Knowing Your Metabolic Type To Lose Weight Naturally

It's very important to understand what you should and shouldn't eat to lose weight, as the same diet plan doesn't work for everyone. A large reason for this is that we each have a metabolic type that dictates the type of foods that help our bodies run most efficiently.

In addition to natural weight loss, eating foods that fit with you will help you with energy, overall health, appearance and mood. When we don't eat the foods that are right for us, then it causes an environment where our bodies don't function properly, which means a challenging time when trying to lose weight.

Protein Types tend to crave sugary foods after eating a meal that includes a lot of carbohydrates, in addition to craving fatty foods like chocolate cake and pizza. When this happens, it typically means that a Protein type individual isn't eating a balance diet that includes a lot of protein, because a Protein type needs a diet low in carbohydrates and high in proteins and healthy fats.

But balance is key, so cutting out all carbs is a no-no. However, selecting carbs wisely is very important. Whole grain carbs and healthy, low-starch vegetables and fruits are best for weight loss. This metabolic type needs to eat protein with every meal for optimal health, and should eat frequent meals or healthy snacks between meals to ensure blood levels don't drop, as this results in hunger pangs and eating binges that challenge weight loss and health.

Carbohydrate metabolic types often eat infrequently, and can go for long periods without eating. They also have a high-tolerance for starchy, sugary foods, which isn't necessarily good because this type of eating can lead to health problems such as diabetes and insulin resistance, as well as making it hard to lose weight.

Carbohydrate types should eat diets high in healthy carbs and low in fat for optimal health and weight loss. Low-fat proteins, like fish, are good options, as protein is still needed within the diet, but again, low-fat proteins are most beneficial. This type should also be cautious when consuming dairy products, as the body doesn't always process them efficiently, and when eating carbs, low starch carbs are best for weight loss and healthy living.

The Combination metabolic type has the most food options available, but do need to be careful to balance their protein and carbohydrate intake. In other words, this metabolic type should be familiar with both the Protein and Carbohydrate types and find a balance between the two within their meal plan for optimal health and natural weight loss.

As you can see, by being aware and understanding metabolic types, especially yours, it puts you in a good position to attack nutrition and your diet in the most healthy and beneficial way for you so you can truly achieve optimal health and towards natural weight loss!

Source: allbestarticles.com

Weight Loss: Discover A Holistic Weight-loss Program That Works

How many weight-loss programs have you tried over the years? How many of these weight-loss programs have taken a holistic approach? Holistic Weight loss is the only way we can insure that we will lose weight and keep it off. A holistic weight-loss program focuses on the “whole” person. If a weight-loss program does not focus on restoring your health, fitness, power, and resolution, it is a temporary fix to what can become or is a lifelong problem.

Holistic weight-loss is essential. Weight-loss programs that do not consider the “whole” person are destructive for several reasons:

Many people who are overweight, obese, or morbidly obese have underlining issues related to the health of the “whole” person. These underlining issues may include stress, low self-esteem, a poor self-concept, food addictions, emotional eating… all that must be addressed during the weight-loss process.

Many people who are overweight, obese, or morbidly obese develop a distorted body image even after they have lost weight.

Many people view a “diet” as a temporary and quick way to lose weight and do not understand the importance of nutrition. People who join many “diet” programs with pre-packaged foods or special supplements to suppress the appetite are suffering from malnutrition.

Because such programs cause malnutrition, many people can not “keep up” the “diet” for the rest of their lives and eventually gain all the weight back and more. When a person becomes overweight, they feel a loss of power, resolution, and control, it is important to restore these elements to rebuild a sense of “self” and empowerment.

Usually, when a person is on a “diet” or weight-loss program, s/he is planning in their minds all the things they will “eat” after they lose the weight. This is why a holistic weight-loss program is so important. If one does not understand how nutrition works, s/he will never truly commit to a weight-loss program. We have dealt with some “big fat lies” related to weight loss and now it is time to address the truth. The truth is:

Truth: You can’t eat whatever you want not even in moderation and lose weight.

The reason you can’t is because you cannot rely on your “willpower” when you haven’t yet been empowered. Some foods are addictive and were designed to be addictive. Most of what we eat when we gain weight is not nutritious. You need vital nutrients to lose weight and look good while you are doing it.

