IDream Seo Templates

Exercise is an important part of our lives. Staying in shape is one way to increase your life expectancy. Weight bearing exercises are important also for increasing muscle mass and bone density as you age.

Most of us have learned what to do when it comes to exercising. The problem is where and when to get the job done. With a busy lifestyle, making time for exercise is a challenge.

Weight bearing exercises aren’t just for bodybuilders. As you age, especially once you hit the age of forty, you begin to lose muscle mass. For women especially, bone loss becomes a problem. When the body is in need of calcium it can rob it from your bones. Building muscle not only increases their mass but your strength.

Here are five easy toning exercises that can be done anywhere and whenever you have time. At home, at the office, or on vacation, you can do these easy yet extremely effective exercises.

1. The Bridge Butt Lift – Sounds like a plastic surgery technique but it is an easy way to tone your buttocks. Lay down with feet flat on the floor, legs shoulder width apart. Place your hands, palm side down, on either side of your body. Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor. Hold the position for a count of five to ten and release down to the floor.

2. Squats – Squats work the butt, the hamstring muscles and the quadriceps. If you aren’t sure of proper form, you can use a chair. Stand with feet shoulder width apart and feet firmly planted. Push your butt back as if you were preparing to sit in a chair. Keep your abs tight and your upper body straight. Once you reach chair level stop and hold the position for a count of two to five and release. At the lowest point, place all of your weight on your heels for balance and maximum toning.

3. Reverse Lunges – Lunges work the quadriceps muscles. They can be hard for people with knee problems. A reverse lunge still tones the right muscle groups but with less pressure on the knee. Stand with feet together and arms at your sides. Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot. From this position lower yourself down until the back knee almost touches the floor. Hold for a count of two and return to starting position.

4. Pushups – This is a classic toning exercise that works all areas of the arms plus the chest muscles. If you aren’t comfortable or strong enough to perform a pushup on your toes, lower your body to your knees. Be sure your arms are tucked into the body and your back straight as you lower and lift your body.

5. Crunches – Abdominal muscles can be worked every day to build strength and muscle tone. Lying on the floor in sit up position, lace your fingers behind your head. Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor. Hold for two to five counts and return to starting position.

These five exercise moves can be done whenever you have time. The best thing about exercise is that its effects are cumulative. Even five or ten minutes at a time will work to your advantage.

Healthy Who doesn’t love lasagna? The downside of this delicious dish is that all that cheese, meat and cream isn’t great for you (or your waistline).

This version is totally skinny, yet simply delicious.

Ingredients:

1 teaspoon olive oil
1 onion, finely sliced
2 sticks of celery, finely sliced
1 carrot, grated
4 cloves of garlic, peeled and crushed
1 pound of quality lean ground beef – organic if possible (alternatively you can use organic ground turkey)
1 can of plum tomatoes
½ teaspoon dried oregano
2 zucchinis, thinly sliced length ways
1 cup of already roasted red peppers (or you can make your own at home)
4 sheets of lasagna (whole wheat if possible)
Salt and pepper to taste

For the cheese sauce:
8 ounces skimmed milk
3 tablespoons corn starch
1 teaspoon Dijon mustard
8 ounces mature cheddar cheese
Dash of nutmeg

* By using an extra mature, strong cheddar you’ll need much, much less and still get a full flavor.

Directions:

In a large saucepan add the olive oil , onion, celery and carrot and cook over low heat for approximately 4 minutes. Add the garlic and cook a further one minute. Set aside.

In a frying pan, fry the meat until completely cooked through. Drain away the oil and add to your large pan of onion and vegetables. Turn up the heat and add the wine, stir continuously until all the wine has been absorbed. Then add the tomatoes and oregano. Season with salt and pepper and simmer for approximately 30 minutes, until the liquid has reduced.

Heat the frying pan again and add the zucchini. Char grill for approximately 2 minutes on each side. Remove from heat and set aside.

Do the same thing with the roasted peppers (drain if using jar peppers). Set aside.

Make the cheese sauce by heating up the milk and nutmeg gently over low heat. Mix the corn starch with a little milk in a small bowl and whisk until smooth. Add this mixture to the milk and nutmeg. Whisk continuously over low heat for approximately 2 to 3 minutes until thickened. Then add the mustard and half of the cheese. Add salt and pepper if necessary.

Now put it all together. Take a lasagna dish and start with a layer of meat, then roasted peppers, then more meat, then roasted zucchini, then more meat, finally your four sheets of pasta. Now pour your cheese sauce over the top and top with the remaining cheese.

