Starting a Lifelong Running Program

I don't think you'll find too many fitness experts who don't feel running is one of the best exercises you can do to keep in shape.

The criticism is the stress on the body. The knees and leg muscles do take a beating. But . . . there are plenty of runners in their 60's and 70's who have been running for years and continue to do so.

Running is simply too great of an exercise to dismiss. Here's a way to make running a lifelong exercise with minimal injuries.

First, warm up is very important. Ideally you should walk at a brisk pace for 5 minutes of more. After the body starts to get warmed up, some stretching exercises will help loosen the muscles and prepare them for the workout to come.

A continuous steady stretch should be used. Do not bounce!!

Forget distance - think time. We want to work up to a nice 30 minute workout.

Before you try to progress, the first goal will be walking at a brisk pace comfortably for 30 minutes. If you can do this now, you can move to the next step. If not, work towards that goal.

Once you reach the 30 minutes of brisk walking, you can move to the next step. Warm up as stated for no less than 5 minutes. Now you're going to begin to walk briskly and then run at a slow pace until you become winded. Then walk briskly until you recover. Begin running again.

If it's 15 seconds, fine. 30 seconds - go for it. The idea is to gradually build up your running time.

Start out doing this 3 - 5 times during your exercise. You can do more if you have been exercising regularly.

Here's the good news. Just doing that will be a good exercise routine. Even walking for 30 minutes but getting to the point where you throw in 5 - 1 minute runs is great! You get your heart beat to climb and when you drop back to walking, the rate stays elevated for awhile.

Now, if you're up to it and are so inclined, start increasing the running. Again, a little at a time. If you injure yourself, not only do you have to stop the exercise for a time, but you also might be less likely to pick it up again.

So walk and then begin running for a couple minutes at a time. Or jog at a slow pace for as long as you feel comfortable.

Here's another tip to remember if your routine works up to running the entire time. If you run at a steady pace, then throw in faster runs of 30 seconds or more, and return to running at a steady pace to recover, you will actually get more benefit in your running routine.

The sprints (not all out but we'll call them sprints to make it easy) will force your body out of it's comfort zone. You will become much fitter than you would by running at a slow and steady pace for your entire routine.

Now, if you want to break the boredom, run some hills. You'll feel it in your shins and the front of your thighs as you run up the hill but, and this is good news, it's actually less strain on your knees.

However, be careful and slow it down while running down the hill. Here's where your knees can really take a beating. There's a tendency to pick it up while running downhill as you have great momentum.

Ignore that tendency.

Obviously if you are training for a racing event or such, this type of routine will not apply to you; unless you are just starting to run. But this running routine is something you can do to keep yourself fit while minimizing the risk of injury.

You will have less chance of injury and you're more likely to do it for a lifetime!

Losing The Pounds - Every Little Bit Helps

The world is overweight, especially in the United States. Every year we seem to get lazier and fatter.

People who have put on a few extra pounds typically fall into one of two categories. They are either obsessed with dieting and losing weight or they just do not seem to care. They are both doomed to fail.

The former group will likely fail because of their unreasonable expectations, while the latter group thinks that weight loss and fitness are just too difficult, so they give up without even trying.

If you belong to either group, you need to put things into perspective. You will probably never develop a supermodel figure or bodybuilder physique. But the good is that you do not need to.

Fitness is not about hourglass figures or washboard abs. Just losing a few pounds can add years to your life and make those years much more enjoyable.

Excess weight can reduce your stamina, put stress on your joints, and even cause illnesses, such as heart disease or diabetes.

So start each day with the intention of eating better and getting just a little exercise. Do this one day at a time and you will find it to be much easier than you expected.

Here are some tips to help you get started.

1. Start your day with a tall glass of cold water. Not only is it a great way to start the day, but you feel less hungry, so you will eat less.

2. Try to eat breakfast within an hour of getting up in the morning. Breakfast is the most important meal of the day, but you should not wait until you get really hungry or you may be inclined to eat too much.

3. Eat a lot of fresh fruit. They are an excellent source of nutrition and many contain the extra fiber that your body needs. You probably know what a lack of fiber can do to you.

4. Do not forget the vegetables. Try to eat at least one salad every day. When you feel the urge to snack, try some celery or carrot sticks. Some people seem to have a phobia about veggies, but they really are good when you give them a chance.

5. Control your sweet tooth. Sweet usually means sugar, which translates into calories. Too much sugar can harm you in many other ways, as well.

6. Keep a food diary. Write down everything that you eat. At the end of the day, you may be surprised, even shocked by what you have written down.

7. Stay away from fried foods. Even if the oil is drained away, there is still a lot of hidden oil, which adds fat and calories.

8. Do not be a couch potato. There are several little things that you can do for exercise. Walking instead of driving. Bike riding. Take the stairs instead of the elevator. If you just stop for a moment and think about it, you can come up with dozens of ideas.

So start with small goals and find how much easier it gets every day.

And let's face it, is that not that what you are looking for? Easy?

Five Step Plan for Losing Weight

If you happen to be among the millions of people who are weight impaired, you may have already considered, or even tried many alternatives for losing weight...and you may still be seeking that one magic "remedy"...

Sadly, there are no magic remedies, diet pills, or supplements for losing weight. It takes desire, persistence and lots of accurate information seasoned with ample amounts of supportive and caring guidance, to succeed.

Through the trials and tribulations of many failed weight loss plans we now know that if you try to manage your weight by making radical changes in your diet and lifestyle, you will eventually fail...around 95% of the time!

For a diet plan to be successful it must fit within the boundaries of normal day-to-day habits and activities. It must allow for the consumption of familiar foods in familiar and traditional social settings. The exclusion of "taboo" foods or your favorite fast food restaurant is generally a set-up for eventual dieting failure.

When you stop to think about, isn't it usually the things you are told that you can't do or have, that you desire the most? It's a part of human nature. We want what we can't have! Take it away from us, and surely this is exactly what we will want and crave the most...and this includes the foods we eat. Even the most highly regarded sources of information agree that we tend to focus on what we can't have (see what the Bible has to say about it; Romans 7:14-15).

So, a good plan for losing weight should not try to radically change your eating behavior. The plan should adapt to your daily activities and eating behavior. And of course any good plan should incorporate the benefits of good nutrition, convenience and practicality.

The bottom line is that we are all very busy people without a lot of time to spare. We're not about to turn our busy lifestyle upside down to follow some restrictive plan for losing weight. Oh...maybe something like this will work for a short period of time, but the facts don't lie. Short term loss is long term gain (in weight that is!). Although the "crash" weight loss diets may work for a short while, most of us will find that before long the pounds begin to creep back on...and there is good reason for this.

- We’re not going give-up eating at fast food and sit-down restaurants when we need a quick meal.

- We're not going to give-up eating with business associates, good friends and family or any other special meal occasions where dieting guidelines are difficult (or impossible) to follow.

- We're not going to completely eliminate the foods we love and crave.

- And we're most definitely not going to waste precious time preparing special dietary meals from "scratch" every day!

It's important to know that you don't have to stop doing any of the above to lose weight.

You can look and feel like a million bucks, take years off your appearance and have the energy and vitality to accomplish your dreams, by following a few simple guidelines. Here they are...

1) Take it one step at a time.

Some of the greatest accomplishments in life begin by taking one small step at a time. When we are challenged to think deeply, encouraged by others to succeed, and ultimately inspired to take action, great things start to happen!

