Fat Kills You

I’m sure you have heard it before, but one of the best ways to control your caloric intake and lose weight is to eat more often throughout the day. Ideally, you should eat 5 to 6 times per day, with 2 ½ to 3 ½ hours between each meal or snack. There are several reasons why this works.

1. Eating more frequently gets your metabolism going and keeps it working at an elevated level continuously throughout the day.

2. It will amp up your energy and keep your insulin level constant.

3. Because you are eating more frequently, you should eat a smaller portion at each meal or snack. Use some common sense here and remember the key word is SMALL! If you are eating your normal portions, this won’t work! This isn’t as hard as it sounds, because you just won’t be as hungry since you just ate 2 or 3 hours ago.

4. Since you are not as hungry, it is much easier to pick a lean and healthy snack. When you let yourself get very hungry, you are much more likely to grab whatever is in sight. This is also when you start to crave all of those things that are so high in fat and calories, and you will probably eat more of it.

5. Even though you will ideally be eating LESS food that you are now, you will feel like you are eating MORE. Your mind and body will equate eating more frequently with more food, and therefore feeling more satisfied.

6. Knowing that you will be eating more often, you should plan ahead for your meals and snacks. This, too, will help to insure that you pick foods that are good for you and fit into a lean and healthy diet.

7. The thermogenic effect of eating several small meals is slightly higher than eating the same amount of calories all at once.

8. Eating little and often also really helps to control hunger and makes you less likely to binge.

Is it easy to incorporate eating 5 to 6 times per day into your schedule? Not at first! It does take a little extra time and planning. Is it worth it? Absolutely! If you do it sensibly, it will help you to control your fat and calorie intake. The result is reaching and/or maintaining your weight loss goals.

Another great tool is to use a diet journal to track your food intake. Once you start tracking your nutritional intake, you will really start to see every aspect of where your calories are coming from. Here is a free diet journal:

http://www.shapefit.com/diet-journals.html

Make sure each small meal has a lean protein source. Shoot for about 1 gram of protein per pound of body weight and divide this number by your total meals throughout the day. Here are a few quick and healthy snacks I incorporate into my daily plan:

Healthy Snack #1: 1 cup of Non-Fat Cottage Cheese & 1 scoop of whey protein powder (chocolate mint). Mix them up in a bowl and you will be amazed how good it tastes!

Healthy Snack #2: 1 cup of all natural rolled oats & 5 egg whites. Mix the oats with a little water and microwave for about 1 minute. Spray a little Pam cooking spray on a pan and cook up the egg whites over medium heat. Finally pour the egg whites into the oatmeal and mix.

Kris Bierek is a fitness specialist for the health and fitness site http://www.ShapeFit.com where you can find FREE fitness tools like fitness newsletters, dieting tips, weight loss help, exercise questions and a free fitness analysis to help you get into the best shape of your life!

The best weight training and cardio workouts will do very little if your diet is off. Make sure you have your diet optimized to build quality lean muscle, have the energy to power you through those tough workouts and drop that excess body fat. Try to get at least 25-30 grams of protein at each meal and consume small meals every 3 hours throughout the day for maximum results!

Try to focus on lean protein sources (chicken breast, turkey breast, egg whites) whole wheat starchy carbs (whole wheat pasta, brown rice, whole wheat bread) and lean fibrous carbs (broccoli, mushrooms, squash, zucchini). A quick daily menu could consist of:

8am:
1 chicken breast (8 ounce), 1 cup of steamed brown rice, 1 small salad with balsamic vinaigrette dressing

11am:
turkey sandwich with whole wheat bread (8 ounces of lean turkey breast, lettuce, tomato, mustard) (NO cheese or mayo).

2pm:
8 ounces of top round steak, 1 cup of broccoli, 1 cup of non-fat cottage cheese

5pm:
egg white omelet (8 egg whites, mushrooms), 2 pieces of whole wheat toast (NO butter)

8pm:
8 ounces of fish (salmon, catfish, trout, halibut, etc.), 2 cups steamed zucchini, 1 small salad with balsamic vinaigrette dressing

Eat several, small and nutritious meals throughout the day. You will gain several benefits from eating several small meals throughout the day. Your body’s metabolism will be revved up throughout the day. You will also have something in your stomach every few hours and be grazing all day long. This is important because you will not feel deprived like someone who eats 1 meal in the morning and then waits until dinner time to eat again, which usually tends to create a mini-binge since the person is extremely hungry. Try to eat a small and nutritious meal every 3 hours and you will reap the rewards!