Bake at 350 degrees for approximately 20 to 30 minutes until bubbly.

Serve immediately with a side salad.

Are you frustrated when you put on a bathing suit and see the belly fat around your middle?
Do you see a lumpy, bumpy silhouette when you put on a new dress?
When you look in the mirror, do you see a spare tire hanging over your belt?

If this sounds familiar, you may be ready to lose your belly fat.

Step 1: Are You Ready?

You need to ask yourself a few questions to decide if you’re ready to take the steps you need to lose belly fat.

First, how do you feel about your situation?
Are you frustrated by your body?
What are the reasons you want to lose belly fat?
Is it so you can wear a bikini this summer?
Is it to make your clothes feel better?

If you’ve been thinking about how to lose your belly fat for some time, it’s time to take the next step.

Step 2: Research and Plan

You’ll need to gather as much information as you can so that you can make a plan. There are many sources of information including books, the internet, weight loss centers, and information from friends and family members.

At this stage you need to put together all the information you can find, and then decide which pieces will work best for you to lose your belly fat. You’ll need to set a goal for yourself including how much you would like to lose in pounds or inches, how you will do it, and by what date you will accomplish your goal.

Step 3: Take Action and Reach Your Goal

Once you have all the information you need, it’s time to put your plan into action. This is the hardest part of your quest to lose belly fat. You’ll need to arrange your life so that you can begin losing your belly fat right away. That means you may need to make sure you have specific foods in your pantry, arrange your schedule so you can get enough sleep each night, and remove as much stress as possible. After following your plan for a while, you’ll find that you've reached your goals.

Step 4: Maintain Your Success

At this point, you have a critical step to make – maintaining your success. This part of your plan will allow you to continue keeping your body trim after you lose the belly fat. If you go back to your old habits, that belly fat will find its way back to your middle.

When you’re ready to lose your belly fat, you need to take action. Once you’ve achieved your goals it’s time to maintain them. You can have the body you’ve always wanted with these simple steps.
Are You Ready to Lose Your Belly Fat?

By Holly Rigsby, CPT
www.FitYummyMummy.com

Have you tried everything under the sun to get a flat stomach, only to come up disappointed? Have you fallen prey to all the gimmicks, fad diets and shameless infomercials promising you that elusive flat stomach that you desire?

Well fret no more, I'm going to let you in on the two ‘secrets' that will help you shed unwanted fat and reveal your toned, flat stomach once and for all.

The first secret for a flat stomach is eating supportively. While this doesn't seem like a secret at all, most women get this wrong in spite of their best – but misguided – efforts. Women have fallen prey to low-fat, low-carb, Hollywood, grapefruit, South Beach and every other over hyped diet that marketers can dream up, all in hopes of shedding those unwanted pounds. But eating supportively is isn't about dieting or deprivation; it's about moderation and balance. While cutting carbs or fats out of your nutrition plan might give you a temporary loss of a couple of pounds, it's typically followed by a drop in metabolism and a weight gain of more than you lost in the first place once you go back to your old eating habits.

So what is eating supportively? Eating supportively is having protein and carbohydrates at every meal. It's grazing on 4-6 meals or snack each day instead of missing meals and then gorging yourself. It's enjoying a healthy breakfast and not drinking your calories. But most of all, eating supportively is enjoying the foods you love in moderation instead of in excess.

If eating supportively is the first secret to a flat stomach, then what's the second? The second flat stomach secret is resistance training. Unfortunately, just as fad diets have stood in the path of women achieving the flat stomachs they so desired, so have the myths of spot reduction and cardio being the best method for fat loss. Late night infomercials have long promoted gadgets that promised to spot reduce those trouble spots that women struggle with and sucked us in with testimonials from fitness models that undoubtedly picked up a nifty paycheck for endorsing their wares. But spot reduction is a myth. Think about it – have you ever met someone with a flat stomach and fat arms? Didn't think so. If spot reduction was possible then undoubtedly one of these happy customers would have toned and tightened their stomach, yet kept their flabby arms.

The other myth that has led women astray is the belief that cardio is the best solution for fat loss. Treadmill manufacturers have sold the virtues of the ‘fat burning zone' and led us to believe that we could plod along on a treadmill watching Oprah and before long a flat stomach would be ours. These two myths have diverted us from the path of what really does work – resistance training. Resistance training is a flat stomach's best friend because not only does an effective resistance training session burn plenty of calories while you're doing it, but it keeps you're metabolism revved long after you're done. One recent study showed that you're metabolism would stay elevated for over 36 hours after a resistance training session.

Try to get that out of an aerobics class.