Truth: Anyone can lose weight regardless of their genetic background.

Anyone can lose weight. It does not matter how “slow” your metabolism may be. By choosing a holistic weight-loss program you can restore your body’s metabolism. The body is designed to metabolize “whole” and natural foods. It is all the additives and process foods our body cannot recognize.

Truth: You have to exercise.

Exercise is a part of fitness. Exercise works to reduce body fat and body size.
Exercise restores our energy levels and helps us to produce lean muscle. Lean muscle helps us the burn more calories and more fat.

Truth: You must get educated about weight loss.

If losing weight has been a battle for you, you need to learn as much as possible about holistic health, nutrition, and how the body works. Knowledge is power. Once we have the knowledge, we know exactly how to develop our own holistic weight loss program.

By developing our own holistic weight-loss program, we know why we are doing what we are doing. We have a plan that works for us. We have a plan based on knowledge. We have plan we can commit to for our entire lives.

Source: articlesfactory.com

Maximize Your Weight Loss Efforts by just Checking Your Calorie Intake

As anyone who has tried to lose weight can tell you, you need to understand what really works in order to be successful. Dieting, for example, is not just about eating less each day or not eating at all for two days straight. What you really need to do is increase your activity while reducing your intake of certain foods. If you understand how to control your calorie intake, you'll enjoy far better results with your diet than you'll see from any pill.

The premise of this method of weight loss, is to take in fewer calories than your body will use up, so that when your body needs fat, it will use your fat stores. You want to raise your level of exercise, while reducing the amount of calories that you are consuming, which produces a shortage of energy.

Many people have an easier time understanding this in numerical form, so let's start with the 3500 calories that are stored in one pound of body fat. If your exercise program use 3500 calories, that's one pound of body fat that you've burned off as opposed to simply not eating that 3500 calories. So the secret to a successful diet is to combine fewer calories with more exercise.

You must be vigilant, though, not to take your aerobic workouts to the extreme, or reduce your food intake to the point of malnutrition. Slow and steady is the key, as a balanced, patient approach will increase the chances that your positive results will be permanent. You will want to avoid injuries that may be sustained from excessive exercise, and drastically reducing your intake of food will cause your body to conserve calories, meaning that it will burn fewer calories thinking that your body is being starved.

The best plan is to slowly reduce the amount of calories you take in every day day while you gradually increase your cardio. For most people, a reduction of 500 calories a day is just about right. Of course, this will require you to carefully track the number of calories you take in every day as well as the calories you burn. The best way to maximize your results is to keep a close eye on both your calories and weight loss.

Calorie counting is really the basis for any good weight loss plan. The most successful plans you can follow have calorie counting at the heart of their program. To get a hold on your weight loss plan, you must keep good track of the calories you are eating and those that are being burned. Make sure you keep accurate track. Guessing at how much you eat and how much you burn will only result in no weight loss and lots of frustration.

Source: allbestarticles.com

Weight Loss Program: Motivate yourself for losing Weight

We all have to deal with excess weight after the holidays, but we also know that it is not so easy to follow a weight loss program or a diet to lose fat. We need motivation to start the program and complete it. Here we are going to discuss the top 4 weight loss motivation tips. Listen, only if you are able to motivate your mind about losing weight, you'll be achieving it one day.

Otherwise you'll be just dreaming of those wonderful things that would be happening once you lose pounds of weight from your body - but that won't be happening if you don't motivate yourself to loss weight! So, start motivating yourself through the following top 4 weight loss motivation tips:

1. Hitting the gym and lifting weights will surely increase your weight. But should you stop there? Never! You'll see an increase in weight you were building muscles while lifting weight. And muscles weighs more than fat. For the same reason you may find an increase in your body weight in the initial stages. But then you'll start losing weight in no time.

2. Just think about what you'll be able to do once you starting losing weight. Now, take a snapshot of yours and take a print out of it. It should be the "before" pic of yours - after you have succeeded in losing weight. Your plans should be to take that "after" pic - which will be looking awesome with you having succeeded in losing weight!

3. Never withdraw yourself from wight loss programs once you start it - thinking that it is tough and you won't be able to continue any longer. The fact is - only the first few weeks are the toughest. And once you are able to go further through the same weight loss program for a couple more weeks, you'll see you losing weight pretty easily than those early weeks.

