tag:blogger.com,1999:blog-9849604984792464812024-03-13T12:23:30.179-07:00The Healthy Life Maniacs weigth loss, healthy eating, fitness, and how to keep fit in everyday life.Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.comBlogger34125tag:blogger.com,1999:blog-984960498479246481.post-19893702549391641292013-07-10T10:14:00.001-07:002013-07-10T10:14:40.722-07:00Quick Stress Relief Video<iframe allowfullscreen="" frameborder="0" height="300" mozallowfullscreen="" src="http://player.vimeo.com/video/54406641?title=0&byline=0&portrait=0" webkitallowfullscreen="" width="600"></iframe>Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-34698528183135020282013-07-10T10:06:00.003-07:002013-07-10T10:06:36.056-07:00Weight Problems & Obesity in Children<h2 style="background-color: white; border-bottom-color: rgb(235, 215, 207); border-bottom-style: solid; border-bottom-width: 1px; clear: both; color: #ad5836; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 18px; font-weight: normal; line-height: 1.385em; margin: 7px 0px 5px; padding: 0px 26px 0px 0px;">
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The number of children who are obese or overweight is growing at an alarming rate. Extra pounds put kids at risk of serious health problems, including diabetes, heart disease, and asthma. Childhood obesity also takes an emotional toll. Overweight children are frequently teased and excluded from team activities, which can lead to low self-esteem, negative body image, and depression. However, with the right support, encouragement, and positive role modeling, you can help your child reach and maintain a healthy weight.</div>
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Helping Your Child Reach and Maintain a Healthy Weight</h2>
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Diagnosing weight problems and obesity in children</h2>
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Overweight and obese children are at a greater risk of developing serious health problems such as:</div>
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Kids who are unhappy with their weight may also be more likely to develop eating disorders and substance abuse problems. Diagnosing and treating weight problems and obesity in children as early as possible may reduce the risk of developing these and other serious medical conditions as they get older. Whatever your children’s weight, though, let them know that you love them and that all you want to do is help them be healthy and happy.</div>
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Is your child overweight?</h3>
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Children grow at different rates at different times, so it is not always easy to tell if a child is overweight. Body mass index (BMI) uses height and weight measurements to estimate how much body fat a child has, and can be used to screen for weight and obesity problems from the age of 2. However, while BMI is usually a good indicator, it is NOT a perfect measure of body fat and can be misleading in some situations. For example, BMI can be difficult to interpret during puberty when children are experiencing periods of rapid growth.</div>
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If your child registers a high BMI-for-age measurement, your health care provider may need to perform further assessments to determine if excess fat is a problem. These assessments may include skinfold thickness measurements, plus evaluations of diet, physical activity, family history, and other appropriate health screenings. The doctor may also decide to screen for some of the medical conditions that can be associated with obesity.</div>
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Calculating BMI</h3>
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See the Resources section below for a BMI calculator to determine the body mass index for children between the ages of 2 to 19.</div>
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A child’s “BMI-for-age” shows how his or her BMI compares with kids of the same age. A child between the 85th and 95th percentile on the growth chart is considered at risk of overweight. A child at the 95th percentile or above is considered overweight.</div>
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Causes of weight problems and obesity in children</h3>
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Understanding how children become obese or overweight in the first place is an important step toward breaking the cycle. Most cases of childhood obesity are caused by eating too much and exercising too little. Children need enough food to support healthy growth and development. But when they take in more calories than they burn throughout the day, the result is weight gain.<br />Many factors contribute to this growing imbalance between calories in and calories out:</div>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Busy families are cooking less and eating out more.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Easy access to cheap, high-calorie fast food and junk food.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Food portions are bigger than they used to be, both in restaurants and at home.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Kids spend less time actively playing outside, and more time watching TV, playing video games, and sitting at the computer.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Many schools are eliminating or cutting back their physical education programs.</li>
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Myths and Truths about Weight Problems and Obesity in Children</h3>
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<strong>MYTH:</strong> Childhood obesity is genetic, so there’s nothing you can do about it.<br /><strong>TRUTH:</strong> While a person’s genes do influence weight, they are only one small part of the equation. Although some children are more prone to gaining weight than others, that doesn’t mean they’re destined for weight problems. Most kids can maintain a healthy weight if they eat right and exercise.</div>
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<strong>MYTH:</strong> Children who are obese or overweight should be put on a diet.<br /><strong>TRUTH:</strong> Unless directed by your child’s doctor otherwise, the treatment for childhood obesity is not weight loss. The goal should be to slow or stop weight gain, allowing your child to grow into his or her ideal weight.</div>
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<strong>MYTH:</strong> It’s just baby fat. Children will outgrow the weight.<br /><strong>TRUTH:</strong> Childhood obesity doesn’t always lead to obesity in adulthood, but it does raise the risks dramatically. The majority of children who are overweight at any time during the preschool or elementary school are still overweight as they enter their teens. Most kids do not outgrow the problem.</div>
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<a href="" name="family"></a>Weight problems and obesity in children tip 1: Get the whole family involved</h2>
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Healthy habits start at home. The best way to fight or prevent childhood obesity and weight problems is to get the whole family on a healthier track. Making better food choices and becoming more active will benefit everyone, regardless of weight. And with the whole family involved, it will be much easier for your overweight child to make lasting changes.</div>
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Leading by example</h3>
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The most effective way to influence your child is by your own healthy example. If your children see you eating your vegetables, being active, and limiting your TV time, there’s a good chance that they will do the same. These habits will also have the happy side effect of helping you maintain a healthy weight.</div>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>What you eat:</strong> Tell your child about the <a href="http://www.helpguide.org/life/healthy_eating_diet.htm" style="color: #97350e; text-decoration: none;" target="_blank">healthy food</a> you are eating, while you are eating it. You might say, “I’m eating broccoli with garlic sauce. Want a bite?”</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>When you cook:</strong> <a href="http://www.helpguide.org/life/healthy_recipes.htm" style="color: #97350e; text-decoration: none;" target="_blank">Cook healthily</a> in front of your children. Better yet, give them an age-appropriate job. Tell them about what you are making and why it’s good for your body.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>How you move:</strong> <a href="http://www.helpguide.org/life/exercise.htm" style="color: #97350e; text-decoration: none;" target="_blank">Exercise</a> in some way, every day. Be authentic—do things you enjoy. Tell your kids what you’re doing, and invite them to join you.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Your free time:</strong> Avoid the television or too much computer time. Kids are much less likely to turn screens on if they are off and you are doing something they can get involved in.</li>
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Strategies for Real Life</h3>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Recognize that you have more control than you might think. </strong>You <strong>can </strong>turn off the TV and the video game. You <strong>can </strong>choose to get off the bus one stop earlier than usual and walk the rest of the way, especially when you are with your kids. You <strong>can </strong>give your family more vegetables for dinner.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Think about the immediate benefits. </strong>If reducing the risk of future heart disease seems abstract, focus on the good things that can happen right now. You won’t feel so full if you have a smaller portion or skip dessert. Going hiking with your teenager might lead to a wonderful talk that neither of you anticipated. A fruit salad tastes great and looks beautiful. Dancing or playing with your kids is lots of fun and can give you a great workout.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Make small, easy changes over time. </strong>Suggesting that family members take a run together every day will probably get you lots of eye-rolling and “no-thank-you’s.” It’s easier and more appealing to start out with some new approaches to nutrition and physical activity that the whole family is really willing to try. For example, take a walk after dinner a couple of nights a week instead of turning on the TV. And, instead of chocolate cake with frosting, enjoy sliced strawberries over angel food cake.</li>
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Source: <em>We Can! Families Finding the Balance, U.S. Dept. of Health & Human Services</em></div>
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<a href="" name="encourage"></a>Weight problems and obesity in children tip 2: Encourage healthy eating habits</h2>
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Begin eating right today, as a family. Remember the importance of role modeling: there should be emphasis on what <em>you</em> do so that your child can follow. It is crucial to get the whole family in on the idea of eating healthily at home and away.</div>
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Making healthier food choices</h3>
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Helping your child beat obesity begins with helping him or her forge a healthy relationship with food. You may need to make major changes to your eating lifestyle.</div>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Eat the rainbow.</strong> Serve and encourage consumption of a wide variety of fruits and vegetables. This should include red (beets, tomatoes), orange (carrots, squash), yellow (potatoes, bananas), green (lettuce, broccoli) and so on—just like eating a rainbow.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Make breakfast a priority. </strong>Children who eat breakfast are less likely to be overweight or obese than those who skip the first meal of the day. Focus on healthy choices like oatmeal, fresh fruit, whole grain cereal, and low-fat milk instead of sugary cereals or toaster pastries.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Cut back on fat.</strong> Your child does need some fat to maintain good health, but these fats should come from sources of <a href="http://www.helpguide.org/life/healthy_diet_fats.htm" style="color: #97350e; text-decoration: none;" target="_blank">polyunsaturated and monounsaturated fatty acids,</a> such as fish, nuts and vegetable oils. Cut way back on fast food, junk food, and sweets.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Schedule regular meal times.</strong> The majority of children like routine. If your kids know they will only get food at certain times, they will be more likely to eat what they get when they get it.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Limit dining out.</strong> If you must eat out, avoid fast food and make the <a href="http://www.helpguide.org/life/fast_food_nutrition.htm" style="color: #97350e; text-decoration: none;" target="_blank">healthy choices</a> you are trying to make at home. </li>
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<a href="" name="smart"></a>Weight problems and obesity in children tip 3: Be smart about snacks and sweets</h2>
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Your home is where your child most likely eats the majority of his or her meals and snacks, so it is vital that your kitchen is stocked with healthy choices and treats.</div>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Don’t ban sweets entirely.</strong> While many kids' sugar consumption exceeds healthy limits, having a no sweets rule is an invitation for cravings and overindulging when given the chance. Instead, limit the amount of cookies, candies, and baked goods your child eats and introduce fruit-based snacks and desserts instead.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Limit juice and soda.</strong> Soft drinks are loaded with sugar—“empty” calories that don’t do anything healthy for your child’s growing body. Many juices aren’t any better nutritionally. Instead of soda, offer your child sparkling water with a twist of lime or a splash of fruit juice.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Keep snacks small.</strong> Don’t turn snacks into a meal. Limit them to 100 to 150 calories.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Focus on fruit.</strong> Keep a bowl of fruit out for your children to snack on. Offer fruit as a sweet treat. Kid-friendly favorites include frozen juice bars, fruit smoothies, frozen bananas dipped in chocolate and nuts, strawberries and a dollop of whipped cream, fresh fruit added to plain yogurt, and sliced apples and peanut butter.</li>
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Snacks to stock up:</div>
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Snacks to cut back:</div>
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Fresh fruit and vegetables that can be taken on the go or packed in a lunch.</div>
</td><td style="border-bottom-color: rgb(198, 203, 219); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(198, 203, 219); border-left-style: solid; border-left-width: 1px; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 0.9em; line-height: 1.3em; padding: 3px 10px 3px 5px; vertical-align: top;" valign="top" width="686"><div align="center" style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 12px; line-height: 1.4em; margin-bottom: 5px; margin-left: 5px; margin-top: 2px;">
Soda, sweetened lemonade, fruit punch, and fruit juice with added sugar.</div>
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Low-fat or non-fat milk and dairy products, including string cheese.</div>
</td><td class="odd" style="background-color: #e9e9e9; border-bottom-color: rgb(198, 203, 219); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(198, 203, 219); border-left-style: solid; border-left-width: 1px; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 0.9em; line-height: 1.3em; padding: 3px 10px 3px 5px; vertical-align: top;" valign="top"><div align="center" style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 12px; line-height: 1.4em; margin-bottom: 5px; margin-left: 5px; margin-top: 2px;">
Hot dogs, fatty lunch meats, sausage, chicken nuggets.</div>
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Whole grain breads and cereals, pretzels, low-fat microwave popcorn.</div>
</td><td style="border-bottom-color: rgb(198, 203, 219); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(198, 203, 219); border-left-style: solid; border-left-width: 1px; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 0.9em; line-height: 1.3em; padding: 3px 10px 3px 5px; vertical-align: top;" valign="top"><div align="center" style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 12px; line-height: 1.4em; margin-bottom: 5px; margin-left: 5px; margin-top: 2px;">
White bread, sugary breakfast cereals, chips.</div>
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<tr><td class="odd" style="background-color: #e9e9e9; border-bottom-color: rgb(198, 203, 219); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(198, 203, 219); border-left-style: solid; border-left-width: 1px; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 0.9em; line-height: 1.3em; padding: 3px 10px 3px 5px; vertical-align: top;" valign="top"><div align="center" style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 12px; line-height: 1.4em; margin-bottom: 5px; margin-left: 5px; margin-top: 2px;">
Low-fat frozen yogurt, frozen fruit juice bars, fig bars, ginger snaps.</div>
</td><td class="odd" style="background-color: #e9e9e9; border-bottom-color: rgb(198, 203, 219); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(198, 203, 219); border-left-style: solid; border-left-width: 1px; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 0.9em; line-height: 1.3em; padding: 3px 10px 3px 5px; vertical-align: top;" valign="top"><div align="center" style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 12px; line-height: 1.4em; margin-bottom: 5px; margin-left: 5px; margin-top: 2px;">
Cookies, cakes, candy, ice cream, donuts.</div>
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<a href="" name="watch"></a>Weight problems and obesity in children tip 4: Watch portion sizes</h2>
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There are strategies you can employ to retrain you and your family’s appetites and avoid oversized servings when eating out.</div>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Learn what a regular portion size looks like.</strong> The portion sizes that you and your family are used to eating may be equal to two or three true servings. Limit portions to the size of your fist.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Read food labels.</strong> Information about serving size and calories can be found on the backs of packaging. You may be surprised at how small the recommended portions are or how many calories are in the dish.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Use smaller dishes.</strong> Portions will look bigger and you’ll eat less when you use small bowls or plates.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Dish up in the kitchen.</strong> To minimize the temptation of second and third helpings, serve food on individual plates, instead of putting the serving dishes on the table.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Divide food from large packages into smaller containers. </strong>The larger the package, the more people tend to eat without realizing it.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Downsize orders.</strong> When eating out, share an entrée with your child or order an appetizer instead. Order half-orders or a medium size instead of a large.</li>
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<a href="" name="moving"></a>Weight problems and obesity in children tip 5: Get your kid moving</h2>
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Children who sit too much and move too little are at the highest risk for becoming overweight. Kids need an hour of exercise daily for optimum health. This may seem like a lot, but exercise doesn’t have to happen in a gym or all at once. Instead, try to incorporate movement into your family’s regular routine.</div>
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Exercise ideas for kids</h3>
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It used to be commonplace to find children running around and playing in the streets of their neighborhoods, naturally expending energy and getting exercise. In today’s world, that’s not always an option. If you’re not comfortable letting your children roam free, you still have options for boosting their activity level.<strong></strong></div>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Play active indoor games.</strong> Put the remote away and organize some active indoor games. You can play tag (perhaps crawling tag, so that you keep messes to a minimum), hide-and-seek, or Simon Says (think jumping jacks and stretches).</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Get outside with your child. </strong>Take a walk together, bike around the neighborhood, explore a local park, visit a playground, or play in the yard. If it makes sense for your neighborhood and schedule, walk to and from activities and school.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Do chores together.</strong> Perhaps it’s not your child’s first choice, but doing household chores is a very effective way to get exercise. Mopping, sweeping, taking out trash, dusting or vacuuming burns a surprising number of calories.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Enroll children in after school sports or other activities. </strong>If your budget allows, sign children up to play a sport or get involved in an activity where they are physically active. The local YMCA, YWCA, or Boys’ and Girls’ Club are safe places for children to exercise and play.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Sign up for a 5 or 10K “race” with your child. </strong>Sometimes having a goal in mind can motivate even the most reluctant exercisers. Find a kid-friendly walk/run “race” in your area and tell your child you’ll be “training” for it together. Be sure to celebrate when you accomplish this feat.</li>
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<a href="" name="reduce"></a>Weight problems and obesity in children tip 6: Reduce screen time</h2>
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The more time your children spend watching TV, playing video games, or using the computer, the less time they’ll spend on active pastimes. Limits on television and computer time lead directly to your child spending more time being physically active. Remember how important it is for you to be a positive role model—yes, you may have to cut down on your own viewing habits—and have a good attitude about the change.</div>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Limit daily screen time. </strong>Studies show a link between screen time and obesity, so set limits on your child’s TV-watching, gaming, and web surfing. Experts recommend no more than two hours per day.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Stop eating in front of the TV. </strong>Limit your child’s calorie intake by limiting time spent eating in front of the tube. Tell your child that, starting now, your family does all their eating at the table.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Pick a different reward or punishment. </strong>Instead of rewarding your child with more time in front of the television or computer, promise something different, such as an outing or an activity of their choice. </li>
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Encourage your child to develop new hobbies</h3>
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Making major lifestyle changes has the potential to add <em>more </em>stress to a child’s life. At times, your overweight or obese child might feel singled out, sad, angry, embarrassed, or discouraged. In the past, they might have dealt with stress by eating or zoning out in front of the TV. Since this is no longer an option, help them find a healthy alternative. Ask your child what he or she might like to take up as a hobby. Hobbies can help kids boost their self-esteem, relieve stress, and provide a positive outlet.</div>
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<a href="" name="involved"></a>Weight problems and obesity in children tip 7: Get involved</h2>
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You can make a huge impact on your children’s health by being involved with the details of their lives.</div>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Talk to your children.</strong> Ask them about the school day, every day. Listen to their concerns and take action if there is something they need.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Be in touch with teachers.</strong> Speak to your child’s teachers, especially P.E. instructors, either in person or on the phone.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Defy busy schedules.</strong> You may feel like neither you nor your child has time for long chats about the day. This may be the toughest lifestyle change to make, due to busy schedules, but it<em> can</em> be done. If you need to, treat getting involved like another appointment or meeting in your day.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Spend time with your children. </strong>You don’t have to spend all your time having heart-to-hearts. Playing, reading, cooking, or any other activity, when done <em>together</em>, can supply your child with the self-esteem boost he or she may need to make positive changes.</li>
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When to seek professional help for weight problems and obesity in children</h3>
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There are no easy options when it comes to tackling childhood weight problems and obesity. Weight-loss surgery and medications are rarely recommended for children and adolescents. If you have changed your family’s eating and physical activity habits and your child has not reached a healthy weight, or if your doctor determines that your child’s health or emotional well-being is at risk because of his or her weight, you may want to consider a weight-control program.</div>
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Depending on your child's BMI, age, and health, your doctor may refer you to a registered dietitian, psychologist, and/or exercise physiologist for additional guidance on healthy eating, physical activity, and weight control. Again, any treatment program should address healthy eating and physical activity habits for your entire family.</div>
Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-74829611500310533162013-07-09T04:59:00.000-07:002013-07-09T04:59:20.905-07:00How to Sleep Better<h2 style="background-color: white; border-bottom-color: rgb(235, 215, 207); border-bottom-style: solid; border-bottom-width: 1px; clear: both; color: #ad5836; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 18px; font-weight: normal; line-height: 1.385em; margin: 7px 0px 5px; padding: 0px 26px 0px 0px;">
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<img alt="Tips for a Good Night's Sleep" border="0" class="pagephoto" src="http://www.helpguide.org/images/sleep/sleep_tips_225.jpg" style="border: 2px solid rgb(204, 204, 204); margin-bottom: 10px; margin-right: 10px;" /></div>
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How you feel during your waking hours hinges greatly on how well you sleep. Similarly, the cure for sleep difficulties can often be found in your daily routine. Your sleep schedule, bedtime habits, and day–to–day lifestyle choices can make an enormous difference to the quality of your nightly rest. The following tips will help you optimize your sleep so you can be productive, mentally sharp, emotionally balanced, and full of energy all day long.</div>
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Tips for Getting a Good Night’s Sleep</h2>
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The secret to getting good sleep every night</h2>
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Well-planned strategies are essential to deep, restorative sleep you can count on, night after night. By learning to avoid common enemies of sleep and trying out a variety of healthy sleep-promoting techniques, you can discover your personal prescription to a good night’s rest.</div>
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The key, or secret, is to experiment. What works for some might not work as well for others. It’s important to find the sleep strategies that work best for you.</div>
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The first step to improving the quality of your rest is finding out how much sleep you need. How much sleep is enough? While sleep requirements vary slightly from person to person, most healthy adults need at least eight hours of sleep each night to function at their best.</div>
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<a href="" name="schedule"></a>How to sleep better tip 1: Keep a regular sleep schedule</h2>
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Getting in sync with your body’s natural sleep–wake cycle—your circadian rhythm—is one of the most important strategies for achieving good sleep. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is vitally important.</div>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Set a regular bedtime.</strong> Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.<a name='more'></a></li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Wake up at the same time every day.</strong> If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake–time even on weekends.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Nap to make up for lost sleep.</strong> If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep–wake rhythm, which often backfires in insomnia and throws you off for days.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Be smart about napping.</strong> While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit it to thirty minutes.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Fight after–dinner drowsiness.</strong> If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.</li>
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Discovering your optimal sleep schedule</h3>
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Find a period of time (a week or two should do) when you are free to experiment with different sleep and wake times. Go to bed at the same time every night and allow yourself to sleep until you wake up naturally. No alarm clocks! If you’re sleep deprived, it may take a few weeks to fully recover. But as you go to bed and get up at the same time, you’ll eventually land on the natural sleep schedule that works best for you.</div>
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<a href="" id="bedroom" name="bedroom"></a>How to sleep better tip 2: Naturally regulate your sleep-wake cycle</h2>
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Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Melatonin production is controlled by light exposure. Your brain should secrete more in the evening, when it’s dark, to make you sleepy, and less during the day when it’s light and you want to stay awake and alert. However, many aspects of modern life can disrupt your body’s natural production of melatonin and with it your sleep-wake cycle.</div>
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Spending long days in an office away from natural light, for example, can impact your daytime wakefulness and make your brain sleepy. Then bright lights at night—especially from hours spent in front of the TV or computer screen—can suppress your body’s production of melatonin and make it harder to sleep. However, there are ways for you to naturally regulate your sleep-wake cycle, boost your body’s production of melatonin, and keep your brain on a healthy schedule.</div>
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Increase light exposure during the day</h3>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Remove your sunglasses</strong> in the morning and let light onto your face.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Spend more time outside during daylight.</strong> Try to take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Let as much light into your home/workspace as possible.</strong> Keep curtains and blinds open during the day, and try to move your desk closer to the window.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>If necessary, use a light therapy box.</strong> A light therapy box can simulate sunshine and can be especially useful during short winter days when there’s limited daylight.</li>
