Tips to Eating Healthy on the Run

A woman holding a large slice of watermelon outdoors

Hello everyone. Today’s article is a guest post from Lisa Burzdack who offers a great selection of cookware at her website CookwareEssentials.co.uk. If you are in need of some new pots and pans or just looking to purchase some great value cookware I highly recommend you check out Lisa’s store after reading her excellent guest article.

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I think most of us are familiar with the age old advice you get from parents and doctors time and time again, more fruits and vegetables. The truth is, you aren’t being misled. Let me throw one more in there for fun, exercise and maintain a balanced diet. Whew, I know it is tough to hear, but let’s be honest no one ever accomplished anything good without a little persistence and hard work. Just like everything else in your life, if you want to succeed then you will have to work at it. I am not saying you have to sweat over your cookware night after night and never eat out to accomplish this. Seriously though, if you are going to invest all that hard work at the gym, then you may as well accompany it with a healthy diet and reap the ultimate benefits. I know it can be hard with the hustle and bustle of life, so I have provided some tips to eating healthy on the run to make a healthy diet that much easier to maintain.

1) Make Time To Grocery Shop:- When there, pick up snacks that can be easily thrown in your purse, gym bag, car, and desk drawer. May I suggest almonds or mixed nuts, granola bars or whole grain fruit bars, and fresh fruit, apples and bananas being good on the go choices. I am a huge fan of nuts, high in protein so they help curb your appetite unlike anything loaded with sugar that will actually make you hungrier. They are also packed with loads of energy to get you through your day and ready for your next workout. Doing this will prevent you from stopping into the quick mart and snacking on potato chips or candy bars.

2) Drink Water:- Whenever given the choice between water and soda or juices, choose water! It is a fact that people do not get enough water each day and guess what, your body is made up of 60% water, so stop depriving it! I won’t lecture you on coffee or teas as I personally understand the importance of these commodities. However I will tell you to try drinking tea over coffee. Don’t drink more then one cup of coffee a day, and if you do try weaning yourself off of those extra cups, baby steps. Eventually try to only drink coffee a few times a week. If you are a complete coffee addict and what I am saying is bringing tears to your eyes, just remember that coffee dehydrates you, so you will need to drink extra amounts of water to make up for it. Keep water handy, invest in a Sigg bottle or similar, I swear by them. They are easy to maintain and the water always tastes great. Unlike plastic bottles you won’t get any funny tasting water.

3) When Eating Out Substitute a House Salad or Vegetable of the Day instead of Chips:- If you have already opted for a baked potato and don’t want to skip the carbohydrates then order a tasty salad to split as the starter instead of anything fried or heavy. When choosing your main course look for things that are grilled or baked over sautéed and fried. If you are fancying some fish see if they can cook it differently, hold the breading, grilled instead of fried. Any restaurant using fresh ingredients should be able to accommodate your request. Stay away from mains that contain heavy cream, opt for oil and tomato based dishes instead.

Now that you have your tips for eating on the go, incorporate this into your daily routine. Don’t let all your hard work go to waste and don’t let your busy lifestyle affect your diet!

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July 3, 2009 | Filed Under Uncategorized | Comments Off 

5 Great Ways To Lower Blood Pressure Using Tomatoes

by zafi

Have you had your lycopene today? If you ate a green salad with fresh tomatoes, you not only a good dose of this powerful antioxidant, but also took significant steps to reduce your blood pressure. A recent double-blind study conducted in Israel has confirmed that the hearts of healthy Italians have known for centuries - tomatoes (and tomato sauce) lower blood pressure and the risk of heart disease.

Dr. Esther Paraná, head of the hypertension division of Soroka Medical Center, led the Israeli study. These are patients already being treated for hypertension, but does not respond well to medication. Dr. Paraná patients had to take a supplement of tomato extract. The results were a significant drop in blood pressure after just four weeks.