If you have important weight loss goals you are not achieving, try to spend less time worrying about all the possible
"causes" and start concentrating on how you can make progress.

This is one of the keys to moving forward and a simple, but powerful tool for success.

Step #2 – Assess your dietary needs and lifestyle.

Awareness is the key!

Learn about your specific dietary needs (caloric intake) and daily energy requirements. We're talking a basic understanding here, and not having to go into any great detail. Here is a great tool that can help:

http://www.weightlosswarriors.com/
nutribase/AssessQuestionnaire2005.php

Step #3 - Seek advice from friends and trusted authorities.

Don't believe everything you hear! There are thousands of diet "scams" on the market. When you find a trusted source, ask as many questions as you can about diet and exercise. Find out what has worked for others. But always be on-guard for "quick fix" approach...it won't work!

Step #4 – Start creating a SYSTEM of support.

About 85% of our "happiness" and well-being is determined by the quality of our relationships with other people. Loving, caring relationships and a network of friends, family, and colleagues lowers stress, increases longevity and helps us to accomplish our goals in life (including losing weight).

We are social creatures and we do our best when we have friends to cheer us on, offer support, give advice and hold us accountable when necessary. This makes it easy for us to succeed. So, surround yourself with people, tools and activities that make it easier to succeed than to fail! Arrange your living environment and social situations so that every thing around you pulls your forward!

Step #5 – Use your resources.

Read motivational tips, general health information and any other literature you can get your hands-on. Information is power!

Step #6 – TAKE THE FIRST STEP!

There you have it. So, get started today on "your" Road to Success!

How to Lose the Most Stubborn Pounds

Here are several tips that will help you shed that unwanted weight and create a more healthy and attractive figure.

Increase Protein

When you diet, keep your protein at 55% of your calories. This will help you maintain your muscle mass and keep your metabolism elevated. Eat low-fat protein sources like chicken breasts, egg whites, and fish.

Eat 75%

When you sit down to eat, look at your plate and leave 25%, eating only 75% and thereby cutting as many as 300 calories from every meal.

Lift Some Weights

Do a small 20 minute program of lifting weights twice a week along with cardiovascular exercise to build up muscle strength, replacing fat with muscle.

Move Around More

An obese person spends an average of 2.5 hours more daily in a chair than a thin person. Try walking back and forth while talking on a cell or cordless phone, use the steps rather than the elevator, and park farther away and walk to your destination.

Weigh Yourself Monthly

Don't weigh yourself too often and become discouraged by the up and down variations from day to day. Weigh yourself at the same time every month to better see long term trends in your weight.

Buy A Pedometer

This is a very accurate way to make sure you take at least 10,000 steps a day to help you reach and maintain your weight loss goals as you walk to do your various errands and activities.

Have Your Thyroid Tested

If you are adding weight, have joint and muscle aches, have unusual facial puffiness, or are unusually tired, this could be the sign of a sluggish thyroid slowing down your metabolism, causing weight gain. This can be remedied by taking the right medications.

Reduce Stress

When you are stressed, your adrenal gland generates the cortisol stress hormone, which increases your appetite and triggers release of the insulin fat-storing hormone, causing your body to hold onto fat, even if you are eating less.

But often, stress makes you overeat comfort foods like chocolate, ice cream, potato chips, cookies and donuts. Those high carbohydrate goodies raise your serotonin levels, boosting your mood in a form of self-medication. Salty snacks raise blood pressure, which also raises cortisol levels, contributing to a vicious cycle of overeating.

To break this cycle, you should set a fixed eating schedule and stick to it. Schedule your three meals and three snacks throughout the day so you always have something to eat every three or four hours. Savor every bite instead of gulping down too much before your brain tells you that you are full. Regular exercise and relaxing meditation can also relieve your stress.

The Swiss Ball Makes Exercise Fun and Effective!

If you haven't experienced a workout using a Swiss ball, another name for a fitness ball, you don't know what you're missing.

There's a reason it has become so popular and it's not just a fad. The Swiss ball has been used for many years in physical therapy. It's actually recommended by many physical therapists as a way to help you relieve back pain.

The effectiveness of the Swiss ball is due to the fact it's round. That creates in-stability which in turns causes your body's core muscles to come into play.

Listen, when you do a crunch on the floor, basically your upper abs muscles are working. When you do it on the Swiss ball, your core muscles; which consist of all the muscles in your abs area, muscles in your back, your pelvic area and hips are working to help keep you on the ball.

You just did your crunch but since more muscles were brought into play, you actually increased the value of your exercise. The result is you can actually do fewer repetitions and get more benefit.

That's just the beginning. There are so many exercises you can do on the Swiss ball that you'll never get bored.

Try some pushups, not only with your feet on the ball and your arms on the floor, but with your feet on the floor and your hands on the ball. Spreading your feet apart gives you more stability and bringing them closer together makes the exercise tougher.

Do a few pushups with your feet close together and your hands on the ball and you won't believe the effect! Your arms will scream for mercy!

You can also do some dumbbell training on the Swiss ball and, once again, since you are bringing those core muscles into play, you get a good body core workout as well.

It takes a little while to get used to the ball. You should begin by sitting on it and just getting a feel for it. Roll it back and forth. Side to side.

It's not a bad idea to have someone with you when you first start working out on the ball to help you stay on. And definitely don't begin using weights of any size until you are comfortable and have been exercising on the ball for some time.

I urge you to try including the Swiss ball into your exercise routine. You will see and feel a difference!

Know Thy Food Label - Dont Let That Exercise Go to Waste!

Whether you're concerned about cancer, cardiovascular disease, diabetes, or simply losing weight, you want to eat a healthy diet and focus on foods that are high in vitamins, minerals, and phytonutrients, and balanced in fats, carbs, proteins.

There is only one way to incorporate healthy foods into our diet and that is to make the decision to do it! Practical information about the nutrition and safety of the foods we consume is absolutely vital in making this decision.

One way to learn more about what we eat, is to snoop around the supermarket. Check-out package labels to see what manufactures are adding (or removing) from the foods we eat. Read the information on the package and start making comparisons to determine which foods are the best for YOU. Know about nutritional labeling and the sometimes sneaky ways that manufacturers have of hiding what is in the food. Know and understand ingredient declarations, how they are used, and what a few of the "technical" terms mean. Are the unfamiliar ingredients good or bad for your health?

Since 1994 food manufacturers have been required by the Food and Drug Administration (FDA) to include food labels (or Nutrition Facts labels) on product packaging so that consumers have accurate nutritional information about the food they purchase. But food labels are more than just a federal requirement – once you understand the information they provide, you can use food labels as a guide to planning healthier meals and snacks.

Food labels are required on almost all foods, except those that don't provide many nutrients such as coffee, alcohol and spices. Although some restaurants provide information about the food they serve, they aren't required to have labels. The FDA recommends that sellers provide nutritional information on produce, meat, poultry and seafood, but it's strictly voluntary.

What Is a Serving?

At the top of a food label under Nutrition Facts, you'll see the serving size and the number of servings in the package. The rest of the nutrition information in the label is based on one serving.

Calories, Calories From Fat and Percent Daily Values

This part of a food label provides the calories per serving and the calories that come from fat. If you need to know the total number of calories you eat every day or the number of calories that come from fat, this section provides that information. Remember that this part of the label doesn't tell you whether you are eating saturated or unsaturated fat.