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Boost melatonin production at night</h3>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Turn off your television and computer.</strong> Many people use the television to fall asleep or relax at the end of the day, and this is a mistake. Not only does the light suppress melatonin production, but television can actually stimulate the mind, rather than relaxing it. Try listening to music or audio books instead, or practicing relaxation exercises. If your favorite TV show is on late at night, record it for viewing earlier in the day.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Don’t read from a backlit device at night (such as an iPad).</strong> If you use a portable electronic device to read, use an eReader that is not backlit, i.e. one that requires an additional light source such as a bedside lamp.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Change your bright light bulbs.</strong> Avoid bright lights before bed, use low-wattage bulbs instead.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>When it’s time to sleep, make sure the room is dark.</strong> The darker it is, the better you’ll sleep. Cover electrical displays, use heavy curtains or shades to block light from windows, or try a sleep mask to cover your eyes.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Use a flashlight to go to the bathroom at night.</strong> If you wake up during the night to use the bathroom—as long as it’s safe to do so—keep the light to a minimum so it will be easier to go back to sleep.</li>
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<a href="" id="routine" name="routine"></a>How to sleep better tip 3: Create a relaxing bedtime routine</h2>
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If you make a consistent effort to relax and unwind before bed, you will sleep easier and more deeply. A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses.</div>
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Make your bedroom more sleep friendly</h3>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Keep noise down.</strong> If you can’t avoid or eliminate noise from barking dogs, loud neighbors, city traffic, or other people in your household, try masking it with a fan, recordings of soothing sounds, or white noise. You can buy a special sound machine or generate your own white noise by setting your radio between stations. Earplugs may also help.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Keep your room cool.</strong> The temperature of your bedroom also affects sleep. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Make sure your bed is comfortable.</strong> You should have enough room to stretch and turn comfortably. If you often wake up with a sore back or an aching neck, you may need to invest in a new mattress or a try a different pillow. Experiment with different levels of mattress firmness, foam or egg crate toppers, and pillows that provide more or less support.</li>
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Reserve your bed for sleeping and sex</h3>
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If you associate your bed with events like work or errands, it will be harder to wind down at night. Use your bed only for sleep and sex. That way, when you go to bed, your body gets a powerful cue: it’s time to either nod off or be romantic.</div>
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Relaxing bedtime rituals to try</h3>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Read a book or magazine by a soft light</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Take a warm bath</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Listen to soft music</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Do some easy stretches</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Wind down with a favorite hobby</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Listen to books on tape</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Make simple preparations for the next day</li>
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<a href="" id="eat" name="eat"></a>How to sleep better tip 4: Eat right and get regular exercise</h2>
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Your daytime eating and exercise habits play a role in how well you sleep. It’s particularly important to watch what you put in your body in the hours leading up to your bedtime.</div>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Stay away from big meals at night. </strong>Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. Also be cautious when it comes to spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Avoid alcohol before bed.</strong> Many people think that a nightcap before bed will help them sleep, but it's counterintuitive. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, stay away from alcohol in the hours before bed.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Cut down on caffeine.</strong> You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Avoid drinking too many liquids in the evening.</strong> Drinking lots of water, juice, tea, or other fluids may result in frequent bathroom trips throughout the night. Caffeinated drinks, which act as diuretics, only make things worse.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Quit smoking.</strong> Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep, plus smokers experience nicotine withdrawal as the night progresses, making it hard to sleep.</li>
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If you’re hungry at bedtime</h3>
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For some people, a light snack before bed can help promote sleep. When you pair tryptophan–containing foods with carbohydrates, it may help calm the brain and allow you to sleep better. For others, eating before bed can lead to indigestion and make sleeping more difficult. Experiment with your food habits to determine your optimum evening meals and snacks.</div>
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If you need a bedtime snack, try:</div>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Half a turkey sandwich</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">A small bowl of whole–grain, low–sugar cereal</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Granola with low–fat milk or yogurt</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">A banana</li>
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You’ll also sleep more deeply if you <a href="http://www.helpguide.org/life/exercise.htm" style="color: #97350e; text-decoration: none;" target="_blank">exercise regularly</a>. You don’t have to be a star athlete to reap the benefits—as little as 20 to 30 minutes of daily activity helps. And you don’t need to do all 30 minutes in one session. You can break it up into five minutes here, 10 minutes there, and still get the benefits. Try a brisk walk, a bicycle ride, or even gardening or housework.</div>
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Some people prefer to schedule exercise in the morning or early afternoon as exercising too late in the day can stimulate the body, raising its temperature. Even if you prefer not to exercise vigorously at night, don’t feel glued to the couch, though. Relaxing exercises such as yoga or gentle stretching can help promote sleep.</div>
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<a href="" id="stress" name="stress"></a>How to sleep better tip 5: Get anxiety and stress in check</h2>
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Do you find yourself unable to sleep or waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well. When you wake up or can’t get to sleep, take note of what seems to be the recurring theme. That will help you figure out what you need to do to get your stress and anger under control during the day.</div>
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If you can’t stop yourself from worrying, especially about things outside your control, you need to learn how to <a href="http://www.helpguide.org/mental/anxiety_self_help.htm" style="color: #97350e; text-decoration: none;" target="_blank">manage your thoughts</a>. For example, you can learn to evaluate your worries to see if they’re truly realistic and replace irrational fears with more productive thoughts. Even counting sheep is more productive than worrying at bedtime.</div>
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If the stress of managing work, family, or school is keeping you awake, you may need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you’ll be able to sleep better at night.</div>
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Relaxation techniques for better sleep</h3>
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Relaxation is beneficial for everyone, but especially for those struggling with sleep. Practicing <a href="http://www.helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm" style="color: #97350e; text-decoration: none;" target="_blank">relaxation techniques</a> before bed is a great way to wind down, calm the mind, and prepare for sleep. Some simple relaxation techniques include:</div>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Deep breathing.</strong> Close your eyes, and try taking deep, slow breaths, making each breath even deeper than the last.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Progressive muscle relaxation.</strong> Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Visualizing a peaceful, restful place.</strong> Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.</li>
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<a href="" name="worry"></a>How to sleep better tip 6: Ways to get back to sleep</h2>
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It’s normal to wake briefly during the night. In fact, a good sleeper won’t even remember it. But if you’re waking up during the night and having trouble falling back asleep, the following tips may help.</div>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Stay out of your head.</strong> The key to getting back to sleep is continuing to cue your body for sleep, so remain in bed in a relaxed position. Hard as it may be, try not to stress over the fact that you’re awake or your inability to fall asleep again, because that very stress and anxiety encourages your body to stay awake. A good way to stay out of your head is to focus on the feelings and sensations in your body.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Make relaxation your goal, not sleep.</strong> If you find it hard to fall back asleep, try a relaxation technique such as visualization, deep breathing, or meditation, which can be done without even getting out of bed. Remind yourself that although they’re not a replacement for sleep, rest and relaxation still help rejuvenate your body.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Do a quiet, non-stimulating activity.</strong> If you’ve been awake for more than 15 minutes, try getting out of bed and doing a quiet, non-stimulating activity, such as reading a book. Keep the lights dim so as not to cue your body clock that it’s time to wake up. Also avoid screens of any kind—computers, TV, cell phones, iPads—as the type of light they emit is stimulating to the brain. A light snack or herbal tea might help relax you, but be careful not to eat so much that your body begins to expect a meal at that time of the day.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Postpone worrying and brainstorming. </strong>If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when you are fresh and it will be easier to resolve. Similarly, if a brainstorm or great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you’ll be much more productive and creative after a good night’s rest.</li>
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<a href="" name="cope"></a>How to sleep better tip 7: Cope with shift work sleep disorder</h2>
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A disrupted sleep schedule caused by working nights or irregular shifts can lead to sleepiness in the work place, affect your mood, energy, and concentration, and increase your risk of accidents, injuries, and work-related mistakes. Shift workers tend to suffer from two problems: sleeping at home during the day and staying awake at work during the night. To avoid or limit these problems:</div>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Limit the number of night or irregular shifts</strong> you work in a row to prevent sleep deprivation from mounting up. If that’s not possible, avoid rotating shifts frequently so you can maintain the same sleep schedule.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Avoid a long commute</strong> that reduces sleep time. Also, the more time you spend traveling home in daylight, the more awake you’ll become and the harder you’ll find it to get to sleep.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Drink caffeinated drinks early in your shift,</strong> but avoid them close to bedtime.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Take frequent breaks and use them to move around</strong> as much as possible—take a walk, stretch, or even exercise if possible.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Adjust your sleep-wake schedule</strong> and your body’s natural production of melatonin. Expose yourself to bright light when you wake up at night, use bright lamps or daylight-simulation bulbs in your workplace, and then wear dark glasses on your journey home to block out sunlight and encourage sleepiness.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Eliminate noise and light from your bedroom during the day.</strong> Use blackout curtains or a sleep mask, turn off the phone, and use ear plugs or a soothing sound machine to block out daytime noise.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Make sleep a priority at the weekends</strong> or on your nonworking days so you can pay off your <a href="http://www.helpguide.org/life/sleeping.htm#paying" style="color: #97350e; text-decoration: none;" target="_blank">sleep debt.</a></li>
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<a href="" name="doctor"></a>How to sleep better tip 8: Know when to see a sleep doctor</h2>
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If you’ve tried the tips above and are still struggling with sleep problems, you may have a sleep disorder that requires professional treatment. Consider scheduling a visit with a sleep doctor if, despite your best efforts at self–help, you are still troubled by any of the following symptoms:</div>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Persistent daytime sleepiness or fatigue</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Loud snoring accompanied by pauses in breathing</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Difficulty falling asleep or staying asleep</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Unrefreshing sleep</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Frequent morning headaches</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Crawling sensations in your legs or arms at night</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Inability to move while falling asleep or waking up</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Physically acting out dreams during sleep</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Falling asleep at inappropriate times</li>
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Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-56842247585010133442013-07-09T04:56:00.000-07:002013-07-09T04:56:44.278-07:00Healthy Weight Loss & Dieting Tips<h2 style="background-color: white; border-bottom-color: rgb(235, 215, 207); border-bottom-style: solid; border-bottom-width: 1px; clear: both; color: #ad5836; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 18px; font-weight: normal; line-height: 1.385em; margin: 7px 0px 5px; padding: 0px 26px 0px 0px;">
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In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough—and losing weight, even tougher. If you’ve tried and failed to lose weight before, you may believe that diets don’t work for you. You’re probably right: traditional diets don’t work—at least not in the long term. However, there are plenty of small but powerful ways to avoid common dieting pitfalls, achieve lasting weight loss success, and develop a healthier relationship with food.</div>
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How to Lose Weight and Keep It Off</h2>
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The key to successful, healthy weight loss</h2>
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Your weight is a balancing act, but the equation is simple: If you eat more calories than you burn, you gain weight. And if you eat fewer calories than you burn, you lose weight.</div>
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Since 3,500 calories equals about one pound of fat, if you cut 500 calories from your typical diet each day, you'll lose approximately one pound a week (500 calories x 7 days = 3,500 calories). Simple, right? Then why is weight loss so hard?</div>
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All too often, we make weight loss much more difficult than it needs to be with extreme diets that leave us cranky and starving, unhealthy lifestyle choices that undermine our dieting efforts, and emotional eating habits that stop us before we get started. But there’s a better way! You <em>can</em> lose weight without feeling miserable. By making smart choices every day, you can develop new eating habits and preferences that will leave you feeling satisfied—and winning the battle of the bulge.</div>
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Getting started with healthy weight loss</h3>
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While there is no “one size fits all” solution to permanent healthy weight loss, the following guidelines are a great place to start:</div>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Think lifestyle change, not short-term diet.</strong> Permanent weight loss is not something that a “quick-fix” diet can achieve. Instead, think about weight loss as a permanent lifestyle change—a commitment to your health for life. Various popular diets can help jumpstart your weight loss, but permanent changes in your lifestyle and food choices are what will work in the long run.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Find a cheering section.</strong> Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seek out support—whether in the form of family, friends, or a support group—so that you can get the encouragement you need.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Slow and steady wins the race. </strong>Aim to lose one to two pounds a week to ensure healthy weight loss. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. When you drop a lot of weight quickly, you’re actually losing mostly water and muscle, rather than fat.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Set goals to keep you motivated.</strong> Short-term goals, like wanting to fit into a bikini for the summer, usually don’t work as well as wanting to feel more confident or become healthier for your children’s sakes. When frustration and temptation strike, concentrate on the many benefits you will reap from being healthier and leaner.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Use tools that help you track your progress.</strong> Keep a food journal and weigh yourself regularly, keeping track of each pound you lose and inch lost from your waist. By keeping track of your weight loss efforts, you’ll see the results in black and white, which will help you stay motivated.</li>
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Keep in mind it may take some experimenting to find the right diet for your individual body. It’s important that you feel satisfied so that you can stick with it on a long-term basis. If one diet plan doesn’t work, then try another one. There are many ways to lose weight. The key is to find what works for you.</div>
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Not all body fat is the same</h3>
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Where you carry your fat matters. The health risks are greater if you tend to carry your weight around your abdomen, as opposed to your hips and thighs. A lot of belly fat is stored deep below the skin surrounding the abdominal organs and liver, and is closely linked to insulin resistance and diabetes. Calories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy, and granola bars) are more likely to add to this dangerous fat around your belly. Cutting back on sugary foods can mean a slimmer waistline and lower risk of disease.</div>
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<a href="" name="avoid"></a>Healthy dieting and weight loss tip #1: Avoid common pitfalls</h2>
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Diets, especially fad diets or “quick-fix” pills and plans, often set you up for failure because:</div>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>You feel deprived.</strong> Diets that cut out entire groups of food, such as carbs or fat, are simply impractical, not to mention unhealthy. The key is moderation. Eliminating entire food groups doesn’t allow for a healthy, well-rounded diet and creates nutritional imbalances.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>You lose weight, but can’t keep it off.</strong> Diets that severely cut calories, restrict certain foods, or rely on ready-made meals might work in the short term. However, once you meet your weight loss goal, you don’t have a plan for maintaining your weight and the pounds quickly come back.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>After your diet, you seem to put on weight more quickly.</strong> When you drastically restrict your food intake, your metabolism will temporarily slow down. Once you start eating normally, you’ll gain weight until your metabolism bounces back—another reason why starvation or “fasting” diets are counterproductive.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>You break your diet and feel too discouraged to try again.</strong> Just because you gave in to temptation doesn’t mean all your hard work goes down the drain. Healthy eating is about the big picture. An occasional splurge won’t kill your efforts. Diets that are too restrictive are conducive to cheating—when you feel deprived, it’s easy to fall off the wagon.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>You lose money faster than you lose weight.</strong> Special shakes, meals, and programs are not only expensive, but they are less practical for long-term weight loss and healthy weight maintenance.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>You feel isolated and unable to enjoy social situations revolving around food.</strong> Without some practical, healthy diet strategies, you may feel lost when dining out or attending events like cocktail parties or weddings. If the food served isn’t on your specific diet plan, what can you do?</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>The person on the commercial lost 30 lbs. in two months—and you haven’t.</strong> Diet companies make a lot of grandiose promises, and most are simply unrealistic. Unfortunately, losing weight is not easy, and anyone who makes it seem that way is doing you a disservice. Don’t get discouraged by setting unrealistic goals!</li>
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Low-carbohydrate: Quick weight loss but long-term safety questions</h2>
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First published in the 1970s, Dr. Atkins’ Diet Revolution launched the low-carbohydrate diet craze, which enjoyed a resurgence in the late 1990s. The diet is a carnivore’s dream, focusing largely on high-protein meats and poultry (along with eggs and full-fat dairy products), while banishing most carbohydrates such as bread, rice, and pasta. One popular permutation of the low-carb diet is the South Beach diet, which also restricts carbohydrates but urges people to avoid saturated and trans fats (found in meat and processed foods) and to favor healthier, unsaturated fats (found in nuts and fish). It also allows more whole grains, fruits, and vegetables, making it a more balanced approach.</div>
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The low-carb eating strategy is based on the biological fact that eating carbohydrates raises blood sugar levels, which triggers an outpouring of insulin from the pancreas. The theory goes a step further, claiming that high insulin levels produce hunger, so people who eat carbohydrates take in more calories and gain weight. The antidote to carbohydrates is fat, which is more satisfying and filling. So, people on a high-fat diet eat less and lose weight. Low-carbohydrate diets also tend to cause dehydration. To make up for the lack of carbohydrates in the diet, the body mobilizes its own carbohydrate stores from liver and muscle tissue. In the process, the body also mobilizes water, meaning that pounds are shed as urine. The result is rapid weight loss, but after a few months, weight loss tends to slow and reverse, just as happens with other diets.</div>
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The American Heart association cautions people against the Atkins diet, because it is too high in saturated fat and protein, which can be hard on the heart, kidneys, and bones. The lack of fruits and vegetables is also worrisome, because these foods tend to lower the risk of stroke, dementia, and certain cancers. Most experts believe South Beach and other, less restrictive low-carbohydrate diets offer a more reasonable approach.</div>
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Adapted with permission from <em><a href="http://www.health.harvard.edu/special_health_reports/lose-weight-and-keep-it-off" style="color: #97350e; text-decoration: none;" target="_blank">Lose Weight and Keep It Off</a></em>, a special health report published by <span class="harvard-color" style="color: #990000;">Harvard Health Publications</span>.</div>
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<a href="" name="stop"></a>Healthy dieting and weight loss tip #2: Put a stop to emotional eating</h2>
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We don’t always eat simply to satisfy hunger. If we did, no one would be overweight. All too often, we turn to food for comfort and stress relief. When this happens, we frequently pack on pounds.</div>
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Don’t underestimate the importance of putting a stop to <a href="http://www.helpguide.org/life/emotional_eating_stress_cravings.htm" style="color: #97350e; text-decoration: none;" target="_blank">emotional eating.</a>Learning to recognize the emotional triggers that lead you to overeat and respond with healthier choices can make all the difference in your weight loss efforts.</div>
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To start, consider how and when you eat. Do you only eat when you are hungry, or do you reach for a snack while watching TV? Do you eat when you’re stressed or bored? When you’re lonely? To reward yourself?</div>
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Once you’ve identified your emotional eating tendencies, you can work towards gradually changing the habits and mental attitudes that have sabotaged your dieting efforts in the past.</div>
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Strategies to combat emotional eating</h3>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>If you turn to food at the end of a long day,</strong> find other soothing ways to reward yourself and de-stress. Relax with a book and a steaming cup of herbal tea, soak in a hot bath, or savor a beautiful view.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>If you eat when you’re feeling low on energy,</strong> find other mid-afternoon pick-me-ups. Try walking around the block, listening to energizing music, or doing some quick stretches or jumping jacks. Another alternative is taking a short nap—just keep it to 30 minutes or less.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>If you eat when you’re lonely or bored,</strong> reach out to others instead of reaching for the refrigerator. Call a friend who makes you laugh, take your dog for a walk, find a fun activity to do, or go out in public (to the library, the mall, or the park—anywhere there’s people).</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>If you eat when you’re stressed, </strong>find healthier ways to calm yourself. Try exercise, yoga, meditation, or breathing exercises. Better manage stressful situations by either changing the situation or changing your reaction. See related articles below to learn more about stress management.</li>
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<a href="" name="tune"></a>Healthy dieting and weight loss tip #3: Tune in when you eat</h2>
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We live in a fast-paced world where eating has become mindless. We eat on the run, at our desk while we’re working, and in front of the TV screen. The result is that we consume much more than we need, often without realizing it or truly enjoying what we’re eating.</div>
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Counter this tendency by practicing “mindful” eating: pay attention to what you eat, savor each bite, and choose foods that are both nourishing and enjoyable. Mindful eating will help you lose weight and maintain your results.</div>
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Mindful eating weight loss tips</h3>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Pay attention while you’re eating.</strong> Be aware of your environment. Eat slowly, savoring the smells and textures of your food. If your mind wanders, gently return your attention to your food and how it tastes and feels in your mouth.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Avoid distractions while eating.</strong> Try not to eat while working, watching TV, reading, looking at your phone, using your computer, or driving. It’s too easy to mindlessly overeat.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Chew your food thoroughly.</strong> Try chewing each bite 30 times before swallowing. You’ll prolong the experience and give yourself more time to enjoy each bite.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Try mixing things up</strong> to force yourself to focus on the experience of eating. Try using chopsticks rather than a fork, or use your utensils with your non-dominant hand.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Stop eating before you are full.</strong> It takes time for the signal to reach your brain that you’ve had enough. Avoid the temptation to clean your plate. Yes, there are children starving in Africa, but your weight gain won’t help them.</li>
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<a href="" name="fill"></a>Healthy dieting and weight loss tip #4: Fill up with fruit, veggies, and fiber</h2>
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To lose weight, you have to eat fewer calories. But that doesn’t necessarily mean you have to eat less food. You can fill up while on a diet, as long as you choose your foods wisely. The key is to add the types of food that can keep you feeling satisfied and full, without packing on the pounds.</div>
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Fiber: the secret to feeling satisfied while losing weight</h3>
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If you want to lose weight without feeling hungry and deprived all the time, start eating foods high in fiber. High-fiber foods are higher in volume, which makes them filling. They also take longer to chew, which makes them more satisfying to eat. High-fiber foods also take a long time to digest, which means you’ll feel full longer. There’s nothing magic about it, but the weight-loss results may seem like it.</div>
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High-fiber heavyweights include:</div>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Fruits and vegetables</strong> – Enjoy whole fruits across the rainbow (strawberries, apples, oranges, berries, nectarines, plums), leafy salads, and green veggies of all kinds.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Beans</strong> – Select beans of any kind (black beans, lentils, split peas, pinto beans, chickpeas). Add them to soups, salads, and entrees, or enjoy them as a hearty dish of their own.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Whole grains</strong> – Try high-fiber cereal, oatmeal, brown rice, whole-wheat pasta, whole-wheat or multigrain bread, bran muffins, or air-popped popcorn.</li>