Tomatoes are also effective in reducing blood pressure, because they contain lycopene. This powerful antioxidant is still the subject of some hybrid tomatoes grown by the Israeli Lycomato to have higher concentrations of lycopene in each piece of fruit. Other antioxidants found in tomatoes make a super-nutrition in the prevention of heart disease. You can even help keep LDL cholesterol from oxidation which makes keeping the arteries and reduce the shift causing blood pressure to rise.

Even during the peak growing season, it may be difficult to eat tomatoes whole four hours each day, which is the recommended amount to have a positive impact on blood pressure. Here are some ways to enjoy the benefits of tomatoes without having to eat directly from the vine.

1. Flag of Chile. Using tomato puree, which is a concentrated form of tomatoes, Chile as a base for the use of antioxidants without the bulk of the whole tomato. Add a lightweight and ultra high protein ground bison and beans with garlic and chopped onion, red pepper and you have a healthy heart and a principal of the day, tomato./

2. Since the use of olive oil with the tomatoes enhances the quality of care, your pasta with red sauce of tomatoes, tomato paste and olive oil to saut garlic and onion. Tomato paste used in making sauce contains more than 10 times the nutrients of a single tomato.

3. Have a salad as a side dish to any of these inputs and a series of sliced tomatoes on top. Seek input tomato fourth.

4. Drink tomato juice. It is best to make your own fresh juice so that you can control the sodium. Store bought juices can be high in sugar-based sodium and preservatives. If you have a juicer, you can make incredible vegetable juice according to your own tastes by adding carrots, celery and some spices low in sodium.

5. Take an extra tomato. If you can not stomach tomatoes, then a 200 mg supplement provides the equivalent of more than the recommended four tomatoes.

Add tomatoes to your diet can reduce systolic blood pressure by 10 points and diastolic pressure by 4 points as was the case in the study of Israel. Whatever its form of slices, tomatoes keep strengthen your immune system and reduce blood pressure.

About the Author
We provide you with many free tips on Health, Beauty, Weight Loss and Fitness, come in and learn, Beautify yourself. Beauty Tips Health Tips Weight Loss Tips

July 1, 2009 | Filed Under Uncategorized | Comments Off 

The Free Fitness Tips Newsletter – June 2009

Calendar

Hello Everyone. The Free Fitness Tips Newsletter – June 2009 is now online.

You can view the HTML version by Clicking Here.

You can view the PDF version by Clicking Here.

If you have any feedback regarding this month’s newsletter please post a comment for me. Enjoy -)

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June 30, 2009 | Filed Under Uncategorized | Comments Off 

Diabetic Cure - You Need A diabetic Diet

You Need A Diabetic Diet - If You Are Diabetic Or Pre-Diabetic

This article is an excerpt on diabetic and introduction to diabetic diets. New statistical studies from the U S Center For Disease Control And Prevention show that around 23,600,000 (23.6 million) people in America have diabetes. There is an estimated 17.9 million diagnosed and 5.7 million undiagnosed. It is a fact that these people need a diabetic diet to control their diabetes.

Indications are that the numb er of people who develop diabetes will double in the next 10 years. This is all very alarming and it would be good for people to look at their lifestyle and develop good exercise habits and good eating habits ( a diet conducive to maintain lower levels of sugar)

An American Diabetes Association reports the increasing obesity of the American population is the precursor to an increasing number of diabetics. The American population needs to take a look at a diabetic diet to maintain good health

It is well for people who have not yet developed diabetes or pre diabetes to take a look at their diet and start exercising to reduce their chances of acquiring diabetes. The risk of diabetes can be reduced about 60% with proper diet and exercise maintaining weight control and eliminating obesity. Taking medication for diabetes is not a good thing and can be eliminated with diet and exercise.

A good diabetic meal plan will take into consideration a calorie intake of only about 1200 calories each day. Of course this will all depend on the exercise program. If moderate exercise is the plan, then this would be okay. A strenuous exercise program could allow for more calorie intake. A good diet would have roughly 40 to 45 percent carbohydrates and about 30 to 35 percent protein with the rest 20 to 30 % being from fat.