You can take a FREE diet analysis of your current nutritional plan here:

http://www.shapefit.com/diet-analysis.html

Kris Bierek is a fitness specialist for the health and fitness site http://www.ShapeFit.com where you can find FREE fitness tools like fitness newsletters, dieting tips, weight loss help, exercise questions and a free fitness analysis to help you get into the best shape of your life!

I would like to report some anecdotal research findings that suggest how our beliefs and our traumatic life history can be directly linked to some of the physical illnesses that we experience during our lives. Additionally, I would like to report that there is now a modality that can permanently release the beliefs and the memories of trauma from consciousness, or as I think of it from the human bio-field, and effectively begin to eliminate the illness at the physical level.

I report on a middle aged man who had developed Macular Degeneration (MD) in one eye some years ago. MD manifests as a progressive loss of vision in the center of one’s visual field. In other words one starts to lose the ability to read, to make out faces and so on. The peripheral vision is spared. The latter is the vision that one uses to see the stars at night.

Using a new modality called the Mind Resonance Process(TM) (MRP) I was able to help this individual recover almost 90% of his central vision after only eight sessions of MRP. MRP works by effectively uncovering beliefs, emotions and memories that are in any way related to the history of the physical problem, the visual defect in his case. MRP then allows the individual to completely release or erase from consciousness these elements. The net result is spontaneous recovery of the problem at the physical level.

This concept is also outlined in several other articles I have written i.e. “The Divine Holographic Energy Field”, “The Healing Power of Love” , “We Are Not Our Personalities” and “Tuning the Human Bio-field: A New Definition of Consciousness” to name a few.

This new conceptual approach to healing I feel will usher in advances that will far outreach what most medical technologies are currently trying to achieve. It also is a sign of how capable we are of healing ourselves.

Dr. Nick Arrizza is trained in Chemical Engineering, Business Management & Leadership, Medicine and Psychiatry. He is a Key Note Speaker, Author, Stress Management Coach, Peak Performance Coach & Researcher, Specializes in Life and Executive Performance Coaching, is the Developer of a powerful new tool called the Mind Resonance Process(TM) that helps build physical, emotional, mental and spiritual well being by helping to permanently release negative beliefs, emotions, perceptions and memories. He holds live workshops, international telephone coaching sessions and international teleconference workshops on Physical. Emotional, Mental and Spiritual Well Being. Personal Url: http://www.telecoaching4u.com

WHAT DOES BEING FIT REALLY MEAN?

The "INSIDE-OUT" approach to fitness differs from that of conventional wisdom. Most programs work on diet and exercise alone. They give suggestions on what foods to eat through recipes, calorie-counting books, and exercise tips. While this way may work in the short run, eventually your motivation and desire to get in better shape disappears. In order to change your attitude and these unwanted behaviors, there are three things to learn about yourself:

How and what motivates you?

What are the reasons behind your unwanted behaviors?

What kind of support system is good for you?

The "INSIDE-OUT" approach is an on-going process. In theory, it is a simple common sense idea. In practice, it will take some hope, a little faith in yourself, and patience.

The goal is for you to develop a lifestyle that reflects this way of thinking.

If you currently are not exercising, you can start by just moving and becoming aware of your motives. If you are exercising now and not getting any results, you can also approach this goal through a change in your behavior and lifestyle. Keep in mind that all the parts are necessary in order to make the most out of any exercise program.

You cannot sustain motivation to be active without pure motives.

You cannot change unwanted behaviors without knowing the reasons behind them.

You cannot stay focused without outside support.

You cannot eat smarter without a proper attitude toward food.

You cannot continue to be active without deep desires.

