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It's time to start a Healthy life

How many times have you gone to sleep at night, swearing you'll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don't feel like exercising?

While this can happen to the best of us, it doesn't mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness -- and that an ounce of prevention is worth a pound of cure. The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.
In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort.

The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn't have to be intense to work for you, but it does need to be consistent.

I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.

Here's a sample exercise program that may work for you:

* Warm Up -- seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.

* Resistance Training -- Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.

* Aerobic Exercise -- Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last five minutes.

* Stretching -- Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.

When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.

* From one to eight weeks -- Feel better and have more energy.

* From two to six months -- Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.

* After six months -- Start losing weight quite rapidly.

Once you make the commitment to exercise several times a week, don't stop there. You should also change your diet and/or eating habits,' says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest these easy-to-follow guidelines:

* Eat several small meals (optimally four) and a couple of small snacks throughout the day
* Make sure every meal is balanced -- incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits
* Limit your fat intake to only what's necessary for adequate flavor
* Drink at least eight 8-oz. glasses of water throughout the day
* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.

Enjoy life, we all deserve it.

GYMNEMA

GYMNEMA
(Gymnema sylvestris, Wildcrafted leaf)

Affects:	Tongue and intestines.
Uses:	Reduces appetite for sweet food. Reduces absorption of sugars by the intestines.

Free Holiday E-Book

I have a nice ebook about holiday traditions that I would like to give to you absolutely FREE of charge. Please email me dottye789@earthlink.net to get your copy.

Thyroid Disorder

Some people say there’s no such thing as a low blood pressure. But the common belief is that blood pressure below the normal range of 120/80 may result in fatigue and weakness. Blood pressure in the normal range is rare. Either the systolic or the diastolic reading is liable to show lesser than the normal range in most individuals. You just simply can’t do away with this low B.P as most of your activities will hamper due to your fatigue and weakness. Thyroid problem can also lad to low BP. So get your thyroid treated through Thyromine and enjoy a cheerful life!

Handy Tips For Healthy Permanent Weight Loss

The key to successful healthy weight loss is to make some permanent, realistic eating and lifestyle changes.

Don’t starve yourself.

Eating small healthy meals throughout the day lessens the chance that you’ll start snacking on candy or fat-laden fillers. Try to eat five small meals per day, instead of three large ones. That way you avoid becoming too hungry and there’s less danger of you reaching for something sweet when your blood sugar levels are lower.

Anorexic

There are many ways of which to obtain weight loss and some of these techniques are excessive exercise, intake of laxatives and not eating. Some people submit themselves to starving – this is what you call anorexia. These are the people who believe that they would be happier and most successful if they were thin. Anorexia is an eating disorder that usually begins in young people around the onset of puberty, mostly for teenage girls, but it can also appear to teenage boys and adult men and women. Typically, anorexic have extreme weight loss which is usually 15% below the person’s normal body weight. People suffering from anorexia are very skinny but are convinced that they are overweight.

Low Carb Holiday Treats

Think I'll rush out to the store tomorrow and get the ingredients for a batch of these- YUM!!!

Cream Cheese Balls

8 oz. cream cheese
6 packets Splenda
1/4 cup finely chopped pecans
1 oz unsweetened baker's chocolate
2 tbsp. butter
2 tbsp. heavy cream
1/2 tsp. vanilla
6 packets Splenda

Instructions:

Cream the cream cheese and six packets of Splenda. Add pecans Chill
until cheese will form balls. Melt the chocolate and butter together,
(SLOWLY! over low heat) Take off heat and add heavy cream, vanilla
and Splenda. When you have rolled the cream cheese into balls,
drizzle chocolate mixture over each.
Chill until chocolate hardens enough to pick up.

Total Carbohydrates: 35g 1 ball is less than 2 g

Goal Setting for Weight Loss

“The greater danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it.” – Michelangelo

The most important thing you need to do before starting any weight loss program is to sit down and write out specific goals you want to accomplish. A goal is the purpose toward which an endeavour is directed; an objective. It is not enough to say to yourself that you want to lose weight. You need to write it out and be as specific as you can. Without a clear goal, you run the risk of failure in your weight loss efforts. Having a well-written goal it can help to keep you focused and motivated to achieve your target.

Obesity

medication, exercise, healthy diet, none of these things will effectively cause

permanent weight loss until a person is ready to be happy with their body and their overall self.

You cannot successfully lose weight if you think your life is suddenly going to get better after the

weight is gone. You have to want to do it because you love yourself and you want a healthier

body. I think this is the most important thing I have finally learned about life and about myself. I hope

that in the future there will be a time when people are not judged by their appearance, therefore

those that think a different body will make them happy, will finally be able to be believe their

worth is based on who they are and not what they look like.

