Don’t drink your calories. Beverages are bottomless these days — you can’t order a soft drink or iced tea at a restaurant without being provided quick, free refills, or having the freedom to get them yourself. To keep from drinking a day’s worth of calories, choose herbal tea, unsweetened iced tea with Splenda (or another artificial, no-cal sweetener), diet flavored-water, bottled or tap water with a spritz of lemon or lime, or diet soda. If none of those better choices suits you, allow yourself one glass of the “real thing” and drink only water thereafter. (Tip: Ask for extra ice in that first glass of soda and you will drink less.) By stopping at one glass, you will save yourself hundreds — or even thousands — of calories.
Always eat breakfast. Taking the time to eat could prevent costly mistakes as the day progresses; skipping this important morning meal can lead to an out of control afternoon appetite, oversized portions, poor food choices, and overeating, even later on into the night. Plus, going too long without eating may cause your metabolism to slow down. If you can’t eat first thing in the morning, a healthful, mid-morning snack is a good idea. If you are not hungry in the morning, it could be a sign that you are eating too close to bedtime. Set a cut-off time for evening eating (such as 7 p.m.) and you will probably feel more like eating in the a.m.

Drink plenty of water throughout the day to stay hydrated. You hear it all the time, but you really do need to work in those recommended six to eight 8-ounce glasses of water each day. Thirst can easily be mistaken for hunger, so you could be reaching for food when you are actually thirsty. Eating water-rich foods like fruit will help you stay well-hydrated, too. Don’t wait until you are thirsty to drink; try sipping water throughout the day and you may be surprised to find that your appetite seems much tamer.

Add at least one more serving of produce to as many meals as possible. Veggies and fruit are all nutrient-rich, low-cal and filling — just be careful of creamy dips or dressings, butter, cheese sauce, and fried vegetables. Salsa, soups, and pasta sauce are easy ways to work in even more vegetable servings. Keep the skin on fresh produce, such as apples, whenever possible as it contains more fiber. Remember, fiber takes a while to digest so you feel fuller longer after eating it, which will help you eat less in the long run.

Make a salad your starter. Having a salad before your meal will almost certainly prevent you from overeating. Load up all the veggies you like, but just be careful about adding high-fat extras such as pasta salads, shredded cheese or cream-based dressings. (Tip: Spray dressings are excellent for cutting calories as most only have about 10 calories per spritz). Prepackaged, washed salads make it easy to add a salad to any meal without extra effort. Most fast food restaurants offer a reasonably-priced side salad, or some menus offer the option to substitute salad for another side item when purchasing a “combo” or “value” meal.

Be a better baker. Start baking immediately following a meal so you will be less likely to sample. Chew flavorful gum like peppermint or spearmint so your mouth will be otherwise occupied. Healthier baking ingredient substitutions help cut fat and calories.

Go for grains. Whole grains will help you feel full longer than refined carbohydrates. In the morning, fiber-rich cereal like Kellog’s All-Bran, is a good choice, as is oatmeal. Brown rice, whole grain bread, and whole wheat crackers, are all good ways to include grains in your day: A slice of whole wheat bread goes well with a salad; microwavable, single-serving brown rice is easy to add to lunch at the office; keep wheat crackers stored in your desk drawer for when the afternoon munchies strike.

Always keep healthy frozen meals on hand. They will be a backup plan for nights when you don’t have time to prepare and cook a healthy meal. Try to choose meals with around 300 to 350 calories. (Tip: Even some of the healthier frozen meal choices are skimpy on veggies, so be sure to add a packaged salad or a microwavable, single-serving frozen vegetable to your “instant meal” to better round it out.

Choose foods that will help you feel satisfied longer. While both protein and fat help you feel sated longer than simple carbohydrates, protein naturally contains fewer calories per ounce than fat. Eggs, lean meats, skinless poultry, and reduced-fat dairy products are ideal protein sources. A snack like yogurt, a boiled egg, string cheese or turkey slices will give you an energy boost and quell hunger pangs. Whole grains also contain protein, so you may find combining an animal or dairy protein with a complex carb such as whole wheat crackers or whole grain bread to be even more effective at keeping your energy up and hunger down. If you don’t eat meat or dairy, there are also several other sources of protein, such as beans, legumes, and nuts.

