Low Fat Holiday Recipes

Low Fat Holiday Recipes - Southern Vegetable Celebration:


*4 slices bacon
*3/4 cup onion, chopped
*1/2 cup green sweet pepper, finely chopped
*1/3 cup celery, chopped
*2 cloves garlic, minced
*1 15-oz. can black-eyed peas, drained
*1/2 cup beef broth
*1/2 tsp. dried thyme, crushed
*1/2 tsp. dried marjoram, crushed
*1/8 tsp. ground red pepper
*2 cups cooked rice
*6 cherry tomatoes, halved
*2 Tbsp. green onion, thinly sliced
*Fresh thyme (optional)
*1 bay leaf (optional)


1. In a skillet, cook bacon slices until crisp.
2. Drain drippings off bacon on paper towels. Reserve 2 tablespoons drippings in skillet. Crumble bacon and set aside.
3. Add onion, green pepper, celery, and garlic to reserved drippings. Cook until nearly tender.
4. Stir in black-eyed peas, beef broth, thyme, marjoram, and red pepper.
5. Stir in cooked rice; heat through.
6. Garnish with bacon, tomato, green onion and, if desired, the fresh thyme and the bay leaf.


Makes 6 servings. Per serving: 188 calories, 3 g total fat, 1 g saturated fat, 4 mg cholesterol, 233 mg sodium, 33 g carbohydrate, 8 g protein.

Holiday Low Fat Recipes

Holiday Low Fat Recipes - Champagne Punch:


1 6-oz. can frozen orange juice concentrate, thawed
1/3 cup frozen lemonade concentrate, thawed
1-2/3 cups sweet white wine, chilled
1 cup cold water
1 750-ml bottle champagne, chilled
1 ice ring, optional
lemon slices, optional
lime slices, optional
orange slices, optional


1. Combine orange juice and lemonade in punch bowl.
2. Add wine and water. Stir.
3. Add champagne, but do not stir.
4. Serve immediately.

Make-Ahead Tip: Chill wine and champagne for 1 day prior to making punch.
Makes 10 (6-ounce) servings. Per serving: 132 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 3 mg sodium, 15 g carbohydrate, 0 g fiber, 1 g protein

Optional: Float ice ring and fruit slices on top.

Low Fat Recipes

Low Fat Recipes - Sparkling Christmas Punch:

4 cups pear nectar
4 inches stick cinnamon
1 teaspoon vanilla extract
6 whole cardamom pods, broken
1 750-milliliter bottle dry champagne,
chilled ice cubes
1 pear, cored and sliced, optional
cranberries, optional


1. Pour the pear nectar into a medium saucepan.
2. Spice bag; place the stick cinnamon and cardamom on a double-thick, 6-inch-square piece of 100%-cotton cheesecloth. Bring up corners and tie with string.
3. Add spice bag to juice.
4. Bring to boiling. Reduce heat, cover and simmer for 5 minutes. Remove from heat.
5. Cool and refrigerate at least 4 hours or until thoroughly chilled.
6. Before serving, remove spice bag and discard.
7. Pour juice into a large pitcher or punch bowl.
8. Stir in vanilla extract and the champagne.
9. Add pears and cranberries, if desired. Add ice just before serving.


Makes 14 (4-ounce) servings. Per serving: 88 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 2 mg sodium, 13 g carbohydrate, 1 g fiber, 0 g protein, 0% vitamin A, 2% vitamin C, 0% calcium, 2% iron.

Low Fat Recipes

Low Fat Recipes - Holiday Cherry Shortcake:


*21 ozs cherry pie filling
*1 c powdered sugar
*8 ozs fat-free cream cheese -- softened
*8 ozs Cool Whip Free -- thawed
*1/4 c walnuts -- chopped
*13 ozs angel food cake -- cubed



1. In a large mixing bowl, combine powdered sugar, cream cheese, whipped topping and walnuts. Mix well.
2. Fold in cake cubes.
3. In a serving bowl, pour half of the cake mixture.
4. Pour half of the cherry filling on top of the cake mixture.
5. Repeat layers until all ingredients have been used.
6. Chill 3 hours before serving.


15 servings. 184 Calories, 1g Fat, 5g Protein, 40g Carbohydrate, 2mg Cholesterol, 111mg Sodium

Law Fat Recipes

Law Fat Recipes - CHOCOLATE WALNUT CAKE:

*18 1/4 ozs reduced fat yellow cake mix
*1 c fat-free plain yogurt
*3/4 c skim milk
*2 tbsps olive oil
*2 whole eggs
*3 ozs fat-free vanilla pudding mix
*1/4 c reduced fat chocolate chips
*1/4 c walnuts, toasted


Preheat oven to 350. Prepare a 12-cup tube pan or eight miniature tube pans with cooking spray and flour; set aside. In a mixing bowl, combine cake mix, yogurt, milk, oil, eggs, and pudding mix. Mix well. Fold in chocolate chips and walnuts. Pour into prepared pan. Bake for 55 minutes.


12 servings; 279 Calories; 7g Fat (22% calories from fat); 4g Protein; 49g Carbohydrate; 37mg Cholesterol; 405mg Sodium

Low fat recipes

Low fat recipes - Tortilla Soup:


*1/2 c onions - chopped
*4 ozs green chilies - chopped
*4 c chicken broth
*2 c long-grain white rice - cooked
*10 ozs tomatoes and green chilies - undrained
*5 ozs chicken breast strips - cooked and cubed
*1 tbsp lime juice
*low-fat tortilla chips


In a large saucepan, cook onions and chilies until tender.
Add broth, rice, tomatoes, and chicken cubes. Mix well. Bring to a boil. Reduce heat. Cover and simmer for 20 minutes. Stir in lime juice. Top each serving with tortilla chips.


10 servings; 169 Cal; 1g Fat; 7g Pro; 32g Carb; 9mg Chol; 796mg Sod

A Glycemic Index comparison of some common foods

A Glycemic Index comparison of some common foods:

Choosing lower GI foods over higher ones can help you maintain your weight

and stabilize your energy levels.

Here are a few types of foods compared on the GI (with a value of 100 for glucose).

To incorporate more low-GI foods into your diet, focus on fruits and vegetables, whole grain breads and cereals, beans and other high-fiber foods. You needn’t eliminate higher GI foods—simply eat them with low-GI foods or with protein and fat to help lower the overall GI of the meal. Consuming high-GI foods like pasta or potatoes as a side dish rather than a main course will also blunt their effects on blood sugar levels. Foods that are high in fiber will also slow digestion and lessen the impact of high-GI foods.

Finally, don’t forget one of the most compelling reasons to eat lower on the GI—a diet that favors low-GI foods rather than high ones may also help protect your health. Studies have found that people who consume high-GI diets are more likely to have high triglycerides, high total cholesterol and low HDL (the "good") cholesterol. High-GI foods may also increase your risk of developing Type II diabetes or heart disease.

On the other hand, low-GI foods tend to be high in fiber, vitamins and minerals and less processed than high GI ones. Eating more of the former and less of the latter can only benefit your health and your waistline in the long run.

More at: www.fitnessattitudes.com/GlycemicIndex.html

Daily Training Guide

Daily Training Guide:


Day 1:

Upper Body Training
Chest/Shoulders/Triceps/Back/Biceps



Day 2:

Cardiovascular Workout


Day 3:

Lower Body and Abs Training
Quads/Hamstrings/Calves/Abdominals



Day 4:

Cardiovascular Workout



Day 5:

Upper Body Training
Chest/Shoulders/Triceps/Back/Biceps



Day 6:

Cardiovascular Workout



Day 7:

Rest

Atkins Diet Recipes

Atkins Diet Recipes- Asparagus With Salmon Sauce:


Ingredients and Directions:


Ingredients:

1 1/2 Cups Heavy Cream

1 pound fresh salmon

2 tablespoons salmon cream cheese

Asparagus


How to Prepare:

Cook Salmon until barely done. Put Cream in pan and heat, add cream cheese, cook until melted. Add flaked (or chunked fish) Heat through and sauce has thickened. Pour over cooked Asparagus.


More at: www.fitnessattitudes.com/atkins.html

Vitamin Sources In Food

Vitamin Sources In Food:

All B vitamins, especially B12 Food sources:
*lean meat
*organic legumes
*seeds
*whole grains.

Why? To heal enzyme systems often damaged by smoking, support liver function and boost energy.


Vitamin C Food sources:

Fruits and juices such as orange, kiwi, banana, pineapple and various berries. Vegetables such as broccoli, Brussels sprouts, turnip greens and potatoes.Why? Smoking may deplete your body of vitamin C, which functions as an antioxidant protecting against cell damage from toxins.


Vitamin E Food sources:

*Good-fat oils (like flax seed, safflower or canola)
*nuts
*seeds
*green leafy vegetables.

Why? Vitamin E is a powerful antioxidant that protects major organs from smoke damage. Use the natural form, d-alpha-tocopherol.


Herbs that may help include:

*Red clover (may heal respiratory conditions)
*Silymarin or milk thistle seed (for liver protection against toxins from smoking).
*Green tea (a natural energy booster, strong antioxidant and cancer preventative).


Start out slowly with exercise. Try getting outside (go somewhere beautiful and you’ll forget you’re exercising!) for a moderate walk three times a week for around 15 to 20 minutes, gradually increasing the time and intensity as you get stronger.


Also consider meditative and relaxing forms of yoga. Once you master these activities, your mind and body will be ready to take on more challenges like weight training, pilates, swimming, cycling or dance.


More at: www.fitnessattitudes.com/vitminchart.html

Health and Fitness Tips

Health and Fitness Tips - 5 exercises for a toned back:


1. One-arm rows:

Rows are one of the best exercises for your back. Doing them this way increases the intensity and makes your whole body work.