And there's another benefit of resistance training when it comes to getting a flat stomach. The lean muscle that you gain will raise you're resting metabolic rate and help you burn more fat all day long, each and every day.

There you have it, two ‘secrets' that are guaranteed to boost your metabolism and give you that flat stomach you've been longing for. So ditch the diet books and the aerobics classes and start eating supportively and resistance training. Before long that flat stomach will finally be yours.

About the Author

Holly Rigsby is a nationally recognized womens fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back.
Go to http://www.fityummymummy.com to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."
Two Flat Stomach Secrets For Women

What is the secret to a long and healthy life? It is in the food that we eat. As you well know, all foods are not created equal. Choosing and eating the right foods may help increase your life expectancy as well as the quality of your life.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health!

1. Beans – If they give you gas, take precautions before you eat them. Soaking them first can help. Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein. This is plant protein so it contains very little fat, carbs and calories. If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.

2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol. You can make it yourself with rolled oats or eat the instant kind if you are in a hurry. Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A. Antioxidants fight free radical damage in the body and reduce the risk of cancer. Berries such as blueberries and grapes have the highest amount of antioxidants. But choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots. Garlic is known for lowering cholesterol. Allium vegetables help guard the body against the risk of cancer and many other ailments. They also help lower blood pressure and prevent blood clots. Eating these power packed vegetables in their natural state especially garlic increases their health benefits.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults. Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon it contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Peppers – Peppers are colorful. They contain antioxidants like beta-carotene and Vitamin C. Peppers range from mild and sweet to so hot you’ll be calling the fire department. All peppers contain a substance called capsaicin. Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease. They are good in salads, salsa and all sorts of dishes.

8. Nuts and seeds – Nuts are high in fat but those fats are the good kind. Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein. Crush them into a fine powder and use as a coating instead of higher carb bread crumbs. Nuts help to lower cholesterol. Eat them right out of the shell with no additives.

9. Açai – This berry has been in the news lately. It is rich in antioxidants and increases energy. You can get more done and look better while doing it. You can get Acai juice and supplements in your health food store.

10. Yogurt – The fat free variety is good for you. Yogurt contains calcium, Vitamin B, and protein. If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth. Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Building a better healthier body begins with what you eat. Try these super foods to get started on the right foot.

Recommended:
Finally...Healthy Fast Food! '101 Fresh, Light and Quick Dinner Ideas' - and most can be on your table in 30 minutes!
Top 10 Power Packed Foods

Eating is a part of life. Your body gets its nutrients from food. Sometimes we can go overboard with our eating habits and it can result in gaining weight. One issue with food is emotional eating.

The problem with emotional eating may end with the scale but it begins in your mind. Stress takes its toll on your life. When your defenses are compromised your health takes a hit and so do your emotions.

Everyone has good days and bad days. How we deal with the bad ones brings emotional eating into play. You look for comfort for your hurts. People who turn to food for comfort find a coping mechanism that won’t judge them, hurt them or tell them “no” . To complicate the issue, eating pleasurable foods can stimulate the release of endorphins just like exercise. So, after you eat, you feel better.

Emotional eaters use food to relieve stress. They hide behind the food instead of seeking solutions to the problems. This is not uncommon when the stressor is something horrible such as physical abuse or a death.

But, how do you know you are using food in this way? The first sign is obvious. You will gain weight if you eat too much. In light of the weight gain, examine other areas of your life:


* Have you been under stress lately at work or at home?
* Has anything traumatic happened in the last year?
* Are you dealing with a problem but haven’t found a solution?

Answering “yes” to any of these questions could mean that you are an emotional eater. You eat but you are not necessarily hungry at the time. The foods that you choose are what we term “comfort foods”:

* High fat foods like French fries, fried foods
* High carb foods like macaroni and cheese, mashed potatoes
* Sugary foods like ice cream, donuts, cookies, cake

There is help for emotional eaters.

Step 1: Recognizing that you have a problem. You’ll experience feelings of helplessness and guilt. The guilt is over potentially ruining your health and the helplessness lies in the fact that you don’t see a way out.

Step 2: Have your family help you learn your triggers for stress and be on the lookout for changes in your eating habits. They can help you be aware of the foods you are eating, assist you in making healthy food choices and exercise along with you. Proper diet and exercise increases immunity, blood flow and positive thinking. Yoga enhances the mind/body connection so you don’t eat when you aren’t hungry.

Step 3: Seek counseling. There are many types of counselors out there that can meet your need. Emotional eating has nothing to do with dieting or changing your eating habits but gaining control over your emotions.

