Weight for the Holidays

SHORT DESCRIPTION: Dr. Silva suggest preparing for the Christmas / New Year
festivities by losing weight in advance through addressing 5 areas of body
chemistry with some easy lifestyle changes.

BODY OF ARTICLE: Christmas is a comin' and the goose is not the only thing
getting fat! Unfortunately, many people gain weight during the Christmas and
New Year holiday season. With all the festive feasts, decorative sweets, and
parties, not to mention the regular heavier cooking that we do in cold weather,
you may find that you are among those people who gain weight during this time of
the year. You may even have the remnants of last year's festivities still
hanging around your waist or tucked into your cheeks. If so, you are probably
dreading this year's contributions even more.

Now, I know there are many articles out there that warn you about holiday weight
gain and give crisp, clear instructions about avoiding even the most tempting
treats. But, unless you have steel-plated willpower, I also know that, while
you may cut back a little on your amounts, that you probably aren't willing to
totally give up the party goodies and platefuls of your favorite holiday foods.
Let's face it – you need another approach to holiday weight control that you
are willing to live with.

Why not prepare for this year's holiday season by losing 10 or more pounds
before the Christmas festivities begin? Now, before you panic - I'm not
suggesting that you go on a starvation diet to accomplish that, but simply make
some lifestyle and body chemistry changes that will rapidly result in weight
loss, energy gain, and other physical improvements. Does that sound impossible?
Let me assure you, based on results I have seen with my patients, not only is it
totally possible, but it is relatively painless and amazingly simple.

I'm sure you realize that a healthy diet, proper exercise, and rest all
contribute to your health and wellness, but if your body chemistry is out of
balance, they may not contribute to your weight loss efforts. Thanks to a
collaboration of anti-aging scientists and physicians, it is now possible for
the masses to scientifically correct 5 major body chemistry issues in just 10
days, leading to the weight loss that I am recommending for your holiday
relief. Here are your 5 body chemistry areas.

Blood sugar – Lower your blood sugar levels through careful attention to the
glycemic index. Are you eating too many carbs? By watching your carbohydrate
intake, you can lower your blood sugar levels, which will increase your energy,
stabilize any mood swings, and trigger your body to release fat. As an added
bonus, you will control or avoid type 2 diabetes with proper blood sugar
control.

Body toxicity – Did you know that addressing colon and liver toxicity issues
will make a huge difference in your health? Did you know that an average person
carries around 7-25 pounds of fecal matter internally? If you lower your body
toxicity levels, you can reduce gas, bloating, bad breath, and body odor. You
will also non-surgically flatten your tummy, while correcting constipation
and/or diarrhea issues.

Control of parasites, candida albicans, and intestinal funguses – Another vital
issue you need to address in taking control of your health and weight is the
control of parasites, candida albicans, and intestinal funguses. If you have
any of these problems, you may suffer from water retention, sugar cravings,
mood swings, poor sleep, and allergies. If you have ever taken antibiotics,
then chances are you have an intestinal flora or candida albicans issue. Even
if you don't take antibiotics, you can ingest antibiotics through meat and
dairy products.

Chemistry issue of acid/alkalinity – You will want to check the acid/alkalinity
of your body's pH. If you are too acidic, then you will be a "vapor weight
gainer," putting on weight rapidly for no apparent reason. You will also be
tired and allergy and illness prone, and it has been proven that people who are
too acidic are the ones who get cancer. Being alkaline helps you have more
natural vitality and will help you maintain good weight management
effortlessly.

Turn up the burn on fat – You can do this while enhancing metabolism by natural
means and controlling appetite. One way to enhance metabolism is to eat
regularly scheduled meals every day. Skipping meals slows down metabolism as
the body goes into storage mode, thinking it is not going to receive food so it
begins to conserve.

Of course, you will want to remember to practice proper deep breathing so that
your cells have enough oxygen to function efficiently and to the best of their
abilities. I also want to remind you that all your body systems, from the
smallest cell to the largest organ (the skin), cannot function properly without
proper amounts of water. Your personal water formula is 2 quarts of water (plus
another 8 oz for every 25 pounds you need to lose) per day.

If you will make the simple lifestyle changes that can affect these body
chemistry balances in your body, I can assure you that you will not only reach
your goal before the holidays begin, but you will find them amazingly helpful
during and after the season has passed as well. Remember, these are lifestyle
changes that I am suggesting. They are yours for keeps. May you enjoy a slimmer
and happier holiday season and many more to come.

RESOURCE BOX: Eileen Silva, Ph.D., N.D. is a metabolic health balancing expert,
talk show guest, and lecturer. Dr. Silva is also an individual, group, and
corporate weight management consultant. Contact Dr. Silva at
http://www.dreileensilva.com

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

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Sinking Your Weight Loss Ship

SHORT DESCRIPTION: The holidays present special challenges for health, fitness
and weight conscious people. The Holly Daze article presents a number of
practical suggestions to help readers maintain their fitness and weight loss
goals throughout the holidays.

BODY OF ARTICLE: Thanksgiving -- day one of the "Great All-American Eating
Season." Too many of us "spoon off" on Thanksgiving and don't stop until New
Years Day. A frenzy of cheese, chocolate and whipped cream immersion will leave
too many of us greeting the New Year groaning, "I'm so fat! Tomorrow I'm going
on a diet."

Can you avoid the annual New Years diet? Of course! With forethought and a
workable plan you can partake of holiday treats and avoid the annual weight
gain. To paraphrase Ben Franklin, "An ounce of prevention is worth a pound of
dieting."

The biggest eating season mistake is to justify any and all food indulgences by
saying, "I shouldn't, but it's the holidays!" That comment is a dead give-away
to being in a Holly Daze. Whether consumed in July or December, approximately
3500 unused calories will add one pound of fat to your body.

The holiday season falls in the darkest part of the year when many of us are
affected by some degree of seasonal affective disorder. The lack of sunlight
triggers us to want to sleep more, eat more and move less. Physiologically, we
are primed to want "sweets" at this time of year. From the earliest human
history, we've held winter solstice celebrations featuring light and special
foods. Those special foods meet both physiological and psychological needs to
help us cope with the darkest, coldest part of the year.

Eating season 2006 is complicated by the sheer abundance of those special foods.
Our grandmothers made treats "from scratch," perhaps including a trip to the
woodpile to chop wood in order to heat the oven. All we have to do is stop by
the supermarket, make a phone call, or go to the freezer to gain access to
unlimited, rich, delicious food.

>From Holly Daze to Healthy Weights

Save the indulgence calories for really special foods. If you're having dinner
with a friend who makes the best cheesecake in the Universe, don't waste
calories munching on potato chips and packaged dips.

Writing down everything you eat takes you out of the daze. If you don't want it
bad enough to write it down, you don't really want it -- and will be sorry that
you ate it. Increase your commitment by contracting to e-mail your daily logs to
a trusted friend.

In the throes of Holly Daze we often frantically race against the clock, skip
meals, and have no time for exercise. Skipping meals leads to extreme hunger
and subsequent overeating, usually of foods that provide lots of calories and
little nutrition, like that plate of cookies that someone brought in to work.
Maintaining your exercise program burns off fat, increases metabolism and helps
you feel in control. It is the very best antidote for stress. Exercisers seem to
find it easier to say, "No," when someone asks if we want seconds on the pie.

Change the focus of the holiday gatherings from being food-centered to being
activity-centered. Spend an afternoon hiking or cross-country skiing, organize
an ice- skating party, check with your local Y to see if the pool can be rented
for private parties, patronize restaurants that offer dinner and dancing, or
take a walk through your town's historic district and delight in the
decorations.

The Pillsbury Doughboy speaks an elemental truth when he says, "Nothin' says
lovin' like something from the oven." Much of our holiday cooking and eating is
a way of saying "I love you." The food we put in our mouths is a substitute for
the words in our hearts. The more intimacy and connection that we create with
loved ones, the less we need to fill up "love space" with cookies. The
holidays are a time of indulgence, indulgence that is good for our souls and
spirits. If you give up the sense of being indulged, you will feel deprived

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

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The Healing Power of Yoga

SHORT DESCRIPTION: For me, yoga was strictly a relaxation exercise, one designed
to help stretch my muscles and soothe my busy mind. Little did I realize, I was
getting an excellent workout with yoga, combined with all the benefits of a
serious cardio workout, as was apparent upon waking up the next day to an
invariably sore rump and tummy.

BODY OF ARTICLE: I used to be one of those people that only worked out if it
involved serious, jolting cardiovascular movement, lifting heavy weights, and
basically moving fast and sweating my butt off.

Then I was introduced to yoga, a practice that I knew helped a lot of people
with back and muscle problems, which I was starting to experience both with age
and with my continuing status as a "desk job" professional. The funny thing is,
I did not start practicing yoga to actually get a "work out", which I thought
could only be obtained through my grueling sessions on the treadmill, eliptical
machine, and recumbent bike.

Oh no, for me yoga was strictly a relaxation exercise, one designed to help
stretch my muscles and soothe my busy mind. Little did I realize, I was
getting an excellent workout with yoga, combined with all the benefits of a
serious cardio workout, as was apparent upon waking up the next day to an
invariably sore rump and tummy.

But it didn't always "feel" like I was working out when I did yoga, especially
the better I got at it. I wondered why this could be. Then I figured it out,
with a little help from a yoga instructor. She said that as you begin to learn
to use your breath through the practice of yoga breathing techniques, your
muscles actually get more oxygen.

Lack of oxygen to the muscles builds up lactic acid within the muscles, which
leads to our sore muscles after a serious workout. Oxygen also plays a vital
role in managing stress. It has been found in numerous studies that one who is
under stress has low blood oxygen levels, and this is due to the fact that they
are not breathing properly through the stressful or anxiety inducing event.

