2007-Dec-28 - Are you what you eat? Diet advice when you don't know where to turn...

Achieving your weight goal it is claimed is simply a matter of using more calories than you take eat but many people ask me for diet advice as to how that can be best achieved.

Its simple really ...

Good nutrition = Healthy body = Weight goal

Proper nutrition can help to significantly reduce your risk of a variety of health problems including heart disease and cancer.

This, however, entails eating many different foods, watching your consumption of some food and beverage items, and counting calories. Good diets offer balanced nutrition that reduces cholesterol, blood pressure, and aids in weight loss.

To function properly, your body must have the correct nutritional balance.

Carbohydrates are one nutrient your body requires. They are the primary and important nutritional source in your diet.

The body uses them to by breaking them down in to simple sugar such as glucose and fructose which can be used immediately or stored in your body for later.

But if you create to much of these sugars they end up stored as body fat.

There are both simple and complex types of carbohydrates. Sugars are simple carbohydrates. Starches and fibers are complex carbohydrates. The body needs a balanced combination of both type of carbs to function well.

Proteins are another important nutrient. Proteins help your body build and repair it's muscles and other tissues. They also play a role in the creation of hormones.Similar to excess carbohydrates, excess protein is stored as fat.

Animal and vegetable proteins are the two major types.

Too much animal protein, though, can lead to high cholesterol levels, as it has a high level of saturated fat. Strange as it may sound; fat is another nutrient your body actually needs. It comes in both saturated and unsaturated forms.

But to much saturated fat puts you at greater risk of health problems.

Unsaturated fat is more healthy but can still make you fat if you over indulge which many people are not aware of,

Another nutritional element required for healthy eating are vitamins . Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform.

It has also been shown that certain vitamins can prevent disease.

• These for example being vitamins A, C, and E, also called antioxidants. These can assist with the prevention of coronary artery disease by keeping build up from occurring on artery walls.

• Vitamin B-1 is needed for digestion and proper nervous system function.

• Vitamin B-2 is needed for normal cell growth.

• Vitamin B-3 helps to detoxify your body.

• Folic acid assists with production of red blood cells.

• Vitamin D assists with the absorption of calcium.

•  Vitamin K helps your blood clot.

Minerals and trace elements are another nutrient your body requires. Both are used in all sorts of different body processes.

1. Minerals like chlorine help make your digestive juices.
2. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount.
3. Salt (sodium chloride) is one final nutrient your body requires. You should however not consume more than 2400 milligrams per day, though, as it might lead to high blood pressure.

The basis of a healthy diet is excellent nutrition.You should follow some simple guidelines to create a well balanced, nutritional diet... such as

Trying to consume two and one half cups of vegetables and two cups of fruit each day. (this is sometimes referred to as the 5 a day ie 5 portions of fruit and vegetables a day)

You should eat at least three ounces of whole grain products each day this can be in various forms but most find a whole grain breakfast the easiest way to fulfill this requirement.

Some nutritionist recommend milk or Dairy products a day ... I have to say there is little real evidence to suggest this is necessasry and some scientist point out that milk created by cows was for cows and not human consumption.

I personally like milk but keep to a moderate level as even low fat milk contains animal fat which can make you fat  and also can lead to increased cholesterol levels.

 Your total fat intake should only be between ten and thirty percent of your calories. Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can do more damage your health.

Red Meats, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free.

Ideally less than ten percent of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid which are still found in most fast foods although some efforts have been made to remove these see trans fats information for more on this on my sister blog Dreambody Now.

By following these simple guidelines avoiding excess alcohol and eating plenty of fiber rich foods you should find you live a much healthier life ...

But are you worried about getting old to fast if so find out what you can do to slow down the process with Clive Cable's Are you getting old too fast quiz?

2007-Dec-28 - Mini Weight Loss Workouts For After The Holidays (part 1)

Mini workouts for weight loss are great if you over do things a bit during the holidays, or perhaps during a vacation or just a night out with family or friends.

Nothing cannot be put right with a little bit of extra effort... That's something I tell all my clients and I am sure you will agree even if you go completely off the rails with your eating and neglecting your body all it takes is a bit of grit and you'll make up all that lost ground.

But you can't do anything if you don't get of your butt!

My mom once told me if you want to get something done all you need to do is get of your butt and do it ... Jeez we even get to lazy these days to get of our butt to change the TV channel.

So I want you to listen carefully to my mini work outs which will have you shedding those pounds faster than you ever would imagine possible.

Work Out No1 : Walking ... Yes I know I bang on about walking but there really is no better low cost way of shedding pounds than a brisk walk plus as an added bonus it can be quite fun if you go with a buddy or a girl friend.

Work Out No2 : Climbing Stairs and Power Walk ... Now this one needs a bit of extra effort and I don't suggest you start climbing up the Empire State Building keep that for a few weeks down the track ...  
A good starting point is say 5 flights of stairs of one flight for 10 minutes up and down then 5 minutes very brisk walking (power walking) and then finish with 5-10 minutes more stairs, If you don't have access to stairs you could try jumping jacks instead.

Work Out No3 : Using A Jump Rope ... I know you stopped all that stuff when you were a kid. Well to avoid embarrasment  and total humiliation from your 6 year old daughter I suggest you don't do this one if you live in a home where everyone see's you in your garden or if you live in an apartment wait until those underneath have gone out for the day.
As I said your six your old will love this so you could make it a fun game for both of you.

Work Out No4 : The fourth mini-workout focuses on the upper body. It will take about ten minutes. The first minute should be spent doing step ups with a small bench or step. The next minute should pass while you are doing wall push ups.