On the right side of a food label, you'll see a column that lists percentages. These percentages refer to the percent daily values (%DV). Percent daily values tell you how much of something, whether it's fat, sugar or vitamin A, one serving will give you compared to how much you need for the entire day. It will help you gauge the percentage of a nutrient requirement met by one serving of the product. One way to use this section of the label is when you comparison shop. For example, if you're concerned with sodium, you can look at two foods and choose the food with the lower % DV. Are you trying to eat a low-fat diet? Look for foods that have a lower percent daily value of fat.

The %DV is based on how much or how little of the key nutrients you should eat whether you eat 2,000 or 2,500 calories a day. So if you eat a 2,000-calorie diet, you should eat less than 65 grams of fat in all the foods you eat for the day. If you're eating 12 grams of fat in your one serving of macaroni and cheese (remember that's one cup), you can calculate how much fat you have left for the day. You can use the bottom part of the food label in white to compare what you are eating to the % DV you're allowed for that nutrient, whether it's fat, sodium or fiber. If you need more or less than 2,000 or 2,500 calories, you'll need to adjust this accordingly.

Nutrients

Fat, Sugar, Sodium and Carbohydrate

The sections on a food label shows the name of a nutrient and the amount of that nutrient provided by one serving of food. You may need to know this information, especially if you have high blood pressure, diabetes or are eating a diet that restricts certain nutrients such as sodium or carbohydrates.

Food labels also include information about how much sugar and protein is in the food. If you are following a low-sugar diet or you're monitoring your protein intake, it's easy to spot how much of those nutrients are contained in one serving.

Vitamins, Minerals and Other Information

The light purple part of the label lists nutrients, vitamins and minerals in the food and their percent daily values. Try to average 100% DV every day for vitamins A and C, calcium, iron and fiber. Do the opposite with fat, saturated fat, sodium and cholesterol. Try to eat less than 100% DV of these.

Common Mistakes to Avoid When Reading a Food Label

Until you become accustomed to reading food labels, it's easy to become confused. Avoid these common mistakes when reading labels:

-A label may say that the food is reduced fat or reduced sodium. That means that the amount of fat or sodium has been reduced by 25% from the original product. It doesn't mean, however, that the food is low in fat or sodium. For example, if a can of soup originally had 1,000 milligrams of sodium, the reduced sodium product would still be a high-sodium food.

-Don't confuse the % DV for fat with the percentage of calories from fat. If the % DV is 15% that doesn't mean that 15% of the calories comes from fat. Rather, it means that you're using up 15% of all the fat you need for a day with one serving (based on a meal plan of 2,000 calories per day).

-Don't make the mistake of assuming that the amount of sugar on a label means that the sugar has been added. For example, milk naturally has sugar, which is called lactose. But that doesn't mean you should stop drinking milk because milk is full of other important nutrients including calcium.

Reading Label Lingo

In addition to requiring that packaged foods contain a Nutrition Facts label, the FDA also regulates the use of phrases and terms used on the product packaging. Here's a list of common phrases you may see on your food packaging and what they actually mean.

No fat or fat free - Contains less than 1/2 gram of fat per serving Lower or reduced fat: Contains at least 25 percent less per serving than the reference food. (An example might be reduced fat cream cheese, which would have at least 25 percent less fat than original cream cheese.)

Low fat - Contains less than 3 grams of fat per serving.

Lite - Contains 1/3 the calories or 1/2 the fat per serving of the original version or a similar product.

No calories or calorie free - Contains less than 5 calories per serving.

Low calories - Contains 1/3 the calories of the original version or a similar product.

Sugar free - Contains less than 1/2 gram of sugar per serving.

Reduced sugar - at least 25% less sugar per serving than the reference food.

No preservatives - Contains no preservatives (chemical or natural).

No preservatives added - Contains no added chemicals to preserve the product. Some of these products may contain natural preservatives.

Low sodium - Contains less than 140 mgs of sodium per serving.

No salt or salt free - Contains less than 5 mgs of sodium per serving.

High fiber - 5 g or more per serving (Foods making high-fiber claims must meet the definition for low fat, or the level of total fat must appear next to the high-fiber claim).

Good source of fiber - 2.5 g to 4.9 g. per serving.

More or added fiber - Contains at least 2.5 g more per serving than the reference food.

With a little practice, you will be able to put your new found knowledge about food labeling to work. Reassess your diet and decide what needs to be changed. Start by eliminating the foods that don't measure-up to your nutritional wants and needs, and replacing them with more nutritional substitutes.

And while you're at it, visit the FDA website and learn about the new labeling requirements, including those for "trans" fat. Like saturated fats, trans fats can raise levels of low-density lipoproteins (LDL) and increase your risk of heart disease. The "Nutrition Facts" panel on food packaging must provide this information beginning January 1, 2006, but most manufacturers will start providing it sooner.

7 Easy Ways to Turbo-Charge Your Fat Burning

Whether you are trying to lose a few extra pounds, or building a sculpted body; you will need every available technique in your arsenal when you begin to fight f-a-t. If you are only using one or two tactics you may get there eventually, but you will have a long uphill battle.

Are you ready to fire up your fat burning capabilities? The basics of metabolism has everything to do with fat burning. It is the biochemical processes that take place in the body; the breakdown of nutrients in the blood after digestion, resulting in growth of new tissue, more energy, and the release of wastes.

You have billions of cells- nerve cells, muscle cells, fat cells, blood cells, and all kinds of cells. These cells burn up a lot of energy as they get their job done in a well metabolized body, but a person whose metabolism runs slow, a lot of excess fat will be stored because not enough energy is burned up. The good news is that the metabolism furnace can be turned up substantially. There are several things which affect the metabolism such as exercise, the digestion of foods, body temperature, and hormone activity. Here are seven of the easiest ways to burn fat faster.

1. The food you eat. There are several foods that actually burn fat faster than others. Spices is one food that can help you burn more calories by triggering a thermodynamic burn that can last several hours after eating.

2. The time you eat. The best time to eat the largest portion of the foods you eat for the day is before two o'clock. Make sure you never skip a meal, especially breakfast. The process of eating actually starts your burner blasting. Do not skip breakfast, and wait until mid-day to eat because if you do your metabolism will run slower all day. That means you are burning less fat, which is not what you are aiming for. You want to burn fat faster, not slower.

3. The amount of food. If you deprive yourself of food, your body goes into a survival mode and slows itself down to prepare for a possible famine. That means that fad diets are definitely out if you want to burn fat faster. But on the other hand, if you eat more calories than your body uses throughout the day, these additional calories will be stored as fat. Therefore, the secret is moderation. Try eating three small meals and two small snacks daily. It's like throwing another log on the fire whenever you eat, but remember- small amounts of food at a time. If you have too much food in the stomach at any one time, it will slow the fat burn down, totally defeating the purpose.

4. To prevent build up of fat you need to increase your daily activities. The muscles are where all the calories are burned during exercise, and the more efficient the muscles are at burning fat - the quicker weight loss can be achieved. To be an efficient fat burner you need to increase your muscle mass. The timing and various types of exercise also contribute to a turbo metabolism. When you perform any kind of activity your body burns fat and glucose. The good thing is that you do not need to exercise hard to burn fat. It's a good habit to begin exercising every morning. Do as much as you can until you reach an entire hour each day, five or six days a week.