A counselor might suggest things like visualization, practicing problem solving skills, relaxation techniques and family support. Visualization helps you to see your problems in a realistic way and not blown out of proportion. You will also learn to see food as nutrition for the body and not an emotional crutch.

Finding new ways to solve your problems and deal with stress will push food out of the equation. You’ll feel good about finding solutions which will replace the dependence on food.

Related articles by Zemanta

• Weighing 'America's Unhealthiest Meals' (abcnews.go.com)
• Staying Unwound In A Wound Up World (medicalnewstoday.com)
• Faith Hill Reveals Health and Beauty Routines (theboot.com)

3 Steps That Can Help Overcome Emotional Eating

Making fat loss FUN over the holidays. All you need is a pair of Dumbbells and this Fast Fit Yummy Mummy style fat loss workout - costume is optional.
FitYummyMummy.com

Video by holidayjoi

For the full workout log and additional fat loss workouts, be sure to join ClubFYM.com too!

Halloween Fat Loss Workout Cheerleader Style Video by Holly Rigsby

NEVER GIVE UP DUDE, ALL COME FROM ZERO. Keep your spirit, never never and ever give up dude. Kata kunci yang sedang diperlombakan di kontes seo yasirli.ajib.org. Kompetisi ini akan segera berakhir. Tepatnya pada tanggal 27 Juni 2010 ini. Tinggal menghitung hari menuju babak final.

Menurutku kontes seo ini tidak sekedar kontes biasa namun ada kesan motivator. Mungkin itu yang sedang di ajarkan oleh bro yasirli. Memotivasi dengan keyword yang sedang di kejar para kontestan. Never give up dude, all come from zero dalam bahasa Indonesia jika di jabarkan akan bermakna "jangan menyerah kawan, semua datang dari nol". Dari ketidak tauan dengan benar benar dasar dari awal hingga menjadi sukses dan jago. Itu mungkin yang menjadi dorongan kontes ini diadakan.

Cukup menarik sekali dan sangat membangun, disaat menghadapi sesuatu entah itu kegagalan ataupun kesusahan. Ingat kata motivasi ini Never give Up dude, All come from zero. Semua butuh kerja keras, semua butuh belajar. hadpi kegagalan kesulitan bukan sebagai hambatan melainkan sebagai pacuan untuk lebih semangat meraih sukses. Satu kata dari Saya, Never Give Up Dude, All Come from zero.

When you have "convenience" food bombarding you from every direction, it can be difficult to choose options that give your body the nourishment it needs.

However, if you have daily reminders and effective tools at your disposal, you just may find that eating the right foods and feeding your body the best fuels becomes a lot easier.

Of course, there will always be temptation, but when you equip yourself with anti-temptation tools, you will be able to quickly re-focus your mind on your greater goal of getting healthy!

Using Affirmations to Make the Healthy Food and Nutrition Choices

When everyone around you at the office is indulging in burgers, fries, and sugary drinks, it's awfully tempting to join in, isn't it?

But what if you could stop that temptation in its tracks and actually choose to make a healthy choice? You don't need me to tell you that fatty and sugary choices are not the kinds of food that your body needs - you need to tell yourself!

It can be hard in moments of temptation to make the right choice, but with the help of positive affirmations, you can re-train your brain to replace the desire for junk food with healthy choices.

Affirmations can help you stick to your diet, say no to temptation, and eat nourishing and satisfying foods. How? By replacing the negative spiral of thoughts in your mind with powerful, positive ones.

But first you have to believe that it is possible to gain control over your thirsts, desires, and cravings. The first step in making a lasting change in your life is to make the commitment to success. Are you committed? Do you believe that you can overcome your cravings?

Once you've set your commitment in stone, you're ready to learn the top 10 affirmations to get you through moments of weakness.

Top 10 Food and Nutrition Affirmations

Before reading the list below, you should know that affirmations are most successful when you internalize the saying and repeat it frequently. Whether you're having a good or bad day, you need to be constantly repeating these positive statements in your mind. Temptation will strike when you least expect it, so it's better to be prepared!

• I can neutralize bad habits with good food, exercise, and healthy living.
• I am proud to reach out to my support network instead of leaning on food for comfort.
• I am losing weight for me because I love me.
• I set aside time just for me.
• My good health and productivity are the rewards for the nourishing foods I eat.
• Weight gain happens over time, so my weight loss equally requires time, patience, and lifestyle changes.
• I use self-care, not self-control.
• The more I take care of myself, the better I feel.
• I am firmly committed to staying active and healthy.
• I deserve a healthy body and mind.