In a Nut Shell:

The “INSIDE-OUT" concept takes a look at your exercise and eating behaviors through a cognitive awareness approach. It deals with your motives, desires, and beliefs toward exercise and food. If you want to change attitudes and habits toward exercise and eating for the long haul, you are going to have to dig deep into WHY you feel the way you do about them.

The big difference in the "INSIDE- OUT" program from others is the focus on the Awareness of the types of motives you have, the Acceptance of unwanted behaviors, and the Assistance you get.

This will not be easy and it will take hard work. The question is, "How important is your health to you? And, are you at the point in your life where:

"THERE ARE NO MORE OPTIONS," except to move forward.

Your goal is to first decide which behavior (s) you need and want to change. The end goal is to figure out the truth or reality of that behavior and work your way up to changing it. The process is fairly simple in theory, but challenging in practice. It will not happen over night. This is a mental exercise more than anything.

I commend you for reading this; however, the reason you are is because you are not happy with who you are right now and how you feel. Twenty years ago I was not happy either. However, after changing from the INSIDE OUT, I today feel better than anytime in my life. And thousands of others have changed to by applying this approach. You are not alone. Let me help!

LOSE WEIGHT IMMEDIATELY! FREE MINI COURSE click here http://www.resolutions.bz Discover the common sense way to lose weight with out dieting that the doctor’s DON’T want you to know. Greg Ryan is a best selling author of the book series Changing from the INSIDE OUT and former employee of Kathy Smith, and high profile fitness expert.

Whether coming from a close friend, the nightly news or from a letter in the mail, it’s hard to face the truth at times. Hearing it can really cut to the core of our beings. Today, fitness books are mostly filled with advertisements, pill pushers and unrealistic programs that give people false hope. My intention is to give you real hope and with that you’ll get straight talk.

It is not my intention to force anything on you or to come across in a harsh way. While the words may be tough to hear, understand I don’t know how else to say what I have observed for all these years. We Americans have been HAD because we have not received the truth about what it really takes to be fit and to stay healthy. Quick fixes abound, but the truth is there are no quick fixes that really work?or that last. It is my responsibility as a fitness professional to provide you with the facts. It is my hope that you read this with an open mind and that you understand if you don’t do anything about your health today, tomorrow you may say, "If only I had known."

Why have I allowed myself to get into this shape?

With life comes responsibility and with decisions comes consequences. It’s your choice today to do something positive. Tomorrow it may be out of your hands. There are three underlying emotions that keep us from taking better care of ourselves: denial, pride, and laziness. Consciously or subconsciously, this threesome is the root of why most Americans have allowed themselves to get in the shape they are in. Are you one of them?

Chances are sooner or later one or all three will be riding with you in the car to the hospital. Have you found yourself saying these things?

"My diet is not that bad." "A few trips to the fast food joint once in awhile won’t hurt." "My blood pressure is fine today. It wouldn’t hurt if I skipped a day of taking my medication." "My New Year’s resolution next month is to get in better shape." "Why have I let myself get this out of shape?

DENIAL

"It won’t happen to me?no way, no how!"

Unfortunately, it is what we cannot see that is killing us. Our insides are getting eaten away because of our lack of exercise and poor eating habits. Society is so concerned with extreme makeover television shows that we have been caught off guard with the silent killers: heart disease, diabetes and obesity. Even if the outside looks good, the damage is still done inside our bodies. Over time we have made ourselves feel comfortable with certain lifestyle habits. We overlook the long-term consequences of our behaviors. We see things going on around us, but we continue to put off exercise and eating better for another day. Out of the three, Denial is the sneakiest beast of them all.

PRIDE

"Do not let them see you sweat or show any signs of weakness."

Ever find yourself saying one of these? "If I cannot do it on my own, then I will not do it at all." "Just the very fact of having to take better care of me, irritates me." "I’ll put off my check up until next fall."

Ever have any of these thoughts?

Denial’s brother, Pride, may not be the sneakiest, but he is the strongest personality of the boys. Having too much pride costs millions of lives every year in any arena you can imagine, especially in health and the aging process. While pride may be the strongest emotion out of the three, he always seems to lose. His ego gets the best of him and aging finally wins out in the end.

LAZINESS

"I’ll start tomorrow on my exercise program."