5. Do your strength training before doing any cardiovascular work. It takes the body about 15 minutes to warm up and start burning fat. For example, if you are jogging for 45 minutes, you will only be burning fat for the last 30 minutes of your workout. Instead, try lifting weights for the first 15 minutes, which gives your body the time it needs to warm up. By the time you hit the road, you will be burning fat during the entire jogging session. PLUS - you will have built muscle too!

6. Do not do the exact same workout every day. Your body will start to get used to that exercise, and eventually it will stop burning fat calories. So if you jog one day, try a different activity the next day. Keep rotating the exercises, that way your body will stay at an optimal fat burning state. The best way to burn fat is to work out as hard as you can for as long as you can. But if you are just beginning a program, try varying the intensity from fast, to normal, to fast, to normal. This will help to build endurance, and eventually, you will be able to extend the high intensity periods until your entire workout is done at an ultimate fat burning speed. The fat burning equation is simple. The more muscle tone you have, the more calories you will burn even when you are not active.

7. Inhaling and exhaling through your nose, rather than your mouth also helps to stabilize your heart rate, and increase your endurance. Of course you know this means turbo charged fat burning.

With these seven tips, you should be well on your way to burning fat at an optimal level. If you stick with these techniques, and make them a part of your day - your body will amaze you in a few weeks.

Are you a Weight Watcher?

The decision to lose weight is not one that many people make lightly - excuse the pun. Often, it has been flitting around in the mind for years. It may even have been reached, acted on and abandoned as another fad diet bit the dust. Then, a rogue photograph appears depicting you doing your best whale impression, or you are unexpectedly required to move quickly (perhaps during a fire drill at work, where everyone sees you panting), and almost expire from the effort. Shamed into action you decide once again that another attempt to shed weight will be worthwhile.

The good news is that you needn't do it on your own. A huge range of weight-loss programs exist today - from independent, locally run clubs to the multi-national organizations- all offering weight-loss plans to suit individual needs and budgets.

Arguably, one of the most successful of the large organizations is WeightWatchers. Founded in a New York apartment over 40 years ago by Jane Nedetch, the small support group for friends has grown into the vastly successful international company that it is today. By combining a program of healthy eating and exercise with group support, WeightWatchers developed a 'partnership' approach to dieting which has since been emulated by many other weight-loss organizations world wide.

How does WeightWatchers operate?

Membership:
After locating a local meeting venue via the internet or the local press, members can join the organization for a fee of around $25-$30. This membership fee is often waived during special promotion months, which are generally advertised in the media.

A weekly fee of around $10-$15 is paid at each meeting, although monthly and three-monthly packages can be bought in advance at a discounted rate. Membership lapses if a member fails to attend meetings for four weeks. Members must pay for a missed meeting but if they have missed more than two, they need only pay for the first week missed and for the current week. Each member is allowed to miss two meetings in the course of the year without having to pay.

When a member has reached an agreed 'goal' weight and maintained it (within two lbs or one kilo) for six weeks, he or she becomes a Life member and may attend future meetings free of charge, provided the goal weight is maintained and at least one meeting is attended each month.

Online membership is now available for those who cannot attend meetings or who live in a rural area. A monthly online membership costs around $44.

The Points System:
The dietary part of the WeightWatchers program works on a 'points' system. Every food is allocated a point value according to its fat and sugar content. For example, an apple may be valued at one point, while a sausage may be valued at five. Most vegetables and salad ingredients are 'free' and can be eaten without penalty. Members are given a daily point allocation of around 18-22 points, depending on their current weight. No food is forbidden, as long as the point value is factored into the daily point consumption. Points may be saved for later in a week to allow members to eat out.

Various exercises are also given a point value. Bonus points gained by being active, allow the member to save for later in the week, or may be spent on an extra treat to the value of the bonus on that day.

There are ceilings on the number of points which can be saved or earned in any one week to prevent binge eating, starving and excessive exercising.

All members receive a points-value guide to the basic foods in Week One of the program.

The Meetings:
On joining WeightWatchers, the member's height and current weight are recorded in the 'passport' document, which holds each member's personal details for the duration of the program. The member retains the passport and only has to produce it when being weighed. A general goal weight is then set in consultation with the group leader, based on healthy weight to height ratios. A more specific goal can be set later when the member's weight lies within this ratio.

The member receives the Week One support materials which included a weekly brochure containing a tracker (for recording food intake, exercise and points) a possible weekly menu, some words on the topic of the week and a Quickstart DVD ( a support DVD to be used during the first six weeks of the program).

The member then attends the weekly meeting during which the leader delivers a talk on the week's topic and members are invited to share their experiences, questions and advice.

Why is WeightWatchers so popular?
Many devotees of the organization will answer this in just one word: Flexibility.

The weight-loss plan which runs for 24 weeks can be tailored to meet a wide range of needs. The points system allows for total flexibility of menu. No food is forbidden or compulsory and the menus if used are written with busy lifestyles in mind.

Meetings are also flexible; with members being able to attend meetings at other venues should they find themselves unable to get to their usual meeting. Members are also free to choose the level of their involvement at these meetings. While some need the group support each week, many people opt to just 'weigh-in' then leave. Either is acceptable.

In addition, WeightWatchers offers a wide range of support materials: a points value guide to specific brands of foods, a Supermarket guide, the Eating-Out guide, a monthly WeightWatchers' magazine, WeightWatchers' own food products, cookbooks and scales.

Like any weight-loss program, the WeightWatchers system does have some drawbacks. As it is run at a local level by leaders who have previously lost weight on the program, and current members who volunteer, the effectiveness of the support group is dependent on individual personalities. If a new member has trouble fitting in with the existing group, he or she may choose not to return.

Some people may also argue that the points' system approach to weight control is a short term method and just one of many weight-loss options, although none of these other options are promoted to members.

Finally, for many people the weekly fee is too expensive, especially if the member does not like to attend the meetings. It does seem extravagant to spend $15 each week just to step on a pair of scales.

Regardless of these criticisms, people are still flocking to join WeightWatchers and many similar weight-loss organizations across the globe. In today's world, weight-loss needs to be less about vanity and more about health and well being, with all the benefits of looking good 'thrown in'.

Weight Watchers offers a practical, accessible and structured way forward to a fit, healthy lifestyle.

Restaurant Dining for the Healthy Eater

Here's food for thought! Did you know the average restaurant meal has over 1,000 calories? That's enough to blow any healthy eating plan. Fortunately, by following a few simple guidelines, you can dine out without having to sacrifice good taste and nutrition.

1. Avoid ordering an appetizer. It's a little known fact that some appetizers have more calories and fat than the main course. Plus, many appetizers are fried and served with heavy sauces which will add to your intake of saturated fat as well as trans fats and calories. It's not a healthy way to start your meal.

2. Say "yes" to salad. Salad is a healthy eater's best friend. Not only will it fill you up so you'll consume fewer calories overall, but it will also give you a hefty dose of antioxidants which are heart healthy. Be sure to ask your waitress to hold the croutons and cheese which will further reduce your caloric load. Also, choose your dressing wisely. Avoid cream based dressings and go for the vinegar based ones. You also have the option of using vinegar and olive oil which is heart healthy.

3. Make the right entree selection. Go for broiled and grilled rather than fried. Not only will you save calories and fat grams, you'll also avoid trans fats which are so prevalent in fried foods. Instead, consider asking for a doubles order of vegetables with your entree. Very few Americans are getting the 7-9 servings of fruits and vegetables recommended for optimal health. Plus, by avoiding the starch, you'll be reducing your caloric and carbohydrate load. Also, stick to tomato based sauces rather than cream based and you'll enjoy a considerable calorie savings. Lastly, ask for the sauce to be served in a separate dish on the side so you can control the amount you eat.