This is why you will often find that you feel short of breath when you are going
through a stressful situation, and this is also why asthmatics often have asthma
attacks during highly stressful episodes, or when their emotions are on "high".

This made perfect sense. Not only did yoga help to streamline my body, but it
helped me learn to manage my breathing, and condition my body and mind to
manage stress and anxiety through breathing with my body, not against it. You
see, yoga is much more than a meditational or contortionist exercise. It
actually transcends what we think of as exercise.

Yoga is a tool that we can use to manage stress, condition our mind and body to
be more in touch with one another, and to also gain a sense of tranquility and
well being.

Yoga practice ranges from a more active, moving practice called Ashtanga yoga or
power yoga, to a more methodical, slower moving practice called Hatha yoga,
which concentrates more on a slower, fluid movement and is geared toward those
that may not have exercised in a while or who have back issues.

There is also another type, which I had the pleasure of participating in on my
recent trip to northern California, called Bikram yoga, where you practice yoga
poses ranging form beginner to advanced in a room heated to almost 100 degrees
farenheit.

This type of yoga can be strenuous on the beginner, and is usually only
recommended for those who are very fit or very well versed in the practice of
yoga. I found the Bikram yoga to be challenging, but after I emerged from the
room after the two hours of posing, I felt a sense of empowerment and clarity
that continued on for the rest of the evening.

It is said that Bikram yoga may actually help rid the body of toxins through the
sweat that is produced during the practice. And believe me, sweat you will.
There was not a person in the room that had anything less than soaking wet
clothes.

Since I've started regularly practicing yoga about three times a week, I find my
stress levels are down, my back hurts me less while I am working at my desk, and
my muscles have taken on a longer, leaner look.

I feel that I am more intuned with my breathing, and I use my breath now to get
me through stressful situations that usually would leave me breathless and
anxious. I have found yoga to be a true blessing to my life, and will be a
lifetime devotee of this empowering and enriching practice.

RESOURCE BOX: Danna Schneider is the founder of
http://www.herbalnewsmagazine.com and http://www.herbal-therapeutics.com where
news on new natural products and alternative health can be found.

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

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Treatment for a Herniated Lumbar Disk

SHORT DESCRIPTION: Dr. Crawford discusses the rather common problem of lumbar
pain and functional problems resulting from a herniated lumbar disk and
outlines the treatment options for such.

BODY OF ARTICLE: Copyright (c) 2006 Ted Crawford

Lower back pain caused by a herniated lumbar disc is a very common problem and a
major reason for lost productivity and time off the job in the United States.

First a bit about what a "disk" is. Our vertebrae (spinal bones) are cushioned
by pads of tissue called disks. The disks are made up of a outer capsule or
ring called the annulus which is made up of a tough fiber amterail. It
surrounds a nucleus, which is a spongy center of "jelly" material. When disks
are healthy and working like they should, they serve as shock absorbers to the
spine and keep us flexible. When the disks are damaged somehow by an injury or
age or disease, they begin to bulge abnormally and can even rupture (the
jelly-like material breaks through the tough outer layer. This is called a
herniated disk. Herniated disks can occur anywhere in the spine, but most of
them take place in the lumbar (low back) region. The disk material can place
pressure on the adjacent spinal cord or the nerve roots exiting the spine.
This can cause pressure on the spinal cord or nerve roots can result in pain or
numbness or tingling in the lower back, in the buttocks, hip !
region and down the legs to the feet.

There are many risk factors contributing to a herniated lumbar disc. As we age,
there is an ongoing loss of both water and proteins from the disc which causes
it to become thinner and less able to function as an adequate cushion between
the vertebrae. There are genetic (inherited) predispositions to having
herniated discs. Obesity puts undue pressure on the spine and lack of exercise
results in a loss of muscle strength and diminished spinal support. Smoking
deprives blood flow and nutrients needed to the spine and disks. Work
activities consisting of heavy lifting, poor body mechanics, and repetitive
motions, can also play a part in increasing one's chances of having problems
with herniated disks.

You should consult your physician if you have symptoms such as prolonged severe
back pain, problems with urination or a sudden change in bowel habits or
control, and prolonged numbness, tingling, and perhaps weakness in your legs
and feet.

The diagnosis of a herniated disk is based on a history and physical examination
by your doctor and perhaps imaging studies such as xrays or an MRI scan. Most
back injuries resolve in a matter of weeks and one shouldn't expect to have an
MRI scan ordered by your doctor initially unless he feels it is necessary.

Most back problems, even due to a herniated disk, can be managed conservatively
with some rest, anti-inflammatory medications, physical therapy and exercises.
For patients who have ongoing severe back pain or weakness or functional
problems with walking and performing their everyday functions, then surgery or
epidural corticosteroid injections maybe considered. There is a significant
misconception among the public that surgery is the only solution. One should
reserve the surgical option when all conservative measures have been tried and
failed.

RESOURCE BOX: Dr. Ted Crawford is a family practice physican in Tucson, Arizona
and has a website devoted to helping patients find reliable health information
and products. His article "Treatment for a Herniated Lumbar Disk" can also be
found at http://www.babyboomersdoc.com

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

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Weight Loss Pictures

SHORT DESCRIPTION: This article helps consumers see through the hype surrounding
weight loss advertising, and is intended to help customers make the right
decision when choosing weight loss products and programs.

BODY OF ARTICLE: They say a picture tells a thousand words.

When it comes to quick weight loss, nothing strikes you more than a remarkable
‘before and after' transformation. It's the best way for promoters of weight
loss pills and exercise gadgets to sell their products. Its a great
advertisement, but the line between reality and trick photography is thin.
Granted that the pictures are genuine in most cases, many are surprised to
learn that the same person can look like a ‘before' and ‘after' in the same
day! I don't believe in gimmicks, and would like to help you identify hype.

You are about to learn some amazing secrets that advertisers use to ‘enhance'
the effects of these transformations. This strategies will help you to spot the
fake ‘quick loss' schemes. The average person is not able to see these nuances,
which makes it important to critically review a TV / radio ad before you decide
to invest in the product / service.

TRY THIS LITTLE TEST

You can see for yourself how easy it is to make photos even taken on the same
day look drastically different. As soon as you wake up go stand in front of the
mirror. Stick your tummy out and slump your shoulders. Snap - there's your
before picture.

Now after you take a shower and are fully awake it's time for the after photo.

Get in front of the same mirror with your hair neatly combed and stand up
straight, tighten your abs, hold your shoulders back, look forward and slightly
up and smile. Click, there's your after photo. Quite a change. Now throw in a
tan and a little dieting with some professional photo work and you'll look like
a different person.

The following features are common to all ‘before' photos. The before photo is
posed and taken under conditions to make the person look grossly out of shape.
Their hair is messed up. Posture is poor with shoulders slumped forward. The
light used in the photo washes out any appearance of muscle tone. Most times,
the subject intentionally protrudes his / her tummy out. They always have a
very unhappy look on their face. The ladies have no makeup on and the gents are
usually unshaven. Lastly, it looks like they just woke up.

In the ‘after' photo, the subject is make to look as appealing as possible,
using make-up. Their posture is perfect and it's usually in some sort of pose.
They are tanned and clean shaven. Their hair is neatly styled, and they pose in
a manner to accentuate the good points and hide the bad. The background of the
photo is such that it makes them look good. The lighting in the photo is
perfect and set up to highlight muscle tone. The subjects pose as if they were
professional models. Finally, all of them have expressions on their face as if
the just won the lottery! So don't be fooled by these, and several other
marketing techniques. Be an educated consumer, and make decisions based on your
judgment, professional advise and sound scientific principles. Remember – the
power to create a ‘before' and ‘after' picture of yourself lies inside you,
not in the pages of some commercial.

RESOURCE BOX: For more information about weight loss gimmicks and weight loss in
general, register for free and get full-color exercise routines, diet plans and
grocery lists at http://www.best-weight-loss-programs.net/ . For free bonuses
and exercise for women, visit http://www.toningforwomen.com/ . To train with
Nitin Chhoda, visit http://www.phonefitnesstrainer.com/

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

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Stubborn Body Fat

Everyone walking on the face of this earth has an abundance of fat cells
throughout their bodies. In fact, if you're a healthy adult with normal body
composition, you have approximately 30 billion fat cells. This is an
astronomical number when you think about it. Did you ever wonder why you have
so many? Have you ever wondered what those fat cells are for?

The answer is, fat cells are part of our genetic code and they allowed us to use
stored energy when food was scarce. This survival mechanism is very much the
same today as it was 10,000 years ago. However, today our needs have changed.
There is an abundance of food in modern society today.

When you consume too many calories, your body goes into storage mode for that
"rainy day," so to speak, but the "rainy day" does not happen. So your body
simply stores those extra calories as fat. When you eat less calories then your
body demands your cells release stored fat for energy. Pretty simple equation,
however it does not appear that all fat is the same.

The placement of fat deposits on our bodies varies depending on each person's
genetic influences, lifestyle choices and nutritional intake. Men tend to
store their body fat around their bellies and chest. Women tend to store it
around there hips, buttocks, thighs and back of their arms. A complete
discussion of hormones and fat storage would be beyond the scope of this
article, but let it suffice to say that certain hormonal process do determine
body fat distribution.

There is one major factor that many people do not realize when they are
attempting to lose body fat and this can be a stumbling block in anyone's long
term success. Many people approach fat loss and fitness with great enthusiasm
and determination. With this attitude, they lose body fat and feel great, but
even so, they just do not seem to get rid of ALL they fat they want to. They
lose fat successfully for a time, but ultimately get stuck just before all of
the fat is completely gone.

This is commonly known as a plateau and this plateau phenomenon causes many
people who were previously successful to lose their enthusiasm and return to
their old ways. When old habits take over again – and this happens to the
majority of dieters - the body fat comes back with a vengeance. This is due to
programming of the fat cell. Each time you try to lose body fat again, it seems
to take longer and require more effort.