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Focus on fruits and veggies</h3>
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Counting calories and measuring portion sizes can quickly become tedious, but you don’t need an accounting degree to enjoy produce. When it comes to fruit and vegetables, it’s generally safe to eat as much as you want, whenever you want. No measuring cups or calorie tables required.</div>
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The high water and fiber content in most fruits and vegetables makes them hard to overeat. You’ll feel full long before you’ve overdone it on the calories.</div>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Pour a little less cereal into your morning bowl to make room for some blueberries, strawberries, or sliced bananas. You’ll still enjoy a full bowl, but with a lower calorie count.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Replace one of the eggs and some of the cheese in your omelet or scramble with vegetables. Try tomatoes, onions, mushrooms, spinach, or bell peppers.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Swap out some of the meat and cheese in your sandwich with healthier veggie choices likelettuce, tomatoes, sprouts, cucumbers, and avocado.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Instead of a high-calorie snack, like chips and dip, try baby carrots with hummus, a sliced apple, or the old-favorite: celery with peanut butter (just don’t overdo it on the peanut butter).</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Add more veggies to your favorite main courses to make your dish “go” further. Even dishes such as pasta and stir-fries can be diet-friendly if they’re less heavy on the noodles and more focused on vegetables.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;">Try starting your meal with a low-density salad or soup (just watch the dressings and sodium) to help fill you up, so you eat less of your entrée.</li>
</ul>
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Don’t love vegetables? You’re probably not preparing them right. Veggies can be delicious and full of flavor when you dress them with herbs and spices or a little olive oil or cheese.</div>
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Fruits and vegetables to eat in moderation</h3>
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Fruits and vegetables of all colors, shapes, and sizes are major players in a healthy diet, but you still need to watch out for the following potential diet busters.</div>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Veggies that have been breaded or fried or doused in heavy sauces</strong> are no longer low-calorie, so tread with caution. Opt for healthier cooking methods, such as steaming, and use low-fat dressings and spices for flavor.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Salads are guilt-free—unless you drench them in high-fat dressing and toppings.</strong> By all means, add some nuts or cheese, but don’t overdo it. As for dressing, a little fat is healthy (try a vinaigrette made with olive oil), but again, moderation is key.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Dried Fruit.</strong> Be careful when it comes to dried fruit, which is high in calories and, often, in added sugar. You can eat a whole lot more fresh fruit for the same number of calories. If you do choose to snack on dried fruit, keep your serving size small.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Fruit Juice.</strong> There’s nothing wrong with enjoying a glass of juice every now and again. But remember that the calories quickly add up, without doing much to make you feel full. Also make sure that your drink of choice is made from 100% fruit juice and contains no added sugar.</li>
</ul>
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<a href="" name="indulge"></a>Healthy dieting and weight loss tip #5: Indulge without overindulging</h2>
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Try not to think of certain foods as "off limits"</h3>
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When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. Instead of denying yourself the unhealthy foods you love, simply eat them less often.</div>
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If you’ve ever found yourself polishing off a pint of ice cream or stuffing yourself with cookies or chips after spending a whole day virtuously eating salads, you know how restrictive diet plans usually end. You probably blame yourself, but the problem isn’t your willpower—it’s your weight loss strategy. Deprivation diets set you up for failure: you starve yourself until you snap, and then you overdo it, cancelling out all your previous efforts.</div>
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In order to successfully lose weight and keep it off, you need to learn how to enjoy the foods you love without going overboard. A diet that places all your favorite foods off limits won’t work in the long run. Eventually, you’ll feel deprived and will cave. And when you do, you probably won’t stop at a sensible-sized portion.</div>
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Tips for enjoying treats without overeating</h3>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Combine your treat with other healthy foods.</strong> You can still enjoy your favorite high-calorie treat, whether it’s ice cream, chips, cake, or chocolate. The key is to eat a smaller serving of it along with a lower-calorie option. For example, add strawberries to your ice cream or munch on carrot and celery sticks along with your chips and dip. By piling on the low-cal option, you can eat a diet-friendly portion of your favorite treat without feeling deprived.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Schedule your treats.</strong> We are creatures are habit, and you can use this to your advantage when trying to lose weight. Establish regular times when you get to indulge in your favorite food. For example, maybe you enjoy a small square of chocolate every day after lunch, or a slice of cheesecake every Friday evening. Once you’re conditioned to eat your treat at those times—and those times only—you’ll stop obsessing about them at other times.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Make your indulgence less indulgent.</strong> Find ways to reduce fat, sugar, or calories in your favorite treats and snacks. If you do your own baking, swap out half the butter or oil in the recipe with applesauce, and cut back on the sugar, making up for it with extra cinnamon or vanilla extract. You can also eliminate or reduce high-calorie toppings and sides, like whipped cream, cheese, dip, and frosting.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Engage all your senses—not just your taste sense.</strong> Instead of chowing down mindlessly, savor and prolong the experience. You can make snack time more special by setting an attractive table, lighting candles, playing soothing music, or enjoying your treat outdoors in a beautiful setting. Get the most pleasure—and the most relaxation—out of your treat by cutting it into small pieces, taking time to smell what you are eating, and by chewing slowly and thoroughly.</li>
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<a href="" name="take"></a>Healthy dieting and weight loss tip #6: Take charge of your food environment</h2>
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Your weight loss efforts will succeed or fail based largely on your food environment. Set yourself up for success by taking charge of your food environment: when you eat, how much you eat, and what foods are available.</div>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Start the day with breakfast.</strong> People who eat breakfast tend to be thinner than those who don’t. Starting your day with a healthy breakfast will jumpstart your metabolism, plus, it will help keep you from binge eating later in the day.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Serve yourself smaller portions. </strong>One easy way to control portion size is by using small plates, bowls, and cups. This will make your portions appear larger. Don’t eat out of large bowls or directly from the food container or package, which makes it difficult to assess how much you’ve eaten.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Plan your meals and snacks ahead of time.</strong> You will be more inclined to eat in moderation if you have thought out healthy meals and snacks in advance. You can buy or create your own small portion snacks in plastic bags or containers. Eating on a schedule will also help you avoid eating when you aren’t truly hungry.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Cook your own meals.</strong> Cooking meals at home allows you to control both portion size and what goes in to the food. Restaurant and packaged foods generally contain a lot more sodium, fat, and calories than food cooked at home—plus the portion sizes tend to be larger.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Don’t shop for groceries when you’re hungry.</strong> Create a shopping list and stick to it. Be especially careful to avoid foods at the ends of the aisles and along the perimeter, where grocers tend to sell high-calorie snack and convenience foods.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Out of sight, out of mind.</strong> Limit the amount of tempting foods you have at home. If you share a kitchen with non-dieters, store snack foods and other high-calorie indulgences in cabinets or drawers out of your sight.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Fast for 14-16 hours a day.</strong> Try to eat your last meal earlier in the day and then fast until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help you to lose weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway</li>
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Soda: The Secret Diet Saboteur</h3>
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<img alt="Soda: The Secret Diet Sabotager" class="img_left" height="75" src="http://www.helpguide.org/images/diet_nutrition/soft_drink_75x75.jpg" style="float: left; margin: 3px 10px 0px 0px;" width="75" />Soft drinks (including soda, energy drinks, and coffee drinks) are a huge source of calories in many people’s diets. One can of soda contains between 10-12 teaspoons of sugar and around 150 calories, so a few soft drinks can quickly add up to a good portion of your daily calorie intake.</div>
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Switching to diet soda isn’t the answer either, as studies suggest that it triggers sugar cravings and contributes to weight gain. Instead, try switching to water with lemon, unsweetened iced tea, or carbonated water with a splash of juice.</div>
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<a href="" name="make"></a>Healthy dieting and weight loss tip #7: Make healthy lifestyle changes</h2>
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In addition to your food and eating-related choices, you can also support your weight loss and dieting efforts by making healthy lifestyle choices.</div>
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<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Get plenty of <a href="http://www.helpguide.org/life/sleep_tips.htm" style="color: #97350e; text-decoration: none;" target="_blank">sleep.</a></strong> Lack of sleep has been shown to have a direct link to hunger, overeating, and weight gain. Exhaustion also impairs your judgment, which can lead to poor food choices. Aim for around eight hours of quality sleep a night.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Turn off the TV.</strong> You actually burn less calories watching television than you do sleeping! If you simply can’t miss your favorite shows, get a little workout in while watching. Do easy exercises like squats, sit-ups, jogging in place, or using resistance bands or hand weights.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Get plenty of <a href="http://www.helpguide.org/life/exercise.htm" style="color: #97350e; text-decoration: none;" target="_blank">exercise.</a></strong> Exercise is a dieter’s best friend. It not only burns calories, but also can actually improve your resting metabolism. No time for a long workout? Research shows that three 10-minute spurts of exercise per day are just as good as one 30-minute workout. Take the stairs instead of the elevator or park in the back of the parking lot. Every bit helps.</li>
<li style="font-family: verdana; font-size: 12px; line-height: 1.6em; margin: 0px; padding: 2px 0px;"><strong>Drink more water.</strong> You can easily reduce your daily calorie intake by replacing soda, alcohol, or coffee with water. Thirst can also be confused with hunger, so by drinking water, you may avoid consuming extra calories, plus it will help you break down food more easily.</li>
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Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-44585697682932572992013-06-20T11:50:00.002-07:002013-06-20T11:50:38.876-07:00Want Better Sex? Give It Time<div style="font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 19px; margin-bottom: 1em; padding: 0px;">
<img alt="Want Better Sex? Give It Time" src="http://dingo.care2.com/pictures/greenliving/1251/1250030.large.jpg" /></div>
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How many movie plots revolve around hot college hookups? A lot, that’s how many. Enter, science. A group of researchers at the University of Michigan, New York University, and Stanford University asked over 13,000 heterosexual undergraduate women at 21 U.S. colleges about their sex lives—including how good their last sexual experience was. <a href="http://asr.sagepub.com/content/early/2012/04/19/0003122412445802" style="color: #0c739e; text-decoration: none;" target="_blank" title="Accounting for Women’s Orgasm and Sexual Enjoyment in College Hookups and Relationships">Their study</a> found that movies may be overselling the hotness of random hookups—at least when it comes to college women.</div>
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The researchers wanted to understand what makes it more or less likely that heterosexual women will have an orgasm and enjoy sex in general. They asked women about their most recent hookup and about their most recent relationship that lasted at least six months. “Hooking up” was self-defined, and women included just kissing, using hands on each other, oral sex, and good old-fashioned intercourse.</div>
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<strong>Getting to know you…</strong></div>
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The study found that on average, women in relationships were more likely to enjoy their last sex “very much” (83%) compared to women who hooked up (59%). They were also more likely to have an orgasm (74% v. 42%). But things got better for women when they hooked up with the same person more than once. It appears that learning about a partner’s body is an important part of what happens in repeated hook ups and in relationships—and that it leads to more pleasure.</div>
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Techniques and variety were also important for orgasm and enjoyment. The researchers asked about oral sex, genital touching, and anal sex, and found a connection between each of these additional activities and women’s likelihood of enjoyment and orgasm. More variety was more common in relationships than in hook ups, which could be part of the reason why relationship sex tended to be more enjoyable.</div>
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The ultimate scenario for women to orgasm according to the study? Women in relationships who were on the receiving end of oral sex, stimulated their own clitoris, <em>and</em> had intercourse <a href="http://www.alternet.org/sex-amp-relationships/orgasm-gap-real-reason-women-get-less-often-men-and-how-fix-it?page=0%2C1" style="color: #0c739e; text-decoration: none;" target="_blank" title="Alternet">had a 92% chance of an orgasm</a> (almost the same likelihood as their male partners).</div>
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<strong>Two take-aways.</strong></div>
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According to the researchers, the most important take-away was that “the odds of reporting enjoyment were approximately five to six times higher in relationships and hookups if women had an orgasm. These large effects should put to rest doubt about whether women care about orgasm.” (Did we mention that this is science? Can’t argue with it.)</div>
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The most important take-away according to us: If good sex is important to you, find somebody who wants to take the time to learn the ropes—hook up or otherwise.</div>
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PS—Using <a href="http://bedsider.org/methods/male_condom#details_tab" style="color: #0c739e; text-decoration: none;" target="_blank" title="Condoms">condoms</a> didn’t change women’s likelihood of orgasm or enjoyment! But <a href="http://bedsider.org/features/262" style="color: #0c739e; text-decoration: none;" target="_blank" title="Research finds sex is still good with condoms">we knew that</a>, right?</div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 19px;"><br /></span>Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-9173749261570009862013-06-20T11:46:00.000-07:002013-06-20T11:47:08.883-07:00Summer Squash, Yogurt & Tahini Dip<div style="font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 19px; margin-bottom: 1em; padding: 0px;">
<img alt="Summer Squash, Yogurt & Tahini Dip (Recipe)" src="http://dingo.care2.com/pictures/greenliving/1253/1252256.large.jpg" /></div>
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<strong>Ingredients:</strong></div>
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<li style="list-style: none; margin: 0px; padding: 0px;">1 Tablespoon Extra Virgin Olive Oil</li>
<li style="list-style: none; margin: 0px; padding: 0px;">1 Cup chopped summer squash</li>
<li style="list-style: none; margin: 0px; padding: 0px;">Coarse salt and freshly ground pepper</li>
<li style="list-style: none; margin: 0px; padding: 0px;">1/2 Teaspoon cumin seeds, lightly toasted and ground</li>
<li style="list-style: none; margin: 0px; padding: 0px;">1 Tablespoon tahini, well-blended</li>
<li style="list-style: none; margin: 0px; padding: 0px;">1 Clove garlic</li>
<li style="list-style: none; margin: 0px; padding: 0px;">2 Teaspoons freshly squeezed lemon juice</li>
<li style="list-style: none; margin: 0px; padding: 0px;">1/2 Cup Greek yogurt</li>
<li style="list-style: none; margin: 0px; padding: 0px;">Ground cumin for garnish</li>
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<strong>Instructions:</strong></div>
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1. In a small skillet over medium heat, heat oil. Add in the summer squash and cook, stirring often, until all of the liquid has evaporated and the squash is soft, about 10 minutes. Season with some salt and pepper to taste. Let cool for a few minutes.<br />
2. Add the garlic clove and a pinch or two of salt to a mortar and pestle. Mash into a paste. Add the squash and continue mashing until it’s a rough puree. Add tahini, lemon juice and 1 tablespoon cold water in a medium bowl. Stir until the mixture is smooth. Stir in yogurt and continue stirring. Add the squash-garlic mixture, and stir again so it’s well combined. Season with salt and pepper to taste. Transfer dip to a serving bowl and leave out, at room temperature, for at least an hour. Sprinkle on some ground cumin to garnish.<br />
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<em>Recipe Credit: <a href="http://www.nytimes.com/2011/09/27/health/nutrition/27recipehealth.html?ref=summersquash" style="color: #0c739e; text-decoration: none;" target="_blank">The New York Times.</a></em></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 19px;"><br /></span>Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-54549531780671597582013-06-20T11:40:00.001-07:002013-06-20T11:40:58.696-07:005 Ways to Keep Your Body Young<div style="font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 19px; margin-bottom: 1em; padding: 0px;">
<img alt="5 Ways to Keep Your Body Young" src="http://dingo.care2.com/pictures/greenliving/1131/1130086.large.jpg" /></div>
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<strong>Keep Your Cells Healthy</strong></div>
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Every day in your body 432 billion cells die and are replaced with new cells. This is the key to regenerating your body and staying young. Because of this you <em>could</em> have a better functioning body next year if you want, skinnier, with less pains and more energy…if you take the right steps.</div>
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That 432 billion number is a just a scientific estimate. Cells are so small and there are so many in your body (somewhere between 60 -100 trillion) that no one could ever count them individually. This is also why you don’t notice your body renewing itself all the time, but it is!</div>
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<strong>Examples of a New Body:</strong></div>
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<li style="list-style: none; margin: 0px; padding: 0px;">Cells in our <a href="http://www.care2.com/greenliving/5-tips-to-improve-your-digestion-health.html" style="color: #0c739e; text-decoration: none;" title="How Eating Simply Can Help Your Digestion… and Weight Loss">digestive</a> system, from the stomach to the large bowel are replaced every 5 minutes.</li>
<li style="list-style: none; margin: 0px; padding: 0px;">The liver is replaced every five months.</li>
<li style="list-style: none; margin: 0px; padding: 0px;">A new covering of skin happens every four weeks.</li>
<li style="list-style: none; margin: 0px; padding: 0px;">Our heart is replaced every six to nine months.</li>
<li style="list-style: none; margin: 0px; padding: 0px;">Your liver is capable of renewing and repairing from as little as 25% of its tissue.</li>
<li style="list-style: none; margin: 0px; padding: 0px;">New studies are indicating that even <em>brain cells may regenerate</em>.</li>
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That process makes me highly optimistic that you could have a better functioning body next year if you want, with less pain and more energy… if you take the right steps.</div>
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<strong>Are You Degenerating Or Regenerating?</strong></div>
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We know that in a fashion we are creating a new body by slowly getting new cells every day. The question is whether our new cells will be a healthier or less healthy.</div>
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The quality of the new cells is dependent on the raw material, the food that was available when the replacement cells were being formed. If you feed the body the proper food and nutrition, the new cells being formed can actually be stronger and healthier then the old cells ever were.</div>
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This is called regeneration. If you feed the body poorly, the result will be cells of an inferior quality. This is degeneration.</div>
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There are limits to this of course. Reasearchers estimate that 30 percent of our health is determined by genetics. You can do a LOT with that leftover 70 percent though. Even the expression of genetics has been shown to be moderated by the environment.</div>
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<a href="http://realfoodforlife.com/wp-content/uploads/2009/11/evil-man.jpg" style="color: #0c739e; text-decoration: none;"><img alt="villain for health" class="aligncenter" height="333" src="http://realfoodforlife.com/wp-content/uploads/2009/11/evil-man.jpg" style="border: 0px; display: block; margin: 0px auto; max-width: 100%; overflow: hidden; padding: 0px;" width="483" /></a></div>
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<strong>The Big 5 Degeneration Pitfalls</strong></div>
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<strong>1. <a href="http://realfoodforlife.com/eat-real-food-not-junk-food/" style="color: #0c739e; text-decoration: none;" title="Eat Real Food NOT Junk Food">Processed</a> Foods</strong> are dead food with calories but almost no nutrients! All processed food is deficient in enzymes that are necessary for digestion. It fills your body, especially your liver, with chemicals that are used to create a long shelf life for the products. Research by the London University College team, suggests that a diet high in processed food <a href="http://news.bbc.co.uk/2/hi/health/8334353.stm" style="color: #0c739e; text-decoration: none;">increases the risk of depression</a>.</div>
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2.<a href="http://realfoodforlife.com/sugar/" style="color: #0c739e; text-decoration: none;" title="7 Tips to Reduce Sugar Cravings"> <strong>Sugar</strong></a> is known as the ‘white death’ for many reasons. It depresses the immune system.</div>
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Just one teaspoon of sugar depresses the immune system for two hours. It depletes calcium. And we wonder why there is so much osteoporosis! Sugar overworks the pancreas creating a roller coaster effect. When our blood sugars are high we are high and when blood sugars are low then we are totally run down and exhausted. It’s also highly addictive (as many of us know). Sugar does not contain any vitamins or minerals, just lots of fat-building calories.</div>
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3. <strong>Alcohol</strong> is toxic to the liver, depletes B Vitamins, depresses the nervous system and inhibits your bone marrow’s job of regenerating blood cells.</div>
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Nerve connections between brain cells are affected by alcohol which inhibits communication signals, slowing down mental processing. The <a href="http://www.google.com/url?sa=t&rct=j&q=the%20national%20institute%20on%20alcohol%20abuse%20and%20alcoholism%20(niaaa)%20&source=web&cd=1&ved=0CCoQFjAA&url=http%3A%2F%2Fwww.niaaa.nih.gov%2F&ei=L8bAUfnqNOnqiwK8mICADw&usg=AFQjCNE6wJVHCHZQY7kalYY5Z0upMJhu1A&bvm=bv.48175248,d.cGE" style="color: #0c739e; text-decoration: none;">National Institute on Alcohol Abuse and Alcoholism (NIAAA)</a> revealed: “Two studies compared brain shrinkage in alcoholic men and women and reported that male and female alcoholics both showed significantly greater brain shrinkage than control subjects. Studies also showed that both men and women have similar learning and memory problems as a result of heavy drinking.” You don’t need alcohol to have fun and be silly.</div>
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4. <strong>Caffeine</strong> is highly addictive, puts stress on the adrenal glands and negatively affects the nervous system, causing emotional fatigue.</div>
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As a diuretic it dehydrates the body and depletes calcium, magnesium, and phosphorous. In some people it can increase blood pressure. Caffeine is not just in coffee! One can of Coke has approximately 35 mg of caffeine. Other soft drinks have from 35 to 50 mg of caffeine, and they are full of sugar too.</div>
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5. <strong>Rancid <a href="http://realfoodforlife.com/fats-oils/" style="color: #0c739e; text-decoration: none;" title="The Truth about Fats and Oils">Fats and Oils </a></strong>(deep fried foods, baked goods). These foods create free radicals which injure cell membranes, enzymes and DNA. They stress the digestive system and the liver while raising cholesterol levels. Fats and oils also contain 120 calories per tablespoon.</div>
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<a href="http://realfoodforlife.com/wp-content/uploads/2009/11/hero-boy-500-x-333.jpg" style="color: #0c739e; text-decoration: none;"><img alt="health hero" class="aligncenter" height="333" src="http://realfoodforlife.com/wp-content/uploads/2009/11/hero-boy-500-x-333.jpg" style="border: 0px; display: block; margin: 0px auto; max-width: 100%; overflow: hidden; padding: 0px;" width="500" /></a></div>
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<strong>The Big 5 Regeneration Tips</strong><br /><strong>1. Fresh Vegetables </strong>are filled with vitamins and minerals and are good sources of phytochemicals that protect the body from disease and aging. They are the ‘heavy weights’ in regeneration. This includes the powerfoods like<a href="http://realfoodforlife.com/spinach-powerfood/" style="color: #0c739e; text-decoration: none;" title="Spinach – the First Green Powerfood"> spinach</a>, <a href="http://realfoodforlife.com/health-benefits-lettuce/" style="color: #0c739e; text-decoration: none;" title="10 Health Benefits of Lettuce">lettuce</a>, asparagus, cabbage and <a href="http://realfoodforlife.com/10-benefits-of-carrots-the-crunchy-powerfood/" style="color: #0c739e; text-decoration: none;" title="10 Benefits of Carrots – the Crunchy Powerfood">carrots</a>.</div>
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<strong>2. Fresh Fruits </strong>are filled with vitamins, minerals and phytochemicals that protect the body. This includes the powerfoods like <a href="http://realfoodforlife.com/16-health-benefits-of-lemons-the-alkaline-powerfood/" style="color: #0c739e; text-decoration: none;" title="16 Health Benefits of Lemons: the Alkaline Powerfood">lemons</a>, apples, <a href="http://realfoodforlife.com/bananas/" style="color: #0c739e; text-decoration: none;" title="Bananas: Healthy, Silly and Sexy">bananas</a>, <a href="http://realfoodforlife.com/10-health-benefits-of-mangos/" style="color: #0c739e; text-decoration: none;" title="10 Health Benefits of Mangos">mangos</a> and <a href="http://realfoodforlife.com/watermelon-health-benefits/" style="color: #0c739e; text-decoration: none;" title="Watermelon Health Benefits">watermelon</a>. Each of these fruits has a host of health benefits.<strong></strong></div>
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<strong>3. Whole Grains </strong>like <a href="http://realfoodforlife.com/brown-rice-vs-white-benefits-powerfood/" style="color: #0c739e; text-decoration: none;" title="Brown Rice vs White Rice: Benefits and Cautions">Brown Rice</a>, oats, buckwheat, barley, millet, <a href="http://realfoodforlife.com/quinoa-powerfood/" style="color: #0c739e; text-decoration: none;" title="Quinoa a Powerfood for You">quinoa</a> are a great source of vitamins, <span style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 12.727272033691406px; line-height: 18.99147605895996px;">minerals, fiber, and some protein.</span><strong></strong></div>
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<strong>4. Drink lots of pure water. </strong>Water is needed for digestion, circulation of body fluids and joint lubrication.<strong></strong><strong><strong><strong></strong></strong></strong></div>
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<strong>5. Exercise. Nourishing Friendships. Nature. Sleep.</strong> As your body starts functioning on a healthier level, you might naturally tend to stop craving things that interfere with the body’s balance. Your body will also handle imbalance better. These regenerative sources are what I teach people to plan and cook in my healthy web <a href="http://realfoodforlife.com/retreats/" style="color: #0c739e; text-decoration: none;" target="_blank">BootCamps</a>.</div>
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The best thing about regeneration is that you don’t have to think about what your body is doing. All you have to do is set up the proper conditions and your body will take care of everything else.</div>
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A healthy body has the ability to heal itself of all (or almost all) problems if properly nourished. Thinking and worrying about it does not enhance the process, it actually can slow it down. You might as well be a carefree teenager just like your 15 ½-year-old body!</div>
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<strong>Staying Young: Final Factors</strong></div>
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You might notice that the big 5 regenerative choices actually cost a lot less than the degenerative options — and some are entirely free!</div>
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The nice thing about regeneration is that you don’t have to think about what your body is doing. All you have to do is set up the proper conditions and your body will take care of everything else. A healthy body has the ability to heal itself of all (or almost all) problems if properly nourished.</div>