When you look at these food and nutrition affirmations, they may seem like ideals - behaviors and thoughts that you only wish you could have - but each time you reaffirm them by saying them aloud, you're slowly changing your mindset. Over time, these ideals will become a reality through your thoughts and actions.

But remember, you must first believe you can change. Once you make the commitment to your success, you will change your attitudes about food and you'll be thankful you did!

Top 10 Food and Nutrition Affirmations

Wishing everyone a
wonderful Thanksgiving!

Happy Thanksgiving!

You have worked all year to get in shape. It could have been a New Year’s resolution that got you started. When winter hits, the weather gets cold and gloomy. Learn to ignore the gloom and doom and stay on track to better health.

During the warmer weather, it is easy to get physical activity. We work in the garden, go for walks in the evening, bike ride with the family, and spend lots of time outdoors. When someone wants to go, we jump up and go. There seems to be more energy in our steps.

The main motivation is looking good in great clothes. There’s nothing wrong with that. We all want to look our best for as long as we can. The by-product of looking good is that we can achieve great health benefits. Unfortunately, when winter rolls around, all we desire is to curl up on the couch in big sweaters and slippers. It’s not cute but it’s comfortable.

But, that big sweater gives us a false sense of security. We can’t see how much damage we could potentially be doing by eating and maintaining a sedentary lifestyle. It is okay to want to slack off a bit on the exercise but totally dropping things is a no-no.

Here are a few tips to help you stay motivated during the winter months. To start, set a regular time to work out and stick to it. You may not feel like meeting a friend at the gym for a class but you can pop in a DVD or VHS tape and sweat at home. Instead of cranking up the car and braving the cold, you stayed comfortable and worked out anyway.

Maybe the busyness of the holidays has you skipping workout sessions. Exercise is cumulative. Every little bit adds up. Fifteen minutes in the morning plus another fifteen minutes in the afternoon equals thirty minutes of physical activity that day.

Physical activity doesn’t have to be an hour of jumping up and down to a routine. It could be reading a magazine while walking on the treadmill. Dancing around the room, as you vacuum and clean, counts as exercise, also.

Talk to a friend or workout buddy even if you can’t get to the gym with them each day. Use the telephone to keep each other motivated. When the weather leads you to slouch on the couch, phone a friend and get a pep talk until you jump up on your feet and get going.

Listen—you’ve worked mighty hard all year. Why throw it all away during the season of frivolity and food? It won’t be easy to stay motivated, but friends can help. Stick to the routine as much as possible and you won’t feel the after effects of a long indulgent holiday season – you’ll be one step ahead when January rolls round too.

How to Stay Motivated During Winter Exercise

Thanks to my December's Top 10 Entrecard Droppers

by: tammylynch



A visualization tool for women who want to be healthy and have the goal of attaining their ideal body weight.
I AM - Create-a-Vision of Women's Health

Who says that the cold weather means you stay indoors?

There is no reason why the winter can’t be a fun time for family just like the summer. Here are 7 ideas for having fun in the winter air.

• The big hill could be in your back yard or somewhere else in the neighborhood. Grab the sleds and head for the top. Sledding is one thing that adults can do and still feel like a kid. Everyone loves the feeling of their heart in their throat as they go speeding off towards the bottom of the hill. Hardware stores sell out of sleds so get yours early.

2. Have a snowball fight.

• But, don’t just hide behind a tree. Take the time to build a snow fort. The family can divide into teams and each take an hour or two to construct the snow place of safety. Once the forts are finished and the flags are flying, let the snow fly!

3. Make snow angels.

• Wear a warm coat, gloves, and hat before attempting this wonderful winter artwork. Find a clear clean place in the snow and allow yourself to fall backwards. The snow will break your fall. Once you’re down there start flapping those arms and legs.

4. That walkway isn’t going to get clean all by itself.

• Each person can take a shovel or a bucket and work together to get it cleared. Why pay someone else to do it when the family can get some physical activity together? Afterwards, enjoy a cup of hot cocoa together and warm up.

5. Try a new sport.

• The winter brings a new set of exercises to enjoy. Take up snowboarding, skiing, or ice skating. The point is not to become an expert but to have fun with your family.

6. Catch a snowflake on your tongue.

• This is an activity that has to wait until the snow is actually falling but when you live far up north that could be an everyday occurrence. Stand out on the front lawn and throw your head back. After catching a few, take a break. No one wants to get a sore throat. Besides, the neighbors will wonder what is going on when they see everyone sticking their tongue out.