So what is the real solution? It's simple – you must understand how fat cells
work and how to get past the plateau phenomenon and defeat this last bit of
body fat, that we often call stubborn fat.

I have worked with many clients and I would say most of them have a good amount
of stubborn body fat. This fat is literally "programmed" to be very difficult
to lose. It seems to remain on our bodies no matter what we do, hence the word
stubborn fat. Modern diets and weight loss programs almost all seem to work in
the beginning, but then they never really address this crucial part of fat loss
– the last bit of stubborn fat.

Stubborn fat develops when your hormonal pathways are broken down. Age does play
a role in this: Fat deposits increase and become more resistant to fat loss
methods as you get older. This you have little control over, but some things
that lead to stubborn fat development are under your control. Yo yo dieting is
one of them. Losing weight on crash diets and then regaining it – often known
as the "rebound effect" – will only increase stubborn fat in the long run. A
decrease in exercise and activity level also compounds the stubborn fat
problem. This is why people who crash diet on low calories and refuse to
exercise and move their bodies, often have the worst stubborn fat problems of
all.

Our ancestors really never had to deal with this problem because they moved and
engaged in physical labor as a regular part of daily life, whereas
technological conveniences and the modern lifestyle have caused many of us to
become lazy and inactive.

Stubborn fat is metabolized extremely slowly and is resistant to the hormonal
process that takes place while the fat burning process is started up. To burn
fat, the adrenal hormones better known as adrenaline and noradrenaline, attach
to the fat cell receptors and essentially "open them up" so the fat can be used
in the energy pathways. There are two kinds of receptors in your fat cells: one
is alpha and the other beta. The beta receptors are much more active and
respond to adrenal hormones. To lose body fat, the adrenal hormones switch on
and the body begins to use fat as energy. However, in the case of people with
stubborn fat, this does not occur, so no body fat is lost.

According to my good friend and colleague Ori Hofmekler, author of the warrior
diet, "stubborn fat" has a lower ratio of beta receptors to alpha receptors."
Therefore, your body's hormonal "fat dissolver," adrenaline, will not be able
to enter the fat cell and open the door. Ori also points out that "to make
these matters worse, stubborn fat has more estrogen receptors which cause even
more stubborn fat."

If all this sounds bad enough, what makes it even worse is that if you indulge
in the typical modern diet and sedentary lifestyle, this often results in
reduced insulin sensitivity (read my past article on Insulin Sensitivity for
more information). Added on top of everything else, your fat tissue becomes so
incredibly resistant to your attempts to lose it, it seems like you will be
stuck with it forever.

Diets fail because they only look at the caloric reduction side of the equation.
You need to understand the other variables in the equation – exercise and
lifestyle. You need to understand the deeper issues you are really dealing
with. Getting rid of stubborn fat is not nearly as simple as just slashing
calories and dieting. Stubborn fat is the result of a complex interplay of
biological and hormonal processes – all of which are affected by how you eat,
how you move and the type of lifestyle you lead.

Now that you understand why you have stubborn fat, right down to the hormone and
receptor level, the question is "How do you alter your nutrition, exercise and
lifestyle to get rid if this resistant body fat?" The answer will be found in
part two. Stay tuned.

RESOURCE BOX: David Grisaffi is a Sports Conditining Coach and holds multiple
certifications including three from the prestigious CHEK Institute. Plus he is
also the author of the popluar selling e book, "Firm and Flatten Your Abs,"
which teaches you how to develop a ripped abdominal region. Lean how to shead
bodyfat and eliminate low back pain and recieve his free newsletter by
visiting: http://www.flattenyourabs.net

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----- End forwarded message -----

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

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Being Fit Helps Couples

SHORT DESCRIPTION: This article compares the similaritites between toning up
your body with tuning up your marriage! Just like being a sedentary couch
potatoe adversely affects your fitness level, being disconnected in your
relationship can have an adverse affect on your marital satisfaction. If you
approach a marriage like you approach a fitness program, you can reap similar
benefits with your spouse.

BODY OF ARTICLE: Twenty years ago this spring, my husband Larry and I eloped in
a frenzy of young love and passion. On that memorable day long ago, I never
would've considered the fact that, despite our best efforts, we would not stay
the same.

Not only has our appearance changed (don't get me started!), but our opinions,
habits and even our views of the world have evolved. Daily life has become such
a laundry list of onerous chores that paying bills fells like relaxation by
comparison.

Infertility, followed be a miscarriage, followed by 3 children in 2 years, a
move to the big city all contributed to the neglect of our marriage in spite of
our mutual devotion. It slowly occurred to me that real love is not something
that happens to us, but something that requires a daily choice.

Marriage, like cars, need maintenance tune-ups and occasionally more major
repairs. My husband and I decided to commit to spending more time together and
to use that time efficiently. Problem was, we had no "extra" time. Like Anna
Quindlen says, "Our days were like a cross between a decathalon and stations of
the cross".

Over the past year, since both of our schedules showed no signs of easing, we
committed our exercise time as the most available time for togetherness.

First, we evaluated what activites we both enjoyed, figuring that the couple
that plays together, stays together.

We committed to three 20 minute workouts per week and at the end of each week we
had a "date night" which was at least one hour to talk. Then we realized that if
we spent our workout time during that week reviewing marital skills like
communication, resolving conflict, meeting each other's needs that we could
then discuss it at our end-of-the-week date night.

What we found out surprised us!First, we found out that our workout time had
been cutting into our time spent with each other.Secondly, that exercise became
a metaphor for a marriage, because working out had a way of flushing out issues.
As we got to sweat together, we accepted more fully each others' weaknesses(him)
and admired each others' strengths(me).

We also realized that, not only are our bodies different, but how and why we
exercise are different too.

We couldn't do every exercise together. I need more stretching and my husband
needs to work on his abs. What we committed to is using our workout time to
think about and discuss marital issues. We picked several marriage topics and
used this as our guide.

Something amazing happened! We rekindled that young passion we started with two
decades before.Becoming proactive, we were tuning up our marriage while toning
up our (aging) muscles. Not death-defying but possibly divorce-defying!

This pattern of regular workout time spent together is the first investment in
not growing apart.

Here's the plan.Pick a list of activities both of you enjoy. If you cannot come
up with a list of compatible activites, perhaps you will walk while he runs,
looping back every few blocks or you do stretches while he focuses on ab work.
At the end of the week, you meet for date night to discuss this week's topic and
complete a few questions.

Did I forget to mention that one possible topic is "Good Sex"? Women, this is
your hook to get those disinterested mates on board!

As Larry and I draw nearer to that 20th anniversary milestone, we may be in the
"autumn" of our life together but this exercise program has helped us rekindle
a bit of "spring" in our step and some "summer" in our marriage.

There's nothing like a program to work up a sweat outside the bedroom. Let's
Tune it up!

RESOURCE BOX: Penny Love Hoff, fitness professional and self-proclaimed marital
coach, is the author of the revolutionary CD workout program"Does My Marriage
Make Me Look Fat?", an eight week fitness program for couples to radically
change your body and reawaken your relationship.You can find her at
http://www.doesmymarriagemakemelookfat.com

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

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Repair Your Metabolism

SHORT DESCRIPTION: If you've caused metabolic damage as a result of following
starvation diets or losing weight too rapidly in the past, it can be extremely
difficult to achieve any further fat loss at all. The good news is, metabolic
damage can be repaired. All it takes is the right combination of metabolism
stimulating exercise and metabolism stimulating nutrition...

BODY OF ARTICLE: If you've lost weight too rapidly or if you've followed a very
low calorie "starvation diet" in the past, then you may have damaged your
metabolism. Once this occurs, it can become extremely difficult to achieve any
further loss of body fat at all. If you've ever experienced a "weight loss
plateau" where the scale won't budge, even when it seems like you're working
hard and doing everything right, then you know exactly what I'm talking about.
The good news is, metabolic damage can be "repaired." All it takes is the right
combination of metabolism-stimulating exercise and metabolism-stimulating
nutrition (NOT just a "diet"), all done consistently over time

The big irony is that most of the diet programs that claim to help you get rid
of excess weight, only end up making it harder for you in the long run because
they use harsh metabolism-decreasing diets and not enough exercise (almost
never any weight training).

It may take a little longer if you've been a "diet dummy" and you've really
messed things up with severe starvation dieting, (especially if you've lost a
lot of lean body mass), but it's never hopeless. Anyone can increase their
metabolism.

Most people get an almost immediate boost in metabolic rate when they make a few
important changes to their eating and exercise routines. However, the results
are not going to be "overnight." Give it a little time...

Within 3 weeks your metabolism will already be more efficient. Within 6-8 weeks,
it's burning hot. Give me 12 weeks of consistent diligent effort, sticking with
all the metabolism boosting strategies I teach, and your metabolism will become
like a turbo charged engine, and I'm not exaggerating when I say that.

What's most important for upping your metabolism is CONSISTENCY in applying the
nutrition and training principles every single day.

That includes:

• Meal frequency: eat 5-6 small meals per day

• Meal timing: eat approximately every 3 hours, with a substantial breakfast
and a substantial post workout meal.

• Sufficient Caloric Intake: maintain a small calorie deficit and avoid
starvation-level diets (suggested safe levels for fat loss: 2100-2500 calories
per day for men, 1400-1800 calories per day for women; adjust as needed)

• Food choices: Select natural, unprocessed foods with high thermic effect
(lean proteins like chicken, turkey, egg whites and fish are highly thermic, as
are all green vegetables, salad vegetables and other fibrous carbs)

• Cardio training: Push up the intensity a bit if you really want to get a
metabolic boost. Walking and low intensity cardio is fine, but higher intensity
is more metabolism-stimulating

• Weight training: The basic exercises that include the largest muscle groups
or even call into play the entire body as a unit (squats, split squats,
deadlifts, stiff legged deadlifts, overhead presses, rows and full body core
exercises) will have a much greater metabolism-stimulating effect than
isolation exercises (concentration curls, crunches, calf raises, etc)

The weight training is extremely important in cases of "metabolic damage"
because this is the stimulus to keep the muscle you have and begin rebuilding
new muscle tissue, which is the engine that drives your metabolic rate.