Minute three should be spent shuffling across the room.
Place your feet at your shoulder's width apart. Bring the left foot to meet the right foot. Spread them apart and repeat the entire length of the room. Spend minute four doing pull-ups with your upper body.

Place a broom stick between two chairs and lie underneath it. Begin your pull-ups. The next minute will pass quickly as you run in place.  Complete some one arm push-ups during minute six.
High knee lifts should consume minute seven.

The final minutes of your workout should be spent doing some dumbbell curls.

Ok that should be enough to keep you going?

I'll be back with some more work outs soon ....

2007-Dec-4 - 15 great ways to reduce stress in your life

2007-Dec-4 - Aging and what you eat the facts and the fiction

When you begin aging you have continue to eat the right foods in order to remain healthy. If you do not have the right sort of diet, your body does not get the right nutritional balance it needs to stay healthy as you grow older.Your body uses food that helps it make energy, making it run properly. Too much food will not help your body and not enough of the right foods can lead to health problems.

How to decide which foods to eat:

Not all food is healthy for you. For example liver is packed with iron which is needed for your blood, but you should limit your intake. Fruits and vegetables are strongly recommended But be aware that again 5 portions as day is a good guide.Don't over do the fruit because most fruit will turn into sugars and that's detrimental to controlling your weight. Some foods can lead to an increase in cholesterol as you get older. You may be aware that excess cholesterol is the primary cause of heart attacks and strokes.

How will I know if am not eating right?

On visiting a doctor he will quickly be able to access if you are over or under weight and need to be on a diet of some kind. He will weigh you and decide if you need to shed a few pounds or in some cases gain a few pounds. He will offer diet advice and help you plan what you should and should not be eating. If you are over weight he will also recommend a reduction in your intake and suggest a exercise regimen.

To stay healthy eat a balanced diet recommended by your doctor or dietician. Don't be tempted to eat more than they have recommended and do your best to stick to their suggested exercise plan. If you are unsure of anything at all you should ask again for advice as to exactly what you should be doing.

You'll find support groups in every town. Ask your doctor or the local hospital to point you in the right direction. Once you find a group you'll find people who can offer you support and advice this will help keep you going in the right direction when things get hard.

Don't try and do too much to quickly you'll find you can always revise your plans in the future. Set targets you can expect to achieve with a bit of effort. Don't make it easy but don't aim to high either. It takes a lot of will power, grit and determination but you can do it if you really try.

Want to know if you are aging too fast? Find out what you can do about in by  taking the antiaging quiz

2007-Dec-4 - Resveratrol -more spring in your step at 40 , and extra energy at 50

Its possible you've heard of Resveratrol you might even heard that it can be found in red wine (sometimes refered to as the French Paradox) and some other plants.

Resveratrol is a highly effective naturally occuring antioxidant found in plants and is now being suggested as the cure to premature aging (aging too fast).One study a few earlier this century indicated that Resveratrol had the effect of extending the lives of laboratory mice by 30 percent. To put that in perspective the equivalent of 40 human years.

It's come to my attention that Resveratrol might be the most powerful and versatile antioxidant and anti aging supplement there is available. Of course CoQ10 may be more versatile and have more uses but that remains to be seen.

The very latest studies released from the Institute of Genetics, Molecular & Cellular Biology suggest that resveratrol assisted mice by giving them double the energy they normally had. It was if their muscle were stronger and their endurance was boosted, it appeared almost as if they were in training with their improved performance.

A French study carried out by Professor Johan Auwerx a certified clinical specialist in Endocrinology, Metabolism and Nutrition chief researcher and professor at the Medical Faculty of the University Louis Pasteur in Strasbourg stated " Resveratrol makes you perform like a trained athlete without any of the work." . Other studies in Finland also indicate that resveratrol will be just effective on humans as it is mice.

Additionally, resveratrol also protected the tested mice from gaining weight and developing the symptoms of diabetes and obesity.

Another benefit was a boosted sensitivity to insulin (which is usually influenced by the aging process) . By reversing the decline of the bodies effectiveness at controlling insulin as a direct result there is an increase in weight control a reduction in the risk of diabetes and significant impact on the damaging effects of aging.

Aside from red wine, good sources of Resveratrol are blueberries, cranberries, bilberries, and red grapes. You can take Resveratrol in supplement form as well, which you can find in some health food stores although they tend to offer lower strength products. I recommend a dose ranging from 120 mg to 150 mg daily which I found best from Rejuvanol by One Health.

2007-Nov-16 - Body Detox For Weight Loss or is it Just Not A Good Idea?

2007-Nov-16 - How to customise your body detox to your needs..

With so many different body detox programs out there, it can be hard to know which one will work best for you. The good news it that with that many options, you can choose a body detox program that is especially for you. By picking and choosing some of the finer points from different programs, you can customize your own detox system that works for your body.

There are many different systems and programs out there already. There are some which come with pre-made plans, pills and more for you. There are others that might come as a pre-packaged juice or drink of some kind. Others may involve you making your own drinks or liquid foods or water fasting and other caloric restriction diets.

Some examples of types of detox systems are:
•    water fasting
•    juice fasting
•    minimal eating
•    herbal detox
•    detox baths
•    colon cleansing
•    caloric restriction
•    and many others

You might want to read about these different programs to try to see which one you think will work best for your needs or you might customize your own program by taking parts from different detox programs.
Some detox programs last for 24 hours to 3 days, others may be as long as 10 days to two weeks.

Usually the longer ones are more “total body” and involve many different steps aside from just what you eat or drink. There are detox programs that may include body massage, skin brushing and other techniques such as breathing, journaling exercises and more.

