A healthy low-calorie diet is a good way to lose weight. However, often people find that despite eating a low-calorie diet, they do not achieve much success and end up feeling constantly exhausted. The reason could be a sluggish metabolism. If you have a slow metabolism and you don’t take the necessary steps to boost it, you will find it difficult to lose weight and maintain your energy levels. Here are a few quick tips that you can use to boost your metabolism.

• Calculate your basal metabolic rate (BMR) and adjust your daily calorie intake accordingly.

• If you have thyroid problems or any other metabolic disorders, get proper treatment. Thyroid disorders slow down your metabolism and make you gain weight.

• Never skip meals, especially breakfast. Contrary to popular beliefs, skipping meals actually slows down your metabolism and your body stores calories as fat rather than burning it.

• Breakfast and lunch can be substantial, but dinner should be the lightest meal of the day and there should be a gap of about 3-4 hours between dinner and bedtime. This way, your body will process the food while you are awake and burn more calories.

• Eat 5-6 smaller meals throughout the day to provide enough fuel for boosting your metabolism.

• Drink at least 64 ounces of water throughout the day. Your body needs water to boost your metabolism.

• Make sure you are getting enough supply of Vitamins B and C in your diet since they are necessary to give your body enough energy.

• Never consume less than 1000 calories a day. Anything less than that is not enough to support your basic metabolic functions. So, make to sure to consume enough calories to boost your metabolism.

• Include fruits, vegetables, fish, nuts and seeds, lean beef and chicken, oatmeal, and milk in your diet. Your body needs more energy to digest these foods and this boosts your metabolism.

• Include aerobics exercises in your daily schedule. Jogging, brisk walking, swimming, and cycling are wonderful ways to keep you physically active and raise your metabolism.

• Include weight training and muscle-building exercises in your weekly schedule. These should be done at least 2-3 times a week to increase your metabolism.

• Try and be as physically active as possible. Take the stairs or walk to the nearest shopping complex. Do whatever you can to stay as active as possible.

• Drink green tea. It’s not only good for giving a boost to your metabolism but lowers cholesterol levels, builds immunity, and prevents cardiovascular disease.

• Always look for natural and healthy ways to lose weight. Pills and powders to lose weight and increase your metabolism can harm the normal functioning of your body.

Your metabolism plays an important part in losing or maintaining weight. Use these tips to give a boost to your metabolism. It will not only help you lose weight but also promote your overall health.

For more tips and more explanations about how to increase your metabolism, please read “How to Increase Your Metabolism”.

In Defining Your Fitness Goals, we focused on the importance of having the proper goals in order to achieve your desired fitness level. Now let’s talk about setting the goal and making it achievable.

While you may be tempted to set a goal that at once audacious and daring, you should always be realistic. Setting the bar very high is sometimes advantageous, as even if you fall short and only reach 50% of your fitness goal, it’s still quite good. That may work for some, but it won’t work for many others. The reason why many people fail to reach their fitness goals is not because of lack of trying, it’s because they get discouraged when they don’t see the developments immediately.

The first thing you need to do is to set your fitness goal to paper. There is something about writing things down that makes them more real, kind of like a contract with your self, instead of just lip service. Write it down, and then make a detailed fitness training plan with specific steps toward reaching it.

Keep your goal ‘visible’ all throughout the day. Post it on your vanity, your dresser, your cubicle or office desk, on the key holder in your house, on the dashboard of your car. Do not allow yourself any time to forget that you are heading towards a goal.

Whatever your overall fitness goal is, you need to break it down into little steps in order to make it achievable and realistic. These are what I like call “Fitness Milestones.” Each fitness milestone is a stepping-stone to your “absolute goal” or main goal.

Make sure you choose a fitness workout that is appropriate for your goal. For example, your main goal is to lose 50 lbs, you can create a fitness plan that will allow you to lose 10 lbs in a month. If you’re goal is to compete in a marathon, you can train to run 5 miles a week, adding 1 mile per week until you reach your desired miles, etc.

To keep your fitness workouts fresh, you can try enlisting the help of an exercise buddy, then switch buddies every now and again. To keep things interesting, reward yourself every time you achieve a fitness milestone. For example, get yourself a nice spa or beauty treatment after every milestone. When you reach your halfway mark, you can make your personal reward extra special. Ramping up the rewards you give yourself can make reaching a goal really enjoyable.

If you’re feeling the strain, take a load off. Taking a break for maybe a day or two won’t impact your fitness program overall, it might even be beneficial as you get to recharge your batteries.

Remember that it’s the journey that counts, and reaching your fitness goal is only the last part. There’s all that time in between that you should enjoy. Succeeding does not have to be all pain and sacrifice. Reaching your fitness goals should be challenging yet fun. Click Here to take survey

Today with several techniques available for losing weight, an effective and popular weight loss method is undoubtedly Yoga i.e. Yoga weight loss. With all Weight loss programs, you need to include both dieting techniques combined with exercise. Remember to reduce and control weight, control the intake of calories.Many people have shed pounds with the help of yoga alone.

• Yoga not only helps in reduction of weight but also in developing flexibility by way stretching muscles.It also gives the person a more positive and balanced approach towards life. This in turn helps in stress reduction.

Yoga also helps in toning body apart from weight loss. Yoga weight loss can be combined with walking, running and even other forms of aerobic exercises, which helps one in reaching the goal of reducing weight.

• Yoga weight loss may not be the quickest way to reduce weight. One may reduce weight gradually but the additional benefits that a person starts getting with yoga are really surprising. Yoga weight loss method will not only have positive impact on the life of the person practicing it, but is also good for balancing between one’s mind, body and soul.

Apart from Yoga, one should also try to a lead stress free life in order to stay healthy. Moreover, apart from weight loss, peace of mind can also be attained by practicing yoga.

• To reduce weight and to maintain that attained weight loss, one has to regularly follow an exercise regime for doing yoga about 3 to 4 times a week. It brings within the person, self awareness and it becomes lot easier to nurture one’s body. Practicing Yoga ultimately results in better self esteem.

• Practicing yoga is a great experience because it is not competition based. Yoga weight loss is a personal journey. It not only focuses on the mental development but also helps in physical growth and spiritual growth.
• As yoga weight loss is considered to be gentle, yoga is also practiced by pregnant women, and it helps in shedding  extra weight gained after pregnancy.

As you start doing yoga weight loss programs you will see that craving for food will reduce, and in fact your taste starts changing, one will look for better food choices. Many “asanas” as well as breathing techniques are included in it. Breathing technique helps the intake of oxygen necessary for human and throws out carbon dioxide. Yoga includes sun salutation, yoga for arms and legs. Other yoga is Ashtanga Yoga which is considered good for weight loss. The other yoga is Bikram Yoga which is also known to be good. Exercise using Yoga and see the difference in your body and attitude towards life. Click Here to take survey

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In this world of five-minute ab machines, fitness workout DVDs, and the general ‘fitness program in-a-box’ mentality, it’s often so hard to sift through what is real. Promises of getting fit using machines, drinking power shakes or slimming herbal teas have saturated the market that those interested in getting fit and healthy are simply overwhelmed. A lot of people who start with great enthusiasm quickly get jaded because of all the blatant marketing and promises of instant success.

I have nothing against fitness products from anyone, and honestly, some of them (not all) do actually work. The main problem is that people become enamored with the “promise” of fitness and not the “getting fit” part. Owning all the exercise machines ever invented may look and sound cool, but what people really need is the right motivation, the right goals, and the right fitness plan in order to succeed.

