 percent.

Obesity has also been associated with the increase in medical costs and recent figures show that the cost to treat obesity and all its related diseases in The United States is estimated at 103 billion dollars a year. Becoming fit will likely improve your health and prolong your life, no matter what you weigh.

The secret is to start doing something. The old saying ’baby steps’ is so true if you are obese and have never worked out or tried to manage your weight before, start by getting your doctor’s permission, start out slowly, the only person you should be competing against is yourself.

Consider a personal trainer who can lead you through the pitfalls of beginning.

Set realistic goals but also realize that by just doing something once a week is better than doing nothing at all.

It’s so easy to get obsessive about our body image. Fitness is about feeling good no matter what your size. You are more likely to maintain your desired weight once you have achieved it if you are physically active

There is no single weight loss program or secret formula for anyone. It’s an individual thing and much of the success depends on finding out what works best for you. Once you start to see results, you’ll not only feel good, but realize how simple it really is. But it does take something that no one can teach you. It takes commitment to stay with a program and motivation to get started. You can eat that double chocolate cream pie, as long as it’s not every day. It won’t hurt you. You should also try to become a student of health and fitness by subscribing to one of the many good fitness magazines that are published monthly. There are many good articles on new fitness developments, as well as tips and recipes for low fat meals and exercise programs from the pros.

You don’t need creams, powders and empty promises to accomplish your fitness goals. All you need is a common sense approach to eating with proper nutrition, an exercise program that fits into your lifestyle and most important of all the motivation, willpower and commitment to accomplish your fitness goals. The bottom line is, it’s your body and if you want to change it you can, but it’s up to you!!!!

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 !

Cellulite

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j0318778The 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.

It technically does not exist. You won’t find it in any medical dictionary or anatomy book, and only recently you’ll find it appearing in some dictionaries. The word cellulite first came into use in 1973 with the book ‘Cellulite: those bumps and bulges you couldn’t lose before’ was published. The author refers to the thick layer of fat around the hips and thighs as cellulite, which is a gel like substance made up of fat, water and wastes, trapped in bumpy, immovable pockets just beneath the skin. These pockets of fat gone wrong act like sponges that can absorb large amounts of water, blow up and bulge out, resulting in the ripples and flabbiness you see.

Since the mid 70’s women have attacked the ‘Cellulite’ problem with a vengeance and have spent countless amounts of dollars on trying to get rid of something that really does not exist. Cosmetic Companies introduce ‘anti cellulite’ products that say they help tone away the appearance of fat. Yet there are no scientific studies that prove these products work. Also, the cosmetic companies do not say their ‘anti cellulite’ products will burn fat because then, they would be categorized as a drug and would have to undergo testing and approval by the federal government. Here are some facts about Cellulite:

Cellulite in nothing more than stored fat.

All stored fat regardless of location is difficult but not impossible to remove.

Fibrous cords that connect the skin to the underlying tissue cause the dimpling effect of the fat. These cords tether the skin to the deeper structures with the fat lying between the two layers. As fat cells accumulate, they push up against the skin, bulging out around the long tough cords. This is somewhat like the effect of the buttons on an overstuffed pillow.

Fat cannot be massaged, perspired, relaxed, soaked, flushed, compressed or dissolved out of the body. It can however be sucked out. For a few thousand dollars you can have the fat in your thighs removed through liposuction. This is a surgical procedure in which the fat if literally siphoned out. This is a drastic procedure and in my opinion really should not be considered.

To reduce dimpled fat deposits you need a low fat diet, and exercise to strengthen the underlying supporting muscles.

Cellulite is simply regular fat, so do not allow highly advertised cellulite removing products to mislead you.

The one really sad fact of life about dieting is that most people who diet lose weight, but few keep it off. Any diet that works is going to have to teach you new eating habits you can carry out for the rest of your life. When you begin thinking you’re going to be on a diet for only six weeks, then you’re doomed to gain the weight back.