Weight Loss for Women

Carrying around extra pounds influences your health and wellness in many more ways than you might imagine. Extra weight increases risk for everything from heart disease to gallstones and may have a negative impact on your sex life!

Do you need to lose 10, 15, 25 pounds or more? If carrying even the smaller amounts of 10 or 15 extra pounds may not seem like much, think again. Try lugging around with you an equivalent weight all day. How about a 10-pound sack of potatoes? See how you feel at the end of the day and imagine the impact this extra weight has on your body day after day.

Click Here for a Better Body!

So, how did Thanksgiving go?

Boy, I went off of my diet! Fell asleep watching TV in the middle of the afternoon, too. This is what happens when I eat carbs, especially sweets.

Got right back on track the next day. Thanksgiving was a "planned cheat".

Here's a nice low-carb dish that's easy and a break from turkey leftovers:

EGGPLANT PARMESAN
1 pound eggplant
Salt
Oil
Garlic powder
6 tablespoons tomato sauce
3 ounces mozzarella cheese, shredded
2 tablespoons Parmesan cheese, grated
Slice the eggplant into about 12-13 thin slices. Salt both sides of each piece and place in a colander, in the sink, for 30 minutes. Pat dry with a towel and arrange on a greased, foil-lined baking sheet. Brush with oil and broil for a few minutes per side until slightly browned, oiling the other side after flipping. Arrange 6 slices on the baking sheet; sprinkle with garlic powder and spread each with about 1/2 tablespoon of the tomato sauce. Top with a little mozzarella, then top each with another piece of eggplant. Repeat toppings and finish with a sprinkle of parmesan on each. Bake at 350º for about 10 minutes, until cheese is melted.
Makes 6 servings
Per Serving: 113 Calories; 9g Fat; 5g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs

Sculpting Your Body-Drop Weight

 If you want to drop weight fast, many people will tell you to shun all animal fat - some will even say that all animal products, whether the meat is lean or fatty, are not good for you.

I disagree. Take a walk through your local vegetarian health food store, and you will see mostly fat people. Sure, you'll see a few rastafarian dreadlocked
wafishly lean people but overall, the majority are either fat or look like heroin addicts.

Now, to be fair - if you go to Red Lobster, Olive Garden, or Outback Steakhouse
and look around - you'll see a ton of fat people, too.Such is life in America these days.

So what's the real issue of concern?

Well, for starters, there are certain kinds of meat that have a thermogenic or fat burning effect on your body. Some of these meats are lean; some are fatty. Eat them  in the right combination with other foods,you will lose weight.

Not only that, but the so-called dengers associated with the eating of animal flesh quickly go away when you eat these kinds of meats - and do so in the proper way.

Key thing to remember is this: Lean animal protein can be good for you; same goes for fat animal protein. Provided, of course, that you're eating the right kinds
of meat. 

Exercise and its Importance in Weight Loss

If you think diet alone can give you the body you want, especially after age 40, you are just fooling yourself! Being lucky enough to live in Florida, in a house with an in-ground pool, I now exercise in the water. The benefit of doing this is increased resistance with little to no stress on the body's delicate joints.

In 1990, I was in a car accident that left me permanently disabled. I have five herniated discs- three in my lower back, and two in my neck. This year, I have been working on losing weight and becoming more physically fit. As a young woman in my twenties, before the accident, when I worked out vigorously, I could eat anything I wanted, and still fit into my size five jeans. When I didn't exercise, I was fat. So this year, I got the idea of doing the exercises I did in PE class in the pool. This is how I am starting out with my program. It will get more complicated as I progress.

People with severe arthritis may benefit by exercising in warm water. Your body weight is supported and the resistance of moving through water boosts muscle strength and endurance. Activities such as stretching or walking through water can exercise the joints without putting them under strain.

Locations that may run warm water exercise classes include recreation centers, fitness centers, public swimming pools and retirement villages. See your doctor before embarking on any new fitness program.

The benefits of warm water exercise:

A study published in the American College of Sports Medicine's journal, Medicine and Science in Sports and Exercise, found that water exercise improved the health of elderly participants. In the study, women between the ages of 60 and 75 years were divided into two groups: one group participated in water exercise for 12 weeks, while the other didn't. The health benefits for those who exercised in water included:

* Increased muscle strength * Improved oxygen intake * Greater flexibility * Loss of excess body fat * Increased agility * No exercise-related injuries.