People want to see change over night with their diet change and exercise and there is just no way this will ever occur without making permanent changes. It will likely take 6 to 12 months to see the good changes take place. So, it will take a strong and persistent effort to see results.

A good diabetic menu and meal planning guide is essential to anyone working on improving their diabetic health. Paying attention to nutrition is important in planning the diet. Well planned nutrition and diabetic meal information is available at the American Diabetes Association - http://www.diabetes.org/food-nutrition-lifestyle/nutrition.jsp

Diabetes Natural Cure Information At http://diabetescure-youneedadiabeticdiet.blogspot.com/

About the Author

Paul Gardner is an author writing about diabetic health information.

June 30, 2009 | Filed Under Uncategorized | Comments Off 

The Disadvantages of Consuming Too Much Protein

A man sitting down in front of a plate full of raw steak with a knife and fork

 

My last couple of articles have looked at protein and the health benefits it can provide.  Although it is a fantastic macronutrient that acts as the building blocks for your body, protein is is not without its faults.  Consuming too much protein can cause a number of health problems.  In this article I will be discussing some of the potential problems associated with overdosing on protein in greater detail.

1) IT CAN CAUSE DEHYDRATION:- According to this study increasing your protein intake can also increase levels of dehydration.  The study looked at five endurance athletes who consumed low, moderate and high levels of protein over a period of four weeks.  The findings revealed that as protein intake went up, hydration levels went down.  Dehydration can put you at risk for a number of health problems and heat related illnesses.

2) IT CAN INCREASE FAT STORAGE:- One of the common misconceptions surrounding protein is that you can eat as much as you like and you will not get fat.  However, the simple truth is that if you eat too many calories (whether they be carbohydrate calories, protein calories or fat calories) any excess will be stored as body fat.  Increasing your protein intake and reducing your carbohydrate intake whilst staying within the limits of your daily metabolism can stimulate fat burning in your body.  However, increasing your overall caloric intake by eating more protein will ultimately lead to fat storage.

3) IT CAN CAUSE DIABETIC KETOACIDOSIS:- Eating high levels of protein and low levels of carbohydrates causes your body to enter a state of ketosis.  This is a state where there is no glucose available in your blood in your blood to use for energy.  Since there is no glucose available your liver starts to convert body fat into fatty acids and ketones which can then be used for energy.  Whilst this is a popular fat loss method it can also be dangerous for diabetic people.  Ketones are acidic and can therefore cause a  number of problems including nausea, vomiting and even death.  In non-diabetic people blood ketone levels are controlled by insulin.  However, diabetic people struggle to produce adequate levels of insulin and ketosis can quickly turn into ketoacidosis, a state where the level of ketones in your blood is extremely high.  This then leads to the problems discussed above.

4) IT CAN LEAD TO KIDNEY STONES:- Studies suggest that high protein diets (particularly those high in meat protein) may be partially to blame for kidney stones.  The reason for this is that when you consume protein it is broken down into acids including uric acid.  This then increases the overall acidity of your blood.  Your responds by releasing the alkaline substance calcium phosphate from the bones into the bloodstream.  Ultimately, this can then lead to an increase in urine levels of both uric acid and calcium.  These substances may then form into insoluble crystals (kidney stones) which are excreted in the urine.

5) IT CAN CAUSE OSTEOPOROSIS:- As I mentioned above eating high levels of protein can ultimately cause your body to release calcium phosphate from the bones.  A lack of calcium in the bones can then lead to a condition called osteoporosis where your bone density becomes reduced.  Osteoporosis causes your bones to bend, break and fracture much more easily than someone without the condition. 

As you can see from this article protein is not perfect.  Consuming too much can cause serious health problems.  Although it is a vital macronutrient which helps keep you alive excess protein consumption is not advised.  Increasing your protein intake at a sensible rate should not cause any of the problems listed above and may help you build muscle and burn fat.  Just ensure that you do not go overboard.

