Right now it's essential to look after our Immune System, what we choose to eat and to avoid in our diet is key to not be vulnerable.

Chronic Inflammation: The Root Cause of a Multitude of Diseases

Click Here for 3 Foods That Stop Joint Pain

We Can't Go Back and Start Again... BUT...

Start From NOW... 

... & Make a Brand NEW ENDING 🙏

Why Being a Mindful Eater Helps You Lose Weight

How to Eat Mindfully

So often we eat mindlessly. We stuff food into our mouths while working on the computer, watching TV, or when we're on the run. Become aware when you eat by slowing down and fully experiencing all of the elements of food. Take some time to explore each of the following during your next meal and notice the difference.

Sight: Look at your food and appreciate the colors and placement on your plate. Imagine how it grew to get there, and all the care it received to be here, to nourish you.

Smell: Bring the food up to your nose. Tune in to its aroma. Describe it with words.

Physiological response: Before your food enters your mouth, notice that saliva is being generated in your mouth. There is a mind/body phenomenon in how the senses respond to the anticipation of food being eaten.

Touch: Touch a forkful to your lips and feel the sensations. Allow your tongue to receive the food.

Taste: After becoming aware of the food in your mouth, start biting into it very slowly. Then begin to chew. Notice the automatic way the tongue decides which side of the mouth it's going to chew on. Give all your attention to your mouth and take a few bites. Stop to experience what's happening. Verbalize the explosion of taste you are experiencing. Is it sweet or sour or juicy? There are hundreds of words to describe the experience of tasting.

Texture: As you continue to chew, the tastes change, as does the consistency. At a certain point you will become aware of the texture of the food because the taste has mostly passed. If the texture causes aversion, you may want to swallow it, but try to keep it in your mouth.

Swallow: Stay with the impatience and the inborn impulse to swallow. Do not swallow until you detect the impulse to do so. Once you swallow, imagine that bite traveling into the stomach, feel your whole body and acknowledge that your body now has exactly one bite more of nourishment.

Breath: Next, pause for a moment or two, and experience your breath. Bring the same quality of attention to the breath that you gave to seeing, feeling, smelling and tasting the food.

Silence: Be silent. By this point, you have meditated upon that bite. Add more mindfulness to all aspects of your life. Observe, be present, and life will become more vibrant and livelier!

You can use this approach with another person, moving the food close to their mouth, but not all the way into their mouth. You can even massage their lips with the food to see what happens. The main thing is to have fun, learn something and understand yourself better. Mindful eating will do wonders to nourish your body and improve your health.

You know the outcome you want. Obstacles are in the way. Namely, fear. Ready for the work you love, peaceful parenting, vibrant health, happy relationships? 

Article Source: http://EzineArticles.com/10263965

Don't let our Bodies and Minds Lockdown too.

Keeping our Body and Mind sharp during lockdown is Key.

Movement, being supple and flexible with good posture is vital, especially 

when many are less active.  Ensuring our core is strong and stable, 

using dynamic stretching, working muscles that we're using less, 

along with keeping our joints moving freely to stop stiffness.

Can You Eat for Covid? | Greek Style White Bean Stew with Professor Ro...

Using nutrition to help our immunity and help reduce the inflammatory status in our bodies.

Phytochemical rich foods, healthy gut biome and less food with inflammatory agents.

6 Ways to Boost Your Immune System

Your immune system is quite complex. The ability of your body to fight off different types of infections and illnesses depends on the strength of your immune system. However, it should not be too strong or it may overreact, which may result in autoimmune disorders and allergies. In this article we have shared 5 simple ways to help you boost Your immune system.

Follow a Healthy Diet

Eating a healthy diet is of paramount importance as far as your immunity is concerned. In other words, you may want to go for healthy fats, lean protein, whole grains, legumes, fruits, and green vegetables on a daily basis.

With a healthy diet, your body can get plenty of micronutrients that are important for maintaining your immunity. Some of these micronutrients include vitamin E, vitamin C, and Vitamin B6. If you eat a healthy diet, you can get enough of these vitamins.

According to many experts, vitamins obtained from dietary sources are easy to absorb for your body.

Exercise Regularly

Physical activities are important as far as helping your muscle-building efforts are concerned. Apart from this, physical activity helps you reduce your stress levels. Exercising on a daily basis improves blood circulation in your body, which gives a boost to your immunity.

According to many research studies, if you spend 30 minutes exercising on a daily basis, it can stimulate your immune system. Therefore, it is important to get regular exercise.

Stay Hydrated

Drinking plenty of water is important for your body. In your body, lymph is a type of fluid that transports infection-fighting immune cells across your body. And this fluid consists of water. Therefore, it is important that you stay hydrated all the time.

Get Plenty of Sleep

Although sleep does not seem to be an active process, your body repairs itself while you are asleep. For example, your body creates specific molecules that help fight infection in your body. And this process begins only after you fall asleep.

If you don't get enough sleep, you may be more prone to different types of viruses and bacteria. Therefore, you may want to do yourself a favor and go to bed at the same time each night.

Minimize Stress

Stress can have a very negative impact on your health, especially the immune system. If you have been suffering from chronic stress, your body initiates a stress response that suppresses your immunity. As a result, you are more prone to illness or infection.

Different people suffer from different levels of stress. Since it can have a negative impact on your health, you may want to identify the source of stress and eliminate it. You can also follow some stress reduction strategies, such as deep breathing, exercise, prayer, and meditation.

Take Supplements

Lastly, you can buy some over-the-counter supplements. They can help you boost your immunity at a fraction of the cost of many expensive alternatives. Therefore, you can try these supplements. Just make sure they are approved by the FDA. Some of these supplements include Vitamin C.

Long story short, these are just some of the tips that can help you boost your immune system. By following these steps, it will be a lot easier for you to lead a healthy life.

Antioxidants help boost immune system. There are supplements like fountain of life drops that give a boost to your immunity.

Article Source: http://EzineArticles.com/10380980

How to Fix Your Posture in 4 Moves! (PERMANENTLY)

As we remain in some kind of Lockdown throughout the world, we can relieve pain & side effects of bad Posture.

Let Jeff from Athlean-X guide you to fix:

Rounded shoulders, Hunched back, Crooked neck, Forward head and Tilted pelvis

Your Posture Matters

As a practicing chiropractor of 35 years I have seen how important good posture is to our health. We all know that poor posture can cause neck and lower back pain. But did you know that bad posture is linked to high blood pressure and even, a shorter life span? This article will discuss bad posture and its harmful effects on the body. Normal posture will be defined. How to achieve proper posture will be discussed.