4. Never make a plan to lose weight all at once! Did you put on weight overnight all at once? So, why should you lose weight all at once? You weren't knowing that you were putting on weight since the process is pretty slow. But it is continuous. Take note of the word "continuous". You should plan to tackle it doing things for losing weight in a continuous manner. Yup, you should be consistent in following your weight loss programs.

Only then you'll be able to lose weight the same way as you put on weight!

Also remember this last part of any weight loss plan is rest: it might seem not extremely essential, but whenever you are burning that fat, the body will probably be taxed and you will be tired. Keep in mind to get at least 8 hours of sleep every night!

Source: allbestarticles.com

Simple Body Weight Exercises

Dr. Mercola and Michele Simon on Food Industry

REVIEW OF GREAT TASTE NO PAIN

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Quick Description
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With more than 1 out of 3 adults in the US (70 million) taking OTC or prescription pills for digestive disorders and the pain associated with them, as a nation, we have serious health problems. And we're spreading our problems around the world.

What most people are frustrated with is that even if they eat how most health professionals consider to be healthy, a large percentage of people STILL experience digestive problems. And so most people resort to drugs, surgery or eating bland foods. Or they just continue to suffer.

That's why the Great Taste No Pain System was developed -- to help slash some of the $42 billion dollars spent on those pills in the US alone.

This simple eating system is designed to dramatically reduce the acid pH measure in a person's entire body -- not just in the stomach. It does so by increasing the ratio of alkaline forming foods eaten and by showing you how to combine foods in a way that radically decreases the amount of acid digestive juices in the stomach and small intestines required to break down foods. With me so far? Hope so, because this is important stuff.

One of the primary components of the Great Taste No Pain System is the science of food combining, which was first introduced into the US in 1911 by Dr. William Hay, a New York surgeon who used it to cure his Bright's Disease, a kidney disease which was often fatal at that time. In fact, among the many thousands of lives it claimed was Teddy Roosevelt's first wife, who died of Bright's Disease at just 22 years of age.

A basic knowledge of Junior High chemistry is all it takes to see the logic behind this science: Mixing foods that require alkaline digestive enzymes with foods that require acid digestive enzymes slows and can even stop the digestive process. It can and does delay digestion by as much as 10 hours and more. This is incredibly bad for the body. The Great Taste No Pain system alleviates this problem, speeding food through your body, allowing it to absorb nutrients from foods at a much higher level.

In addition, one of the manuals in the Great Taste No Pain system, 'Foods That Create Acid, Foods That Take It Away,' is as clear as I've ever seen this data presented. Follow this simple guide and your body will use a minimum of energy in the digestion process, which leaves more energy for healing and other daily functions your body carries out.

This is a timely set of guides, because with our society's addiction to the convenience of processed foods, in many respects our health challenges are far worse than they were in 1911.

Great Taste No Pain author, Sherry Brescia, was a former Irritable Bowel Syndrome (IBS) sufferer herself. In fact, in 1991, she spent 7 days in the hospital with bacterial colitis.

As a health insurance researcher and Chief Underwriter, she was able to research the benefits of an alkaline- balanced body and over the next 15 years perfected the system she now calls Great Taste No Pain.

She meshed a number of philosophies proven to help alkalize the body to create this simple system that anyone can follow regardless of where they are or what food choices they have available to them.

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What I Like:
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Taste: Unlike most restrictive diets, Great Taste No Pain cannot actually be called a diet, because it allows you to eat even great volumes of luscious, delicious food as long as you combine it according to a few simple guidelines. It truly requires very little willpower. Perhaps the greatest news for people who love to eat is that the 176 page recipe book in the system is stuffed with breakfasts, lunches, dinners and snacks that are unbelievably tasty. No rabbit food. Gourmet all the way, yet the meals (if you like to cook) only take between 15 and 30 minutes of prep time and make tons of yummy leftovers. So you can throw away the belief that you can't eat healthy on a super-busy schedule.

Speed: I love that you don't have to read 300+ pages before learning what to do. In the first guide, 'How To End Stomach Pain Forever, Even If Your MD says, "No Way,"' it provides a brief background on the science and then quickly moves onto the step-by-step 'how to.' I really love that.