Many of the most popular detox systems are liquid diet type symptoms such as juice or water fasts. Most involve you just drinking a certain type of juice or liquid diet for several days at a time. During this fasting period the only thing you are supposed to eat or drink is the juice. Some programs might also allow you to have water and nothing else.

You may have also heard of Stanley Burroughs and his famous “Lemonade Diet”. It was also known as the Master Cleanser and involves drinking only lemonade for a particular amount of time.
Other popular programs involve different types of colon cleansing. The “Hawaiian Colon Cleanse” is another popular one but there are many other types you can purchase to use at home that are inexpensive and easy to use. When you customize your own system, you can get only what you need and want and what you feel works best for you.

2007-Nov-16 - Battle those food cravings while you body detox

2007-Nov-16 - What is body detox and why you should consider it?

2007-Nov-16 - The Average Diet

The word diet has two connotations. One is roughly what you eat. The other one is more limited in scope: what one eats in order to lose weight.

Let’s work on the first definition. The word diet is rather neutral about what you eat. You can eat 12 Dunkin’ Donuts a day and that will still be your diet. On the other hand, you can switch to healthy eating.

The average North American diet consists of the following:
60–70% of calories derived from refined carbohydrates such as white flours and sugars
20–25% of calories derived from saturated fats and trans fatty acids
10–15% of calories derived from protein

Research clearly shows that eating in this ratio leads to weight gain which can result in diseases such as heart disease and high cholesterol.

On the other hand, a healthy diet would look something like this:

Breakfast
2 slices of Whole Wheat bread; 1 ounce of Kashi cereal; 1 medium banana or orange;
1 cup of skim milk or yogurt

Lunch
1 cup of your favorite fruit juice; 1 cup of raw leafy vegetables; 1 cup of other vegetables, cooked
1 cup of brown rice; 2-3 ounces of lean meat or chicken

Dinner
1 cup vegetable juice; 1 cup brown rice; 1 medium apple; 2-3 ounces of your favorite fish

What’s the difference? A lot! The first one is unhealthy, while the other one is healthy. The healthy diet is what you would follow if you knew Harvard University’s Healthy Eating Pyramid.  For the uninitiated, the pyramid has been the shape of choice when it comes to presenting healthy and nutritious food recommendations (Mediterranean Food Pyramid, the USDA Food Guide, etc.).

Just some features of the Harvard diet are:

The Healthy Eating Pyramid breaks carbs and fats into good and bad, rather than lumping them together. The new pyramid suggests other major changes as well, which includes:
Sharply restricting red meat, potatoes and refined grains, such as white bread
Limiting dairy products to one or two servings a day
Replacing unhealthy saturated fat with healthier unsaturated vegetable oils
Consuming large amounts of whole grains, fruits and vegetables
Taking a daily multivitamin
Drinking limited amounts of alcohol 

Now let’s go to the other definition of diet, the one that connotes fad dieting for weight loss. There is a dizzying variety of fad diets to choose from nowadays.   So many that one website has only to devote itself exclusively to just reviewing all the diets which come and go (http://www.diet-reviews-zone.com/).
The Atkins diet looks like this:
40-45% less carbohydrates
Two to three times more protein
Majority of fats are derived from healthy fats (omega-3 and monounsaturated) 

Bottom line is no fad diets are healthy because they are not meant for healthy eating.  They are skewed towards helping the individual lose weight.

One common criticism of the Atkins diet is that it gets its followers stressed. Dr. Natasha Turner, M.D. at TrueStarHealth.com offers two supplements which may keep you going and burn fat. She recommends taking Tyrosine and green tea which are excellent in taking off the stress caused by carbohydrates deprivation and in burning fat.

It is strongly suggested, though, that you stick as much as possible to following healthy eating guidelines. One flaw of the Atkins diet is the Yo-yo weight loss syndrome: lose 30 pounds and get them right back if you quit. The process goes on and on.

If you follow the healthy eating regimen, instead, it might take longer to lose weight, but you not only lose weight in the future. You also become healthier!

2007-Jul-29 - 4 Basic Food Groups What A Bunch Of BS?

I recently read this very controversial post at the weight loss dude website and I think if you start to think about what James has said you will realize he actually makes a lot of sense although you might not agree with the way he puts it over his science is pretty spot on.

I have personally worked with James on other projects and he is not adverse to flying in the face of convention when it comes to speaking his mind. Some find him a little arrogant but he certainly justifies his opinions with scientific facts or at very least backs up his argument.

Lets examine the eveidence which James put forward in support of his theories were taught at school there are 4 basic food groups

1. Breads and cereals
2. Dairy
3. Meat, fish and poultry
4. Fruits and vegetables

James clearly explains why he believes (i am inclined to agree) there are only 2 these being animals and plants and if you read his article you will understand what he says is fact not opinion.

He points out we refer to one of the food groups - 3. as Meat Fish and Poultry which to many may seem to many in America to be the only things of this group we eat (although we know this not to be true I personally have eaten scorpion, crickets and even spiders so they certainly would not fall in to these groups) Other animals are very much a part of diet in many races through out the world and indeed what on earth does Meat mean anyway ... It seems it's either a catchall or a cop out clause depending on how you read it does this mean for example in Peru where they eat Guinea Pigs that this is meat ...

Do you tell your kids to lock up your Guinea Pigs ... quick smart?

Or would this not be convered under the definition as your average American would not regard this as meat but would have not have the same distiction for a pheasant or rabbit or even an alligator would they?

Why fruits and vegetables are singled out again is without question complicating a simple definition of as they are all 'plants' world wide we eat a lot of plants which are neither fruit of vegetables so why are these ignored in such an example ?