In 2004 Deborah Kado MD and colleagues published a study in the Journal of the American Geriatrics Society that discussed poor posture. She used the term called hyperkyphosis. Hyperkyphosis can simply be described as postural slouching; where the head and shoulders slump forward. She noted that older people with hyperkyphotic posture had a 44% increased chance of dying. She linked poor posture to an increased rate of mortality due to atherosclerosis, which is simply hardening and blockage of the arteries.

In 2019 the Asian Spine Journal released a scientific research paper detailing an increase of hypertension (high blood pressure) in middle-aged and elderly people. The mean average age of those in the study was close to 80 years old but the authors noted that poor postural changes began when people were in their 30s.

Normal posture can be imagined as if we were looking at military person who is standing at attention. Their head and shoulders are back. They definitely don't have a slouched upper body posture. Their stomach and hips are also back and not thrust forward. If you looked at them from the side you could draw a straight line from their ankle, through their hip, continuing through the middle of the shoulder and through the opening of the ear. They look good! Their clothes fit better. They carry themselves with self-respect.

In my chiropractic practice I work daily to improve the posture of my patients. If their spine and pelvis is misaligned, I use various chiropractic techniques to bring them back into proper alignment. If they entered the office with neck and back pain this almost always brings pain relief. I also show them very simple stretching and strengthening exercises to help them with their posture.

One visualization I like to pass along is to imagine standing as though a helium balloon were attached by a string to the top of your head. Automatically, this brings one's posture into a much better state. If you stand, walk and sit with this image in mind it can't help but to improve posture and ultimately, health.

See this site for information about a pain relief chiropractor near me. Visit here to learn more about a McKnight Road chiropractor near me.

Article Source: http://EzineArticles.com/10341877

Arnold Schwarzenegger - 6 Rules of SUCCESS

Have a Vision
Ignore the Naysayers
Work Like Hell...
&
…Advertise
Don’t be afraid of Failure
Help Others

It Is So Easy to Give Up on Our Goals When They Don't Give Us Immediate Results

We have motivation. We "do what we're told," but our body still isn't to our liking and is holding us back from our life.

And so we get frustrated and either get mad at ourselves, react and jump to something different, or just stop altogether.

The world we live in today is fast, which translates to us wanting immediate satisfaction.

Quick Fixes Don't Work
But the dark side behind those "magic buttons," "get rich quick," "crash diet" techniques?

They rarely ever work!

One thing I run into with so many of my clients is that they always ask me, "Ekemba, what is the one thing I can do to get some great reward?"

And I think that is one of the most disjointed ideas we have today about what it takes to take care of your body.

Everyone wants to live a good life and have their body not keep them down, but to help propel it.

But there is a big issue with the information that comes out. It's all disjointed and designed around marketing first, and not about what it really takes.

You see, to really take care of your body, you need to have a plan...

When I began working out, it was for sports. The goal was to get good at the sports I played.

Then afterward, I wanted to lose weight and gain muscle.

Then I HAD to train to correct my injuries and imbalances.

All those programs are different. But we are told that they are all interchangeable and are "tools in our tools box," and thrown under the guise of "changing it up." When, in reality, it is tough to fit them together, and takes time for each program to take effect.

Follow The Correct Path For You
It wasn't until I was forced to take a step back to correct my injuries did I start to study the rules and philosophies designed to have the body function at its best did I see where the health and fitness industry was leading us astray.

It's easy to feel like you are doing what you are supposed to be doing because you are active, and the workouts that you and everybody are doing make some sense.

But just because some of the information is correct doesn't mean it is totally correct or totally correct for you.

Because now, the health and fitness industry is such a copycat industry... it's easy to fall into a rut.

If you don't really know what you're doing, or if you're only reference is that you are moving and working out...

Odds are you aren't going to really achieve your goals.

Usually, to get that satisfaction that you have achieved what you really want, you have to do what others aren't.

Article Source: http://EzineArticles.com/10372598

How to manage your mental health | Leon Taylor | TEDxClapham

Prolonged psychological stress is the enemy of our mental health,

and physical movement is our best weapon to respond.

Reclaim our Mental Health and find the Movement which fills us with Joy

and do it as often as we can :)

 

Exercise, Physical Activity and Mental Health

 

Exercise and physical activity play a crucial role in both maintaining one's mental health condition and in recovering from a mental illness. Breaking research indicates that exercise actually produces a chemical that stimulates the growth of brain cells, thus allowing for recovery from sever substance abuse disorders. Furthermore, physical activity and mental health recovery coincide in fostering a social network and encouraging self-reflection, both of which are crucial on the path to mental health recovery.

The human mind evolved in an environment which required it to travel over twelve miles daily. And no, that drive to work in the morning does not count...but that would make things easier, no? This evolution was due to survival instincts when humans migrated from the jungles into the flatlands. Humans also developed an adrenaline reaction which both encouraged movement and triggered immediate learning reactions; as Doctor Carl Clark from the Mental Health Center of Denver once stated, when early man saw that saber-tooth tiger charging out of the brambles, the neurons must have been firing pretty fast to teach them to stay away from the bushes next time...that is assuming their get away was fast enough to allow for a next time!

This adrenaline rush encouraging learning has become neutralized by the flow of activities in modern western societies, wherein the normal individual is seemingly on a constant, albeit generally unnoticed, adrenaline rush. Consequently, stress levels have continuously been on the rise, consequently decreasing the rate at which an individual learns when in a compromising situation, thus decreasing mental wellness levels.

Physical activity is a huge aid to mental health in the fact that exercise allows for a stress outlet, thus decreasing day-to-day stress, while creating functional adrenaline for the mind. In reality, physical activity is important for mental health due to its role in creating Brain Derived Neurotropic Factor (BDNF), which is a key factor in the creation of brain cells. The myth of the old days is past; you know the one, where once your brain cells are gone they are gone. Well such is not the case, physical activity and exercise can increase BDNF levels and allow the re-growth of brain cells, consequently making physical activity immensely important for mental illness recovery.

Exercise and mental health further coincide in regards to the alarming statistic that people with mental illnesses, on average, die 20 years sooner than mentally healthy individuals. While there are many factors that go into this involved in substance abuse risk factors, two considerations that one would be remiss to ignore is the fact that those suffering from mental illnesses have a tendency to stagnate and become physically inactive. This has resulted in a large percentage of mental health consumers being considered overweight, which can ultimately result in adult onset diabetes. Diabetes is very dangerous in sedentary individuals who, in a depressant state, care little about taking care of themselves, for such a medical ailment can result in numerous health related issues, some of which can be very serious.