Catch some “Zs.” Did you know getting enough rest can have a direct impact on your ability to lose weight? Not getting enough sleep can cause you to eat more often or make poor choices (In an effort to compensate for feeling groggy, we tend to naturally reach for higher-calorie, high-fat foods.). Getting enough sleep also ensures that you feel energized enough to exercise and that you work out to your fullest capacity when you do. Even if you can’t add additional sleeping hours, take some time to simply do nothing, practice deep breathing, read, or listen to some calming music every day. Making a point to relax more can keep emotional eating — particularly stress-eating — at bay.

1 – Create a plan.

2 – If you plan on joining a gym, go on the way home from work. It may be more difficult to motivate yourself to go once you are home and settled in.

3 – Enlist a friend. Working out with someone can help motivate you to keep going, even if you don’t want to.

4 – Make it fun! Change up your cardio to include some fun activities such as hiking, swimming or biking.

5 – Set realistic goals along the way and give yourself a reward as you reach each one! There is nothing like working towards something and finally accomplishing it.

6 – Recognize the benefits, and remember why you started exercising. Write down the health benefits and refer to it when you feel like slacking.

7 – Keep track of your workouts, including how much weight you’re lifting in a small journal that you can take with you. Periodically looking back to see far how you’ve come will encourage you to keep going.

8 – Vary your routine. Sticking to the same old plan can quickly lead to boredom and becoming stagnant.

9 – Join an adult sports team. Whether you enjoy softball or soccer, playing on a regular basis will keep you moving, and motivate you to stay at the top of your game.

10 – Get the help of a personal trainer. They can help you get the most out of your workout, as well as force you to be accountable to someone.

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Calcium: The key to strong bones and lifelong bone health

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, among many other important functions. Because calcium has so many important jobs, it’s important to get enough of it in your diet.
The amount of calcium you need depends on a number of different factors, including your age. But no matter who you are, one thing’s true for everyone: you and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.

The life-changing benefits of exercise

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Steps for Establishing regular eating habits

Don’t skip breakfast. Start your day off with a good breakfast. Eating breakfast every day will help you have energy as well as steady blood sugar levels.
Eat small meals at regular times. It is helpful to eat 3 small meals plus 3 snacks spread out through the day. People tend to eat larger portions when they are overly hungry, so eating regularly will help you keep your portions in check.
Keep calorie intake the same. Regulating the amount of calories you eat on a day-to-day basis has an impact on the regularity of your blood sugar levels. Try to eat roughly the same amount of calories every day, rather than overeating one day or at one meal, and then skimping on the next.
Listen to your body. It takes a little time for your brain to get the message that you’ve had enough to eat, so stop eating when you feel 80% full. Wait 20 minutes. If you’re still hungry, you can choose to have a little more.
Keep portion sizes under control
Making sure you do not eat too many calories is important in any healthy diet, but it is especially important for diabetics. Controlling your portion sizes is key to controlling calories:

Divide your plate into 3 parts: ½, ¼, ¼. Fill half of your plate with non-starchy veggies (greens, broccoli, cauliflower, mushrooms, peppers, carrots, turnips, etc.). Split the other half of your plate into two equal parts, filling one with protein and the other with a starchy carbohydrate (rice, potatoes, pasta, whole-grain bread).
Aim for a protein serving of around 3 oz., which is about the size of a deck of cards for meat. Animal protein is more calorie dense, so it is important to really pay attention to how much you are eating.
Keep servings of starchy carbs to ½ cup. One serving of starchy carbohydrate is ½ cup cooked rice or pasta, which is about the size of half of a baseball.
Start your meals with veggies, which will help fill you up and give you lots of nutrients.
Save half of restaurant meals for later. When out at a restaurant, ask the server to put half the meal on your plate and pack the other half to go.
Read labels on foods, so you can understand how many servings and portions are in items.