Simplicity: The second Guide in the GTNP System is 'What To Eat With What.' This is a massive compilation. Every kind of food that you could possibly put in your mouth is listed, along with the corresponding foods that combine with it for easy comfortable digestion, and those foods that don't. This guide is so complete and so easy to follow, if you screw this up, it's back to pre-school for you.

More Simplicity: Traveling is the one thing that can ruin even the healthiest eaters. But in Great Taste No Pain, Sherry gives you a 'Pocket Guide For Pain-Free Dining Out.' This tool is phenomenal. You can store this little baby with your credit cards and, until you understand what combines with what, all you have to do is pull out your pocket guide and quickly note the rule, so you can eat and
enjoy the rest of your day, pain-free.

Would you believe that you could eat McDonald's food and not suffer gassiness and reflux? Now you can!

Meat: While meat is not something people with digestive issues usually tolerate well on a daily basis (hence the daily pain), the problem isn't so much the meat as it is what you eat with the meat.

That is why each of the Guides in the system, including the recipe book, lists every possible food you can combine with meats without suffering. Most people will suddenly be able to eat beef, chicken, fish, pork, turkey, venison and any other type of meat they want. As long as you combine it right... no pain at all! And broccoli, lettuce, cucumbers and other veggies that can create havoc suddenly will not. That I love.

Fruit: Ask anyone that suffers stomach problems about fruit and you'll hear horror stories. So sadly, the most perfect food on the planet is shunned by a huge part of our world's population. No longer. Because you will soon learn why fruit causes you trouble and how to easily change that. You CAN eat fruit again, even if it now makes you turn blue! It's true!

While each Guide in the system is detailed and complete, they are "dumbed down" in the clearest language possible. So I don't doubt Sherry's claim that any 11 year old could teach it. This I really love.

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Things To Watch For:
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The one thing you want to be careful of is that once you start eating as prescribed in Great Taste No Pain, you could quickly begin to feel all powerful. You might start to think you are "cured" of your digestive problems since they went away so fast and since you have so much extra energy.

That would be a mistake.

Because technically there is no "cure" for most digestive problem, because technically they are not diseases at all. They are maladies brought on by eating the wrong foods and by eating them in the wrong combinations. So the principles in Great Taste No Pain is not a "cure," since people with sensitive stomachs will always be sensitive. GTNP is merely a way to make all symptoms go away forever and give you a lot more energy.

For example, let's say you've got it bad and have Diverticulitis or Crohn's. Great Taste No Pain can help you get rid of your symptoms very quickly.

But a year later, if you start eating like you used to, guess what? Yep, the symptoms will come back. You see, the principles that Great Taste No Pain is based on are sound. They work for everyone. But if you think that because you've been symptom-free for a long time, you've been "cured," think again. Go against these principles of easy digestion, and the problem can come back with a vengeance. Remember, good health comes from living a healthy lifestyle, not a"do it once and you're fixed" approach.

Another thing you might want to be prepared for is that since Great Taste No Pain cleanses your digestive tract, initially you could get a little diarrhea. If you experience constipation on a fairly regular basis, you might get a little "looseness" at first, but it will end soon.

Also, due to the detoxing going on, you might get a runny nose or get some other cold-like symptoms at first. It's nothing to worry about. If you do, while it might not be fun, it does mean it's working. It means your body is becoming purer and the toxins are leaving. And that is a very good thing.

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Conclusion:
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When I began following the system, I personally was amazed at the amount of energy I had, even late into the evening. I had no discomfort, no bloating, I didn't feel the need to eat again within an hour and no need for caffeine after meals.

Professionally and personally, my strong recommendation is that for anyone who wants more energy, sounder and longer sleep, migraine headaches to stop almost immediately, pain from gastritis and acid reflux to stop almost instantly, and the pain of digestive problems to stop or be reduced dramatically, get over to:
- http://www.greattastenopain.com/cmdt.asp?id=1549007&t=374931

now and get the whole system. You will be thrilled.

And frankly, it won't take a full day for most people to feel a major difference in their bodies. Often it just takes one meal. After you have been following it for a week or more, feel free to let me know how you like it. I personally believe that anyone who adopts this simple, enjoyable food combining method will reap gigantic health benefits. So if that is what you are looking for, get over
to - http://www.greattastenopain.com/cmdt.asp?id=1549007&t=374931
and get started today.