Physical activity and mental illness recovery are highly correlated. In some of the most successful recovery-based treatment facilities one will find strong proponents of mental health consumers engaging in physical activity. These activities also subsidize the development and formation of a support network populated by individuals interested in similar hobbies. Furthermore, exercise can often be a form of active meditation, and as practitioners of Dialectic Behavioral Treatment (DBT) can profess, meditation, including meditation absent any religious connotations (whether it be active or seated), drives self-reflection which is crucial to mental health recovery; for more information on the importance of self-reflection, you can access my article on Spirituality and Hope in Mental Health.

Stay physically active, exercise and mental wellness are highly correlated. Exercise is one of the best ways to prevent the development of serious mental illnesses, and is also one of the most effective treatment plans. Stay active, stay healthy, stay happy.

For more research on mental health, behavioral disorders, substance abuse, psychographics, childhood mental illnesses, childhood resiliency, adolescent mental illnesses, and adult recovery, access MHCD's Research and Evaluation's publication page [http://www.outcomesmhcd.com/pubs/publications.htm].

- Lex Douvasa

Information Systems Researcher and Data Mining Mental Health Researcher

For an open discussion on mental healthcare recovery, what it means for mental healthcare consumers, and what it means for mental healthcare practioners, along with the differences implicitly underlying a recovery based approach, access the Mental Health Recovery Blog.

Stay healthy, stay happy!

Article Source: http://EzineArticles.com/2619737

The Fats You Should Eat to Help You Eat Less

Doctor Oz explains: Why Fats Can Be Our Friends...

The Right Fats.

10 Top Foods to Lose Weight

Let's talk about foods to lose weight. There are certain foods that boost metabolic rate and encourage your body to burn calories and melt away stored fat to leave you slim, healthy and fit.

While you can find a more extensive list of 38 different foods to lose weight on our website, here are some of the 10 top recommendations by many nutritionists and fitness experts.

1. Choose foods which are rich in calories. Eat smaller quantities of dishes like soups, salads and smoothies that help lose weight. They package nutrients densely and the calorie concentration helps weight loss.

2. Include food with a high fiber content. Eat raw vegetables and fruits that not only have nutrients, minerals, vitamins and enzymes but are also rich in fiber. The fiber content slows down absorption of sugar, which in turn influences insulin metabolism and reduces fat deposition.

3. Avoid starch-rich food. Whole grain, pasta and foodstuffs rich in carbs are best avoided if you intend to lose weight. The only exception is when you eat following a weight loss workout, when replenishing calories is important.

4. Limit portion size. Weight loss means eating the right kinds of food to lose weight, but also restricting the quantity of each of them. Small portion sizes naturally ensure that you won't over indulge in the wrong kinds of food. Make it your choice to stop eating well before you feel stuffed.

5. Don't eat too little. This only leaves you hungry and tempts you to indulge in an unhealthy snack in between meals. Tight calorie restriction also pushes your body into starvation mode. It then tends to preserve fat stores, and burns off protein from muscles for energy instead. This is not at all desirable.

6. Add food supplements to your diet. Omega 3 fatty acids, minerals, enzymes and vitamins can supplement your regular meals and boost metabolism while increasing satiety. By suppressing hunger pangs, they can aid weight loss by avoiding snacks.

7. Intermittent fasting is the new kid on the block. Combined with foods to lose weight, the process of not eating for 12 to 16 hours every day can speed up weight loss. Forcing you to cram eating into a 8 to 10 hour window has the added advantage of limiting overall calorie intake.

8. Prefer coffee or tea over soda and sugary drinks. As they have caffeine and polyphenols, these drinks can help raise your metabolic rate and lose weight. They ward off hunger and increase the likelihood that your body will burn fat for energy. Limit yourself to 2-3 cups without added sugar.

9. Lower fat consumption. There is still some controversy over low fat diets, but there's broad consensus that eating less fat helps weight loss. Foods to lose weight are often those with low-fat content anyway. Choosing the right types of food automatically imposes a limit on how much fat you'll consume.

10. Watch out for hidden calories. There are many additives and preservatives in food that you eat every day that is rich in empty calories. Foods to lose weight have almost no concealed calories. Make it a habit to check food labels for any evidence of hidden calories.

There are many more foods to lose weight and also other pitfalls to guard against. If you take a little care to think about what you eat, you'll be able to lose weight in a safe, healthy and lasting way.

In this report on foods to lose weight, you'll learn about items that boost your metabolic rate and indirectly aid weight loss by making your body burn fat for energy needs while building muscle by conserving protein. This leads to weight loss, better fitness and stronger muscles.  Vanessa has been writing about fitness and health for over two decades now. She has written about a wide variety of subjects on these matters and written in depth about them.

Article Source: http://EzineArticles.com/10346173

What would happen if you didn’t sleep? - Claudia Aguirre

Are you Sleep Deprived?

We never actually catch-up with sleep, regular sleep deprivation can cause serious bodily harm, let Claudia Aguirre's animation explain.

Sleep Deprivation and Weight Gain

Sleep needs vary across ages and are especially impacted by lifestyle and health. Researchers cannot pinpoint an exact amount of sleep need by people at different ages. However, sleep requirements vary from person to person even in the same age group.

There is a big difference between the amount of sleep one can get by on and the amount one needs to function optimally. For instance, if one is able to operate on six or seven hours of sleep doesn't mean one wouldn't feel a lot better and get more done if one spends an extra hour or two in bed.

The new recommendations of the daily sleep requirements for adults by the National Sleep Foundation include:

• Younger adults (18-25) - Sleep range is 7-9 hours
• Adults (26-64) - Sleep range is 7-9 hours
• Older adults (65+) - Sleep range is 7-8 hours

New born babies, infants, toddlers, children and teenagers have more daily requirements of sleep, which vary depending on their age.

Sleep deprivation occurs when an individual gets less sleep than they need to be attentive and alert. People vary in how little sleep is needed to be considered sleep-deprived. Some people such as older adults seem to be more resistant to the effects of sleep deprivation, while others, especially children and young adults, are more vulnerable.

Science has linked sleep deprivation with all kinds of health problems, from weight gain to a weakened immune system. Observational studies also suggest a link between sleep deprivation and obesity. Similar patterns have also been found in children and adolescents.