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Once the body has the basic raw materials for proper regeneration the next step is how we use that body.<br />Equally important is how we use the mind that “drives” the body.</div>
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The body was not meant to sit idle. Neither was our mind. If you are not <em>moving</em> the body regularly, it will become toxic and acidic. Some health professionals say you should not sit for more than one hour without getting up and moving around. I personally like to move around outside so I can also get the sunshine and fresh air.</div>
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<strong>This article</strong> is an excerpt from the life transforming book – <a href="http://realfoodforlife.com/eating-green-clean-and-lean-e-book/" style="color: #0c739e; text-decoration: none;" target="_blank">Green Means Lean.</a> Check it out!</div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 19px;"><br /><br /></span>Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-87356644421825719452013-06-03T21:58:00.001-07:002013-06-03T21:58:12.095-07:00http://startmyrippln.jigsy.com/<h3 class="title" style="font-family: 'Open Sans', Arial, Verdana, sans-serif; margin: 10px 0px;"><a href="http://startmyrippln.jigsy.com/entries/general/the-rippln-wealth-revolution!" style="text-decoration: none;"><span style="background-color: white; color: black;">THE RIPPLN WEALTH REVOLUTION!</span></a></h3><a href="http://startmyrippln.jigsy.com/#.Ua1zg4DMp2o.blogger"><span style="background-color: white; color: black;">http://startmyrippln.jigsy.com/</span></a>Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-14985462392314843292013-05-22T02:12:00.000-07:002013-06-20T11:31:08.586-07:00Treatment of Obesity through fasting<br />
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<img height="290" src="http://30dayshredresults.org/wp-content/uploads/2013/02/losing-weight.jpg" width="400" /></div>
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<span class="CharAttribute0">Loosing weight for some can be a difficult ordeal when it involves eternally depriving oneself of a hearty meal. unlike other calorie restriction programs, periodic fasting allows the individual a feasting period following an initial period during which the individualis required to undergo abstenance from food. It has been shown in humans and animals that there is no significant increase in weight after a period of feasting on even fatty foods when it is preceded by a fasting period</span><o:p> </o:p></div>
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<span class="CharAttribute0">The mechanism of weight management through periodic fasting is thought to be in part due to the increased sensitivity to insulin. Following the fasting period the cells tend to respond more readily to insulin and take up glucose more effectively. Furthermore fasting is also associated with cleansing of the body allowing old substances to be fully absorbed during the period of fasting such that when followed by feasting, the body absorbs and makes use of food nutrients more efficiently.</span><o:p> </o:p></div>
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<span class="CharAttribute0">While a drastic switch to zero food consumption over sustained period is not feasible nor is it ideal, a systematic induction is usually included in a fasting program allowing the person's body to adjust to the process with ease. A fasting program also usually involves some preliminary checks such as body mass index in order to recommend the most suitable program for the individual. Similarly the feasting process should also be well monitored to prevent excessive practice. </span><o:p> </o:p></div>
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<span class="CharAttribute0">The periodic fasting has been embraced by many seeking a means to control obessity due to the fact that it allows for feasting period. People are more likely to stick to this form of sliming down program as it still allows them the pleasures of a good feast which makes the process more endurable.</span></div>
Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-90061237725634136272013-05-22T02:08:00.005-07:002013-05-22T02:08:56.245-07:00Factor N 5: Hi-tech biomedicine <br />
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<span style="font-size: 14px;">For the individual concerned, medical treatment may obviously have a literally vital role in permitting a long and healthy life. But we should not forget that such "crisis-management", necessary and important as it is, is not the same as dealing with the aging process itself.</span></div>
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<a href="http://www.anti-aging-plan.com/images/photos/biomed.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://www.anti-aging-plan.com/images/photos/biomed.jpg" style="background-color: transparent;" /></a><span style="font-size: 14px;">There is sometimes a temptation (and even, from the narrow "medical-industry" point of view, a commercial incentive) to live recklessly -- the most obvious example is of course smoking; closely followed by eating the typical "junk" diet -- and assume that the "repair depot" will be able to magically fix any resulting problems. (This is alas, all too often, a young person's perspective.)</span></div>
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<span style="font-size: 14px;">Perhaps, by outlining examples of the "nitty-gritty" detail involved in some of the latest techniques, we may be able to give such a reader pause for thought. Prevention, where this is feasible (and in many cases it is), is incomparably better than cure!<br /></span></div>
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<span style="font-size: 14px;">There are several important new high tech biomedical methods and techniques, which are crucial for anti-aging and life extension:</span><span class="article"><br /><br /><span style="font-size: 14px;">Biomarkers of aging<br />Personalized genomic testing for disease risk</span></span><span class="article"><span style="font-size: 14px;">Early disease diagnostics</span><span style="font-size: 14px;"><br /></span><span style="font-size: 14px;">Stem cell therapy and tissue growth</span><span style="font-size: 14px;"><br /></span><span style="font-size: 14px;">Gene modification and gene therapy</span><span style="font-size: 14px;"><br /></span><span style="font-size: 14px;">Organ transplantation</span><span style="font-size: 14px;"><br /></span><span style="font-size: 14px;">Artificial organs</span><span style="font-size: 14px;"><br /> </span></span></div>
Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-54871486747711723412013-05-21T09:28:00.000-07:002013-05-21T09:36:02.322-07:00HAVE YOU HARD OF RIPPLN (THE GAME IS ON)<br />
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<span class="messageBody" data-ft="{"type":3}"><img alt="" aria-busy="false" aria-describedby="fbPhotosSnowliftCaption" class="spotlight" height="99" src="https://fbcdn-sphotos-b-a.akamaihd.net/hphotos-ak-ash3/548405_449038301843561_617490196_n.jpg" width="400" /><br /> IF YOU ARE INTERESTED INBOX ME YOU NAME AND EMAIL AND I WILL INVITE YOU TO THE GAME, WATCH THE VIDEO AFTER THE CUT FOR MORE......</span>you can reach me here lovyna@gmail.com<a name='more'></a></h5>
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Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-57103186670613588172013-05-17T06:00:00.000-07:002013-05-17T06:00:10.667-07:00The Grapefruit Diet<br />
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The Grapefruit Diet: What It Is</h3>
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The Grapefruit Diet has been around a long time -- since at least the 1930s. It's a short-term, <a href="http://www.webmd.com/diet/default.htm" style="color: #3789b9; outline: none; text-decoration: none;">quick weight loss</a> plan.</div>
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The plan lasts for 12 days. Most versions promise a 10-pound weight loss during that time.</div>
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Unfortunately, the results aren't likely to last. The weight you lose is mostly fluid, and because you don't change your long-term eating habits on the diet, there's a good chance you'll gain it all back.</div>
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The Grapefruit Diet: What You Can Eat<a name='more'></a></h3>
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Most versions of the Grapefruit Diet include a small variety of foods for breakfast, lunch, dinner, and at bedtime.</div>
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In the Grapefruit Diet, you can use all the butter and salad dressing you want and prepare foods in any method, including fried.</div>
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The grapefruit juice must be unsweetened. Any food or beverage not on the diet is not allowed. Snacking is only permitted after dinner. The plan calls for drinking 64 ounces of water daily and also allows you to drink black coffee.</div>
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The Grapefruit Diet: How It Works</h3>
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Because the calories are very low -- averaging 800-1,000 calories in most versions -- most people will lose weight on this plan.</div>
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That has nothing to do with grapefruit. There is no scientific proof of any "enzyme" in grapefruit that supposedly burns fat. </div>
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While grapefruit is a very nutritious low-calorie fruit (66-84 calories per serving), loaded with vitamin C and fiber, it is not a fat burner.</div>
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Expert Perspective</h3>
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Don't look to this plan for lasting weight loss. The diet is so limited in the foods it permits that it doesn't help you improve your eating habits, and it can get boring.</div>
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Healthy weight loss is a process. "Look for a flexible weight loss diet individualized to your needs, [one] that addresses behaviors, includes a wide variety of healthy foods, exercise, and can be enjoyed," says Connie Diekman, RD, LD, director of university nutrition at Washington University in St Louis.</div>
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Along with a well-balanced, sensible, calorie-controlled diet, don't forget to include a regular dose of physical activity -- a scientifically proven way to burn fat and lose weight.</div>
Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-17577009206300067512013-05-17T05:00:00.000-07:002013-05-17T05:41:14.067-07:003 Easy Full-Body Exercises, 1 Piece of Equipment<br />
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If you are looking for one very efficient piece of exercise, look no further than the kettlebell. Kettlebell workouts are famous for <span class="IL_AD" id="IL_AD1" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(0, 153, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; color: rgb(0, 153, 0) !important; cursor: pointer !important; display: inline !important; float: none !important; padding: 0px 0px 1px !important; position: static;">burning fat</span> by increasing lean muscle while building balance and grace. Plus it is an amazing stress-reliever that relieves tension in both the muscles and the mind. The exercises are simple, yet effective.</div>
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When used correctly, kettleballs are wonderful conditioning tools. They can be used for various purposes such as:</div>
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<li>Cardiovascular conditioning</li>
<li>Fat loss</li>
<li>Strength and stamina</li>
<li>Muscular endurance, especially the legs, buttocks and lower back</li>
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<strong><big>Choosing the Correctly Sized Kettlebell</big></strong><br />
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When first starting out, choosing the correct size kettlebell to train with is very important. You need to pick a weight that is easy enough to handle but heavy enough to make you use your hips explosively to drive the kettlebell in to its correct <span class="IL_AD" id="IL_AD5" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(0, 153, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; color: rgb(0, 153, 0) !important; cursor: pointer !important; display: inline !important; float: none !important; padding: 0px 0px 1px !important; position: static;">position</span>, depending upon the exercise that you are doing.</div>
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Most ladies would normally start with either a 5-10 pound kettlebell, while men would normally start with a 15-20 pound kettlebell. The size depends on the condition of the person exercising, so don't be afraid to drop down a size to keep proper form. Initially, more repetitions are better than more weight.</div>
<big><strong>Kettlebell Basic Exercises</strong></big><br />
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Before you can start on a basic routine, you must first master the three basic exercises with the kettlebell. These are:</div>
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<li>The Swing</li>
<li>The Clean</li>
<li>The Snatch</li>
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<strong>1. The Swing</strong><br />
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This is a simple exercise, but extremely effective using the whole body. Standing with your feet slightly more than shoulder width apart, hold a kettlebell with knees bent. Grip the kettlebell with both hands and lift to groin height. Ensure that your back is arched and that your head is upright. Keep the weight on your heels, bending at the knees, back straight and head looking up and forwards (as if you are going to sit down in a chair). Swing the kettlebell to the rear backwards, between the legs. The weight should remain on your heels and the shins should be vertical.</div>
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It is essential that you perfect this movement because without it, you will never have the leverage to get your hips into the movement. You should feel the kettlebell pulling you backwards and your hamstrings contracting. Pushing through your feet and legs, quickly snap/thrust the hips forward tightening the glutes and abs (This motion is similar to jumping up vertically.) Do this quick snap of the hips motion while at the same time projecting the kettlebell forwards and away from the body. Keep the arms relatively straight and bring the kettlebell to waist, chest or head height, then allow the kettlebell to freely return to the startposition and repeat.</div>
<strong>2. The Clean</strong><br />
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Hold the kettlebell in one hand. Swing it through the legs, bring it forward, and push up through the legs from the feet. As the kettlebell comes over the top of your hand to hit your forearm, grip the handle tight and also dip at the knees. This will assist you in absorbing the impact of the kettlebell. The kettlebell should lie on the forearm with your elbow tucked into the side. The wrist should be flat, and your palm should be facing inwards towards the body.</div>
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The Swing will test your stamina, grip, and body coordination. The entire exercise can be carried out using one hand, switching at the top or bottom of the drill. It is important to keep core muscles tight to control the kettlebell at all times.</div>
<strong>3. The 'One-Arm' Snatch</strong><br />
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Swing the kettlebell back through the legs as you push through the feet and legs. Bring it up, snapping at the hips, sucking the floor up with your glutes. At this point, the body should be locked; the power of your drill should now have the kettlebell well on its way up. Remember: as the kettlebell comes over, dip at the knees and grip the handle to slow the kettlebell and avoid the impact on the forearm. The entire body should be locked with total tension that includes a strong core. </div>
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Kettlebells can make a huge difference in your strength, core, muscle tone and stamina. The exercises are simple but effective. Losing weight is an added bonus! Enjoy!</div>
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<b>Sherry L. Granader</b> is a Sports Nutritionist, National Speaker and Spokesperson, Author of 2 healthy cookbooks, Writer, Ghost Writer, Nationally Certified <span class="IL_AD" id="IL_AD4" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(0, 153, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; color: rgb(0, 153, 0) !important; cursor: pointer !important; display: inline !important; float: none !important; padding: 0px 0px 1px !important; position: static;">Fitness Instructor</span> and Personal Trainer. She has shared the stage with such celebrities as Whoopi Goldberg, Suze Orman and the late Governor Ann Richards and served as the On-Air Nutritionist for QVC television in the United States and the UK. She has cooked for her favorite bodybuilder, Lou Ferrigno (The Incredible Hulk) and his family, shared her nutrition expertise with Chuck Norris on the set of his movie "Sidekicks" and appeared on 8-time Mr. Olympia, Lee Haney's Championship Workouts on ESPN. Sherry hosted her own "<span class="IL_AD" id="IL_AD2" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(0, 153, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; color: rgb(0, 153, 0) !important; cursor: pointer !important; display: inline !important; float: none !important; padding: 0px 0px 1px !important; position: static;">Healthy Living</span>" show on PBS for several years. For more information on Sherry, visit<a href="http://www.sgfit.com/" style="color: #0089ca; text-decoration: none;">www.sgfit.com</a> or write to Sherry at <a href="mailto:sgfit12@aol.com" style="color: #0089ca; text-decoration: none;">sgfit12@aol.com</a>.</div>
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Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-18092169116450532372013-05-17T04:00:00.000-07:002013-05-17T05:42:35.972-07:00The Ultimate Muscle-Building Vegetarian Menu!<br />
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When you hear the words "buff vegetarian," does anyone come to mind? How about former Mr. Universe <a href="http://contest.bodybuilding.com/bio/100152/" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Bill Pearl</a> and six-time Ms. Olympia <a href="http://www.bodybuilders.com/cory.htm" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Cory Everson</a>? These eye-popping physiques were both supported by a vegetarian diet.</div>
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It's more than possible to build lean muscle without eating meat. If it sounds crazy, keep reading.</div>
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Do you want to expand your grocery-shopping horizons, pack in new sources of high-quality nutrients, and still consume 150-plus grams of <a href="http://www.bodybuilding.com/store/protein.htm" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">protein</a> in one day? Well, you'll get all that and more from the meatless meal plan below.</div>
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So if your tastebuds and food sensibilities are begging for a change—Ah! Not another chicken breast!—why not try vegetarian for a day?</div>
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<img height="238" src="http://www.bodybuilding.com/fun/images/2013/no-meat-no-problem-reskin-1.jpg" style="border: 0px; font-family: inherit; font-style: inherit; margin: -10px 0px 0px; padding: 0px; vertical-align: baseline;" width="560" /></div>
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You don't have to eat like a rabbit, and you don't have to commit to lifelong veggie-worship to take vegetarianism for a test drive.</div>
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It's all about complementary proteins and taking in all of your <a href="http://www.bodybuilding.com/store/amino.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">amino acids</a>, minus the meat. But let's skip the science and get to the mouthwatering recipes, shall we?</div>
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Breakfast</h2>
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Tofu and Spinach Scramble <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span></div>
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<img height="324" src="http://www.bodybuilding.com/fun/images/2013/no-meat-no-problem-reskin-2.jpg" style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;" width="560" /></div>
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What You Need</div>
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<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">8 ounces firm <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Tofu</a> (chopped or crumbled)</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">2 <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Egg Whites</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">2 cups <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Spinach</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1/2 cup sliced <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Mushrooms</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1/2 cup <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Cherry Tomatoes</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;"><a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Olive Oil</a>, fresh <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Garlic</a>, <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Soy Sauce</a>, <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Lemon Juice</a> and <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Salt</a> and <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Pepper</a> to taste</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">A sprinkle of <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Red Chili Flakes</a> if you like it hot!<a name='more'></a></li>
</ul>
</div>
<div id="meal-plan-table" style="background-color: white; border: 0px; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 13px; margin: 15px 0px 5px; padding: 0px; vertical-align: baseline;">
<div class="workout-header-green" style="background-color: #5b8f05; background-image: url(http://www.bodybuilding.com/fun/images/2012/greenworkoutheadingbg.gif); background-position: 100% 50%; background-repeat: no-repeat no-repeat; border: 0px; color: white; font-family: inherit; font-style: inherit; font-weight: bold; line-height: 22px; margin: 0px; padding: 0px 0px 0px 10px; vertical-align: baseline; width: 400px;">
What You Need To Do</div>
</div>
<div class="titled-list" style="background-color: white; border: 0px; font-family: arial; font-size: 13px; line-height: 18px; margin: 0px 0px 18px; padding: 0px; vertical-align: baseline; width: 560px;">
<ol style="border: 0px; font-family: inherit; font-size: 12px; font-style: inherit; margin: 20px 0px 0px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Heat 1 teaspoon of olive oil in a pan on medium heat (less oil if the pan is non-stick). Throw in tomatoes, mushrooms, and 1 clove of garlic (crushed or chopped), and let everything cook until the mushrooms have softened, turning slightly golden brown.</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Turn the heat to low and throw in the tofu, a splash of soy sauce, splash of lemon, and your salt and pepper to taste. Cook for another 3-5 minutes, letting some of the liquid cook off and the tofu to warm up.</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Turn off the heat and mix in the spinach.</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">On the side you can add 1/4 cup of your pre-cooked quinoa. But before you serve the quinoa, here's an easy way to jazz it up for breakfast.</li>
</ol>
</div>
<br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 13px;" />
<div class="article-title" style="background-color: white; border: 0px; font-family: Arial, 'DejaVu Sans', 'Liberation Sans', Freesans, sans-serif; font-size: 18px; line-height: 18px; margin: 0px 0px 5px; padding: 0px; vertical-align: baseline; width: 560px;">
Sweet Cinnamon Quinoa (Side) <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span></div>
<div id="meal-plan-table" style="background-color: white; border: 0px; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 13px; margin: 15px 0px 5px; padding: 0px; vertical-align: baseline;">
<div class="workout-header-green" style="background-color: #5b8f05; background-image: url(http://www.bodybuilding.com/fun/images/2012/greenworkoutheadingbg.gif); background-position: 100% 50%; background-repeat: no-repeat no-repeat; border: 0px; color: white; font-family: inherit; font-style: inherit; font-weight: bold; line-height: 22px; margin: 0px; padding: 0px 0px 0px 10px; vertical-align: baseline; width: 400px;">
What You Need</div>
</div>
<div class="titled-list" style="background-color: white; border: 0px; font-family: arial; font-size: 13px; line-height: 18px; margin: 0px 0px 18px; padding: 0px; vertical-align: baseline; width: 560px;">
<ul style="border: 0px; font-family: inherit; font-size: 12px; font-style: inherit; margin: 20px 0px 0px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1/4 cup cooked <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Quinoa</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1 palm-full of <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Walnuts</a> or <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">pecans</a> (7-10 individual nuts)</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1 palm-full of <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Blackberries</a> or <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">blueberries</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Sprinkle of <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Cinnamon</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Sweeten with <a href="http://www.bodybuilding.com/store/stevia.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Stevia</a> (zero-calorie, natural sweetener) or use agave nectar or a bit of <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Honey</a></li>
</ul>
</div>
<div id="meal-plan-table" style="background-color: white; border: 0px; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 13px; margin: 15px 0px 5px; padding: 0px; vertical-align: baseline;">
<div class="workout-header-green" style="background-color: #5b8f05; background-image: url(http://www.bodybuilding.com/fun/images/2012/greenworkoutheadingbg.gif); background-position: 100% 50%; background-repeat: no-repeat no-repeat; border: 0px; color: white; font-family: inherit; font-style: inherit; font-weight: bold; line-height: 22px; margin: 0px; padding: 0px 0px 0px 10px; vertical-align: baseline; width: 400px;">
What You Need To Do</div>
</div>
<div class="titled-list" style="background-color: white; border: 0px; font-family: arial; font-size: 13px; line-height: 18px; margin: 0px 0px 18px; padding: 0px; vertical-align: baseline; width: 560px;">
<ol style="border: 0px; font-family: inherit; font-size: 12px; font-style: inherit; margin: 20px 0px 0px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Reheat your quinoa in the microwave (you can add a splash of <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">soy milk</a>, almond milk, or hemp milk if you want it to be more moist).</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Add the walnuts, blackberries, cinnamon and stevia and mix it all together with a spoon.</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Serve warm!</li>
</ol>
</div>
<div class="nutrition-facts" style="background-color: white; border-bottom-left-radius: 3px; border-bottom-right-radius: 3px; border-top-left-radius: 3px; border-top-right-radius: 3px; border: 1px solid; color: #333333; font-family: arial; font-size: 13px; line-height: 18px; margin: 0px 0px 18px; padding: 0px; vertical-align: baseline; width: 250px;">
<div class="nutrition-facts-title" style="border-bottom-style: solid; border-width: 2px; font-size: 18px; font-style: inherit; margin: 5px 5px 0px; padding: 0px; vertical-align: baseline; width: 240px;">
Nutrition Facts<br />
<span style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Serving Size Entire meal, including quinoa on the side </span></div>
<div class="nutrition-table-label" style="border-bottom-style: solid; border-width: 2px; font-size: 11px; font-style: inherit; margin: 0px 5px; padding: 0px; text-align: right; vertical-align: baseline; width: 240px;">
Amount per serving</div>
<div class="nutrition-table-macros" style="border-bottom-style: solid; border-width: 1px; font-style: inherit; margin: 5px; padding: 0px; vertical-align: baseline; width: 240px;">
Calories 418</div>
<div class="nutrition-table-macros" style="border-bottom-style: solid; border-width: 1px; font-style: inherit; margin: 5px; padding: 0px; vertical-align: baseline; width: 240px;">
Total Fat<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">26g</span></div>
<div class="nutrition-table-macros" style="border-bottom-style: solid; border-width: 1px; font-style: inherit; margin: 5px; padding: 0px; vertical-align: baseline; width: 240px;">
Total Carbs<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">29g</span></div>
<div class="nutrition-table-macros" style="border-bottom-style: solid; border-width: 1px; font-style: inherit; margin: 5px; padding: 0px; vertical-align: baseline; width: 240px;">
Protein<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">31g</span></div>
<div class="nutrition-table-macros" style="border-bottom-style: solid; border-width: 1px; font-style: inherit; margin: 5px; padding: 0px; vertical-align: baseline; width: 240px;">
Fiber<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">7.5g</span></div>
</div>
<div align="left" style="background-color: white; border: 0px; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 13px; margin: 0px; padding: 0px; vertical-align: baseline;">
<img src="http://www.bodybuilding.com/fun/images/2009/print2_white.jpg" style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;" /> <span style="font-size: x-small;"><a href="http://www.bodybuilding.com/fun/docs/2011/tofu-spinach-scramble.pdf" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Tofu and Spinach Scramble with Sweet Cinnamon Quinoa</a> PDF (66.3 KB)</span></div>
<br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 13px;" />
<h2 class="article-sub-header" style="background-color: white; border: 0px; font-family: 'Arial Black', Arial, Helvetica, sans-serif; font-size: 25px; line-height: 25px; margin: 25px 0px 10px; padding: 0px; vertical-align: baseline;">
Mid-afternoon Meal</h2>
<div class="article-title" style="background-color: white; border: 0px; font-family: Arial, 'DejaVu Sans', 'Liberation Sans', Freesans, sans-serif; font-size: 18px; line-height: 18px; margin: 0px 0px 5px; padding: 0px; vertical-align: baseline; width: 560px;">
Greek Yogurt, Almonds, and Dried Apricot <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span></div>
<div style="background-color: white; border: 0px; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 18px; padding: 0px; vertical-align: baseline;">
<img height="405" src="http://www.bodybuilding.com/fun/images/2013/no-meat-no-problem-reskin-3.jpg" style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;" width="560" /></div>
<div id="meal-plan-table" style="background-color: white; border: 0px; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 13px; margin: 15px 0px 5px; padding: 0px; vertical-align: baseline;">
<div class="workout-header-green" style="background-color: #5b8f05; background-image: url(http://www.bodybuilding.com/fun/images/2012/greenworkoutheadingbg.gif); background-position: 100% 50%; background-repeat: no-repeat no-repeat; border: 0px; color: white; font-family: inherit; font-style: inherit; font-weight: bold; line-height: 22px; margin: 0px; padding: 0px 0px 0px 10px; vertical-align: baseline; width: 400px;">
What You Need</div>
</div>
<div class="titled-list" style="background-color: white; border: 0px; font-family: arial; font-size: 13px; line-height: 18px; margin: 0px 0px 18px; padding: 0px; vertical-align: baseline; width: 560px;">
<ul style="border: 0px; font-family: inherit; font-size: 12px; font-style: inherit; margin: 20px 0px 0px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">8 ounces of <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Greek Style Yogurt</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1-2 palm-fulls of raw or roasted <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Almonds</a> (unsalted and unsweetened)</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1 palm-full of dried <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Apricot</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1 packet of Stevia (zero calorie sweetener) or a bit of agave or <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Honey</a></li>