All my best,

Chris

Fit Fix: How Sugar Screws with Your Brain

Dr. Mercola: The Benefits of Intermittent Fasting

Soy: The Hidden Truth About This “Health Food”

Posted on September 23rd, 2013 by admin  |  4 Comments »

For years, mainstream media has celebrated soy as a  health food, and many Americans are brainwashed to believe that it’s good for them. However, nothing could be further from the truth.

There are two types of soy products: unfermented and fermented. There is enough scientific evidence backing the fact that consuming unfermented soy products, such as soybean oil, soy milk, soy cheese, soy meat, soy protein, and soy infant formula, can harm your health.

On the other hand, health experts like Dr. Joseph Mercola recommends the consumption of fermented soy products, which can actually support your health. Before delving into this, discover the truth that mainstream media has kept from you.

The Power of Marketing

Thanks to the efforts of the Soyfoods Association of North America and successful marketing tactics, sales of unfermented soy products grew from 300 million dollars to nearly four billion between 1992 and 2006. By 2007, over 2,000 soy-based products have appeared on supermarket shelves.

Because of all the hype, majority of Americans eat some soy food product at least once a month. Results from the survey “Consumer Attitudes About Nutrition 2008,” conducted by the United Soybean Board, state that 85 percent of the participants believe soy is healthy.

This is an example of shrewd marketing. Unfermented soy is actually linked to a myriad of serious health complications.

Unfermented Soy’s Composition Makes It a Dangerous Food

Health effects associated with soy consumption include cancer, brain damage, infant development problems, thyroid complications, kidney problems, poor immune function, food allergies, reproductive problems, and pregnancy dangers.

Below are reasons why you’re better off avoiding unfermented soy products:

• Over 90 percent of unfermented soy cultivated in the US is genetically engineered (GE). This means that you may be eating GE soy without knowing it. The problem with GE soy is that it is loaded with toxic pesticides. When consumed, GE soy raises your risk of food allergies and other side effects. Since the introduction of such foods in 1996, there have been increased risks of low birth weight infants, infertility, and other health problems.
• Soy is loaded with “anti-nutrients,” including saponins, soyatoxin, phytates, protease inhibitors, oxalates, goitrogens, and estrogens. All of these disrupt important enzymes that enable you to digest protein.  They also impair nutrient absorption and metabolism, which affect important functions of your body like your thyroid function.
• Soy has hemagglutinin, a clot-promoting compound. Hemagglutinin can cause your red blood cells to clump together and prevent the proper absorption and distribution of oxygen to your tissues.
• Soy contains the isoflavones genistein and daidzein. Isoflavones are estrogen-mimicking substances that block the real hormone. It can also cause impaired endocrine function, reproductive problems, and cancer.
• Soy has high levels of manganese and aluminum. Because soy is processed through acid washing in aluminum tanks, aluminum is transferred into soy products. At the same time, unfermented soy contains 80 times higher manganese levels than human breast milk, which can lead to brain damage in infants and altered behaviors in adolescents.

Fermented Soy Is the Healthier Choice

Health dangers associated with soy are reduced or eliminated when it is fermented. Fermented soy’s health benefits are evident in Asian populations, whom regularly consume fermented foods such as tempeh, miso, natto, and soy sauce.

Fermented soy foods, especially natto, are loaded with vitamin K2, a nutrient that helps prevent osteoporosis, cardiovascular problems, and brain problems. Nattokinase is an enzyme found in natto that can help dissolve blood clots.

Tofu is an unfermented soy product that Dr. Mercola strictly advises against, as it can cause memory loss, heightened risk of dementia, and brain aging.

In summary, there is a large amount of scientific research showing that soy is not the nutritional panacea of the 21st Century.

http://www.drmercola.com/health-tips/soy-the-hidden-truth-about-this-health-food/

Mindful Eating: The Get-Slim Skill You Need to Master

Learn how to eat less and enjoy food more with these 8 tips from nutritionist and emotional eating expert Bonnie Taub-Dix.