The men don't usually have a problem with the weight training, but I still hear
women say they don't want to lift weights as part of their fat loss programs.
Well, people who wont lift weights can expect a very, very long metabolism
"repair process" if they achieve it at all.

Consistency is the key.

Nothing will undermine the "re-building" of your metabolism like inconsistency.
If you stop and start, or skip meals and workouts often, you will not even get
off the ground.

After your metabolism is back up where it should be, it takes continued
"stoking" of the metabolic furnace to keep it there. Once you get your
metabolic engine running, you've got to keep feeding it fuel or the fire will
die down.

Picture an old fashioned wood burning stove...

Imagine you're in a cabin up in the mountains in the winter. It's cold in there
and you want to keep the cabin warm. Can you achieve this by feeding the fire
once or twice per day? Nope. Not enough fuel to burn, so not much heat is
generated.

What if you just toss an entire pile of wood in the stove all at once? Will that
work? Nope. Lots of fuel, but can't all be used at once... it just smothers the
fire and the excess just sits there.

How about if you throw some tissue paper or crumpled newspaper in the stove,
will that work? Nope - too quickly burning.

You have to keep putting small amounts of wood (the right type of fuel) on the
fire at regular intervals or the fire burns out.

It's also difficult to get the fire lit again. In the case of metabolism, it's
like going through those initial few weeks of overcoming inertia all over
again.

Your goal is to get your metabolism burning hot and keep it burning and this
cannot be achieved by missing meals, missing workouts or with sporadic,
infrequent training.

I have only seen a handful of cases where all these things were done properly
and there was still a longer "repair" process.

For example, one case was former ballet dancer. At 5' 5", she was previously 110
lbs and had increased to about 145 or so. She didn't want to reach her previous
110, but find a happy medium of about 125 lbs.

I figured with 20 lbs to cut, this would be a simple and predictable process,
but she had a challenging time (and I didn't know why at first).

I later found out that she had been anorexic and bulimic for many years. This
had caused a lot of damage, and although she did reach her goal, it took about
twice as long as we had anticipated.

The good news is, even in this extreme case, the same nutrition and training
principles worked! It just took a little longer. And by the way, her program
included some serious training with free weights and she ate a lot more (clean)
food than she had ever eaten before. No "starvation!"

Trying to starve the fat with crash diets is what causes metabolic damage in the
first place! You have to Burn The Fat And Feed Your Muscles!

RESOURCE BOX: Tom Venuto is a natural bodybuilder, certified strength coach
(CSCS) and author of "Burn the Fat, Feed The Muscle,” which teaches you how to
get lean without drugs or supplements using secrets of the world's best
bodybuilders and fitness models. Learn how to get rid of stubborn fat and
turbo-charge your metabolism by visiting: http://www.burnthefat.com . Visit
Tom's fat loss support community at http://www.burnthefatinnercircle.com

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

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Fitness For Life

BODY OF ARTICLE: Copyright (c) 2006 Ainsley Laing

Resiliency: What does that word mean to you?

To me, it means learning from mistakes and using that knowledge to create
positive change. Being resilient in the face of adversity requires that a
person be honest enough with him or herself to see their own mistakes for what
they are without blame (self or others), reflect on what could have been done
differently and have the courage to try again. Resiliency involves taking the
"if only…." Statement and transforming it into "next time…"

Recently, I came across a statement published in the American Journal of
Clinical nutrition that said 90% of successful dieters had failed before with
many of the dieters reporting several gains and losses before achieving their
goals. By itself, the statement is pretty uninformative, but it does say one
thing: the successful dieters didn't give up. In fact, I would venture to
speculate that most of these people kept trying different things, learning with
each failure what worked and what didn't until they found what worked for them.

It has been my observation that the same thing is true for exercise and fitness.
What's the difference between a really fit person and one that isn't? The fit
person doesn't let failures like choosing a fitness program that they don't
like or otherwise doesn't work for them stop them. They take the knowledge
gained from their mistakes and use it to move forward.

Isn't this how champions are made?

Can a couch potato become a champion athlete? Of course! It takes more than
just the intention to do it, though. It takes commitment and a mindset change.
It takes being honest with yourself about your motives. It means releasing your
fear of change, fear of failure, fear of success and dependence on other
people's opinions of your choices. It involves looking at past attempts and
reflecting on both the good and the bad about those attempts without judging
yourself negatively.

Let's use an example of a fictional person named Roger. Roger is a successful
scientist and has a lovely family. He's happily married, has three children
and all the "trappings" related to his success. Life's good. He has one
thing in his life that bothers him: his health. When he turned 38, he started
to show medical signs of years of inactivity and overweight – high
cholesterol. At age 40, he knows he needs to do something to improve his
health, but the motivation isn't stronger than the "pain" of changing his
lifestyle….yet.

Over the years, Roger has sporadically gone to the gym and not eaten too much
"junk" food but he has never been particularly motivated. He chose to be too
busy to make his own health a priority. Whenever he starts a new fitness
program and gets frustrated he feels like a failure. Failure is a very
uncomfortable feeling for Roger. He doesn't like it, so he runs from it.

Wham! One day he has a mild heart attack and ends up in the hospital. The pain
of change just became less important than his motivation to be healthy! Roger
must change his life or lose it. BIG motivator. Sadly, this type of earth
shaking experience is all too often the impetus for change.

Roger no longer has trouble with mindset changes when faced with the alternative
which is possibly premature death. But what about our second fictional person,
Elizabeth?

Elizabeth is 35, has a successful career, great family and no health problems.
She has always felt healthy and is mildly active. She intends to work out 4
hours per week but usually only manages on average two hours per week. She is
always "dieting", going from one fad diet to the other. She feels like she has
3 kilos (6.6 pounds) too much weight. Not enough to impact her health.

So, what really are her honest motives to change? Does she have any? When she
is honest with herself she knows she is motivated by the way her body looks

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

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The Best Diet To Lose Weight

SHORT DESCRIPTION: The right attitude towards eating and habits surrounding
eating form the foundation of the best diet to lose weight.

BODY OF ARTICLE: It's not just important what you eat, but the way you eat it,
and your attitude towards food. This determines how our body utilizes the
food. For example, a meal eaten in a hurry is not digested as well as a meal
eaten in a relaxed atmosphere. Let's take a closer look at such factors and how
they affect you. There may be hundreds of diet plans in the market, but this is
the best diet to lose weight, because it involves healthy eating habits. There
is a unique diet method that I have developed on my own, and it has helped
thousands of clients get results. You can view my clients in action with
exercise videos and download full color exercise routines, diet plans and
ebooks by registering on my websites mentioned at the end of this article.

To lose weight, stop eating before you are full.

Imagine your hunger as if it were on a scale from 1 to 5.

1 - you've eaten too much food and can't stand the sight of any more food.

2 - not hungry.

3 - starting to get hungry, about to enter ‘4'. Unlikely to overeat.

4 - hungry, eager to grab some food.

5 – very hungry, will eat anything in sight! You are very likely to overeat.

Never ever wait till you are at stage 5 before you eat.

This is exactly what happens when you skip a meal. You reach stage 5 and more
than likely overeat. Try and eat when you are between stages 3 and 4. Stop
eating when you are between stages 2 and 3. In other words, avoid wild
fluctutions in your 'hunger scale'. If you start to get hungry, then eat
something healthy. Carry balanced snacks (more tips and ideas on that in the
coming chapters). Dont wait till you are starving and then binge (swinging from
stage 5 to stage 1). Also, stop eating as soon as you start to feel even
slightly full. Know when to stop!

To improve digestion, eat in a slow and steady manner.

It's not easy to change your diet habits completely, and neither is it
recommended. The process of change should be slow and gradual. If you try and
change too many things too soon, the effort becomes hard to sustain and turns
into an ordeal. Failure becomes inevitable. So its important to break one bad
habit at a time. If you try to stop eating after 7 pm, quit eating chips, and
snacking in front of the TV all at once, you're going to feel resentful and
deprived. You'll end up bingeing. Stop one bad behavior, and make healthier
substitutions for the rest. Gradual, positive changes can help you adopt new
habits without feeling deprived.

Always take your time at the table. In our time-starved society, it's easy to
consume too many calories in too little time. We tend to eat high calorie food,
eat quickly and take large bites. We don't chew food as well as we should. In a
typical workday, we rush through our meals. Our meals lack variety. We tend to
stick with foods that we are familiar with, and are easy to prepare. This
limits our nutritional intake and can cause deficiencies in some vitamins and
minerals. To make matters even more complicated, there is always something
going on while eating - watching TV, talking on the phone, reading a book,
having a telephone conversation.

Let's look at a different approach to eating. Let's say a typical meal consists
of salad, a piece of meat, some brown rice and a piece of fruit. The key is
variety and moderation. Eat slowly, appreciate the way food tastes, smells and
looks. Don't get distracted while eating. Enjoy food much more and eat less

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

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CFS, Fibromyalgia and Obesity

SHORT DESCRIPTION: We have now reached levels of obesity and stress which are
unparallelled in history. These new peaks correlate directly with the
increasing occurrence of many diseases of Western society, including rheumatic
and fatigue spectrum illnesses Fibromyalgia and CFS. The article explains why
protocols that treat depression or use graded exercise are detrimental to
Fibromyalgia and CFS sufferers and outlines a healthy dietary regime for
sufferers.