People are motivated by different things, so goals will vary from person to person. Before we get into defining your fitness goals, let’s spend a little time discussing what fitness goals are not. Losing 5 lbs is not a goal. Running 10 miles is not a goal. Doing 100 crunches on your mega-ab machine is not a goal. They’re merely milestones on the path to reaching your true goal.

Fitness goals, in order to be effective have to be long term. Why? Fitness is not achieved overnight, not in one week, not even in one month. The first step to true fitness is to identify your overall fitness goal.

Most people say they exercise “to be healthy” – that’s just too vague. Goals should be specific, measurable, and tangible. For example, an overall health goal could be “to have my cholesterol levels under control to the point where I can minimize the medication I need to take within one year.”

A lot of people undergo fitness training to lose weight, but some just focus on one part like the arms or the waist. This is unrealistic and unsustainable. A good example goal for weight / fat loss would be “I want to lose at least 50 lbs within a year from today, and fit into a size “insert desired size here”.

On the flip size, some people want to gain weight to look better and feel better about themselves. A good goal would be something like “I want to gain at least 20lbs of muscle in the next year.”

If you have ambitions of competing in sports, your goals could be some thing like, “I want to improve my basketball game to make the junior varsity next year,” or “I want to improve my swimming performance and lap times before next year’s competitions.”

These are all tangible, measurable, achievable, long-term goals that you can use, BUT there’s more to it than that. Now that you know what you want, the next step is to figure out how to achieve it, which is what the topic for the next article will be.

Please take a moment to complete our Fitness Survey so we can continue to research articles of interest to our readers. Click Here to take survey

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Of all the gifts that moms pass on to their families, one of the most important is health knowledge, especially information about bone health and osteoporosis, according to the National Osteoporosis Foundation. A Gift from Mothers to Daughters is the theme of this year’s Osteoporosis Awareness and Prevention Month, which is attempting to break the cycle of generations of women suffering from this debilitating bone disease that affects 1 in 2 women over age 50.

• Often considered a condition of aging, osteoporosis is actually a pediatric disease with geriatric consequences. The habits of early childhood and adolescence can significantly impact the likelihood of developing osteoporosis, which is a public health threat for 44 million Americans. Experts stress that prevention of osteoporosis needs to begin during the peak bone building years of childhood and adolescence.
• “Bone health is a family issue, particularly as genetics and heredity are among the key factors that influence a person’s risk of developing osteoporosis,” said Robert Recker, MD, president of the National Osteoporosis Foundation. “However, there are many lifestyle choices that families can make to help build strong bones and prevent osteoporosis later in life.”
• A Gift from Mothers to Daughters Decades of research encourage her to drink lowfat milk instead of sugary sodas and fruit drinks, which often take the place of milk. Currently, nine out of 10 teenage girls fail to get enough of the calcium they need. Milk and milk products are the major source of calcium in the diet and provide other important bone-building nutrients including vitamin D, protein, potassium and phosphorus. Many studies have examined milk’s effect on bone health in children and adolescents.
• Regularly drinking milk during the growing years is associated with greater height, bone size and bone mineralization, while research has linked skipping milk to reduced height and increased fracture rates. Forearm fracture rates of children and adolescents have increased sharply in the United States in recent years, and many researchers are worried that falling milk consumption and displacement of milk by carbonated drinks may be a factor.
• Children (ages 3-13) who avoided milk were found to suffer from fractures more frequently than their milk-drinking peers. The majority of the milk avoiders had family members who did not drink milk.
• In a two-year study of young children with a history of prolonged milk avoidance, the milk avoiders were more likely to suffer from osteopenia (low bone mass), were shorter, and had higher body mass indices (an indicator of body weight) compared to children who regularly drank milk.
• Regular calcium intake, especially calcium from milk, had a favorable effect on girls’ bone mass and attainment of peak bone density, which are critical factors in determining risk of osteoporosis later in life.
• Moms who drink milk are likely to have daughters who drink milk, and the availability of milk at meals and snacks was associated with meeting calcium recommendations and bone mineral status. The researchers suggest that early beverage choices, including choosing milk, learned well before rapid growth could have significant impact on bone health during adolescence.

“Drinking milk should be a family affair,” said registered dietitian Carolyn O’Neil, MS, RD, an award-winning food and health journalist and mother. “Studies show that daughters whose moms drink milk regularly consume more of it themselves – and drink less soda. So it’s not just what we say but what we do, that really matters. And as moms, we need the nine essential nutrients in milk, too.”
For more bone health tips and tools, visit http://whymilk.com/strong_bones.php. About the National Milk Mustache “got milk?®” Campaign The Milk Processor Education Program (MilkPEP), Washington, D.C., is funded by the nation’s milk processors, who are committed to increasing fluid milk consumption. The MilkPEP Board runs the National Milk Mustache “got milk?” Campaign, a multi-faceted campaign designed to educate consumers about the health benefits of milk. Lowe New York is the creative agency for the National Milk Mustache “got milk?” Campaign. For more information, go to Visit whymilk.com. About the National Osteoporosis Foundation Established in 1984, NOF is the nation’s leading voluntary health organization solely dedicated to osteoporosis and bone health. Its mission is to prevent osteoporosis and related fractures, to promote lifelong bone health, to help improve the lives of those affected by osteoporosis, and to find a cure through programs of awareness, advocacy, public and health professional education and research. For more information on osteoporosis and bone health, contact NOF online at www.nof.org or by telephone (800) 231-4222.

Please share this post to celebrate this effort to improve the health of the next generation.
For readers who enter a comment to this post, we will distribute limited quantities of free “Got Milk” gifts including: T-shirts, blender, recipes. Reference “Got Milk” and for privacy, leave your email address. We will contact you for the snail mail address. Thanks, Gail

How can a Personal Trainer help you achieve your fitness goals? They can show you the correct and safe way to achieve the results you desire. Take the first step and schedule time with a personal trainer at your gym.
See if there is a complimentary free consultation at a local gym. There may even be an open house. If you are interested, take the first step and schedule yourself at the gym reception. It is a smart way to start your workout plan. And you will be working with a certified instructor – usually from the American Council on Exercise, the Aerobics and Fitness Association of America or American College of Sports Medicine. Your personal trainer, should be from one of these (or other well-known) organizations. This shows that he or she has, and it satisfied the requirements for certification of personal training. Ask whether they are also CPR / First Aid certified. This is useful to keep you informed and ensure that you deal with someone properly certified. Click Here to take survey

• Be prepared during your meeting with a list of questions for the training you will receive. You will also answer questions concerning your health and fitness. Some facilities even request an okay from your personal physician.

• Your personal trainer can determine the best equipment and exercises to achieve your fitness goals. You may only tour or sample exercise during their first meeting.

When you begin to exercise and follow your fitness routine, start slowly. Listen to your body! Take the opportunity to work with a personal trainer. Do not forget, if it hurts or you are unsure, STOP!