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Starvation diet is definitely not good for our health. Our body needs food to produce energy so we can do our daily activities. The nutrients we get from food including fats and carbohydrates are important in maintaining the physiologic function of the body. However, these nutrients become bad for the body when they are taken in excess. The nutrients, if not converted to energy are stored in the body as fat deposits, thus the appearance of the undesirable belly fat and love handles.

The role of fat in a weight loss diet
Fats are an essential food nutrient because they provide twice the amount of energy than carbohydrates and proteins, and they help in protecting body organs and tissues and maintaining the body temperature.

Fats= 9 calories

Carbohydrates= 4 calories

Protein= 4 calories

CAUTION: Too much fat can be very harmful to the body. Excess fat do not only form the bulges on your body but it could also clog the arteries of the heart causing myocardial infarction or heart attack.

What is a low-fat diet?
Low- Fat diet has been promoted by the US Department of Health since the late 1970’s. But what does low- fat diet really mean?

Basically, there are three types of fat: The Saturated fat which is the Bad fat because it increases the blood cholesterol level, The Polyunsaturated fat that decreases the blood cholesterol level, and the Monounsaturated fat which decreases the Low- density Lipoprotein (LDL) cholesterol or the “bad cholesterol”.

Low- fat diet means: decreasing the consumption of food that contains saturated fat while increasing the consumption of food that contains polyunsaturated and monounsaturated fat. Food like most meat and dairy products, butter, and tropical oils such as coconut oil and palm oil should be avoided as they are high in saturated fat. Polyunsaturated fat are usually found in plant food sources such as corn, soybean, safflower, and sunflower. Food sources for Monounsaturated fat includes olive oil, peanut oil, canola oil, and some fruits like avocado.

Carbohydrates are bad or good?

Carbohydrates provides real-time energy in the body and should account for 50- 60% of the total calories we take in everyday. However, with sedentary lifestyle, the calories you get from carbohydrates that are supposed to be converted to real-time energy are stored as fat deposits, thus you gain weight.

Low –carb diets are among the most popular weight loss diets. There are many variations like:

The Anabolic Diet which alternates low carb and periods of high carb eating

Carbohydrate addicts which serves 2 meals with no carbs and 1 meal of 1/3 carb a day

Ketogenic Diet which eliminates carbohydrate completely and compensates the caloric need with high fat and moderate protein intake.

But as per definition, having less than 50-60% of carb ratio in a serving is low carb diet. If your goal is to maintain your current weight, do take in moderate carb which is about 40-50% carb in your diet. And if you want to lose weight, you may go with low- carb diet which contains 25-39% carb. Lower than this is not really recommended as it could cause conditions like ketosis, presence of ketone bodies in the blood. Very high ketone level can make the blood acidic and may damage organs like the liver and the kidneys.

Some weight loss diet tips that can help eat healthier are:

Instead of eating ice cream, have a low fat yogurt or sherbet.
Use skim milk (fat- free milk) instead of whole milk.
Instead of eating pasta alfredo (white sauce pasta) eat pasta marinara (red sauce pasta).
You may substitute bacon with lean ham.
Since the American Heart Association recommends avoiding coconut oil because it contains 85- 90% saturated fat, use olive oil or canola oil when cooking food.
Chocoholics may eat dark chocolate which is rich in anti-oxidant rather than a milk chocolate.
Use beef loin instead of brisket
Instead of white bread eat whole grain bread such as wheat bread
Snack on Peaches (61 calories/pc.), blackberries (62 calories/serving), and carrot sticks (52 calories/cup) instead of fried chips.

Being overweight or obese doesn’t only place a person at risk from developing diseases like diabetes, respiratory diseases, cancer, osteoarthritis and cardiovascular diseases but it could also affect one’s emotional and social life. People who are overweight and obese could suffer from low self-esteem, depression, and impaired body image. Because of this, more and more people are being conscious of their weight. Losing weight is a tough challenge; you must be really committed as lifestyle changes should be made.