BODY OF ARTICLE: We have now reached a level of obesity in the US, South
America, Canada, and throughout Europe which is unprecedented in recorded
history.

It is also accepted that the lifestyles we lead are often very high stress.

It is no coincidence that these new peaks of obesity and stress correlate
directly with an increase in the occurrence of "modern" or "new" diseases of
Western society, including heart disease, the cancers, and others including the
rheumatic and fatigue spectrum, specifically in our case Fibromyalgia and CFS.

At least we have moved past the era when debate was so Neolithic as to suggest
that these conditions don't really exist or are a subdivision of psychology and
now we can concentrate on the science and biology of these diseases and the
reality of life and recovery for Fibromyalgia and CFS patients.

Carrying extra weight will exacerbate small anomalies in musculoskeletal
balance.

These anomalies in conjunction with a certain genetic predisposition appear to
underlie the onset of Fibromyalgia and Chronic Fatigue Syndrome in certain
individuals, while other individuals who suffer the same initial "trigger"
infection, trauma or exposure recover relatively unscathed.

Post-onset, carrying extra weight may cause your condition to be maintained
longer and exacerbated more than in patients of normal weight.

The Autonomic Nervous System, damaged by the initial trauma of your condition
controls homeostasis, digestion, and the organs of elimination to name but a
few of its functions.

The ANS will be under additional stress in individuals who are overweight or
clinically obese.

I do appreciate that the last thing you need to hear when you are struck with
the early stages of Fibromyalgia and Chronic Fatigue Syndrome is that you need
to lose weight.

In the early stages of the illness weight loss is NOT advised. I advise
sufferers to eat a well balanced diet.

At a later stage as overall toxicity reduces, lymphatic flow improves,
immunological modulation begins and digestive stress is reduced weight loss
strategies can be considered and undertaken.

However due to the causal factors involved in Fibromyalgia and Chronic Fatigue
Syndrome it is essential to avoid programs which require strenuous exercise
regimes, due to the onset of post-exertional malaise which is a defining
feature of Fibromyalgia and CFS pathology.

Any program involving sustained aerobic activity that induces cardiovascular
debt or strenuous muscular exertion such as weightlifting, can seriously damage
sufferers of Fibromyalgia and Chronic Fatigue Syndrome.

Patients suffering "true" CFS should never attempt to waste what little energy
they have on strenuous exercise, whether it be weight bearing, graded, aerobic
or anaerobic.

The only energy you should be expending is on your essential daily activities,
and relaxing walks or pastimes which will reduce your susceptibility to
depression.

What I am about to say I am sure will open a veritable Pandora's Box, well so be
it.

My research has lead me firmly to the conclusion that the evidence supporting
"graded exercise" as a strategy for CFS and Fibromyalgia treatment is wholly
unfounded.

Clinical trials I have investigated which were used as supporting evidence for
the use of graded exercise as an establishment response to CFS and Fibromyalgia
were deeply flawed as inadequate distinction was made with regards to the actual
medical cause of fatigue in these sufferers.

The definition of Chronic Fatigue was basically that a subject should have
suffered pronounced fatigue for 6 months or more.

>From our own research we all know that there are a thousand and one different
causes of long term fatigue. Chronic Fatigue Syndrome being just one of these.

Similarly it is a recognized fact that patients diagnosed with mild, post-natal,
or clinical depression and/or Seasonal Affective Disorder often respond well to
graded exercise regimes, particularly if undertaken outdoors in daylight.

Not only does graded exercise improve stamina via increased RBC production and
oxygen uptake, it provides a lux (unit of light) boost in SAD sufferers, and
provides a new purpose and routine to depressed patients.

Exercise also produces endorphins which help to boost and modulate brain
chemistry with respect to serotonin and dopamine balance.

Naturally, it stands to reason that all these factors will benefit patients with
fatigue of DEPRESSIVE origin.

However, damage to the Autonomic Nervous System in patients with "true"
Fibromyalgia and CFS mean that energy production via the Sympathetic Nervous
System in response to exercise is impaired.

More importantly, removal of toxins and lactic acid produced by the muscles in
response to exercise via the lymphatic and venous systems is seriously
compromised and as a result causes toxic overload and rapid symptomatic decline
after exercise.

This results in the "post-exertional malaise" that Fibromyalgia and CFS
sufferers who have attempted an exercise regime WILL have experienced.

A cruel twist in the tale which has lead the establishment down the
pscychological path so many times is that often the most obvious physical sign
of illness in Fibromyalgia and CFS patients is that they are suffering
depression.

It is only now being acknowledged by the establishment that patients with these
syndromes display depression as an environmental CONSEQUENCE of living with
their illness.

It is NOT THE CAUSE as is so often dictated by well-meaning healthcare
providers.

I am putting together a manual of dietary advice which I will be posting soon,
but in the meantime I recommend a diet that is balanced and safe, rich in
nutrients and will produce sustainable results with regards to maintaining or
reducing your weight while you are still in the recuperative phase of a chronic
disease.

I do admit reservations about recommending calorific restrictions but our
illness is not caused by a lack of calories, and excessive consumption due to
depression or comfort eating will only serve to overload organs which are
already disturbed and congested.

>From a dietary perspective, I advise a pretty standard protocol:

• Eat 5 or more portions of fresh, raw fruit and lightly boiled or streamed
vegetables per day, with a good balance of protein and carbohydrates.

• Avoid red meat more than once a week. Eat chicken and fish instead.

• Avoid too much sugar. Fruit will contain all the sugars you need in a more
useable form.

• Avoid dairy products due to the almost universal immune over-reaction to
cow's milk.

• Avoid alcohol consumption. This should be a given if you are reading this
anyway. The immune response is excessive and the toxic load on the eliminatory
organs such as the liver, kidneys and stomach are also excessive.

• Take a daily high quality multivitamin/multimineral supplement.

With this balanced diet you will not be deficient in any nutrients which could
possibly be causing your fatigue, or that could hinder your recovery from your
condition.

Also, you will not be putting undue strain on your digestive system, which is
currently disturbed and malfunctioning.

I DO advocate taking a high quality multivitamin/multimineral supplement to top
up any slight deficiencies you may have on a daily basis. They will certainly
do you no harm and for a small price will eliminate any worries you might have
over dietary deficiencies.

There have been notable cases where sufferers who have been misdiagnosed have
responded remarkably to high doses of the B-Complex family. It seems
malnutrition is still far from being confined to history in the US and with the
rise of fast food is making quite a confident and remarkable comeback in our own
backyard.

The quality of foods you consume should hugely outweigh the quantity.

All foods consumed should be natural, unprocessed, and highly rich in vitamins,
minerals and micronutrients.

If I must recommend a particular "fashion" diet that meets these criteria it
would probably be "The South Beach Diet", but I do not recommend any dietary
restrictions till you are past the 3 month stage of your recovery protocol.

RESOURCE BOX: Mark J Shaw.
Mark is the author of a new digital book and training manual “Beat Fibromyalgia
and Chronic Fatigue Syndrome"
http://www.BeatFibroAndFatigue.com
Mark also publishes in a regular blog at:
http://www.BeatFibroAndFatigue.blogspot.com

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

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Diet Plan For The Holidays

SHORT DESCRIPTION: You wouldn’t buy a new car without taking it for a test
drive. Then why commit to a diet plan without testing it first?

BODY OF ARTICLE: Copyright (c) 2006 Debbie Fontana

You wouldn't buy a new car without taking it for a test drive. Then why commit
to a diet plan without testing it first?

Think about it.

You test-drive a car to make sure you'll enjoy a smooth, comfortable ride. And
most importantly, you want to know the car will take you to your destination.

If it doesn't, you won't buy that car. Or if you've been duped and got stuck
with a "lemon," you'll trade the car for one that works.

Then why don't we hold our diet plans to the same standards?

We've been so conditioned to suffer when we lose weight that we've come to
expect - and accept - a bumpy ride in the form of hunger, deprivation and
unappetizing food.

And how many times has your diet plan or weight loss program failed to get you
to your destination, otherwise known as your target weight?

You deserve to know if your weight loss program will work in any situation at
any time of the year.

So take your diet plan for a test drive. And if it doesn't work, don't make
excuses for it… don't beat yourself up like it's your fault… just dump it.

The hardest tests for any diet plan happen during the holidays because they're a
source of endless temptation.

Many of these holiday tests occur in social situations. Which makes sense
because other people often put intense pressure on us to cheat on our diets

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

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Maintain A Healthy Diet

SHORT DESCRIPTION: 5 tips to help you maintain a healthy diet and feel better
about yourself

BODY OF ARTICLE: Next to smoking, being overweight is one of the worst
attributes to your health possible. By having a high weight you are putting
yourself at risk of heart disease, a stroke, diabetes, gout and much more.
Because of the many health issues that come up with being overweight it is
crucial that you have a healthy diet. Here are 5 ways you can assist yourself
in having a healthy diet.

1. Know your BMI:
Many people are unaware of their BMI or are clueless
to what BMI even is. BMI stands for your body mass index, which is a measure
of your body fat according to your height and weight. By knowing your body
mass index you can identify if you are leading a healthy diet so far in your
life, and if not you can be aware of how much body fat you have. A healthy
body fat is 20 to 25.

2. Be active throughout your day: It's the simple things in life that nobody
even considers that can make the difference in a healthy diet. For example, as
opposed to taking the escalators or elevator upstairs, try walking upstairs for
a little extra workout. Try getting off of the bus one or two stops early and
walk the rest of the way. By practicing a few of these things on a daily basis
you will be surprised at how much it adds up.

3. Work Out: One of the best things for a healthy diet is being active. The
more you become active and the longer you do whatever it is you are doing, you
can increase the intensity of the workout to reap the benefits even more. To
start, it is recommended that you try and workout 30 minutes every day to
maintain a healthy diet and stay fit.