“I will start eating healthy,” is probably the most overused New Year’s resolution – ever. But for over 2 million Americans diagnosed with diabetes, ‘eating healthy’ is not an option – it’s a commitment.
If you’ve recently been diagnosed or have a genetic predisposition to it (i.e. family has diabetes history), take heart. Science now knows how to control, head off, and even – some believe – reverse diabetes. We have modern medication aimed at improving insulin sensitivity, you can do beneficial exercises, and of course, the primary weapon of every diabetic: proper diet and nutrition.
The first – and best thing you can do is to visit a dietitian with experience advising diabetics and map out a nutrition plan. You can’t just stop eating certain foods or eliminating all sugars from your life. You should actually broaden your gastronomic horizon (in a safe and moderated way). Your new diet should take into account your lifestyle, medication, weight, age, and other medical conditions you may have. Going on a diabetic-friendly diet doesn’t mean depriving yourself, it simply means eating well in a way that will prevent the complications of diabetes and improve your overall health while allowing you the pleasure of good healthy food.
Diabetics should change their diet to achieve specific goals – maintaining a healthy weight, controlling blood glucose levels, and getting proper overall nutrition.
One way to do this is to follow the ADA’s Diabetes Food Pyramid guide. This guide can be found online and has an extensive list of examples. The ADA guide groups foods according to their carbohydrate and protein content, often guiding you regarding what you can eat, when to eat it, and serving size. The ADA’s guide contains and extensive list of grains and starches, vegetables, fruit, milk, meat and meat substitutes.
Another diet option is the Glycemic Index Diet, which ranks foods according to the rate at which they break down in the body to form glucose. High GI foods break down rapidly, while low GI foods break down more slowly. The Glycemic Index diet focuses on low GI foods such as fruits, vegetables, whole grains, legumes, nuts, lean meats, and low-fat dairy products.
Another option is a low-fat vegan diet. Switching to a vegan diet seems like an abrupt change to some, however a study by Dr. Neal Barnard and chronicled in his book Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugsclaims a low-fat vegan diet and foods with low glycemic index can help reduce or do away with medication, and even reverse the diabetes’ progression.
Following a diabetic-friendly diet can be both fulfilling and nutritious, as long as you are willing to change your lifestyle. Before settling on a diet, remember to consult your doctor and dietician and stick with it. If you’re a diabetic, now is the time to forget eating without abandon, it’s probably what got you here in the first place. Remember, the keys to a great life despite diabetes are proper medication, exercise, and a good nutritious diet.
Resources of interest:

http://www.nlm.nih.gov/medlineplus/diabeticdiet.html

http://www.mayoclinic.com/health/diabetes-diet/DA00027

Create a comprehensive and systematic approach to your holistic fitness. Many people who are overweight or lack energy struggle with their chosen exercise routine.
There are many choices to get in shape, lose weight and tone: cycling, swimming, jogging or yoga. One of the most important aspects of a healthy life is selecting activities you enjoy.  If you love something, you will be able to participate and integrate it into your lifestyle.

Why you torture yourself? The trick is finding an exercise that is effective and fun. Whatever your choice, start slow and make sure you have enough skill. You may need to book a session with a personal trainer or private lesson with instructor. Take the time and select a good trainer who is good for you, understanding your goals and current fitness level.

• A holistic approach incorporates your weight loss and fitness goals.  In addition to your fitness goals, notice your stress. It may be the reason why you have too much fat around your belly. Stress hormone cortisone fluctuates during the day. Many people nowadays have stress and eat later at night. You are familiar with the results: weight gain, thyroid problems, sleep disorders, an increase in the production of cholesterol and heart attacks.

Holistic fitness addresses both your nutrition and exercise choices. Eat healthy, the right foods and remember to eat enough food if you want to lose weight. Eat too little and the body stores more fat to protect itself from starvation.

Other resources of interest:

http://www.holisticfitness.com/index.html

http://holisticfitness4u.com/

Wii Fit (Amazon affiliate link) is considered to be a good substitute for the health freak people who is fed up going to the gym daily, or self-conscious in yoga or aerobics class. Wii Fit (Amazon affiliate link) is not an easy or smooth workout.

• Wii Fit (Amazon affiliate link) will definitely help one to sweat out.  It includes whole new theories of games which are in the form of exercise. Including balance board peripheral which informs one of how good or what exactly is the level of your performance.

  

  Tree Standing Yoga Poses On Wii Board

• The Standing Yoga Poses on the Balance Board demonstrate Wii Fit’s great benefits.  It measures your center of gravity and provides the practitioner an opportunity for improvement.

The fun side of Wii Fit (Amazon affiliate link) includes aerobic as well as balance activities. In aerobic games there are 18 numbers of games from which one can choose from. The aerobics games consists of step dancing, jogging, hula hoops, Wii Sports just like boxing and much more. While the balance activities is considered to be the most casual. It includes ski slalom, ski jump, snowboarding (in this the balance board is turned sideways), table tilt game in which the weight of the person is shifting in Mercury Meltdown.

• Wii Yoga exercises are helpful in providing positive impact on the health of the person. Wii Yoga focuses more on improving the muscle tone and balances the cardio as well as weight loss.
• The advantage of using it: it provides your weight, body mass index i.e BMI. Another advantage of it is that it shows how much time spent exercising both with the game and from other external activities performed.

After registering with this game and after one has put date of birth as well as height, the person will be told to step on the balance board for weight. Thus from weight and height information the BMI of the person is calculated. Depending on BMI the user is informed of the weight i.e. whether the user is underweight, is ideal or is overweight.
Wii Fit (Amazon affiliate link) Yoga when compared structure wise is just similar to a variety of brain training games. These exercises basically are divided into four groups

1. Aerobic

2. Balance

3. Yoga

4. Muscle.

The first two have already been discussed earlier. While yoga and muscle types give the feel to the person as if doing traditional exercise.

• There are 15 yoga poses and 15 muscle toning moves which are included in the workout. The muscle toning is a combination of parallel stretch as well as push ups. One should always choose a good trainer to guide you through and correct you as and when required. Wii Yoga helps in Weight Loss and is therefore called Weight Loss Yoga.
• Make sure you have the proper Wii Fit Yoga Mat. It is designed basically for Wii Yoga. It is placed in between the Wii board and the flooring. It gives the person comfort. It consists of three layers of material for that added durability. This mat is the best for moving stretches and general workouts.

In Wii Fit (Amazon affiliate link) Yoga balance board is used. This balance board is a bit wider and has an appearance like a bathroom scale but without numbers. Wii Yoga balance board informs and tells how good the performer is what he is doing by measuring his centre of balance. This is the information of Yoga Weight Loss. Click Here to take survey

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If you are impressed with the many benefits of yoga and plan to include it in your exercise routine, then you are definitely on the road to leading a healthier and fuller life. However, often yoga beginners in their enthusiasm forget to consider a few facts that are essential to reap its benefits. This often leads an individual to lose interest and give up. So, if you are a yoga beginner, here are a few points that can help you easily move into a regular yoga routine and begin to reap its many benefits.

Choose a good instructor to gain the benefits of yoga
It is advisable for a yoga beginner to learn it under the guidance of a good and qualified instructor. A good instructor will understand the needs as well as the limitations of your body and accordingly suggest the poses that are appropriate for you. A good way of choosing the right instructor is to ask your friends, colleagues, or relatives who practice yoga regularly. Find out about how long the instructor has been practicing yoga and how long has he/she been teaching it. Choosing the right instructor can make it easier for a yoga beginner to enjoy the benefits of yoga and sticking to a regular schedule.

Practice yoga on an empty stomach
As a yoga beginner one thing that you should consider is the time of your session. The best time to practice yoga is early in the morning on an empty stomach. If not, yoga should be practiced at least 2 hours after a meal.

Wear loose clothes for your yoga session
Yoga beginners should pay special attention to the clothing that they wear during their session. Clothes should be comfortable and loose. They should neither be too tight nor too baggy.

Choose a good quality mat
Most yoga poses are done while sitting, kneeling, or standing. Performing it on a hard surface or a too soft surface is not advisable. Invest in a good quality yoga mat which can be easily found in the market.

