Post from ediets.com
Health and DietReach for that glass of orange juice. Studies suggest the most commonly consumed nutrient, vitamin C, helps to reduce both the physical and psychological effects of stress. Vitamin C is found in fresh fruits (oranges, grapefruits, strawberries, cantaloupes) and vegetables (broccoli, tomatoes, parsley, and asparagus). FitnessMake like a banana and split – your routine. You’ll be able to hit each muscle group longer and harder if you work your upper and lower body on different days. If you usually train all of your muscle groups in a single session, try splitting your routine.
Yup - these are from ediets.comNovember 29 Health and DietReach for that glass of orange juice. Studies suggest the most commonly consumed nutrient, vitamin C, helps to reduce both the physical and psychological effects of stress. Vitamin C is found in fresh fruits (oranges, grapefruits, strawberries, cantaloupes) and vegetables (broccoli, tomatoes, parsley, and asparagus). FitnessGo ahead! Take a break. Everyone needs a break from his or her workout routine – even you! If you over train, you increase your risk of muscle aches and tears, joint injuries, fatigue, illness and even depression. Every 12-16 weeks, it’s a good idea to take a week off. It won’t hurt a bit. November 28 Health and DietWhen you get more familiar with the ins and outs of weight loss, you realize there is more to shedding pounds than the mere foods you consume. How your meals are prepared is equally important. Become familiar with healthy and classic cooking methods such as the French style of cooking lean poultry and meats “en papillote,” which means cooking inside tin foil. This method is easy, clean, and low fat since no additional cooking fat is needed to retain moisture. Great on the grill too! FitnessWill skiing take your fitness downhill? Before you hit the slopes, prepare yourself with a comprehensive program that includes strength, flexibility, balance and agility training. Skiing is superb exercise, but you’ll want to make sure you’re fit enough to avoid injury.
Health and Diet The absorption of vitamin supplements depends on “bioavailability,” or ultimately how well your body can use these nutrients. Save time, money, and effort by remembering that heat, oxygen, and light all affect supplement potency. If you take them, store supplements in a cool, dry place, in opaque containers that minimize exposure to light. Fitness To break through an exercise plateau, try interval training on the cardio machines. Most machines have some type of preset interval program that intersperses periods of intensity with periods of recovery. The program may be called fat burner or weight loss. They may change speed, grade or resistance level. Be sure to stay within your target heart rate range. November 25 Health and Diet Missing breakfast, overeating at lunch, sucking down an early dinner, and munching late at night can leave energy levels all over the place. These fluctuations can lead to mood swings, like cranky mornings, lethargic afternoons, quick-tempered early evenings and sleepless nights. Spreading out nutrients will keep your energy levels steady, so mornings become more pleasant (especially for those around you) and afternoons are more productive! Fitness To make an hour of cardio fly by, break up your workout into 4 fifteen-minute segments on different modalities. For example, try 15 on the treadmill followed by 15 on the bike, moving next to the stairmaster and finish up on the elliptical trainer. The hour is much more manageable in 15-minute increments.
Weight Loss Strategies from ediets.com Strategy #1: Exercise Yet another reason to do a workout - activity increases endorphin levels and relieves stress. You'll feel inspired and good about yourself, and you'll naturally decrease your food cravings. Strategy #2: Get a Massage A relaxing rubdown may help relieve anxiety, depression and sleep problems. It can also clear your mind of those food-filled fantasies. Strategy #3: Read a Book, Newspaper or Magazine Lose yourself in a novel or catch up on the news of the day. Even a mindless flip through a magazine will keep your mind - and your hands - on things other than food. Strategy #4: Listen to Relaxing Music Studies have shown that soothing tunes can decrease the production of a substance called cortisol, which can lead to carbohydrate cravings. Music can also increase relaxation, relieve stress and provide more clarity and energy. Strategy #5: Take a Bath with Aromatherapy Oils of citronella, eucalyptus, sage, lavender and chamomile added to a bath can relax you. Think of this as a special indulgence that won't leave you feeling guilty.