4. Watch what you eat: There are a number of foods that sound amazing but don't
particularly go with a healthy diet. It is important that you watch what you
eat and at what times of the day you eat. There are a number of foods that are
high in calories that will build fat quickly, especially with little activity,
so watch what you eat. Adding a nutritional health shake of some sort on a
daily basis can be beneficial in a number of ways.

5. Keep track of calories: Not only is it important to watch what you eat, but
in order to have a healthy diet you must know how much you're eating. To
maintain a healthy diet you should be burning more calories than you consume.
By writing down what you eat and how many calories the foods have, you can be
on your way to eating a healthy amount per day. It is recommended that you eat
around 2,000 calories per day.

There are a number of things you can do to maintain a healthy diet, but these
are a few starters that are crucial to you staying healthy. By practicing all
of the above on a consistent basis, you will notice a difference in a short
amount of time.

RESOURCE BOX: Luanne Ribble, President of Q.U.I.C. offers a risk free way to try
the amazing NRG Products so you can FEEL the difference for yourself. Find out
more about the High N.R.G. Products, available at =>
http://www.healthychoice4all.com/recommends/5things

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About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

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Getting Thin with Healthy Weight Loss

SHORT DESCRIPTION: Healthy weight loss means losing weight in a way that is good
for body, heart, and soul. Sure, there are many weight loss programs available
on the market for you, but which ones are healthy and how do you know what is
healthy and what is not. I mean for many of us that are overweight, we don’t
generally have an idea of what healthy weight loss would mean because we have
lead lives with unhealthy habits.

BODY OF ARTICLE: Healthy weight loss means losing weight in a way that is good
for body, heart, and soul. Sure, there are many weight loss programs available
on the market for you, but which ones are healthy and how do you know what is
healthy and what is not. I mean for many of us that are overweight, we don't
generally have an idea of what healthy weight loss would mean because we have
lead lives with unhealthy habits.

As someone who was, at one point, sixty pounds overweight, I can say this with
conviction. We become overweight because of our unhealthy choices. Maybe we
were taught our bad habits, maybe we simply pick them up as we age, or maybe we
know what we need to do to experience healthy weight loss, but lack the will
power to get the job done.

In today's society, when we hear the phrase healthy weight loss, we immediately
think of the negative things about diets. We consider diets that mean counting
calories, who has the time for that right and this is not healthy weight loss.
We consider diets that mean avoiding all the foods we enjoy such as low-carb
diets, or the Adkins's diet, which again is not healthy weight loss. Here is
something you should be considering however, healthy weight loss does not mean
starving yourself, nor does it mean that you have to quit eating the foods you
love.

What foods should you be avoiding?

Well the list is not all that long. Basically you want to avoid heavy salad
dressings such as Ranch. Opt for something lighter such as Italian. You also
want to avoid overeating when it comes to bread. You can eat a small sandwich,
but avoid excess bread within your day. While we all love chocolate, even
fat-free chocolate is unhealthy for our bodies. Find other type of fat-free
methods of snacking because even fat-free desserts and cakes are not really
good for you.

Stick to diet sodas and avoid sweet breakfast cereals at all costs. Breaded and
fried foods should be avoided, as well as potato chips, French fries, and
pizza. You see the things you should avoid are nothing that cannot be
accomplished. While we may like these things, we know deep down that they are
unhealthy choices to experience healthy weight loss.

Healthy weight loss simply means knowing what you should eat, what you
shouldn't, and getting a little exercise in your day. I can virtually hear the
collective cringes and sighs when that statement was read. Exercise is in an
important aspect of healthy weight loss and maintaining the new lifestyle.
However, you can get excited again now, because these exercises do not have to
be the strenuous ones you have heard about.

Simply taking a light, somewhat leisurely walk everyday, or some other type of
light, less intense form of exercise is all that is really needed. The thing to
remember is that healthy weight loss does NOT mean punishing your body or
yourself. It means instilling good habits into your everyday routine and
maintaining those healthy habits, after you have achieved the healthy weight
loss.

RESOURCE BOX: You can get "How can you find the perfect weight loss program for
you in 5 days" a free 5-Part mini course here
http://www.weightlossprograms4you.com

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----- End forwarded message -----

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

Read more!

Fwd: New Article

Best Weight Loss Programs

SHORT DESCRIPTION: This article contains 12 techniques to stimulate weight loss.

BODY OF ARTICLE: Looking to lose weight and want to find the best solution? Have
you tried every trick in the book and still struggled to lose those unwanted
pounds?

I have been in your shoes. I know how it is to exercise regularly, eat right and
lose most of the weight, but it's hard to lose those last few stubborn pounds.
It's possible to break past this barrier, and I will teach you how.

For starters, I don't want you to make dramatic changes in your lifestyle.
Instead, I want to to improve on some of the things that you are doing already.
It's hard to introduce new habits, and a a lot easier to change or modify
existing ones.

That's exactly what my 12 step solution is all about. Try these simple and
effective tactics to supercharge your weight loss efforts. Do the best you can
and don't try and do it all at one time.

1. Become more positive and receptive to new weight-loss ideas. Because
permanent weight-loss success begins not with the measuring cup but the mind,
take a minute to explore your reasons for wanting to lose weight. Just fitting
into a smaller dress size is not enough. What then? That's when the weight
creeps back. A healthy weight should be a part of your mindset. It's not just
about looking better or fitting into smaller clothes but about being healthier
and maintaining a healthy lifestyle of the rest of your life. This is easier
said than done. It takes some practice. Ask yourself WHY do you want to lose
weight? Can you zero in on a better reason than a smaller dress size? Sure, you
want to look good, but you want to feel good, too, right? That is what will keep
you motivated for a lifetime.

2. Write everything down. Take a journal and make a note of how much you
exercise, what you are eating, your successes and your failures.Write down what
you eat, and check it against a calorie counter every night for the next two
weeks. For many people, this is all it takes to wake up and reverse a lifetime
of bad habits. This may sound silly but it's one of the best weight-loss
tactics in the world. I have heard several instances where clients eat a
healthy salad but sprinkle itwith so much dressing that you end up with a 500
calorie meal. Once you start seeing how many calories there are in what you're
eating, you'll know which foods to cut back on or eliminate.

3. Become more active. This is my favorite tip. Exercise is the single
strongest predictor of you ability to lose weight - and keep it off. Yes,
exercise burns calories, increases your metabolism and energy, and develops
lean muscle mass. But just as important, exercise catapults your self-esteem,
which makes you more likely to do other things to take care of yourself, like
eat less. Get moving means strength training AND aerobic conditioning.

4. Resist that first bite especially for the foods you love. You've heard it
before: everything is okay in moderation. But face it: there are certain foods
you simply can't eat moderately. If one cookie or a handful of chips is never
enough, it's best just to avoid these foods altogether. If you've spent your
entire adult life trying to eat a little of certain foods and failing, that is
your signal to just forget it and don't even take a bite.

5. Drink more water. Most people complain "I hate water." "It's soooo boring.
There's no taste!" "I can't drink too much or I'll waste my day in the
bathroom." "I know I have to drink more water. I just keep forgetting about
it." You know you need at least 8-10 glasses of water a day. You need to
understand why water is so important. Yes, it fills you up. It controls your
appetite. Did you know that it also aids in metabolizing fat? your liver is
busy metabolizing fat and ridding your body of toxins. Water helps to get rid
of toxins. If you're not drinking enough water, you have more toxins in your
body, compromising the liver's ability to metabolize fat. You need water on
hand for fat metabolism.

6. Reduce 100 calories from your diet every day. Make a commitment to cut 100
calories a day from your diet and replace it with an activity that burns 100
calories. It's easier to pinpoint the 100 with the journal I talked about
earlier. If you did nothing else, you'd lose 10 lb. at the end of a year. A few
activities that burn 100 cals are 1/2 hr. of walking, 20 minutes of swimming, or
even dancing around your living room.

7. Eat fruits and vegetables every day. These have a powerful effect on sugar
cravings. Plus, they're low in calories, fill you up with fiber, and pack a
powerful nutritional punch.

8. Start training with weights. More muscle means more calories burned, even at
rest. The key to permanent weight loss.

9. Eat more fibre. Fiber-rich fruits and veggies are great nutritional fare,
since they fill you up without adding too much fat or too many calories. But
increasing fiber intake could actually reduce the amount of calories absorbed
by the body, too.

10. Spread your calories out over the course of the day. The typical American
eats light during the day, and heavier at night. Yikes! By the time you get to
dinner, your metabolism has gotten sluggish, which means a greater number of
calories will be stored as fat. It's even worse if you're not active after
dinner. Eat larger meals during the day, and have a light dinner.

11. Change Your Shopping Style When I go grocery shopping I can take one look at
someone's shopping cart and make some basic assumptions about their lifestyle.
If you want to lose weight your grocery shopping habits must improve. Thin
starts at the grocery store. Before you hit the checkout lane, review your
selections and dump any sugary, fatty treats and snacks. Your family may
complain but they will get used to it.

12. Mix up your workouts. Crosstraining is the key to success. It is said the
definition of insanity is to do the same thing over and over again and yet
expect the same results. The same applies to fitness. You can't expect to do
the same exercise, at the same intensity week after week and continue to see
results. The body must be 'shocked' to respond with results. As long as the
exercise is unpredictable and varied or manipulated every two weeks you will
continue improving and losing weight.

RESOURCE BOX: For more information about the best weight loss programs and to
register for free and get full-color exercise routines, diet plans and grocery
lists, visit http://www.best-weight-loss-programs.net/ . For free bonuses on
exercise for women, visit http://www.toningforwomen.com/ . To train with Nitin
Chhoda, visit http://www.phonefitnesstrainer.com/

----- End forwarded message -----

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

Read more!