Starting position: Use a cable or band attached to a door (or wrapped around a pole) at hip level. Position yourself far enough away from band attachment to give you the appropriate resistance and hold onto handle(s) with one hand, arm straight out. Keeping your back straight and chest high, lower your body until you are positioned in a three-quarter squat. Do not let your knees travel over your toes.

The exercise: Keeping your torso tight and facing forward, slowly exhale and pull band handle back as far as you can. As you pull, concentrate on keeping your chest high while retracting your shoulder blade in toward your spine. Hold end position for a second, then slowly straighten your arms back out to starting position, inhaling. Repeat.

Tip: Do not let your torso rotate as you do this exercise; it should remain facing forward at all times, forcing your core to stabilize your body.

2. Pullovers:

Pullovers target your lats; doing them on a stability ball also challenges your core and glutes.

Starting position: Lie on a stability ball so your shoulders and head are supported. Holding one dumbbell, get in a bridge position by squeezing your glutes to keep your hips flat and parallel to the ceiling, and placing feet shoulder-width apart, knees directly over your ankles. This position should be maintained throughout the entire exercise. Hold the dumbbell perpendicular to your body straight above your chest with both hands, palms facing the ceiling.


The exercise: Inhaling and keeping your elbows slightly bent and locked, slowly lower dumbbell back and behind your head. Lower until you feel a stretch in your arms and lats, then pause and slowly pull dumbbell back over your head to chest level, exhaling. Repeat. Keep your torso tight and do not let your hips sink during the exercise.


Caution: All of the motion in this exercise should come only from your shoulders. Do not let your elbows move—doing so will turn this into a triceps exercise.


3. Rear delt rows:

This exercise targets both the upper back (trapezius and rhomboids) and your rear deltoids.

Starting position: Sit on a stability ball holding a dumbbell in each hand. With your knees at 90 degrees, bend over so your chest rests on your thighs and upper body is parallel to the floor. Let your arms hang down straight from your shoulders, palms facing behind you.


The exercise: Keeping your torso tight and neck straight (look at the floor), exhale as you slowly bend your elbows up until they form a right angle. As you lift the weights, squeeze your shoulder blades together and hold for a second at the top. Slowly lower dumbbells back down, without letting them touch the floor. Repeat.


Tip: Your elbows should remain in line with your shoulders during the entire exercise, pointing straight out instead of behind you.

4. Reverse back extensions:
This is one of my favorite low back and core exercises. You will definitely feel it.

Starting position: Holding on to a bench, lay face down so your lower body is hanging off, flexed at the hps, with your knees bent and almost touching the floor.

The exercise: Slowly draw your abdomen in, squeeze your glutes, and extend your legs until your body is entirely straight. Pause at this point, then slowly inhale and pull legs back in to starting position. Repeat.


Tip: Do not hyperextend your back. Your feet should not rise above the rest of your body.


5. Stability ball cobras:

Low back exercises are extremely important and should be a staple in any back workout. This one is very basic, but effective.


Starting position: Lie on a stability ball and position yourself so the ball is under your abdomen, and legs are straight behind you. Let your arms hang down from your shoulders.


The exercise: Tighten your abdomen, squeeze your glutes, and lift your torso up while pinching shoulder blades down and back. Keep your chin tucked. Your arms should rotate back as shoulders retract, palms turning outward away from your body, and thumbs up. Hold and slowly lower back to starting position. Repeat.


Tip: If you have a hard time balancing or staying on the ball during this exercise, start with the soles of your feet against a wall for extra support.



More at: www.fitnessattitudes.com/backisometrics.html

Nature's Miracle Energy Boosters

Nature's Miracle Energy Boosters:

There are a number of nature's miracle energy boosters that you can take advantage of. Most people don't consider the value of foods, exercising and common sense when it comes to our daily lives.

OXYGEN: Fills the body and beats fatigue. If you're feeling tired, just take a few deep breaths. Revitalize your mind by finding a quiet place and breathing deeply for ten minutes.

QUICK-FIX FOODS: These should not include candy. When you're feeling low, reach for fruit, pasta or whole-grain muffins. Don't snack on sugar filled sweets if you want to pep up. After the initial sugar high, you will just sink lower than ever.

EXCESS WEIGHT: We all know that being overweight is bad for a person's health and makes energy levels plummet. Your body has to work harder and longer just to move and breathe! Each pound you lose will add to your vitality.

ZINC: An ideal remedy for fatigue, say most researchers. You can find the marvelous mineral in lean meats, eggs, cheese, breakfast cereals and whole-grain breads. Or, buy it in tablet form at any health food store.

USE YOUR MUSCLES: Too much rest can be exhausting. If your muscles are not worked for 24 hours, they'll weaken - and you'll feel tired. But there's an easy remedy. Simply do any exercise for at least ten minutes a day. You'll have so much pep in your step, you'll want more.

WATER: Keeps your energy levels high. Your body needs at least two pints a day to function well. So drink up - and you'll feel ready to tackle anything.

BREAKFAST: The most important meal of the day. Jump start your body into action with a healthy meal of low-fat favorites,, such as low-fat yogurt, fruit, unsweetened fruit juice or whole-grain cereal. A tasty treat in the morning will fortify you and help prevent an energy slump by lunchtime.

FITNESS: Is as easy as a 20 minute exercise session three times a week. Walking, swimming, jogging or easy stretching charges your battery and releases hormones that make you happy and make your body look younger and firmer.

LAUGHTER: Really is the best medicine. Go ahead and giggle. It speeds up your metabolism and makes your body work at peak efficiency. When you're feeling fatigued, watch a sitcom, read the funnies or ask a friend if they have heard a good joke lately. You'll feel better before the punch line.

IRON: Fortifies your blood. It's a mineral you can't be low on if you want to be full of vim and vigor. Make sure your daily diet includes plenty of iron-rich foods by eating liver, eggs, apricots, whole-grain bread, dark leafy green vegetables and fortified breakfast cereals.

KEEP ACTIVE: Activity begets more activity. Laziness only makes you lazier. The more you do, the more you want to do. Make a daily list in the morning and check off the things you
accomplish as you finish them. Before you know it, you'll be adding a second page.


More at: http://www.fitnessattitudes.com/

Health and Fitness Tips

Health and Fitness Tips - Daily Training Guide:


Day 1
Upper Body Training
Chest/Shoulders/Triceps/Back/Biceps


Day 2
Cardiovascular Workout


Day 3
Lower Body and Abs Training
Quads/Hamstrings/Calves/Abdominals


Day 4
Cardiovascular Workout


Day 5
Upper Body Training
Chest/Shoulders/Triceps/Back/Biceps


Day 6
Cardiovascular Workout


Day 7
Rest


More at: www.fitnessattitudes.com/strenghttraining.html

Health and Fitness Tips

Health and Fitness Tips - 10 Ab secrets to build a six pack:



Training abs requires a lot of hard work and imagination. Of all the body parts, abs are probably the least fun to train, but they’re also the first thing to get noticed on the beach. Not only are strong and defined abs the cornerstone of an ideal physique, but having core body strength is also vital for top performance in all your physical activities.



Train your abs every other day after a weight workout. All you have to do is choose two or three different exercises and perform four to five sets of 10 to 12 reps for each one. Just remember, however, that no amount of any exercise will give you that coveted six pack if you have a layer of fat around your middle. You need to get your body fat down to about 10 percent or less before your abdominal muscles become visible. So be sure to consistently eat right and do a lot of cardio.


Power Wheel crunches: Unlike a traditional ab wheel, a Power Wheel is attached to your feet, and you move your legs instead of your arms. You can either bend your knees and tuck them into your chest, or do a "pike" with straight legs. Either way, be sure to exhale on each contraction.


Swiss ball weighted crunches: The opportunities are endless when it comes to a Swiss ball, but weighted crunches are one of my favorites. Choose a weight that allows you to perform three sets of eight to 10 repetitions. Position yourself on the ball just to the front of the top (to ensure a full range of motion) and slowly allow your spine to wrap back around the ball. Be sure to anchor your feet with a weight at least twice as heavy as the weight you use to perform the exercise.



Swiss ball reverse crunchesPosition your body so your scapula is centered on the top of the ball. Grab a stationary handle above your head and tuck your knees up and around toward your face. Use your eyes as a reference point. As in all abdominal exercises, it’s imperative that you exhale during the effort. Reps are not the only indicator of a good abdominal workout … you should feel each one in the muscle, without obsessing over how many you do.



Full contact twists: These are similar to Tornado ball chops, but they can be done in a gym without any special equipment. Get a 45-pound Olympic bar and place one end in a corner to hold it in place. With your feet shoulder-width apart, knees slightly bent, and arms fully extended, hold the opposite end of the bar and rotate it overhead in a semi-circular motion. Be sure to rotate at the waist and feel the movement throughout your entire core. Do one to three sets of 15 to 20 reps.



More at: www.fitnessattitudes.com/ab.html

Health and Fitness Tips

Health and Fitness Tips - The 8 simple rules of eating:


1.Make sure you consume some protein for breakfast. Your body is starving for amino acids. Fruit just won’t cut it.

2.Try to eat clean most of the time; don’t aim for perfection.

3.Eat five to six small meals per day, roughly every three hours.

4.Drink plenty of water—this will help you burn fat. If you don’t like water, drink a non-caloric or low-calorie flavored water or diet soda.

5.Eat fish at least once a week—the more the better. Fish protein and fish fat improves insulin sensitivity and helps fight heart disease.

6.Stay away from high-glycemic carbohydrates or processed carbohydrates (i.e., if it’s in a box, don’t eat it!).

7.If you don’t have time to fix a "real meal," consume a nutrition bar or shake rather than going through the fast-food drive thru.

8.Consume at least 1 gram of protein per pound of body weight daily—preferably the lower fat variety. (Fish is the exception; you need to eat fish fat!).