By Bonnie Taub-Dix

Take a bite, put your fork down, swallow, repeat.
Take the time to stop, put your fork down in between bites, and truly enjoy the food you put in your mouth. It takes at least 20 minutes for your brain to register that you're eating, so give it a chance to recognize the sensation of satiety. If you eat too quickly, you probably won't realize you're full until you are stuffed.

http://www.everydayhealth.com/january-jumpstart-challenge/mindful-eating-tips.aspx#/slide-3

Intermittent fasting is January's hottest weight-loss trend

Intermittent fasting, or IF, is being hailed as the hottest weight-loss trend of January, the NY Daily News reported Jan. 6.

The trend was fueled by the runaway success of The Fast Diet (or 5:2 diet), in which dieters fast two days of the week and eat whatever they want the other five days. Typically dieters eat 500 calories (600 for men) on their "fasting" days and follow their normal diets the other days.

Studies showed that people who followed the 5:2 diet experienced rapid weight loss without deprivation. What's more, research suggests that intermittent fasting protects brain health, helps maintain lean muscle mass, and boosts the release of anti-aging hormones.

Now, another diet, The Every-Other-Day Diet (or 4:3 diet), is being touted for its ability to produce fast weight loss and improve insulin sensitivity. On the 4:3 plan, dieters fast for four days and then take the remaining three days off. The author, Dr. Krista Varady, said she easily shed 41 pounds on the plan while still enjoying all her favorite foods.

Nutrition experts said a major advantage of intermittent fasting is that it's easier to maintain than a linear diet where you're constantly depriving yourself.

"We think that once the people get adjusted to the diet, it is easy to adhere to," said Dr. Mattson, chief of the neurosciences lab at the National Institute on Aging. "If you know that tomorrow you can eat normally, you can make it through today."

Previous research has indicated that intermittent fasting melts body fat and promotes the release of anti-aging hormones. Actor Hugh Jackman followed a 16/8 intermittent fasting plan to achieve his rippling Wolverine body.

Suggested by the author

Intermittent fasting spurs rapid weight loss and protects brain, says study

Hugh Jackman details 16/8 intermittent fasting and 6,000-calorie-a-day diet

Man loses 37 pounds in 3 months on all-McDonald's diet: 'Obesity is a choice'

Dr. Oz: Low-carb ketogenic diet prevents Alzheimer's, causes rapid weight loss

Dr. Oz reveals two-week rapid weight-loss diet: Lose 9 pounds in 14 days

http://www.examiner.com/article/intermittent-fasting-diet-is-january-s-hottest-weight-loss-trend

Sandra Aamodt: Why dieting doesn't usually work

Dr. Mercola and the “Food Babe” Talk About Making Smart, Healthy Food Choices

Posted on October 18th, 2013 by admin  |  4 Comments »

Dr. Joseph Mercola is always eager to meet other people who share his beliefs and passion on natural health, particularly on healthy eating. Just recently, he interviewed Vani Hari, also known as the “Food Babe.”

Dr. Mercola and Vani say that the state of the US food industry today is alarming and severely affects people’s health. Therefore, people must now learn to make smart and practical food choices – and the best way to start is to switch to an all-organic, wholesome diet.

A Woman on a Mission: Who Is the “Food Babe”?

Vani is a blogger and food activist in Charlotte, North Carolina. In Hindi, her name means “voice” – an appropriate title, as she is now an influential food activist who is always eager to share her ideals and thoughts with other people.

Vani’s journey into natural health began at age 22, when she started working with one of the top consulting firms in the country. During that time, she was frequently traveling, and her health deteriorated – she gained 25 to 30 pounds and developed appendicitis. That was when she realized that the vast majority of the foods in the US are filled with toxic ingredients that are having a severe impact on her health.

She decided to start eating organically, and, spurred on by her friends and co-workers who wanted to learn more, started blogging about her discoveries in 2011.

Vani’s blog, FoodBabe.com, is now well-known worldwide for its insightful and informative exposés on conventional American foods, as well as helpful tips in eating a wholesome, organic diet. Vani also published a series called “Food Babe Investigates,” where she digs deeply into the products sold by major food companies like Subway, Kraft, and Starbucks.

Vani has become an inspiration to many people around the world because of her “lead by example” style of activism. One of her most celebrated achievements was her participation in the Democratic National Convention. During Secretary of Agriculture Tom Vilsack’s speech, she stood up with a makeshift “Label GMOs” sign in the front row, and drew massive media attention.