You guessed it- todays tip is from ediets.comHealth and DietMissing breakfast, overeating at lunch, sucking down an early dinner, and munching late at night can leave energy levels all over the place. These fluctuations can lead to mood swings, like cranky mornings, lethargic afternoons, quick-tempered early evenings and sleepless nights. Spreading out nutrients will keep your energy levels steady, so mornings become more pleasant (especially for those around you) and afternoons are more productive! FitnessTo make an hour of cardio fly by, break up your workout into 4 fifteen-minute segments on different modalities. For example, try 15 on the treadmill followed by 15 on the bike, moving next to the stairmaster and finish up on the elliptical trainer. The hour is much more manageable in 15-minute increments.
Well... yes todays post is again from ediets.comNovember 24 Health and DietCruise ships are like floating buffets! Food is usually served 24 hours a day, which could tempt anyone to stray. Stick as closely as possible to your usual eating schedule and avoid cruising the buffet table! Remember, just because the food is there, doesn’t mean you have to eat it. Decide what you’re going to eat ahead of time. You’ll be less likely to overdo it. FitnessInterval aerobic routines are great to take you to the next level of fitness. After you have warmed up, try intervals of 1 minute at the top of your heart rate range followed by 2 minutes at the bottom of your target heart rate range. As you build up more endurance, go for a 1-1 ration of work to rest (otherwise known as active recovery). Ultimately you can reverse the ratios so that you are working hard for 2 minutes and recovering for 30 seconds. November 23 Health and DietBuddy up. It always helps to enlist a friend to share your activity or act as a helper. Support is one of the most important factors in exercise adherence, as someone else can serve as a reminder of your goals. Assistance can come from a friend who joins you for an early morning run or your daughter counting your number of laps in the pool. FitnessIf you get muscle cramps during exercise, try increasing your water intake prior to exercise. You can also try eating some low-fat dairy products like yogurt, cheese and milk for added calcium or bananas or potatoes for added potassium. If the muscle cramping continues, see your healthcare provider.
From ediets.comHealth and DietAccording to the American Dietetic Association, you can reduce the fat content of cooked ground beef by as much as 50 percent if you rinse the beef after cooking! You still retain the nutrients such as iron, zinc, and B vitamins, so enjoy this healthier version. So before you serve up that burger, take the time to rinse off the extra fat. A small step will go a long away. FitnessIt is estimated that for every one pound increase in lean muscle mass, resting metabolism increases 30 – 50 calories per day. If you can add 5 pounds of lean mass you could burn off 20 – 25 pounds in a year without changing your diet.
From ediets.comHealth and DietCan’t get your family to eat vegetables? Experiment with a variety of veggies – choose different textures, tastes, and shapes. Try them raw or cooked and incorporate them into your recipes. Add vegetables to casseroles, stews, or pasta dishes. Your family may not eat them as a side dish, but they may like them when they’re incorporated in other dishes. FitnessIf you are having trouble fitting in walking, 3 ten-minute sessions have the same health benefits as one continuous 30 minute session. Try one session before work, one on your lunch break and one after your evening meal. It may be much more manageable for you to fit in exercise in 3 shorter bouts.
Tips for Success from ediets.com Strategy #1: Call a Friend If that carton of ice cream is calling your name, calling a friend can take your mind off the mint chip. A friendly conversation can last long enough for the craving to pass, and it can remind you that other people support your weight-loss goals. Next time you're tempted, reach for the phone instead of the refrigerator. Strategy #2: Get a Diet Buddy Staying motivated on your own can be a struggle. A diet buddy makes it easier to stick to your goals because you're "in this together." It's someone to turn to in a moment of weakness, and a friend to celebrate each little success. Strategy #3: Go to a Pro It's not always easy to make the best food choices. A nutritionist can give you a healthy meal plan that helps you meet your goals while meeting your daily nutrition requirements. It takes the guesswork and the hard work out of deciding what to eat. Strategy #4: Go Online Today you can shrink your waistline, online! Sign up for an online weight-loss program or find a message board that caters to dieters. It's a convenient and private way to find diet tips, talk to others who understand your struggle or get a complete diet plan - all from the comfort of your computer.