Stretching Joints to Relieve Pain

SHORT DESCRIPTION: Wouldn’t it be great to have some relief and live life to
its fullest? You deserve to feel the best you possibly can. There are choices
you can make to minimize the severity of pain and discomfort associated with
joints that hurt, the stiffness, and Arthritis.

BODY OF ARTICLE: Do you have aches in your hands, arms, and legs? How about
inflamed joints? Wouldn't it be great to have some relief and live life to its
fullest? You deserve to feel the best you possibly can.

There are choices you can make to minimize the severity of pain and discomfort
associated with joints that hurt, the stiffness, and Arthritis.

Some of those choices are listed below. Try to explore them and maybe you will
see results as well.

Exercise: Even though it may hurt, you certainly want to keep moving if
possible. Exercise can actually help Arthritis and stiff joints. There are many
other benefits acquired though exercise as well. If you are overweight losing a
few pounds can relieve the physical stress on your joints. Exercise will help
you flex those joints a bit more.

Nutrition: You should really try to eat healthy regularly. Try to eat as much
organic and pesticide-free foods as possible. Eat plenty of fruits and
vegetables. Go for bright colors for extra antioxidants. Drink clean pure
water.

Supplements: Sometimes Nutritional supplements can make a huge difference. You
may specially want to try MSM, Glucosamine and Chondroitin, Flex Protex or
Flexacine to name a few.

Omega 3 fish oil is a good choice. Do some research and you can certainly find
supplements that are appropriate for you. Supplements often contain ingredients
that are missing in our normal diet. Oh, cherries are another option that could
help ease pain and improve your sleep. I take cherry capsules just before bed.

Getting a good night sleep is also very important. If you are not well rested
then it will be difficult to accomplish the objectives you set out for
yourself.

Yoga: Try a yoga class. There are many benefits including reducing stress and
pain. You will be more flexible if you continue with it. Of course, consult
with your doctor first.

Alternate therapy: There are quite a few alternative therapies that you can get
personally involved with. Some of these can be performed yourself while others
will require a professional.

Let me mention a few that we personally have benefited from.

. Emotional Freedom Technique or EFT
· Acupuncture
· Interactive Light Therapy or ILT
· Meditation

You can quickly learn about these astounding techniques by searching for them on
Google or another search engine. Just copy/paste one of the above into the
search engine of your choice.

Take affirmative action. You don't have to just ride it out. Try new things. You
will soon discover some things that really work for you!

Flex those muscles by exercising. Eat well balanced and healthy meals. Try some
alternative techniques and you will see dramatic improvement.

RESOURCE BOX: Lambert Klein is the owner of Think Healthy Supplements where you
can learn more about Flex Protex and other supplements
http://www.1thinkhealthy.com/flex-protex.html

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----- End forwarded message -----

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

Read more!

Fitness on the Internet

Fitness on the Internet

SHORT DESCRIPTION: The Internet can help you burn calories and lose fat. The
secret is knowing your options!

BODY OF ARTICLE: We shop on the internet, we pay bills on the internet, we talk
to other people on the internet – why not increase your fitness on the
internet as well?

While many of us have always thought of the internet as a very inactive part of
our lives, there are more ways to use the internet to increase our fitness than
ever before. Just run over to your nearest web browser to start the search for
great fitness workouts.

One of the easiest ways to start bettering your body on the internet is through
the various fitness websites. Some of these are sponsored by fitness personal
trainers, while others are created by fitness magazines and other resources

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

Read more!

Weight Issues Control You

SHORT DESCRIPTION: When you look at yourself in the mirror, do you cringe, or
just cover up the mirror? You may hear the statistics, know that you don’t
feel physically well by having this extra weight, yet you aren’t able to move
forward to make any changes. It feels overwhelming to handle both your extra
weight and the negative thoughts you have every time you have to look at your
body. What if you were to look at the situation differently?

BODY OF ARTICLE: Copyright (c) 2006 Pat Brill

When you look at yourself in the mirror, do you cringe, or just cover up the
mirror? You may hear the statistics, know that you don't feel physically well
by having this extra weight, yet you aren't able to move forward to make any
changes. It feels overwhelming to handle both your extra weight and the
negative thoughts you have every time you have to look at your body. What if
you were to look at the situation differently?

For most people the extra pounds came about slowly, year in and year out, new
pounds, less activity entered our lives. We slowly changed our eating habits,
exercised less, or added more stress to our daily lives. By the way, research
is showing that stress adds pounds. With so many pounds to shed, you just
forget about doing anything as it feels too daunting an effort. It's normal
that when we feel overwhelmed we tend to do nothing. So what needs to change
is the belief we have attached to our weight issue.

What you weigh is not who you really are, even if society places a high premium
on looking slim. You have internalized that message either from parents,
society, or peers and you believe that you are not good enough because you are
overweight. There are a lot of overweight people contributing in many great
ways to society. They are also mothers, fathers, sisters, brothers,
employees, employers and the list goes on regarding the many potential ways
each of us add value to society. Yet you keep coming back to your weight as
an indication of your worth.

Overcoming the significant belief that you are valued less because of your
weight adds to the struggle of losing weight. It's a habit that is fully
imbedded into your thinking patterns. How about you change the rules of the
"belief" game you have played for so long. I'm not advocating that you don't
lose weight, but more so, how you feel about yourself is most important. You
may still want to lose weight but the process is different. Let's put the
actual pounds on hold and start looking at how you can feel good about
yourself. Follow the next steps and see where you end up.

Do you want to lose or gain?

So you have a number in your head about the perfect body - 10, 30, 50, or 100
pounds less of you. You want to lose them today…right! Lots of people
state how many pounds they need to lose in order to feel good about themselves.
Well 30 pounds could take some time and does that mean you can't feel good
about yourself? Instead of using poundage to evaluate how you feel about
yourself, how about you replace that focus with a different goal – how much
self-love do you want to gain today in your life?

Self-Love is Important

Sounds hokey, doesn't it. Your are thinking, "Feeling good about myself never
helped me lose weight, so why bother." That's only because, just repeating "I
love myself" doesn't make you feel better. Instead, adding small changes in
the choices you make around food can help you build your self-love muscles.

How to Build Success into Your Life

If you make small changes in the way you deal with food, you build success into
your life. Success is important in building your self-love muscles. In the
present, every day, you are in charge in deciding what success is.

Let's use an example; you want to lose 30 lbs. You could select some type of
diet and try to follow it until you lose the 30 lbs. You may or may not gain
the weight back. Maybe you are successful for a short period of time, lose
some weight, and then slowly go back to your old habits. Or you try the diet
for one day, feel so deprived that your normal eating habits will take over and
you don't feel good about yourself. Why not try something else?

What if you were to look at your eating habits and say, "I can eat one less
slice of bread at lunch." Very specific…very small…yet very manageable to
handle. Today, you eat one less slice of bread. That is a small success
for you today. You decide to take 3-7 days eating one less slice of bread, or
cup of pasta or one less of anything in your food day. At the end of this time
period, you will have less calories and more success in your life. It's
manageable, doesn't overwhelm you and is something you can do.

Two Warnings!

First, your negative thoughts will pop up quickly stating, "What a waste of
time, one less slice of bread will do nothing in losing 30 lbs." In a day,
even if you were to eat nothing, you still wouldn't lose 30 lbs. Don't let
your negative thinking take over as you build your self-love muscles.

Second, I would recommend that you keep the small changes you are making to
yourself, or be very selective with whom you choose to share what you are
doing. Though people do care for us, they also have their own issues and can
add more negativity to your life.

Why a Small Change?

You have to make sure your change is small because otherwise your negative
thinking will come in and take over. If you act on small changes, they are
quickly incorporated into your life without a lot of resistance from you.
After 3-7 days, or when you feel ready, select another food that you would
reduce in a small way. Now you will have one less slice of bread and maybe one
less cookie at night. Success is built in small steps.

At the End of the Day

I suggest you keep a success journal to capture your activity for the day. Keep
it simple or write to your heart's content. The goal is to write down your
successes for the day: You can write: 1) ate one less slice of bread and 2)
felt really good about myself because I stuck to my choice, or any other words
that express how you experienced success in your day. You can also add other
successes that have nothing to do with food. It's your success journal.

How Do You Feel Now?

It sounds too simple to be true, yet this powerful technique of making very
small changes and writing in your success journal can add success and self-love
into your life. Try it for 30 days, one day at a time, and evaluate how you feel
about yourself at the end of that time.

Remember small steps are wonderful and bring more energy into your life. This
is your personal journey in creating more joy in your life.

RESOURCE BOX: Pat Brill is co-founder of http://www.SilkBow.com which supports
Busy Moms with free gift ideas and helpful tips to meet the challenges of
motherhood. She is also co-founder of http://www.WellnessArticles.net , a
directory of articles covering many areas of wellness. You can reach Pat at
pat@SilkBow.com.

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----- End forwarded message -----

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

Read more!

Exercise For Women

SHORT DESCRIPTION: This article outlines the importance of, and important
considerations in exercise for women.

BODY OF ARTICLE: Unlike men, women have unique life reasons that can interfere
with exercise. These include the birth of a child, marriage, single parenthood,
a new job, divorce, overworking, job stress and returning to school. Time is a
big consideration. After a day of work and childcare, most women prefer to
spend their leisure time in socializing with family and friends, reading and
watching television, rather than rushing to the treadmill. Although some of the
above-mentioned factors are applicable to men, my experience has shown that
women tend to have a harder time to manage exercise on a regular basis.

The benefits of exercise are significant, especially for women. Regular exercise
lowers estrogen levels, reduces body fat, and produces a healthier body mass
index (BMI). All these factors significantly reduce the risk of breast cancer.
Also, women who perceive themselves as having more energy, fewer emotional
problems, less pain, fewer social problems and lesser feelings of nervousness
and depression are more likely to start exercising. There is a unique exercise
and diet method for women that I have developed on my own, and it has helped
thousands of clients get results.