Health and Fitness Tips

Health and Fitness Tips - 20-Minute Cardio:



*Warm up the first 2 minutes at Intensity Level 5
*Minutes 2-3 move from Intensity Level 5 to 6
*Minutes 4-5, 6-10 and 11-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.
*Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.
*Minute 20 cool down to Intensity Level 5 for one minute.


Alternate weight-training and cardio workouts for six consecutive days and rest on the seventh day.


More at: www.fitnessattitudes.com/cardio.html

Health and FitnessTips

Health and Fitness Tips - Cardio Exercise:


Cardio workouts are indispensable to an effective training program and general good health. By definition, cardio workouts can be any exercise—jogging, running, biking, swimming, elliptical machine, stairs, even jumping rope—that raises and maintains your heart rate over a predetermined amount of time. By doing so, you strengthen your heart and lungs and lower your resting heart rate, which means that over time the same effort that produced a 10-minute mile will produce a 9-minute mile. Cardio workouts burn fat. And cardio fitness is what gives you endurance and the ability to persist in sports and in life.


The Benefits of Cardio:

*Increases metabolic rate

*Increases growth hormone secretion

*Reduces stress levels

*Increases blood flow to the brain increasing alertness

*Improve cholesterol levels

*Improves digestion

*Boosts immune-system function



More at : www.fitnessattitudes.com/cardio.html

Health and Fitness Tips

Health and Fitness Tips - Goal-Based Workouts:


Women work out for different reasons—some want more energy in their daily lives, others want more comfort in their favorite jeans. Just as our motivations differ, so should our workouts. See which of the following profiles fits your personality, and then try the goal-based workout that follows. By choosing an exercise routine geared toward your specific aims, you can maximize the benefit of your workout in and out of the gym.


Stressed and sedentary Your office job has you sitting face-to-screen eight or more hours a day. You occasionally lift a jug of filtered water onto its stand in the break room, but even that task is becoming more challenging each month. Your sedentary lifestyle is sapping your strength, decreasing your energy and making you feel increasingly disconnected from your body.


Your goal: To improve muscle tone and overall health while reconnecting to your body and decreasing stress. Your workout: A pilates-based mat routine uses your own weight for resistance, forcing you to focus on your muscles.That focus translates into a reconnection with your body and stress reduction.



Pilates is based on a series of exercises for each body part that help build stabilizer muscles. Movements incorporate stretching and the yoga philosophy of breathing, helping lengthen muscles, increase flexibility and "open up" your chest—a great way to combat the hunched-over posture created by long days at a desk. This workout uses one exercise from each series to really work your core muscles. Do the entire circuit twice for the most impact.


Pelvic stabilization: Lie on your back, knees bent, feet flat, lower back pressed against the floor (no arch). Tighten your stomach as if someone were going to punch you. Tuck your chin to your chest, supporting your neck with your hands. Roll up until your shoulder blades are off the floor. Hold for three to five seconds. Roll back down. Do 10 to 15 times.



Ribcage stabilization: Lie on your back, lower back flat, legs out straight in front of you. Raise your right knee toward your chest, keeping chest open as if to pinch your shoulder blades together. Clasp hands behind knee and pull chest up gently, keeping shoulder blades pinched. Hold for three to five seconds. Return to starting position and switch legs. Do 10 to 15 times.



Spine exercise: Sit on the floor with your knees pulled in toward your chest and heels on the floor as close to your butt as possible. Tuck your chin to your chest and wrap your arms around your legs. Maintaining this "ball" position, roll gently backward by collapsing into your hips, keeping spine rounded. Roll until your shoulder blades and head touch floor. Roll back up, balancing on your sit-bones without resting feet on floor. (If you can’t roll up, just rock.) Repeat. Do 10 to 15 times.



Back extensions (cat-camel): Start on your hands and knees with your weight squarely over your wrists and knees. Round your back, tucking your chin to your chest and your hips under. Scoop your belly and press up like a camel. Hold for five seconds. Exhale and reverse, arching your back and sinking into your shoulders like a cat. Hold for five seconds. Do 10 times.



Isometric push-ups: Start in a plank position. (Lie on your belly, resting on your elbows with your hands together in prayer position on the ground.) Prop up on your toes, raising your knees and hips off the ground, squeezing your ribcage, glutes and abs. Keep your shoulder blades back and pinched together. Hold. Lower. Do three times, building up to a 20- to 30-second hold each time.



Abdominal/hip flexors: Lie on your back with your knees bent, feet flat on floor, abs tight. Raise hips, keeping glutes tight and body aligned at an angle. Straighten your right leg, maintaining the upward angle. Hold for two to three seconds. Tap foot back down. Switch. Do 10 times on each side.



Hip stabilization: Lie on your back, lower back flat, legs straight, hands at your sides. Raise one leg straight up about four inches, keeping the knee tight and the foot flexed, toes neutral. Rotate leg in 10 small circles clockwise and 10 small circles counterclockwise, tightening gluts and moving from the hip. Lower leg and switch.


More at: www.fitnessattitudes.com

Health and Fitness Tips

Health and Fitness Tips - Healthy Recipes - Star-Spangled Grilled Pizza:

This Italian favorite is easy to prepare, and is good for you. With artichoke earts to balance the loads of chicken, this meal is an exciting departure from your average barbecue fare.

Serves 4

2 pizza crusts, Boboli, personal size, about 8 to 10 inches
12 ounces (2 cups) grilled chicken breast; diced
6 ounces nonfat shredded mozzarella cheese
1/2 cup marinated artichoke hearts; drained, chopped
1/2 cup prepared marinara or pizza sauce
1/2 teaspoon dried oregano
1 pinch salt
1 pinch black pepper


Preheat grill to medium heat. Top each shell with 1/4 cup sauce. Divide the remaining ingredients equally between the two pizzas, finishing with the cheese. Place the pizzas on the upper rack, or away from direct flame on a double piece of greased aluminum foil. Cover grill and cook for about eight to 10 minutes until cheese is melted and hot. Check the bottom of crust half way through cooking to be sure it is not overcooking. (Aluminum foil under the pizza will help slow the crust browning if needed.)


Nutritional value per serving
Calories: 178
Fat: 6 grams
Protein: 36 grams
Carbs: 17 grams

Enjoy!

More at www.fitnessattitudes.com

Health and Fitness Tips - Halloween Recipes

Health and Fitness Tips - Halloween Recipes - Royal Icing:


This is the traditional recipe that glues gingerbread houses together or makes a hard candy-like surface on cookies or cakes.


Makes enough to ice 5-6 dozen sugar cookies.

16 oz powdered sugar (icing sugar)
3 egg whites
1/2 tsp cream of tartar

Beat until peaks firmly hold their shape, and the more you beat it, the firmer it gets. This hardens when exposed to air, but dissolves in water, so keep a moist towel over the bowl while working with it. Use a tight-fitting plastic container to store in the refrigerator for a couple weeks, but the egg whites begin to separate from the sugar any longer than that.

Health and Fitness Tips

Health and Fitness Tips - Low Fat Haloween Recipes:


Crispy Caramel Pumpkins:


6 c crispy rice cereal
14 ozs caramel candy
1 tsp pumpkin pie spice
1/4 c skim milk
1/4 c orange decorating icing
8 pcs gumdrops, green, small



1. Pour cereal in a mixing bowl and set aside.
2. Combine caramel, milk, and pumpkin pie spice in a saucepan over low heat. Stir until smooth.
3. Pour caramel mixture over cereal in bowl, tossing to coat all sides.
4. Chill for ten minutes, or until easy to handle.
5. Place a piece of wax paper on countertop.
6. With wet hands, form cereal mixture into three-inch balls. Place balls on wax paper.
7. Place gumdrop on top of each to form stem.
8. Pipe icing around side of balls to resemble a pumpkin and carefully smooth icing.

Makes 8 servings; Cal 351, Fat 6g, Pro 4g, Carb 62g, Chol 9mg, Sod 342mg.


More info at: www.fitnessattitudes.com

Health and Fitness Tips

Health and Fitness Tips: Atkins Diet Recipes:


Avocado, Cheese, And Flavoured Tuna

Ingredients and Directions:

Prep Time: 5 mins

Ingredients:

1 cucumber

1 small tin of flavoured tuna

1 avocado block cheese (your choice depends on your preference)


How to Prepare:

Slice the cucumber to reasonable thickness. Put a slice of cheese on the cucumber. Add some avocado then finally some flavoured tuna on top. Great snack.

More at www.fitnessattitudes.com/atkins.html

Health and Fitness Tips

Health and Fitness Tips: Water Works for Weight Loss:

Nothing quells the appetite like water, lots and lots of water. Start out with two quart bottles in the morning and carry one with you to work or wherever you go. If you like, divvy up the 64 ounces of water into eight (8-ounce) bottles or four pint (16-ounce) bottles to carry around with you all day. Freeze half of them the night before and they will last all day, even in a hot car. Keep some unfrozen so they will be ready to drink immediately.

Yes. You will have to make more frequent bathroom trips, but it is worth it. Drink your 64 ounces of water before dinner, if possible, so you're not up half the night going to the bathroom.

Water not only fills you up and lessens your appetite, it prevents those "hungry horrors" we all encounter when our blood sugar drops and we reach for cookies, candy, ice cream, fries or other high-calorie treats. Water also flushes out the system, rids the body of bloat and toxins and rosies up the complexion.

More at: www.fitnessattitudes.com

Health and Fitness Tips

Health and Fitness Tips: Daily Health Task Lists:

Just like brushing your teeth, healthy habits should be cultivated on a daily basis. The following is a guide to daily tasks:

1. Activity should be a daily occurrence. Walk, run or jump for a minimum total of 20 minutes a day.


2. Protect your skin. Sun block should be applied on face, neck, arms and hands even in the dead of winter. It protects against climatic toxins too. Moisturize skin daily.


