health and wellness

Working Through Muscle Soreness 

Let’s talk about what’s going to happen once you are well on your way to starting a new fitness program. To begin with, there will be a certain amount of “normal” soreness in your muscles once you begin to work out. The reason is, when you use muscles you have not used for a while or even certain muscles you have never used before, you are going to have a normal amount of muscular soreness. I know the feeling quite well, and to be honest with you, I love it and I live for it! Muscle soreness is caused by damage to the muscle fibers which is important for growth. Many women ask whether or not they should stop working out until the soreness subsides. The answer to this questions is emphatically no. You need to continue to work through the slight discomfort, and in about a week you will notice it to be gone. I once heard a gal talking about her muscle soreness after her second day being new to the gym, saying, ‘I could hardly walk down the stairs or sit down on the toilet seat.’ I laughed to myself knowing the feeling only too well. But she proceeded, ‘My legs felt like rubber, but the strangest part was that it really felt great and it gave me a sense of accomplishment. The ache let me know that I was getting stronger, that my workout program was working, and that my body was responding with positive change. I loved it!’ 

But the gal’s delight with her soreness is typical. There is a natural “high” that comes with the awakening of muscles that have been lying dormant for years. The feeling is that of rebirth, a renewed charge of energy, inner strength and a natural glow encompassing a fresh vibration. Often the feeling gives you an euphoric high and a sense that you could carry all the world’s problems on your shoulders, but you wouldn’t feel its weight.

Muscle Soreness vs. Injuries

You will learn to love your muscle soreness more and more because it will usually never be as discomforting as the initial few workouts. You do, however, want to aim to having a little soreness with each workout just to let yourself know that your program is still effective and that your body is still responding to it. If you aren’t getting that “good kind” of soreness, you are either not working within your optimal fitness level or your body is trying to tell you that it needs a change in order to respond again. The kind of ache you don’t want, however, is the “bad kind” of soreness that resembles more to actual “pain.” You will know if you are injured because you will not be happy about it nor will you feel a natural “high.” The good news is that there is little chance of injury in working out since, if you are a women, you will never be lifting so heavy that you lose control of the weight to begin with.  Sports offer a much greater chance to injuries but if certain injuries do occur from working out they will be due to carelessness such as sudden jerks or pulls on the weight. Tendinitis, which is inflammation of the tendon, can be avoided by warming up before a workout program and by not forcing yourself to lift an extra rep or attempt to lift a weight even though it is physically not possible. Using your common sense and good judgement should always be your guide.

Ways To Relieve Soreness

A hot bubble bath will always do the trick. Be sure to soak with Epsom salt as it is a magnesium sulfate mined in Epsom, England, since the seventeenth century. The Epsom salt also helps the body detoxify, soothe, calm swollen feet, and relieves aching muscles and joints. An easy recipe to remember is a formula of 50% Epsom salts, 50% sea salts, and a few drops of essential scent oils of your choice. Other ways include a good massage or soaking in the jacuzzi allowing the jets of hot water to massage your sore muscles. A steam room with a little eucalyptus oil is also quite beneficial along with a good night’s sleep to allow for full muscle recovery as this is the time when your body begins to repair itself.

What Is Circuit Training?

Circuit Training is the combination of resistance weight training that incorporates high-intensity aerobics all at the same time. It is designed to be easy to follow, while giving you a great workout that focuses on muscle building, fat loss, and heart-lung fitness. This is an ideal way for beginners new to training because you can complete one entire circuit in approximately 15 minutes that focus on basic exercises targeting the core muscle groups for a full body workout, that will leave your heart pumping. This is also a fantastic program for those that need to get a good workout within the shortest amount of time, especially during particularly busy times. You can chose to do one or two circuits initially, then progress to three or more, while adjusting weights and repetitions upward to suit your fitness level.