Before you join a class:

* Always check with your doctor before starting any new exercise program. For example, you may need to avoid certain movements if you have had joint replacement surgery. * Contact the various fitness and recreation centers in your local area to find out what sorts of water classes are offered. * Think carefully about the location. Public swimming pools, for example, generally have cooler water temperatures, which means you could feel cold while exercising. * Assess the location. For example, is the pool easy to access? Is there a locker room? Is it accessible and comfortable? * Before choosing a class, make sure it is appropriate to your level of fitness and ability. You may like to watch a class or two from the sidelines before you commit to joining.

For more information about diet and exercise, please visit my website: http://www.learnaboutdieting.net.

Importance of Potassium in the Diet

My mother died due to a series of strokes brought on by not eating after my father's death. It was found while she was in the hospital that her levels of Potassium, an essential mineral for heart function, were very low. Why the doctor did not order an intravenous supplement of that precious life-giving mineral, I'll never know.

Potassium is vital for proper muscle function, the heart being one of the largest and most important muscles in the body. One thing about being on a low-carb way of life is to make sure and get this mineral. I havae been awakened in the middle of the night with horrible pain due to "charley-horses" in my legs, which is indicative of a lack of Potassium. It is important, then, to lose the fat but at the same time preserve and build muscle tissue.

Potassium also helps to keep the blood pressure lower, which is important as we get older, especially if we are overweight and/or have hypertension. Diets rich in fruits, veggies and whole grains may help prevent stroke and heart attacks, especially in people with high blood pressure. Of course, a low-carb diet, especially in the beginning, cuts out the grains and the high glycemic-impact fruits. One banana is a great source of potassium, but is an entire day's worth of carbs!! Tomatoes are better, as their glycemic impact is lower. Of course, you can also take potassium in pill form. As with anything, please consult your doctor before doing this.

Negative Calorie Foods

When we eat more calories than we burn up, we gain weight and get fat. Everybody knows this.
There really is no such thing as negative calorie food, or not until these particular foods have been eaten. What happens after that however, may come dangerously close to what could ultimately be interpreted as truly a fat loss response on the part of resulting internal metabolic processes. Foods such as:

• cranberries
• grapefruit
• lemon
• mango
• orange
• pineapple
• raspberries
• strawberries
• tangerine

and many more are thought of as negative calorie foods.

By sticking to thse foods, people say that it is possible to drop up to 14 POUNDS in only 7 DAYS! Is this true? You decide!
CLICK HERE!!

30 Pounds gone!!

OK, so it's been about two and a half months since I started the low-carb routine. I've dropped about 30 pounds. HOORAY!!!

I've found that I can't go for long periods of time in ketosis. My body starts to act funny: I have no immunity, I get headaches, etc. However, I find that when I do eat a piece of bread or other product containing wheat, I get horrible indigestion and start to wheeze. There is probably an underlying food allergy at work here. I can go for about a week in ketosis, then I need to break the cycle and take a day off. That does NOT mean that I can go crazy with ice cream, etc!! In fact, I have lost my taste for ice cream.

I've been using Carb Solutions shake mix as a mainstay of my program. The chocolate flavor tastes good, and fills me up. The vanilla flavor is a nice change, plus I can add other flavorings to it. However, the last two days, I have had raging headaches after I have my Vanilla shake. This does not happen with the Chocolate. I wonder why? Anybody who may have an insight here, please reply. I have about 60 more pounds that I would like to get rid of, and don't want to stop now.

MOTIVATION, THE HEART OF SELF IMPROVEMENT

Pain may sometimes be the reason why people change. Getting failing grades make us realize that we need to study. Debts remind us to look for a better source of income. Being humiliated gives us the ‘push’ to speak up and fight for ourselves to save face from the next embarrassments. It may be a bitter experience, a friend’s tragic story, a great movie, or an inspiring book that will help us get up and get just the right amount of motivation we need in order to improve ourselves.

With the countless negativities the world brings about, how do we keep motivated? Try on the tips I prepared from A to Z…

A - Achieve your dreams. Avoid negative people, things and places. Eleanor Roosevelt once said, “the future belongs to those who believe in the beauty of their dreams.”

B - Believe in your self, and in what you can do.

C – Consider things on every angle and aspect. Motivation comes from determination. To be able to understand life, you should feel the sun from both sides.

D – Don’t give up and don’t give in. Thomas Edison failed once, twice, more than thrice before he came up with his invention and perfected the incandescent light bulb. Make motivation as your steering wheel.

E – Enjoy. Work as if you don’t need money. Dance as if nobody’s watching. Love as if you never cried. Learn as if you’ll live forever. Motivation takes place when people are happy.