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To lose 50 pounds is never an easy thing to do. But people have done it before you, so it’s entirely within your power. I say this only to be straight with you: it’s not going to be easy for you, but you can succeed if you set your mind to it. I can only suggest a way in which you can do it.
To lose 50 pounds fast, you need a diet which will provide a fast and continuous weight loss. Fast because you want to get thin as soon as possible, continuous because it takes time to lose 50 pounds. To do so, you need a diet which will work in the long term and not just in the short term. That’s why you need to be extra careful when choosing a diet to follow, since most diets will only work short term and not long.
To lose 50 lbs as fast as possible, I recommend a diet called Fat Loss 4 Idiots. Why do I make this recommendation? Because this diet provides a fast and continuous weight loss, just as we decided you need in order to achieve your goal.
How does this diet work? Fat Loss 4 Idiots is an online diet, which means that you download it to your computer. You get an ebook with diet tips and guidelines for you to follow, and a unique menu generating software through which you get a personal menu which is based on foods selected by you. The reason it’s called Fat Loss 4 Idiots is that you just need to stick to the menu (which has 4 meals each day) in order to succeed. It’s so simple an idiot can do it.
Fat Loss 4 Idiots is based on the Calorie Shifting diet method. This is a scientific method by which you maintain a high metabolic rate by eating different types of calories throughout the day. That way your metabolism remains running high, unlike many other diets which cause the metabolism to slow down.
How much can you lose with this diet? The diet says you can lose 9 pounds every 11 days. I say that even if your lose 6-7 pounds in that time frame, you should be very happy. According to this weight loss rate, you can expect to lose 50 pounds in as little as 4 months which is very impressive.
I hope I’ve given you something to consider when you ask yourself how to lose 50 pounds fast. I wish you the best of luck.

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Here is the reality of our lives and how people gain weight by Judith J.Wurtman ,

Why do we feel obliged to comment on each other’s appearance when we meet after an absence of several months? But since we do, especially when we see family members at holiday gatherings, how do we handle weight gain, either ours or that of someone else? If your family is typical, there will be someone named Tiny whose weight has occasionally topped 350 pounds, or a distant cousin coming off or just going on the latest diet fad. Often there is also at least one relative who feels obliged to make everyone aware that she (and it is usually a she) has noticed that you have gained weight.

Well, what does one do when the weight gain was not caused by a 14-day cruise, a new job as a pastry chef or the inability to exercise due to a bad back? What does one say when the weight gain was caused by medication taken for an emotional disorder such as depression, panic attacks, anxiety, or cyclical mood swings? Do you really want to explain to cousin Shirley or aunt Josephine that you are taking Zoloft or Lexapro or Depakote and the drug caused you to put on 20, 30 or maybe even 70 pounds since last Christmas? Do you want to spend time explaining that the emotional problem causing you to take the medication has been helped, but now you are left with many unwanted pounds?

Unfortunately, relatively few people are aware of the weight-gaining potential of antidepressants and similar medications. Most of us know that if we have to go on prednisone (cortisone) for a medical problem such as severe asthma or Crohn’s disease, one of the side effects is weight gain. And when the weight gain occurs, few people would blame it on lack of will power, understanding instead that sometimes the weight gain is unavoidable. But the weight gain caused by treatment with antidepressants, mood stabilizers and atypical antipsychotic medication is rarely recognized by physicians, let alone your distant relatives. Indeed, if people were asked about the usual side effects of these medications, they might list dry mouth, impotence and tiredness, but not weight gain.

The reason aunt Josephine and cousin Shirley don’t know about this cause of weight gain is that very little attention is paid to it in discussions about the “obesity epidemic” or in television shows devoted to helping fat people become thin. Has any reality show had volunteers who were thin until they started on Zyprexa or Respiradel? Have any television medical show hosts gone to a meetings of the National Alliance on Mental Illness and met members who are carrying 75 or 100 extra pounds because of their medication? Have well-meaning public figures mentioned the severe weight gain seen among school children because they are taking medication for pediatric bipolar disorder? Do national weight-loss organizations such as Weight Watchers address this problem in their meetings?

I am a co-author of a book offering a weight-loss program for people who have gained weight on antidepressants and thus receive e-mails from people frustrated and angered because neither their psychiatrists nor nutritionists understand the impact of antidepressants on their eating.