The following mechanisms have been found to underlie the link between sleep deprivation and weight gain -

Increase in ghrelin level - 

In a research published in the Journal of Sleep Research in Sep. 2008, it has been found that a single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal weight healthy men, whereas morning serum leptin concentrations remain unaffected. Thus, the results provide further evidence for a disturbing influence of sleep loss on endocrine regulation of energy homeostasis, which in the long run may result in weight gain and obesity.

Ghrelin is a hormone produced in the gut and is often termed the hunger hormone. It sends a signal to the brain to feel hungry. Therefore, it plays a key role in regulating calorie intake and body fat levels.

Interference in carbohydrate metabolism - 

Sleep deprivation interferes with the body's ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage. In one experiment, scientists disrupted participants sleep just enough to keep them from entering deep sleep but not enough to fully wake them. After these nights of deep-sleep deprivation, the subjects' insulin sensitivity and glucose tolerance went down by 25 percent.

Reduction in growth hormone - 

Sleep deprivation reduces levels of growth hormone - a protein that helps regulate the body's proportions of fat and muscle. Experts estimate that as much as 75 percent of human growth hormone is released during sleep. Deep sleep is the most restorative all stages of sleep. During this stage of sleep, growth hormone is released and works to restore and rebuild our body and muscles from the stresses of the day.

Increase in cravings for high-calorie junk food - 

Sleep deprivation even for one night creates pronounced changes in the way our brain responds to high-calorie junk foods. On days, when people don't have proper sleep, fattening foods like potato chips and sweets stimulates stronger responses in a part of the brain that helps govern the motivation to eat. But at the same time, they experience a sharp reduction in activity in the frontal cortex, a higher-level part of the brain, where consequences are weighed and rational decisions are made.

Increase in cortisol - 

Researchers have found that sleep deprivation increases the level of cortisol hormone and other markers of inflammation.

Decrease in resting metabolic rate - 

There is evidence indicating that sleep deprivation may lower the resting metabolic rate of the body. It is the number of calories our body burns when we're completely at rest. It's affected by age, weight, height, sex and muscle mass. This needs further validation but one contributing factor seems to be that poor sleep may cause muscle loss.

The bottom line - 

Besides, eating right and exercising regularly, getting quality sleep is an important part of weight maintenance. Therefore, establishing healthy sleep habits can help our body maintain a healthy weight.

Article Source: http://EzineArticles.com/10115496

Three Energy Thieves That May Be Lurking In Your After 50 Diet

"Food For Thought"

Eliminating some foods initially and then re-introducing one time at a time as a process of elimination is a great idea. This way we see if these get us feeling lethargic and zapp our energy, so it's a good plan and certainly "Food For Thought" pardon the pun !

Some Common Energy Zappers

All parts of our body need energy to work, which comes from the food we eat. The human body is powered by the energy produced by the breakdown of one chemical compound, called adenosine triphosphate (ATP). ATP is essentially the energy currency of the body. Mitochondria are the main site for ATP synthesis in mammals, although some ATP is also synthesized in the cytoplasm of the cells that don't have mitochondria.

The human body uses the molecules of fats, proteins, and carbohydrates from food that we eat to yield the necessary energy to drive ATP synthesis.

We all know that our energy levels don't remain the same throughout the day. Mostly, our lifestyle habits are to be blamed for our low energy. Many a time, our body could be under siege from a surprising energy zapper. The most surprising energy zappers are as follow:

Physical Inactivity - 

We naturally lose muscle mass as we age. If you have less muscle mass, you have fewer mitochondria and less ATP, which results in low energy. Being sedentary further compounds the problem by weakening and shrinking muscles, which causes them to use energy inefficiently. Therefore, physical activity strengthens muscles, makes them more efficient and conserves ATP. Do the recommended 30 minutes per day, at least five days per week, of moderate-intensity exercise. The 30 minutes can be spread out into several shorter periods. In addition, include strength training at least three times a week.

Unhealthy Diet - 

An unhealthy diet brings down your energy level. So eat a balanced diet that includes a variety of unrefined carbohydrates, proteins, and fats, with an emphasis on vegetables, whole grains, and healthy oils. Limit the refined sugar and white starches to only occasional treats. You may get a quick energy boost but the feeling fades quickly. And it can leave you depleted, craving more sweets. Where low energy is the issue, it's better to eat small meals and snacks every few hours than three large meals a day.

Inadequate sleep - 

Poor sleep quality can make you feel sluggish throughout the day. A peaceful night of sleep can leave you feeling more energized and alert when you wake up. The sleep quality is only part of how sleep affects your energy levels throughout the day. A fresh and clean bedding, low noise levels, and cool temperatures in your bedroom will contribute to giving you a more satisfying sleep experience.

Stress - 

Our body cannot sustain prolonged exposure to mental, emotional, or physical stress for long without consequence. Anxiety may further contribute to over-stimulation of the stress response, elevating nutrient depletions. Long term stress and anxiety can result in higher levels of cortisol, with a negative impact on sleep, further affecting energy levels due to sleep deprivation.

Medications - 

Some medications may cause a lack of energy as a side-effect. If so, tell your doctor so that the medications may be changed if required.

Chronic illnesses - 

Feeling tired once in a way is fine. But if you are living with that feeling always, then it's time to see your doctor to find out if you have any chronic illness. Illnesses like depression, diabetes anemia, heart disease, multiple sclerosis, and sluggish or overactive thyroid can give rise to the lack of energy.

We know that mitochondria are the "energy factory" of our bodies. Mitochondrial diseases are a group of disorders caused by dysfunctional mitochondria. They are chronic and inherited disorders. Mitochondrial diseases can be present at birth, but can also occur at any age. They can affect almost any part of the body.

The secondary mitochondrial dysfunction can affect many diseases, including Alzheimer's disease, muscular dystrophy, Lou Gehrig's disease, diabetes, and cancer. Individuals with secondary mitochondrial dysfunction don't have primary genetic mitochondrial disease.

The Conclusion - 

We all feel fatigued and lack energy at some point in time. However, if you find it hard to perform everyday activities at your normal levels of energy, it needs further investigation. Probably, you could be under siege from a surprising energy zapper.

Article Source: http://EzineArticles.com/10342705

Become the person you know you deserve to be.

Often it's the simple act of Making The Decision to move from:

Where -or- Who we Are Right Now    - To -    Where -or- Who we Want To Be

Surrounding ourselves with:

The people who are already there or on their way to Where or Who we Want To Be.

&

With information which will get us to that place.