Post from ediets.comHealth and DietWhen you’re shopping for berries, buy small quantities in clear containers so you can see the ones on the bottom. If they’ve developed mold, don’t buy them! Store in the refrigerator for no more than three days and do not wash until ready to serve, as water can hasten decay. Wash thoroughly, just before eating. For the freshest berries, pick your own, or purchase them from a local farmer’s market.
FitnessIf you want a natural remedy that really works, try exercise. In a consumer survey of more than 46,000 people, exercise scored better than other remedies for allergies, depression, high cholesterol, insomnia and respiratory infections. Participants also favored exercise over many alternative therapies such as massage, diet, herbs and acupuncture.
Post from ediets.comHealth and Diet Did you know that fruits and veggies have fluid? Some of these nutritional goodies are over 90 percent water so they may help quench that thirst. Grapes, pineapple, watermelon, celery, and lettuce are just a few. Not only will they satisfy you when you’re thirsty, but they also count towards your “5-a-day.” Fitness Exercising but not seeing the improvements you want? Try a personal trainer. Those who train with professional supervision achieve strength gains 30 – 45% greater than those who exercise alone. Plus they get results 30% quicker.
THE 10 LAWS OF GUARANTEED WEIGHT LOSS -from ediets1. EXERCISE -- A minimum of 20 minutes of aerobic exercise to increase the heart rate three times per week. Talk to your doctor and start slowly. More exercise is OK as long as it is sensible and balanced. 2. EAT HEALTHY -- Have balanced meals, more fruits, vegetables and fish, less red meat and far less junk food. Vitamin supplements are OK if guided by a nutritionists or doctor. 3. EAT LESS -- Conscious eating always produces a significant decrease in food consumption. This can mean as much as 50- to 75-percent difference in some compulsive eaters. NOTE: One's ability to consistently fulfill and practice Laws 1, 2 and 3 is dependent upon the practice of ALL 7 Laws below. Will power and denial are no substitutes. The ability to sustain the practice of the first three Laws is a direct result of practicing Laws 4 through 10. 4. SELF-EXPRESSION -- Being and doing your true self in action, words and thinking is essential. Say what you mean, do what is right for you and live a life that reflects your best talents and skills. This Law is highly dependent upon the practice of Laws 5 through 10. 5. SELF-ACCEPTANCE -- A willingness and ability to love and accept yourself as the imperfect and wonderful person that you are. Overcoming crippling self-hate and extreme self-judgment and replacing them with compassion and a realistic assessment of your true value. This Law is dependent upon the practice of Laws 7, 9 and 10 6. MANAGE EMOTIONS -- The ability to identify, observe and productively focus and/or express your intense emotions. This Law is dependent upon the practice of Law 7. 7. HEAL EMOTIONS -- Identifying, experiencing and working through your emotional wounds so they no longer dominate your behavior, your relationships and your sense of self. This Law is dependent upon the practice of Laws 8, 9 and 10. 8. MANAGE THINKING -- The ability to identify, observe and productively focus your thought processes. Includes the awareness that most thinking is perceiving as opposed to knowing. This Law is dependent upon the practice of Law 9. 9. HEAL THINKING -- Identifying, experiencing and working through your mental wounds so that they no longer dominate your emotions, your perceptions, your relationships and your sense of self. 10. SPIRITUAL NURTURE AND DEVELOPMENT -- A willingness and ability to connect and relate to the Divine Source -- God -- Higher Power. An ability to allow that Source to guide your life and nurture your deepest needs. This Law affects all other Laws. Your ability to practice it effectively can be limited by issues either healed or avoided in Laws 7 and 9.