</ul>
</div>
<div id="meal-plan-table" style="background-color: white; border: 0px; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 13px; margin: 15px 0px 5px; padding: 0px; vertical-align: baseline;">
<div class="workout-header-green" style="background-color: #5b8f05; background-image: url(http://www.bodybuilding.com/fun/images/2012/greenworkoutheadingbg.gif); background-position: 100% 50%; background-repeat: no-repeat no-repeat; border: 0px; color: white; font-family: inherit; font-style: inherit; font-weight: bold; line-height: 22px; margin: 0px; padding: 0px 0px 0px 10px; vertical-align: baseline; width: 400px;">
What You Need To Do</div>
</div>
<div class="titled-list" style="background-color: white; border: 0px; font-family: arial; font-size: 13px; line-height: 18px; margin: 0px 0px 18px; padding: 0px; vertical-align: baseline; width: 560px;">
<ol style="border: 0px; font-family: inherit; font-size: 12px; font-style: inherit; margin: 20px 0px 0px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Combine all the above ingredients and chow down!</li>
</ol>
</div>
<div class="nutrition-facts" style="background-color: white; border-bottom-left-radius: 3px; border-bottom-right-radius: 3px; border-top-left-radius: 3px; border-top-right-radius: 3px; border: 1px solid; color: #333333; font-family: arial; font-size: 13px; line-height: 18px; margin: 0px 0px 18px; padding: 0px; vertical-align: baseline; width: 250px;">
<div class="nutrition-facts-title" style="border-bottom-style: solid; border-width: 2px; font-size: 18px; font-style: inherit; margin: 5px 5px 0px; padding: 0px; vertical-align: baseline; width: 240px;">
Nutrition Facts<br />
<span style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Serving Size </span></div>
<div class="nutrition-table-label" style="border-bottom-style: solid; border-width: 2px; font-size: 11px; font-style: inherit; margin: 0px 5px; padding: 0px; text-align: right; vertical-align: baseline; width: 240px;">
Amount per serving</div>
<div class="nutrition-table-macros" style="border-bottom-style: solid; border-width: 1px; font-style: inherit; margin: 5px; padding: 0px; vertical-align: baseline; width: 240px;">
Calories 428</div>
<div class="nutrition-table-macros" style="border-bottom-style: solid; border-width: 1px; font-style: inherit; margin: 5px; padding: 0px; vertical-align: baseline; width: 240px;">
Total Fat<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">23g</span></div>
<div class="nutrition-table-macros" style="border-bottom-style: solid; border-width: 1px; font-style: inherit; margin: 5px; padding: 0px; vertical-align: baseline; width: 240px;">
Total Carbs<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">31g</span></div>
<div class="nutrition-table-macros" style="border-bottom-style: solid; border-width: 1px; font-style: inherit; margin: 5px; padding: 0px; vertical-align: baseline; width: 240px;">
Protein<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">23g</span></div>
<div class="nutrition-table-macros" style="border-bottom-style: solid; border-width: 1px; font-style: inherit; margin: 5px; padding: 0px; vertical-align: baseline; width: 240px;">
Fiber<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">5g</span></div>
</div>
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<img src="http://www.bodybuilding.com/fun/images/2009/print2_white.jpg" style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;" /> <span style="font-size: x-small;"><a href="http://www.bodybuilding.com/fun/docs/2011/greek-yogurt.pdf" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Greek Yogurt, Almonds, and fresh or dried Fruit</a> PDF (10.5 KB)</span></div>
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Lunch</h2>
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Portabella and "Sausage" Pasta with Spinach <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span></div>
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<img height="312" src="http://www.bodybuilding.com/fun/images/2013/no-meat-no-problem-reskin-4.jpg" style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;" width="560" /></div>
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What You Need</div>
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<ul style="border: 0px; font-family: inherit; font-size: 12px; font-style: inherit; margin: 20px 0px 0px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1 cup <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Portabella Mushroom Caps</a>, sliced</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">4 ounces of <a href="http://www.lightlife.com/product_detail.jsp?p=gimmeleansausage" rel="no-follow" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Gimme Lean Ground Sausage</a> (about 1/3 of the package)</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1/2 cup chopped <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Onions</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1/4 cup <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Red Wine</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1 tbsp <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Olive Oil</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1 cloves <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Garlic</a>, finely chopped or crushed</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;"><a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Salt</a>, <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Black Pepper</a>, <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Basil</a>, <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Oregano</a> to taste</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1 ounce dry, <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Whole-wheat Penne Pasta</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">2 cups fresh <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Spinach</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Drizzle of <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Balsamic Vinegar</a></li>
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<strong>Note:</strong> You can choose any whole wheat pasta that you'd like or even a specialty pasta such as pastas made with quinoa flour or brown rice flour. Read the nutrition label to understand how much pasta equals one serving.</div>
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What You Need To Do</div>
</div>
<div class="titled-list" style="background-color: white; border: 0px; font-family: arial; font-size: 13px; line-height: 18px; margin: 0px 0px 18px; padding: 0px; vertical-align: baseline; width: 560px;">
<ol style="border: 0px; font-family: inherit; font-size: 12px; font-style: inherit; margin: 20px 0px 0px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Heat the tablespoon of olive oil on medium in a large saute pan. When the oil is hot, place onion, mushrooms, and garlic in the pan. Cook 2 to 3 minutes, until the vegetables start to shrink and/or brown a little bit.</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">They shouldn't be cooked all the way through. Add your favorite cooking red wine (I found both Merlot and Cabernet to be good options for this meal) and the "sausage" to the pan.</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Cook all together until the alcohol has cooked out of the wine and little liquid remains. Add your spices to the pan, to your taste.</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Cook the pasta according to package directions, and then add your mushroom and sausage mix to the pasta. Mix well and place on top of a bed of fresh spinach.</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Drizzle with balsamic and eat up! I like this meal hot and cold.</li>
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<div class="nutrition-facts-title" style="border-bottom-style: solid; border-width: 2px; font-size: 18px; font-style: inherit; margin: 5px 5px 0px; padding: 0px; vertical-align: baseline; width: 240px;">
Nutrition Facts<br />
<span style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Serving Size </span></div>
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Amount per serving</div>
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Calories 444</div>
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Total Fat<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">16g</span></div>
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Total Carbs<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">32g</span></div>
<div class="nutrition-table-macros" style="border-bottom-style: solid; border-width: 1px; font-style: inherit; margin: 5px; padding: 0px; vertical-align: baseline; width: 240px;">
Protein<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">28g</span></div>
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Fiber<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">15g</span></div>
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<img src="http://www.bodybuilding.com/fun/images/2009/print2_white.jpg" style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;" /> <span style="font-size: x-small;"><a href="http://www.bodybuilding.com/fun/docs/2011/portabella-pasta.pdf" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Portabella and "Sausage" Pasta with Spinach</a> PDF (70.9 KB)</span></div>
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<h2 class="article-sub-header" style="background-color: white; border: 0px; font-family: 'Arial Black', Arial, Helvetica, sans-serif; font-size: 25px; line-height: 25px; margin: 25px 0px 10px; padding: 0px; vertical-align: baseline;">
Snack</h2>
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Edamame, Hummus, Whole-grain Crackers <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span></div>
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<img height="310" src="http://www.bodybuilding.com/fun/images/2013/no-meat-no-problem-reskin-food.jpg" style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;" width="560" /></div>
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<div class="workout-header-green" style="background-color: #5b8f05; background-image: url(http://www.bodybuilding.com/fun/images/2012/greenworkoutheadingbg.gif); background-position: 100% 50%; background-repeat: no-repeat no-repeat; border: 0px; color: white; font-family: inherit; font-style: inherit; font-weight: bold; line-height: 22px; margin: 0px; padding: 0px 0px 0px 10px; vertical-align: baseline; width: 400px;">
What You Need</div>
</div>
<div class="titled-list" style="background-color: white; border: 0px; font-family: arial; font-size: 13px; line-height: 18px; margin: 0px 0px 18px; padding: 0px; vertical-align: baseline; width: 560px;">
<ul style="border: 0px; font-family: inherit; font-size: 12px; font-style: inherit; margin: 20px 0px 0px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">3 ounces of fresh or boiled <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Edamame</a> (immature green soybeans—Don't eat the shells!)</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">2 or 3 tbsp <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Hummus</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1 ounce <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Whole-grain Crackers</a> (usually between 7 to 10 crackers depending on the product, but my favorite is Kashi Heart to Heart Whole Grain)</li>
</ul>
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<div class="workout-header-green" style="background-color: #5b8f05; background-image: url(http://www.bodybuilding.com/fun/images/2012/greenworkoutheadingbg.gif); background-position: 100% 50%; background-repeat: no-repeat no-repeat; border: 0px; color: white; font-family: inherit; font-style: inherit; font-weight: bold; line-height: 22px; margin: 0px; padding: 0px 0px 0px 10px; vertical-align: baseline; width: 400px;">
What You Need To Do</div>
</div>
<div class="titled-list" style="background-color: white; border: 0px; font-family: arial; font-size: 13px; line-height: 18px; margin: 0px 0px 18px; padding: 0px; vertical-align: baseline; width: 560px;">
<ol style="border: 0px; font-family: inherit; font-size: 12px; font-style: inherit; margin: 20px 0px 0px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">This one is simple: Hold, dip, munch. Construct an edamame and cracker tower with hummus as cement. Challenge yourself—how high can you stack?</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Annoy your cubicle buddies with the sound of crunching. After all, it's good for your health, and that's what matters.</li>
</ol>
</div>
<div class="nutrition-facts" style="background-color: white; border-bottom-left-radius: 3px; border-bottom-right-radius: 3px; border-top-left-radius: 3px; border-top-right-radius: 3px; border: 1px solid; color: #333333; font-family: arial; font-size: 13px; line-height: 18px; margin: 0px 0px 18px; padding: 0px; vertical-align: baseline; width: 250px;">
<div class="nutrition-facts-title" style="border-bottom-style: solid; border-width: 2px; font-size: 18px; font-style: inherit; margin: 5px 5px 0px; padding: 0px; vertical-align: baseline; width: 240px;">
Nutrition Facts<br />
<span style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Serving Size </span></div>
<div class="nutrition-table-label" style="border-bottom-style: solid; border-width: 2px; font-size: 11px; font-style: inherit; margin: 0px 5px; padding: 0px; text-align: right; vertical-align: baseline; width: 240px;">
Amount per serving</div>
<div class="nutrition-table-macros" style="border-bottom-style: solid; border-width: 1px; font-style: inherit; margin: 5px; padding: 0px; vertical-align: baseline; width: 240px;">
Calories 335</div>
<div class="nutrition-table-macros" style="border-bottom-style: solid; border-width: 1px; font-style: inherit; margin: 5px; padding: 0px; vertical-align: baseline; width: 240px;">
Total Fat<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">16.5g</span></div>
<div class="nutrition-table-macros" style="border-bottom-style: solid; border-width: 1px; font-style: inherit; margin: 5px; padding: 0px; vertical-align: baseline; width: 240px;">
Total Carbs<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">35g</span></div>
<div class="nutrition-table-macros" style="border-bottom-style: solid; border-width: 1px; font-style: inherit; margin: 5px; padding: 0px; vertical-align: baseline; width: 240px;">
Protein<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">18g</span></div>
<div class="nutrition-table-macros" style="border-bottom-style: solid; border-width: 1px; font-style: inherit; margin: 5px; padding: 0px; vertical-align: baseline; width: 240px;">
Fiber<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">10g</span></div>
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<img src="http://www.bodybuilding.com/fun/images/2009/print2_white.jpg" style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;" /> <span style="font-size: x-small;"><a href="http://www.bodybuilding.com/fun/docs/2011/edamame.pdf" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Edamame, Hummus, Whole-grain Crackers</a> PDF (68.4 KB)</span></div>
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Dinner</h2>
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Meatless Nachos <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span></div>
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<img height="367" src="http://www.bodybuilding.com/fun/images/2013/no-meat-no-problem-reskin-5.jpg" style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;" width="560" /></div>
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What You Need</div>
</div>
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<ul style="border: 0px; font-family: inherit; font-size: 12px; font-style: inherit; margin: 20px 0px 0px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">4 ounces of <a href="http://www.lightlife.com/product_detail.jsp?p=gimmeleansausage" rel="no-follow" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Gimme Lean Ground Sausage</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1/4 cup <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Black Beans</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1/4 cup low-fat <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Shredded Cheese Blend</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">10 multigrain Tortilla Chips (My favorite are Food Should Taste Good Multigrain Tortilla Chips)</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Optional: <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Red Chili Pepper Flakes</a></li>
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<strong>Note:</strong> If you use canned beans for the convenience factor, make sure to rinse the beans in cold water and drain them before using.</div>
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What You Need To Do To Make The Nachos</div>
</div>
<div class="titled-list" style="background-color: white; border: 0px; font-family: arial; font-size: 13px; line-height: 18px; margin: 0px 0px 18px; padding: 0px; vertical-align: baseline; width: 560px;">
<ol style="border: 0px; font-family: inherit; font-size: 12px; font-style: inherit; margin: 20px 0px 0px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Mix the black beans and Gimme Lean Ground Sausage in a microwave safe bowl. Heat the bean and "sausage" mixture for 1-2 minutes until hot.</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Sprinkle with cheese and red chili pepper flakes if you're brave enough. Eat with tortilla chips!</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Add 1 or 2 tablespoons of the home-made guacamole recipe below for added flavor and a boost of healthy fats and protein from nutritious <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">avocado</a> and quinoa!</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;"><strong>Optional:</strong> Serve nachos on a bed of fresh spinach.</li>
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Nutrition Facts<br />
<span style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Serving Size </span></div>
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Amount per serving</div>
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Calories 410</div>
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Total Fat<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">13g</span></div>
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Total Carbs<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">45g</span></div>
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Protein<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">31g</span></div>
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Fiber<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">15g</span></div>
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Easy Guacamole (Side) <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span></div>
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What You Need</div>
</div>
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<ul style="border: 0px; font-family: inherit; font-size: 12px; font-style: inherit; margin: 20px 0px 0px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1 ripe <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Avocado</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1/4 cup cooked <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Quinoa</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1/4 cup chopped <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Red Onion</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1/2 cup chopped <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Tomato</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1 <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Lime</a></li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">2 tbsp fresh Cilantro, chopped</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;"><a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Salt</a>, <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Black Pepper</a>, ground <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Cumin</a></li>
</ul>
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<div class="workout-header-green" style="background-color: #5b8f05; background-image: url(http://www.bodybuilding.com/fun/images/2012/greenworkoutheadingbg.gif); background-position: 100% 50%; background-repeat: no-repeat no-repeat; border: 0px; color: white; font-family: inherit; font-style: inherit; font-weight: bold; line-height: 22px; margin: 0px; padding: 0px 0px 0px 10px; vertical-align: baseline; width: 400px;">
What You Need To Do To Make Easy Guacamole</div>
</div>
<div class="titled-list" style="background-color: white; border: 0px; font-family: arial; font-size: 13px; line-height: 18px; margin: 0px 0px 18px; padding: 0px; vertical-align: baseline; width: 560px;">
<ol style="border: 0px; font-family: inherit; font-size: 12px; font-style: inherit; margin: 20px 0px 0px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Mix the avocado, quinoa, red onion, tomato, and cilantro together in a bowl. Add lime and your spices to taste!</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Refrigerate before serving, if desired.</li>
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<img src="http://www.bodybuilding.com/fun/images/2009/print2_white.jpg" style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;" /> <span style="font-size: x-small;"><a href="http://www.bodybuilding.com/fun/docs/2011/meatless-nachos.pdf" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Meatless Nachos with Easy Guacamole</a> PDF (70.8 KB)</span></div>
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Dessert</h2>
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Protein Pudding or Low-Carb Smoothie <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span></div>
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What You Need</div>
</div>
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<ul style="border: 0px; font-family: inherit; font-size: 12px; font-style: inherit; margin: 20px 0px 0px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Your favorite high-quality <a href="http://www.bodybuilding.com/store/protein.htm" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Protein Powder</a> in your favorite flavor.</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">A liquid: Choose ice to blend with your shake, or you can use water, <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Soy Milk</a> or almond milk.</li>
</ul>
</div>
<img border="0" class="right-image" height="226" src="http://www.bodybuilding.com/fun/images/2013/no-meat-no-problem-reskin-7.jpg" style="background-color: white; border: 0px; clear: right; color: #333333; float: right; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 13px; margin: 5px 0px 0px 18px; padding: 0px 0px 18px; vertical-align: baseline;" width="311" /><br />
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<strong>Tips:</strong> To make protein pudding, start with a very small amount of liquid and mix the protein powder and liquid together until it forms a pudding like texture. <a href="http://www.bodybuilding.com/store/mic.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Casein protein</a> or protein blends tend to work best for the pudding effect.</div>
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You can also add a bit of <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">almond butter</a>, Greek yogurt, cinnamon, nuts, or blueberries to make a fancy dessert.</div>
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You can even add almond or <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">peanut butter</a> to your protein smoothies for a boost of healthy fats and a creamy texture.</div>
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If you choose to include a high-protein dessert, you'll add between 130 and 200 calories to your day, and 1 scoop of most protein powders includes at least 20 grams of protein!</div>
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<img src="http://www.bodybuilding.com/fun/images/2009/print2_white.jpg" style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;" /> <span style="font-size: x-small;"><a href="http://www.bodybuilding.com/fun/docs/2011/protein-pudding.pdf" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">How To Make Protein Pudding</a> PDF (63.3 KB)</span></div>
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Nutrition Facts For Entire Day (Including Dessert)<br />
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Amount per serving</div>
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Calories 2260</div>
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Total Fat<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">120g</span></div>
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Total Carbs<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">176g</span></div>
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Protein<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">154g</span></div>
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Fiber<span style="border: 0px; float: right; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">53g</span></div>
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The Take-Home Lessons</h2>
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There you have it—1 gram of protein per pound of body weight for someone weighing 154 pounds. If you want more or less protein—or if you're trying to get below 2200 calories—this meal plan can be easily modified.</div>
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<strong>Here are some ideas:</strong> Scramble <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">egg whites</a> and add them to your lunch and dinner. Add <a href="http://www.bodybuilding.com/store/whey.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">whey protein</a> to your Greek yogurt. Use two scoops of <a href="http://www.bodybuilding.com/store/protein.htm" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">protein powder</a> instead of one, or add in another protein shake with water sometime during the day—perfect for a post-workout meal.</div>
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On the other hand, you can always cut down the portions of meals, leave out the quinoa for the day and drink an extra protein shake instead, or skip the guacamole.</div>
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Remember that you're not baking a souffle here. It's not food science. You can replace any ingredients you don't like with ones that you do. Mushrooms gross you out?</div>
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Try grilled <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">zucchini</a> or <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">asparagus</a>. You won't always get the same nutrient breakdown, but the calorie count should be close enough to keep you on track with your fitness goals.</div>
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Vegetarians can't build muscle? Think again.</div>
Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-71481799473366368022013-05-17T03:00:00.000-07:002013-05-17T05:42:12.648-07:00How To Improve Your Gut Health And Speed Fat Loss<br />
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You've got quite the gut.</div>
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Whoa, slow down, I'm not saying you're fat.</div>
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In fact, I've got a gut myself.</div>
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Actually, we've all got guts!</div>
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If you're familiar with functional medicine or have watched any popular health TV like <i>Oprah, The Doctors, or Doctor Oz</i>, then you already know that the "gut" is no longer that nasty thing hanging over our waistlines.</div>
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Your gut, otherwise known as your digestive tract, is now termed your 'second brain.' Before we get into why and how gut health is important to fat loss, let's get some background. Or should I say, gut-ground? (No, I probably shouldn't.)</div>
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She's ... too sexy for the ground, too sexy for the ground ...</h5>
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The Great Gutsby<a name='more'></a></h2>
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While the human body contains 100 trillion cells, our digestive tract contains close to ten times that amount in our intestines<sup style="vertical-align: text-top;">1,2</sup>. The activity of the gut so closely resembles the function of our organs that some have even termed it an "extra organ"<sup style="vertical-align: text-top;">3</sup>.</div>
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Just to give you an idea of how incredible the gut really is, scientists state that the gut has close to 100 times as many genes as the human genetic code.</div>
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If you didn't know and haven't been checking in for a visit, your digestive tract actually contains microorganism know as 'gut flora.' Recent research describes the relationship between the human body and gut flora as symbiotic<sup style="vertical-align: text-top;">4</sup>, which means that it is a close relationship with long-term interactions.</div>
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Holy Flora</h2>
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So, why and for what does our body use gut flora? Such important activities as:</div>
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<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Fermenting unused energy substrates</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Keeping the immune system strong</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Growing helpful bacteria</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Producing vitamins for the intestinal tract</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">The production of hormones<sup style="vertical-align: text-top;">2,5</sup></li>
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You've no doubt heard the term "probiotic" before, yes? This word refers to the general bacteria that we know exist in the gut. If you've taken a probiotic, you probably took lactobacillus to get rid of some nasty bloating.</div>
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Great, you're thinking. What does any of this info have to do with your actual stomach and the abs that you want decorating it?</div>
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<a href="http://www.bodybuilding.com/store/probiotics.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;"><img alt="Probiotics" src="http://www.bodybuilding.com/fun/images/2011/probiotics_featured_300x172.jpg" style="border: 0px; font-family: inherit; font-style: inherit; height: 172px !important; margin: 0px; padding: 0px; vertical-align: baseline; width: 300px !important;" /></a></div>
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<a href="http://www.bodybuilding.com/store/probiotics.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">PROBIOTICS</a></h3>
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Probiotics support your digestive health and wellness. Get the most out of any balanced nutrition plan with Probiotics!</div>
Pick up some <a href="http://www.bodybuilding.com/store/probiotics.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Probiotics</a> today</div>
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Healthy Gut, Sexy Stomach</h2>
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While gut flora has tremendous benefits to various aspects of health, we're going to focus in on its metabolic and immune properties since they help determine what you see in the mirror.</div>
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When you have trouble losing weight, you also more than likely have a gut health issue commonly known as 'leaky gut.' Your gut controls how efficiently you'll lose weight and, to a larger extent, your metabolism as a whole<sup style="vertical-align: text-top;">3,6,7</sup>.</div>
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A study done in mice has shown that your gut flora differs depending on your current body weight<sup style="vertical-align: text-top;">8</sup>. The health of the gut was directly affected by weight, and the leaner subjects had the healthiest intestinal tract. Remember, we have millions of strains of different types of bacteria, and each type has different effects on your appetite and metabolism.</div>