Draw A Line In The Sand

Sometimes you feel like you REALLY got to change something. Maybe it's an annoying habit. Maybe it's more serious. Maybe it's losing weight, or stopping smoking. Whatever it is, you just get fed up with the situation. You're motivated to change.

SOMETHING'S GOTTA GIVE!

Maybe it's occurred to you - either you think of it yourself, or you read it somewhere - Draw A Line In The Sand!

And step over it. And things just change.

It's tempting. Especially if you're really exasperated. While it can work, it often doesn't. Here's why:

Because the follow-through is either lacking or it's inadequate. So the motivation is faulty. It's easy to say the words:

"I decided! I'm going to change!"

But what really determines whether that decision 'sticks' or not?

Two things:

1. The state you're in when you make that decision.

If you're filled with your own power - in touch with yourself - standing on a firm foundation - that decision or choice is more likely to stick. If your foundation is filled with exasperation, worry, frustration, weariness, anger... then it probably won't stick. Because the motivation is not solid.

If it's filled with love and will, there's a much greater chance it sticks. The more of your own personal power you can muster as you're making the choice or decision, the more likely it will be to really change things.

As a child, you made many fundamental choices and decisions that are quite alive today. Generally speaking, you were filled with emotion - REAL emotion - and that gave them the punch to continue influencing you even today.

One powerful choice can change your life. Many childhood choices and decisions did. If you search your past, you can find those fundamental choices and decisions - to either accept them or change them.

2. How skilled you are at making choices and decisions.

Which basically comes down to practice. Out of necessity we make choices and decisions all day long. Whether we want to or not. Whether we realize it or not:

"I guess one more scoop of ice cream won't hurt anything."

But often we end up blaming those choices and decisions on circumstances, other people, or even our own subconscious or unconscious minds.

"Everybody else is doing it."

"You talked me into it."

"I didn't consciously choose that."

Blame is always a lie. But beyond that, we're not letting ourselves develop the POWER of choice - or the POWER of decision.

Thus, when it comes to drawing a line in the sand, within minutes or hours or days, we're back to 'normal'. Because there was no power behind the drawing of the line. Due to a faulty foundation, or a lack of skill, or both.

What's the solution? Stop drawing? Give up - retreat back into pity; or the judgments? Accept our miserable lives the way they are? Put on our coat of nobility?

"I guess it's just my lot in life to suffer. That's my fate. I can't change things..."

That's one option. Or, you can accept responsibility for your life. Realize WHY drawing a line in the sand doesn't work. And get about the business of changing it.

Besides the personal shortcomings you may or may not have, there's also one fundamental flaw with even drawing that line in the sand to begin with. That is, it presupposes that all you have to do is draw the line. Then it's over. Then you don't have to be responsible for what you chose or decided. Now you can go back to sleep. Now it should 'just happen'.

In other words, you're setting yourself up to fail.

But if you HAVE made a powerful choice or decision, then you WILL follow-through. By making all the *secondary* choices that MUST BE MADE - if you want your first choice to stick.

If your primary choice is to stop eating ice cream, then at the very least, you'll need to make a secondary choice to stay away from it! Stop buying it. Stop walking into the ice cream store.

You'll need to draw that line in the sand over and over and over. Not just once. Sooner or later, if you're persistent, then the pattern will be laid. And it will no longer be a 'contest of wills'. Instead, it'll be second nature. You won't have to think about whether or not you'll eat that ice cream.

But until that happens, you'll need to follow-through. Otherwise you're just spinning your wheels and you'll look foolish.

So what would stop you from the follow-through? Usually it's unresolved thoughts and feelings which comprise the patterns of the past. Those patterns compare to cracks in your motivation. Heal those patterns and you heal your faulty motivation.

Then it becomes much easier to draw a line in the sand... that changes you.

Mark Ivar Myhre, The Emotional Healing Wizard, writes articles on all aspects of emotional healing.

Article Source: http://EzineArticles.com/683545

From stress to resilience | Raphael Rose | TEDxManhattanBeach

Becoming more resilient, can lead to a more meaningful, joyful, and socially connected life.

Build Stress Resilience

Stress is bad for your health. But it's not as bad for some people as it is for others. A lucky few sail though life exposed to less than their fair share of external stressors. But more importantly, some people are less affected by stress because they've got more stress resilience than others.

How do you build stress resilience? 
You build stress resilience the same way you build muscles (or, in fact, the way you achieve anything in life): through practice.

• You lift a weight that's just a little bit hard for your body to handle.
• Your body rises to the challenge.
• You give yourself time to rest and rebuild.
• Then you repeat with a slightly heavier weight.

How can you apply this principle to building resilience to stress? 
Any time you put yourself into a situation you're uncomfortable with in any way, you're creating stress. Then, in resolving the situation and allowing your physiology to return to a steady state, you're giving yourself the time to rest and rebuild. For example:

• If you breathe slowly and prolong your exhale, the level of carbon dioxide in your blood will creep up. Your brain hates too much carbon dioxide. Your body always wants to be sure that its next breath is coming, and you'll yearn to begin taking in oxygen again as soon as you can. It's stressful to slow down your breathing! So by performing this type of exercise, you're training yourself to manage a higher level of stress.

• If you reach out emotionally to another person, you're taking a risk. It can take as simple a form as greeting a stranger on the street. Perhaps your efforts will meet with a cool response, or even worse, that other person might not like you, or respond in a way that embarrasses you. That's stressful! Yet by practicing emotional vulnerability, you're building your resilience to the stress of social rejection.

• If you run a half mile further than you've ever run before, you're challenging your heart, lungs, and muscles. You'll also be firing up the metabolic machinery that breaks down all the chemical by-products of muscle activity. You might also be challenging the mental apparatus that's got a pre-conceived idea about how far you're able to run. That's stressful! But just like in all the other examples listed here, your body will build its stress resilience.

The key is that external stressors don't cause harm in and of themselves. The negative health effects of stress only occur when your body can't adequately handle the situation and return to a calm, relaxed baseline. You can't avoid being exposed to external stressors. Life happens. But you can build stress resilience.

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Most Benefitial Lifestyle Changes for Our Health

Great advice from Doctors Kitchen:

Eat more plants, rest more, find a stress-relieving strategy and stick with it.

Lose Weight Quickly and Healthy Lifestyle Choices

For many of us it is difficult to understand the correlation between how to lose weight quickly and healthy lifestyle choices. Most do not even see how important the choices we make affect our weight. Be it over indulgence, lack of exercise, stress eating or just bad eating habits, what we do in our lives dictates our overall weight and health. In this article I will hit on a couple of points that everyone needs to consider if they are looking to lose weight quickly and the healthy lifestyle choices that may be required.