7. Build a snowman.

• By this time, you’ve tried everything else so a snowman is the last best thing to do in the snow. It’ll take everyone’s help to roll a really big base and lift the other body parts on top of each other. A sturdy snowman will take longer to melt in the sun.

Don’t sit in the house longing for warmer weather. Get out and enjoy the possibilities of the winter season—together.

7 Energizing Ideas for Fun in the Winter Air

4 Healthy Ideas for Winter Breakfasts...

Why is it that we eat more food in the winter? Maybe we decide that it’s okay to have a little more girth to keep us warm. Bears do it so why can’t we? Unfortunately, eating more and moving less doesn’t equal a healthy lifestyle.

Stay warm this winter with a few healthy breakfast items on the menu. We can eat and feel full without ruining our diet and adding to our waistline. We’ve worked hard to maintain or lose weight when the weather was warm. We don’t want to ruin it all during the winter chill.

1. Oatmeal – Oatmeal has changed from the pasty gray stuff that was served to us as kids. Now, oatmeal comes in instant flavors like strawberries and cream, maple and brown sugar, and cinnamon and apples. The oats provide soluble and insoluble fiber. Fiber helps to stabilize blood sugar so we don’t overeat during the day. The slow release of energy by our body keeps us going at a steady pace. Oatmeal can be made with water or milk. Using skim milk provides vitamin D as well as fiber.

2. Fruit filled breads – We are always in a hurry. This may mean leaving behind a warm breakfast but not a nutritious one. The same mix recipes that can be used for muffins can be used to make sweet breads like banana nut, cranberry-raisin, and blueberry bread. Fresh or dried fruits can be used in the bread. In combination with other whole grains, the bread is a healthy winter breakfast that can be fixed and eaten fast.

3. Eggs, cheese, and sausage – A good breakfast is a mixture of protein, carbohydrates, and fats. Eggs provide protein and some fat. Cheese provides the same. It is okay to use low fat cheeses. Fat free cheese doesn’t melt as well. Turkey sausage or bacon provides protein and that meat we so often crave. Weekend mornings are a perfect time for family to enjoy a hearty, healthy warm breakfast.

4. Unsweetened cereals – Cereal is still a part of a balanced breakfast. This doesn’t change in the winter time. Try a cereal that gets its sweetness from cinnamon or honey. It is better for you and fortified with vitamins and minerals we need every day. Supplement that bowl of cereal with a glass of orange juice or coffee and a slice of wheat toast for a quick and healthy breakfast before work or school.

During the winter, we naturally eat more food because we crave carbohydrates. It is the hibernation instinct in our bodies. To keep from looking oversized in the spring, continuing to watch what we eat in winter is essential. Try these breakfast alternatives to do just that.

Recommended:
Finally...Healthy Fast Food! '101 Fresh, Light and Quick Dinner Ideas' - and most can be on your table in 30 minutes!

What are you having for breakfast?

You know, fitness and nutrition guy Jon Benson has a humorous way of putting things that we all need to hear. I received this email from him today and had to share it with you. It's not only funny, it's true.





Read on...

Hello EJ

----------------------------------------------------------------------|

6 Strange Dietary Bedfellows

----------------------------------------------------------------------|

What do these six things have in common?

--- McDonalds

--- Renee Zellweger

--- Epileptic children

--- Yours truly

--- Most bodybuilding and fitness competitors

--- Kiefer Sutherland

Give up?

All the above employ the strategies of the low-carb dietplan.

Recently researchers have found that low-carb nutrition plan reduced the number of seizures in epileptic children.

Most of the world's leanest physiques get that way on a regimen, limited or not, of low-carbs and higher protein.

Even McDonalds is getting into the act.

Even Renee Zellweger.

Even Kiefer Sutherland.

Even me.

Kinda.

Read on and I'll explain what I mean...

----------------------------------------------------------------------|

Why Low-Carb Works

----------------------------------------------------------------------|

When McDonalds starts counting carb grams in their food, you know someone is either jumping on a trend or finally seeing the light.

In this case, both -- but it is a good thing. Low-carb dietplans. They work.

For the masses, they work because they are the easiest nutrition plan to follow when you're busy.

McDonalds and stars like Kiefer Sutherland figured this out. The busy on-the-go guy or gal doesn't want to make the time to prepare six meals per day and carry them around in Tupperware.

When choosing my own lifestyle nutrition plan, time and convenience played a major role. I looked at role models who were very busy, formerly obese, and very lean.

Most of them rely in some form or fashion on a low-carb strategy.

Low-carb also works, much to the hem and haw of traditional doctors and nutritionists, due to the way the body processes fuel.