4. Think about what you're drinking with your meal. By not ordering an alcoholic beverage, you've saved yourself a considerable number of calories. Try sipping iced tea sweetened with a noncaloric sweetener, a diet soft drink, or water with lemon. You'll be glad you did when you consider the calorie savings.

5. Indulge your sweet tooth wisely. Many of the chain restaurants now offer a low fat or low carbohydrate dessert selection such as a low carb cheesecake. These are wise choices for the health conscious eater and still allow you to end the meal on a sweet note. If a healthy dessert option isn't available, try a cup of coffee with skim milk to help satiate your desire for something sweet.

6. Learn to control your portions. Many restaurants are serving larger quantities of food than in the past. If this is the case, put aside a portion of your entree at the beginning of the meal to take home with you. If you remove it from your plate before you start eating, you'll be less tempted to overindulge.

By following these steps, you can make your dining experiences not only healthy, but enjoyable. Your heart will thank you!

Muscle Fibre Types and Contraction

Muscles generate heat and force for movement, help us breathe, and keep our bodies upright. Skeletal muscle tissue is composed of two fibres, actin (thin fibres) and myosin (thick fibres). These two fibres give the muscle a striated appearance. In order for muscle to contract nerves called motor neurones must first stimulate it. A single motor neurone and the muscle fibres stimulated by it are called a motor unit. The recruiting motor units play a large part in the force of the muscle during contraction. The more motor units (muscle fibres) recruited the stronger the force of contraction.

Muscle fibres are classified as Type I, Type IIa and Type IIb fibres. "Fast" and "slow" twitches are also two other classifications for muscle fibres. Type I fibres (slow twitch) fibres are more resistant to fatigue than Type IIa or IIb fibres and have a high capacity for aerobic metabolism, fatigue faster and are mainly anaerobic.

Slow twitch fibres are mainly for endurance while fast twitch is for speed and performance. A muscle will generally have an equal amount of both fast and slow twitch muscle fibres. In regards to hypertrophy (muscle growth), fast twitch fibres grow faster and larger than slow twitch. Within the fast twitch muscle fibres, type IIa fibres are considered intermediate between fast and slow twitch fibres in relation to speed and contraction. For example, Type IIa fibres can become more glycolytic or aerobic depending on the type of training an athlete performs. If an endurance runner were to stop running and start weight lifting, then his or her Type IIa fibres would become more glycolytic in order to handle the stress of the activity.

Muscle growth and endurance is an adaptation to stress. For example, a sprinter will develop large quadriceps and hamstrings in order to adapt to the stress, while an endurance runner will develop more endurance to efficiently handle the stress. Type I muscle fibres respond to stress by becoming more efficient and stronger with slight hypertrophy, rather than the extreme hypertrophy seen with Type IIa and IIb muscle fibres. This is the premise behind trainers recommending 6 reps for pure strength/muscle gain and why 10-15 reps are recommended to "tone" a muscle.

Finally, there are four different actions a muscle can perform; isometric, eccentric, concentric, and isotonic. An example of an isometric contraction would be pushing against a wall. Lifting a dumbbell during a bicep curl is considered the concentric portion while lowering of the weight is called the eccentric portion of the exercise. There are also called the positive and negative portions respectively. And finally, isotonic contractions are those that involve full body actions such as skating or running.

Diabetes and Exercise

There are two main types of diabetes, type I and type II. Type I diabetes is characterized by the pancreas making too little or no insulin. An individual with diabetes type I will have to inject insulin throughout the day in order to control glucose levels. Type II diabetes, also known as adult onset diabetes, is characterized by the pancreas not producing enough insulin to control glucose levels or the cells not responding to insulin. When a cell does not respond to insulin, it is known as insulin resistance. When a subject is diagnosed with type II diabetes, exercise and weight control are prescribed as measures to help with insulin resistance. If this does not control glucose levels, then medication is prescribed. The risk factors for type II diabetes include: inactivity, high cholesterol, obesity, and hypertension. Inactivity alone is a very strong risk factor that has been proven to lead to diabetes type II. Exercise will have a positive effect on diabetes type II while improving insulin sensitivity while type I cannot be controlled be an exercise program. Over 90% of individuals with diabetes have type II.

Exercise causes the body to process glucose faster, which lowers blood sugar. The more intense the exercise, the faster the body will utilize glucose. Therefore it is important to understand the differences in training with type I and type II diabetes. It is important for an individual who has diabetes to check with a physician before beginning an exercise program. When training with a diabetic, it is important to understand the dangers of injecting insulin immediately prior to exercise. An individual with type I diabetes injecting their normal amount of insulin for a sedentary situation can pose the risk of hypoglycemia or insulin shock during exercise. General exercise guidelines for type I are as follows: allow adequate rest during exercise sessions to prevent high blood pressure, use low impact exercises and avoid heavy weight lifting, and always have a supply of carbohydrates nearby. If blood sugar levels get too low, the individual may feel shaky, disoriented, hungry, anxious, become irritable or experience trembling. Consuming a carbohydrate snack or beverage will alleviate these symptoms in a matter of minutes.

Before engaging in exercise, it is important for blood sugar levels to be tested to make sure that they are not below 80 to 100 mg/dl range and not above 250 mg/dl. Glucose levels should also be tested before, during, after and three to five hours after exercise. During this recovery period (3-5 hours after exercise), it is important for diabetics to consume ample carbohydrates in order to prevent hypoglycemia.

Exercise will greatly benefit an individual with type II diabetes because of its positive effects on insulin sensitivity. Proper exercise and nutrition are the best forms of prevention for type II diabetics. It is important for training protocols to be repeated almost daily to help with sustaining insulin sensitivity. To prevent hypoglycemia, progressively work up to strenuous activity.

As with individuals with type I diabetes, carbohydrates should also be present during training to assist in raising blood sugar levels if the individual becomes low.

Putting a Stop to Food Cravings!

Most of us are "regular" people. We don't eat the perfect diet all the time and have our struggles with food, same as everyone else. But having an awareness of this fact and knowing a little bit about our health and food nutrition can help when it comes to making wise decisions.

Many people struggle with food "cravings." Studies tell us that it's fairly common for food cravings to happen at certain times, quite often at around bedtime. Your guard may be down, you may have had an unusually hard day, and off you go on your not-so-merry way to find that tasty treat. Fatigue and stress often combine to take their toll on the best of intentions.

When food cravings are unconstrained, what starts out as a bedtime snack quickly turns into a full blown feeding frenzy...not something most of us fully understand or appreciate. We head to kitchen and every other place where food can hide, clearing a path as we go.

Most food cravings are not about satisfying a nutritional need or imbalance. They seem to be more emotionally related, or God forbid, are caused by plain old gluttony. Exactly why we over-indulge is not completely understood, however our knowledge about this subject continues to grow.

Listed below are some thoughts and ideas about food cravings:

-If the food isn't available, you can't eat it! Empty the cookie jar and keep it that way! Keep healthy food choices on-hand.

- Recognize the feelings and emotions that lead-up to a food craving. Do you have food cravings when you’re bored, lonely, or stressed? If you can identify a trigger, you can deal with the emotion that’s making you desire a certain food. Try to deal with the triggers in the best way you can.