Most interestingly is the category of dairy and how this makes no sense what so ever as a food category and indeed how dairy can be classed as an essential food group is even more in question. Lets consider the evidence.

1. Human Baby's cannot consume any other animals milk other than it's mothers or baby formula which is after all a man made approximation of mothers milk. In fact dairy would probably kill them.

2. The milk created by another animal is produced for the feeding of it's offspring and NOT human's we should not forget that a cow,sheep,goat, buffalo  think I must provide these humans with a few quarts of milk for the breakfast does it?

3. Milk is a product of animals and should be grouped in the animal group not as an seperate category to the meat fish and poultry group which is wrongly classified anyway.

I am sure you can see where this is all coming from?

James then goes on to point out that the Chimpanze does not eat dairy nor are they overweight (not sure the correlation is that cut and dried as you could argue when did you last see a human swinging from tree-tree so maybe the exercise aspects are more than a little relevant but his arguements seem to have much grounding in logic and common sense.

There are many more things James so eloquently lays out for us to consider and I urge you to read this entire article as It brings in to question much of our currrent thinking on weight loss and diet. I also would point out it makes a lot sense to have only 2 food groups and It would seem to make a lot  more sense for a balanced diet to consist of part of each of these and not basically ignore those things we can't neatly pigeon hole in to convenient box.

I urge you to read this article fully and I welcome your comments and views on this issue. I have a number of other interesting discussions and free reports on food related topics and would love to get your opinions on them.Any way take a look at weightloss dude today it's a great article and will get you thinking.

2007-Jul-26 - Choosing A Gym A Guide For The Busy Professional Man Or Woman

Choosing a Gym when your busy working is never easy and for many people either the expense or time required prevents them commiting to a regular gym regimen.But I thought you might find this article useful and decide for yourself if it's for you.

When you are constantly hard at work and on the go with work commitments, it can be difficult to keep a regular exercise schedule going for any length of time. Relying on your self-discipline to get you up at 6:30 on Saturday morning for a run is probably not the greatest idea in the world, but fortunately you be pleased to know you longer have to bully yourself out of bed for exercise.

Gyms that cater to busy workers and can fit in to almost any schedule are opening up all over the country and more established gyms are offering even better deals for the 9-5 crowds. You should check out the facility itself  and speak to the staff and even try some of the equipment as well as the terms of the deal before signing anything. Here are some quick tips for finding the best gym for you and your requirements!

Check The Gym's Opening Hours

Many gyms now stay open 24-7 , including of course the popular chain 24-Hour Fitness, allowing you to work out at any time of day or night. You may not necessarily want to work out at 3AM but for some people it does fit into their schedules much better than a typical gym.

If your job typically keeps you at the office past seven in the evening, then heading straight to the gym will probably work for you if you are set on becoming a gym bunny.

 Most trainers recommend not exercising within three hours of going to bed to avoid difficulty in with sleeping and you should keep that in the back of your mind when you exercise in the evening. If you are interested in taking classes at the gym, talk to a staff member about the evening class selection.

Gyms that value their busy working patrons and are switched on to their needs will offer a extensive selection of cardio and yoga classes for the evening hours for it's members. Also find out about any annoying restrictions that might spoil your session – for example does the pool close at 10 P.M.?

 Will you need to carry identification with you to use equipment after a certain time? Knowing these things ahead of time will save you stress and hassle later on. Might also be worth giving a thought to safety here is the gym well staffed to prevent for example women on their own feeling unsafe or uncomfortable.

Investigate What The Gym Provides

The facilities and equipment available at the gym can be more important to some people than others, but at the very minimum a good well equipped gym should offer a weight-lifting room fully equipped with machines that in top condition, a wide open area for cardio exercise classes, separate locker rooms for men and women, and a swimming pool. You might find some won't offer a pool but might provide and jacuzzi or steam rooms or a sauna instead.

Other gyms may offer more specialized  exercise classes like Spinning (aerobics on exercise bikes and great fun but hard work) and Yogilates ( across between yoga and pilates) or amenities like saunas and massage services.

Decide before checking out a gym what’s important to you and write down exactly what you want  to find in your gym. Visit a few local gyms and determine how they measure up to your needs.If you have friends who use a gym in your area ask them what they think of the facilities.

You should check out each area thoroughly and feel comfortable with it most gyms will offer you a guided tour but afterwards ask to be able to wander around yourself so as not to feel pressurized. Subtly check out the gym-goers and ask yourself if they look like people with whom you would feel comfortable sharing machines and locker rooms with.

 Investigate the locker room for your use and assess its level of cleanliness and safety do you feel intimidated in any way by the type of people there.

You may want to ask a staff member about maintenance and cleanliness. Another important aspect that many people forget about is the parking lot. Did you have trouble finding a parking place when you came?  I once joined an amazing gym in my city but it didn't have a car park and the nearest one was 4 blocks away and cost more than the gym membership.

Ask a staff member or gym regular about parking and the number of people that use it. Find out the busy times and slow times, and then assess how it fits into your schedule.

Check The Contract In Detail Before Signing

This one seems like it should be pretty obvious but too many people sign all kinds of contracts without ever reading the fine print. This is especially important in a gym contract because if you have to cancel early for any reason, there can be sizable fees involved. The gym you join may not offer a transfer if you move home or even if you have to change your working hours, Check the restrictions carefully.

The contract will also tell you exactly what is included for your money for you can make the most of your contract it will also tell you what you might have to pay extra for this can mount up if you don't check things out carefully.It is important to know gym staff are like any other sales people and may get bonuses based on new members and additional options so be sure you know exactly what upgrades you have agreed to if any.