“Eat less, exercise more” or “Stop eating carbohydrates and just eat lean protein” are typical comments told by their physicians to the people who write to me. Many of the people who have gained weight were thin before going on their medication and always ate and exercised appropriately. But the medications seem to remove their control over eating and leave them too tired to engage in much physical activity. Moreover, advice to stop eating carbohydrates is counterproductive in the extreme.

Eating carbohydrates (except those from fruit) allows the brain to make new serotonin. Eliminating carbohydrates prevents this from occurring. What is the point of prescribing antidepressant medication that works on serotonin and then telling the patient to follow a diet preventing serotonin from being made? Moreover, increasing serotonin increases satiety and helps turn off the excessive appetite turned on by the medications.

Perhaps the solution to the media silence about weight gain and antidepressants is telling the audience, i.e. the aunt Josephines and cousin Shirleys, about the problem. Our relatives don’t have difficulty understanding the connection between prednisone and weight gain, and they shouldn’t have a problem with accepting the connection between medications that affect brain chemistry and weight gain. Perhaps when all our relatives recognize the connection between antidepressants and obesity, those people committed to solving the problem of obesity will too.

written by Amnah Khalid

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Despite the way it feels, losing weight isn’t a mysterious process. It’s a simple matter of burning more calories than you eat. But, if it were really that simple, none of us would have a weight problem, would we? Weight loss can be such a struggle that we start thinking we have to do something drastic to see results — diets, pills or those weird fitness gadgets on infomercials that promise instant success. The true secret to weight loss is this: Make small changes each and every day and you’ll slowly (but surely) lose those extra pounds. The key is to forget about instant results and settle in for the long run.
Rules of Weight Loss
To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn’t want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.
1. Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you go along.
2. Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. It helps to keep a daily activity journal or you could even wear a heart rate monitor that calculates calories burned.
3. Keep track of how many calories you eat. You can use a site like Calorie Count or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out.
4. Add it up. Take your BMR number, add your activity calories and then subtract your food calories from that total. If you’re eating more than you’re burning, (your BMR + activity is 2000 and you’re eating 2400 calories) you’ll gain weight. If you’re burning more than you eat, you’ll lose weight.

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Abdominal Exercise Guidelines
Perform several (3-5) abdominal exercises 3-5 times a week. Start with exercises and repetitions that are comfortable for your fitness level and as you improve increase the number of repetitions. You do not need to do all the exercises; simply select those that work well for you and vary your routine over the months.

1. Bicycle Crunch Exercise

* Lie flat on the floor with your lower back pressed to the ground.
* Put your hands beside your head.
* Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion.
* Touch your left elbow to your right knee, then your right elbow to your left knee.
* Breath evenly throughout the exercise.

2. Captain’s Chair Exercise
How to Do the Captain’s Chair Exercise

* Start with legs dangling and slowly lift your knees in toward your chest.
* The motion should be controlled and deliberate as you bring your knees up and return them back to the starting position.

3. Ab Crunch on an Exercise Ball

Sit on the exercise ball with your feet flat on the floor.
Let the ball roll back slowly and lie back until your thighs and torso are parallel with the floor.
Contract your abdominals raising your torso to no more than 45 degrees.
To work the oblique muscles, make the exercise less stable by moving your feet closer together.

4. Vertical Leg Crunch

How to Do it
* Lie on your back and extend the legs up with knees slightly bent.
* Contract your abs and raise up until your shoulder blades leave the floor.
* Keep your chin up; don’t pull on your neck.
* Keep your legs in a fixed position.
* Lift your torso toward your knees.
* Lower and repeat for 12-16 reps.

5. Long Arm Crunch
How to Do the Long Arm Crunch

* Lie on your back with your arms over your head with hands clasped and arms close to your ears.
* Keep your knees bent with feet flat on the floor.
* Contract your abs and lift your shoulder blades off the floor.
* Lower and repeat for 12-16 reps.

6. Reverse Crunch
How to Do the Reverse Crunch

* Lie on your back with knees bent and feet on the floor
* Place hands on the floor or behind the head.
* Bring your knees up towards the chest so they bend about 90 degrees
* Contract your abs and lift your hips off the floor in a very small movement.
* Lower and repeat.