3. Eat fruits, vegetables, grains, low-fat dairy products and small amounts of protein. Avoid sweets and other processed foods.


4. Meditate or spend a minimum of five minutes daily in quiet time.


5. Find your spiritual self. Discover what inspires you, raises your level of consciousness, motivates you, and satisfies your soul.


6. Exercise your brain. Read, study, solve problems, and learn new skills. As does the body, the brain atrophies with lack of use.

7. Hug somebody.

Health and Fitness Tips

Health and Fitness Tips:

On a typical weight-loss diet, you will lose about 65% fat and 35% lean mass.
When you go off the diet, which most people do because it's so unsatisfying, you gain the weight back. You don't reverse to your original body composition. You gain back 80% fat but and only 20% lean mass.

Anti-aging literally offsets the aging process. Muscle gain and fat loss.
That's exactly the opposite of aging (muscle loss and fat gain).


For health and fitness, you should define your goals as “body fat percentage”.
This gauge reflects your fitness, health, appearance, and perceived personality
(how determined, decisive, and active you are).
Body fat percentage is the key for body transformation through change in body composition.


More at http://www.flawlesscomplexion.com/weightloss.html

Health and Fitness Tips

Health and Fitness Tips:

Atkins Appetizers:

Blue Cheese Dip:

Yield: Serves 4 8g Carbs/serving

Ingredients:

• 4 oz. blue cheese, crumbled
• 4 oz. sour cream
• 4 oz. mayonnaise
• 1/8 tsp. garlic powder
• 1/8 tsp. onion powder

Instructions: Mix ingredients.
Refrigerate half-hour before serving.


More at www.fitnessattitudes.com/atkins.html

Health and Fitness Tips

Health and Fitness Tips:

."Man is made or unmade by himself; in the armory of thought he forges the weapons by which he destroys himself.

He also fashions the tools with which he builds for himself heavenly mansions of joy and strength and peace.

By the right choice and true application of thought, man ascends to the Divine Perfection; by the abuse and wrong application of thought, he descends below the level of the beast.

Between these two extremes are all the grades of character, and man is their maker and master." -- James Allen, "As a Man Thinketh"

Health and Fitness Tips

Health and Fitness Tips -Can you overdo it with omega-3 fats?


Let's consider whether it's possible to get too much omega-3 fat. We've all heard that we all need to eat more omega-3 fat in order to increase the ratio of omega-3 to omega-6 fat in our diet. But can you go too far?



Many people have come to think of omega-6 fats as "bad" fats when, in reality, both omega-3 and omega-6 fats are essential to good health--playing different but complementary roles in supporting the immune system, cellular functions, and growth. The two work best when there is a relative balance between them.



Many consider the ideal ratio of omega-6 to omega-3 to be 1:1. But the average American diet has a ratio of 20:1. (That's twenty times as much omega-6 as omega-3.) This huge imbalance causes problems--in this case, mostly in the form of excessive systemic inflammation.



But if the imbalance were in the other direction, 20 times as much omega-3 as omega-6, we'd be likely to see different problems, such as immune insufficiency or cognitive problems.
While it's theoretically possible to get too much omega-3 (or enough omega-3 to create a significant imbalance), it's not likely. You'd have to eat a diet composed almost entirely of fish, seaweed, and flax.



Consuming excessive amounts of fish oil supplements, and severely restricting your intake of grains and vegetable oils could also hypothetically create an imbalance. But, obviously, neither of these are dietary approaches that any nutritionist would recommmend.


If your omega-3 intake is more than twice your omega-6 intake, you might want to back off the fish oil and be sure your diet is otherwise balanced, including a variety of fruits, vegetables, protein foods and whole grains.

Health and Fitness Tips

Health and Fitness Tips - How Body Fat Storage Patterns Affect YouAnd Keep Your Abs From Showing:



Think of ab fat like the deep end of the swimming pool. No matter how much you protest, there is no way you can drain the deep end before the shallow end. However, don't let this discourage you.


Lower ab fat WILL come off, it will simply be the last place to come off. First place on - Last place off.


This helps to explain why abdominal exercises have little impact on body fat loss. It's a huge mistake to think that hundreds or thousands of reps of ab exercises will remove lower abdominal fat, except to the degree that it burns calories and contributes to the calorie deficit.


What removes the fat - all over your body - is a calorie deficit and that comes from decreasing food intake, increasing activity, or a combination of both.


You can’t out-train a lousy diet.


It's a monumental error to think that 1,000 reps of ab work a day will make your abs finally "pop" when your diet is a disaster and that's leading to fat storage.


It’s not that ab exercises aren’t important. But all the ab exercises in the world won't help as long as you still have body fat covering the muscles. You can't "spot reduce" with abdominal exercise and YOU CAN'T SEE YOUR ABS THROUGH A LAYER OF BODY FAT.


More at: http://www.fitnessattitudes.com/abm.html

Health and Fitness Tips

Health and Fitness Tips - Nutrition Secrets For Great Abs:



Many people say that "abdominals are made in the kitchen, not in the gym," and there's a lot of truth to that. You can do thousands of reps of ab work every week, but if your nutrition is not in order, you can forget about getting a great set of 6-pack abs.



Eat about 15-20% below your calorie maintenance level. If you use a more aggressive calorie deficit of 25-30%, then do not keep calories too low for too long; increase calories to maintenance or maintenance +10-15% 1-2 days per week.



Spread your calories into 5-6 smaller meals instead of 2-3 big ones. Be very conscious of portion size. If you eat too much of anything (even "healthy" food), you can say goodbye to your abs. Period.


Eat a source of complete, high quality lean protein with each meal.



Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, beans, brown rice and whole grains. Start with aprox. 50% of your calories from natural carbs and reduce carbs slightly (esp. late in the day) if you are not losing fat.



Avoid refined, simple carbs that contain white flour or white sugar.


Keep total fats low and saturated fats low. Aim for 20% of your total calories from fat (and no more than 30%). A little bit of "good fat" like flax oil, fish fat, nuts & seeds, etc is better than a no fat diet. Essential fatty acids actually assist the fat burning process.


Drink plenty of water if you are physically active.



1000+ reps of daily ab work is an amazing feat of endurance, but that’s not how you get visible, 6-pack abs! If you were to do 1,000 reps of ab exercises every day, you would have outstanding development in your abdominal muscles and you would definitely have great muscular endurance. Unfortunately, if your abs are covered up with a layer of fat, you will never see them even if you do 10,000 reps a day!


You condition and strengthen your abs with specific ab exercises...but the secret to seeing your abs is reducing your body fat.


More at: http://www.fitnessattitudes.com/abm.html

Health and Fitness Tips

Health and Fitness Tips - Ab Workout Routine:



Forget about thousands of reps of sit ups – it’s a waste of time.

Do the folowing routine only twice a week and change the exercises approximately every month so your body doesn't adapt. I prefer slightly higher rep range than other muscle groups, but as you can see, it is far from doing a thousand reps a day.


A1 Hanging leg raises 3 sets, 15-20 reps

Superset to:

A2 Hanging knee ups (bent-knee leg raises) 3 sets, 15-20 reps (no rest between supersetted exercises A1 & A2, 60 sec between supersets)

B1 Weighted swiss ball crunches (or weighted cable crunches)3 sets, 15-20 reps

Superset to:

B2 Incline Bench Reverse crunches3 sets, 15-20 reps(no rest between supersetted exercises B1 & B2, 60 sec between supersets)


More at: http://www.fitnessattitudes.com/ab.html

Health and Fitness Tips

Health and Fitness Tips - Targeting Your Lower Abdomen Area:


While regular crunches in your ab workouts aim to put definition in your midsection area, they particularly target the muscles in the upper abdomen. This can be quite frustrating for those who want to isolate the lower abdominal region, as the muscles in the area are quite stubborn; lots of basic crunch repetitions sometimes bring unsatisfactory results in the lower abdominals.



Ab workouts that focus the contractions on these problem areas are necessary to achieve more proportionately carved abdominals. The following ones are especially beneficial to women, since they have relatively shorter upper bodies and longer legs than most men, and they are the ones who struggle with that tummy pouch more often.


In order to isolate the lower abdominals, you will need to position your body in such a way that when it curls the midsection during ab workouts, the bulk of the tension is concentrated on this area. To do this, you should lie on the floor with your back flat against it, and then keep your knees bent and your feet together as you raise them at a height of six inches from the surface.



Then place your hands on the sides of your head, as if you were performing your regular crunch ab workouts. Begin by slowly bringing your knees towards your chest as you lift your buttocks off of the floor. Keep your feet close to your hips as you contract the midsection.



When you reach the point that you cannot comfortably curl your body, finish off them by slowly returning to your starting position. Make sure that you hinge your bends from an area just above your pelvis and not at your hips in order to avoid any possible injury. Repeat them until you have completed the number of sets required in your routine.


More at: http://www.fitnessattitudes.com/abm.html

Health and Fitness Tips

Health and Fitness Tips - How Food Choices Increase Belly Fat:



Food is not only important for our biological growth but also affects our emotional and social interactions. Unfortunately, the real meaning of food has got lost in the present rat-race which we term as 'life'.


This super-fast lifestyle is taking a huge toll on people's health and
most of them do not realize it until it is too late. A vibrant health is what everyone should have but how many of us actually possess it?


It's human nature to want to look attractive. People spend money on gyms, on fad dieting just so thatthey can possess an enviable figure. Besides looking ugly, fat on the abdomen is a sure sign of a host of diseases which just may attack you making this fat extremely injurious to health.



Nature designed the human body so that it would store fat as energy reserves but along with a leap in technology(cutting our work into half), came increased inactivity and poor dietary habits and this contributed to fat getting accumulated on the abdomen.