- Sometimes, even recognizing that a craving is about to happen doesn't seem to help. Don't beat yourself-up. There is always tomorrow. Call a friend, make good use of your support network and share your feelings with someone.

- Get enough sleep. When you’re tired, you’re more likely to crave things.

- Never give-up. When you "slip", press-in, bear-down, get a grip, do whatever is necessary to re-gain control. Try to practice restraint most of the time, but don't get legalistic and un-balanced in your weight loss approach. Think moderation and not abstinence at all times!

- Understand that self-control and discipline by themselves, won't cut it! If you depend totally on yourself for control, you will fail. Forming caring and supportive relationships is required. If you do not currently have a support network, start building one TODAY.

- Exercise. It increases feel-good endorphins that cut down on your cravings. Try to get at least 30 minutes of physical activity every day.

- Use moderation. Instead of stuffing yourself with every kind of food hoping that your craving will go away, eat 100 to 200 calories of your "craved" food.

- Substitute with low-fat foods and complex carbs. If you’re hungry for chocolate, eat non-fat chocolate yogurt. Try fig bars or raisins for a sweet craving.

- Never skip a meal. Eat every three to five hours. Try six smaller meals or regular meals with nutritious snacks.

- Understand that hunger craving are oftentimes stress related. Practice other ways to treat chronic stress – a walk in the park, spiritual connections, a cozy fireplace, baths...all these stimulate neurochemicals that activate regions of the brain that stimulate pleasure. Relaxation techniques may work by reducing the psychological drives on stress output, which can be the root causes of stress. Bottom line, substitute pleasurable experiences for comfort foods.

- Beware of certain medications. They can stimulate appetite. Drugs used for the treatment of depression and bipolar disorder can be appetite stimulants. Other drugs, both prescription and over the counter, may influence appetite as well. If you are on a medication, and troubled by food cravings, discuss this with your doctor or pharmacist. You may be able to find an alternative that doesn't send your cravings out of control.

- Distract Yourself. What's that old expression...idle hands are the devils workshop? Get busy. Do anything other than cave-in to your desire for food, and keep doing it until the cravings subside.

- One final thought, take a look inside your refrigerator and kitchen cabinets and do some general "house cleaning." Throw-out all that unhealthy stuff that is waiting to sabotage your diet, and start shopping more wisely. A little forethought and careful planning will go a long way for improving your chances of success.

Eat wisely, be happy, and live long!

Whey Protein - Nature's Amazing Muscle Builder

Are you concerned about taking care of your body before and after strenuous activities or workouts? Do you try to avoid supplements that contain additives and possible side effects?

If you are interested in better health and improved physical fitness you have surely heard that bodybuilders and other athletes are turning to a simple, natural supplement called whey protein.

WHY DO ATHLETES USE WHEY PROTEIN?

Protein levels are depleted through exercise. Muscles require amino acids to prevent deterioration, give endurance and build mass. Proteins supply these amino acids to the muscles which is why athletes use whey protein.

WHAT IS WHEY PROTEIN?

Commercial whey protein comes from cow's milk. Whey is the by-product of making cheese and was usually thrown away as a waste product. Now researchers know that whey protein is high quality, natural protein that is rich with amino acids essential for good health and muscle building. It is naturally found in mother's milk and also used in baby formula. It is being considered for use as a fortifier of grain products because of its considerable health benefits and bland flavor.

Although protein is also found in other foods such as meat, soy and vegetables, whey protein is proven to have the highest absorption (digestion) levels in comparison to all others.

WHO SHOULD CONSIDER USING WHEY PROTEIN?

Whey protein has many health benefits including immune support, bone health, sports health, weight management and overall well being.

Because amino acids are 'building blocks' for the human body it is sometimes used by patients to speed up the healing of wounds or burns.

The high quality protein that comes from whey makes it a recommended choice for those who need optimal benefits from restricted diets including diabetics, those on weight management diets and even ill patients not able to consume enough protein in their diet to assist with healing.

CAN WHEY PROTEIN BE DANGEROUS?

Whey protein is a food and so it does not have have the risks associated with other supplements. That said, too much of anything carries risks. Extremely high use of whey protein can overload the liver which can cause serious problems. Moderation is always recommended.

If you are lactose intolerant you might try whey protein isolate which has less than 1% lactose and should be tolerable for most users.

Whey protein is a natural and healthy way to bring protein into your diet and increase well being.

Weighing-In On Low Carb Diets

With all of the conflicting studies and fuzzy interpretation of information, it's no wonder that confusion reigns when it comes to the value and safety of low-carb diets. It seems like heated debates are raging everywhere!

Whether it's Atkins, the South Beach or some other low-carb plan, as many as 30 million Americans are following a low-carb diet.

Advocates contend that the high amount of carbohydrates in our diet has led to increasing problems with obesity, diabetes, and other health problems. Critics, on the other hand, attribute obesity and related health problems to over-consumption of calories from any source, and lack of physical activity. Critics also express concern that the lack of grains, fruits, and vegetables in low-carbohydrate diets may lead to deficiencies of some key nutrients, including fiber, vitamin C, folic acid, and several minerals.

Any diet, weather low or high in carbohydrate, can produce significant weight loss during the initial stages of the diet. But remember, the key to successful dieting is in being able to lose the weight permanently. Put another way, what does the scale show a year after going off the diet?

Let's see if we can debunk some of the mystery about low-carb diets. Below, is a listing of some relevant points taken from recent studies and scientific literature. Please note there may be insufficient information available to answer all questions.

- Differences Between Low-Carb Diets

There are many popular diets designed to lower carbohydrate consumption. Reducing total carbohydrate in the diet means that protein and fat will represent a proportionately greater amount of the total caloric intake.

Atkins and Protein Power diets restrict carbohydrate to a point where the body becomes ketogenic. Other low-carb diets like the Zone and Life Without Bread are less restrictive. Some, like Sugar Busters claim to eliminate only sugars and foods that elevate blood sugar levels excessively.

- What We Know about Low-Carb Diets.

Almost all of the studies to date have been small with a wide variety of research objectives. Carbohydrate, caloric intake, diet duration and participant characteristics varied greatly. Most of the studies to date have two things in common: None of the studies had participants with a mean age over 53 and none of the controlled studies lasted longer than 90 days.

Information on older adults and long-term results are scarce. Many diet studies fail to monitor the amount of exercise, and therefore caloric expenditure, while participants are dieting. This helps to explain discrepancies between studies.

The weight loss on low-carb diets is a function of caloric restriction and diet duration, and not with reduced carbohydrate intake. This finding suggests that if you want to lose weight, you should eat fewer calories and do so over a long time period.


Little evidence exists on the long-range safety of low-carb diets. Despite the medical community concerns, no short-term adverse effects have been found on cholesterol, glucose, insulin and blood-pressure levels among participants on the diets. But, adverse effects may not show up because of the short period of the studies. Researchers note that losing weight typically leads to an improvement in these levels anyway, and this may offset an increase caused by a high fat diet. The long range weight change for low-carb and other types of diets is similar.

Most low-carb diets cause ketosis. Some of the potential consequences are nausea, vomiting, abdominal pain, and confusion. During the initial phase of low-carb dieting some fatigue and constipation may be encountered. Generally, these symptoms dissipate quickly. Ketosis may also give the breath a fruity odor, somewhat like nail-polish remover (acetone).