Aerobic Tips And Details

You should do the Circuit Training Program three times per week, while incorporating two or three days of just cardio sessions like treadmill, walking, running, or any other active sport of choice, that will keep your heart rate up for a period of at least 30 to 45 minutes. I personally, have always been fond of mixing up my aerobic activity into 15 minute intervals for the full 30 to 45 minutes to avoid boredom and joint fatigue. Simply put, I will get on the treadmill for 15 minutes, then without letting my heart rate rest, I immediately hop on a stationary bike for 15 minutes, and quickly proceed on the stair master to complete my final 15 minutes, giving me a total aerobic workout session for 45 minutes. Sometimes I just stay on the treadmill for 45 minutes to an hour, and shake things up by walking fast for 15 minutes, then going into a jog or changing the elevation to a high level to emulate hiking up a mountain, and finishing up my last 15 minutes by walking fast again.  Other factors come in to play too, in that I always take advantage of a beautiful day! There are endless ways to get your aerobic workout sessions in. Try roller blading through the park, get on a bicycle and feel the breeze on your skin, hit the tennis courts, swim laps in the pool. Sign up for a spinning class with your friends. Whatever you do, just have fun!

One factor that is optimal though, is combining weights and aerobics on alternate days. This allows the body to fully recover before it’s next workout. So you should choose a regime that has you doing circuit training one day following a cardio session the next, and alternating it in that manner.

What You Will Need

1. A step or other sturdy crate/box platform at least 12″ tall.
2. Good pair of sneakers
3. Two dumbbells

What You Will Be Doing In This Circuit Program

1. One full circuit will take approximately 15 minutes to complete and involves five exercises that will target the core muscles groups; shoulders, chest, back, arms, legs, butt, and abdomens.
2. The basic exercises performed will be step ups, dumbbell overhead press, dumbbell triceps kickback, walking lunge, and squat.
3. The dumbbells should be of a weight so that the maximum number of repetitions of the upper body exercises, the overhead press and triceps extension, is 10 to 12 repetitions, and that you are unable to reach one more. It is vital that these weights are heavy enough to build strength and muscle. The lower body exercises, walking lunge, and the squat, are preformed using the dumbbells held at your sides allowing for more support and flexibility. The step ups will be done free of weights because speed is the focus to this exercise, however, once you progress, you can add 1 or 3 pound dumbbells at your side as long as speed is not sacrificed. 
4. It is important that your circuit is adjusted - dumbbell weight, number of repetitions, number of circuits - to get the kind of workout required for optimal results and growth.
5. The great part about this circuit is that it can be done at home, in the gym, at the park, on the school grounds etc. Make it fun, and get creative with it!
6. The exercises involving the leg movement such as step ups, lunges and squats are meant to raise the cardio intensity, while the standing weight exercises provides some comparative interval rest; but at the same time, they are all designed for muscle and strength development. You are only meant to rest after your circuit is finished, as it is a busy schedule, on purpose! If you find you are way too out of breath, then that means you have chosen too heavy a weight and is why it is important to make the adjustments to your circuit that suits your fitness level. However, if you find that it is taking you much longer than 15 minutes to complete your circuit, that should be an indicator that you are moving too slowly throughout your workout. This is designed to target cardio while working out with weights. This is why it is called “circuit training”.
7. Most importantly, and as always, before starting any fitness program, you need to ensure that you are medically fit before you commence. Ask your doctor for a clearance if you are unsure. 