A diet high in sodium and fat and sugar adds to the abdominal fat. People now are so pressed for time that they take short-cuts for food and have now substituted good old home cooking with ready-to-eat food packages. Fast food is poor food, no matter what the companies do to advertise their products as healthy. Junk food contains high levels of fat, sugar and salt. It is popular because it is easy to buy, needs no preparation and is convenient to eat and it also increases your waistline.



People don't realize that no matter how much exercise they do, poor food intakes increases belly fat and they should guard against it.Whenever we are too emotionally charged, we tend to eat more and most of the time; we reach out for that packet of chips or that chocolate cake. In our stressed out mentality we don't realize the impact of these high-fat saturated foods and thus our food intakes increases belly fat.



Food high in proteins, carbohydrates, vitamins and minerals is essential for a balanced diet. These food groups give the right amount of nutrition needed by the body.




Many times people make the mistake of dieting very rigorously in the hope that they will slim down and they remain hungry for long periods.But, this makes the body go into the 'starvation' mode, it decreases the metabolism and fat cells break down less.


Thus, the right kind of food choices is very important for radiant health and an enviable figure.


More at: http://www.fitnessattitudes.com/rightfood.html

Health and Fitness Tips

Health and Fitness Tips - We Are What Our Habits Make Us:


"All our life, so far as it has definite form, is but a mass of habits - practical, emotional, and intellectual - systematically organized, for our weal or woe, and bearing us irresistibly toward our destiny whatever it may be."-Theron Dumont


Unfortunately, when it comes to habits, it’s much easier to form bad habits than it is a good habit. This is because bad habits are usually easy to do. They take little effort. On the other hand, a good habit requires effort and self-discipline. They are much more difficult to acquire.


Negative habits are time wasting, character eroding, and health destroying. Once developed, a bad habit is difficult to overcome. Once overcome, one must be constantly on guard against slipping back into it.


Unlike bad habits, a good habit is much easier to let go. Maintaining a good habit demands constant attention.It would be much easier to not have formed the bad habit in the first place, but unfortunately, they are often formed in youth, when one lacks the foresight to see ahead the consequences of their actions.Good habits, once developed, are what drive a person toward success and accomplishment.


"We are what we repeatedly do. Excellence then, is not an act but a habit." - Aristotle


One thing that can help keep you adhering to your good habits is to keep your eye on the "big picture." Keep in mind that each daily task accomplished is moving you toward your goals. It takes about thirty days to form a habit. Once a good habit has been developed, a person feels uncomfortable and ill at ease if he neglects it.


Instead of a burden, a new good habit becomes a comfort and a joy.Don’t be discouraged if you slip up, either by neglecting a good habit or falling back into a bad one. Just pick yourself up and get back on the right track. Admonish yourself to show more resolve but don’t torture yourself and fall into a hopeless depression.


"The greatest glory is in never falling, but rising when you fall."-Vince Lombardi


Don’t let people ridicule you for persisting in your good habits. They are just trying to pull you down to their level. You will soon leave them in the dust.


People who exercise regularly or try to eat healthy are often derided as being fanatics. Those that criticize are just feeling guilty because they lack the resolve to do what you are doing.


Sit down and think for a moment about what habits you may have. What are your good habits? What habits are hindering you?


People of character are the ones who have built good habits into their lives and have eliminated the bad ones. It is your life and your responsibility to govern yourself. You are the master of your ship.

Health and Fitness Tips

Health and Fitness Tips - Why your fat loss stopped:


If you hit a plateau, the person with the most flexibility in their approach is the person who's going to be most likely to get through that plateau.

The first thing though is to understand what a plateau really is. This is important, because if you were losing weight, but now you're not, there's only one thing that that could mean; you were in a calorie deficit but you're no longer in a calorie deficit. You may be wondering why that happens.


There are four primary reasons you hit a plateau:

First, your metabolism can slow down. If you've been cutting calories, especially if you cut them severely, your body adapts by decreasing the metabolic rate. That's sometimes known as the "starvation response."


The second reason is that after people lose a lot of weight, they tend to keep eating the same way they were eating when they were heavier. So they're feeding a smaller person the way they were when they were a bigger person, but when you're a smaller person, you don't need as many calories, even at rest (basal metabolic rate is lower)


A third reason is that when you move a smaller body, you're not burning as many calories anymore. If you strap on a weighted vestor a heavy backpack and go hike up a hill, you can tell, obviously, that you're burning more calories when you're lugging around the extra weight.


Fourth, and this one requires a little bit of honesty, is that most people either cheat on their diets or they forget to record part of their food intake. Even if they don't do it intentionally and they don't "cheat" per se, unconsciously, we're all terrible at estimating how much food we eat. Some studies have even showed underreporting calorie intake as muchas 50%. In other words, you say, "I'm only eating 1,200 calories a day, but i'm stuck at a plateau" but you're really eating 1,800 calories a day which doesn't give you much of a deficit.


All of these reasons for plateaus get amplified in the later stages of a diet, because biologically speaking, your body is doing everythingit possibly can to get you to go off your diet and to get weight to stabilize.After a long period of dieting and a large decrease in body mass, your body cranks up the appetite, stimulates cravings and your body tries to trick you into eating more.


The leaner you get and the more aggressively you cut calories, the more your body tends to defend its weight, and any remaining body fat. So it's really common to hit that plateau when you're leaner. Usually it's nowhere near as difficult for the overweight person to start losing weight as it is for the lean person to get ripped.


If you think about it, it's pretty unnatural from a biological perspective to walk around with really low single-digit body fat. It's not beneficial from a survival-of-the-species point of viewto have low body fat. So this metabolic adaptation becomes more pronounced the leaner you get.You're also at a higher risk of losing muscle, because extra muscle is not econmical when there's a calorie shortage. It's kind of like a gas guzzler.


The ultimate answer to why you plateau and why it's hard to break into those single digits is that you were in a calorie deficit, but for all of the reasons mentioned above, you're no longer in deficit.

The way to break the plateau then is to:

(1) Re-stimulate metabolism and re-set fat-burning and starvation hormones

(2) Re-establish the deficit, and

(3) Keep after it!

The question was, "How do I do that? More cardio, more weighttraining, manipulate my diet?" You could do all of the above. Eating less or exercising more can both increase a deficit. But one thing you might want to do first, is give yourself a little break. Take your calories up to maintenance level, maybe for a week.


The idea there is not to try to accelerate fat loss, because what you're actually doing is removing your calorie deficit for a short period of time. What you're trying to do is facilitate the fat losswhen you jump back into it. It gives your body a physiological break from the stress of dieting; it resets some of those starvation hormones and stimulates your metabolism so when you go back to the calorie deficit, your body responds again.


You also get mental break from the diet as well, which makes it easier to stick with the program when you go back to it. You could also use a calorie cycling approach, to help prevent yourself from hitting another plateau, and we already covered calorie and carbcycling in the last call.I also recommend, because so many people underestimate how much they eat, that you don't take any chances.

Stop guessing and really get serious about what you're taking in.You've probably been told many times by a lot of different "experts"that you don't have to count calories. But when you're in a plateau, I'd recommend tracking calories or keeping a food journal. Then what you need to do is reestablish that calorie deficitusing every tool at your disposal.


Use nutrition by pulling back your portion sizes. Or use cardio. And by increased cardio, I mean increasing energy expenditure. You could add days a week. You could increase your duration. But increasing energy expenditure is not necessarily doing longer workouts, just burning more calories. So you could also take the same amount of time that you're spending right now and increase yourintensity.


The whole idea is just burn more calories and stimulate metabolism, which gives you your deficit back again, or you can pull back your calorie intake and give yourself a deficit again from the food side. There's more than one way to do it and I don't think that you should lock yourself in to just diet or just exercise. Remember, there are TWO sides to the energy balance equation, not one.


More at: http://www.fitnessattitudes.com/plateau.html

Health and Fitness Tips

Health and Fitness Tips - How Stress Affects Belly Fat:



Stress, along with diabetes, has rightly beentermed a 'silent killer'. Stress causes deterioration in health and affects every part of the body. People, nowadays are more stressed out than their ancestors. The world has become so fast-paced that whoever does not keep up with the race gets left behind and no one would like that. In the process, health is the main casualty and one of the primary reasons for this, is stress.



Specifically speaking, stress and belly fat are co-related and by the following reasoning we can see how stress affects belly fat.



As one grows older, the metabolism of the body slows down and fat starts to accumulate around the stomach. Along with this natural ageing process, a sedentary lifestyle, bad eating habits and stress contribute to that belly fat. This fat, also called visceral fat is the most dangerous fat in the body. Since this fat is located behind the abdominal wall, it has the fastest access to the heart and other important organs of the body.


This abdominal fat is not content with simply resting on the stomach. It is very active, releasing substances into the organs which are very harmful to the body. Free fatty acids are released into the systems which impair the functioning of the body. Bellyfat is bad for everyone but, it can have dire consequences especially for men. The amount of abdominal fat one carries is asure indicator of heart disease risk.



Although behavioral response to stress is the main cause of weight gain, there are physiological reasons also. Under stress, the body lets go of a hormone called cortisol. In the body, the release of this hormone is a signal to increase appetite and store fat. This means that whenever we are stressed out, the hormone in our brain tells us that we are hungry while simultaneously instructing our fat cells to store as much fat as they can. Unfortunately, most of this fat is stored in the midsection.



In small amounts cortisol is essential for the body to control carbohydrate metabolism. But, too much of it spells doom for the body because it tends to cause a build-up of abdominal fat and thisis how stress affects belly fat.