Warm up before attempting yoga poses
A yoga beginner should always warm up before going into the more advanced poses. Although being a little sore after your first class is normal, excessive strains or aches after a yoga session means that you haven’t been warming up properly. Also make sure that poses progress from easy movements to more difficult ones. This will reduce the chances of injuries and also help you gain more benefits from yoga.

Focus on your yoga poses
Yoga is as much for the mind as for the body. So, focusing on the poses is very important. You should always try and get rid of any extraneous thoughts while going into a pose, holding it, or releasing it. Furthermore, distraction can lead you to overstretch your body and injure yourself. Click Here to take survey

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The practice of yoga is aimed at developing a harmonious relationship between mind, body, and spirit through different types of yoga poses or asanas. A combination of different types of yoga poses in one session helps the individual attain flexible joints, toned muscles, and increased strength. Here are the different types of yoga poses and their benefits.

Standing Yoga Poses
Some yoga poses are done in the standing position. These standing yoga poses such as the triangular pose or trikonasana help in promoting the strength and flexibility of the body and in its proper alignment. Since they promote the strength and endurance of the body, they work wonderfully for improving posture and thus help build the confidence of the individual.

Sitting Yoga Poses
Some sitting yoga poses are used for the practice of breathing exercises (pranayama) and for practicing meditation. However, sitting poses such as the lotus pose or the padmasana are not only good for meditation, but they also strengthen your legs, ankles, and hips. They help in elongating the spine and strengthening it. This promotes a good sitting posture.

Twisting Yoga Poses
The half-spinal twist or the Ardha Matsyendrasana is an example of the twisting yoga poses. These poses exercise the spine a little differently than the other asanas. They gently stretch the back and thereby strengthen it. And this is not the only benefit that you can expect from these asanas. They also gently massage the abdominal organs and improve digestion. They relieve the tension in the muscles and joints. These poses require special attention and the movements should be slow and fluid in order to avoid injuries.

Inverted Yoga Poses
Any kind of inverted yoga pose does wonders for your facial skin, your hair, and your brain. The upside down position of poses such as the headstand or Shirsasana promotes circulation of blood throughout the body and helps detoxify it. A fresh supply of oxygen to the brain reduces lethargy and depression and improves concentration and memory.

Relaxation Yoga Poses
Yoga poses such as the corpse position or Shavasana are not just aimed at relaxing the body, but also at relaxing the mind. It relieves stress and anxiety. It calms the body and the mind. When the body and mind are calm, the immunity of an individual is strengthened and it prevents the frequent occurrence of illnesses.

Bending Yoga Poses
These yoga poses can either be forward bending or backward bending. Forward bending poses help promote the flexibility of the back and relieve tension and stiffness. Backward bending poses are often used to counterbalance the forward bending yoga poses. They are good for the nervous system and prevent hunching which is common with age.
It is believed that there are around 84,000 yoga poses know to man. For a yoga beginner, it is essential that the right kind of yoga poses are learnt from a qualified instructor and practiced daily at a regular time. A complete yoga session should ideally include the different types of yoga poses. This will help an individual reap the numerous benefits of yoga for a healthy body, mind, and spirit. Click Here to take survey

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If you are planning on including yoga in your daily exercise routine, you need to know that there are actually different types of yoga styles that are being taught and practiced during this modern day and age. Although the yoga poses or asanas are similar in most of these yoga styles, the way they are practiced might vary. Here is a brief description of the various types of yoga styles that are quite popular these days.

Hatha Yoga
This type of yoga style is a combination of the positive current (“ha” or the sun) and the negative current (“tha” or the moon). Hatha yoga includes physical yoga asanas, breathing exercises, meditation, mudras, and purification procedures. It is gentle and slow-paced and a good yoga style to choose for a beginner.

Vinyasa Yoga
This yoga style is more vigorous than Hatha yoga. It involves a series of yoga poses called Surya Namaskar or Sun Salutations. Each movement in this series is matched to the breath and each pose is balanced with a counter pose. This type of yoga works wonderfully well for warming up and is an ideal preparation for more intense stretching.

Ashtanga Yoga
Popularly known as power yoga, this type of yoga style is fast-paced and intense. It is a physically demanding type of yoga with a focus on building strength and stamina. The yoga poses are more difficult and the individual has to quickly move from one pose to the other in a constant flow. It is not ideal for yoga beginners. However, those who are looking at building their athletic abilities, Ashtanga yoga poses are quite suitable.

Iyengar Yoga
The Iyengar yoga style focuses on body alignment and inner awareness. It emphasizes holding yoga poses for long periods of time and meditating in these postures. This type of yoga also encourages the use of props. It is ideal for beginners and for those who have never exercised.

Kundalini Yoga
This type of yoga style combines breath control, chanting, meditation, hand and finger gestures, and guided relaxation. Kundalini refers to the vital energy which lies at the base of the spine and this yoga style is aimed at freeing this energy for the purification of the mind, body, and emotions.

Bikram Yoga
Bikram Yoga is performed in a room with a temperature as high as 95-100 Fahrenheit. This loosens the tight muscles and leads to extreme sweating. This sweating is believed to be cleansing for the body. This yoga style is very intense and demanding and is only ideal for extremely fit individuals.

Besides these most popular types of yoga, there are a few other yoga styles which are practiced throughout the world. These include, but are not limited to:

Kripalu (spontaneous and meditation-oriented),
Sivananda (based on the 5 principles of proper exercise, breathing, relaxation, diet, and thinking),
Raja Yoga (attaining liberation through meditation),
Bhakti Yoga (devotional yoga), and
Mantra Yoga (liberation through repetition of sounds)

Choosing the right type of yoga style will depend on your specific needs and your own fitness ability. Whereas Hatha, Vinyasa, and Iyengar yoga styles can be safely practiced by anyone and are ideal for beginners, Bikram Yoga and Ashtanga Yoga are usually practiced by individuals who are yoga veterans. However, whatever the yoga style, you can expect to gain maximum benefits of yoga by a regular practice. Click Here to take survey

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Yoga For Weight Loss for Beginners by Maggie Rhoades

Maggie Rhoades is a certified Yoga and Pilates instructor and her DVD Yoga For Weight Loss for Beginners aims at helping an individual reduce weight with an effective yoga workout. The DVD is aimed at individuals who have never practiced yoga. Although it uses traditional yoga poses beginner, they have been presented in challenging and interesting ways to help shed those extra pounds and also tone up and strengthen those muscles.

Maggie Rhoades begins the DVD with an introduction to yoga and how it can help attain harmony and balance in your life. The video offers routines for yoga beginners. The viewer can choose a routine according to his/her interests and requirements. The basic poses are demonstrated in a step-by-step manner. The instructions clearly specify how each pose is to be done along with the benefits of each pose.
There are basically three sections in the DVD. And each section has multiple workout routines.

1. The first section is specifically meant for yoga beginners. The poses in this section involve slow and continuous movements and flow from one to the other. Clear instructions about when to breathe in and out make it easier for a beginner to understand the importance of proper breathing in a yoga session. The pace of the workout is neither too slow nor too fast. The poses included work wonderfully well in shedding extra pounds and promoting flexibility, balance, and strength.
2. The second section of the video gets more challenging. This section also includes poses that flow from one to the other, but they are of varying length and the focus also keeps shifting from one part of the body to the other. The workouts in this section are ideal to lose extra pounds and provide a good workout for the muscles.
3. The third section gets more interesting. The workouts in this section combine yoga poses with the use of light weights and resistance band. It’s a unique approach to yoga and is ideal for more strength training. You get all the benefits of yoga with some extra toning for your muscles.