Exercise and eating right takes discipline, and planning. For some, that’s too much to ask. If that’s you, you may be missing out on a really wonderful healthy quality filled life. But, does that really matter to you?

Why is America the fattest nation in the world? Laziness! It’s just that simple. If you think a pill, surgery, or wishful thinking is going to replace hard work you have been HAD by the media. It takes hard consistent work. Having Lazy as a friend may cost you your life someday. Why are most countries healthier and thinner than us? They are more active and more resourceful. Denial, pride and lazy can be the end for some, but it does not have to be that way for you, if you start now. Sometimes we can think too much and talk ourselves out of things, instead of just doing it right.

Yes, food is a big part of the epidemic we face today with diabetes, obesity and heart disease. However, the real things that are killing us are inside of you already. Don’t let Pride, Denial and Lazy eat you alive. Quit making dumb excuses not to feel better. Let people like me help you. I don’t even know you and I have to believe you want it in your heart to feel better, lose some weight and have more confidence.

Remember, you are not promised tomorrow!

LOSE WEIGHT IMMEDIATELY! FREE MINI COURSE click here http://www.resolutions.bz Discover the common sense way to lose weight with out dieting that the doctor’s DON’T want you to know. Greg Ryan is a best selling author, former employee of Kathy Smith, and high profile fitness expert.

A look into the history of Pilates helps you understand the tremendous power that this form of exercise has to help strengthen and transform your body. Unlike yoga, which has a tradition that goes back thousands of years, one individual developed the Pilates Method at the beginning of the twentieth century.

In 1880 in Dusseldorf, Germany, a sickly baby named Joseph Pilates was born. As a young child he watched as his friends ran, jumped and played games ?activities that he could not do because of his frail, weak body. That is when the Pilates Method really began. Pilates was determined to find a way to improve his health and physical strength and stamina. He set off on a lifelong quest for fitness and exercise. Pilates not only overcame his physical frailties ? he mastered them. He became an accomplished yogi, boxer, gymnast, and skier.

During World War I, Pilates was interned in England where he worked as a nurse with injured war victims. Pilates was convinced that exercise could help rehabilitate their badly damaged bodies. Many of these patients were not able to move, but that did nothing to deter Pilates’ determination to help them gain strength and mobility. He rigged up their hospital beds with straps and springs and created a series of exercises to help move their joints through a greater range of motion. The exercises also helped his patients develop muscle strength, flexibility and endurance. Eventually, many of these people were able to get up and move around by themselves.

In 1923, Joseph Pilates and his wife moved to New York City where they opened up a studio and began working to rehabilitate injured dancers. Some of the most famous dancers that they worked with were George Balanchine and Martha Graham. Word of the dramatic results that came from using the Pilates method spread, and soon it became the exercise of choice for not only dancers, but also entertainment stars and professional athletes. For a long time, this unique form of exercise was limited to this elite community.

That has all changed. Now millions of people are familiar with the Pilates method of exercise. They have discovered for themselves that Pilates can help them gain the strength, flexibility, and balance of a professional dancer, without having to spend hours at the gym. They spend less time to achieve better results. No wonder it has become one of the hottest fitness trends to come along in years.

Now that you know the background of Pilates and why it was developed, you can realize how this powerful form of exercise can help you gain strength, flexibility, endurance, and the body of that you’ve always wanted.

Della Menechella is a yoga and fitness enthusiast who has been involved in fitness for over thirty years. Her website http://www.beauty-fitness-yoga-source.com/ is filled with practical information about how you can make yoga and fitness a positive part of your life. Visit the site and get your free meditation e-book.

The most common objection to alternative medicine from conventional physicians is that it is "not proven."

What doctors mean by this is that alternative medicine has not been rigorously tested the way pharmaceutical drugs have been.

A rigorous test according to a Western medical doctor means that the medicine must have gone through one or (preferrably) more randomized, double blind clinical trials. This is considered the gold standard of Western medicine.

Doing a clinical trial like this is expensive. You need highly qualified researchers, a good research methodology, a bunch of patients to test, and a long period of time to observe results.

But the doctors are wrong.

Alternative medicine has been rigorously tested in a multitude of ways.