This hormone is also known as the 'fight or flight' hormone because of its ability in increasing blood pressure and blood sugar to help us run away from or fight a stressful situation. When anyone faces an adverse situation, the immediate response is to overcome it and this is propelled by cortisol. These responses use a lot of energy, so, cortisol simultaneously tells other important physical functions to either slow down or shut down. These functions may be digestion, physical growth, reproduction, immunity and they combine to put fat on the stomach. Cortisol stimulates the production of fat contents in the stomach and this is how stress affects bellyfat.



People who experience daily stress like work deadlines, family demands, traffic, less sleep, very strict dieting are more prone to falling prey to an increased waist line. If workplaces opportunities are increasing, stresses are also increasing side by side. When people get so consumed with their work that they start ignoring their emotional needs, then the stress hormone kicks inand conspiring with other factors contributes to weight gain in the abdomen. In these various ways we see how stress affects belly fat.


When we are feeling low and stressed out, our appetite increases due to the kick-start of the stress hormone which causes us to invariably reach for food without realizing whether what we are eating is right for us or not. If this happens often enough, gradually fat deposits start building up on the stomach and this isalso how stress affects belly fat.



Stress can be controlled by meditation, yoga, good dietary habits, regular exercise and adopting a holistic approach to life. Having a calm and positive attitude in life is the biggest stress-buster and if this is adopted along with sensible eating and exercising there is no reason why the benefits of a fit stomach cannot be enjoyed.


More at: http://www.fitnessattitudes.com/stress.html

Health and Fitness Tips

Health and Fitness Tips - The raw food diet & weight loss:


The raw food diet weight loss program is based on the consumption of unprocessed and uncooked foods, preferably organic, whole plant-based foods.

Staples of the raw food diet include:

*fresh fruits and vegetables

*seeds

*nuts

*seaweed

*legumes

*grains

*dried fruits

*purified water

*fresh fruit juices


Foods are not cooked because it is believed that raw (living) foods have more essential enzymes that help the digestive process. Cooking, on the other hand, is believed to destroy these enzymes.


The only cooking allowed in raw food diets is done through a dehydrator, a special machine that blows hot air through food.


In the raw food diet, food is generally prepared from scratch through blending, chopping and juicing; a food processor is also often used to prepare meals.


Benefits of The Raw Food Diet:

*boosting energy levels

*improving the appearance of the skin

*reducing the risk of heart disease

*improving digestion

*lowering weight

Because it contains little to no saturated fat, little salt, and is high in fiber and potassium, the raw food diet has been associated with lowered cholesterol and lowering the risk of some cancers, as well as diabetes.


The Raw Food Diet Risks and Side Effects: A reaction to the detoxification process of the raw food diet can include headaches, nausea and mild depression.

These symptoms generally only last for a few days.

The raw food diet is generally not appropriate for the following people:

*pregnant women

*people with anemia

*people at risk of developing osteoporosis

*children

Always consult your doctor before starting any weight loss programs.

More at: http://www.fitnessattitudes.com/raw.html

Health and Fitness Tips

Health and Fitness Tips - How a Weight Loss Plateau occurs & how to reduce its effects:


A weight loss plateau often occurs because the difference between energy intake and energy expenditure gradually balances. The human body must restore energy balance to survive, imagine the consequences if a human kept losing weight because he/she couldn't find enough food. Our body has physiological mechanisms in place which help maintain energy balance relatively quickly.


The Process of a Weight Loss Plateau:


When someone begins a new diet and cuts calorie intake by about 500 per day it does develop what is needed to lose weight, a negative energy balance, less energy consumed than the body requires. It then needs to start using up energy stores to make up for this 500 calorie deficit. However very often the body has adapted to suit a regular lifestyle and the energy system is unconditioned for any change thus cells continue to use carbohydrates and protein to supply the majority of energy, stored fat is used but this often makes up a small percentage.



Metabolic Rate Decline:

As protein and carbohydrates are used from the cells it causes a reduction in the amount of lean mass forcing the metabolism to decrease, this means the individual now requires less energy to maintain the new weight. In other words, the body has gradually adapted to match the new energy intake.



We Burn Less Calories:

There is a second effect, as the body becomes progressively lighter less calories are burned during movements so the overall energy expenditure also reduces.
The reduction in lean mass and the lowered energy expenditure both help restore a balance of energy from any initial reduction in calorie intake and can even slow progress from the extra exercise sessions often undertaken when attempting to lose weight.



The bottom line is the initial 500 calories per day reduction no longer continues to be effective for losing further weight as the body no longer recognizes that there is a calorie deficit. There will always be an adaptation to match any lower calorie intake simply because the body needs to conserve energy for survival.



Limit the effects of the Weight Loss Plateau:

The facts above means it is vital that dieters begin by reducing calorie intake slowly, this limits the loss of lean weight and helps keep metabolism high during dieting. Also, any exercise done within the first 10 - 15 workouts needs to be light and for longer durations to enable the energy system to adapt to the change by "switching its gear" into fat burning mode.



If calories are cut too much too soon the body is forced to burn more and more protein especially when glycogen (carbohydrate) stores run low. This seriously lowers the metabolism and dieters hit a period where they just cannot lose any more weight "the weight loss plateau", then when they give up and go back to the old eating habits the body shoots back into a positive energy balance, which causes many dieters to gain back further weight.


More at: http://www.fitnessattitudes.com/plateau.html

Health and Fitness Tips

Life-Changing Words:


Our believing that we are only responsible for how we react to what happens to us, I believe, is fundamental to our peace of mind.


For example, if someone cuts me off in traffic, I have several ways to react.
I can hurry up and speed past them and cut him off. I can use bad language. I can even let it escalate it into road Rage. As one woman did and is now serving 13 years for murder.


Or I can accept that I am not responsible for their behavior and I can continue on my way in peace and harmony. No high blood pressure, no blame. I can arrive at my destination calm and in control or I can process what a stupid $%#% person that was. This now makes me free of tension, stress, and anger and lets me continue doing the best I can do and being the best I can be.


It means I can look in the mirror and say, "Today I have hurt no one. I have done no harm and I have done the very best I know how to do." What more can you ask of yourself?


If someone strikes me I can strike back or I can remind myself that I am a better person than that. For whatever reason a person does what he does, he is responsible for his act and he will pay the price for that act if it is wrong.


If a person's behavior is good, he is responsible for what he did and he will get the rewards due him/her.


The Golden Rule?

Yes.

Is it simple?

Yes.

Is it hard to do?

Yes.

Am I capable of doing this?

Yes.

If it is to be, it is up to me.

Health and Fitness Tips

Health and Fitness Tips - Useful Herbs and Phytonutrients for Immune Support:


· Carotenoids -boost the immune system


· Cat's claw (Una de gato or Uncaria tomentosa) This herb is believed to accelerate wound healing and to enhance cartilage restoration in joint disorders. A number of case studies also show promise for cat's claw in treating various immunodeficiency states, auto immunological diseases, allergic diseases, tremors, gastrointestinal inflammation and even viral and bacterial infections.



Coenzyme Q10 - Research shows that macrophage activity is increased with CoQlO supplements, and that CoQlO has antiviral, antibacterial and antitumor effects. CoQlO is especially important during viral infections since CoQlO levels in white blood cells fall rapidly as the cell's requirements for the nutrient increase in order to fight off invaders. It is also known to enhance natural killer cell activity and inhibit metastasis of tumors.



Colostrum - may be of benefit in immune and autoimmune diseases.



Fish oils - exert positive effects on arachidonic acid metabolism. Arachidonic acid is responsible for making the prostaglandins that cause inflammation and aggravate certain allergic symptoms.


Flavonoids - are potent antioxidants that prevent the formation of free radicals. They prevent inflammatory leukotrienes from causing joint pain and destruction. They also stimulate T-cell formation and lymphocyte transformation. Food sources include broccoli, grapes, carrots, onions, peppers, green tea, tangerines, elderberries, blueberries, bilberries, apples, all citrus fruits and Ginkgo biloba.


Glutathione - Free radical damage goes unchecked without adequate cell levels of glutathione. Food sources include the cruciferous vegetables, watermelon and avocado.


Green tea - Research shows that several cups of green tea each day have antiviral, anticancer and antibacterial effects.


Magnesium - Food sources are tofu, legumes, seeds and nuts, green leafy vegetables, and whole unrefined grains.



Selenium - is is important in detoxifying the body of environmental toxins.
Food sources include Brazil nuts, brewer's yeast, broccoli, brown rice, chicken, dairy products, dulse, garlic, kelp, liver, molasses, onions, salmon, seafood, torula yeast, tuna, vegetables, wheat germ and whole grains.


More at: http://www.fitnessattitudes.com/immenhancement.html

Health and Fitness Tips

Health and Fitness Tips - Metabolism Myths:



MYTH: THE BEST TIME TO WORK OUT IS IN THE MORNING

FACT: The best time to exercise is one that works best for you. When you’re motivated and alert, you’ll work harder and longer at your activity. Many people choose the morning to “get it out of the way”, while others truly feel energized and refreshed with a jump start to their day. Know yourself, and choose what works best for you. What counts is the intensity and duration of your workout.



MYTH: HAVE A SPORTS DRINK BEFORE YOUR WORKOUT TO BOOST ENERGY AND METABOLISM

FACT: Most of us don’t need the sugars (energy) and electrolytes to boost energy for a workout of an hour or less. One of the most well-documented effects on stimulating metabolic rate (and used by many athletes), is to consume water and a caffeinated product prior to a workout. Have a cup of coffee or tea–about 200 mg–prior to your exercise, to get a metabolic boost. Avoid high-potency caffeinated “turbo” drinks, or pills. Check with your doctor if you have a caffeine sensitivity, as 200 mg might be too high to meet your needs.



MYTH: EXERCISE IS THE ONLY THING THAT CAN ALTER METABOLISM

FACT: While it is true that exercise stimulates metabolic rate–while you are actively exercising (and an hour or two afterwards)–a HUGE factor altering metabolic rate is AGE. After each decade, starting around age 30, our metabolic rate (how many calories our bodies need to run normally) DROPS about 5%. This means that every 10 years, just to maintain our current weight–we’ve got to each about 100-150 fewer calories a day. This is important to consider when thinking about long term weight loss and maintenance.