Clear instructions, poses that promote strength and flexibility, and routines designed to easily lose weight even for yoga beginners makes this DVD a worthy buy. Combined with the beautiful landscape and the relaxing sounds, the workout routines in the video not only promote weight loss and muscle toning, but also leave you more relaxed and more energetic at the end of it. So, if you are looking at losing weight with some yoga, this Maggie Rhoades DVD is highly recommended.

If you have tried a few videos which claimed to use simple yoga poses, but found them to be too fast paced and too difficult, this DVD is just right for you. The years of yoga experience that Maggie Rhoades has can be seen in the clear instructions and her understanding about the body of highly inflexible individuals.

• It is, therefore, perfect for yoga beginners who have a low level of physical strength and endurance and who want to improve their flexibility.
• The video is slow paced and allows a yoga beginner to progress at his/her own pace. The pace of the video allows the viewer enough time to move slowly into the pose and get the proper alignment of the body.
• Maggie Rhoades provides clear instructions about how to perform a pose and also provides information about its purpose and benefits.

The video is divided into three sections and each section is more challenging than the previous one. Different routines are provided in the various sections.

• Some routines are as short as 6 minutes, whereas a full routine can be as long as 90 minutes. So, you can pick up a routine depending on the time available with you.
• The shorter routines often focus on one type of yoga poses (for example, sitting poses or standing poses) or one body part.
• The full routines provide a complete workout for each and every part of the body and include different types of yoga poses.

The instructor also uses props such as a chair and a blanket while performing the yoga poses. This makes it easier for an inflexible yoga beginner to move into a pose easily and at the same time aids in stability.

In summary, if you never tried yoga or gave up on it because you found it too difficult, this Maggie Rhoades DVD is perfect for you. The Yoga Poses Beginner workouts are slow-paced. Clear instructions make it easy to move in and out of the different yoga poses. You can pick a routine depending on how flexible you are and how much time you have available. Combined with beautiful scenery and the soothing voice of the instructor, the routines in this video will leave you relaxed and energetic. Click Here to take survey

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5. The Wonderful Benefits of Yoga

Irrespective of religion, country, sex, and age, anyone and everyone can enjoy the benefits of yoga. Yoga is a Sanskrit word which means “union” and originated in ancient India. According to ancient Sanskrit texts, there are actually 8 limbs of yoga which relate to the different aspects of an individual’s life and are essential for leading a healthy and fulfilling life. Its focus on the overall development of an individual is the reason why it has become so popular throughout the world. There are probably hundreds of benefits of yoga which are know to us at present and many might still be revealed in the future. But here are a few of the benefits that you can expect with a regular practice of yoga.

Benefits of Yoga for Your Body
Most people usually take to yoga for its numerous physiological benefits.

• Yoga poses or asanas are designed to stretch and strengthen your muscles, joints, ligaments, and tendons.
• Combined with the right breathing practice, they work to make you supple, flexible, and fit. Regular practice of yoga helps build immunity, improve the quality of your sleep, helps you lose or gain weight, and improves eye-hand coordination and dexterity skills. And that’s not all.
• Yoga stabilizes the different functions of you body. So, you can expect yoga to normalize your hormonal imbalances, your gastrointestinal and excretory functions, improve your respiratory and cardiovascular functions, and also stabilize your nervous system.

Benefits of Yoga for Your Beauty
A beautiful and ageless skin is one of the benefits of yoga which attracts people. The regular practice of the many inverted yoga poses reduces the wrinkles on the face. Better circulation to the face, calmness of the body and mind, and better sleep provides a natural glow to the complexion of an individual which can never be achieved with the various products available in the market. Yoga also does wonders for your hair. It increases the blood supply to your scalp and thus delays the graying of hair and helps you get thicker, shiny, and beautiful hair. And of course, the improved posture which results from the regular practice of yoga also adds to your beauty.

Benefits of Yoga for Your Mind
Although there are many physical benefits of yoga, it is considered to be one practice which provides more psychological benefits than any other form of exercising.

• The different yoga poses, breathing exercises, and regular meditative practices which are important parts of a regular yoga session improve concentration and memory, makes learning and retention easier, reduces depression and anxiety, improves mood, reduces tension, and promotes mind-body harmony.

Other Benefits of Yoga
Yoga also provides other benefits for an individual.

• The person becomes more self-aware. A positive self-esteem and a clarity of mind helps you deal with people and situations in a more effective and positive way. Calmness of mind and respect for yourself and others helps in better relationships. In this way, yoga provides benefits in each and every aspect of your life.

A yoga session involves many yoga poses and for a yoga beginner some of them may be instantly relaxing whereas some may take a few days to get used to. But there is one thing for sure. The above-mentioned benefits of yoga are not the only ones. Only when you practice yoga regularly will you be able to actually realize and experience the many wonderful benefits of yoga. Click Here to take survey

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New research has found that the loss of a job can lead to financial difficulties and health problems, including diabetes, hypertension, stroke, heart disease and heart attack.
“In today’s economy, the loss of a job, can happen to anyone and there may be health consequences that cause negative effects.” Kate Strully conducted the research at the Harvard School of public health. The study appears in the May 8 issue of demographics.
Strully’s analysis of information on a wide range of occupations: professional, management, sales, office work and craft, operators of machines and job service offices.

When the job loss was the result of a closure, white or blue collar workers had a 54% probability of reporting fair or poor health. And the chances for a new health problems increased by 83% among those who had not already previously reported health problems.  Differences between employers and employees dismissed or voluntarily leaving a job were unexplained.

• The loss of jobs more than doubled the likelihood of reporting fair or poor health among blue collar workers. Yet there was little or no impact on the health of white collar workers. Even if these workers find new jobs, the increased risk of stress associated with health problems, the investigation remained.

This research was supported by a historic Gallup Poll released during March. In fact, almost every day in 2008 and still ongoing, the study of 355,334 people is the longest and largest study, which shows how the emotional changes with the economic changes.
The study called Emotional Health Index (EHI) – a measure that weighs the negative, such as depression, stress and fear of positive emotions of a person with experience.
Among the highlights of the study:

• The condition of EUI in connection with the high level of deaths from diseases such as heart disease, explains the analyst Raksha Arora (Gallup). States with lots of space and sunshine – Hawaii, Alaska, and Wyoming – has some of the best emotional health, even if the economy has collapsed. Many poor in the rust states – West Virginia, Ohio, Kentucky – were worse.
• There are hardly any differences of race, but the Hispanics, the largest and fastest minorities, had the poorest emotional health during the year.

The survey was a joint effort between Gallup and Healthways. “The results of the investigation are not surprising people in mental health care” said David Baron, chairman of the Department of Psychiatry at Temple University School of Medicine in Philadelphia. “The recession has hit the people in almost all areas of life,” says Baron.
The relationship between the disease and of the EUI sense adds Stevan Hobfoll, Psychologist Rush University Medical Center in Chicago. Depression increases smoking and drinking and discourage exercise, but also increases the risk of diseases of the heart. “he says.

• The investigation shows that people 30 to 55 years, may be the most affected with bad news on the economy, according to Gallup Arora.

• During times of stress, it is critical to find methods to maintain peace of mind, inner calm and good mental health. Psychiatrist Judith Orloff in her book, Emotional Freedom, suggests practical steps build healthy emotional habits, and manage difficult emotions.

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Getting diagnosed with diabetes today is not as devastating as it once was. The sky won’t fall down and the world will not end. Now more than ever, science has advanced enough that you can be in control and not the other way around.