Low-carb diets do not enable the consumption of more calories than other kinds of diets, as has been often reported. A calorie is a calorie and it doesn't matter weather they come from carbohydrates or fat. Study discrepancies are likely the result of uncontrolled circumstances; i.e. diet participants that cheat on calorie consumption, calories burned during exercise, or any number of other factors. The drop-out rate for strict (i.e. less than 40 grams of CHO/day) low-carb diets is relatively high.

What Should You Do? - There are 3 important points I would like to re-emphasize:

- The long-range success rate for low-carb and other types of diets is similar.

- Despite their popularity, little information exists on the long-term efficacy and safety of low-carbohydrate diets.

- Strict low-carb diets are usually not sustainable as a normal way of eating. Boredom usually overcomes willpower.

It is obvious after reviewing the topic, that more, well-designed and controlled studies are needed. There just isn't a lot of good information available, especially concerning long-range effects. Strict low-carb diets produce ketosis which is an abnormal and potentially stressful metabolic state. Under some circumstances this might cause health related complications.

The diet you choose should be a blueprint for a lifetime of better eating, not just a quick weight loss plan to reach your weight goal. If you can't see yourself eating the prescribed foods longer than a few days or a week, then chances are it's not the right diet. To this end, following a moderately low fat diet with a healthy balance of fat, protein, carbohydrate and other nutrients is beneficial.

If you do decide to follow a low-carb plan, remember that certain dietary fats are associated with reduction of disease. Foods high in unsaturated fats that are free of trans-fatty acids such as olive oil, fish, flaxseeds, and nuts are preferred to fats from animal origins.

Even promoters of the Atkins diet now say people on their plan should limit the amount of red meat and saturated fat they eat. Atkins representatives are telling health professionals that only 20 percent of a dieter's calories should come from saturated fat (i.e. meat, cheese, butter). This change comes as Atkins faces competition from other popular low-carb diets that call for less saturated fat, such as the South Beach diet plan. Low-carb dieting should not be considered as a license to gorge on red meat!

Another alternative to "strict" low-carb dieting would be to give up some of the bad carbohydrate foods but not "throw out the baby with the bath water". In other words, foods high in processed sugar, snacks, and white bread would be avoided, but foods high in complex carbohydrates such as fruit, potatoes and whole grains, retained.

The Two Biggest Hoaxes About Abdominal Training

If you have ever read a fitness magazine...

If you have ever watched TV ads about latest machines that will magically reveal your abs...

If you have ever gone to a gym and saw tens of people lying on the floor doing crunches....

Then beware because chances are you are a victim of the two biggest abdominal training hoaxes!

Hoax 1

Just doing some midsection exercises can reduce your "love handles".

Fact You cannot reduce fat from a certain targeted area of your body just by using exercise alone.

And the abdominal area is no exception.

So if you want to get a flat stomach and to reveal your abs, losing the fat covering them is the way to go.

And the only way to do this is to lose fat proportionately from your entire body by burning more calories than you consume.

How? By doing these two things:

1) Have a healthy and balanced permanent diet: dark green vegetables, fresh fruits, whole wheat and whole grain products, non-fat dairy products, fish, poultry breast, lean red meat, egg white.

Yes, you should cut out all sugar, soda, non-whole grain products and saturated fats: these aliments should only be a reward for achieving a goal, not a habit!

2) Start exercising .

Aerobic and weight training will raise your metabolic rate. In result, your body will burn more calories.

Aerobic exercising

3 times per week, practice an exercise that keeps your heart rate elevated for at least 30-45 minutes (ex: walking, running, cycling, swimming, aerobics, etc)

Weight training.

Alternate days of aerobics with weight training. You will build muscles that will burn more calories, even when at rest!

Hoax 2

You have to do tons of crunches.

Fact

Overuse of crunches will only shorten your abs, pull your head forward and gives you a bad posture. Do you really want to looks like Quasimodo, the Hunchback of Notre-Dame?

Any standing exercise that will contract your abs will do but you should specifically target your lower back to strengthen the muscles that support your spine.

The easiest exercise is sucking the gut in, also known as the "stomach vacuum" :

1. Exhale. Suck your gut in.

2. Maintain the contraction for 10 to 20 seconds.

3. Repeat 10 to 15 times, as often as you like throughout the day (for example while in the shower, sitting at your desk, while driving or in the bus).

Time now for YOU to take action!

PS: do not forget to consult your doctor before starting any diet and exercise plan.

Little known Facts About Changes In Our Diet

To say that Americans are obsessed with dieting is an understatement! Pick up any magazine, tune-in or turn-on any source of advertising and you're bombarded with the latest diet schemes and food fads. More often than not, they are endorsed by some familiar Hollywood celebrity, or promoted using some other cleaver technique.

It's no mystery that the weight-loss industry has built a thriving empire. In America, for example, we spend about 35 billion dollars every year on an assortment of weight loss products and plans. In addition, we spend another 79 billion dollars for medication, hospitalization, and doctors to treat obesity-related problems. Even with this, the obesity epidemic continues to spread. Sadly, we have become the heaviest generation in our Nation's history.

The National Center for Health Statistics reports that we have some very good reasons to be concerned about our weight-gain. Americans, for example are packing-on the pounds faster than ever before and weight-related medical problems are taking center stage. Diseases like heart disease, diabetes and yes...even certain forms of cancer have all been linked to obesity.

Here are a few of the surprising statistics about our weight:

- A whopping 64 percent of U.S. adults are either overweight or obese. That's up approximately 8 percent from overweight estimates obtained in a 1988 report.

- The percent of children who are overweight is also continuing to increase. Among children and teens ages 6-19, 15 percent or almost 9 million are overweight. That's triple what the rate was in 1980!

- Nearly one-third of all adults are now classified as obese. At present, 31 percent of adults 20 years of age and over or nearly 59 million people have a body mass index (BMI) of 30 or greater, compared with 23 percent in 1994.

(The BMI is a number that shows body weight adjusted for height. For adults, a BMI of 18.5 - 24.9 is considered normal. A BMI of 25.0 - 29.9 is overweight and 30.0 or above, is considered obese.)

Modern life both at home and at work has come to revolve around moving from one "seated" position to another: whether it's television, computers, remote controls, or automobiles, we seem to be broadening the scope of our inactive endeavors.

At times, life seems to have gotten almost too easy! For entertainment, we can now just sit-down, dial-up our favorite TV program or DVD movie and enjoy hours of uninterrupted entertainment...

And all those simple calorie burning activities that were once a normal part of our daily routine not so long ago? Long gone! You know the ones I'm talking about...activities like climbing stairs instead of using escalators and elevators. Or, pushing a lawn mower instead of riding around on a garden tractor. And what about that daily walk to school? Now, our kids complain when the school bus happens to be a few minutes late getting to the bus stop!

Along with the convenience of our affluent lifestyle and reduction in energy expenditure, have come changes in our diet. We are now consuming more calorie rich and nutrient deficient foods than ever before.

Here are a few examples of what we were eating in the 1970's compared to our diet today (information is taken from a recent U.S. Department of Agriculture survey):

- We are currently eating more grain products, but almost all of them are refined grains (white bread, etc.). Grain consumption has jumped 45 percent since the 1970s, from 138 pounds of grains per person per year to 200 pounds! Only 2 percent of the wheat flour is consumed as whole wheat.

- Our consumption of fruits and vegetables has increased, but only because the U.S.D.A. includes French fries and potato chips as a vegetable. Potato products account for almost a third of our "produce" choices. - We're drinking less milk, but we've more than doubled our cheese intake. Cheese now outranks meat as the number one source of saturated fat in our diets.