Post from ediets.comHealth and DietBored with barbecue sauce? All fruits can be transformed into tangy salsas and terrific dressings for grilled meat, poultry and fish. Try this mixed berry salsa with orange roughy, a fish mainly exported as frozen fillets, or lean grilled pork tenderloin: Combine 1/2 pint each raspberries and blackberries, 3 Tbsp. minced sweet onions, 2 Tbsp. sugar, 1 Tbsp. raspberry vinegar; chill about 2 hours. Spoon 2 Tbsp. of salsa over each serving of meat or fish. FitnessEach pound of muscle on your body burns about 25 calories a day compared to only 2 calories for a pound of fat. The only way to increase your muscle mass is with strength training.
Tips from e-diets.comHealth and DietAccording to the United States Department of Agriculture (USDA), the average American consumes more than 20 teaspoons of added sugar each day. This equates to roughly 328 calories! These extra spoonfuls of sugar and empty calories won’t help keep the weight off. There is no daily reference value for sugar, but experts recommend any added sugar intake should be less than 10 teaspoons each day. FitnessEvery hour long television program contains approximately six commercial breaks that last 3 minutes each, so you can use that time to get in some extra abdominal exercises (on non-consecutive days, of course!) without missing a scene.
My favourite and easy post from ediets.comHealth and Diet According to the United States Department of Agriculture (USDA), the average American consumes more than 20 teaspoons of added sugar each day. This equates to roughly 328 calories! These extra spoonfuls of sugar and empty calories won’t help keep the weight off. There is no daily reference value for sugar, but experts recommend any added sugar intake should be less than 10 teaspoons each day. Fitness Find the right time for fitness. If you exercise at the time that's best for you, exercise will fill you with energy, not fatigue. Experiment...keep an exercise journal and note the time and your performance, then exercise at your optimal time for best results.
Posts from ediets.com/newsHealth and DietDon’t have a food scale? You don’t need one. A medium potato should be the size of a computer mouse; an average bagel should be the size of a hockey puck. A cup of fruit is the size of a baseball, while a cup of lettuce is four leaves. Three ounces of meat is the size of a cassette tape or deck of cards, while three ounces of cooked fish is the size of your checkbook. FitnessGood posture makes you look 10 pounds lighter and 10 years younger by lengthening your torso and slimming your waist. Five Strategies to trim down without feeling like you've done a workout.
Strategy #1: Dance Down to Size Burn calories while you burn up the dance floor! Take lessons using your favorite aerobics video (hip hop, salsa, Latin, belly dancing) and when you feel ready, try your new moves at a club or at the next party. Dance for at least one hour each time you go out and you'll get a great workout without even trying. Strategy #2: Shop 'til You Drop the Weight Make the most of the mall by turning it into your private gym. Park far away from the entrance and take a couple of laps around the mall before you go in. Once inside, take the stairs or walk up the escalator instead of riding between floors. Shopping while exercising - what could be more fun than that? Strategy #3: Get Going with a Group Exercising with others can keep boredom at bay. Look in your local paper or ask around the neighborhood for a walking club or biking group near you. Ask friends to be your "fitness buddies" and make shaping up a social activity. Strategy #4: Play with Your Puppy If you think exercise is for the dogs, you're right! Take your pampered pooch for a long walk or enjoy a day of play at the park. Remember, your dog needs exercise as much as you do, so you'll both get the healthy benefits. Strategy #5: Experiment with Exercise Try out new activities by taking a few lessons to see if it's right for you. Take advantage of free offers at local health clubs and sign up for a couple of classes. Look in the local paper or ask friends what they enjoy. There's a workout waiting for you - go out and find it!