MYTH: THE BEST BREAKFAST TO “JUMP START” OUR DAY IS A CARBOHYDRATE MEAL

FACT: Fiber rich carbohydrates (fruits/vegetables or whole grains) are a great part of any meal, and an easy early morning choice. A meal containing some protein and fat as well can be a better choice. The protein, to boost protein contentment and muscle energy before a workout; the fat, to help keep you satiated for a longer time (slows the rate of food exiting the stomach, which is why you feel fuller). A mix of 40-50% carbohydrates; 25-30% protein, and 25-30% fat is a reasonable goal.



MYTH: NOT EATING AFTER 7 PM HELPS YOU LOSE WEIGHT FASTER

FACT: Fewer calories help you lose weight faster! It’s fine to eat a after 7, but not a giant meal - maybe 200-300 calories no closer than 2 hours before bedtime. For those of you who like a small snack within 30 minutes of hitting the sack, limit the calories to about 100. It's uncomfortable to sleep with a full stomach - and sleep can be interrupted, and digestion of food in the horizontal position is not the best...think gravity!



MYTH: BOOST YOUR ENERGY WITH A SUGAR-TREAT IN THE LATE AFTERNOON

FACT: Many of us, even with a healthy lunch feel the need for a "pick me up" in the late afternoon. When that fatigue hits, many people reach for a sugary treat, for the "quick energy". While most of us can benefit from a modest snack between lunch and dinner - think of a mixed snack with all 3 macronutrients - carbohydrate, fat, and protein. A low-fat cheese stick with a 100 calorie pack of crackers is great, or a yogurt, or even a protein bar under 200 calories. Think 150-200 calories here, to support your overall calorie plan....that's enough calories to keep you satisfied until dinner. Plus, with a late afternoon snack, you'll be less likely to overeat at dinner, as you will avoided getting overhungry from a mini-fast since lunch.



MYTH: EATING 6 SMALL MEALS A DAY IS BETTER FOR WEIGHT LOSS THAN 3 MEALS A DAY

FACT: Know yourself. Many people do just fine with 3 meals a day, and meet their calorie needs without mid-meal snacking. Your blood sugar can regulate just fine this way (check with your doctor if you suspect hypoglycemia, or have other needs to eat more often). This can actually harm a weight reduction plan, if you're a "grazer", since eating more often goes along with eating more frequently. Again, for weight loss, it's the number of calories in and out that counts. Whether 3 or 6 meals a day - keep your calories balanced, with a balanced mix of carbohydrates, protein, and fats.

Health and Fitness Tips

Health and Fitness Tips - Unhealthy foods are more dangerous if you are obese:


Apart from contributing to weight gain, meals that are high in fat and carbohydrates have negative short-term effects on the body's chemistry. But new research shows that these harmful effects are far greater if you are overweight.


Here is a typical fast food menu: large hamburger, large fries, large coke and apple pie. (Total damage: 1800 calories (kcal).



Not surprisingly, the fast food meal causes an increase in oxidative stress and inflammatory markers in both groups. But three hours later, when levels had returned to normal the normal weight people, levels continued to climb in the obese group.



This kind of food isn't exactly healthy for anyone. But obese people already suffer from increased oxidative damage and inflammatory stress - which increases their risk of heart disease and diabetes. Plus the damage from eating a single fast food meal is greater and lasts longer if you are obese than if you are normal weight. (And you're not going to remain "normal weight" for long if you regularly consume 1800-calorie meals.)

More at: http://www.fitnessattitudes.com/rightfood.html

Health and Fitness Tips

Health and Fitness Tips - Fast Or Slow Rep Speed?



Lifting tempo is the technical term for how fast (or slow) you lift and lower the weights during a rep.

Rather, different lifting tempos help you achieve different results.
What’s important is making a conscious decision to lift at a certain speed.
Selecting a lifting tempo should be part of creating a training program.


To put it simply, high muscle tension during a lift is what makes for big muscles.
The faster your lifting tempo, the lower your tension.


However, a fast rep enables you to lift heavier weights.
If you’re looking to increase sheer power and strength, you go with a faster lifting tempo.
A slower lifting tempo, as explained above, is what increases muscle tension.


To increase muscle size, focus on a slower lifting tempo.
In general, you want to let the weight down more slowly than you raise it.


An exercise starts with you lifting the bar. This is called the “positive” phase of the rep.
It’s also called the “concentric contraction.”


On the other hand, lowering the weight (not surprisingly) is the “negative” phase and the “eccentric contraction.”


The positive phase is where your muscles are doing the work; the negative phase is where your muscles face resistance.

You want to come down slowly because the negative phase is the phase that promotes blood flow. Increased resistance equal increased blood flow.


Fast lifting tempo: These are the explosive-type reps. Use enough weight to really push yourself, but not so much that you can’t use proper form.


Slow lifting tempo: Ten seconds total. Four seconds up, four seconds down, and a two second pause at the top.

Health and Fitness Tips

Health and Fitness Tips - Xenical:



Xenical is used to help obese people (who fit certain weight and height requirements) lose weight and maintain weight loss.



Xenical works in the intestines, where it blocks some of the fat you eat from being absorbed. This undigested fat is then eliminated in your bowel movements. Use Xenical together with a calorie-reduced diet. The weight management effects of Xenical continue only as long as you are taking it.


Who should not take Xenical? You cannot take Xenical if you:

*have problems absorbing food

*have gallbladder problems

*are pregnant, or breast-feeding a child

People with certain kidney problems may not be able to take Xenical.


General Precautions with Xenical:

Your daily intake of fat should be evenly divided over 3 main meals. Xenical can decrease the absorption some fat-soluble vitamins and beta-carotene. Therefore when being treated with Xenical, take a multivitamin supplement that contains vitamins D, E, K, and beta-carotene.
Take your multivitamin once a day, at least 2 hours before or after taking Xenical, such as bedtime.


More at: http://www.fitnessattitudes.com/xenical.html

Health and Fitness Tips

Health and Fitness Tips - Chromium Picolinate:


Chromium Picolinate is a nutritional supplement that works to increase the efficiency of insulin to optimal levels. This popular nutritional supplement is a combination of the element chromium and picolinic acid.


FDA recommends a daily chromium intake of approximately 130 mcg, as small amounts of chromium are needed to aid the transport of blood glucose across cell membranes. Combining chromium with picolinic acid simply aids in efficient chromium absorption, and it is this combined form that is popular on the diet market today.


Some benefits of chromium picolinate include it's ability to keep the metabolism healthy. The most common usage for chromium picolinate is as a weight loss aid; claims that this supplement can melt fat, drastically reduce appetite, and increase metabolism.


Chromium picolinate weight loss is also achieved by the ability of chromium picolinate to reduce sweet cravings and hunger pangs. Improved carbohydrate and fat metabolism is a major function of chromium picolinate, which can help with proper weight management.


Another benefit is that chromium picolinate can also decrease high blood pressure and cholesterol, while chromium picolinate aids in promoting healthy growth hormone functions. Anyone who wants to increase their general health and fitness levels, while maintaining a healthy body weight, should include chromium picolinate in their diet.


The best and safest source of chromium is food. Whole grains, cereals, seafood, green beans, broccoli, prunes, nuts, peanut butter, and potatoes are rich in chromium. Sugary foods are low in this mineral and may even promote chromium loss; vitamin C may increase it's absorption.


More at: http://www.fitnessattitudes.com/chromium.html

Health and Fitness Tips

Health and Fitness Tips - The Basic Rules Of Achieving Good Health:


For a comfortable living, the importance of good health cannot be overstated. Inappropriate health makes us vulnerable to invasion by dangerous diseases and results in a shortened life span.



The great news is that good health is fairly easy to achieve. All it requires is determination, drive and willingness to make small changes in your life style. To make the process of transition as painless as possible, it is best to start off slowly and implement small changes in phases.



Exercise is the key in achieving good health. Exercise strengthens our cardio vascular system, strengthens muscle mass, and also helps to reduce stress and the affects that it has on the body. Many people find exercising a chore, but it doesn't have to be.


You need to find exercises that you enjoy doing rather than those that you dread. If you enjoy being out in the woods why not take up hiking, or even trail running. Or if you enjoy swimming get yourself a pass to the local pool.



Alternate methods of exercises are slowly becoming very popular. Amongst those that are really catching on is yoga. This is a very popular form of exercise that helps to strengthen your body, helps you lose weight, and is great as a stress reliever.



Another alternate exercise is Pilates that addresses the core strength of your abdominals. The moot point is that whatever your interest may be, you are sure to find an alternate form of exercise that would ensure good health.



Poor eating habits are a precursor to poor health. Healthy eating is very important in achieving and maintaining good health. Those who have poor eating habits should slowly change by taking steps such as adding a small salad to your dinner, or a piece of fruit for dessert rather than ice cream.



The aim is to slowly change the eating habits by making sure that the bulk of what you consume is nutritious and full of vitamins and minerals. Moderation in what ever you do is the key to success.



Staying away from over-processed foods is a great idea. Many people love the convenience of pre-packaged frozen foods that they can just pop in the microwave for a few minutes and have a "complete" meal.



You can continue to have convenient fast meals by taking a few easy steps. It is best to make a few nutritious meals on Sunday night and freezing portions of it. This provides you with the option of having fast meals during the week while consuming healthy nutritious stuff. Small changes such as this make a whale of a change in your life style and health.



Excessive smoking or drinking is certainly detrimental to your good health. It's okay to occasionally imbibe, a few drinks once in a while are fine, and small amounts of red wine are actually good for you, but there is no such exception for smoking. If you smoke, go talk to your doctor to discuss a smoking cessation program.