How To Perform The Circuit Exercises

1. Warmup. Start with a light warmup such as stretching out all the muscle groups. In addition, you can jog in place, or walk slowly on a treadmill. Get the blood moving!
2. Step ups, fast - 40 steps. Step up onto your step platform starting with the right foot, following with the left, then reverse it down again, alternating the starting foot half way through the set. Keep your abs pulled in, and in the braced position. Keep your back properly aligned. Don’t lean forward through the movement, and feel the squeeze at the top of the movement in the butt. This is great for toning the tush!
3. Dumbbell Triceps Kickbacks. Stand up straight, and leaning slightly forward while keeping your back straight and your abs tucked in, hold the dumbbells, arms bent at each side at chest level, palms facing inward (like a hammer grip) and kick back your arms to extend straight out from behind you, pausing to squeeze your triceps muscles tightly once fully extended, then repeating from the start position. Do 12 alternating triceps kickbacks. Watch your triceps firm up, and put a stop to their flapping in the wind once and for all!
4. Step ups, fast - 40 steps. Repeat #2.
5. Walking lunges. Hold dumbbells keeping them at each side with long arms, hammer grip, (these can also be done holding a short barbell across the back of your trapezius muscles) lunge forward with each foot alternately to the other side of the gym and back that will yield approximately 12 to 16 lunges per leg for one total set. These are done lunge walking not lunging in one place. Ensure that the knee does not extend beyond the toes and that your abs are kept in the braced position. Your lunge should be as deep as possible while maintaining a straight back perpendicular to the floor; never allowing yourself to lean forward. If you are leaning forward during the movement, you are using too heavy a weight. Beginners may need to start with no weight at all until they’ve mastered perfect form. You do not need a lot of weight to get the benefits of this exercise anyway. An overall, good weight to gradually work up to is 10 or 12 pounds in each hand. Speaking in terms of this particular exercise, it is much better to lunge farther with less weight than lunge a shorter distance with heavier weight. These are king, and one of the BEST exercises in the world, so master this movement and watch your lower body whip into shape in no time!
6. Overhead Press. You will be doing 10 to 12 overhead dumbbell presses (these also can be done holding a short barbell). Hold dumbbells horizontally at the shoulders, palms facing forward, and lift the dumbbells overhead with full arm extensions making sure not to lock the elbows out explosively. Return to the shoulders at start position and immediately repeat the exercise. Use strict form, while always making sure your back is kept straight and properly aligned never allow it to arch; again, while keeping your abs pulled in. You can build beautiful shoulders with this exercise! 
7. Step ups, fast - 40 steps. Repeat #2.
8. Squat. Do 20 squats; rest for 20 seconds after you’ve reached 10, if required, otherwise do the 20 without rest. Hold dumbbells at the sides with either long arms or positioned on your shoulders, with chest out. (These also can be done using a short barbell for beginners, or an Olympic barbell for more advanced; placed across the back of your trapezius muscles.) With feet shoulder width apart, back secured in a stand-up straight position, abs flexed and tucked in tight, head held high looking closely near the ceiling, begin to squat down; bending at the knees until the thighs are near or at parallel with the floor. Straighten to the starting position squeezing the butt muscles at the top of the movement; then repeat the squat. Ensure that the knees do not extend beyond the toes. Do not allow yourself to lean too far forward during the movement; this will ensure to keep the pressure off your back, and keep the pressure in your glutes where it belongs. If you are having trouble with this, you have chosen too heavy a weight. Again, it may be important for beginners to start with no weight at all until they have mastered perfect form. Once perfected, this is a particular exercise that allows for a considerable amount of weight as you become more advanced, and serves well to go heavier, if this is your desire. The best way to describe good form is to pretend you are going to sit down in a chair, and then get back up again. This is an extremely effective exercise for a total overall lower body workout, so it is imperative that caution and strict form is used. This is an exercise, that once learned, will earn you a knock out, rear view mirror!
9. Circuit Repeat. If you are at the fitness level to repeat the circuit, you will be given a 2 minute rest only before you begin again. Remember to move quickly between exercises. Run if you can!
10. Cool Down. Cool down with gentle stretching of the working muscles, and again slowly walking for a total of 5 minutes. This is important to dissipate muscle lactate - a product of high-intensity exercise, and to prevent undue soreness the next day.

It will be important to change the exercises occasionally so that your muscles will continue to grow. Once the body gets use to the same routine over and over again, it is vital in changing the methods of exercises in order for your body to continue to respond. It is also important for your well being so that you don’t become bored with your program. As I have said before, I will continue to write about different exercises preformed, and this will give you different ideas along the way to allow yourself to change up your fitness routines. It is important to keep things fresh and ever changing so that your body is always kept in a “responsive” mode.  

Be sure to send in your comments with any questions that come to mind. And let me know how you are coming along. Good luck!

Toning your body with weights is one of the best ways in defying age. The truth is, as we age, we slowly atrophy, or “shrink”. Somewhere after the age of thirty we start to lose a small amount of muscle each year. In addition, we often start seeing the scale go up a pound or two after this same time-frame, making it sometimes even more difficult after child bearing. But this is not something we have to accept as our outcome. In fact, we can reverse the aging process by adding muscle tone through moderate weight lifting, which in turn will aid in preventing osteoporosis. There are many other benefits in that it not only increases your energy levels, but also raises your endorphins; the happy feelings you get after a brisk walk.

How Is This Done?