First I like to start out by asking you, "How long did it take you to gain the weight you wish to lose?" Be honest as you are only cheating yourself. Now think about that for a moment. The bad news is weight is easier to GAIN than it is to LOSE it! Sorry... It is a scientific fact. To gain weight, all you need to do is eat more than you need and/or exercise less. Presto! You are overweight. If it were as simple as eating less and exercising more to lose weight wouldn't everyone be doing it? It is almost that simple, at least the science behind losing the weight is but it is not that simple for many of us.

As humans we are self destructive to a point. We know that we can lose weight quickly and healthy lifestyle choices are the way to get there but we still lose interest or the will to continue on the path. Why do we lose interest or the will to continue? In many cases it is a lack of education into what is a healthy lifestyle choice. We all have misconceptions about healthy lifestyle choices and thus sabotage ourselves before we even get started. Many believe it is becoming a vegetarian. Being a vegetarian is a lifestyle choice BUT it is NOT for everyone in fact, unless this is a life path you wish to take, just forget it. Healthy lifestyle choices come down to the simple few points:

1. Making healthy food choices at each meal - Avoid eating at fast food restaurants for every day. Many of the foods you will be ingesting are filled with excess calories, fat and salt and unless you are going to run for an hour after each meal, chances are most of this will be translated into body fat. Eating at one once a week can be maintainable if you make better choices the rest of the week.
2. Exercise a little more frequently - Some of us go to the gym, some play sports and some of us go for a walk. It does not matter what the exercise is what is important is that you are active. No, walking to your car or into your office does not count as being active.
3. Get outside - Explore your neighbourhood, play with your kids or go shopping. It is important to get out of the home as being in the home leads to sitting down in front of the TV and usually falling victim to all the food advertising thus you start snacking on whatever is convenient.

Eat Healthy, Exercise and live a happier, longer life!

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Balance in our lives takes practice and persistence.

Exercise As Part of Your Weight Loss Program Is Absolutely Essential

Normally in a face to face situation with a new client (personal training client) I have a general health & lifestyle questionnaire of which the client answers numerous questions relating to their health, exercise history, their goals, and medical history (both past and present) So I have included the questions below that are of major concern. If you answer yes to any of them I strongly recommend that you see your doctor or relevant health professional prior to beginning any of the exercise programs.

• Have you any heart condition (past or present) that you are aware of? 
• Do you suffer from asthma? 
• Is your blood pressure more than 140/90? 
• Do you suffer from diabetes? 
• Are you taking any prescribed medication? 
• Do you ever suffer from dizziness or fainting? 
• Are you over 45 years of age? 
• Are you pregnant? 
• Do you suffer any back pain? 
• Are you currently carrying any injury? 
• Do you suffer from epilepsy?

Now I assume that either you have answered no to all these questions or you have answered yes to one or more of them and have seen your doctor or appropriate medical professional and have been cleared to begin your exercise.

I would like to emphasize here that no matter how mobile or overweight you may be, the gradual build-up of your cardio, muscular strength and flexibility are extremely important. As well as burning up calories they have the added benefits of preparing you for higher intensities later on through strengthening your bones, ligaments and increasing your aerobic capacity.

EXERCISE FACTS

• Exercise will increase your cardio-vascular fitness 
• Help prevent heart disease and stroke 
• Assist with rectifying blood pressure problems 
• Reduce the risk of diabetes & osteoporosis 
• Improve your bone density 
• Help maintain sustainable weight loss 
• Build and maintain lean muscle mass 
• Increase strength 
• Help attain your desired body shape 
• Increase the strength of your tendons & ligaments 
• Assist in maintaining good posture 
• Enable you to live a long, healthy & rewarding life 
• Increase overall energy levels 
• Improve mental well-being 
• Boost your self esteem 
• Reduce anxiety & depression 
• Help develop a deep inner confidence 
• Help prevent Alzheimer's through neural genesis 
• Increase your daily productivity capabilities 
• Assist the body's nutritional and hormonal balances 
• Keep you looking young and vibrant 
• Reduce your resting heart rate 
• Help you sleep more soundly

Many of you will not have any exercise experience at all. Some of you will be classified as obese where any movement at all is difficult for you. A number of you will have group exercise experience, but are overweight and some of you may be recovering from a lengthy illness. There will also be some of you of whom are reasonably fit with an acceptable body shape but wish to improve, (these people usually don't have a problem with goal setting) So you can see the benefits of this flexible approach.The reasons for this flexible approach include:

• Your exercise history/capability/experience 
• Your general physical fitness 
• Male or female 
• Past or present injuries 
• Medical considerations 
• Your preferences 
• Training specifically for particular sports or goals 
• Progressive overload, where you are naturally going to be improving all the time, it is necessary that all facets of your programs increase in intensity as you attain your goals.

The benefits to you of including exercise in your weight loss program are huge. Downloading a copy of Slim Supple & Strong will give you a wonderful balance and understanding of how a holistic approach to sustainable weight loss with exercise is both imperative and possible.

Gary Richards (Author)

Article Source: http://EzineArticles.com/6189472

4 Stretches You Should Be Doing EVERY Morning!

Morning Stretching is great for increasing our flexibility for the day.

Jeff demonstrates his 4 best Morning Stretches.  

Stretching a Vital Component to Your Exercise and Weight Loss Program

Stretching is a vital part of your program and is often neglected by many. Exercise actually has the effect of tightening your muscles, so it is of great importance while your muscles are warm to stretch them after exercise returning them to their original lengths. This will prevent the risk of injury and stiffness and maintain good flexibility. Remember to hold each stretch for at least 30 seconds.

FULL BODY STRETCHING SEQUENCE

After a session grab your mat or towel, spread it out on the floor, lay down on your back and stretch out nice and long. Oh! What a feeling. Now we will follow the routine below in sequence.

SPINAL ROTATION

Keeping your shoulder blades flat on the floor with your arms stretched out to the sides, bend your legs to 90 degrees. Allow your knees to drop to the floor together, without forcing them and making sure to keep your shoulder blades on the deck. Hold the stretch for 30 seconds minimum before repeating over the other side. Well done, now return to your favourite position( flat on your back ) stretch out, relax and prepare for your next stretch.