F – Family and Friends – are life’s greatest ‘F’ treasures. Don’t loose sight of them.

G – Give more than what is enough. Where does motivation and self improvement take place at work? At home? At school? When you exert extra effort in doing things.

H – Hang on to your dreams. They may dangle in there for a moment, but these little stars will be your driving force.

I – Ignore those who try to destroy you. Don’t let other people to get the best of you. Stay out of toxic people – the kind of friends who hates to hear about your success.

J – Just be yourself. The key to success is to be yourself. And the key to failure is to try to please everyone.

K – keep trying no matter how hard life may seem. When a person is motivated, eventually he sees a harsh life finally clearing out, paving the way to self improvement.
L – Learn to love your self. Now isn’t that easy?

M – Make things happen. Motivation is when your dreams are put into work clothes.

N – Never lie, cheat or steal. Always play a fair game.

O – Open your eyes. People should learn the horse attitude and horse sense. They see things in 2 ways – how they want things to be, and how they should be.

P – Practice makes perfect. Practice is about motivation. It lets us learn repertoire and ways on how can we recover from our mistakes.

Q – Quitters never win. And winners never quit. So, choose your fate – are you going to be a quitter? Or a winner?

R – Ready yourself. Motivation is also about preparation. We must hear the little voice within us telling us to get started before others will get on their feet and try to push us around. Remember, it wasn’t raining when Noah build the ark.

S – Stop procrastinating.

T – Take control of your life. Discipline or self control jives synonymously with motivation. Both are key factors in self improvement.

U – Understand others. If you know very well how to talk, you should also learn how to listen. Yearn to understand first, and to be understood the second.

V – Visualize it. Motivation without vision is like a boat on a dry land.

W – Want it more than anything. Dreaming means believing. And to believe is something that is rooted out from the roots of motivation and self improvement.

X – X Factor is what will make you different from the others. When you are motivated, you tend to put on “extras” on your life like extra time for family, extra help at work, extra care for friends, and so on.

Y – You are unique. No one in this world looks, acts, or talks like you. Value your life and existence, because you’re just going to spend it once.

Z – Zero in on your dreams and go for it!!!

Fighting Fat at Fifty!

OK- I woke up one morning a few months ago and found myself at the HALF-CENTURY mark! I am FAT!!! I am middle aged and obese!! HELP!!!

The struggle with a weight problem has been a constant most of my life, even as a child. It didn’t help that Hubby presented me with the first of many birthday gifts to mark this special milestone-CHOCOLATE CHIP PANCAKES! Yes, he was trying to be sweet. But, I sometimes think he is “killing me with kindness”. Does your spouse/partner do this, too? Is he/she an “enabler”, meaning part of the problem, and not part of the solution?

However, I cannot blame him. This problem started in childhood. It is MY responsibility to change this scenario by eating less, exercising more, and cutting out sweets and starches.

     When a person becomes 50 years young, they are not exactly
 at the age in which  the body’s metabolism is a bullet train.
 The metabolism is more like the
“Hooterville Cannonball”, from “Petticoat Junction” a popular 60’s
show that most  of us Baby Boomers grew up with. So, the trick is to
 give the metabolism a boost by including exercise in the
 daily routine. This can be as simple as walking the
dog in the morning or in the evening- or both! 

     Swimming is a good exercise for anyone, especially
those who are obese. The stress on the joints is less than
walking or running. I live in Florida, and
am blessed with an in-ground pool which I can use almost
year-round. Yogais also good for those who are just starting
to get back into shape-gentle asanas –yogic positions-
first thing in the morning help to focus the
mind and energize the body, as well as getting the
kinks out from being in a sleeping position. 

   Whatever form of exercise you choose to do-
start doing SOMETHING every day! 

 http://www.ezniche.com/data/article.php?l=120

Welcome to my health blog!

Often we take our health, or the absence of illness, disease, or injury for granted, until we become sick. It is then that we recognize the worth of health, which is more than being without disease. It is then that we appreciate our health, and feeling strong, robust and healthy. Being healthy and, being physically and mentally sound, is associated with one's satisfaction with life. Developmental health psychologists - specialists who study the interaction of age, behavior, and health and gerontologists - specialists in the science of aging -- are piecing together the details of diet, exercise, personality and behavior that make it practical to shoot for 80, or even 120. People approaching middle age can expect a bonus of several years of extra healthy living thanks to continuing medical progress against cancer, heart disease and stroke. An important aspect of this is weight control. So, welcome to this blog, and let's share some ideas about dieting and healthier living!