For those of us fortunate enough to grow up on whole grains and very low-sugar mealplans, a moderate to higher-carb nutrition plan may work just fine.

But most of us grew up eating junk.

Processed foods, fast foods, and downright junk was the cornerstone of our dietplans. That puts your body on the "carb defense."

After years of abuse the body becomes resistant to carbohydrates. The insulin they produce can cause all sorts of health issues, fat-burning problems, and more.

When carbs are removed, even healthy carbs like whole grains, the body has time to re-adjust.

In some cases, you can go back to a moderate-carb plan with whole grains and fruits after a period of time.

In others, you are a "low-carber" for life.

Guess which one I am?

Finally, low-carb works because you tend to eat less. Fat is very satiating, and most low-carb plans are fairly high in dietaryfat.

So, in recap:

--- Easy and convenient;

--- Metabolically important for carb recovery;

--- Lower in total food volume (eat less)

Do not make light of that first point. Any plan that is not simple is one very few people will stick to. Making your plan simple and tasty is key, even if that plan is not "perfect" by nutritional standards.

Now, by far, the best low-carb dietplan in the world (yes, I'm bias for good reason!) is this:

click here ------ Every Other Day Diet

EODD works so well because your carbs are low for "most" of the time. Not "all" of the time. And the times when your carbs are not low you can enjoy your favorite foods.

Personally I enjoy pizza and burgers on my non-low-carb days. You can enjoy whatever you want if you just keep it reasonable.

You see, there's no need to diet-perfect.

Progress always trumps perfection.

----------------------------------------------------------------------|

Why Low-Carb Fails

----------------------------------------------------------------------|

There are two primary reasons for the failure of the low-carb nutrition plans: boredom and media bashing.

One causes irritability. The other, doubt. Unless you're certain that your plan will work, you will eventually go off of it.

This is true of any plan, no matter how ideal it is. Certainty rules.

That's why I believe in having a flexible, tasty plan like EODD.

Then boredom is easily solved.

I share my own unique ideas about "cycling" carbs and fats in the presentation here:

click here ------ Every Other Day Diet

Using my cycle strategy you will rarely if ever become bored. And your body will burn more bodyfat too. It's just a cheap metabolic trick...but boy, it works.

The second reason is media and medical bias. One study after another has proven that low-carb plans, even the Atkins plan, works and is safe to use for most people.

Check with your doctor first, of course.

I've seen researchers get down-right angry when the results come back. In one study, carried out for a full year, the low-carb plan out-performed the so-called "healthy" Dean Ornish plan.

Lower blood fats, more fatloss, and more energy were the results.

My preference always comes back to low-carb nutrition. I just cycle it in a way that allows me to get plenty of veggies, some grains, and ample fiber.

Even a slice of cheesecake here and there... : )

Hey...I said "low-carb", not "low-life!"

P.S. One of these days the mainstream medical community will wake up to the fact that 90% of the population will never eat 15 servings of veggies per day.

While this may be "optimal", it's not at all practical. I'd rather give you down-to- earth practical nutrition advice that you CAN and WILL follow -- and enjoy.

Makes sense, doesn't it?

click here ------ Every Other Day Diet

Jon Benson

6 Strange Dietary Bedfellows

Everyone needs physical activity in their daily lives. Exercise is not just for people trying to lose weight or get ripped. One way to have together time with family and stay healthy is to institute a family fitness time.



These days, even our kids are busy. They have homework, afterschool activities and friends that they like to hang out with. Our day is slammed as well. When we do get to come together, family time is important. To ensure that you get family time each day, though you are busy, let that time do double duty.



When your schedule is packed, any time that can serve dual purposes is a ray of light. Instead of you trying to find time to exercise alone, get the entire family together to exercises. This way, each person gets activity and you can use the time to bond.





Increase Motivation & Hold Each Other Accountable



One of the hardships of working out alone is that there is no motivation or accountability. Friends may work out with you sometimes but they have families too. With your own family, you have built-in motivators for each other. What was once seen as a chore is now fun family time because you are tackling it together.



Family fitness time has many benefits:



• Everyone participates and gains better fitness

• You can challenge each other

• You are more aware of the importance of eating well

• Your schedules can handle it



You have constant support 24/7. Instead of thirty minutes, you can stretch that time to an hour if you want to. Here are some suggestions for workouts as a family:



• Do a DVD workout

• Go bike riding

• Lift weights together

• Play video games that allow you to get up and move during play.



Each person can pick an exercise they love to do and introduce it to the group. On different days, let someone else lead your workout session. Each person stays involved and everyone benefits from the workout.