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Changes in our gut health can speed up the rate that we absorb fatty acids and carbohydrates, and can even increase how many calories we store as fat. With a troubled gut, you could eat the same amount of food as someone with better gut health, but your body will handle the calories differently. There is also a connection between leaky gut and increased production of the fat-storing hormone insulin and the hunger hormone leptin<sup style="vertical-align: text-top;">9</sup>.</div>
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Quality Food, Healthy Gut</h2>
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Your food quality might have the biggest impact on how healthy or unhealthy your gut truly is. The most common factors present in a bodybuilding diet that contribute to gut health issues are:</div>
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<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">A diet high in wheat</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Frequent use of cooking seed oils</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Consistent and large intakes of sugar and refined carbohydrates</li>
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Since your body can't break down or properly digest the nutrients in the foods above, you won't feel as full or satisfied. Often, you'll consume up to 30% more calories during a feeding period to achieve the same level of fullness offered by better foods<sup style="vertical-align: text-top;">4</sup>.</div>
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If these factors are common in your diet, you might have a bit more to worry about. With a damaged gut lining, you're also more likely to become hyper-sensitive to various foods. Runny nose, joint pain, frequent illness, bloating and congestion are just some of the 'popular' issues that arise if our gut lining is damaged<sup style="vertical-align: text-top;">10</sup>.</div>
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Any foreign substance that makes its way into your gut through cooking oils, environmental toxins or diet will increase an inflammatory cytokine response. This leads to increased cortisol production<sup style="vertical-align: text-top;">11</sup>, which is directly linked to stubborn lower stomach and thigh fat.</div>
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From here, you can see some more nasty issues such as lowered testosterone and slower thyroid conversion. Cytokine production also increases full body fat storage and decreases fat breakdown.</div>
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Forget Porta-Potty. You've got Porta-Poultry!</h5>
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Happy Gut, Healthy Body</h2>
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Now that we have an understanding of just how important gut health to losing stubborn fat, we need to address some issues in our diet to restore intestinal health.</div>
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My recommendations obviously depend on the length and severity of your gut health, but here's what I find to be helpful for most of my clients.</div>
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Step One</h2>
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Remove all hidden dangers in your diet! You should be following a proper fat loss diet anyway, but you might not know that most refined carbohydrates and seed oils can cause leaky gut. Remove all carbohydrates that aren't fruit or vegetables for at least ten days.</div>
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If you don't regularly consume fruits or vegetables, start with a serving of either at every meal. Don't just start dumping a bunch of fruit into your system. You'll know you're repairing your gut health if you start to have an unusual amount of gas, which indicates that your gut flora is adjusting to the incoming fiber.</div>
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Step Two</h2>
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You also need to watch your fats. Companies slap "high in omega-3" on the labels of everything these days, with the omega-3 typically coming from ALA, which the human body has a terrible time absorbing. If it's not olive oil or fish oil, don't eat it for at least ten days.</div>
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<a href="http://www.bodybuilding.com/store/fish.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;"><img alt="Fish Oil" src="http://www.bodybuilding.com/fun/images/2011/fish_oil_featured_300x172.jpg" style="border: 0px; font-family: inherit; font-style: inherit; height: 172px !important; margin: 0px; padding: 0px; vertical-align: baseline; width: 300px !important;" /></a></div>
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<a href="http://www.bodybuilding.com/store/fish.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">FISH OIL</a></h3>
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Fish oil is a must have supplement for overall health and wellness. Whether you want to build muscle or burn fat - fish oil can help!</div>
Get your <a href="http://www.bodybuilding.com/store/fish.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Fish Oil</a> today</div>
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Step Three</h2>
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Add some fermented foods in your diet! Fermented foods contain natural probiotics and digestive enzymes. Greek yogurt and cottage cheese are my favorites.</div>
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Your gut really is your second brain, and it's time you started noticing it. Make the proper adjustments that I suggested and continue training consistently. Not only will you probably feel better (and possibly smell better), but you might notice some extra fat loss that you couldn't achieve before.</div>
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<strong>References:</strong></div>
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1. Björkstén B, Sepp E, Julge K, Voor T, Mikelsaar M (October 2001). "Allergy development and the intestinal microflora during the first year of life". J. Allergy Clin. Immunol. 108 (4): 516-20.<br />
2. Guarner F, Malagelada JR (February 2003). "Gut flora in health and disease". Lancet 361 (9356): 512-9.<br />
3. O'Hara AM, Shanahan F (July 2006). "The gut flora as a forgotten organ". EMBO Rep. 7 (7): 688-93.<br />
4. Sears CL (October 2005). "A dynamic partnership: celebrating our gut flora". Anaerobe 11 (5): 247-51.<br />
5. University of Glasgow. 2005. The normal gut flora. Available through web archive. Accessed May 22, 2008<br />
6. Ley RE, Turnbaugh PJ, Klein S, Gordon JI (December 2006). "Microbial ecology: human gut microbes associated with obesity". Nature 444 (7122): 1022-3<br />
7. Turnbaugh PJ, Ley RE, Mahowald MA, Magrini V, Mardis ER, Gordon JI (December 2006). "An obesity-associated gut microbiome with increased capacity for energy harvest". Nature 444 (7122): 1027-31.<br />
8. Bäckhed F, Ding H, Wang T, et al. (November 2004). "The gut microbiota as an environmental factor that regulates fat storage". Proc. Natl. Acad. Sci. U.S.A. 101 (44): 15718-23.<br />
9. Suzuki K, Simpson KA, Minnion JS (April, 2010). "The role of gut hormones and the hypothalamus in appetite regulation". Endor J. 57 (5):359-72<br />
10. Hugot JP (June 2004). "Inflammatory bowel disease: a complex group of genetic disorders". Best Pract Res Clin Gastroenterol 18 (3): 451-62<br />
11. Kuroki T et al (Nov 2010) "Imbalance in the stress-adaptation system in patients with inflammatory bowel disease". Biol Rex Nurs.</div>
Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-15726998739083396552013-05-17T01:59:00.002-07:002013-05-17T01:59:46.231-07:00The 15 Best Lean-Muscle Building Foods<br />
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1. Beef (From Grass-Fed Cattle)</h2>
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<a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Beef</a> is important for building lean muscle due to its protein content, cholesterol, zinc, B vitamins and iron content.</div>
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Beef from grass-fed cattle have much higher levels of conjugated linoleic acid (<a href="http://www.bodybuilding.com/store/cla.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">CLA</a>) than conventionally raised cattle, which gives you a boost in shedding bodyfat and building lean muscle.</div>
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2. Beets</h2>
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A good source of <a href="http://www.bodybuilding.com/store/beta.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">betaine</a>, also known as trimethylglycine, this nutrient not only enhances liver and <a href="http://www.bodybuilding.com/store/jnt.htm" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">joint repair</a>, but also has been shown in clinical research to increase muscle strength and power.</div>
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<a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Beets</a> also provide an <a href="http://www.bodybuilding.com/store/no2.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">NO boost</a> which can ehance energy and aid <a href="http://www.bodybuilding.com/store/recovery.htm" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">recovery</a>.</div>
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3. Brown Rice</h2>
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A slow-digesting whole grain that provides you longer-lasting energy throughout the day, and during workouts. <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Brown rice</a> also can help boost your <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=GrowthHormone" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">growth hormone</a> (GH) levels, which are critical for encouraging <a href="http://www.bodybuilding.com/store/musclegain.htm" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">lean muscle growth</a>, <a href="http://www.bodybuilding.com/store/fatloss.htm" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">fat loss</a> and strength gains.</div>
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A slow-digesting whole grain that provides you longer-lasting energy throughout the day, and during workouts.</h5>
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4. Oranges</h2>
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Another good fruit that can actually help to boost muscle growth, strength and <a href="http://www.bodybuilding.com/store/endurance.htm" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">endurance</a>, especially when eaten before workouts.</div>
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5. Cantaloupe</h2>
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Due to it's relatively low fructose content, this melon is one of the few fruits that is actually a fast-digesting carb. That makes it a good <a href="http://www.bodybuilding.com/store/carbs.htm" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">carb</a> to have first thing in the morning after a long night of fasting and one of the few good fruits to eat after workouts.</div>
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6. Cottage Cheese (Organic)</h2>
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Rich in <a href="http://www.bodybuilding.com/store/mic.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">casein protein</a>, <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">cottage cheese</a> is a great go-to protein source, especially before bed.</div>
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Casein protein is the slowest-digesting protein you can eat, meaning it prevents your muscles from being used as an energy source while you fast during the night.</div>
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7. Eggs</h2>
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<a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Eggs</a> are known as the perfect <a href="http://www.bodybuilding.com/store/protein.htm" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">protein</a>, but their ability to boost lean muscle and strength gains isn't due to just the protein alone. It gets a lot of help from the <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">yolks</a>, where the <a href="http://www.bodybuilding.com/store/choles.htm" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">cholesterol</a> is found.</div>
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If you're worried about your cholesterol shooting up from eating the yolks, cholesterol from eggs has been shown to decrease the amount of LDL (bad) cholesterol particles associated with atherosclerosis.</div>
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Eggs are known as the perfect protein.</h5>
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8. Milk (Organic)</h2>
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Contains both <a href="http://www.bodybuilding.com/store/whey.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">whey</a> and <a href="http://www.bodybuilding.com/store/mic.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">casein</a> and is rich in the <a href="http://www.bodybuilding.com/store/amino.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">amino acid</a> <a href="http://www.bodybuilding.com/store/glutamine.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">glutamine</a>. <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Organic milk</a> has about 70% more <a href="http://www.bodybuilding.com/store/efa.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">omega-3 fatty acids</a> than conventional milk.</div>
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9. Quinoa</h2>
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A complete protein in addition to being a slow-digesting carb, <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">quinoa</a> has been linked with an increase in <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Insulin" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">insulin</a>-like growth factor-1 (IGF-1) levels, an important factor associated with lean muscle and strength gains.</div>
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10. Wonka Pixy Stix</h2>
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These contain dextrose, meaning this carb doesn't even need to be digested - it literally goes straight into your bloodstream, getting those carbs straight to your muscles for the fastest recovery possible after workouts.</div>
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11. Spinach</h2>
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A good source of <a href="http://www.bodybuilding.com/store/glutamine.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">glutamine</a>, the <a href="http://www.bodybuilding.com/store/amino.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">amino acid</a> that is important for lean muscle growth.</div>
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In addition to glutamine, <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">spinach</a> can increase muscle strength and endurance.</div>
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12. Apples</h2>
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The specific polyphenols in <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">apples</a> help to increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer.</div>
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Other research also shows that these polyphenols can increase fat burning as well. That's why it's a good idea to make apples a pre-workout carb source.</div>
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Apples help to increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer.</h5>
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13. Greek Yogurt</h2>
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Like plain yogurt, <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Greek yogurt</a> starts from the same source: milk. Greek yogurt, however, has more protein (a whopping 20 g per cup) and fewer carbs (9 g per cup) than regular yogurt (16 g protein, 16 g carbs per cup).</div>
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It's also a good source of casein protein.</div>
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14. Ezekial 4:9 Bread</h2>
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<a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Ezekiel bread</a> is made from organic sprouted whole grains. Because it contains <a href="http://www.bodybuilding.com/fun/nutrientfood.php?food=2000" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">grains</a> and<a href="http://www.bodybuilding.com/fun/nutrientfood.php?food=1600" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">legumes</a>, the bread is a complete protein, which means it contains all nine of the amino acids your body can't produce on its own - the ones needed for lean muscle growth.</div>
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15. Wheat Germ</h2>
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Rich in <a href="http://www.bodybuilding.com/store/zinc.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">zinc</a>, <a href="http://www.bodybuilding.com/store/iron.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">iron</a>, <a href="http://www.bodybuilding.com/store/sel.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">selenium</a>, <a href="http://www.bodybuilding.com/store/pot.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">potassium</a> and <a href="http://www.bodybuilding.com/store/vitb.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">B vitamins</a>, high in <a href="http://www.bodybuilding.com/store/fiber.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">fiber</a> and <a href="http://www.bodybuilding.com/store/protein.htm" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">protein</a>, with a good amount of <a href="http://www.bodybuilding.com/store/bcaa.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">branched-chain amino acids</a> (BCAAs), <a href="http://www.bodybuilding.com/store/arginine.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">arginine</a> and <a href="http://www.bodybuilding.com/store/glutamine.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">glutamine</a>.</div>
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This makes <a href="http://www.blogger.com/blogger.g?blogID=984960498479246481" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">wheat germ</a> a great source of slow-digesting carbohydrates and a quality protein that's a perfect food before workouts.</div>
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The Lean Muscle One-Week Meal Plan</h2>
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The following plan is designed for a woman weighing 140 pounds. When trying to gain lean muscle during a rigorous exercise program, a good rule of thumb is to shoot for an intake of about 13-15 calories per pound of bodyweight.</div>
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So for a 110-pound woman, total daily calories would be between 1,430 to 1,650; for a 150-pound woman, about 1,950 to 2,250. See <a href="http://www.muscleandfitnesshers.com/" rel="no-follow" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">muscleandfitnesshers.com</a> for your supplements on workout days.</div>
Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-89941222014305077712013-05-17T01:55:00.001-07:002013-05-17T02:33:00.375-07:00Super-Low Carb Or Intermittent Fasting?<br />
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Q</div>
Low-carb diets seem to be king of the hill at the moment, but I've been hearing a lot about intermittent fasting lately. Which is a better fat-loss diet?</div>
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This is a great question. The two approaches are more similar on a biochemical level than most people would think. Both are low-insulin diets, meaning they provoke a minimal insulin response from your body. Both also qualify as demanding diets, because they're in dead contrast with the way most people eat and can require a drastic change in eating habits and priorities.<br />
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Let's break down the difference.</div>
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Low-Carb, Not Low-Fuel <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span></div>
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When someone talks about a low-carbohydrate diet it could mean a lot of different things. It could simple be a low-starch diet, or it could meet more specific parameters, such as less than 100 grams of carbs per day, or less than 50 grams of carbs per day.</div>
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For clarity and comparison, I'm going to talk about very low-carb diets (VLCD), which could also be called a <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Keto" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">ketogenic diet</a>. This type of low-carb diet contains less than 50 grams of carbohydrates per day.</div>
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The macronutrient breakdown of a ketogenic diet generally looks about like this:</div>
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<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;"><strong>Carbohydrates:</strong> 10 percent or less of calories</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;"><strong>Protein:</strong> 25 percent of calories</li>
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In a VLCD like this, fats provide energy, because they don't have the same hormonal impact as carbs. If anything, dietary fat can help accelerate the body switching from using carbs as a primary fuel source to using fat.</div>
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As you can see from the macronutrient breakdown, protein is slightly reduced from the traditional 30-40 percent often used by bodybuilders and dieters. This is because protein is insulinogenic and can interfere with the onset of ketosis, a state in which your body is cranking on fat as the primary fuel source.</div>
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However, even at this reduced level, the standard VLCD model provides adequate protein to preserve muscle tissue during weight training, while also stimulating protein synthesis throughout the day. This is one advantage that VLCD has over fasting.</div>
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When looking at total protein synthesis over the course of the day, you get a greater effect by spacing out your protein intake, as with a VLCD, as compared to eating a majority of your protein in one sitting, as is the norm with many intermittent fasting protocols.</div>
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Cleaning House By Fasting <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span></div>
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Fasting has one potential over VLCD: It is connected with cellular autophagy. This is when your cells have to scavenge for fuel, and as a result they empty the cellular cupboards, consuming aging or damaged cellular parts and waste products. This "spring cleaning" process converts old cellular trash into amino acids, the building blocks of protein.</div>
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Autophagy is an important and necessary biological process which is accelerated by fasting. Even short-term fasts can spark cellular autophagy, though it's not sure how many hours it takes for the process to begin for any given person. That said, the role and impact of fasting-induced autophagy on general health and fat loss has yet to be determined, so I honestly can't point to any acute benefits it could provide.</div>
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<img height="131" src="http://www.bodybuilding.com/fun/images/2012/macro-manager-low-carb-vs-fasting-2b.jpg" style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;" width="570" /></div>
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I recommend my clients using a VLCD rather than fasting. My interpretation of the science is that due to the consistent, repeated stimulation of protein synthesis that you get with VLCD, it is a superior approach when looking at overall improvements in body composition. However, if executed properly, both these systems should result in similar fat loss. The key when choosing a VLCD or fasting is to decide which will enable you to execute most consistently and efficiently in your lifestyle.</div>
Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-53860690964853049222013-05-16T02:48:00.002-07:002013-05-16T02:48:19.022-07:00The Road Warrior Program: 5 Ways To Make Hotel Gyms Work<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: inherit; font-size: 14px; font-style: inherit; font-weight: inherit; line-height: 16px;">Hotel gyms can be depressing, but your program doesn't have to suffer. With a little imagination and planning, your time on the road can leave you better off than when you left home!</span><img src="http://healthxtourism.com/wp-content/uploads/2012/10/Discover-the-Top-Hotel-Gyms.jpg" style="color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 13px;" /></h1>
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If you're one of my fellow Frequent Flyer Club members, you know how difficult it can be to stay on a regular training schedule. With limited access to quality gyms, an agenda of back-to-back-to-back meetings, and the ever-constant pull to cozy up in your freshly made bed and watch<i>Friends</i> reruns in the evening, fitness quickly moves down the priority list.</div>
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If hotel gyms were 6,000-foot elite training facilities, this wouldn't be the case. As it is, their dumbbells top out at 50 pounds—if you're lucky—and the exercise equipment is usually limited to the creaky ol' treadmill, a half-inflated Swiss ball, and a laughable ab device of indeterminate origin.</div>
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The easiest option is wing it and try to be satisfied with a half-decent improvised workout. Wait, scratch that: The easiest option is to forego training altogether and order room service. Of course, you could also always revert to sweating away on whatever cardio machine is available, but for some of us, that's not the same thing as "training."</div>
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If that sounds like you, it's time to get creative. Here are five workout options you can take on the road with you to get your strength training fix. If you still need to collapse in a puddle of sweat after these, throw in some metabolic conditioning circuit or intervals on the treadmill afterward.</div>
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Now that all your excuses have been smashed, what are you waiting for?</div>
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Option 1<span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> /// </span>Resistance Bands</div>
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Take it from me: Invest in a few pair of resistance bands, and guard them with your life. They take up virtually no space, and their uses are limitless.</div>
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Bands usually come in one of two styles: a single length of tubing with some type of handles on both end, or a closed loop. They're usually color-coded, and especially when it comes to the loop variety, the strength of a band will be dictated by its thickness. Many people start with either one band or a pair, but once you figure out all the exercises you can do with them, don't be surprised if you start to develop a collection.</div>
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The bands are great for mobility movements like X-band walks and band pull-aparts, but they're also solid as a substitution for loaded exercises. The band squat-and-press (particularly with a band with handles), Pallof press, and face pull are three simple movements that work perfectly with bands. Put them together, and you have most of a full-body workout.</div>
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If you're the go-heavy-or-go-home type, well, too bad, because you can't go home; you're in a hotel. But you <i>can</i> still use a band to increase the external resistance for loaded exercises. Wrap them around your dumbbell and anchor the end of the band to the ground with the bench, then dumbbell bench press yourself silly.</div>
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The resistance increases as you push weight to the top of the movement, which will force you to be more explosive and help you with your lockout. With a little help from YouTube, you can put together a similar setup for just about any compound exercise.</div>
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Option 2<span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> /// </span>Eccentric Training</div>
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Try this: Grab a 30-pound dumbbell and perform 10 regular reps of ass-to-grass goblet squats. Take a 1-minute break. Then do it again, this time with a 3-second count on the way down, and explode on the way back up. Feels a little bit harder, huh?</div>
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Slowing down the eccentric (or muscle-lengthening, such as in the lowering half of a squat) portion of a movement has been proven to lead to a greater increase in strength gains as compared to simple concentric (or muscle-contracting) training. The muscle fibers experience greater neural adaptation and undergo more stress.</div>
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Experiment with a variety of exercises for eccentric training. Think about lowering slowly on your chin-ups, calf raises, bench press, and even biceps curls. The difference you feel may surprise you.</div>
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I'm not saying we should be stuck in slow motion all the time or do Tai Chi with weights. I'm suggesting you practice better control of the weight, rather than bouncing the barbell up and down as we are wont to do. I get it: It's fun to say you can curl 135 pounds, even if you have to throw your whole body into the movement to do it. But having access to that much weight can also lead you to neglect an important element of your training.</div>
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You're on the road and away from the gym. Nobody is watching or taking note of the number in your hand. This is a chance for you to use your time away from the gym in a way that will make you better overall.</div>
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Option 3<span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> /// </span>Unilateral Training</div>
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Back squats, conventional deadlifts, bench presses, and bent-over rows. What do they have in common as most people perform them? A seven-foot-long bar of metal that you can't bring on an airplane, and you won't find in almost any hotel gym.</div>
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Enter unilateral training. Instead of back squats, stick with single-leg quad-dominant movements: lunges, Bulgarian split squats, and step-ups. In lieu of barbell deadlifts, you can swing with the single-leg deadlift. And don't come crying to me when it's hard to walk all the way to the free continental breakfast in the morning.</div>
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OK, that all sounds good, but what's the point besides making you feel like less of a badass?</div>
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<strong>Unilateral movements reveal imbalances.</strong> In the gym, it's easy to overlook the way your barbell tilts slightly to the right when you're bench pressing. But what it means is that your left side is stronger than your right. This becomes crystal clear when you switch to dumbbells and find yourself squeaking out two fewer reps on one side than the other.</div>
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This isn't insurmountable. The solution is just to take it into account in your programming. Always start with your weak side first, and then match the number of reps on your strong side. Continue this for long enough, and you'll find the strength discrepancy minimizes.</div>