Now I want to hear your thoughts. Are there any other protein disadvantages that you can think of which cause health problems?  Do you agree that protein consumption should be moderated to a degree?  Let me know by leaving a comment.

Sources:
An In Depth Look At Ketogonic Diets and Ketosis (Bodybuilding.com)
Does Too Much Protein Turn To Fat (Inch-Aweigh.com)
High Protein Diets Cause Dehydration (About.com)
Kidney Stones (About.com)

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June 27, 2009 | Filed Under Uncategorized | Comments Off 

Cabbage Soup Heart Diet

The cabbage soup diet is sometimes called the cabbage soup heart diet. It's also called other names including the Mayo Clinic Diet, Military Cabbage Soup, Sacred Heart Diet, TJ's Miracle Diet, the Russian Peasant Diet and the Banana Diet. The diet is somewhat famous mainly because of the promise that if you follow the eating plan you can drop 10 pounds in a week. It will let you drop the weight fast.

If you are concerned about your heart, you know that excess weight is a big problem leading to stress on your heart and problems with blood pressure and a whole host of physical problems. But you need a long-term solution to your weight problems. Short term diets do not work for long term weight loss. You mustchange your lifestyle by combining exercise with sensible eating.

How does the cabbage soup diet fit into a heart healthy eating plan? It's a quick, relatively easy way to drop up to ten pounds in a week. The main advantage to dropping several pounds fast is motivation. Many diet plans will only produce about one pound of weight loss per week. That's pretty boring especially since your normal weight variation can be more than a pound a day. So you can be on the right track to lose weight over the long-term, but the scales show you're gaining weight in the short-term. That's very discouraging. In comes this diet to let you drop some weight fast. Thenback you go to your long-term plan.

The cabbage soup diet is a great morale booster. And you don't just eat cabbage soup either. You get a set food plan for each of the seven days of the plan. Over the week you get a variety of foods including fruits, vegetables, meats, even bananas one day. Plus all the soup you want each day. And you can vary the soup to suit your tastes. Cabbage soup isn't necessarily bland. You can spice it up as you like.

But alas, no pastries or bread for the week. No brownies, peanut butter cookies or sweet potato casserole! No sweet desserts. But it wouldn't be a diet without a little hardship would it.

So the cabbage soup heart diet or whatever you choose to call it, is a short-term motivational diet to let you drop about ten pounds in a week. It isn't a sustainable long-term plan but it could be a part of your overall weight loss and fitness plan.

Visit our site to get the cabbage soup heart diet and the detailed free 7 day cabbage soup recipe diet plan.

Go to http://www.cabbagesouprecipediet.com and drop that ten pounds next week.

About the Author
Al Bullington constantly is struggling with weight gain simply because he likes to eat too much of his wife and daughters' outstanding cooking!

June 26, 2009 | Filed Under Uncategorized | Comments Off 

The Benefits of Protein

In my last article I looked at protein and touched upon some of the ways it benefits your body. Today I want to expand on this topic and discuss some of the health benefits protein can provide in greater detail.

1) IT BUILDS, MAINTAINS AND REPAIRS CELLS:- Protein is referred to as your body’s building blocks for good reason. As you grow your body needs protein to construct every single cell including your bones, your muscles, your skin, your vital organs and your blood vessels. When you are fully grown your body still needs protein to maintain all these cells and also to replace any cells that fall off such as hair, nails and skin. Protein is also required to repair any cells that become damaged. For example, if one of your blood vessels burst or one of your bones break protein is required to repair them.

2) IT IS USED TO PRODUCE IMPORTANT CHEMICALS:- Your body uses protein to produce a number of important chemicals. Antibodies are built using protein and are a key part of your immune system which helps your body fight disease. Enzymes are also constructed from protein and act as a catalyst for many important reactions in your body including digestion. Protein is also used to create hormones which act as chemical messengers in your body and stimulate a specific response from certain cells.