GLUTEAL STRETCH

Now, keeping one foot on the floor, bend the knee of that leg. Cross the other leg over the first leg so that your ankle is resting above the knee. Reach through and lock your hands around the thigh of your first leg, smoothly pulling back toward you. You will feel a wonderful stretch in your buttocks and outer thigh. Excellent, now hold that stretch for a minimum of 30 seconds and repeat with the other leg.

QUADRICEP STRETCH

This stretch can be performed either lying or standing. It is important to keep the knees together while performing this stretch. Holding the front of your foot, bring one leg up behind you ( actually pulling the heel into your buttock ) Hold for a minimum of 30 seconds as you feel the stretch in your hip and thigh.

OUTER THIGH STRETCH

In a sitting position with your legs straight out in front of you, bring one leg up and cross it over the other leg. Supporting yourself with one arm, use the other arm to ease your knee across your body. You will feel the stretch through your outer thigh. Hold the stretch for 30 seconds and repeat with the other leg.

INNER THIGH STRETCH

In a sitting position with your back straight, bring your heels together. Now, holding your ankles, pull your feet in towards you holding the stretch for 30 seconds. You will feel the stretch at your inner thighs as you let your knees drop toward the floor. To intensify this stretch, bring your body gently forward from the hips as you place your elbows on your knees.

HAMSTRINGS STRETCH

In a sitting position with your legs straight and together, slowly and gently bend forward from the waist with fingers outstretched until you can feel the stretch in your hamstrings. Hold for 30 seconds. If your flexibility is insufficient in the early stages you can assist yourself by folding a towel length ways, looping it over your feet and holding both ends, gently ease yourself forward.

HAMSTRINGS STRETCH ( LYING )

Lie on your back with one leg bent to 90 degrees. Bring your other leg straight up toward you and grasp with both hands below the knee. Gently pull the leg toward you until you feel the stretch and hold for 30 seconds minimum.

HAMSTRING STRETCH ( STANDING )

With your hands on your thighs, place one heel in front of you. Bending your other knee slowly bend forward from your hips. You will feel the stretch at the back of your upper leg ( hamstring ) primarily, with some at the back of the knee and in the calf. Hold the stretch for your minimum 20 seconds, then to intensify the stretch slowly lean a bit further into the stretch, hold for another 20 seconds and repeat for the other leg.

CALF STRETCH

Basically your calf muscle consists of your main muscle, ( gastrocnemius ) and the lesser ( soleus ) which is lower and runs underneath. Here are two stretches, one for each respectively. 
Standing with your feet together, take a good step back with one leg keeping the foot flat on the deck, with the other leg slightly bent at the knee. 
Your upper body weight is taken on the front leg while your feet are facing forward and your back is straight with both heels on the floor. 
Intensity can be increased by taking your back leg further back and pushing into the heel. Hold all positions for your 20 seconds minimum and repeat with the other leg.

CALF STRETCH ( LOWER )

As with calf stretch above except that the back leg is bent at the knee with the step back being of a shorter distance. The stretch will be felt deep in the lower part of the leg.

CHEST STRETCH

Sitting with your legs slightly bent and feet hip-width apart, contract those abdominals ( pull them in ) while relaxing your neck and shoulders. 
With your arms straight, interlock your hands behind your back, keeping your back nice and straight. 
Now lift your arms up behind you until you feel the stretch across your chest, and hold for at least 20 seconds.

UPPER BACK STRETCH

Standing with your legs slightly bent and feet hip-width apart, tighten those tummy muscles. 
Interlocking your fingers together, straighten your arms out in front of you. 
Keeping your body upright with a firm lower back, push your hands away from you as you feel the stretch across your upper back and back of your shoulders. 
Hold stretch for a minimum of 20 seconds.

TRICEP STRETCH

Standing or seated. 
Lifting one arm, place the hand over your back reaching down your spine with fingers pointed downwards. 
With your other hand grasp your elbow and gently pull back intensifying the stretch. 
Hold for 20 seconds and repeat with other arm.

In conclusion exercise involves muscle contraction, causing them to tighten and shorten in length. It is most important to stretch our muscles back to their original length immediately after exercising whilst they are still warm.

Stretching is a habit you must get into. Without it you leave yourself open to injury, reduced flexibility, soreness and stiffness. After every session spend 10 minutes minimum on a full body stretching routine.

In this article you have your full body stretching program explained in detail for you, by downloading a copy of Slim Supple & Strong you will not only have your complete answer to the sustainable NEW YOU, but all the above stretches will be demonstrated in detail for you.

Gary Richards (Author)

Article Source: http://EzineArticles.com/6196411

Best Exercises For Hip Flexor Pain - From a Physical Therapist

Hip Flexor Pain can be due to Tightness or Weakness.

Stretch when Tight and Strengthen when Weak.

Sounds obvious but done in the right way for each situation is Key.

Motivation to Keep Moving

I am asked a lot, how do I stay motivated? There are a lot of ways to stay motivated. I will discuss some major ways in this article.

If you can find a burning desire, on why you want to exercise or be healthy, then you will be unstoppable. If you keep your mind fixed on that burning desire, all the excuses will fall apart, never to be found again. As soon as you stop thinking about that powerful desire, then excuses and fear set in. Make sure you write it down, along with some of the other things we are going to go over today. Carry it with you, read it, and really feel it daily. So what could a potential burning desire be? Anything that gets you going, you know, raises your energy levels up; desire to be skinny, healthy, energetic, around when the kids are older, around for grandchildren, to run a 5k, to compete in some form of athletic event, to fit into a small sports car, to be able to touch your toes again, to swim your personal best, etc. Just make sure it is the most MOTIVATING thing for YOU.

Another way to stay motivated is to write down goals. Writing goals is so important, and without them, what are you shooting for? Without goals how do you know where you are going, and how to track what you are doing? MAKE GOALS, make a goal that you will stick to this week (I will exercise everyday this week), make a goal for the next month, 6 months, 1 year, and 5 years! Write them down on the same paper as your burning desire and be sure to carry them everywhere and read them daily. Don't forget to change them if needed. Many people ask me why it is so important to do so...here is why. You eat food daily to energize your body, hopefully you are feeding your body healthy foods. The same thing needs to happen with your mind, it needs daily motivation to stay energized!

On this same piece of paper, make some affirmations and read them DAILY. Affirmations help you to change your mindset, so if you do not like to exercise, you need an affirmation that says; Exercise makes me feel amazing, and I exercise daily!