Once you fail, it’s harder to try again because you’ve already in your mind have set yourself up for the failure. Your diet can’t be temporary. You have to change your lifestyle and make proper food choices that you can live with day in and day out.

Exercise is also very important in your quest to lose weight. Be careful not to overdo your exercise program because this can lead to injuries, burnout and fertility problems. You do not have to become obsessive. For example, you would have to walk 30 miles to burn off the 3,500 kcal. in a pound of fat, however if you walk one mile a day, 365 extra miles a year, and without increasing your calorie intake, you would lose 12 pounds over the course of the year.

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 !

Creating Your Own Diet

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j02937021The 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.

It’s important to realize that no matter what anyone says body image means a lot and your appearance can make or break your ambitions in life. Yet we do not understand our bodies, especially when it comes to losing body fat.

Now I use the term diet, but what I really mean is LIFESTYLE adjustment, because that is what dieting is, a lifestyle adjustment. If a dieter stops dieting and allows excess calories to enter the bloodstream, those ever present and pesky fat cells will grab and take what is theirs. They have the desire to return to their higher ‘set point’. The bottom line is you can’t lose weight permanently by dieting temporarily.

To become lean and stay lean you must follow your lifestyle change day after day, month after month and year after year. The problem with most people, who want to lose weight, is they want to lose the maximum amount of body fat in the minimum amount of time or simply put by crash dieting. Crash dieting leads to starvation which when you stop ends up making you fatter then you were before you started to diet.

One of the other problems with crash dieting is they ingest insufficient amounts of fatty acids, as well as vitamins and trace minerals. Crash dieters will also sometimes use diuretics and laxatives. This ends up depleting them of potassium, which can have severe repercussions like cardiac problems. Crash dieters are also obsessive in their avoidance of salt, and salt is very important to your diet. Crash dieters also lower their carbohydrate

Intake, or cut it out completely. This can lead to a state known as ketosis.

When you create a state of ketosis, you will experience a noticeable loss in overall body weight (mostly water) and your appetite will become diminished. The body needs a minimum of 60 grams of carbohydrates on a daily basis to operate. The nervous system for example depends entirely on carbohydrate energy in the form of glycogen. When glycogen is not available, the nervous system including the brain must go to an alternate source of energy. The alternate source is ketone bodies, which are unburned fragments of a longer chain of fat molecules.

The body needs carbs to burn fat and if the carbs are unavailable, fat in incompletely burned, creating ketone bodies. The body then begins to metabolize more and more amino acids (protein) to obtain the needed energy. This cannibalizing of your lean body tissue not only effects your skeletal muscle but other protein structures as well including your heart.

In a state of ketosis, you’ll also have severely reduced energy because the nervous system doesn’t function as well on ketone bodies as it does on glycogen. As well as less energy you’ll also become extremely irritable, have trouble sleeping and your attention span will shorten and you’ll become forgetful. Generally not a good state to be in.

How you think and feel about food will ultimately shape your eating style. You should try to understand that one of the most primitive desires when it comes to food is hunger. Hunger can be defined as a craving or urgent need for food, and inborn instinct, while appetite on the other hand is a learned response to food.

There are many learned responses to food like T.V. commercials and the smell of fresh baked goods, but there is only one signal that indicates hunger and that is the little pain you get in your empty stomach that tells you it’s time to eat.

Researchers now believe the cause of hunger is a certain chemical in the brain called NEUROPETIDE (NPY). In recent laboratory experiments animals that have NPY present in a critical area of their brain, will eat no matter how much it has already eaten or when it last eat. When NPY is not present in sufficient amounts, the animals simply will not eat. The discovery of NPY sheds new light on the complexities of obesity and eating disorders. Also when the animals where injected with NPY they chose to eat carbohydrates instead of fat or protein. This gives researchers some clue about what will best satisfy hunger (the hunger brought on by NPY) and that is carbohydrates like pasta, potatoes, breads and fruit. This carb fix will reduce NPY activity and satisfy your craving.