3) IT REGULATES IMPORTANT BODILY PROCESSES:- Protein is not just used by your body to produce cells and chemicals. It also regulates certain important processes in your body. One example of this is fluid balance. Your body’s cells cannot move fluid directly. Instead they produce proteins which attract water. These proteins can then be sent out to areas where fluid needs to be absorbed allowing a fluid balance to be maintained throughout the body.

4) IT HELPS YOUR BLOOD CLOT:- Your body also uses protein to prevent your wounds from bleeding continuously. When your skin gets cut and starts to bleed your body responds by producing fibrin, a stringy protein that forms a clot. Once the fibrin has clotted your body then produces another protein, collagen which forms scar tissue and permanently heals the cut.

5) IT CAN ASSIST WITH WEIGHT LOSS:- Not only does protein perform all the important roles listed above but it can also be a great food choice for people who are trying to lose weight. First, it has a greater thermic effect than carbohydrates. This means that by eating protein you burn more calories during digestion and boost your metabolism. Secondly, studies suggest that protein can suppress your appetite. Although more research needs to be done into exactly why protein has this effect this study suggests that the amino acid leucine has a huge effect on appetite.

As you can see the importance of protein cannot be underestimated. Not only is protein responsible for producing every structure in our body but it also plays a key role in many processes including blood clotting, fighting infection and maintaining optimum levels of fluid. Protein has received much recent praise in both bodybuilding and weight loss circles and after writing this article it is easy to see why. Without protein your body cannot build, maintain or repair cells and this can cause a number of health problems. Therefore, you should try and ensure that you get sufficient levels of protein with each meal and give your body what it needs to grow and function properly.

Now I want to hear your thoughts. Are there any more protein benefits missing from this article? Do you agree with all the points raised? Let me know by leaving a comment.

Sources:
Why Protein May Curb Appetite (New Scientist)

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June 24, 2009 | Filed Under Uncategorized | Comments Off 

What is Protein?

Quite a few of my previous articles have covered protein.  However, after looking back at these articles I have decided that I have not given this topic a good enough write up.  That is why today I am going to be writing about protein in greater detail.

WHAT IS PROTEIN?

Protein is one of the three macronutrients that your body depends upon for survival (carbohydrates and fats are the other two).  It is constructed from long chains of amino acids.  There are 22 amino acids in total and your body requires each one for different things.

WHAT ARE AMINO ACIDS?

Amino acids are chemical compounds that contain carbon, hydrogen, nitrogen and oxygen.  The 22 amino acids can be grouped under two main headings; essential amino acids and non-essential amino acids.

1) ESSENTIAL AMINO ACIDS:- There are eight essential amino acids.  They are labelled ‘essential’ because your body cannot produce them and therefore must source them from food.  Even though they have this label they are no more important for the proper functioning of your body than non-essential amino acids.  The only difference is that since your body cannot manufacture them it is essential that they are part of your diet.  The eight essential amino acids are listed below:
- Isoleucine.
- Leucine.
- Lysine.
- Methionine.
- Phenylalanine.
- Threonine.
- Tryptophan.
- Valine.

2) NON-ESSENTIAL AMINO ACIDS:- There are 14 none essential amino acids.  They are labelled ‘non-essential’ because your body can produce them and therefore does not have to rely on food as a source.  However, they are still required by the body so that it can function properly and are just as important as the essential amino acids.  The 14 non-essential amino acids are listed below:
- Alanine.
- Apartic Acid.
- Asparagine.
- Cysteine.
- Cystine.
- Glutamine.
- Glutathione.
- Glycine.
- Histidine.
- L-Arginine.
- Proline.
- Serine.
- Taurine.
- Threonine.

HOW MANY PROTEINS ARE THERE?

Although proteins are constructed from a limited set of 22 amino acids the number of different protein types is potentially endless.  The reason for this is that any number and combination of amino acids can be used to form a protein with the longest known protein – titin being constructed from 26,962 amino acids.