That’s right. Chiropractic adjustments have been tested. Massage has been tested. Acupuncture. Yoga. Reiki. Reflexology. Herbs. Vitamin therapy. You name the alternative therapy, it’s been tested, probably many times.

Why haven’t you heard about these results? Well, without going into some conspiracy theory, I can only say that there is no single corporation who benefits from having these studies published widely, so they are generally kept quiet and known only to people who read the medical journals where they were originally published.

Here are a couple of examples that are really amazing.

A study published in the medical journal Multiple Sclerosis ? Clinical and Laboratory Research in August 2003, researchers evaluated the effects of reflexology on relieving the symptoms of multiple sclerosis.

They found incredible results. Reflexology decreased the patients symptoms with paresthesias (burning, prickling, itching, tingling), urinary symptoms and spasticity (uncontrollable spasms). This was compared to a control group who received a kind of fake reflexology.

Another study, published in the Journal of Clinical Psychiatry in July 2002, aromatherapy helped patients suffering from severe dementia to be significantly less agitated and more interested in social interaction and participating in constructive activities.

Both of these studies were "gold standard" trials, that is, they were randomized double-blind controlled trials.

And in both cases, there were NO side effects of the treatments.

These two studies are two of hundreds that have been conducted around the world, many of them proving conclusively that alternative medicine works.

We have, on our hands, many types of alternative medicine, effective, proven treatments that can help people with a wide variety of illnesses, conditions and symptoms without causing the discomfort, side-effects and death that pharmaceutical drugs cause in so many cases.

I believe that the combination of alternative medicine usage and a better approach to health insurance will help all of us live healthier lives and pay much less for healthcare and insurance.

Daryl Kulak is the author of Health Insurance Off the Grid, a book that provides a simple, effective plan to reduce insurance costs for the self-employed, unemployed and underinsured. The book puts the new Health Savings Account (HSA) together with alternative medicine to create a workable, cost-effective plan for many Americans. The book is available at the Website http://www.healthoffthegrid.com

For some people it is really hard to give up the junk food and sweets and eat a better, more nutritious diet. So let’s use the example of eating the 5 to 9 fruits and vegetables we need daily.

There are ways to work with your mind so that it becomes much easier and more enjoyable to eat all those servings of vegetables we need each day.

Did you know that you think in pictures?

You are motivated by the things that you want to move away from that might cause emotions you don’t want such as pain, grief, anger etc. Examples: Ill health, overweight, not being able to join your family due to sickness is certainly things you want to move away from.

You are also motivated by the things you want to move towards. Emotions that would go with this are feeling happy, satisfied, loved, forgiven, respected, etc.

Move away from or move towards. These two ways you are motivated are the key to help you get past your dislike of vegetables and fruit if that is the problem .

Decide which type you are. Which are you most motivated by? Do you put moving away foremost in your mind or moving toward?

Ready to Start? Grab some vegetables. Look at them, feel them taste them, Chew on them. Snap them, break them up and hear the crunchiness. Involve as many of your senses as you can.

While doing that, do one of two things:

If motivated by what you are moving away from:

Paint the picture of what you are leaving behind. Accentuate the problems. Make them look really big and bad in your picture. Show your self what the big bad picture would be like a year from now or 5 years from now if you continued eating your bad diet. Put a lot of feeling into this.

If motivated by what you are moving towards:

Paint a big bright picture of what you will look like and feel like when you have better health. Think about who you love, who loves you and what you want to do and could do when you have good health.

Maybe you are not sure where you fit in to this process. Then play both pictures for yourself. Really put some pictures in your head. Use plenty of color. Turn the sound up.

Now which did you feel more motivated to eat the vegetables you need?

Play this picture over and over again as you eat the right foods, especially your vegetables and this will help you stay on track for better food choices.

Jeannie Crabtree C.Ac. shares health answers that work, tips, nutrition suggestions and research in her newsletter and health blog. http://www.health-doc.com

The findings, published in the Journal of Clinical Endocrinology and Metabolism (10.1210/jc.2004-0924), are important because it is estimated that 80 percent of all women have used oral contraceptives. If the pill’s effect on their bone mass is not offset with higher calcium intake in their youth, the peak bone development years, we may see an increase in the incidence of osteoporosis once they reach the menopause. According to the National Osteoporosis Foundation, 10 million Americans suffer from the disease, which causes bones to become fragile and ups susceptibility to fractures, and a further 34 million more have low bone mass, which increases their chances of developing it.