• Controlling diabetes can be done many ways; through diet and nutrition, such as changing to a low fat vegan diet, eating foods with low glycemic index, and following the ADA approved diet.
• There’s better medication aimed at improving insulin sensitivity and improve glycemic control.  Aside from medication and going on a vegan diet, one other proven, powerful way of controlling diabetes is exercise.

• Exercise helps control weight, lower blood sugar levels and cholesterol levels, which then lowers your risk of heart disease. Exercise also helps control blood glucose and lowers blood pressure. Plus it releases endorphins that help you feel better about yourself – lending credence to the saying ‘a healthy person is a happy person.’

But before you go running out you should know not all exercises are good for diabetics.

• Experts agree that moderate-intensity exercise for 30 minutes, five days a week, is best for diabetes sufferers. Examples include brisk walking, dancing, swimming, or cycling. Physically demanding sports such as basketball, football, etc. are allowed but check with your doctor first.

Talk to a doctor, caregiver, and fitness expert and work out an exercise plan specifically for your conditioning, age, and fitness level. Most importantly, do exercises or sports that you really like.
Beware though, exercise can lower blood glucose too much causing hypoglycemia characterized by shaking, confusion, anxiety, headaches and may render you unconscious. To prevent this, check your blood glucose with medical grade test strips before and after exercising. Ask your doctor what your blood sugar levels should be before and after.  If your blood glucose drops, stop – eat a snack to get it back up.
Important Tips

• Always warm up before you start and cool down after. Go slowly at the beginning gradually increasing the exercise intensity, as you get fit.
• Wear correct fitting socks and shoes and check for sores, blister or cuts after exercising. Drink plenty of fluids to avoid dehydration.
• If you’re on medication, ask your doctor if adjustments are needed. Wear a medical tag that states you have diabetes, your doctor’s name and number, and emergency contacts.

Most importantly, exercise with someone who knows your condition and knows what to do. Plus it’s always more fun exercising with someone you know.
Finally, make exercise or sports a permanent part of your life. Diabetes won’t just quit and go away, so you shouldn’t quit doing anything that will help you either.

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Yesterday, federal health officials urged Americans to be vigilant against swine flu.   Stating that the virus seems to be milder disease yet could still be a serious threat to the health of certain individuals.
Richard E. Besser, acting director of the federal Centers for Disease Control is concerned that Americans could wrongly believe the worse is over.
U.S. confirmed 1639 cases in 42 states and the District, an increase of 743 cases a day earlier.
This increase is mainly due to further testing, but more accurately, it is clear that people are still infected. At least 57 Americans were in the hospital, including 26 who also had another condition.
U.S. Department of Education said more than 81,000 students returned to class yesterday, 155 schools re-opened. At least 166 schools were closed, but federal officials have stated that they expect all students back in class on Tuesday.
Influenza H1N1 has infected 3440 people in 29 countries, the World Health Organization (WHO) said on Saturday.  45 people have died from the new strain of flu, a mixture pigs, birds and human viruses.

Swine influenza H1N1 is spreading rapidly in the U.S. The situation is worrying – but increasingly, the responsibility for health are wearing what could happen this fall.
Because the swine flu H1N1  was milder than originally expected, the CDC has loosen some of its guidelines, including school closings.
New outbreaks of H1N1 swine flu continue over the United States, and Thursday, the US Center for Disease Control (CDC) confirmed 896 cases in 44 states ranging from mild to severe infections.
Acting Director of CDC, Dr. Richard Besser said “So far we have seen no evidence of this diminishing”.  He also stated “Only about 10 percent of the cases have related trip to Mexico”.  This suggests that the virus is very easily transmitted between people.  The new virus is very similar to the seasonal flu, CDC scientists are trying to answer many questions about the new strain.  Including how long a person with the virus is contagious.
Besser said that over the next few months, we need to prepare for the possibility that the virus will return during the fall/winter months, a greater danger.

There are simple everyday steps you can take to help prevent the spread of influenza:
* Cover your mouth with a tissue when you cough or sneeze.
* Wash your hands frequently; with either warm, soapy water for 10-15 seconds or use an alcohol-based hand sanitizer, especially after you sneeze or cough.
* Keep living or work areas clean by using household detergents (e.g. hand soap, dishwashing liquid) and sanitize surfaces with bleach or alcohol.
* Avoid contact with others who are sick. If you are sick, stay home from work or school.
* Avoid touching your eyes, nose or mouth.
*More information: U.S. Centers for Disease Control and Prevention @www.cdc.gov/swineflu

Recommended:
If you are unable to wash your hands, you may want to purchase a hand sanitizer with moisturizers. If you use a sanitizer multiple times during the day, use lotion to prevent excessive dryness.

Health-conscious individuals need to understand weight-related terms. No other word is as closely associated to weight as the word metabolism. People often refer to themselves as having a slow or fast metabolism.
What exactly is Metabolism?   Metabolism refers to all the chemical processes that are taking place within the body by which the food you eat is converted into the energy your body needs to function.
And there are a lot of influencing factors that can influence the metabolic rhythm such as gender, genetic facts, environmental temperature, stress, and also the quality and quantity of exercise. The measurement that evaluates the relationship between body weight and height and is the recommended method by medical professionals to diagnose overweight and obesity is the Body Mass Index (BMI).
There is no such thing as an ideal body weight but there is what you call a healthy weight range.  The Body Mass Index is the height-weight system that will determine this healthy weight range.

The BMI formula (in pounds/inches) is:
Your Weight (in pounds) x 704.5 divided by Your Height (in inches) x Your Height (in inches)

A handy tool used to calculate BMI index is the Body Mass Index Calculator. This is one of the most accurate ways to determine if extra pounds pose health risks. In general, when people use the word metabolism they used this interchangeably with Basal Metabolic Rate (BMR).

How Body Mass Index Classifies Weight

Under 20 (19 for women) = Underweight
Between 20 and 24.99 = Normal Weight
Between 25 and 29.99 = Overweight
Between 30 and 34.99 = Obese Class 1
Between 35 and 39.99 = Obese Class 2
40 and above = Morbid Obesity

This is the sum-total of all the energy consuming process going on in the body while it is resting and the release of this energy is only sufficient for the vital functioning of the heart, lungs, nervous system and kidneys. If the Basal Metabolic Rate is the number of calories your body needs when you are resting and multiplied by your activity level, BMR then lets you estimate how many calories you need to lose weight or maintain your current weight.

If you calculations fall outside of the normal range and you are not an athlete, then consult with a licensed medical practitioner to achieve your goals.

The World Health Organization said on Thursday, up to 2 million people could be infected with swine flu if a pandemic outbreak lasts two years. Keiji Fukuda, Head of the WHO(World Health Organization) Flu said that the history of flu pandemics is one third of the world’s population could become infected with these outbreaks. Independent experts agree that the estimate was possible.

Mexico, the country with the strongest impact so far, opened high schools and universities, for the first time in two weeks. A senior official of the Mexican Government suggested that the epidemic is declining. All students have been inspected for symptoms of swine flu, and some were dismissed from school.

Fukuda stated, “If we look at the past pandemics, a reasonable estimate would be maybe a third of the world infected with this virus.” With the current total world population of more than 6 billion, that means a possible total of 2 billion infected. However, he added that the world has changed from previous generations, pandemics, and experts are not able to accurately predict. The past is not a prediction of the future.

Since, this virus is new to the population; the whole world is immunologically compromised. The WHO states that 2 million people can be catch the flu. Yet, half the people show no symptoms or the symptoms are mild.