WHAT IS THE DIFFERENCE BETWEEN COMPLETE PROTEINS AND INCOMPLETE PROTEINS?

1) COMPLETE PROTEINS:- Complete proteins are proteins that contain all of the eight essential amino acids.  Animal products (meat, fish, dairy) are the richest source of complete proteins with all animal proteins except gelatin considered complete.  However, many vegetable products are also complete proteins with bananas, almonds, Brazil nuts, carrots and broccoli being just a few of the complete vegetable proteins available.

2) INCOMPLETE PROTEINS:- Incomplete proteins are proteins that do not contain all of the eight essential amino acids.  Many vegetable products are considered incomplete proteins.  However, two or more incomplete proteins can be combined to make a complete protein.  For example, grains can be combined with nuts or seeds to create a complete protein.  This article from BodyforLife2.com contains some more detailed examples of this.

Despite many claims to the contrary you do not need to eat complete proteins (or combine incomplete proteins so that they are complete)  as part of every meal.  As long as your diet is not consistently lacking one or more of the essential amino acids then it is perfectly fine to eat just incomplete proteins.

HOW DOES YOUR BODY USE PROTEINS?

When you consume protein it is broken down into single amino acids in the stomach and the small intestine.  These amino acids are then released into the bloodstream and transported to where they are needed.  The cells in your body constantly use these amino acids to create new proteins.  If you do not consume sufficient levels of one or more of the eight essential amino acids your body cannot create new proteins effectively.  Your body also constantly breaks down old proteins and releases the amino acids back into the bloodstream where they can be recycled or used for energy.

Protein’s main function is to produce, maintain and repair your body’s cells hence the reason it is often referred to as your body’s building blocks.  The bulk of your muscles, tissues and organs are made from protein.  As discussed above your body’s cells are constantly utilising the amino acids in your bloodstream and creating new proteins which can then be used to build, maintain or repair.

The other functions of protein include:
- Helping your body perform various functions including muscle contraction and nutrient transport.
- Helping your body produce important chemicals such as antibodies, enzymes and hormones.
- Helping keep your hair, nails and skin healthy.

PROTEIN SUMMARY

As you can see protein plays a vital role in the maintenance of your body’s cells.  Without protein your cells would break down and your body would be unable to produce new cells or repair your existing ones.  Therefore, it is vital that you consume adequate levels of protein and more importantly make sure that the protein you consume is not consistently lacking one or more of the eight essential amino acids.

In my next few articles I plan to discuss the functions of protein in greater detail, outline the disadvantages of consuming too much and highlight some of the best protein food choices around.  Before that I want to hear from you guys.  Have I missed out any key protein facts?  Do you consume sufficient levels of all eight essential amino acids?  Leave a comment and let me know.

Sources:
Protein Information (Athens)
Complete Proteins (Raw Food Explained)
How Many Proteins Exist (Wise Geek)
Incomplete vs Complete Proteins (BodyforLife2.com)
What is Protein? (Help with Cooking)

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June 21, 2009 | Filed Under Uncategorized | Comments Off 

Your Weight in Menopause: Belly Battles

by Susan Livingstone

You spent your younger years worried about your hips, your thighs, your derriere -- but your belly probably wasn't topping the list of things you kept a wary eye on. Then you entered perimenopause, and suddenly the weight went to your midsection and settled there, turning your shape from a pear into an apple seemingly overnight. What happened when you weren't looking?

As you age, your metabolism slows, and the amount of fat in your body creeps up. This is true of men as well as women, but it's women who experience the greater fat percentage increase. Simply getting older can do this, as some women are tapped by heredity and their genes to gain weight as they age. But hormonal changes after menopause may change the way that your body breaks down and stores fat. When you hit menopause, weight gain tends to be less in your arms, legs and hips and more in your abdomen - the worst place for it to be.