- We've cut back on red meat, but have more than made up for the loss by increasing our intake of chicken (battered and fried), so that overall, we're eating 13 pounds more meat today than we did back in the 1970s.

- We're drinking three times more carbonated soft drinks than milk, compared to the 1970's, when milk consumption was twice that of pop.

- We use 25 percent less butter, but pour twice as much vegetable oil on our food and salads, so our total added fat intake has increased 32 percent.

- Sugar consumption has been another cause of our expanding waistlines. Sugar intake is simply off the charts. According to the U.S. Department of Agriculture, people are consuming roughly twice the amount of sugar they need each day, about 20 teaspoons on a 2000 calorie/day diet. The added sugar is found mostly in junk foods, such as pop, cake, and cookies.

- In 1978, the government found that sugars constituted only 11 percent of the average person's calories. Now, this number has ballooned to 16 percent for the average American adult and as much as 20 percent for American teenagers.

The days of the wholesome family dinners so near and dear to our hearts, where we all sat around the kitchen table to discuss events of the day, are now a part of our sentimental past. They have been replaced by our cravings for take-out and fast-food. We have gradually come to accept that it's "OK" to sacrifice healthy foods for the sake of convenience and that larger serving portions mean better value.

Since I have been throwing-out statistics, here's one more: Americans are consuming about 300 more calories each day than we did twenty years ago. We should actually be eating less because of our decreased activity level, but instead are doing the opposite!

Decide TODAY that healthy eating and exercise habits will become a permanent part of your life!

Begin to explore your values and thoughts and other areas of your life where change may be required, and then take action. Begin slowly, but deliberately to make improvements in the areas you identify. And remember, it has taken a very long time to develop your habits, and it will take some time to undo them…so be patient!

Invest in your health

What if a trusted friend were to tell you about an investment where you could not possibly go wrong...what would be your reaction? And what if there was a virtual mountain of credible information that supported the investment claims...wouldn't you be inclined to take advantage of the opportunity and not miss out on the rewards? Although the answer to these questions seems apparent, when it comes to investing in our health and quality of life we often choose to ignore what obviously works. Take for example, exercise...

Physical fitness may be the ultimate investment opportunity. Think of it this way. If you are willing to make the commitment (investment), you will feel and look healthier, have an abundance of energy, be more self-confident, more productive and discover a more joyous and fulfilling life. These are rewards that money cannot buy and the substance of high quality living. And, the investment of exercise becomes even more attractive when you consider that there is absolutely no down-side risk. You have everything to gain and nothing to lose. How much better can it get? How many times can you remember ever having a better offer? The honest answer is probably never, and yet many of us fail to act on this extraordinary opportunity. We simply choose to procrastinate or ignore the proven benefits of exercise!

Here are a few reasons that sometimes inhibit our willingness to "step out" and make a change or take a chance:

- Sometimes our vision gets clouded. We lose tract of what is really important. Forget about the less important activities that tend to clutter our daily routine and focus on exactly what needs to be accomplished to reach your goal.

- Looking at the "big" picture can seem overwhelming. And the bigger the task, the more overwhelming it can seem. Break the task apart into smaller pieces. If you want to lose 50 pounds try losing 10 pounds and repeat the process five times! Need to start an exercise program? Begin with short, simple exercises and then slowly expand your routine. Don't exercise too hard when first starting-out or you will become stiff, tired, disillusioned and soon quit.

- Have you ever not wanted to start something for fear of failure? Take the first step, acknowledge the fear and the next step will come easier. Once fears are acknowledged, they usually quiet down.

- Sometimes we start to think that a task is unpleasant or boring. Just like any other activity, this can also be true for exercise. There are days when we just plain lack the enthusiasm and motivation to continue. It's part of human nature. On days like these focus on 'why' you are doing it. Think about all the people you care about and who may need and rely on you. What would happen if you became ill or disabled and was unable to work for a period of time, or worse, if you were out of the picture completely. How would things change? If something happened tomorrow, how would your family or business manage without you? What do you want your life to be like in the future? There are many tasks or chores we do, that we may not like, but are necessary to live a happen and productive life. Focus on the bigger picture.

- Indecision can be defeating, but doing "anything" is better than doing nothing. There are no wrong choices and very few choices that can't be undone or done again. Can't decide on a particular exercise program or routine? Pick a few exercises and start with something simple. If you don't like it, go on to the next exercise.

- When you lack the confidence to start something new, take a deep breath and try to figure out why. Are you hesitating because you really lack the skill or is it just imagined? If it's real, try to find out where to gain the skills you need or find someone with the right skills who can help. In the case of exercise, finding a qualified personal fitness trainer can sometimes do the trick, but be wary...some PFT's are overzealous and tend to start newcomers on programs that are too strenuous.

- Life just seems too busy to find time for some activities. Large, uninterrupted chunks of time are very hard to come by. And if we're honest, when they do come, we'd rather do something totally pleasurable! Exercise has to become part of your routine. It can't be an option. Make it a high priority just the same as your career, and other areas of interest. You will be surprised at how easy exercise becomes when approached this way!

- Have you ever subconsciously (or otherwise) invited distractions so that you have a "good" reason not to get something done? Sometimes it's the simple things like answering the phone or sitting down to watch that "one" TV program, which distract us. When you find yourself doing this, take control of the situation and make a conscious decision to do what you are avoiding.

To reap the benefits of exercise or any other health related endeavor, you must agree to become a willing participant. This will require due diligence on your part. And remember, as you embark on your mission you are investing in something near and dear to your own heart...your life and a future of healthy living.

Get The Abs of your dreams!

DISCLAIMER: This information is not presented by a medical practitioner and is for
educational and informational purposes only. The content is not intended to be a
substitute for professional medical advice, diagnosis, or treatment. Always seek
the advice of your physician or other qualified health provider with any questions
you may have regarding a medical condition. Never disregard professional medical
advice or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not FDA approved they must be
accompanied by a two-part disclaimer on the product label: that the statement
has not been evaluated by FDA and that the product is not intended to "diagnose,
treat, cure or prevent any disease."
-----------------------------------------------------------------------------------------------------"Abs to Die For!"
Table of Contents
1. Introduction to Healthy Abs for Men and Women
2. Ab Basics
3. Ab Exercises
4. Routines All Levels
5. Trainer Tips
6. Ab Resources
7. Self-Help Guide – Getting and Staying Motivated

INTRODUCTION TO HEALTHY ABS FOR MEN AND WOMEN
This guide presents basic information about healthy abdominal muscles, referred to throughout as "abs," for men and women. It seeks to dispel hype while focusing on reality.
For instance, will the latest exercise gadget on early morning television cable channels, also referred to as infomercials, really bring you "ape abs" or other such nonsense in a week, if you use it mega-times a day? Seriously doubtful.
Why? Mainly because of fat. If a person carrying a lot of extra weight does dozens or even hundreds of exercises a day with the latest gadget, for example, crunches, he or she may develop strong abs. However, a lot of fat will still be hiding them, because nearly half the body fat is lying right under the skin, while the rest is within the muscles themselves. And those exercises and gadgets will not eliminate this unwanted fat. Not all by themselves, that is.
The reality is that firming-up abs is the result of the production of muscle contractions by the stimulation of the nerves that control the muscle fibers. The "ape abs"