By building and toning muscles through exercise that time would otherwise wear down. The way I see it, the best years of life are our middle years, and we can gracefully enter into our golden years with zest through daily exercise. Celebrity figures such as Jane Fonda, Suzanne Somers, Linda Evans, Raquel Welch and many, many others are great examples of defying age through daily exercise. It is a key factor to staying vigorous, and youthful-looking. Today, women of all ages and shape fill the gyms more than ever before. It is no longer a place of the past where most women found themselves completely lost, riddled in fear and stricken with intimidation. Today, it has become the place to be. But, must one go to the gym in order to achieve their goals? Absolutely not. Your goals can easily be achieved right from your own living room with a few dumbbells, bands, a step such as a sturdy platform, a medicine ball, and a good pair of sneakers.

What Results Will I See?

First and foremost, it is important to understand the different effects between toning with weights vs the engagement through aerobic exercise. Weight training is the process of lifting, sculpting, and shifting the body; to promote the replacement of soft, sagging tissue by reshaping  your body through the training of weights. No other method can achieve this. Aerobic programs, on the other hand, helps to condition the heart and lungs, and helps to burn excess fat from the body. Aerobic exercises can not transform your body. Even though certain sports such as tennis, racquetball, cycling etc. do play a roll in the development of the leg muscles, it still cannot shift and sculpt the body, and therefore, must be achieved through the working out of weights. Through a combination, however, miracles are achieved!!

I will be writing much more on this subject in how to achieve these goals as we continue to move along, so stay tuned! If at any time you have questions that come to mind, or comments to add, be sure to write in and be a part of the growing community toward our pursuit to happiness, health, and wellness.

As a final note, it is always important to check with your doctor before starting any fitness regime. Safety is key here. 

Runners would no sooner skip pre-run carbs than dash out the door bare-foot. But when the miles are ran, those same athletes might not think much at all about what they eat, as long as they get something. Injured runners logging time on the bike might even skip a meal altogether, in fear of gaining weight. Big mistake. Whether you’re recovering from a tough tempo run, tendinitis, sore joints, a good work out, or any other high energy sport, food delivers the nutrients your body needs to repair itself, making smart eating crucial to a strong body and a speedy recovery. “Recovery is just like fixing a house,” says Cynthia Sass, R.D., a sports dietetics specialist in Tampa, Florida. “A crack in the foundation requires raw materials to patch things back together. In the body, those raw materials come from what we eat.”

A combination of proteins, fats, vitamins, and minerals helps your body heal micro-tears from exercise and overused tendons and sprained ligaments. “Every part of the body is dependent on food for repair,” says David Grotto, R.D., a spokesperson for the American Dietetic Association. On a cellular level, those repairs are constant, sidelining injury or not. Over time, if cells don’t get the nutrients they need, muscles and connective tissues can weaken, leaving them more susceptible to injury. “The decisions we make with our fork can set up roadblocks against future injuries,” Grotto says. So along with stretching, and icing if you need it, these healing foods will help you get back on the road as quickly as possible.

Red Bell Pepper

Just one red bell pepper provides 380 percent of the recommended Daily Value of vitamin C, a nutrient crucial for repairing connective tissues and cartilage. By contributing to the formation of collagen, an important protein used to build scar tissue, blood vessels, and even new bone cells, vitamin C facilitates the healing process. “Work in vitamin C throughout the day, every two or three hours or so,” says Sass, for five daily servings.

Runners-up: papaya, cantaloupe, oranges

Salmon

Salmon’s nutritional benefits have been much touted for good reason. Fresh or canned, salmon delivers two powerful healing nutrients: protein and omega-3 fatty acids. Protein does more than rebuild muscle after a grueling run; it also repairs bones, ligaments, and tendons. “We tend to forget that healing really means building new cells,” says Sass. “And your body needs protein to make those new cells.”

She recommends all persons active in sports, to eat protein at every meal; injured runners should aim for four to five servings a day, from low-fat sources like egg whites and lean turkey. Salmon, with two grams of essential fatty acids per four-ounce serving, is doubly valuable. “Omega-3s are significant anti-inflammatory,” says Grotto. “Eating fish high in omega-3s or taking supplements is like throwing a big bucket of ice water on inflammation.”

Inflammation occurs when waste matter generated by the body’s repair efforts builds up around the injury, inhibiting healing. Omega-3s help disperse that buildup, making them useful in addressing everything from sore muscles to stress fractures.