For example maybe you didn’t realize you would have access to the sauna but the contract states that you do. That’s a nice bonus right therebut equally you might have to pay extra to use the pool. 

You should be offered your own copy of the contract and if not, feel free to make one for your records or insist on a photocopy if the gym refuses then rip up the contract and look elsewhere as in this day and age no where should have a problem providing you with a contract of services so that you can refer to it if any dispute arises over your usage of the gym.

Understand The Fees And What They Mean

This is one other thing you should understand fully before signing the contract. Many gyms offer graduated programs that can be adapted to your needs.I touched on this earlier when talking about contracts.

If you know you aren’t interested in the swimming pool (even though that’s a fantastic way to shape up) then you may not have to pay for the use of it. If your potential gym doesn’t offer a program like that, ask if they would be willing to make a special deal with you it could save you a hundred dollars or more.

Explain that you really like the gym but don’t need the full package offered. Many gyms are willing to negotiate with you as long as you approach it with friendliness and respect. If they are not helpful with this ask to speak to the management most business would rather have some custom than none at all.

2007-Jul-26 - 10 Great Work Out Tracks For Your Mp3 Player

When it comes to working out one of the biggest enemies is the sheer boredom of it all which is why I always use my trusty IPOD for such and occasion . I have therefore put together a 10 great work out tracks for your Mp3 you can use to get that body pumpin'

Sometimes the prospect of exercising just doesn’t thrill me the way it used to I happens to all of us so don't be disheartend if it happens to you. When you’ve lost that enthusiasm for fitness, it can really discourage you from your regular workout It is always more tempting to do other things.

But I found when I got like this  one of the best ways to get your groove back and start enjoying exercise again is to find some energizing music that gets your heart pumping and your feet tapping. Here are some suggestions to start your engines I apologise in advance but these were the most popular tracks I found from my customers your's might be different.

Don't forget you can get a massive range of MP3 downloads  and  you can even create your own high energy bustin mixes for your workouts and exercise sessions.

Britney Spears, In the Zone

 The whole album is full of terrific dance beats with some serious base that get inside syour head and starts your feet moving. Sure, the lyrics may be simplistic lets face it Britney was never a great one for creating spellbounding meaningful lyrics but you’re really just here for the music to work out by, right?

Chumbawamba, Tubthumper 

Yes, it has that song on it and no, it doesn’t make much sense, but the irresistible beats will sneak into your blood and keep you moving long after the workout has ended.

The Beach Boys, Summer Days (And Summer Nights!)

The quintessential California soundtrack is the perfect speed for interval training – fast songs followed by a slow one match your movements and keep you engaged. Lets face it any one the worng side of 30 can't resist the Beach Boys you can almost touch that Santa Monica sand.

Switchfoot, Meant to Live

Hard hitting baselines and steady drums keep this album moving through a variety of songs that keep your feet on the move.

Madonna, Music

Full of techno flourishes and pounding beats, you can’t help but get up and dance when you hear it. Maybe she's getting on a bit now but when I watched her on the Princess Diana Concert on TV she hadn't lost any of the Maddona we all love . Yeh maybe it’s not the album of the century but the energy is palpable and begs you to move.

Coldplay, A Rush of Blood to the Head

If you have never listened to this stunning Band and their music make time now the music will move you but more than that, the lyrics will make you think. This is a good soundtrack for when you need to work things out while working out.

I will back with a whole bunch more of great work tracks to download on your MP3 player or you could of course just go and buy the CD's and work out at home.

2007-Jul-26 - Aerobic Exercise For The Over 40's,50's and Mobility Impaired While Sitting On Your Butt

If the thought of bouncing around a gym or workout center in a leotard makes you feel quite unwell, take heart. Experts in aerobic exercise for the over 40's say that you can reap the benefits of an aerobic workout without even getting up off your butt. This can be especially helpful if your in your 40's your 50's or even beyond or maybe less mobile through disabilty or injury.

Chair aerobics are designed to give those with restricted mobility problems a good cardio workout without putting strain on the more vulnerable joints and bones. A chair aerobics session may include kicks, punches and stretches, and often includes the use of workout bands and weights to increase strength and resistance training as the workouts get more intense.

My disabled wife has recently been going through a period of rehabilitation which these sort of exercises have worked wonders for her. She doesn't need to lose weight but several of the people there have dropped quite a few pounds. She is wheelchair bound so if you are mobile there are NO EXCUSES!

Sitting down to exercise may sound daft – but the workouts are real and so are the benefits for your cardiovascular system – and the rest of your body.

There are chair workouts designed for just about everyone – including discrete workouts for those working in offices who don’t want to attract a lot of attention whilst at work. In fact if you want to get a copy of my free book healthy computing you can get it when you sign up just 3 friends to my 82 Tips to Weigh Loss Book . 

Generally, a chair aerobics workout commences with ten minutes of stretching and warming up, then moves into an aerobics phase that could include punching the air and doing scissor kicks in your chair before moving into a series of weight lifting and finally you move into the cool down phase.

Mary Ann Wilson, the host of the televison fitness show “Sit and Be Fit” can be seen on PBS stations across the country, says, “Our purpose is to keep people functionally fit as long as possible.” To help do this, she leads 30 and 60 minute aerobics workout programs aimed at those who may be mobility impaired.

She focuses her workouts on movements that support and strengthen muscles needed for everyday functional movements, including improving posture, stretches for flexibility and light weight lifting to build and maintain strength in tired muscles and joints.