Reading 10 pages of a motivation or health book a day is another great way to stay motivated. My wife and I try to read at least 10 pages of a good book a day. Yeah, we miss a day here and there, but we are very consistent! Reading enlightens you to new things and new ideas, and it is great for your brain. If you can believe this, I never read a book I did not have too read my whole life. I would even read the choose your own adventure books so that I did not have to read the whole book. It was not until I started to have a desire to better myself, that I started reading self development books all the time. Now I read with my wife, listen to motivational CD's in the car, and read on my phone often.

The last way to stay motivated, and this is a very important one. Pay attention to the thoughts in your head when you do not feel like doing a workout or even when you are feeling down. This can be a huge eye-opener for you, when you begin to discover that some of your unconscious thoughts are causing you to sabotage yourself. This one is the hardest of the list too, you have to really pay attention to what your brain is thinking at all times. It is like weeding out the garden so that the amazing crops can grow. You need to weed out any limiting thoughts so that you can truly prosper and live a healthy life.

You have taken a huge step in the right direction now that you have read this newsletter. The next step is to actually do the things listed, and watch the magic happen! I use the iLog1 app for the iPhone/iPad/iTouch to track my goals, write down affirmations, and even track my mood! If you do not like to use electronic devices, then make sure you carry that paper with you everywhere!

Say This: I love to exercise Daily!

Robert Jay Martin is a Certified Strength & Conditioning Specialist (CSCS) through the National Strength and Conditioning Association and TRX certified. Improve your level of fitness with his success, knowledge, experience, & 4 year degree.

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Mayo Clinic debunks 6 weight loss myths

Top 10 Myths About Weight Loss

MYTH 1: SPOT REDUCTION WORKS

It is widely believed that if you focus your exercise and weight training on specific areas of your body that you will be able to reduce the amount of fat in that specific area or region. In reality, there is no such thing as spot reduction, and instead, as you begin to work out and exercise you will start to lose weight evenly throughout your entire body. Just the same, another common myth is that a high number of repetitions will burn more fat when in truth, fewer repetitions with heavier weight will actually cause you to burn more fat in a shorter amount of time than a higher number of reps with a lighter weight.

MYTH 2: DRINKING COLD BEVERAGES REDUCES FAT

This is a very common myth that actually is believable if you consider the reasoning behind it. The myth goes on to indicate that because your body needs to heat up the water, it automatically begins to burn calories whenever you drink cold water. This calorie-burning frenzy continues until your body has adjusted the water temperature to be that of your regular body's warmth. While drinking water (at any temperature) is an important part of any weight loss system, don't count on losing weight just from drinking alone. Water helps flush out your system keeping you healthy and free of toxins, but you cannot burn calories just by drinking it without a healthy diet.

MYTH 3: ELIMINATING FOOD GROUPS WILL CAUSE FAT LOSS

This myth is a bit confusing, so let's set the record straight. Eliminating (or at least minimizing) certain foods such as foods that are high in sugars) should be part of your transition into healthy eating. You always want to minimize the number of high fat (low energy) foods whenever possible. However, eliminating complete food groups from your diet and focusing on eating only one kind of food is not only very difficult to stick with, but in order to maintain a healthy diet, you need a well-rounded selection of wholesome foods from all of the food groups.

MYTH 4: LOW-CALORIE DIETS ARE THE ONLY WAY TO LOSE WEIGHT

Nearly every diet out there focuses on lowering your calorie intake and increasing your overall level of activity, and rightly so. The problem comes when dieters believe that by dramatically reducing their calorie intake they will shed the weight and keep it off. It's important to gradually reduce your calorie intake so that your body's natural system doesn't shift into 'starvation' mode, which triggers your system into believing that you need to store food for a possible period of famine (this has been part of our system since the beginning of man). You also need to watch out for a disruption in your body's natural metabolic pace, as dramatic reductions in calories can slow it down making it harder to shed those pounds.

MYTH 5: YOU MUST WORK OUT AT SPECIFIC TIMES

I've seen this myth circulate the weight loss communities many times over the years and while the "best time of day" always seems to change, the basic idea remains the same: You need to work out at specific times for maximum results. In reality, you really don't have to work out early in the morning, late at night, or anything in between as long as you are actually exercising. Focus more on maintaining a consistent schedule of activity and less on when you actually get it done. For busy moms to business owners, being able to set a specific schedule isn't always the easiest thing to achieve, so it's great news that the real facts are that regardless of when you actually exercise, your body will burn the same amount of calories for the same workout regardless of the time of day.

MYTH 6: YOU MUST WORK OUT FOR XX MINUTES BEFORE IT BEGINS TO WORK

I used to believe this myth myself. The idea behind it is that your body must "warm-up" for a period of time before it shifts into "fat-burning mode", and so anything before xx minutes simply doesn't count. This is complete nonsense! While you should always work towards incorporating a warm-up period (as well as a slow down process) during your workouts, you actually start burning fat from the moment you begin!

MYTH 7: EAT FAT BURNING FOODS TO LOSE WEIGHT

If you ever truly find a food group or item that will cause instant weight loss, please, let me know! Realistically, there are no foods that instantly burn fat, however, there are food types that can increase your metabolism (which will subsequently, help you lose weight).

MYTH 8: HIGH PROTEIN/LOW CARB DIETS ARE BEST

These diets are typically difficult to stick with because they are very limiting in what you are allowed to eat. Furthermore, the reality of the matter is that while you may lose weight quickly at first, your body will plateau and you will find it difficult to get past the "hump". Instead, focus on following a healthy eating plan that encompasses foods from the four food groups, ensuring that you not only are given added flexibility in your meal options but that you are receiving the minerals and vitamins that your body requires.

MYTH 9: EAT LESS AND BURN MORE

Did you know that there is such a thing as a "Sumo Diet"? It's thought that Sumo wrestlers eat just before retiring for the day, and rarely eat throughout the day itself as a way of packing on pounds. The reason for this isn't because eating after 7 pm actually causes major weight gain (the number of calories you have stored at the end of the day will still be transformed into fat regardless of when you ate), but instead, they do this because when you eat less your body ends up storing more fat, while decreasing your metabolism rate. It's important to eat regularly throughout the day, preferably 6-8 times (three meals and healthy snacks every two hours will keep you satisfied and trigger your body to stay in constant fat-burning mode).

MYTH 10: ELIMINATE ALL FAT FROM YOUR DIET

This myth is not only extremely difficult to do, but it actually can harm your system. We all need fat in our diets to survive and to feed our muscles and encourage growth.

While reducing your fat intake will help you lose weight, it would be very difficult, if not impossible, to reduce it altogether.

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