Runners-up: mackerel, flaxseeds, walnuts

Carrots

Eat carrots for a potent dose of vitamin A: a half-cup serving provides 340 percent of your Daily Value. This nutrient helps make white blood cells for fighting infection, “which is always a risk with injury,” says Sass. You might not think infection is likely with tendinitis, but your body takes no chances and activates the immune system, which ups vitamin A demand. Vitamin A also helps repair post workout micro-tears, so it’s a valuable ally every day.

Runners-up: sweet potatoes, dried apricots, spinach

Fortified Cereals

Zinc is an important healing agent, but foods highest in zinc, like red meats, often contain saturated fat, which aggravates inflammation. So when the body is taxed–from exertion or injury–you should reach for fortified whole-grain breakfast cereals, which can deliver as much as 100 percent of the Daily Value for zinc. By itself, zinc doesn’t repair damaged tissue, but it assists the proteins and fats that do. “Just don’t overdo it,” cautions Sass. Too much of this potent mineral lowers HDL cholesterol (the good kind) and actually suppresses your immune system.

Runners-up: shellfish, sesame seeds, pumpkin seeds

Almonds

Just one ounce of almonds (roughly 20) contains more than 40 percent of your Daily Value of vitamin E, an antioxidant that supports the immune system by neutralizing free radicals . Almonds, like hazelnuts and sunflower seeds, also supply beneficial mono- and polyunsaturated fats, which are key building blocks for healthy cells. “Fat is a structural part of your body, so don’t skimp on it, just eat the right kind,” says Sass. “Almonds supply heart-healthy fats that promote healing without clogging arteries.”

Runners-up: nut butters, avocados, vegetable oils

Some foods make it really difficult to lose weight. They create their own self-sustaining cravings [”Betcha can’t eat just one!”] and play havoc with your blood sugar and, ultimately, your waistline. But other foods do just the opposite. You might have heard that certain foods can help you shed pounds. It’s true! Here are some other tasty options that will fuel you up and generate weight loss. Make these foods a part of your daily diet and watch the pounds come slipping off.

1. Grapefruit. Ever tried the grapefruit diet? Turns out there may be some good research to back up grapefruit’s reputation as a fat fighter. In a 2004 study at the Scripps Clinic in La Jolla, California, researchers investigated the effect of grapefruit on weight loss and found that eating half a grapefruit before a meal can actually help people drop weight. The researchers studied the effect of grapefruit capsules, grapefruit juice and real grapefruit. All three seemed to help, but the folks eating the real grapefruit got the best results. The mechanism isn’t completely understood, but the results speak for themselves. As an added benefit, grapefruit contains cancer-fighting compounds like liminoids and lycopene, and red grapefruit has been shown to help lower triglycerides. And half a grapefruit has only 39 calories.
2. Sardines. Sardines might just be one of the greatest health bargains of all time, and they’re a boon to anyone wanting to lose weight. First of all, sardines are loaded with protein, which helps stabilize blood sugar, makes you feel full and helps stimulate metabolism. Second, they’re a great source of omega-3s, which not only strengthen the cardiovascular system but also are helpful in boosting mood. [And when you’re in a good mood, you tend to crave less junk food!] Third, sardines are convenient, easy to find and cheap. And because they’re very low on the food chain, they’re remarkably free of contaminants, such as mercury and heavy metals.
3. Pumpkin. You may know this vegetable for its central role in Thanksgiving celebrations, but it’s also one of the greatest weight-loss foods ever. Plain old canned pumpkin is absolutely loaded with fiber and has a mere 40 calories. Dozens of studies confirm that high fiber intake is associated with a host of health benefits, including weight management. Pumpkin is also among the easiest food in the world to prepare. You can sweeten it with your favorite low or 0-calorie sweetener, sprinkle it with blood-sugar-lowering cinnamon and nutmeg for good measure, throw in some healthy almonds and make it one of the best tasting weight-loss treats around. It’s filling and delicious.
4. Grass-Fed Beef. Meat is a great diet food - if it doesn’t contain antibiotics, steroids and hormones. Eat grass-fed beef and avoid the health concerns that go along with eating meat while getting all the terrific benefits. Buffalo burgers are a good alternative if you can’t find grass-fed beef. High-protein diets are associated with weight loss for a variety of reasons: Protein stimulates metabolism, helps you feel full longer and helps decrease the desire to overeat. Grass-fed beef has a high omega-3 content, giving you multiple health benefits into the bargain.
5. Green Tea. This natural weight-loss stimulant might not be a food, but green tea is still a great slimming solution, not to mention that it’s rich in antioxidants, promotes heart health, aids digestion and regulates blood sugar and body temperature. It raises the metabolic rate and speeds up fat oxidation, thus helping people lose weight. Drink it daily to boost your metabolism. Some research has shown that five cups a day is the magic number for fat loss. As an added benefit, the theanine in green tea is also a great natural de-stressor.