Wilson has been producing her show popular since 1987, and she attributes its popularity to the fact that chair aerobics is easy, convenient and inexpensive. There’s no expensive equipment needed at all  – soup cans or filled cups work just fine as weights.

Couch potatoes don’t need to leave home, and seniors don’t have to worry about losing their balance and falling. It's a great solution!

For an easy workout, you can try some simple stretches and punches. Sitting in a comfortable, stable chair, pump your arms in the air overhead five times each, then five times together. Next, punch across your body, alternating arms to the count of twenty. Get your lower body into the action with some toe-tapping and heel lifts, then add in two to three minutes of seated ‘jogging’ – just lift your feet and cycle in your chair.

 Altogether, the workout takes about ten minutes. Do it two to three times a day and you’ll be hitting the recommended 30 minutes of activity without ever getting off your backside.

Chair aerobics appeals especially to those who have quite limited mobility, or who have been told that weight bearing and high impact aerobics are out of the question because of arthritis or other joint problems.

Motions as simple as neck rolls can be good for your heart, say one fitness instructor. For those who want a tougher workout, there’s an office chair workout that includes pushing and pulling yourself away from the desk and doing leg lifts while seated in your chair don't for get to get your copy.

What are the benefits? Better heart function, lower blood pressure, increased circulation and heightened alertness, say the experts.

Exercise doesn’t have to mean going out and jogging or working out at the gym. The whole idea is to get your body moving and your heart pumping – and chair aerobics does that as well as anything else.

 It’s the perfect solution if you can’t leave your desk because your to busy or if you work at home and can’t get to the gym. It’s also an excellent solution for older Americans who may not be as mobile as they once were, but who can still reap the benefits from regular exercise.

My top tips for seniors and their less mobile when looking at exercise and keeping fit as possible is ... 

Pay attention to posture, whether you’re sitting or standing. Proper posture helps prevent osteoporosis by keeping muscles and joints strong enough to support the bones.

Exercise with a group. It’s more fun, so you’re more likely to stick with it, and the social benefits are important for senior citizens who can easliy become isolated if friends and family don't visit frequently.

Make exercise a lifestyle change. Find an activity that you like and stick with it. It’s the best thing you can do to improve your health and your quality of life. Go on if your over 40 and not as mobile as you should be give this sort of exercise a try. 

2007-Jul-19 - Sports Stars Demand Action On Childhood Obesity

Childhood obesity is on the increase and this is a worrying trend which various countries are starting to recognise.

A group of Swedish sports-stars have called on the government to do more in tackling childhood obesity.

2007-Jul-17 - Obesity and Asthma - It's All In The Genes Latest Research Breakthrough

Scientists have now discovered a genetic link between obesity and asthma that could maybe go some way to explaining why a disproportionate number of people overweight suffer with asthma.

Doctors have long suspected a link between the two conditions but have been unsure whether being overweight leads to asthma or whether it was the other way round.

Dr's had previously believed that asthmatics were more likley to become obese because of the lack of ability to exercise effectively and it has also been said that obese people have a higher risk of becoming asthmatic because of the obesity leading to narrowing of the airways leading to breathing problems.

They have previously speculated that asthmatics are more likely to become obese because they tend to avoid exercise and lead a more sedentary lifestyle.

In the latest research, a team at the MRC-Asthma UK Centre at King's College London examined the cells in the lungs of asthmatics, and found that, in addition to producing proteins which cause asthma, the cells produced a protein that is known to increase appetite.

Dr David Cousins, who led the study, said that further research was needed to discover why not everyone with asthma became obese. He added that he hoped the findings could one day help to bring relief to the thousands of people of people who are diagnosed with asthma every year.

"Our study provides evidence for a possible mechanism linking obesity and asthma," he said.

"A lot more work needs to be done to find out what exactly is behind the link. We plan to look at possible genetic changes or variations of [the isolated gene] to see what role they play.

"This is very exciting because we hope that one day we will be able to block the proteins that cause asthma and an increase in appetite."

Asthma has reached epidemic proportions in Britain over the past few decades. One in 10 children, and one in 12 adults, suffer from the disorder, which costs the NHS about £889 million a year.

There were nearly 1,400 deaths from asthma in the UK in 2004, including 40 children aged 14 and under. On average, one person dies from the condition every six hours.

"An extremely exciting starting point" is how Jenny Versnel, the executive director of research and policy at Asthma UK, described the study's findings, which are being published today in the online edition of the journal Proceedings of the National Academy of Sciences.

"As people with asthma aren't always obese, we need to establish the exact link between obesity and asthma," she said. "But the research is important because it could lead to asthma patients being given better advice about their diets."

Asthma affects the small tubes that carry air in and out of the lungs.

When a person with the condition comes into contact with a trigger - such as house dust, animals, cigarette smoke or pollen - the muscles around the walls of these airways tighten, making them narrower.

The rise in the number of people diagnosed with asthma has coincided with an explosion in the number of people classified as obese.

Latest figures show that obesity among two to 10-year-olds rose from 9.9 per cent in 1995 to 13.4 per cent in 2004.

Three years ago 4.3 million British men were estimated to be obese, which is classified as having a Body Mass Index (BMI) of 30 or more. By 2010, it is expected that 6.6 million will be obese - an increase of more than 50 per cent.

Source Daily Telegraph 17th July 2007.

A DRUG-FREE, MEDICALLY-PROVEN, HOME TREATMENT PROGRAM DESIGNED BY AN EX-ASTHMATIC WHO CURED HER OWN ASTHMA

2007-Jul-16 - Is Going In The Zone A Diet Right For You When Trying To Lose Weight?