Post from ediets.comNovember 12 Health and Diet Keep moving! Sedentary jobs do little to whittle the waistline. If you’re sitting in front of a computer or on the phone most of the day, take every opportunity to burn more calories. Take the stairs instead of the elevator, use your break to walk around, do isotonic exercises while sitting at your desk, and be sure to fit time in your day for aerobic activity. Fitness According to a study conducted by researchers at the National Institute on Aging, the Johns Hopkins Medical Institution and the Veterans Administration Medical Center, sedentary older people who participate in an aerobic exercise program show improved cardiovascular function regardless of prior conditioning. November 11 Health and Diet Limit liquid calories. Soft drinks may be the most popular beverages at a barbecue, and just one soda can add 150 to 200 calories to your daily tally. Have a few glasses throughout the day and you’re talking about enough extras to make the difference in weight loss or gain. Even lemonade and iced tea (if sweetened with sugar) can add up. Stick to water, diet soda or another calorie-free beverage. Fitness Although you may consider yourself to be constantly "on the go" that does not take the place of a formal exercise program. Yes, chasing after kids, walking the dog and gardening do add up to calories burned, but if you truly want to reach weight loss and fitness goals, you need to regularly participate in a moderate to vigorous fitness routine.
Wake up exercises from prevention.comEveryone dreads those dark winter mornings when you wake up so zonked that even hitting the snooze button makes you tired. "Because your core temperature is at its lowest, physical performance is worst in the morning, especially when it's cold," says Michael Deschenes, PhD, a professor of kinesiology at the College of William & Mary. "When your muscles are cool, they don't generate as much force and are more susceptible to strain and injury." Whether you're a committed early exerciser or not, it's worth it to get up and get moving because it will make mornings easier. "As your core temperature rises, hormones and endorphins are released, making your limbs feel looser and improving your mood," says Deschenes. That's why we asked Juel Bedford-Rossi, a fitness instructor and wellness consultant in New York City, to create this extragentle routine to energize you--even when all you want is to stay warm and cozy all day. Workout Basics These exercises emphasize light stretching and toning, ideal for mornings when you feel groggy. The workout takes about 15 to 20 minutes and requires a book, bath towel, and washcloth. Upper-Body Fan Warms torso and facilitates breathing by opening shoulders and upper chest.   A. While lying on back with arms outstretched to sides and palms up, bring knees up and roll them to right side. Turn head to left. Try to keep both shoulders touching bed. B. Sweep left palm in 180-degree arc over chest to touch right palm, letting head follow arm, then slowly reverse move. Repeat 10 times, then switch sides. Gentle Crunches Warms and tones the core.  Remove pillow and start by lying faceup. Bend knees and plant feet on bed. Press palms into mattress near hips. Tighten abs and lift both shoulder blades off bed. Hold for a complete breath, then lower. Repeat 10 to 15 times. (If your mattress is soft, do this move on the floor.) Rise and Shine Leg Extensions Warms lower body by enhancing circulation between lower extremities and heart.  A. Lie faceup on bed with knees bent, arms outstretched to sides, and palms down. Pull knees in toward torso, pressing heels together, toes apart. B. With heels still touching, straighten knees and extend legs straight into the air, pressing inner thighs firmly together. Pause. Bend knees back toward chest. Repeat 10 times slowly. Seated March Gets heart pumping without your having to stand up.  Sit on side of bed and extend arms in front, palms up. Clench fists and bend elbows (like "putting up your dukes"). Then, keeping back straight, raise left knee while twisting and pulling right elbow to left knee. Then raise arms while tapping left toe to floor. Repeat 10 times on left side, then switch sides. Dress-Up Squats Strengthens and tones quads, hamstrings, and glutes.  Stand with feet hip-width apart, toes forward. Extend arms in front, holding your clothes for the day. With weight on heels, sit back and down as if sitting in a chair. (Don't extend knees beyond toes.) In this position, slowly set out an article of clothing. Come to standing and repeat until you've laid all your clothes on bed. Big Book Swing Tones and strengthens arms, legs, and torso. (Omit if you have lower-back problems.)  A. With legs apart and knees slightly bent, press a dictionary-size book between palms. Straighten arms and lower book to outer left ankle. B. As you stand, sweep book diagonally to upper right (like golf swing), lifting heel of left foot and pivoting toes inward. Slowly twist back down. Repeat 10 times, then switch sides. Arm Yawn Stretches deltoids, triceps, and chest; improves flexibility in shoulders.  Hold one end of washcloth and raise arm up, bending elbow behind head. Bend other arm behind to clasp washcloth. Pull gently in opposite directions. Hold for five breaths and release. Switch arms; repeat. Towel Lats Tones arms while improving flexibility in back and shoulders.  Stand holding bath towel taut at both ends, arms extended overhead. Flex back and shoulders and pull towel down behind your head, lowering it to neck level. Return to start and repeat 10 times.