7. Plank (Hover) Exercise
Add these core strengthening exercises to your ab workout for a new way to build strength and stability.
The Plank Abdominal Exercise
The basic plank exercise, also called a hover, is the starting place if you want to improve your core strength and stability. Here’s how to do it right.
* Begin in the plank position (see photo 1) with your forearms and toes on the floor.

* Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
* Your head is relaxed and you should be looking at the floor.
* Hold this position for 10 seconds to start.
* Over time work up to 30, 45 or 60 seconds.

Plank with Leg Lift
Start in the same plank position (photo 1) as above with your forearms and toes on the floor.

* Slowly raise one leg 5-8 inches off the floor (photo 2)
* Count to two and slowly lower your leg to the floor.
* Switch legs and repeat.
* Do about 2-3 sets of 10 reps.

Plank with Arm Lift

* Start in the same plank position (photo 1) as above.
* Carefully shift your weight to your right forearm.
* Extend your left arm straight out in front of you.
* Hold 3 seconds while keeping your core tight.
* Slowly bring your arm back to starting position.
* Switch arms and repeat.
* Do 2-3 sets of 10 reps.

Modified Plank with Leg Lift
To make this exercise a bit easier, you can perform the movement on your hands, rather than your elbows.

8. Traditional (Basic) Abdominal Crunch

How to Do the Basic Abdominal Crunch
* Lie on your back, bend your knees, placing your hands on the sides of your head.
* Contract your abs and flatten your lower back against the floor.
* Slowly lift your shoulder blades one or two inches off the floor.
* Exhale as you lift, keep your neck straight and chin up.
* Hold for a few seconds (don’t hold your breath).
* Slowly lower while keeping your abs contracted.
* Repeat up to 20 reps this perfect form for each rep.
* To make it more difficult, use an exercise ball.

9. Half Curl

* Lie on your back with your knees bent and feet flat on the floor.
* Place your palms on your thighs
* Contract your abdominal muscles and curl up until your fingertips reach your knees.
* Breathe out as you curl up.
* Slowly lower to the start position.
* Breathe in as you lower.
* Tip: Don’t tuck your chin to your chest and keep your head up.

10. Crossover Crunch
How to do it:

* Lie on your back with your knees bent and feet flat on the floor.
* Cross your right leg over your left leg so your right ankle is resting on your left knee.
* Place your fingertips to the side of your head just behind your ears.
* Contract your abdominal muscles as though you are doing a crunch
* Slowly twist your torso and touch your left elbow to your right knee.
* Exhale as you lift up
* Slowly lower to the starting position
* Inhale as you lower
* Repeat for the desired number of repetitions and switch legs and do the same number of reps on the other side.

11. Seated Oblique Twists with Medicine Ball
How to do it right:

* Sit on the floor with your knees bent and feet flat on the floor.
* Contract your abs and sit at about a 45 degrees angle.
* Hold a medicine with both hands directly in front of you
* Contracting your abs, twist slowly from your torso to your right and touch the medicine ball to the floor beside you.
* Quickly, but smoothly, contract your abs and twist your torso and touch the medicine ball to the other side.
* Repeat for the desired number of reps.

12. Oblique Crunch
How to do it:

* Lie on your back with your knees bent and feet flat on the floor.
* Slowly drop your legs to the left and let your knees rest near the floor.
* Place your fingertips to the side of your head just behind your ears.
* Push your lower back into the floor flattening the arch and hold.
* Curl up slowly so both your shoulders lift off the floor a few inches.
* Hold for a count of 2 and return to the start position.
* Repeat for the desired number of reps and switch to the other side.

13. Alternating Supermans crunches

* Lie face down on a mat with your arms stretched above your head (like superman)
* Raise your right arm and left leg about 5-6 inches off the ground (or as far as you comfortably can).
* Hold for 3 seconds and relax.
* Repeat with the opposite arm and leg.