Fukuda also said that it is impossible to say whether the current flu strain swine is difficult or easy, but even a slight flu “from the global perspective, there are many people; they may develop pneumonia, which can lead to death.” A mild impact in the rich countries can be very different in their impact on developing countries, said Fukuda. People react differently to the flu, the global health and other factors, including malnutrition, war, HIV and other factors.

So far, 24 countries have reported cases of the swine flu virus.  Mexico has two new deaths, a total of 44, while 1160 people were ill, 90 on Wednesday.

Swine flu seems to be a long incubation period – five to seven days before the symptoms, said Dr. Marc-Alain Widdowson, medical epidemiologist of the U.S. Centers for Disease Control and Prevention now monitoring influenza in Mexico City.

Dr. Howard M. Shapiro is the founder and director of Howard M. Shapiro Medical Associates. It is a private multidisciplinary medical office in New York City, which specializes in nutrition counseling, weight control, and life management. His pioneering work in bariatric medicine gained him international recognition in 1981. He was able to establish a comprehensive weight control method which expanded to include psychological services.  Dr. Shapiro has authored Dr. Shapiro’s Picture Perfect Weight Loss: The Visual Program for Permanent Weight Loss and Dr. Shapiro’s Picture Perfect Weight Loss 30 Day Plan (Amazon affiliate link) among others. These books have made a great impact on many people.

Dr. Shapiro’s Picture Perfect Weight Loss: The Visual Program for Permanent Weight Loss (Amazon affiliate link)
Comparisons in pictures give clear illustrations that, while an individual can make a choice of eating food with low calories, he/she can still have a large portion that is enjoyable to one’s palate.  The pictures get readers to think about their food choices. This book is a visual aid to some people who prefer large portions but still want to lose weight. Most people need to ‘see’ and not just ‘hear’ or ‘read about’ it.

This book is straightforward and easy to read. For many readers, this is not a “diet” book.

• It illustrates that losing weight can be easy. It teaches how to satisfy one’s hunger by actually eating more, provided you eat the right foods.
• It allows you free choice, you can control what you eat but you will not feel deprived. It is a realistic system.  This is a better alternative to low-carb diets which are harder to maintain and puts one’s heart at risk.

Another plus is the discussion on emotional eating where examples are cited on how “real people” can modify their eating selections.
While the book may be the best diet plan to many of Dr. Shapiro’s readers, there are some flaws in this book:

• Dr. Shapiro discourages milk and instead encourages an increase in intake of fortified soy products.
• This book leans toward vegetarianism but many people still prefer to have some meat in their diets as their protein source. Some people can only eat so much tofu. Soy products are also quite expensive and not available in some places.

There is no mention of alternatives to seafood in this book. This is a problem to people who are allergic to seafood. The discussion on exercise, as part of a balanced health regimen, lacked depth.
Dr. Shapiro’s Picture Perfect Weight Loss: The Visual Program for Permanent Weight Loss (Amazon affiliate link)
is one of the best approaches to weight control. It is simple and easy to understand. It helps many people to lose weight in a doable, enjoyable way. In the end of it all, it is one’s choice whether he will make use of this book to improve his life.

Dr. Shapiro’s Picture Perfect Weight Loss 30 Day Plan (Amazon affiliate link)

Just like its predecessor, Dr. Shapiro’s Picture Perfect Weight Loss 30 Day Plan (Amazon affiliate link) is a simple and easy book to follow. It has new food comparisons which are as colorful as the ones in the first book. There are real life stories of New York Fire and Police Department personnel, the Chicago 7 on Good Morning America, etc. In this book, there is nutritional information targeted at specific age groups (e.g. kids, teens and seniors).

There is a section addressing eating disorders like bulimia which is affects many young people. Unlike the first book, the 30 day plan book is more specific. As the title suggests, it’s a 30-day eating plan. For many people who are too busy to figure out the portions that they should eat, this book is a big help. However, like the first book, this is also a diet-focused book. Losing weight should also involve exercise.

While this is a one of the best weight control programs written, an exercise regimen would also greatly benefit the readers.

As with all other diet plans, there is one basic thing to remember. If you do not stick to this plan, you will easily regain all the weight that you lost. While this program was designed to be simple and easy to follow and understand, it still takes commitment on one’s part to do this regimen diligently to stay healthy.

Most of us have been accustomed to low-fiber, high-sugar, and high-salt diets. It may be because of the hectic lifestyle that most of us are leading these days. No time to cook, so we end up buying just about anything at the nearest fast-food restaurant. Maybe, we spend too much time in front of the computer or the TV, so, we eat while we are doing something else. Maybe, it’s because our moms just loved to cook those delicious, fatty foods when we were kids. So now, it’s just hard for us to switch to healthier options. Whatever the reason, obesity in USA alone, affects about 60 million people, mostly women.
Having bad eating habits has contributed greatly to obesity. Following are just some of the most common bad eating habits:

1. SKIPPING BREAKFAST
“Blood sugar usually drops overnight, so your brain is running on empty until you eat in the morning,” says Ellie Krieger R.D.
Studies show that those who skip breakfast tend to eat more calories during the day compared to people who don’t skip. You should eat something that will satisfy you enough to get you through the next few hours, like a bowl of bran cereal with low-fat milk.

2. STARVING YOURSELF
If you skip breakfast, your body would have been starved for 12 to 18 hours.
“Not consuming enough calories during the day could lead to increased craving for high-fat or high-sugar foods,” says Suzanne Farrell, MS RD, spokesperson for the AMERICAN DIETETIC ASSOCIATION.

3. BINGING
If you are used to a diet that is low in fiber and high in salt or sugar and partially hydrogenated Trans fats, you will tend to over-eat. This is probably the most common cause of obesity in America.
Instead of eating two or three large meals per day, it is better to eat five or six small meals of high-fibered fruits, vegetables, etc. during the day.

4. EATING ON THE RUN
Leslie Bonci, R.D. calls this, “grab, gulp, and go mentality”. Bonci states that this eating habit can leave you dissatisfied and unsure of what you ate and sometimes give you an upset stomach.
Just like meetings, conferences, etc., include meal times on your schedule. There should always be time for good nutrition. If, however, there is just too much going on in our life, be prepared. Always stock up on healthy options like low-fat granola bars, nuts and dried fruits or single-serving packages of crackers.

5. DRINK ENOUGH WATER
How many times have we been told that drinking 8 glasses of water daily should be a part of our health regimen?
Water is crucial for all organs of to work properly. Drinking a minimum of 8 glasses of pure water a day will help your body to burn fat.
While most people have developed bad eating habits through the years, here are some good eating habits that can make a lot of difference in our lives.

1. EAT REGULAR MEALS
When you skip meals your body feels deprived. It can lead to out-of-control hunger which results to overeating. So, no matter how busy you are, eat meals regularly.

2. EAT MODERATE PORTIONS
It will be easier for you to eat the foods you want and stay healthy by keeping portion sizes reasonable. You don’t have to let your body feel deprived.

3. KNOW YOUR DIET PITFALLS
Before improving your eating habits, you have to identify what’s wrong with your present habits. Write down what you eat for two to three days. If you see an unhealthy diet pattern (i.e. lack of fruits and vegetables or having too much creams or sauces) try to correct it.

4. BALANCE YOUR FOOD CHOICES OVER TIME
If you’ve been used to a diet high in fat, sugar or salt, choose other foods that are low in these ingredients. If after following a regular health regimen, you fall off the wagon, get back up and try to make up for it the next day. Nobody is “perfect” even when it comes to making the right choices on healthy eating.