Post from ediets.comHealth and Diet Anybody who’s ever worked the night shift knows how difficult maintaining healthy eating habits can be. Late shift hospital employees tend to gain more weight and exercise less than their daytime counterparts. Plan your meals so you avoid the vending machines. Eat the same way you would if you were working daytime hours. Have breakfast before work and dinner at the end of your shift. Make time to exercise. Fitness If exercise and a healthy diet haven’t trimmed your abdominal fat, add stress reduction to your daily routine. Studies have shown that high levels of cortisol – a stress hormone - contribute to fat on your midsection. To decrease the stress hormone, practice stress reduction techniques, get plenty of sleep and avoid smoking and alcohol consumption.
Hello Everyone, Tickets are already selling for the upcoming "What the Bleep" showing and workshop at Millennium Place. This event sold out last week in North Vancouver as 80 people showed up - but the room could only hold 60 - I would think it will sell out here as well. CALL to reserve your ticket 604-905-0084. Live in joy, Kelly O. What the Bleep do We Know? Movie and workshop. This part documentary, part story, delves into the realm of physics and metaphysics, the material and the unseen world. Scientists and psychics, joining in philosophies. Dynamic and interactive workshop follow movie presentation. Held at the Youth Centre at MY Place. Raising funds for Whistler's youth. Tuesday, November 22 7pm-9:30pm $10 donation KEEPING WHISTLER WELL - The "What the Bleep" event is brought to you by: West Coast Institute of Mystic Arts 1591 Bowser Avenue North Vancouver BC V7P 2Y4 604-982-0099 www.westcoastmysticarts.com
Another post from ediets.com - I skipped the fitness tip today as in its entirety it did not make sense. The message was good - buy new sneakers or cross trainers when your old ones wear out so you don't hurt yourself. Health and Diet Modify some of your favorite holiday recipes for healthier versions. Try these substitutions: Ricotta cheese instead of cream cheese, low fat yogurt or low fat cottage cheese blended with lemon juice instead of sour cream, chilled evaporated skim milk instead of whipped cream, two eggs whites in place of a whole egg. Make the holidays healthy!
Tips from ediets.comHealth and Diet Enjoy friendly family competition. There aren’t many activities more motivating than team competition. Join a father-son or mother-daughter softball league in your area. Or, sign them up for a kids-only league and volunteer as an assistant coach, so you can get out there on the field and practice with them. Make healthy living a family affair. Fitness Be sure to get a medical check up prior to beginning any exercise or sports program. If you are on medication or at high risk for heart disease, diabetes or stroke, you need to have a physician's clearance prior to engaging in vigorous activity.
This post from ediets.com
Health and Diet
A cold or bad allergies means no amount of butter, cheese or other fat is going to improve the taste of your food. All you’re doing is adding fat and calories to your food… for nothing. But you can spice it up with cayenne pepper or hot sauce, which can actually help you to breathe easier and increase the chances you’ll regain your sense of taste.
Fitness
Increasing your daily activities like walking the dog, parking the car at the far end of the lot and taking the stairs can add up to significant improvements in weight, body fat, cholesterol and fitness. Strap on a pedometer and set a goal for the number of strides you want to complete in a day. That little gadget will be a constant reminder to get up and move. It’s a great little motivator and usually costs under $30.00.