You see, it's not just the flab you can grab that is worrisome. As unpleasant as the subcutaneous fat between your skin and abdominal wall may be to your self image, it's the fat you can't see that's going to give you the most grief. Visceral fat, the kind that's deep inside surrounding your abdominal organs, is the real cause for your increased risk of cardiovascular disease, diabetes, gallbladder problems, and even certain types of cancer. The fat cells in your abdomen aren't like other fat cells, just sitting there waiting to be burned off. They are actively producing hormones that can adversely affect your health. You need to target them and get rid of them.

But there's good news. A few simple lifestyle changes, including some targeted ab exercises, and you can beat that ballooning belly back into shape.

How much is too much?

You know your pants fit tighter, but have you really gained enough extra weight to be in trouble? You can use a body mass index (BMI) calculation or a waist-hip ratio, but research has found that you get an accurate idea of whether you have an unhealthy amount of belly fat simply by measuring your waist. In fact, BMI is considered an inaccurate measure of body fat percentage or distribution when applied to the circumstances of menopause.

Run a tape measure around your midsection at about navel level. Breathe normally, don't suck in your gut, and don't squeeze the tape so hard it pushes your skin down. A woman of healthy weight should have a waist measurement of no more than 35 inches. Some research indicates that even a measurement of 33 inches will increase your health risks, so make it your goal to aim for numbers lower than that.

The battle plan

It might seem like fat that's buried deep inside would be difficult to get rid of. The good news is that it responds very well to a regular exercise routine and a healthy diet. Targeted tummy exercises can also go a long way toward flattening your abs.

Exercise. Daily, moderate-intensity exercise is the best way to lose belly fat -- when you lose weight and gain muscle tone, your belly fat begins shrinking as well. In fact, you may notice that your tummy bulge is the first area to shrink when you start exercising. The amount and type of exercise you should get depends on your current activity level and your health goals. Check with your doctor about the right exercise program for you to promote good health and particularly combat abdominal fat.

Strength training. Research has shown that exercising with weights is effective in trimming tummy fat. Again, check with your doctor about how to incorporate strength training into your exercise routine.

Healthy diet. Altering poor eating habits can help fight belly fat. Read nutrition labels, and replace saturated fats with polyunsaturated fats. Increase portions of complex carbohydrates such as fruits and vegetables, and decrease simple carbohydrates like white bread and refined pasta. Reducing your portion sizes and daily calorie intake will also result in pounds lost.

Tone your tummy. While you can't "spot-burn" belly fat, you can firm up your abdominal muscles and get a flatter stomach as a result. Traditional sit-ups aren't the most effective way to do this, however. Instead, use these exercises to target both deeper and lower abdominal muscles:

  • Deeper abdominal muscles. Target deeper abdominal muscles by doing "abdominal hollowing" or "drawing in the bellybutton." Begin by getting down on all fours. Let your tummy hang down as you inhale deeply. Let your breath out, and at the end of your exhalation, gently draw your bellybutton inward and upward toward your spine. You should feel a slight tightening around your waist -- think of it as trying to squeeze through a partially closed door. Hold for 10 seconds, then rest for 10 seconds. Work up to 10 repetitions. During each effort, your spine position shouldn't change and you should continue to breathe freely. Eventually, you'll be able to do this exercise standing up. It's very subtle, and no one will be able to tell you're doing it.
  • Lower abdominal muscles. Tone your lower abdomen by doing pelvic tilts and lifts. Pelvic tilt: lie on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for five to 10 seconds. Repeat five times and work up to 10 to 20 repetitions. Pelvic lift: lie on your back with your knees bent up toward your chest and your arms relaxed by your sides. Tighten your lower abdomen and lift your buttocks up off the floor, with your knees pointed toward the ceiling. Hold for five to 10 seconds. Repeat five times and work up to 10 to 20 repetitions.
Hormone therapy. Hormone replacement therapy (HRT) has its place, but as an aid in fending off menopause weight gain, it's pretty much useless. Some studies have shown that postmenopausal women who take HRT are less likely to accumulate abdominal fat than are postmenopausal women who don't. Other studies, however, found no difference. Meanwhile, concerns about the risks and benefits of HRT continue. Talk to your doctor in detail about the any risks and potential benefits of hormone therapy before trying it.