14. V-Sit Exercise
How to Do It

* Begin in a seated position, contract your abdominal muscles and core, and lift your legs up to a 45-degree angle.
* Reach your arms straight forward or reach up toward your shins as you are able.
* Maintain good core posture and a strong spine.
* Hold this “V” position for several seconds to begin. As you get stronger, hold the position longer.
* Return to your starting position slowly.
* Just before you reach the floor, stop and hold the position for a few seconds.
* Repeat this entire movement several times.

15. Side Bends

* Holding a dumbbell in you right hand, stand with feet shoulder width apart and your knees slightly bent.
* Place your left hand behind your head and slowly bend sideways to your right lowering the dumbbell down to your knee.
* Return to an upright position and repeat for the desired number of reps.

16.Medicine Ball Sit Ups

* Lie on your back with your knees bent and feet flat on the floor.
* Hold a medicine ball (choose a 5 pound ball to begin) to your chest and have a partner stand at your feet (not on them).
* Push your lower back into the floor flattening the arch and hold.
* As you curl up throw the ball to your partner. Hold the crunch as your partner catches the ball and throws it back to you.
* Catch the ball and slowly return to the start position.
* Tip: Don’t sit right the way up as you wait for the return pass. Your shoulders should be no more than 6 inches off the floor.

17.Weighted Curls with Medicine Ball

* Lie on your back with your knees bent and feet flat on the floor.
* Hold a medicine ball (or weight plate) to your chest (start with 5 pounds).
* Push your lower back into the floor flattening the arch and hold.
* Curl up just enough to lift both your shoulders off the floor a few inches.
* Hold for a count of 2 and return to the start position.

18.Cable Crunch

* This exercise requires a triceps pushdown machine with a rope attachment.
* Knee down in font of the machine holding the rope just above your head.
* Slowly crunch down to your right knee and hold for 2 seconds as you breathe out.
* Return to the start position slowly and repeat to the left knee.

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How to
Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45- degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.

1. Lie on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a ‘pedaling’ motion for 1-3 sets of 12-16 reps.

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Here’s what you do:
Lay on your back on the floor with your knees bent, feet flat on the floor. Arms at your side.
Inhale through your nose to the count 4.
As you exhale breathe out through your mouth to the count of 4 completely and empty your diaphragm until your abdominal wall collapses into the pelvic floor and it goes flat or hollow.
Think about trying to make your belly button touch your spine as you exhale and pull your abdominal wall towards your back.
As you practice you will become able to control the hollowness of your abs. As you do you will automatically be developing a flat midsection.
Once you master this technique, apply it when using your favorite abdominal crunch exercises. Before beginning the crunch, perform your breathing exercise, then, with your midsection flat and hollow, begin your crunch. Timing your breathing is the next step, so in the beginning just try and perform one crunch per breath, and flatten your midsection every time. Over time you will train your midsection to remain flat, firm and sexy all the time!

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Lower Body Toning Exercises – The best lower body exercises are lunges, leg lifts – standing and lying on the floor, plies’.
Eat Low Glycemic – Get the simple carbs out of your diet and learn how to eat and become a fat burning machine. It has now been scientifically proven that eating a low-glycemic diet will help you lose fat, prevent disease and give you amazing energy.
Beauty Sleep- Get 7- 8 hours of sleep every night. It rejuvenates your mind, body and soul, restores your brain, rebuilds your muscles, tissue and restructures your cells.
Water- Drink 4-6 Quarts of water a day to stay hydrated, healthy, detoxed and cleansed and refreshed.
Come on you can do this. Become a strong self-directed and disciplined person. You decide your feelings and directions, not the media.
Start today to doing the simple, but powerful suggestions I listed and you will start to instantly feel more confident and in control.
The Power Is In the Decision.
Decide today that you are going to live the life of your dreams and have the body you want. Then do take immediate action! Once you decide, the answers will flow systematically.
Have a fun time at your family social and let no one move you off your path.

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Calcium and vitamin D are essential for strong, healthy bones—vitamin D is essential for optimum calcium absorption in the small intestine. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Great sources of calcium include:

• Dairy products, which come already fortified with vitamin D.
• Dark green, leafy vegetables, such as kale and collard greens
• Dried beans and legumes

Healthy eating tip : Limit sugar, salt, and refined grains

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar, salt and refined starches.