Here are 10 tips for the beginner from efitness.com1. DON'T WORRY ABOUT FEAR -- Understand that it's OK to feel somewhat unsure of yourself prior to starting an exercise and nutrition program. The psychological aspect is the first thing to accept. There will be a lot to learn concerning weight training, cardiovascular exercise and nutrition. However, recognize that as you begin the process, you will continually learn, get more comfortable and, most importantly, make progress. 2. DECIDE -- In most articles, this point is referred to as goal-setting. However, I prefer DECIDE, because I see too many people fail with goal-setting. I realize it’s a play on words, but it seems to work. You’ll need to write down and DECIDE what it is you want to accomplish. For example, you may decide you want to lose 30 pounds of body fat and gain 2 to 3 pounds of muscle. Maybe you’ll decide you want to be able to walk 5 miles without losing your breath, or possibly fit into that size 8 dress or 31" inch waist pants. Write it down and make it quantifiable. Just saying, "I want to get in shape and lose weight" is not quantifiable. There’s no target. 3. GET A CHECKUP -- Having a physical is a wise decision, because it will help assure you’ll attain the most benefits with the least amount of risks. If you smoke, have high blood pressure, high cholesterol, diabetes or are overweight, it’s doubly important. Remember, this is about starting right. 4. STRUCTURE -- You will need guidance. That’s where eDiets comes into play. Our site is marvelous for beginners. When registering, you are asked to input your goals, current activity level, health history and several other measurements. We then provide a program that matches your goal and your current fitness level. You receive a nutrition program and complete exercise descriptions. I know what you’re thinking, "Yes, but how do I know if I’m really doing things correctly?" Don’t worry. If you ever have a question related to your program, we have a team of personal trainers and dietitians ready to assist you. You will not be left alone. 5. GET REAL -- Take a close look at your schedule and be realistic concerning how many days and how much time you can realistically devote to exercise. This is going to be long-term, so it has to be based on reality. Too many people start working out every day and think that’s the best approach. Wrong! Maybe you only have two to three days to devote to exercise and only 45 minutes for each session. It's the combination of efficient nutrition and exercise that will yield the greatest benefit, not simply excessive exercise. That's a sure way to experience burn out. 6. EDUCATE YOURSELF -- You'll need to develop an understanding of concepts such as repetitions, sets, cardio, etc. Again, we can help. When you get to the eDiets fitness program, you’ll be lead to a glossary of fitness terminology that will help get you started in the right direction. This will give you a good, overall understanding of many fitness terms you may have heard in the past. 7. EAT -- Begin to get an understanding of how food affects the body. I’m not asking you to become a nutrition guru. Simply try to understand, for example, what happens to your body when you have a big bowl of pasta compared to a smaller amount of pasta combined with chicken and a small Caesar salad. Become familiar with the affect elevated blood sugar has on storing fat. You can receive additional education on this subject matter when you join. Just email one of our dieticians or access one of the great support boards available to members. The best part? When you join eDiets, we'll customize your nutrition based on your food preferences. It's based on reality. 8. MOVE -- No, not geographically. Start to work out, start to move. Your weight training won't take a lot of time as a beginner, nor will your cardiovascular exercise. You’ll focus on form, technique, precision and breathing correctly during your workout. You'll find the site all-encompassing and able to answer many of your questions. Not sure about a specific weight-training move? Just access my Fitness For You support board, and I'll answer your question. I won't stop explaining until you’re clear. 9. BEWARE OF MAGIC POTIONS -- Don’t get hooked into supplements that can magically reduce body fat or infomercials that sell ineffective products to get your stomach flat. Remember, these companies are just trying to make a buck, and most of them don’t provide all the information you require to make a wise decision. They prey on emotion and impulse buying. Stay far away. 10. COST EVALUATION -- It's important to get the most effective nutrition-and-workout plan for your needs. In business, it’s called cost versus benefit, but I like to call it "What the heck do I get for my money?" It’s also important to get ongoing education that doesn’t require this to be a full-time endeavor. You need quick and timely information that won’t "break the bank." Joining eDiets is a fraction of the cost of hiring a nutritionist or trainer at a health club.