Menopause doesn't get to have the last word in how your body looks and feels. You can be in menopause and still lose weight by following the suggestions we outline here. A healthy diet and exercise program was a good idea when you were younger, and it's only gotten to be a better idea as you move into the next phase of your life.

About the Author
Susan Livingstone invites you to learn more about menopause and losing weight by visiting http://menopauseloseweight.com. We review some of the top weight loss programs available today, with an emphasis on women dealing with menopause weight gain. You'll find diet reviews, articles, suggested reading, and a case study (http://menopauseloseweight.com/case_study) where we personally test one of the programs we review and let you know the results!

June 19, 2009 | Filed Under Uncategorized | Comments Off 

3 Enjoyable Ways To Stay Fit In The Summer

Hello everyone.  Today’s article is a guest post from Nicole White who writes about her masters in health care at her blog.  If you are looking for a career in healthcare administration this site is a fantastic resource so please check it out after you have finished reading her guest post.

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Summer is the season during which many people (mostly women) are obsessed with a notion to shed a few pounds in order to look attractive while sunning themselves.  It additionally becomes more influential to do so when you see others at the pool who have kept themselves toned and fit.  Coming up with a fitness routine designed for your specific body type is not always an easy endeavor, but if you want to remain healthy and in shape this summer, you will need to determine what lengths you will be able to go.

First of all, eating healthy is one of the basic steps toward losing weight, staying fit, and generally feeling better about yourself.  How good do you feel about yourself after eating an entire McDonald’s double cheeseburger  compared to a healthy home-cooked meal?  It makes a drastic difference when you cleanse your system and only put in nutritional food items rather than ones which are high in fat and calories.  Learning how to eat healthy and discovering easy recipes can be quite enjoyable for many people who never experimented with cooking before; it additionally can save you money by eating in more often than you eat out.  Remember, leftovers are a good thing to store in the refrigerator and can be a good lunch meal for the next day.  Enhancing your diet and filling your body with healthy food will make a world of difference and will be obvious to everyone around you; certain foods can make your skin glow and your hair healthy which is a drastic difference from the way fast food and other restaurant foods may make you look like.

Small workouts are an essential part of staying fit; getting involved in a cardio routine can be a fun endeavor for you and some friends during the summer.  Workouts are ten times more fun if you have a partner to do them with, and thus have increased motivation to continue to do so every day.  You can even start off small by just walking around the neighborhood or around a park.  Simply getting a little bit of daily exercise makes a big difference to your overall body energy.  Once you become used to this daily walking routine, you can step it up by transforming it to a light jog or run after a while.  This is not meant to be a competitive endeavor, and if you find yourself fighting to stay ahead of your friend, you need to remember to only push yourself so far: you do not want to overexert yourself.  After a few weeks, you will begin to notice a positive difference in your body and generally feel better about yourself.  Incorporating smaller routines after time such as sit ups and push ups will also increase your self-image.

Lastly, getting a healthy dose of vitamin D will produce wonderful results as well.  This is an easy thing to accomplish in the summer by simply staying outside more than you normally would.  Summertime is a period in which you can play more sports (which also helps tone your body!) and do many other outdoor activities.  Hiking is a great way to stay outside and get an excellent workout; surrounding yourself with nature is a better remedy than most people are aware of.  Additionally, getting a good group of friends together to play outdoor sports such as flag football or basketball can be a fun way to spend your Sunday afternoons while burning off calories at the same time.  In the end, it is only important how you feel about yourself; getting the proper daily nutrients and exercise will increase your overall body image, thereby making you much more confident to be seen at the pool.

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This post was contributed by Nicole White, who writes about her masters in health care. She welcomes your feedback at Nicole.White222 at gmail.com

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June 16, 2009 | Filed Under Uncategorized | Comments Off 

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