Smoking endangers your health and the health of those around you. The sooner you quit smoking, the faster your body can begin to repair the years of damage.



It is easy to achieve good health. All it takes is making some changes to your diet and lifestyle. Start by taking the stairs at work instead of getting in the elevator. Or switch that favorite lunchtime meal of hamburger and fries for a wrap and a salad.



Small, easy changes are the best way to start. By making these changes now you can enjoy good health well into your golden years.

Health and Fitness Tips

Health and Fitness Tips - How To Overcome Failure:



Everyone hates to fail but what most people don’t realize is that failing is part of success. Anyone who has ever succeeded has failed many times. So, how do you overcome failure?


1. Learn from your mistakes and failures.How did you learn to ride a bike? The short answer: you fell off 100 times. Every time you make a mistake or fail, learn as much as you can from it so that you are better prepared next time.


Write down the top five things that you learned from your last mistake or failure.


2. Don’t dwell on it.Now that you have learned something from your mistake, move on. Don’t dwell on your past. You can’t tell where you are going if you are looking backwards. Also, dwelling on your past failures will keep you in prison right where you are.


3. Don’t be afraid to try again.Don’t let the fear from your last failure stop you from reaching your greatness, goal, dream, or potential. Just like learning to ride that bike, you didn’t fall once or twice and then give up.


Take what you have learned and try it again now that you are better prepared.


4. Surround yourself with positive people.No matter what it is that you are trying to achieve, surround yourself with successful people that have done what you want to do. One of the best ways to overcome failure is to learn how other people just like you overcame failure. This will not only encourage you but give you the proof that it can be done.


Find a person or a group of people who are successful and get around them as soon as possible.



5. Realize that failure is part of the learning process. Failure and mistakes aren’t fun but they are what help us learn to be great at whatever it is we are trying to achieve.



Think back to a time where you succeeded. Then think how many times you failed or made mistakes to get to that success.


“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.” – Colin Powell

Health and Fitness Tips

Health and Fitness Tips :


So what about cutting fat then, and forgetting the calorie intake? The downside of the anti-fat
diet is that eating foods with little to no fat will leave you hungrier than eating foods based on calorie totals. Also, an extreme anti-fat diet will cause health problems down the road.



Fat helps fill you up and keep you feeling satiated for a longer period of time. But even worse, foods without fat tend to have many more "fillers" in the form of sugar and starch. Sugars and starches are processed by your body quickly, which means you're hungrier again sooner. And many people make the mistake of thinking as long as they're not eating fat, they can eat "non-fat" products anytime they'd like. In reality, they're loading up on too many calories, and too much processed sugars and chemical-laden junk.



That said, of course there are fats you should limit in your diet. These are considered to be "bad" fats, and are called saturated fat or trans fats. Too many of these types of fat can cause health problems in addition to weight problems.



Now let's look at the low carb issue. Eliminating carbs all together was all the rage years ago, but that's not a wise move, as time has shown. Most of your healthy fruits and vegetables have at least some carbohydrates in them. So a better plan is to limit or restrict your carb intake instead of trying to eliminate it all together.



In fact, you should strive to choose healthy good carbs instead of simple ones. You can still limit the total amount of carbohydrates you take in each day, but be sure to eat those which are good for you such as what you find in vegetables or organic cheese.



I bet you've heard about the program where you're able to eat as much food as they want as long as you limit carb intake. Some practioners eat 3000 calories or more each day, but as long as they're restricting the carbs, they can still lose weight.



Why this works is quite simple. Cutting out quick, simple sugars, starches, and carbs from your diet will regulate your body's insulin production. And it will force you to eat alternative foods, which fill you up better and keep you full longer.



Believe it or not, all of these common approaches to weight loss work together. And they all work best when you cut out simple starches and sugars from your diet. Cutting your carbs very low for just a few days will kill your cravings for sweets... but it may also kill your appetite. In the end you actually consume much less calories overall, because you're not hungry often and you're not getting hit with sugar cravings. So a low carb diet will turn into a low calorie diet over time.


The same applies to low fat diets. If done well, you will find yourself eating more fiber rich foods to help you feel full longer. And foods which are naturally higher in fiber are also naturally lower in carbs and calories.



It all boils down to eating well. Choose healthy fats and healthy carbs, plus eliminate simple starches and sugars, and you will lose weight.


More at: http://www.fitnessattitudes.com/carbs.html

Health and Fitness Tips

Health and Fitness Tips - Calories, Carbs and Fat:

Regardless of how much weight you might want to lose, you'll no doubt run into the same confusing issues everyone else does. Should you cut down your calories? Should you reduce or eliminate your carbohydrate intake? Or should you just cut out fat? I know I get so confused by all the different information available out there, I sometimes wonder if it would be easiest to just stop eating.



Well, obviously, not eating can and will kill you, if you keep the fast going long enough. Some forms of juice fasts and even water fasting can be beneficial, but chronic fasting will impact your health. Particularly if you do any of this for long periods of time.




The problem isn't really that there exist so many opinions, facts, and theories on weight loss, the problem is that many of these approaches work. Going on a juice fast will make you lose weight. But staying on a juice fast for too long could create further problems down the road.
Now to talk about lowering calorie intake.




The body burns a certain amount of calories in any given day, so taking in less than you're using will cause you to lose weight. The problem most people run in to with this approach is they become hungry all the time. Modern day foods don't keep most of us full and satiated for very long, but they contain quite a bit of calories.



So eating three simple meals of 400 calories each will give us a total of 1200 calories for the day. This is quite low for most men and women, but it will cause you to lose weight. Unfortunately, the three meals you choose to eat may not satisfy you, so you end up hungry or even famished more often than not.


You could try eating five meals totaling just 250 calories each and that will help quite a bit. You're not going so long between meal times, and you may not feel quite as deprived in the process. You have to be careful with your meal choices when going this route though because as I've said: Our modern meals are not overly low in calories. In fact, many quick snacks come close to having 250 calories all by themselves.


More at: http://www.fitnessattitudes.com/carbcounting.html

Health and Fitness Tips

Health and Fitness Tips - Why Some People Quit and Why Some People Never Give Up:



Some people who start a nutrition and exercise program give up very easily after hitting the first obstacle they encounter. If they feel the slightest bit of discouragement or frustration, they will abandon even their biggest goals and dreams.


On the other hand, some people simply NEVER give up. They have ferocious persistence and they never let go of their goals.


What's the difference between these two types of people?


Psychologists say there is an answer.
An extremely important guideline for achieving fitness success is the concept that, "There is no failure; only feedback. You don't "fail", you only get results."


This is a foundational principle from the field of Neuro Linguistic Programming (NLP) which uses a very powerful shift in mindset.


A lot of people will second-guess themselves and they'll bail out and quit, just because what they try at first doesn't work.



They consider it a permanent failure, but all they need is a little attitude change, a mindset change, or what we call a "reframe."


Instead of saying, "This is failure" they can say to themselves, "I produced a result" and "This is only temporary."


This change in perspective is going to change the way that they feel and how they mentally process and explain the experience. It turns into a learning opportunity and valuable feedback for a course correction instead of a failure, and that drives continued action and forward movement.


It's all about your results and your interpretation of those results.


People who see challenges and obstacles as temporary and as valuable learning experiences are the ones who never quit.


If you learn from your experiences, not repeating what didn't work in the past, and if you choose to never quit, your success is inevitable.

Health and Fitness Tips

Health and Fitness Tips - Setting Realistic Fitness Goals:



Setting up fitness goals is the first step toward reaching them. As the saying goes, "Fail to plan, plan to fail." Don't be like so many and fail just because you failed to do a little planning.


Benefits of Goal Setting:

For even more incentive to set goals, scope out these additional benefits. First of all, you can raise your self-confidence because you set out to do something and worked towards goal. And you'll increase you motivation, pride, and self satisfaction in a job well done.



You'll improve your life and have a new achievement to chalk up. "Veni Vidi Vici" -- you came, you saw, you conquered yet another difficult challenge, something that was holding you back.
Now check out the facts.


Effective goal setters reportedly boast more self-confidence, focus. and concentrate better and show less stress and anxiety.

And overall they are happier people and lead more productive lives.



Goal Setting Steps:


Simply stating unplanned goals is unwise. Effective goals start with education. In other words, the goal setter has researched the details involved in order to complete the goals, and then set up specific step-by-step action plans with timed tasks that correlate to success or failure with each step.


Begin your fitness education by checking out some of the latest health and fitness books from your local library. While you’re there, check out some of the latest health and fitness magazines.


When you’re finished with your research, start setting positive fitness goals and steps to reach them based on your results.


More at: http://www.fitnessattitudes.com/index.html

Health and Fitness Tips

Health and Fitness Tips - Swimming for Better Health:



Unlike football or baseball, which focus specifically on muscular development, swimming is an activity that concentrates on full-body health. While swimming will give you great muscle tone, it will also slim down the body and burn fat. When you move against the resistance of the water, you work most of your major muscle groups.


Whether you want to go for an all out competition to see who can swim the most laps, or just swim along slowly, savoring the feel of the water, time spent swimming is time spent being active and away from the television or computer.


Another nice thing about swimming is that it is specifically low-impact. The water supports your body and takes the stress off your joints, resulting in a workout that is unaffected by your knees or hips complaining.


If you've had an injury, an event that can throw everyone for quite a loop, swimming might be a good way to get everyone back in shape. When an accident happens, everyone's routine gets disrupted and we stop being as diligent about exercising.


Swimming is free of stress, and it is very easy to take away the competitive aspect and focus on refining your own skill.


Essentially, with swimming, you get more results with less effort than with other forms of exercise. Additionally, you put less wear and on your body with swimming than with other sports.