Sugar and refined starches

It is okay to enjoy sweets in moderation, but try to cut down on sugar. Sugar causes energy ups and downs and adds to health problems like arthritis, diabetes, osteoporosis, headaches, and depression.

• Give recipes a makeover. Often recipes taste just as good with less sugar.
• Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it! Try sparkling water with lemon or a splash of fruit juice.
• Eliminate processed foods. Processed foods and foods made with white flour and white sugar cause your blood sugar to go up and down leaving you tired and sapped of energy.

Salt

Salt itself is not bad, but most of us consume too much salt in our diets.

• Limit sodium to 2,300 mg per day, the equivalent to one teaspoon of salt. Most of us consume far more than one teaspoon of salt per day.
• Avoid processed, packaged, restaurant and fast food. Processed foods like canned soups or frozen meals contain hidden sodium that quickly surpasses the recommended teaspoon a day.

Healthy eating tip :  Plan quick and easy meals ahead

Healthy eating starts with great planning. You will have won half the healthy diet battle if you have a well-stocked kitchen, a stash of quick and easy recipes, and plenty of healthy snacks.

Plan your meals by the week or even the month

One of the best ways to have a healthy diet is to prepare your own food and eat in regularly. Pick a few healthy recipes that you and your family like and build a meal schedule around them. If you have three or four meals planned per week and eat leftovers on the other nights, you will be much farther ahead than if you are eating out or having frozen dinners most nights.

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DRINK WATER ON EMPTY STOMACH
It is popular in Japan today to drink water immediately after waking up every morning. Furthermore, scientific tests have proven a its value. We publish below a description of use of water for our readers. For old and serious diseases as well as modern illnesses the water treatment had been found successful by a Japanese med ical society as a 100% cure for the following diseases:

Headache, body ache, heart system, arthritis, fast heart beat, epilepsy, excess fatness, bronchitis asthma, TB, meningitis, kidney and urine diseases, vomiting, ga str itis, diarrhea, piles, diabetes, constipation, all eye diseases, womb, cancer and men str ual diso rd ers, ear nose and throat diseases.

METHOD OF TREATMENT

1.. As you wake up in the morning before brushing teeth, drink 4 x 160ml glasses of water …..interesting

2. Brush and clean the mouth but do not eat or drink anything for 45 minutes

3. After 45 minutes you may eat and drink as normal.

4. After 15 minutes of breakfast, lunch and dinner do not eat or drink anything for 2 hours

5. Those who are old or sick and are unable to drink 4 glasses of water at the beginning may commence by taking little water and gradually increase it to 4 glasses per day.

6. The above method of treatment will cure diseases of the sick and others can enjoy a healthy life.

The following list gives the number of days of treatment required to cure/control/reduce main diseases:

1. High Blood Pressure – 30 days

2. Gastr ic – 10 days

3. Diabetes – 30 days

4. Constipation – 10 days

5. Cancer – 180 days

6. TB – 90 days

7. Arthritis patients should follow the above treatment only for 3 days in the 1st week, and from 2nd week onward s – daily.

This treatment method has no side effects, however at the commencement of treatment you may have to urinate a few times.
It is better if we continue this and make this procedure as a routine work in our life.
Drink Water and Stay healthy and Active.
This makes sense .. The Chinese and Japanese drink hot tea with their meals …not cold water. Maybe it is time we adopt their drinking habit while eating!!! Nothing to lose, everything to gain…

For those who like to drink cold water, this article is applicable to you.

It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed . It will slow down the digestion.
Once this ‘sludge’ reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer.. It is best to drink hot soup or warm water after a meal.

A serious note about heart attacks: Women should know that not every heart attack symptom is going to be the left arm hurting.
Be aware of intense pain in the jaw line.

You may never have the first chest pain during the course of a heart attack..

Nausea and intense sweating are also common symptoms.

60% of people who have a heart attack while they are asleep do not wake up.

Pain in the jaw can wake you from a sound sleep. Let’s be careful and be aware. The more we know, the better chance we could survive…

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