Mercola.com was one of the first natural health websites that Vani visited when she was just switching to a holistic lifestyle. She admires Dr. Mercola for being a brave pioneer in educating the public about the flaws of Western medicine and the conventional American diet.

Try These Healthy Eating Tips from the Food Babe

Vani and Dr. Mercola both believe that one of the most powerful ways to create change is to demonstrate your beliefs – show others how you changed physically, emotionally, and mentally because of your healthy diet and lifestyle. Vani says it is important to do this from a loving and giving standpoint, not from a critical or judgmental one. Share your knowledge, but don’t preach or impose it on other people.

Vani shares these other helpful eating tips you can incorporate in your lifestyle:

• Look for healthy “replacement” foods. There are ways to replace the unhealthy processed foods in your diet with equally satisfying, wholesome foods that will support rather than wreck your health. For example, instead of eating potato chips or sweets in-between meals, Dr. Mercola recommends snacking on a handful of raw nuts, such as pecans or walnuts.
• Swap out your local grocery. Local grocery stores are usually loaded with cheap but unhealthy processed foods. You can find better – and healthier – deals at health food stores like Earth Fare or Whole Foods.   You can also find healthy, wholesome foods at farmer’s markets, local co-ops, and community supported agricultures (CSAs).
• Buy healthy ingredients online. If you can’t find an ingredient or food product locally, try searching for it  online in health stores. Just make sure to buy it from a reputable manufacturer.
• When eating in restaurants, don’t be afraid to ask about the ingredients in your meals. Just make sure to ask politely and in a positive way. Better yet, eat at restaurants that use  wholesome, organic ingredients.
• Throw an “organic dinner party.” Invite your friends or family members to your home to try organic foods. This will make them realize that organic, healthy foods can taste great, and inspire them to eat healthy.

Like Dr. Mercola, the Food Babe shares her insights and knowledge about healthy eating and healthy lifestyle tips to educate and motivate people to reach optimal health.

http://www.drmercola.com/health-tips/dr-mercola-and-the-food-babe-talk-about-making-smart-healthy-food-choices/

15 Ways to Exercise in Under 5 Minutes

by Andrea Karim on 20 December 2011

Photo: lululemon athletica

Although the following exercises themselves are quick, you should never attempt them without first adequately warming up and stretching. Of course, a healthy adult should participate in at least 30 minutes of exercise per day, so if you want to try some of these quick exercises as your daily workout, choose three or four of them and combine them to work all of the major muscle groups.You've probably heard of interval (or circuit) training — it has to do with interspersing regular workouts with short, intense bouts of activity, and getting better results. Interval training can be helpful even for people who aren't highly athletic. Pressed for time? Hate going to the gym? That shouldn't keep you from engaging in basic interval training. You don't need to buy expensive equipment, or spend hours every day, to get fit through short workouts. In this article, I've outlined several basic, equipment-free exercises that take under five minutes. You can do them at home, or even at work, to burn fat and build muscle tone and improve your balance. (See also: 10 Exercises to Do at Work That Don't Make You Look Silly)

1. Push-Ups

Done properly, push-ups work your shoulders, chest, upper and lower back, core abdominal muscles, triceps, biceps, and if you are really into it, your buttocks. Done improperly, like most of us do them, they work your shoulders. As I've been told by many people, doing a push-up (or even half a push-up) with perfect form is much better than doing one or more shoddy push-ups.

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But how do you do a perfect push-up? There are several things to keep in mind. First, your body needs to be as straight as possible — tighten your tummy muscles if you have trouble with a sagging midsection. Your hands should touch the ground more or less below your shoulders, and your elbows should be turned out no more than 45 degrees from your body.

Now, push-ups aren't easy. Nearly 85% of American adults can't do a single push-up properly (I just made that up, but it's probably true). If you can't lower yourself down to the ground and come back up in a fluid motion, you can start by simply lowering your body to the ground using perfect, straight plank form. Once you have mastered that, you can slowly work your way up to doing a full push-up. Too easy? Do them one-legged.

2. Bicycle Crunches

God, I hate these crunches. They are difficult, but they work a large number of muscles (back, core, legs) and are a great way for runners to train quads for more rigorous running.