Weight training is for young and old alike. You, the kids and your spouse can spot each other and grow strong together. When everyone is involved, you can set up a dedicated area in your home for it. Dumbbells don’t take up much space and are not expensive. Be sure to have a variety of weight amounts in order to have the right weights for each age, but also to allow for growth.



No time to exercise in your busy day? Chances are there are others in your family that need the physical activity but have limited time as well. Decide to exercise together as a family to carve out the time you need to stay healthy. Not only do you benefit by being healthier, but the people you love the most do the same, and you get to spend quality time together to boot.

Institute Family Fitness Time

As a parent, you want what’s best for your children. You want them to be healthy and happy. One way to ensure they’re healthy is to inspire them to embrace exercise. If they learn to love to exercise as a child, they’ll be more likely to continue into adulthood.



Very young children seem to be a ball of perpetual motion. However, the older they get the less likely they are to stay active. Part of the reason children aren’t as active when they are growing up is that schools don’t stress physical education the way they once did. Parents also don’t feel allowing their child to play in the neighborhood is as safe as it once was.





One way to inspire kids to embrace exercise is to enjoy it yourself. If your children see you running, swimming, or doing some type of physical exercise, they’re going to understand how good it makes you feel. You can find an activity you can do as a family or as a parent and child.



Here are some ideas:



* Riding bicycles

* Roller skating

* Swimming

* Jogging or running

* Rock climbing

* Hiking

* Gymnastics

* Martial arts



Plan to spend a minimum of one half hour per day, three days a week, getting the family involved physically. Explain the benefits of staying active including building strong bones and muscles, keeping weight under control, decreasing the possibility of developing type 2 Diabetes, or having a better outlook on life. Being physically active can also improve your quality of sleep, as well as give you the energy you need to be able to do the things you want to do. Physically active children also do better in school.



Find activities to match your child’s age. Obviously very young children will become bored with the sameness of running. They might, however, enjoy running if it is part of playing outdoor games such as Red Rover or Tag. Make exercise fun and children of any age are more likely to continue with it.



Encourage them to become involved in a sport. Determine what your child is most interested in and then find something they can do. Does your child love to dance? They may be willing to try dance classes or gymnastics. Does your child dribble a ball without stopping? Enroll them in a basketball camp or team with children their own age.



Once they do become involved in a sport or a physical activity, do everything you can to be there for them. No one likes to play a sport without having someone there to root them on. It’s no different for children. In fact, if you become involved as a sport parent, you may improve your relationship with your child.



Knowing how to inspire kids to embrace exercise can be confusing but it doesn’t have to be. More than anything, your children will model what they see you do. If you’re active and exercise regularly, your children will be more willing to follow in your footsteps.

Inspire Your Kids to Embrace Exercise

Lose Weight by Getting Off of the Processed Food Train

This policy is valid from 01 Dec 2009

This blog is a personal blog written and edited by me. For questions about this blog, please contact ejcooksey@ejcooksey.com.

You should assume that the Admin of this site has an affiliate connection to the products and/or services mentioned or reviewed on this site and may be compensated if you purchase a product from an affiliate link.

You should always perform due diligence before buying products or services from anyone via the Internet or offline.
Affiliate Disclosure

• 
  
  Put five minutes to good use: Yes, believe it or not, there are exercises that can be packed into five minutes and which pack a punch as well in the weight loss and toning department. If you have five minutes to yourself, do three sets of squats, with 10 reps each. It’s actually going to take you less than five minutes to get through the entire exercise. You can alternate this with lunges, with three sets of 5 reps for each leg. You not only burn calories with this workout, you also tone your thighs and butt and prevent them from becoming flabby.


• 
  
  Watch what you eat: Even though you’re not exercising as you do regularly, your appetite is still going to remain the same. And when you consume more calorie than you burn, you know what’s going to happen – the flab is going to start appearing in places that stick out like sore thumbs. Your clothes become tight and you have to start your weight loss initiative all over again. So watch what you eat, and satisfy your hunger with foods that are filling, yet low in calories.


• 
  
  Work out when sedentary: If you’re in bed and reading a book or going over the day’s reports, do a few sets of leg lifts to keep your thighs and calf muscles toned and strong. If you’re seated at a desk all day, get up and walk around for a few minutes every two hours or so. Take the stairs up to your office and park away from the entrance so that you’re forced to walk some distance. And avoid a sedentary lifestyle as much as possible – if you’re watching television, try working out at the same time too.

Forced to Take a Break From Exercise? Here’s How You Can Maintain Your Weight...