Childhood Obesity

Obesity in kids has reached epidemic levels. Experts estimate that over 20% of kids are overweight and another 20% are at risk of becoming overweight. And two thirds of these overweight kids will remain overweight well into their adulthood.

Without educational or parental guidance, children are extremely vulnerable to the intense cultural pressures that are largely responsible for the obesity epidemic. Kids are under more pressure than ever before. School testings, peer pressure and the likes, are just part of these factors.

Some additional factors that play a role are:

• Excessive television watching plays a critical role in obesity in children. Not only is it a sedentary activity, but television also offers innumerable temptations with its advertisements for fast foods, sugar cereals, and unhealthy snacks. Studies suggest that obesity rates were lowest in children who watched T.V. one hour or less a day and highest in those who watched four or more hours.
• Sugar, particularly from soda, other sweetened beverages, and fruit juice, may be major contributors to childhood obesity. Some studies have reported that drinking soda regularly increases a child’s risk for obesity by 60%. (Juice, while better than soda, is still filled with sugar.)
• Less physical exercise and greater sedentary activities play another significant role in obesity in children. One study reported the annual distance walked by children has fallen by nearly 30% since 1972, partially because more parents are driving their children to school out of fear of abduction, molestation, and traffic accidents. Schools are also offering fewer opportunities for daily physical activities than in the past.

If your child is overweight you should likely work with your pediatrician and/or a registered dietitian to help him lose weight. Encourage your child with moderate physical activity, healthful snacks and a good nights sleep. Most importantly, encourage healthy eating instead of pushing “dieting” on your child.

The Number 1 Rule for Teenage Weight Loss

A lot of teens seek weight loss advice and seem desperate to lose weight for their school Prom. But by doing so, you must first start by educating yourself and getting the facts. A story I once read about reminds me of a teenage girl who wanted to lose about 25 pounds in 3 weeks. She was told this could not be done in such a short period of time. So she went off and starved herself for 3 weeks. What do you think happened? She lost about 7 pounds, and then developed a HUGE mass of spots. (ouch) Point is, when we stop eating, we stop giving our body the goodness it needs to stay healthy and fit. So whatever you do, be an informed idiot and don’t attempt to starve yourself without having the facts of what the unfavorable, end results will be. The lesson here is that starving yourself will only make you fatter. Oh, and BTW, the teenage girl never made it to the Prom. So let’s take a look at the facts.

Why Healthy Eating is Better Than “Dieting”

One of the reasons that adults experience weight problems and ill-health, is because they followed drastic or unhealthy weight loss diets during their teenage years. Dieting to reduce weight is not recommended until growth (including internal physical development) has ceased, usually around the ages of 17 or 18. If you are younger than this, and very overweight, your doctor can help you by putting you in contact with a dietitian who will create a healthy eating plan to allow growth to continue but prevent further weight gain. Ideally, discuss this with your parents.

How “Dieting” Causes Problems For Teens
Health research shows that even a short period of very strict “dieting” during your early teens can lead to low bone density, which causes weak bones in later life. Between 12 -17 years of age, up to 90 percent of adult bone mass is laid down, so this is not a time to limit your intake of calcium, vitamin D or Vitamin C, all of which are essential for proper bone growth.

“Dieting” may also lead to poor intakes of folic acid and iron. Both these nutrients help to prevent anemia, a condition which leads to constant tiredness as well as impaired intellectual performance. If you lead a busy life at school, with exams, sports and so on, you can’t afford to suffer from the ill-effects of anemia!

Strict “dieting” won’t make your weight or health any better. Instead, by focusing on eating healthy foods and taking in daily exercise will improve your weight and health permanently.