5. MAKE CHANGES GRADUALLY
Nobody can change overnight. Start with modest changes, and build it up to positive lifelong eating habits. Good nutrition should be a way of life not a life sentence.

Reversing The Course of Diabetes You are what you eat is an adage science has repeatedly proven true. Eating less fats and trans fats lessens chances of heart disease. Some believe that a gluten-free and casein-free (GFCF) diet helps children with Autism recover. Now, Dr. Neal Barnard (University of Toronto, George Washington University) claims in his book, Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs(Amazon affiliate link)  that his diet can actually reverse the course of one of this century’s dreaded diseases: Diabetes. Fact – Diabetes has reached epidemic levels. More than 200 million around the world suffer from it. If left untreated, it may lead to severe conditions such as heart disease, kidney failure, blindness, amputations, etc.

• Traditionally, diabetes has been treated using a regimen of low carb/calorie diets and medication recommended by the American Diabetics Association (ADA) to keep the disease in check.
• Barnard’s book challenges this decades-long practice by saying that eating a low-fat vegan diet and foods with low glycemic index can do better, can help reduce or do away with medication, and even reverse the disease’s progression.
• In his book, he explains that in people with Type-2 diabetes, an “accumulation of tiny amounts of fat inside muscle cells” cause blockages that prevent insulin from opening the cell membrane and allowing glucose to enter.

Eliminating animal fat and taking in minimal protein is key in improving insulin sensitivity. People with diabetes take insulin to control their blood sugar (glucose). He studied two groups in his research; one control group followed the ADA diet while the other was placed on a low-fat vegan diet. The study found that while the ADA group were able to control their blood sugar levels as expected, the other group actually had to lessen their medication as their blood sugar began to drop dramatically.

• The diet also reduced the vegan group’s A1c (measure of blood-glucose control) three times better than the others.

The diet also appears to help reduce body weight, control cholesterol, improve glycemic control, control blood glucose levels, decrease triglycerides, and reduce blood pressure. Switching to a vegan diet is not easy, so for those concerned about the diet’s palatability, the book offers a tasteful menu of meals from cookbook author Bryanna Clark-Grogan.

The recipes are incorporated into the book’s “7 Days of Healthful Menus” section. There’s even a Nutrition Guideline, a section on the “New Four Food Groups”, and a list of permitted and non-permitted foods. Surprisingly, Dr. Barnard found that those who have been on the ADA diet were eager to jump ship.

Barnyard’s diet does not limit portion sizes, as it focuses on diet and nutrition not on counting calories and carbohydrates. However, the real power of this book is that it gives diabetics a choice, one that is rooted in science and has been tested and proven successful. No longer are they tied to certain foods and medication. As Barnard says to diabetes sufferers, “You are now in the driver’s seat.” Those who want to be in control should grab this book immediately.

Dieting is not an effective weight loss tool.  In fact, dieting will actually make weight loss next to impossible.  The premise behind dieting is that the individual will limit their caloric intake enough to lose one to two pounds a week.  But more often than not, the person who is desperate to lose those pounds today is likely to try to limit the calorie intake even more.

A pound of weight is equal to 3500 calories.  That means in order to lose a pound of fat you have to either burn off another 3500 calories a week and maintain the food intake you are enjoying now or cut the calorie intake or a combination of both.  So if you are a woman who normally eats around 2000 calories a day and she wants to lose a pound to two a week she must cut the calorie intake to 1500 and increase the amount of exercise she does.

The question becomes can she continue to maintain the calorie count on a daily basis for the long-term to maintain her weight loss or will she eventually feel tired, weak, fatigued and deprived of the foods she enjoys?

And to increase the likelihood of failure decreasing calorie intake and feeling tired and weak will also decrease the metabolic rate and slow the anticipated weight loss.  Without weight loss what’s the point of cutting the calories?

The goal is to increase the metabolic rate and burn more calories.  And in order to do that you actually have to eat.

1  Eat six small meals every day.  It may sound like a lot but six small meals will provide your body with as much calories as it needs but spread out over a period of time so there are no gaps in the day when the body is without energy. If you eat only three large meals a day then you are more likely to eat junk food when you’re hungry.  But eating six meals means you won’t feel hungry, your metabolism will stay  high and you’ll never go more than a couple of hours without eating.

Split your three large meals into six smaller ones.   Incorporate less processed foods and more raw material such as fruits and vegetables – both of which you can eat as much as you want.

2 Drink a lot of water.  The added water is now available to help the extra toxins and waste products from the body making metabolism easier for the body.  It also keeps you feeling full, plumps your skin cells so you look younger, keeps the metabolic rate moving and keeps your kidneys healthy.

The standard number of ounces of water that is recommended is 64 or 8 – 8 ounce glasses.  But if you are trying to lose weight and increase your metabolic rate then it’s better to drink 10 -12 glasses per day.  Spread them out over the daytime and begin to cut off the drinking by 7 or 8 pm (depending upon what time you go to bed).  This will save you from getting up all night to go to the bathroom.

The average person living in a Western country is now obese.  The secondary effects of this weight gain ranges from a decreased ability to be active with family and friends to diseases and illnesses that can be directly attributed to the body’s decreased ability to remain healthy at an increased weight.  The causes of this weight gain can be credited to several different factors which range from the Standard Western diet high in fat and processed foods, decreased exercise, more desk jobs and increased stress in the lives of people.

No matter what the reasons weight loss and increased exercise is the solution.  And because of the increased number of people suffering there are also a plethora of weight loss programs available to meet almost every need you can imagine.  But among those weight loss programs that are legitimate are also those that are unreasonable.

People who are desperate to achieve their goal are often at a higher risk of falling prey to those who would want to take their money without delivering on the promise.  There are some specific criteria to evaluate before you join a weight loss program or determine to follow a particular plan.  Let’s look at those criteria now.

1. Does the program promise quick, rapid, easy and painless weight loss?  Most legitimate weight loss programs won’t make a promise that you will lose weight rapidly because they know that such a thing isn’t possible.  The only promise they may make is that they’ll help you lose it as fast as medically possible.  So if you find a program that promises you’ll be in that bikini in 2 months – don’t walk away – run!

2. Does the program recommend the use of supplements to jump start or maintain weight loss?  Many weight loss programs will recommend using a multi-vitamin because in the process of cutting calories many people may also cut out the necessary vitamins needed to help maintain the functioning of the body.  However, if the program relies on a supplement as the basis of the program then it’s probably not something that you can maintain for any length of time.  And before considering any supplement consider the side effects, the long-term effects and any interactions with medications you may already be taking – such as blood pressure medication and any of the over-the-counter medications you may take for headaches, allergies or pain relief.

3. Does the weight loss program address the mental aspect of losing weight?  However good the program may be if you aren’t prepared for the lifestyle changes and the weight loss then the program won’t help you!  If the program appears to be legitimate and doesn’t make big claims about what you can accomplish but doesn’t have a support mechanism built in you may want to find your own support mechanism to use the program.

4. Does the program advocate incorporating exercise into your daily routine as well as dietary changes?  Research is clear about the health benefits of both.  Those who use both a dietary change and exercise will have better results than those who just cut calories.

Before joining any weight loss program it’s important to evaluate the criteria that make the program healthy and successful.  Those programs that encourage people to make drastic changes to their diet or exercise hours each day, are more than likely not going to be successful because of the amount of will power it would take to maintain the program in the first place.

Take a strong look at how the program will also affect your body and your health.  We are given one body to last this lifetime.  When we take good care of it – it will take good care of us.