Today's post from ediets.comHealth and DietCravings! In times of stress, there is no question that comfort foods can help you get over a hump. You don’t have to totally give up on comfort foods in order to eat right, just be aware of portions. Instead of ice cream, try low fat yogurt or sherbet with fresh fruit. Avoid the bag of potato chips and reach for pretzels or air popped popcorn. Enjoy the foods that comfort you – by not overindulging. FitnessFitness should be fun. Choose activities that you think you will enjoy. Ask yourself if you enjoy more individual sports like biking, group activities like martial arts class or team activities like volleyball. Maybe a combination of all three fits your needs. You won't know if you like it until you try it. So let yourself be a kid again and find ways to make fitness fun.
Post from ediets.comHealth and DietLunch time at work! If you tend to go out to eat or order in, you may be getting extra calories daily. Your lunch may have more fat and calories than any other meal of the day. Pack your lunch so you know exactly how much you are eating and fit it into your plan. If you go out or order in, choose salads or sandwiches. Choose wisely. FitnessTake an inventory of where you are with your level of fitness. Assess your situation regarding the amount of time you exercise and take the time to write some new resolutions. Don’t wait until next January to make the same mistakes. Categorize your new goals and be realistic. Develop an action plan and put your plan into action. By the time January rolls around you’ll be on the right track.
Today's tips - again from ediets.com
Health and DietGoing to bed within two hours of eating a meal can trigger heartburn. That’s not enough time for the stomach to digest the food consumed and allow the acid levels to decrease. Avoid eating late at night and lying down after meals. Elevating the head of the bed by two to three inches with cinder blocks or books will help keep the upper portion of the body in an elevated position and reduce the potential for acid reflux. FitnessTo avoid stomach cramps during exercise, avoid caffeine, limit dairy foods and wait at least one hour after eating to workout. Being nervous and high impact activities can also upset your stomach, so try to remain calm through deep breathing and do intervals of high and low impact activities.
Tips from ediet.comHealth & DietYou should be able to consume any food in moderation -- but you don’t have to. While some studies have indicated that too much variety in choice and flavor can actually lead to overeating, nothing should be considered off-limits to ensure good nutrition and a lifelong fit. Abstaining can often have an adverse effect. Depriving yourself can often lead to an all-out binge. FitnessTo achieve cardiovascular fitness, the American College of Sports Medicine suggests performing aerobic exercise sessions 3 to 5 times per week. You should expect to see and feel improvements in 6 - 8 weeks.
Trick or Tips The day after Halloween and there’s a bowl full of candy in the kitchen – how do parents avoid dipping into the treats that ruin one’s will power. Or even how do you get the kids to avoid gorging themselves into unhealthy sugar induced frenzy. Try these tips or tricks:
- Hide the candy – don’t leave it out where it can be seen;
- Ration the candy to a daily limit - easier said than done - try setting out your limit in the morning when you don't feel like having it and then put the rest away;
- Put the candy in the freezer – I told my kids to count the candy – based on 100 treats they can have a candy every 3 or 4 days and make it to next Halloween;
- Put a bowel of fresh fruit beside the bowel of candy and always go for the fruit – in that moment of weakness you might just win out if there is something else handy;
- Just throw it out – let the kids have a few pieces and then just get rid of it – maybe the local food bank would want it. Sure it is a waste, but better than being on your waist(or hips or thighs).
Todays tips from e-diets.comHealth and DietMaking a holiday fruit pie? Reduce the calorie and fat content by replacing the top crust with decorative pastry cut-outs or a lattice-style top crust to reduce the amount of dough needed. This will cut down on calories and fat without affecting appearance or taste! Instead of using heavy cream to top your pie, opt for a dollop of fat-free Cool Whip. It’s a perfect topping for a palate-pleasing pie. FitnessRegarding aerobic activity, you should aim to warm up for 5 to 10 minutes at a slow pace and then perform the activity in your heart rate zone for 20 - 60 minutes followed by a gradual decrease in intensity for your cool down.
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