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<strong>Unilateral training works the core and stabilizer muscles.</strong> What do you do when you're lying on your back while pressing a 50-pound dumbbell in one hand? You squeeze your glutes and brace your core to keep your body from tilting over to the side. You don't have a choice! Now try performing a reverse lunge. You'll notice it requires a lot more coordination (via recruitment of the adductors and abductors, to name a few) than a regular squat.</div>
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<strong>Single-limb training carries over to everyday life.</strong> Many of our daily actions require movement from one leg or one arm. Reaching for a jar of peanut butter—or a dumbbell, for that matter? One arm at a time. Walking up and down the stairs? Bunny hop at your own risk; the rest of us are stepping. Better coordination of unilateral movements will help you move fluidly and prevent injury in the gym and out.</div>
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Option 4<span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> /// </span>"Just Because" Day</div>
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Riddle me this: If a lifter curls in the squat rack, and no one is around to see it, did it really happen?</div>
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Sure, a structured day of squats, deadlifts, and rows is fun, but do you know what else is fun? Being on vacation. Perhaps you've been staying away from preacher curls because you've been dedicating your time to all the big compound movements. Maybe you miss feeling the pump and, like my former co-interns at Cressey Performance, you dig the idea of having an "arm farm" day.</div>
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Just like watching a little bit of mindless television every now and then doesn't hurt, it's not going to harm you to stray from a structured plan once in a blue moon to get your bro on. What happens in the hotel gym stays there, so curl to your heart's content, or spend some time obsessing over the long head of your triceps. Maybe you could just work on your dumbbell snatch technique, because you're not ready to show it off in your regular gym just yet.</div>
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As long as you're being smart about it and not trying to balance one-legged on a Swiss ball with a loaded barbell on your back, have at it. There's nothing like an impromptu day of guilty pleasures to keep your motivation from going stale.</div>
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Option 5<span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> /// </span>Mobility Work</div>
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Raise your hand if you foam roll and go through a full dynamic warmup before every single training session without fail. That's what I thought.</div>
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I don't think I'd be exaggerating to say that the large majority of us likely don't dedicate nearly enough time to our mobility—and I'm not talking about static stretching here. Foam rolling and dynamic stretches are here to stay, and just because they aren't as triumphant as barbell squatting a 4RM doesn't mean you can skip them. Finding yourself stranded in a strange empty gym with a scarcity of equipment is the perfect opportunity to devote a solid half-hour to your tissue health and integrity.</div>
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Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-26253602885834852042013-05-16T02:31:00.002-07:002013-05-16T02:31:58.322-07:00Fat-Loss Facts: 7 Common Dieting Mistakes<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: inherit; font-size: 14px; font-style: inherit; line-height: 16px;">Fat loss is a long, slow journey. It's made even slower by dieting errors. Don't fall into the same traps that I did! Read my mistakes, learn from them, and your fitness goal will be a reality much sooner.</span></h1>
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Whether you're just starting out on your journey toward a bangin' new bod, or you know the ins and outs of health and fitness, you've probably made some mistakes in your nutrition. When it comes to shedding fat, we often fall into a trap hoping we are doing the right thing. In reality, we may be doing ourselves more harm than good.</div>
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There's a lot of nutrition and diet information out there—it's easy to get lost in the mountains of tips, rules, and new terminology. For all you know, "<a href="http://www.bodybuilding.com/fun/what-is-the-paleo-diet.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Paleo</a>" could be a new type of deadlift. When I first started trying to lose weight, I had no idea what I was doing. I read what I could and made a lot of errors. And though making mistakes and learning from them is part of the process, you can make the road a little less bumpy with some good information. Here are seven mistakes I've personally made. I want to share them with you so your road to fat loss is as smooth as possible.</div>
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If you find yourself buying food that's labeled as "diet," "fat-free," or "sugar-free," drop the package and run the other direction immediately. Many people see these buzz words and assume that what they are buying must be healthy. In reality, these words usually mean the food you're about to purchase is anything but healthy.</div>
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When food companies remove a nutrient like fat to make a food "fat-free," they have to add something back to make it palatable. These flavor-boosting ingredients generally include a hodgepodge of chemicals you can't pronounce, refined carbohydrates, and ample amounts of sugar.</div>
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Together, these additives can be detrimental to your fat loss goals. Stay away from the processed, packaged, and pre-made foods. Stick with fresh, whole foods with minimal ingredients.</div>
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If you want to lose fat, the first logical step is to cut your calorie intake, right? It makes sense then, that the more calories you cut the more fat you lose. Wrong! Seriously cutting your calories may work for a short period of time, but your metabolism will slowly shut down and eventually come to a screeching halt.</div>
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If that's not bad enough, when your caloric intake is too low, your body begins to use your hard-earned muscle as fuel, a process known as catabolism. If it happens, it could further hinder your fat loss. I realize that eating more sounds counterproductive to a fat loss goal, but trust me, more food is usually better. If you cut your calories too much for too long, you're not going to see results.</div>
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We live in an all-or-nothing world. For a lot of people, dieting is definitely no exception. I've heard it all: "You have to eat 10 times per day for fat loss!" "Make sure you get 600 grams of carbs." "Never eat fruit or dairy products." "You need these 30 supplements to be successful." Sure some of these things may work for some people, but whatever happened to the middle ground? From my experience, going to extremes got me nowhere but right back where I started.</div>
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If you're in this for the long haul, like you should be, remember that balance and moderation are keys to your success. My suggestion: Start somewhere in the middle. Slowly add or subtract until you find the right balance for you.</div>
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If you've tried The Hormone Diet, the <a href="http://www.bodybuilding.com/fun/sclark97.htm" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">cabbage soup diet</a>, the 3-Day Diet, <a href="http://www.bodybuilding.com/fun/blood_type_diet.htm" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">the Blood Type Diet</a>, or some crazy juicing thing, you need to listen up. Fad diet advertisements try to suck you in by presenting the "latest research" and showing stories of success. Generally, fad diets work. But, they only work for a short peiod of time. When you go back to normal life, don't expect your body to join you.</div>
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The majority of these diets proves unhealthy, extreme, and shouldn't be practiced for an extended period of time. I always tell my clients: "Don't do anything you can't or won't keep up for the rest of your life." Healthy eating should be a lifestyle change, and unless you see yourself eating cabbage soup everyday for the rest of your life, stay away from fads.</div>
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I've been guilty of this on a few occasions. OK, you caught me—it happens almost every weekend. A cheat meal is perfectly fine, and can be beneficial mentally, and physically. But if you clock out at 5 p.m. on Friday from both the office and your diet, we may have a slight problem.</div>
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Stuffing your face all weekend with everything you didn't eat during the week will not only slow your progress, but can stop it. Sometimes, it can even completely reverse what you've worked so hard for. Depending on your goals and progress, one cheat meal, sometimes two, is usually OK. Get back to eating your healthy foods as soon as possible. Don't allow your cheat meal turn into a free-for-all cheat weekend.</div>
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Believe it or not, we have hormones that regulate functions telling us we're hungry and when we need to stop eating. When we stop listening to these signals and eat right through the "I'm satisfied" zone and speed into the "I'm stuffed" zone, problems like obesity happen.</div>
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On the other side of the coin, eating on such a rigorous and inflexible schedule voids these hormonal signals as well. Sometimes, we get so caught up eating exactly 300 calories every three hours that we forget to listen to what our body is saying. I'm not saying throw everything you know out the window and stuff your face all day long, but when is the last time you really stopped and listened to your body's hunger signals?</div>
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Are you hungry when the clock strikes every three hours? Are you so hungry you could eat the paint off the walls? Are you still hungry when you finish your meal? Experiment with relying on your body, not the clock to tell you when to eat. You may be surprised by what you learn.</div>
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Do you find yourself obsessing over every gram of broccoli you put in your mouth? Do you eat tilapia and asparagus at least four times per day? Do you have a panic attack if you can't eat "Meal 4" exactly 2-1/2 hours after "Meal 3?" If so, it may be time to stop, slow down, and breathe. Don't let the quest for health become an unhealthy obsession.</div>
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Call breakfast what it is—don't say "Meal 1." Go out with friends, eat a piece of chocolate; listen to your hunger signals. Smile, relax, and have fun. Don't forget to live your life!</div>
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Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-88020043657497931552013-05-15T08:17:00.000-07:002013-05-15T08:17:04.247-07:00No-Meat Muscle: 4 Rules For Building Lean Mass On A Vegetarian Diet<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: inherit; font-size: 14px; font-style: inherit; line-height: 16px;">Fact: Humans need protein to grow and thrive. Falsehood: That protein has to come from dead critters. Meet your new muscle-building diet. No animals were harmed in making it!</span></h1>
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If there's one thing that most vegetarians hate, it's having someone talk about their dietary system like it's a problem that needs to be solved. So let's get this out of the way: Vegetarians can build muscle and strength just like meat-eaters. Got that? Good.</div>
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There are hundreds of millions of vegetarians in the world, and people choose to embrace this lifestyle for countless reasons—from religious, to nutritional, to simple personal preference. As anyone who has embraced this lifestyle can attest, it's not as simple as "don't eat meat."</div>
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Everyone from your grandmother to your favorite whey manufacturer is a potential threat to sneak animal products into your food, meaning you have to be diligent about doing your research in addition to minding your macros.</div>
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Need a roadmap? Here are four simple rules that vegetarian athletes should keep in mind in order to maximize their nutrition. Heed them, and you'll have the fuel you need to grow like a weed.</div>
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Rule 1 <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span> Know Your Whey</div>
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Meat-eaters may classify the world in terms of carnivores and herbivores, but vegetarians know it's not so simple. There are several types of vegetarians including:</div>
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Each variation presents its own set of unique challenges, as the people in these respective categories are well aware.</div>
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But one thing they all need when they're training is sufficient <a href="http://www.bodybuilding.com/store/protein.htm" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">protein</a>. Without it, they put themselves at serious risk for subpar results and just generally feeling like a wilted piece of celery.</div>
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What about whey and casein powders? Both are milk byproducts, so they're clearly off-limits to vegans and to strict pescatarians. But they should be A-OK for lacto- and lacto-ovo vegetarians, right? If only it were so simple. To separate milk into its component parts of curds (where <a href="http://www.bodybuilding.com/store/mic.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">casein</a>and cheese come from) and <a href="http://www.bodybuilding.com/store/whey.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">whey</a>, producers add an enzyme called rennet. There are vegetable and microbial sources for rennet, but the most common source is the stomachs of slaughtered veal calves. In other words, not so veggie-friendly.</div>
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One easy way to tell if your protein is vegetarian is if it's kosher, because milk and meat products can't mix in a kosher diet. Unfortunately, most proteins don't include this information on their labels or websites. So if you want to know where a certain company stands, the best bet is to do your homework: search around, or call them up and ask.</div>
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Rule 2 <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span> Explore Planet Protein</div>
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If the rennet dance sounds a little complicated, which is understandable, consider exploring other vegetarian protein sources. Luckily, there are plenty to choose from, most of which line up nicely against their animalistic competitors. Some of the most popular sources include:</div>
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<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;"><strong><a href="http://www.bodybuilding.com/store/egg.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Egg protein</a>, <a href="http://www.bodybuilding.com/store/egg-whites.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">egg white protein</a>, and liquid egg whites.</strong> All three offer a protein punch similar to whey protein, but are far simpler and more predictable when it comes to ingredients.</li>
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<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;"><strong><a href="http://www.bodybuilding.com/store/soy.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Soy protein</a>.</strong> Perhaps the most prominent vegetarian alternative to whey, soy proteins are similarly protein-packed but are incredibly low in fat and cholesterol. Soy generally offers more flavor options than other vegetarian proteins, but read your labels carefully, because some soy proteins contain milk and/or fish products.</li>
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<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;"><strong><a href="http://www.bodybuilding.com/store/plantprotein.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Pea protein</a>.</strong> The lowly pea is riding high these days due to the "Dr. Oz Effect," but the TV doc was only stating what savvy vegetarians already knew. Pea protein is high in protein, easy to digest, cholesterol-free, and has a solid <a href="http://www.bodybuilding.com/store/bcaa.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">branched-chain amino acid</a>profile.</li>
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<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;"><strong><a href="http://www.bodybuilding.com/store/hemp.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Hemp protein</a>.</strong> Hemp seeds are packed with <a href="http://www.bodybuilding.com/store/omega3.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Omega-3s</a> and high in <a href="http://www.bodybuilding.com/store/mag.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">magnesium</a> and <a href="http://www.bodybuilding.com/store/iron.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">iron</a>, to say nothing of their solid protein content. Plus, a serving also contains almost half your daily dose of <a href="http://www.bodybuilding.com/store/fiber.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">fiber</a>—remember that stuff?</li>
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Some manufacturers like <a href="http://www.bodybuilding.com/store/sequelnaturals/vega-sport-performance-protein.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Vega Sport</a>, <a href="http://www.bodybuilding.com/store/gardenoflife/gardenoflife.htm" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Garden of Life</a>, and <a href="http://www.bodybuilding.com/store/mrm/mrm.htm" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">MRM</a> also offer their own designer veggie protein blends that mix various plant and grain proteins. There are plenty to choose from, so a little research can go a long way.</div>
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Rule 3 <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span> Eat Well</div>
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I know it seems obvious, but most of us know at least one vegetarian who seems to magically survive on ramen noodles, fries, and sweets. <i>Men's Health</i> recently coined a term for these people: obesatarians.</div>
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Your vegetarian allies are begging you not to become one of these. Aside from the damage you do to yourself, you give the whole plant kingdom a bad name.</div>
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What's the alternative? Strive for balance! Include a barrage of fresh fruits and vegetables in your diet. These form the cornerstone of a healthy diet for herbivores and omnivores alike, and they offer incredible health benefits. Don't always fill up veggies and fruits (which is hard to do, by the way); most of your calories should come from dense foods—especially if you're trying to build muscle.</div>
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Hearty vegetarian protein sources that mix well with veggies:</div>
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<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Beans and legumes</li>
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If you're the type of vegetarian who gets full on things like brown rice, quinoa, potatoes, legumes, beans and lentils, nuts, seeds, nut butters, and avocados, you've given yourself a good chance to build some muscle. On the other hand, if you're a vegetarian who feasts mostly on salad, stir-fry, fresh fruit, and other vegetable-based dishes, you're likely falling short on your macro needs. For every vegetable you eat, pair it with a healthy fat and protein-packed side. This provides the balance of nutrition you need!</div>
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Rule 4 <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span> Watch Out for Deficiencies</div>
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If you've been a vegetarian for a long time, then someone has doubtlessly already tried to warn you that an iron deficiency is likely to kill you in a matter of minutes. Is this a reason to give up and attack the nearest cow? Definitely not. But don't underestimate the degree to which micronutrient deficiencies can impact your health and well-being. Here are the four biggest threats to watch out for:</div>
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<strong>1. Iron</strong><br /><a href="http://www.bodybuilding.com/store/iron.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Iron</a> can be subdivided into two types, heme and non-heme iron. Heme iron is commonly found in red meat and absorbs easiest into the body, making it the variety most vegetarians fall short in. Non-heme iron is found in many vegetable-based foods including:</div>
<img border="0" class="right-image" height="190" src="http://www.bodybuilding.com/fun/images/2012/no-meat-no-problem-image5.jpg" style="background-color: white; border: 0px; clear: right; color: #333333; float: right; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 13px; margin: -10px 0px 0px 18px; padding: 0px 0px 18px; vertical-align: baseline;" width="216" /><div class="titled-list" style="background-color: white; border: 0px; font-family: arial; font-size: 13px; line-height: 18px; margin: 0px 0px 18px; padding: 0px; vertical-align: baseline; width: 560px;">
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<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Dark, leafy greens like spinach, kale, and collard greens</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Dried peas</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Beans and lentils</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Artichokes</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Dried fruit: raisins, prunes, and black currents</li>
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Females are more likely than males to experience iron-deficiency anemia because they lose iron during their menstrual cycle. Alone, non-heme iron alone usually can't overcome iron-deficiency anemia, so consider supplementation.</div>
<img border="0" class="left-image" height="368" src="http://www.bodybuilding.com/fun/images/2012/no-meat-no-problem-image6b.jpg" style="background-color: white; border: 0px; clear: left; color: #333333; float: left; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 13px; margin: -5px 18px 0px 0px; padding: 0px 0px 18px; vertical-align: baseline;" width="223" /><div style="background-color: white; border: 0px; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 18px; padding: 0px; vertical-align: baseline;">
<strong>2. Calcium</strong><br /><a href="http://www.bodybuilding.com/store/calcium.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Calcium</a> is vital in maintaining strong bones and plays a crucial role in muscular contractions. Low calcium intake causes cramping during workouts, hindering performance and ability. In the long-term, it can also lead to thinning of the bones and osteoporosis.</div>
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Dietary calcium is typically found in dairy-rich foods, so it's easy to find for lacto-vegetarians. Alternate sources of calcium fit for a vegan diet include:</div>
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<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Spinach</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Collard greens</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Kale</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Broccoli</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Almonds</li>
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Absorption rate varies in each of these, so if you have any doubts, consider supplementing with calcium to meet your nutritional requirements.</div>
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<strong>3. Zinc</strong><br /><a href="http://www.bodybuilding.com/store/zinc.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Zinc</a> is an essential trace element that promotes proper growth and development across the body, and yet it's a mineral that many vegetarians neglect. Deficiencies can impact everything from appetite, to cognitive power and motor skills, to testosterone levels in men. The best zinc sources are generally animal products, so vegetarians need to prioritize this mineral.</div>
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To combat zinc depletion, vegetarians should supplement with zinc products or consume natural sources like:</div>
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<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Pumpkin seeds</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Sesame seeds</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Almonds, walnuts, or macadamia nuts</li>
<li style="border: 0px; font-family: inherit; font-size: 13px; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">Fortified oatmeal or cereals</li>
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<img border="0" class="right-image" height="417" src="http://www.bodybuilding.com/fun/images/2012/no-meat-no-problem-image7.jpg" style="background-color: white; border: 0px; clear: right; color: #333333; float: right; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 13px; margin: -10px 0px 0px 18px; padding: 0px 0px 18px; vertical-align: baseline;" width="269" /><div style="background-color: white; border: 0px; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 18px; padding: 0px; vertical-align: baseline;">
<strong>4. Vitamin B12</strong><br /><a href="http://www.bodybuilding.com/store/vitamin-b12.html" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">Vitamin B12</a> deficiencies can turn serious if not resolved immediately, creating a real area of concern for vegetarians.</div>
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The type of B12 found in plant-based foods is not absorbed by the body as efficiently as vitamin B12 found in animal-based foods, so this is an area where even healthy vegetarians often miss the boat.</div>
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Your best bet to overcome vitamin B12 deficiencies is to seek out foods fortified with adequate amounts, or supplement with vitamin B12 products.</div>
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No matter what some meathead on a message board says, "vegetarian" does not have to equal "weak"—unless you let it! Meet your essential mineral and vitamin needs so you can feel strong and make the most of your healthy lifestyle.</div>
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Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-71812340525743003282013-05-15T08:12:00.001-07:002013-05-15T08:12:31.850-07:00The 7 Habits Of Highly Effective Athletes<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: inherit; font-size: 14px; font-style: inherit; line-height: 16px;">Young athletes are often ambitious, but need a little direction. Follow these seven habits to turn your daydreams into daily life.</span></h1>
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Life as a young athlete can be difficult, especially when you're pulled in so many different directions and given so much varying advice. Abide by these seven habits and soon you'll have all the power and prestige that comes with a physically fit body and a stable mental state. Follow the advice of people who've been there before, so you don't repeat their mistakes.</div>
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1 <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span> Don't Be a Fattie</div>
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There are a few ways to guarantee that you'll be a fattie, so let's address them head on. Remember, all healing starts with the truth. If this bothers you, then I'm probably talking about you.</div>
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Stop eating a bunch of crap food. Cut out breakfast cereal, stop buying the school lunch, and kill the fast food when your friends take their weekly (or daily) trip to McDonald's.</div>
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Stop skipping breakfast. You may have heard about <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Fasting" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">intermittent fasting</a> while reading the 50 blogs that offer different advice, each more confusing than the next. In high school, you don't need intermittent fasting.</div>
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You need to eat three good meals along with some smaller meals in between. This will actually lean you out if you keep <a href="http://www.bodybuilding.com/store/protein.htm" style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">protein</a> high, and fats and carbs moderate.</div>
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Commit to eating stronger, more nutritious foods. Your friends will think you're crazy and you won't fit in with the "normal crowd," but who cares? Being normal sucks, and normal never helped create any champions.</div>
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2 <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span> Live By Your Word</div>
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Learn it at a young age and live it. I've worked with countless athletes and their parents for more than 10 years and have seen one too many empty promises and sneaky tactics. I've seen famous people, looked up to by thousands and thousands of people, who don't live their words.</div>
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It's a shame. An honest person is hard to find. If you say you're going to do it, then do it—and go all out. If you give your word, don't make excuses; make it happen.</div>
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3 <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span> Leave Everything in the Gym</div>
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This boils down to honesty. Be honest with yourself. When you look yourself in the mirror after your workout, ask yourself, "Did I give my all today?"</div>
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That is what training is all about. You versus you. Push yourself to your limits and beyond. Learn what it means to tolerate pain and break through the pain barrier.</div>
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Break records and always train to become at least one percent better than the last workout.</div>
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4 <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span> Excuses Pave the Road to Nowhere</div>
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Athletes make excuses about why they can't have a strong breakfast, why they ate a crappy lunch, and why they can't get to the gym more than twice per week.</div>
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Really? You only train twice each week and on the other five days you can't train? The athletes who make excuses are simply giving themselves a green light to lose. You must be brutally honest with yourself if you want to achieve success.</div>
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Avoid making excuses and learn to take responsibility for all your actions. Learn this skill now and you will be powerful not just during your teen years as an athlete, but for the rest of your life—if you continue living the code of no excuses.</div>
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5 <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span> When Things Go Wrong, Keep Fighting</div>
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You will hit walls, setbacks, and obstacles, but this is when the true champion rises to the occasion. I've had athletes come to my gym with casts on a leg or arm. At first they tell me they need to take 4-6 weeks off due to the injury.</div>