What Does Healthy Eating Really Mean?

There is no single “healthy diet.” As long as you eat a variety of foods, from the main food groups (fruit, vegetables, grains [rice, pasta, oats, etc] lean meats, dairy, fats) you should get all the vitamins, minerals and other nutrition you need. A healthy diet doesn’t mean you have to deprive yourself of higher-calorie foods, like rich ice cream, cheeseburgers and fries. You can enjoy these and other similar foods, but in moderation, or as occasional treats especially if you are participating in P.E. or other sports in school.

Daily exercise is an important factor to incorporate into our regular routine. For some of us this sounds too difficult an endeavor. But if we attempt to alter our way of thinking just a little, we can learn that this in fact isn’t as difficult as it may seem.

By focusing on a few small changes per week, we will be well on the road to a healthier lifestyle. Below are a few tips toward not only, permanent weight loss, but a happier and healthier way of life. It is important to gradually make these shifts and soon they’ll become a pleasant habit you’ll find yourself embracing.

1. Exercise every day by finding your niche. Some ideas might be spending time in your garden, walking your dog during the morning brisk, sunny air. This can jump start your day by raising your endorphins. Walk to the mailbox, park or even around the block with your partner after dinner, and catch the sunset on the way home. Visit outdoor museums, malls, shows, boardwalks, and other events that will having you walking for hours. It won’t be until the end of the day that you realize how much exercise you really got! Swim, roller blade or bicycle, whatever you find a love for. On weekends, be sure to play sports you enjoy. Basketball, tennis, golf, volleyball etc.
2. Eat often and never miss breakfast. Skipping meals will only store body fat. Eating often will ensure that you are never hungry and will aid in preventing you from over eating. By following this daily step, you will soon find yourself eating smaller portioned meals which is key.
3. Focus on fruits and vegetables, and be sure to drink water often throughout the day. Water is extremely important which helps eliminate and flush your system. When you are feeling hungry, always drink a glass of water before you eat, you’ll feel full much faster.
4. Get plenty of sleep each night. This will also help you feel more vibrant during the day, and aid toward mental clarity.
5. Spend quality time with your children or grandchildren. Not only does this offer time to bond with your loved ones, it’s sure to keep you active! Strolling children through the park, throwing a ball, collecting sea shells on the beach, picking wild flowers etc.
6. Pay attention to what you eat at home and what you keep in your cupboards, save the time to splurge a little for when you eat dinner out. This is a wonderful time to reward yourself.
7. Plan your grocery shopping around the week ahead. This will help you keep track of your daily meals. Be sure to have healthful snacks readily on hand. 
8. Organize each day of the week so that you don’t fall in a rut. Chaos of any kind will tend to throw you off kilter which in turn throws off your eating habits. Prepared scheduling for the week is not only essential, but wards off stress as well.
9. Supplement your daily diet with a good multi-vitamin.
10. Be good to yourself and learn the ways to enhance the happiness of your life.

Weight Loss 

Have you ever read about so many weight loss methods that you just seemed lost before you even began? It’s mind boggling, I know. The truth is that it shouldn’t be so frustrating if it’s a simple method designed to help even the beginners who don’t understand where to begin. And this is where I come in because I want to share what I know works. I have found a fool proof method that is the simplest and easiest weight loss method I have ever seen. All the guess work is taken out of the picture and done for you. The good news is that there are no fancy recipes to follow, nor hours of pre-cooking on your part. There are no expensive meals to purchase because this method is designed for anyone to follow and it’s a great alternative if you are always on the go or at work a lot of the time. 

I have been enjoying this new way of healthy eating without starving myself, and one can easily lose 9 lbs. EVERY 11 days  while eating as much as you want four to six times per day. You see, most people fear food thinking they will get even more fat. But in actuality, eating more often, raises your metabolism which forces your body to lose weight. You almost have to forget everything you’ve heard before because most of it is all wrong. The opposite holds true; if you starve yourself, your body will hold on to your body fat refusing to let it go.

Your body is an extremely intelligent machine, therefore, you must trick your body into losing weight by a method called calorie shifting. If you need any support or have questions about what I have learned, please feel free to ask me any questions you may encounter along the way or send your comments on the progress you’re making.