Is the Zone diet the right diet for you is a good question and one that is important to a lot of people judging by the number of people seaching for zone diet information, zone diet food and zone diet recipes.
 
The Zone Diet is one of the five most discussed diets currently being endorsed by Doctors and medical experts across the globe. The Zone Diet was  developed by Barry Sears, a former researcher at MIT, it is based on maintaining insulin levels by striking a balance between carbohydrates and proteins at each meal.
 
Sears suggests that the major cause of obesity is an imbalance of insulin in the body if you like a similar inbalance to that experienced by a diabetic. He states he believes that the diet currently recommended by most medical institutions is to high in carbohydrates and low in fats - a combination which he contends contributes to the production of too much insulin, and results in obesity.

It is an interesting theory and one which seems to make some sort of sense as scientifically it is know that insulin increases encourage weight gain. You only have to look at diabetics who take insulin to see that is true
 
The Zone Diet is based on the concept of achieving a physiological state in which insulin and eicosanoids, two hormones, are maintained in zones that are carefully balanced. By controlling the balance of insulin and eicosanoids, you increase the loss of fat, and decrease the likelihood of heart disease and diabetes, decrease inflammation and increase blood flow, and increase your physical and mental stamina. 

Yes I know it's a bit heavy but sufffice to say it could be worthy of further investigation so I will carry on and hopefully keep most of you will be stay with me.

The Zone Diet
 
The diet program of The Zone is designed to balance your intake of protein and carbohydrate at 1 part protein to 4 parts carbohydrate.

It advises a moderate intake of carbohydrates, proteins and fat in order to control insulin. It prescribes a maximum amount of low-fat protein at one meal at 3-4 ounces, which is nearly exactly the recommendation of the USDA and the FDA. You could look at FDA website for their food pyramid at http://www.mypyramid.gov/

The majority of carbohydrates on the Zone diet come from vegetables and fruits, with limited amounts of bread, rice, potatoes and grains. Most fat intake should be from monounsaturated fats like olive oil, safflower oil and other 'heart healthy' oils.
 
While this sounds a good deal like the Atkins diet (restricting carbohydrates), the differences are very clear.Atkins recommends a diet high in protein without regard to fat, with the intent of provoking ketosis, a potentially unhealthy condition.

High carbohydrate diets recommend increasing carbohydrate levels and inducing the production of insulin which, maintains Sears, increases weight gain. Instead, the Zone Diet recommends achieving an optimal balance of nutrients with moderate amounts of proteins, carbohydrates and fat all playing a part.
 
The other component of the Zone diet worthy of note is the supplementation of diet with fish oil. Fish oil, particularly pharmaceutical grade fish oil, provides omega 3 fatty acids which are an important component in healthy cells. Study after study in the past five years has confirmed the importance of fish and omega 3 fatty acids in the diet.
 
A sample meal on The Zone's eating plan might include:

1 3 oz portion of broiled salmon
Spinach salad with apples and walnuts dressed with walnut oil and lemon juice
1/2 cup of brown rice
1 glass fruit or vegetable juice
 
The eating plan recommended by The Zone diet combines small portions of low fat proteins, fats and fiber-rich vegetables and fruits. It also suggests eating some protein with each meal or snack, and at least 3 meals and 2 snacks daily.
 
Who should use the Zone Diet?

As always, if you're under the care of a physician for any chronic medical condition, you should consult them before embarking on any diet plan that substantially changes your eating habits. There are significant differences between the Zone Diet and that recommended for diabetics and heart patients, for instance. Overall, the recommended portions of foods and the balance between them is consistent with a healthy diet, and is maintainable for a lifetime.

An Alternative to the Zone Diet is The Negative Calorie Diet Which has been growing in popularity for at least 7 years so why not check it out now at Negative Calorie Diet  

2007-Jul-16 - Weight Loss For Woman- By Women Who Know?

Weight loss for woman by women who know .. what on earth is all that about? Well a while a go on my other blog and in my newsletter Dreambody Now I asked some of my clients for their favorite weight loss tips so here they are my top weight loss for woman tips for women by women.

2007-Jul-16 - Which Diet Is Best For You?- The Skinny On Which it To Use For Your Weight Loss

Which diet is best for you is a thorny question I get asked by people almost every single day there are o many reasons people choose a certain diet but opinions vary so much.
 
Low carbs and high protein is the way to lose weight, or so you'll hear from one diet guru, and he of course has the obligatory  testimonials to back up the opinion. Low fat, lots of carbs and fresh fruits and veggies, says another - and he's got the back up from satisfied users, too. A third swears that you need to count the amount of sugar; another tells you the enemy is white flour - if you want to lose real weight and keep it off, who do you listen to?

Well folks there probably is no definative answer and the amount of weight you are wanting to lose and the time scale cannot be ignored in this either as both will effect which diet will be most suitable for an individual.
 
Take a look at the brief summaries below for a quick overview of the pros and cons of each of the popular types of diet plans.
 
Low Carb-Hi Protein Diets
 
Diets like the Atkins, the South Beach and the Zone Diet all recommend restricted carbohydrates and allow liberal amounts of protein, including protein derived from animal sources. Generally, they limit the overall amount of carbohydrates, or teach you to differentiate between "good" and "bad" carbohydrates. Bad carbohydrates, which are forbidden, include white flour, white bread, and white sugar.
 
Pros: The diets all encourage learning healthy eating as part of losing weight. Deriving most of your daily calories from high fiber sources of carbs like leafy green vegetables and grains is generally considered the best diet for nutrition by the established medical community. The popularity of the diets makes it easy to find low-carb foods.
 