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I tell them, "Hell, no!" I get them in the gym and, if the arm is in a cast, we do lifts with one arm, strap a belt around their waists, and do sled sprints. There is always a way to train, to rise above, to conquer and crush obstacles. You will see big changes in your success when you have the right mindset.</div>
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You have nothing to lose when you step up and give it your all. You can walk away with your chin held high knowing you did all you could to achieve your goals.</div>
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6 <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span> Beat the Guy Next to You Every Time</div>
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When you train, get in there and compete. This goes for the weight room, practice, and life in general. Average doesn't cut it in sports or life. The two go hand in hand. When you train, you should push at high intensity and making everyone else rise to your level.</div>
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If you've got a job, then don't be satisfied with only doing what's in your "job description." Go above and beyond the job description because that is what it takes to go from average to ass-kicker.</div>
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7 <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span> Don't Be Afraid to Fail</div>
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This is where many younger athletes go wrong. They set their sights on small goals, feeling they are not ready for the bigger goals.</div>
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First you must decide that you are going to achieve a big, specific goal. That goal will drive your actions to greater heights. Every rep, every set, every workout, every meal—they will all be done with the motivation to kick ass and take names to achieve your goal. Without a big goal, you will go stale and you'll hit a wall.</div>
<img class="right-image" src="http://www.bodybuilding.com/fun/images/2013/the-7-habits-of-superior-athletes-4_02.jpg" style="background-color: white; border: 0px; clear: right; color: #333333; float: right; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 13px; margin: 0px 0px 0px 18px; padding: 0px; vertical-align: baseline;" /><img class="right-image" src="http://www.bodybuilding.com/fun/images/2013/the-7-habits-of-superior-athletes-4_04.jpg" style="background-color: white; border: 0px; clear: right; color: #333333; float: right; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 13px; margin: 0px 0px 0px 18px; padding: 0px; vertical-align: baseline;" /><img class="right-image" src="http://www.bodybuilding.com/fun/images/2013/the-7-habits-of-superior-athletes-4_05.jpg" style="background-color: white; border: 0px; clear: right; color: #333333; float: right; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 13px; margin: 0px 0px 0px 18px; padding: 0px; vertical-align: baseline;" /><img class="right-image" src="http://www.bodybuilding.com/fun/images/2013/the-7-habits-of-superior-athletes-4_07.jpg" style="background-color: white; border: 0px; clear: right; color: #333333; float: right; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 13px; margin: 0px 0px 0px 18px; padding: 0px; vertical-align: baseline;" /><img class="right-image" src="http://www.bodybuilding.com/fun/images/2013/the-7-habits-of-superior-athletes-4_09.jpg" style="background-color: white; border: 0px; clear: right; color: #333333; float: right; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 13px; margin: 0px 0px 0px 18px; padding: 0px; vertical-align: baseline;" /><img class="right-image" src="http://www.bodybuilding.com/fun/images/2013/the-7-habits-of-superior-athletes-4_11.jpg" style="background-color: white; border: 0px; clear: right; color: #333333; float: right; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 13px; margin: 0px 0px 0px 18px; padding: 0px; vertical-align: baseline;" /><div style="background-color: white; border: 0px; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 18px; padding: 0px; vertical-align: baseline;">
When you train, don't just think about how this workout is going to make you physically stronger, give you a bigger chest, bigger arms and so on. When we train at The Underground Strength Gym, we have a saying that we are "training for life." Each workout must make us a better person, a stronger person, on all fronts: physically, mentally and spiritually.</div>
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Each workout must push you out of your comfort zone so you begin getting used to overcoming obstacles, winning when the odds are against you, doing the little extra to prove to yourself that you're capable of achieving more than you thought possible from the onset.</div>
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Every workout, become one percent stronger on the inside, not just on the bar. You might be wondering how the heck you can achieve this. Well, let me preface my words by telling you that it's going to hurt. You're going to have to get comfortable being uncomfortable.</div>
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It might mean taking a heavy set of kettlebells for a quarter-mile walk rather than the typical 150-foot carry. Every time you set the weights down you have to bang out 20 push-ups.</div>
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It might mean that, after you hit your heavy squats, you drop the weight a bit and aim for a brutal 20-rep set. Rather than the typical prowler push, perform prowler sprint suicides and race against a training partner. The loser has to hit an extra round of prowler suicides. As the Navy SEALs say, "It pays to be a winner!"</div>
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When you start digging deep and begin using your training as a means to develop inner strength and not just physical strength, you quickly realize that your workouts will become that much more powerful. They will help you succeed in life and lifting.</div>
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Being a highly effective athlete truly means that you're an ass-kicker in all facets of your life. This is beyond sports and athletics. Get your mind in the right place first. Decide what you want and refuse to allow anything or anyone to stand in your way.</div>
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The great men and women of this world think big and then do everything in their power to achieve big. In the end, you decide how great you will become.</div>
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Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-78675572929779571912013-05-15T08:05:00.000-07:002013-05-15T08:05:54.008-07:00Do Nuts Have Fewer Calories Than We Thought?<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #3e4752; display: inline !important; float: none; font-size-adjust: none; font-stretch: normal; font: 14px/18px ArimoRegular, Arial, Helvetica, sans-serif; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">If nuts aren't already a part of your<span class="Apple-converted-space"> </span></span><span class="IL_AD" id="IL_AD2" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-attachment: scroll !important; background-color: white; background-image: none !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(0, 153, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; color: rgb(0, 153, 0) !important; cursor: pointer !important; display: inline !important; float: none !important; font-size-adjust: none; font-stretch: normal; font: 14px/18px ArimoRegular, Arial, Helvetica, sans-serif; letter-spacing: normal; padding: 0px 0px 1px !important; position: static; text-decoration: none !important; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">healthy eating</span><span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #3e4752; display: inline !important; float: none; font-size-adjust: none; font-stretch: normal; font: 14px/18px ArimoRegular, Arial, Helvetica, sans-serif; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span class="Apple-converted-space"> </span>repertoire, perhaps the results of a new study may entice you to add them to your diet. According to a new study, a one-ounce serving (28 grams) of almonds was found to have only 129 calories, which is 20 percent fewer calories than previously thought. Using the Atwater factors, this serving of nuts was previously determined to have 168 to 170 calories. This new research from the USDA Agricultural Research Service scientists was published in the American Journal of Clinical Nutrition.</span><br />
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<img alt="28_Nuts.jpg" class="mt-image-left" height="300" src="http://www.fitday.com/fitness-articles/28_Nuts.jpg" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; border: 1px solid rgb(218, 225, 227); color: #3e4752; float: left; font-size-adjust: none; font-stretch: normal; font: 14px/18px ArimoRegular, Arial, Helvetica, sans-serif; letter-spacing: normal; margin: 0px 20px 20px 0px; text-indent: 0px; text-transform: none; vertical-align: top; white-space: normal; word-spacing: 0px;" width="580" /><br />
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<b style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #3e4752; font-family: ArimoRegular, Arial, Helvetica, sans-serif; font-size: 14px; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: 18px; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"></b><br />
<b style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #3e4752; font-family: ArimoRegular, Arial, Helvetica, sans-serif; font-size: 14px; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: 18px; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"></b><br />
<b style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #3e4752; font-family: ArimoRegular, Arial, Helvetica, sans-serif; font-size: 14px; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: 18px; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">An Outdated Method</b><br />
<br style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #3e4752; font-size-adjust: none; font-stretch: normal; font: 14px/18px ArimoRegular, Arial, Helvetica, sans-serif; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #3e4752; display: inline !important; float: none; font-size-adjust: none; font-stretch: normal; font: 14px/18px ArimoRegular, Arial, Helvetica, sans-serif; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">The calorie content of foods is mainly calculated by a system called "the Atwater general factor system," which was first developed back in the late 1800s. According to the Atwater factors, the macronutrients (and alcohol, which isn't classified as a nutrient, but rather as a toxin) are assigned a certain number of calories per gram, despite the food in which they're found. Carbohydrates and protein both yield four calories per gram, fat yields nine calories per gram, and alcohol yields seven calories per gram.</span><br />
<br style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #3e4752; font-size-adjust: none; font-stretch: normal; font: 14px/18px ArimoRegular, Arial, Helvetica, sans-serif; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #3e4752; display: inline !important; float: none; font-size-adjust: none; font-stretch: normal; font: 14px/18px ArimoRegular, Arial, Helvetica, sans-serif; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">However, scientists say the results from the recent study on almonds demonstrate that the Atwater factor system of calculating the calorie content of<span class="Apple-converted-space"> </span></span><span class="IL_AD" id="IL_AD5" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-attachment: scroll !important; background-color: white; background-image: none !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(0, 153, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; color: rgb(0, 153, 0) !important; cursor: pointer !important; display: inline !important; float: none !important; font-size-adjust: none; font-stretch: normal; font: 14px/18px ArimoRegular, Arial, Helvetica, sans-serif; letter-spacing: normal; padding: 0px 0px 1px !important; position: static; text-decoration: none !important; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">certain foods</span><span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #3e4752; display: inline !important; float: none; font-size-adjust: none; font-stretch: normal; font: 14px/18px ArimoRegular, Arial, Helvetica, sans-serif; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span class="Apple-converted-space"> </span>groups, namely nuts, may not be entirely accurate. Although this recent study looked specifically at almonds, researchers believe the system may be a poor predictor of the energy content of all nuts and may possibly be a poor predictor of the calorie content of whole grains and peanuts as well. Scientists speculate that the rigid structure of the almond's cell membranes (and possibly the cell membranes of other plants) could lock in a portion of the fat, preventing it from being fully digested and absorbed. This may be due to the fact that the membrane that contains fiber encases the cell wall, and fiber isn't digested and therefore passes through the gastrointestinal tract unabsorbed.</span><br />
<br style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #3e4752; font-size-adjust: none; font-stretch: normal; font: 14px/18px ArimoRegular, Arial, Helvetica, sans-serif; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<b style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #3e4752; font-family: ArimoRegular, Arial, Helvetica, sans-serif; font-size: 14px; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: 18px; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Not Just Almonds, But Pistachios Too</b><br />
<br style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #3e4752; font-size-adjust: none; font-stretch: normal; font: 14px/18px ArimoRegular, Arial, Helvetica, sans-serif; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #3e4752; display: inline !important; float: none; font-size-adjust: none; font-stretch: normal; font: 14px/18px ArimoRegular, Arial, Helvetica, sans-serif; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">The study itself involved 18 participants who were fed randomized mixed diets containing three different doses of almonds. Macronutrient and calorie amounts excreted in feces and urine were analyzed and compared to what would be expected from calculations using the Atwater factors. The same team of researchers also found in an earlier study that pistachios could have six percent fewer calories than previously considered.</span><br />
<br style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #3e4752; font-size-adjust: none; font-stretch: normal; font: 14px/18px ArimoRegular, Arial, Helvetica, sans-serif; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #3e4752; display: inline !important; float: none; font-size-adjust: none; font-stretch: normal; font: 14px/18px ArimoRegular, Arial, Helvetica, sans-serif; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Researchers point out that these results apply to whole almonds and that if the cell walls were to be broken down, possibly through grinding, slicing, or roasting the almonds, this may affect the amount of macronutrients that are absorbed. Therefore, processing nuts may impact the total calories that we absorb from them.</span><br />
<br style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #3e4752; font-size-adjust: none; font-stretch: normal; font: 14px/18px ArimoRegular, Arial, Helvetica, sans-serif; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #3e4752; display: inline !important; float: none; font-size-adjust: none; font-stretch: normal; font: 14px/18px ArimoRegular, Arial, Helvetica, sans-serif; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">It may be a while before results of studies like these prompt government agencies to make any changes to<span class="Apple-converted-space"> </span></span><span class="IL_AD" id="IL_AD3" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-attachment: scroll !important; background-color: white; background-image: none !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(0, 153, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; color: rgb(0, 153, 0) !important; cursor: pointer !important; display: inline !important; float: none !important; font-size-adjust: none; font-stretch: normal; font: 14px/18px ArimoRegular, Arial, Helvetica, sans-serif; letter-spacing: normal; padding: 0px 0px 1px !important; position: static; text-decoration: none !important; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Nutrition Facts</span><span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #3e4752; display: inline !important; float: none; font-size-adjust: none; font-stretch: normal; font: 14px/18px ArimoRegular, Arial, Helvetica, sans-serif; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span class="Apple-converted-space"> </span>panels. But for now, let's all enjoy a handful of nuts every day to reap the rewards we are already aware of. Nuts, regardless of the exact number of calories they contribute, provide us with heart-healthy fats, fiber, protein, minerals and powerful antioxidants. And most of all--they're delicious!</span><br />
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<b>Kari Hartel, RD, LD</b><span class="Apple-converted-space"> </span>is a Registered, Licensed Dietitian and freelance writer based out of St. Louis, MO. Kari is passionate about nutrition education and the prevention of chronic disease through<span class="Apple-converted-space"> </span><span class="IL_AD" id="IL_AD1" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(0, 153, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; color: rgb(0, 153, 0) !important; cursor: pointer !important; display: inline !important; float: none !important; font-family: ArimoRegular, Arial, Helvetica, sans-serif !important; font-size: 14px !important; font-style: normal !important; font-weight: normal !important; padding: 0px 0px 1px !important; position: static; text-decoration: none !important;">a healthy diet</span><span class="Apple-converted-space"> </span>and active lifestyle. Kari holds a Bachelor of Science in Dietetics from Southeast Missouri State University and is committed to helping people lead healthy lives. She completed a yearlong dietetic internship at OSF St. Francis Medical Center in Peoria, IL, where she worked with a multitude of clients and patients with complicated diagnoses. She planned, marketed, and implemented nutrition education programs and cooking demonstrations for the general public as well as for special populations, including patients with cancer,<span class="Apple-converted-space"> </span><span class="IL_AD" id="IL_AD4" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(0, 153, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; color: rgb(0, 153, 0) !important; cursor: pointer !important; display: inline !important; float: none !important; font-family: ArimoRegular, Arial, Helvetica, sans-serif !important; font-size: 14px !important; font-style: normal !important; font-weight: normal !important; padding: 0px 0px 1px !important; position: static; text-decoration: none !important;">heart disease</span>, diabetes, Alzheimer's disease, obesity, and school-aged children. If you would be interested in working with Kari one-on-one, sign-up for<span class="Apple-converted-space"> </span><a href="http://www.fitday.com/dietitian" style="color: #0089ca; text-decoration: none;" target="_blank">FitDay Dietitian</a>.</div>
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Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-89646152665638365712013-05-15T07:55:00.001-07:002013-05-15T07:55:48.061-07:00Surprising Ways to Reduce Wrinkles SlideshowSurprising Ways to Reduce Wrinkles Slideshow<div dir="ltr" style="text-align: left;" trbidi="on">
<img alt="Woman Waking Up With Smile" src="http://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/reducing_wrinkles_slideshow/photolibrary_rf_photo_of_woman-_with_sleeping_mask.jpg" /><br />
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Sleep On Your Back</h3>
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Sleeping in certain positions night after night leads to "sleep lines" -- wrinkles that become etched into the top layers of skin and don't fade once you're up. Sleeping on your side leads to wrinkles on cheeks and chin, while sleeping face down gives you a furrowed brow. To cut down on new wrinkles, sleep on your back</div>
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Eat More Fish Like Salmon</h3>
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Salmon (along with other cold-water fish) is a great source of protein, one of the building blocks of great skin. It’s also an awesome source of omega-3 fatty acids. Experts say that essential fatty acids nourish skin and keep it plump and youthful, helping minimize wrinkles</div>
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Don't Squint -- Get Reading Glasses!</h3>
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Making the same expressions over and over -- like squinting -- overworks facial muscles, forming a groove beneath the skin's surface. Eventually the groove becomes a wrinkle. Keep those eyes wide: Wear reading glasses if you need them. And get savvy about sunglasses, which can protect skin around the eyes from sun damage and keep you from squinting</div>
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Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-37715988093097579512013-05-15T07:45:00.000-07:002013-05-15T07:45:16.340-07:00Exercise Less for Weight Loss?<h2>
Is your workout making you fat? </h2>
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<a data-ved="0CAUQjRw" href="http://www.google.it/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=gAufI1ZDJVJtOM&tbnid=qZYlT7zyeKlJgM:&ved=0CAUQjRw&url=http%3A%2F%2Fkatedeering.com%2Farchives%2F858&ei=PJ-TUaztGcaVPOGTgbgI&bvm=bv.46471029,d.bGE&psig=AFQjCNFPlgoyzTkWYWkeX6wIVRPF9iqa-Q&ust=1368715438096905" id="irc_mil" style="border: 0px currentColor;"><img height="350" id="irc_mi" src="http://katedeering.com/wp-content/uploads/2011/10/fat-person-working-out.jpg" style="margin-top: 40px;" width="500" /></a></h2>
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Ever wondered why you’re not losing weight, despite taking regular exercise and putting in maximum effort each time? </div>
Researchers from the University of Ottawa think they may have the answer. They’ve looked at the effect easy and hard workouts have on the appetites of young women. After each morning exercise session, the 13 women in the study were allowed to eat as much as they wanted from a buffet lunch.<br />
The study found that those women who pushed themselves to the limit with high-intensity workouts ate the most after exercising, consuming more than 90 percent of the calories they’d burnt off. In contrast, those women who’d done low intensity workouts, consumed just 35 percent of the calories they’d burnt.<a name='more'></a><br />
The authors of the study conclude that women who do high-intensity exercise are more likely to over-compensate by eating more food after their workout, compared with those who do easier workouts.<br />
Eric Doucet, assistant professor at the University of Ottawa's School of Human Kinetics and a co-author of the study says, "Women need to be aware of the fact that after high-intensity exercise, they might be tempted to over-consume food."<br />
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my health diary says…</h2>
This study shows it may be better to ‘tone’ down your workout after all, and aim for gentler activities such as <a href="http://www.weightlossresources.co.uk/exercise/plans/walking_fitness.htm">brisk walking</a> or aqua aerobics rather than ‘going for the burn’ on the treadmill or in a spinning class.<br />
Nevertheless, it’s important to bear in mind that this study included just 13 people – and they were all young, fit and a normal weight. More research is needed to identify whether the same results occur with women of different ages, fitness levels and weights.<br />
In the meantime, it’s well established that physical activity helps to burn calories and <a href="http://www.weightlossresources.co.uk/exercise/weight_training/benefits.htm">build muscle</a>. The latter is especially important as the more muscle you have, the faster your body will tick over so that you can maintain your weight on a slightly higher calorie intake.<br />
Ultimately, if you want to lose weight and tone up, it’s essential to get moving – ideally, you should aim for at least 30 minutes of exercise, five times a week. But it’s equally important to make sure you don’t undo all your good work by filling up on sugary drinks, chocolate bars, crisps, biscuits or super-sized lunches or dinners after exercising.<br />
If you’re hungry between meals opt for fresh fruit. And remember, it’s easy to mistake thirst for hunger with the result that you eat when really your body is crying out for fluid. If you feel hungry after exercising, have a glass of water and wait for 15 minutes – you may find you weren’t hungry at all!Anonymoushttp://www.blogger.com/profile/17362264378919968737noreply@blogger.com0tag:blogger.com,1999:blog-984960498479246481.post-68143234013118223632013-05-15T07:32:00.003-07:002013-05-15T08:06:27.734-07:00Weight Loss Plateaus: How to Get Over the Hump<div dir="ltr" style="text-align: left;" trbidi="on">
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You've put in the hard work. You've overhauled your diet. You've put in countless hours at the gym, sticking to those grueling workouts time and time again. You've been rewarded with continuously-dropping numbers on the scale. And then it happens: you hit a<span class="Apple-converted-space"> </span><span class="IL_AD" id="IL_AD3" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(0, 153, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; color: rgb(0, 153, 0) !important; cursor: pointer !important; display: inline !important; float: none !important; font-family: ArimoRegular, Arial, Helvetica, sans-serif !important; font-size: 14px !important; font-style: normal !important; font-weight: normal !important; padding: 0px 0px 1px !important; position: static; text-decoration: none !important;">weight-loss</span>plateau. Hitting a plateau can be more than just frustrating, it can be downright dispiriting. But you're not alone--this eventually happens to nearly everybody who has tried to<span class="Apple-converted-space"> </span><span class="IL_AD" id="IL_AD4" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(0, 153, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; color: rgb(0, 153, 0) !important; cursor: pointer !important; display: inline !important; float: none !important; font-family: ArimoRegular, Arial, Helvetica, sans-serif !important; font-size: 14px !important; font-style: normal !important; font-weight: normal !important; padding: 0px 0px 1px !important; position: static; text-decoration: none !important;">lose weight</span>, and it's perfectly normal for your<span class="Apple-converted-space"> </span>weight loss<span class="Apple-converted-space"> </span>to gradually slow down and even come to a complete halt. Don't let this discourage you to the point that you revert back to old habits.</div>
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The main reason people experience<span class="Apple-converted-space"> </span>weight-loss<span class="Apple-converted-space"> </span>plateaus is that their new, svelte bodies require fewer calories to maintain their weight when compared to their previous calorie needs at a heavier weight. When you initially reduce your caloric intake, through a reduced-calorie diet, exercise or both, you drop weight quickly.</div>
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Another reason people experience plateaus is that they are losing muscle, which we know torches calories. This is especially true if they lose a lot of weight in a very short amount of time. The more muscle you lose, the more your metabolism slows down. This translates to fewer calories burned performing the same activities you had at a heavier weight.</div>
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With continued<span class="Apple-converted-space"> </span>weight loss, you need to exercise more or consume less in order to continue to create a calorie deficit that will lead to further<span class="Apple-converted-space"> </span>weight loss.</div>
<strong style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #3e4752; font-family: ArimoRegular, Arial, Helvetica, sans-serif; font-size: 14px; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: 18px; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><big>Tips for Overcoming<span class="Apple-converted-space"> </span>Weight-Loss<span class="Apple-converted-space"> </span>Roadblocks</big></strong><br />
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<li>Step up the exercise. Even adding an extra 15 minutes to your exercise regimen can produce huge results. Consider adding an extra mile to your walk/jog or extending your warm-up routine and cool down routine.</li>
<li>Cut calories with small tweaks to your diet. Consider cutting a reasonable, small amount of calories from your daily intake. Cutting just 150-200 calories per day, the typical amount in a snack, can result in a couple pounds lost per month.</li>
<li>Track your food intake and exercise. Make sure you're not becoming more lax by increasing portions or slacking off at the gym.</li>
<li>Switch up your exercise routine. Unfortunately, as you become more physically fit, your body becomes accustomed to the same old gym routine. Your body actually becomes more efficient at performing the same activities. Take up a completely new type of exercise to keep challenging your muscles.Add resistance training to your workout. Start lifting--weights, that is. Weight-lifting adds calorie-incinerating muscle to your downsized frame, which helps you burn more calories all day long, even while your body is at rest.<div style="margin: 0px 0px 18px;">
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Try not to lose sight of what is important when it comes to<span class="Apple-converted-space"> </span>weight loss: your health. Studies have shown that people whose motivating factor for<span class="Apple-converted-space"> </span>weight loss<span class="Apple-converted-space"> </span>is improved health, rather than achieving a certain body size or shape, have more success with losing weight and maintaining that<span class="Apple-converted-space"> </span>weight loss<span class="Apple-converted-space"> </span>over a long period of time.</div>
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<b>Kari Hartel, RD, LD</b><span class="Apple-converted-space"> </span>is a Registered Dietitian and freelance writer based out of St. Louis, MO. Kari is passionate about nutrition education and the prevention of chronic disease through<span class="Apple-converted-space"> </span><span class="IL_AD" id="IL_AD2" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(0, 153, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; color: rgb(0, 153, 0) !important; cursor: pointer !important; display: inline !important; float: none !important; font-family: ArimoRegular, Arial, Helvetica, sans-serif !important; font-size: 14px !important; font-style: normal !important; font-weight: normal !important; padding: 0px 0px 1px !important; position: static; text-decoration: none !important;">a healthy diet</span><span class="Apple-converted-space"> </span>and active lifestyle. Kari holds a Bachelor of Science in Dietetics from Southeast Missouri State University and is committed to helping people lead healthy lives. She completed a yearlong dietetic internship at OSF St. Francis Medical Center in Peoria, IL, where she worked with a multitude of clients and patients with complicated diagnoses. She planned, marketed, and implemented nutrition education programs and cooking demonstrations for the general public as well as for special populations, including patients with cancer,<span class="Apple-converted-space"> </span><span class="IL_AD" id="IL_AD5" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(0, 153, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; color: rgb(0, 153, 0) !important; cursor: pointer !important; display: inline !important; float: none !important; font-family: ArimoRegular, Arial, Helvetica, sans-serif !important; font-size: 14px !important; font-style: normal !important; font-weight: normal !important; padding: 0px 0px 1px !important; position: static; text-decoration: none !important;">heart disease</span>, diabetes, Alzheimer's disease, obesity, and school-aged children. Contact Kari at<span class="Apple-converted-space"> </span><a href="mailto:KariHartelRD@gmail.com" style="color: #0089ca; text-decoration: none;">KariHartelRD@gmail.com</a>.</div>
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