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3. Hip Thrusts

If you have access to a good surface like a weight bench, and are planning on starting a new career as a porn star, a set or three of hip thrusts will work similar core, back, and leg muscles as the bicycle crunches.

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You can add some light hand weights (or even hold some books) and work your triceps in between...uh, thrusts. You'll be the strongest, most well-read thruster out there!

4. Burpees

If there's anything that I hate more than the bicycle crunch, it's the burpee. A throwback to the horrors of gym class (remember when they tried to make you climb a stupid rope? I do.), the burpee is a dizzying exercise that may make you want to vomit. But if done correctly, the burpee gives you a full-body workout in a short amount of time.

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5. Full Locust Pose

Full locust pose uses all of the major muscle groups, but especially concentrates on the core abdominal and back muscles. It is one of the most challenging of all Bikram Yogaposes and should be practiced with care.

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6. Duck Walk

Duck walking is not for the faint of heart — or knee. Seriously, don't do this if you have bad joints. It's not as easy as it looks (and it doesn't look that easy). Do it forward for 20 feet, and then backwards for 20 feet.

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7. Wall Plank

No, not that kind of planking. Real planking. Bracing your feet against the wall, you hold you body parallel to the ground, with core muscles engaged. Add some leg curls if you aren't getting enough exercise just holding yourself up.

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8. Side Plank

Side planks are like sideways hip lifts that work core, hip, and arm muscles. Do them slowly, and don't forget to breathe. If you have dumbbells, you can incorporate some light hand weights into the overhead motion.

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9. Side Lunges

Side lunges work inner and outer thigh muscles, but add a rowing motion, and you've got extra work for your lower back and abdomen. If you do have free weights at home that you can use in the exercise, feel free to employ them, but if not, you're still going to be engaging major muscle groups.

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10. Donkey Kicks

This super-short video gives you the essence of a good donkey kick. Bring the knee close in to the chest, then slowly raise the leg back and up. Be careful to take your time so as not to smack your knee into the ground.

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If you're not really feeling the burn enough, you can alternate between Donkey Kicks and Dirty Dogs. Which would also be a great name for a band.

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11. One-Legged Calf Raises

Calf raises are so easy to do that I often do them at Starbucks while waiting in line. Sure, people look at me weird, but that might also be because I forgot my pants. You can use a step to increase the range of motion, if you like. Also, to work more muscles, raise your arms at the same time. This will require slow movement, and lots of balance, but you'll be working your stabilizer muscles like crazy, which is good.

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12. Jumping Rope

Like all P.E.-related activities, I hate jumping rope with every ounce of my being. I hate it nearly as much as dodgeball. But jumping rope an excellent way to get a quick, intensive cardio session in a short amount of time. It takes a certain amount of rhythm (which I don't have) and coordination (ditto), but if you were to jump rope for five minutes a few times a day, you'd be getting in some wonderful heart conditioning and circulation improving exercise — and it would certainly help break up the monotony of sitting at a desk all day.

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13. (One-Legged) Squats

Squats are great for toning and strengthening your quads and glutes, but if you want to do a squat that will work your core muscles, try a one-legged squat. Watch how the Russian-engineered, mega-fit, cheerful Cylon Zuzana does them.

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*Disclaimer — Squats, even one-legged, will not produce the kind of boobage that you are seeing in this screen still.

14. Explosives

Like an evil sibling of the burpee, the explosive works leg muscles, core muscles, and even arms. Do not try this in a basement with low ceilings, is what I have learned.

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Again, if you do have access to dumbbells or hand weights, you can up the ante a bit by adding some resistance to your workout.

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15. Dead Lift Rowing

I actually refer to this as "sadistic rowing," as it's something that my personal trainer makes me do while standing on one bent leg for the entire set (10 reps, then 15, then 20). As much as I dread doing this particular exercise, it does incredible things for your balance, working stabilizing muscles in your legs and core. You don't have to use a weight — just reach toward the floor and lift your arm.

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I'm not a trainer or even a particularly intelligent person. As with any exercise regimen, it's your responsibility to be certain that you are capable of doing the following exercises without injury. Consult with a physician first if you have any conditions that make exercise hazardous.

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