Now that your cravings are taken care of you should try to understand and become more aware of your eating behavior.

Ask yourself if you eat more when you’re bored, socially pressured, depressed, anxious, tired or angry. To avoid some of these eating pitfalls try some of these helpful tips; before eating anything ask yourself if you really want it learn to say ‘no’ do something to distract yourself go for a brisk walk do not think about what you’re giving up to lose weight but what you’re gaining do not let occasional setbacks weaken your commitment to lose weight.

You must take responsibility for your own behavior, because only you can help yourself lose weight. Most diets fail because they try for a low calorie intake or their weight loss goals are unrealistic. You cannot safely lose 30 pounds in 30 days and keep it off. The bottom line is you have to burn more calories than you take in to lose weight.

You should also know that your brain is a hungry tissue and although it only makes up two percent of your body weight it can use up to 30 percent of your daily calorie consumption. It also wants these calories in the form of carbohydrates, so hopefully you can see how important it is to have breakfast and never skip a meal, so that you don’t deprive your brain of an essential nutrient. It will also keep your brain process information more quickly and stop you from feeling like you’re in a fog. Another important brain nutrient is iron, which helps to carry oxygen to your tissues. A lack of iron could result in fatigue, memory loss, lack of motivation and poor concentration.

So how many calories do you need to consume? Well, one simple method says you take your body weight and multiply it by 10. This will give you the number of calories you need to maintain your present weight. For example a 170 lb. Male would need about 1,700 kcal a day while a 130 lb. female would need 1,300 kcal. a day. In my opinion this system is too simple and 1,300 kcal. a day is dangerously low.

Another method is to take the weight you want to be and for men multiply that figure by 21 and for women 18. Then depending on your activity level multiply by 25 percent. For example a 170 lb. male wants to be 160 lbs. so 160lbs. x 21 = 3,360 kcal. Now depending on his activity level 25% of 3,360 = 880kcal. Those kcal. will either be subtracted or added from his daily allowance. This method once again is too simple. It doesn’t take into account men and women are different and women need fewer kcal. then men because they have less muscle mass.

The amount of energy required to keep the body functioning is influenced not only by sex, but also by body composition, size and age. That’s why I like the formula in ‘GET FIT, STAY FIT’ the best. It takes all of these factors into account and gives you an easy to follow formula to figure out your daily calorie needs. Once you know what your daily calorie needs is, you can then begin to set up your daily meal plan.

Let’s say for example that figure is 1,800 kcal. per day.

Now divide that figure by the number of meals you will eat during the day, and remember smaller more frequent meals are better say between 4 and 6. Now the per meal calorie intake should be between 300 and 450 kcal. Get used to eating this amount and any calorie reduction should come from exercise during the first couple of weeks.

Larger people should stick to low impact aerobics like cycling or stepping. If you haven’t trained aerobically before you should start slowly and do not worry about your pace. Try to finish about 15 minutes of easy training four times a week and over the next one or two months work up to about 45 minutes a session, and be sure to train in your target training zone. (Target training zone is explained in greater detail in the book ‘Get Fit, Stay Fit)

When setting up your meal plan, another factor should be your food groups and how much of what. The American Heart association recommends that 30% of all calories should come from fat. This to me is to high and I feel it’s do to the fact almost 40% of fat is already consumed in most diets. So it’s easier to cut to 30%, but if you really want to get results a goal of 15% of total calories from fat is obtainable. The use of a food guide is very helpful in planning your daily calories and after a short time the numbers will become second nature. The book ‘GET FIT, STAT FIT’ also has an excellent comprehensive food guide.

You should also get used to reading food labels and understanding their contents, especially fat content. A food product may claim it contains only three grams of fat per serving. At first glance this looks appealing until you look further. A serving of this food contains 80kcal. If you do the math you’ll soon see that 33% of the servings calories are fat. If you are striving for 15% of your total daily calories from fat, you should try to avoid these foods.

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 !