The contraceptive pill was first introduced in 1960, but composition has changed considerably over the last 45 years, most markedly in that dosage is now greatly reduced. More than 45 different brands are now available.

The study group comprised 135 healthy young women aged between 18 and 30 years, all of whom had a dietary calcium intake of less than 800mg per day and 57 of whom reported using oral contraceptives.

These women were randomly assigned to one of three diets: a medium dairy diet, where calcium intake was increased to between 100 and 1100 mg per day; a high dairy diet, with 1200 to 1300 mg of calcium per day; and a control diet, where calcium intake remained below 800mg per day.

A 200ml glass of whole milk contains 243mg of calcium, and the same amount of semi-skimmed milk contains 247mg.

The researchers found that, over the one-year period, an increase in dietary calcium positively impacted the percentage change of total hip body mass density (BMD), body mass content (BMC) and bone area.

Increased intake of dairy products also prevented a negative percent change in total hip and spine BMD in the women taking oral contraceptives.

Overall, the extent of the differences in bone mass with increased dietary calcium noted in this study was between 1 and 2 percent, which translates to a reduced risk of osteoporosis of between 3 and 10 percent over one year. A 5 to 10 percent increase in bone mass is estimated to reduce the risk of fracture by between 25 and 50 percent.

The study authors placed the onus for encouraging young women to up their dairy calcium intake on health care professionals:

"Physicians and public health professionals need to encourage young women, particularly those using oral contraceptives, to consume recommended levels of calcium (1000mg/day) in their diets to prevent compromising bone mass."

Those with an aversion or intolerance to dairy products might bear in mind that certain green vegetables, such as broccoli, kale, turnip greens, and bok choy are also good sources of calcium, as are soft-boned fish, dried beans and almonds. Intake can also be increased by taking dietary supplements.

Mike Freije
http://www.health-shop.com
http://www.health-shop.info

Studies show that most Americans are fifteen percent fatter today than they were in the early nineties. Wouldn’t you think with all the non-fat foods on the store shelves that maybe we would be losing weight verses gaining it ? There are two reasons for this: one is physiological and the other is psychological.

Empty Calories: I like to use the phrase empty calories when it comes to non-fat foods. In most cases, in order to be able to label a food non-fat, most of the fats in it must be taken out. DA! However, the body uses fats as a mechanism to burn more fat. In other words, fat is used as a fuel in the body. If you take out certain types of fats out from the food,the body loses its efficiency to burn fat. This slows down the metabolism. While on the surface you think that you are doing yourself a favor by eating non-fat foods. However, where people make the mistake is a big portion of their daily diets consist of non fat types of foods.

Tip: While cutting down fats in your diet are essential, do not go over board in consuming non-fat foods. MORE IS NOT ALWAYS BETTER!

Less is not more: Well, these cookies have zero fat in them, so that means I can eat twice as many and not get as fat? Have you every played that head game with yourself? Most of us have. We justify that if a food has less fat or no fat then we can eat more of it. NOT TRUE; IT STILL HAS CALORIES. Do not forget the basic principle to keeping your weight down; calories in ? calories out!

Tip: Just because it says, "NO FAT" does not give you a permission slip to eat twice as much. Empty calories can be harder to burn off than good fat calories.

The key to weight loss is balancing good fats with your total daily intake. Plus exercise!

In the case of food or exercise, having the attitude of doing more or eating more can have a more devastating effect on your ability to lose weight long term than anything. Work on your unwanted behaviors first and maybe you will not look at non-fat foods like they are manna from Heaven.

LOSE WEIGHT IMMEDIATELY! FREE MINI COURSE click here http://www.resolutions.bz. Discover the common sense way to lose weight with out dieting that the doctor’s DON’T want you to know. Greg Ryan is a best selling author, former employee of Kathy Smith, and high profile fitness expert.