Cons: The allowance of eating all the protein and fats you like flies in the face of conventional medical wisdom. A diet high in saturated fats could lead to heart disease, diabetes, gout and other chronic health conditions. Following the diets' cautions and advice to keep portions reasonable should mitigate that concern, though.
 
Weight Loss "Programs"

Jenny Craig, NutriSystem, Weight Watchers, SlimFast and a number of other weight loss programs rely heavily on pre-packaged 'diet' foods. They incorporate professional coaching, social structure and reinforcement.
 
Pros: The professional coaching and nutritional benefits are a big plus, as are the reinforcement and support aspect of the diets. Meals and supplements are prepackaged in the right proportions, and if you stick to the diets and exercise as directed you will lose weight.
 
Cons: The weekly fees and cost of meals can be expensive. In addition, if you rely completely on the packaged foods, you miss out on the re-education of your eating habits, which is important to maintaining any weight lost. I find also they all confuse the dieter by making it sound so complex with points for this and weighing this food item and that  much of this could be avoided which would  help make it easy for people to understand.
 
The Real Mayo Clinic Diet

This is not the diet that has circulated for the past thirty or more years and purported to have originated at the Mayo Clinic! The true Mayo Clinic's nutrition and diet center recommends a healthy eating weight loss plan based on limiting fats, proteins and carbohydrates, counting calories and deriving most of the daily nutrition from vegetables, grains and fruit.
 
Pros: There's no 'diet'. Instead, you're encouraged to take control of your eating. Portion control and sensible balance of nutrients are the cornerstones of a weight loss plan that takes weight off gradually, and helps you keep it off permanently.
 
Cons: It may be difficult to stay on the diet. Counting calories and portions can be difficult if you're eating out or on the run.
 
There are many diets that promise to take weight off quickly and painlessly, without exercise or changing your eating habits. The three major variations of diets above all will result in 1-2 pounds of loss per week, which most doctors believe is the optimum way to lose weight for long lasting results.

I created the lose 10 pounds in 2 weeks program to try and act as a guide to what types of food you should eat but without all the weighing of food and points counting why not check it out Lose 10 Pounds in 2 Weeks 

2007-Jul-16 - What's Your Strategic Weight Loss Sstem To Hep You Shed The Pounds?

What does your strategic weight loss system entail, are you thinking of counting carbs, maybe considering the la system for weight loss, the points counting weight loss system or just hoping to chance it will work out some how?
 
One of the first things that you'll do when you decide to lose weight is to set a goal weight or you might have it also called a target weight . For most, that goal will be their 'ideal weight', but for many, that 'ideal weight' may be quite the wrong weight  to be aiming for. There are several reasons why which I wil try and explain to you now.
 
Years of dieting or being overweight have the physiological effect of moving the body's concept of the 'ideal weight' from what is truly considered ideal by doctors and nutritionists.

The 'set point' is the weight at which your body naturally feels most comfortable. If you've been significantly overweight for a very long time, or if you've consistently 'yo-yoed', your body may respond to your initial weight loss by lowering its metabolism because it believes that you are starving to death.

This is a common problem with serial dieters and can make losing weight much harder than it needs to be for some people.This slowing leads to discouraging plateaus that often knock people off their diets entirely, and lead to regaining all or part of the lost weight.
 
Instead of aiming for an 'ideal weight' that calls for you to lose weight steadily for months or even years, many experts recommend aiming for shorter-term attainable goals. Since the bulk of diet research shows that most dieters lose weight steadily for about 12 weeks, then hit a plateau, that's the number that they suggest you aim for and when I put together the Dreambody Now  System I used this fact in my planning of an ideal weight loss system also.

The strategy that many have found works best for them is one of alternating periods of weight loss and maintenance, each lasting 8-12 weeks.
 
Choose a realistic amount of weight that you can lose in 8-12 weeks. Figuring that the most reasonable and healthiest weight loss rate is 1-2 pounds per week, 30 pounds in three months is not an unreasonable target if you need to lose that much. Diet until you reach that goal, or for 12 weeks, whichever comes first, and then switch to a maintenance diet.

The Dreambody System works in this way and encourages you to eat normal and tasty food throughout which doesn't make it feel like a diet more an adjustment or slight change in your life style which can be a permanent change if you want it to be?
 
Why switch to a maintenance diet at that point? In part, you're giving yourself a 'breather', a break from more restrictive eating if the diet works that way.

The other part, though, is that you're re-educating your body and letting it establish a new 'set point'. Once you've maintained your new weight for 8-12 weeks, set another weight loss goal, and move back into weight loss mode.

By giving your body a break from 'starvation phase', you'll have overcome its resistance to losing more weight, and be back to dieting for 'the first two weeks' - the weeks that most people lose weight more rapidly. You'll also be giving yourself a chance to 'practice' maintaining your new, healthier weight.

Researchers have found that more than half of the dieters who take off significant amounts of weight do not maintain that weight loss once they go 'off' their diet. By practicing weight maintenance in stages, you'll be proving to yourself that you CAN do it, and removing a powerful negative psychological block.
 
This will work with any long-term weight loss diet, no matter the focus. You'll find it much easier to do if you choose a diet that has concrete 'phases', like the South Beach or the Atkins, since the weight loss and maintenance phases are clearly laid out for you to follow.

I personally have found my clients found these types of diets quite hard to stick to as they tend to be quite restrictive and I favor a system where you train the body and your mind to eat more sensibly all the time.

Regardless of the diet you choose, though, by alternating between weight loss phases and maintenance phases, you'll teach yourself and your body how to maintain a healthy weight..To Check at The All New Dreambody System Click Here

To Check at The All New Dreambody System Click Here