When starting an exercise program, it is important to remember a few basic
principles –

Get descriptions of exercises, with pictures. Ideally, you want a routine you
can print out, take to the gym or use at home. It should include a start and
end picture of exercises, with a description of technique. Such exercise charts
are available in health clubs and can be found on various websites. Always
obtain a routine from a reliable source and ask questions if you don't
understand anything. Perform all exercises in a controlled manner. Never
sacrifice control for speed. Breathing is also important. Never hold your
breath while exercising. Remember to inhale as you lower a weight or relax and
exhale as you raise a weight or exert. In an abdominal crunch, for example, you
inhale when coming down and exhale while raising the head and shoulders off the
mat.

Don't do too much too soon. Don't do too much, and don't do too little either.
Every individual is different. This means that walking up the stairs may be
easy for one individual, but strenuous for someone else. The best way to
recognize how hard you're working is to be aware of your breathing pattern,
heart rate and exertion levels. Moderate-intensity activity is going to make
you breathe harder than light activity, make your heart beat faster and likely
make you sweat a little.

Understand the meaning of moderate. There is a simple way to understand what's
moderate for you. Light exercise does not result in any noticeable effort.
Reading the newspaper is a good example. Light exercise results in noticeable
exertion and normal to slightly increased breathing. Walking a dog can be
considered light exercise for many individuals. Moderate exercise is slightly
vigorous. Gardening, for example, may be associated with deeper breathing to
panting and sweating. Finally, hard exercise involves vigorous exertion,
gasping and heavy sweating. Think of that aerobics class that's hard to get
through!

Frequency is important! 3-4 days a week of moderate exercise for 30-45 minutes
each time. Researchers have found that 30 minutes of moderate-intensity
physical activity on most days of the week can reduce the risk of developing
heart disease, diabetes, high blood pressure, stroke, and colon cancer. It
lessens feelings of depression and anxiety, helps build bones and muscles,
keeps joints functioning well, and in older women minimizes the risk of
falling.

Making the time if it isn't there. You don't have to fit your exercise all into
one session or limit yourself to only one exercise. For example, take a brisk
15-minute walk during your coffee break and another post-dinner. Use a bicycle
for 15 to 20 minutes. It all adds up. You may find that you can reach an hour a
day of moderate-intensity activity more easily than you thought.

If you have not done much exercise lately, start adding physical activity to
your life with some simple tips. Park your car further from your destination
and walk. Find a group of friends to walk with on weekend mornings. Garden or
help in home repairs. Take the stairs instead of the elevator or escalator. Use
hand weights while walking. Vacuum while watching television. Every little bit
helps!

RESOURCE BOX: For more information about exercise for women and to register for
free, full-color exercise routines, diet plans and grocery lists, visit
http://www.best-weight-loss-programs.net/ . For free bonuses and exercise for
women, visit http://www.toningforwomen.com/ . To train with Nitin, visit
http://www.phonefitnesstrainer.com/

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

Read more!

The Best Aerobic For Chest Fat Loss

The Best Aerobic For Chest Fat Loss

SHORT DESCRIPTION: Chest fat can be extremely stubborn to get rid of and it can
cause a lot of frustration if you spend hours at the gym yet you just don’t
seem to see any results. Ask me how I know. So, just what are the best ways to
lose chest fat and is there really an aerobic exercise that can truly help?

BODY OF ARTICLE: Chest fat can be extremely stubborn to get rid of and it can
cause a lot of frustration if you spend hours at the gym yet you just don't
seem to see any results. Ask me how I know. So, just what are the best ways to
lose chest fat and is there really an aerobic exercise that can truly help?

Beat That Chest Fat with Good Aerobic Exercise

When suffering from chest fat, it is often tempting to go for those
too-good-to-be-true crash diets. They claim to almost instantly get rid of the
chest fat and leave you with a leaner, more toned looking body. However, most
of the time they are unhealthy, they do not work and even if they do, the
weight just comes piling back on.

So what are the alternatives?

Well, good aerobic exercise generally helps to lose that chest fat gradually.
That is by far the best way to lose weight as the quicker you lose it, the
quicker it comes back on.

Another key thing to remember is that it often helps to change aerobic workouts
every four weeks or so. This is because it is easy to become bored with a
workout and when you do get bored you do not work out as hard as you possibly
could do and your motivation drops.

Generally at home is the best place to go to do your aerobic workouts. Doing
repetitions of things does tend to help you to work out better and give you
better results.

Intervals of training is not just for advanced gym goers, in fact interval
training can be excellent for beginners as it helps to get your body used to
exercise better than just diving straight in and working out for a full hour
non stop.

If you do just dive straight in, you risk aching for around a week before you
can actually do any more exercise, whereas with intervals, although you may
still ache, it will generally not be for as long.

Walking is a fantastic aerobic workout and it is also generally one of the best.
So, using the treadmill at your local gym is definitely advised. Walking at your
own pace and gradually building up speed will improve your overall fitness
levels and it will also help you to burn fat quicker which will get rid of that
stubborn chest fat in no time.

So always make sure that you use the treadmill and go at your own pace. Losing
that chest fat should be done gradually and it should not be seen as a race

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

Read more!

Kids Don�t Work Out, They Play

>
>SHORT DESCRIPTION: Have you watched kids playing on a playground? Now that's a workout!
>
>BODY OF ARTICLE: Copyright (c) 2006 Ainsley Laing
>
>The other day, I was working out to music in my living room when my 8 year old daughter and two of her friends came in. Naturally, questions followed: what am I doing, why am I doing it, etc. After a while, the three of them joined in.
>
>Of course, kids being kids, my workout soon expanded into a free movement and dance session. The sound levels increased with lots of laughter and squeals. After a while, the festive atmosphere was too attractive even for grown up friend of mine to resist and she joined in. What started as a workout became a party!
>
>Kids have such an amazing way of moving just to move which we adults sometimes forget how to do. With a few exceptions (obesity, physical disability etc) kids don't need organized workouts, personal trainers, posh workout clothes or equipment to get them moving. Have you ever watched children playing on a playground? Now that's a tough work out! They move, run, jump, tumble down and get up again over and over. They move because moving feels good, not because they "have to" or "need to" exercise.
>
>Most of us adults did a fair number of physical activities involving free play when we were young. How many of those activities do we do now? If not, why not? The common phrase I hear from adults (I have heard myself say this) is "I used to be able to do that, but now I am too old".
>
>Honestly, is being too old a valid reason or just an excuse to allow ourselves not to do something? Personally, when I say "I am too old to do that", I really mean I am afraid of hurting myself. I know I was afraid of getting hurt as a kid too. What did I say back then? Certainly not "I am too old". I would have said, I am afraid of hurting myself�then I would give it a try � again and again.
>
>This idea of giving up things as we become "too old" seems to be a self-fulfilling prophesy. Stopping activities because we are too old means becoming more sedentary and hence less excited about daily life�just plain old. To quote Barbara Morris, author of "Put Old on Hold": Who decides when you are old? You Do!
>
>Ok, ok, of course, many of you reading this would disagree. But more and more people are saying "I am not going to stop doing activities that I did when I was younger". Stopping is just not an option for these determined and vibrant people. Of course, because of past injuries, safety issues or whatnot, the way of doing the activities might have to be modified.
>
>Back to the free play idea�free play is about learning. Learning keeps us young. This is true for our bodies as well as our brains. Our bodies learn with use or unlearn with disuse. If we are doing the same activity over and over, our bodies will learn to do those things very well and will unlearn those things that we don't do anymore. Likewise, our bodies will learn to do new things that we take up.
>
>We fitness trainers convey this notion to clients as a "practical explanation" that there is a need to do a variety of activities to keep from hitting a fitness plateau and losing motivation � often referred to as cross training. It would be very difficult to convince adults that they need to go to the playground and just play like a kid, so we apply lots of science and logic to the argument. But free play is the message. New experiences, challenges and fun keep us young.
>
>As an example, my current partner, a 40-something fitness buff, recently decided that he wanted to take up something completely new for his body, Kung Fu. After the first lesson he said that he was really sore and said he felt injured because "the guy really did hit me hard". I thought for sure he wouldn't continue. The next day he was buying special Kung Fu shoes with great enthusiasm. Hmm �like a kid on the playground he tries, gets hurt and tries again. Why? Because he is doing it - FOR FUN. Although, doing the same activities over and over is a comfortable routine, getting out of the comfort zone expands us physically, mentally and spiritually. How to get out of the comfort zone? Play like a kid!
>
>
>RESOURCE BOX: About the Author:
>Ainsley Laing, MSc. has been a Fitness Trainer for 25 years and writes exclusively Body for Mind eZine. She holds certifications in Group Exercise, Sports Nutrition and Personal Fitness Training. To see more articles by Ainsley visit http://www.bodyformind.com
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About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

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Inner Thigh Exercises Redefined

>
>SHORT DESCRIPTION: This article explains tips, tricks and techniques for an effective inner thigh exercise routine.
>
>BODY OF ARTICLE: When I did some research to look into articles to write for women, I noticed that �inner thigh exercises' was something that a lot of women are looking for online. As a male personal trainer, I get this request from all my female clients, "Nitin, which are the best inner thigh exercises"?
>
>The inner thigh muscles consist of the hip adductors, the ones that bring the hips closer to each other. For example, think of standing with a pillow wedged between your knees, and now try to squeeze the pillow with both knees. This inward movement of the knees towards each other is an action of the inner thigh muscles.
>
>Improving the shape and tone in the inner thighs is an important part of exercise for most women. There are lots of exercises to shape this region, and I will outline the ones that are most effective. You do not need any expensive equipment of an exercise video.
>
>An exercise mat and a pair of ankle weights (2-3 lbs) is enough for an effective inner thigh exercise routine at home. I have seen some amazing results with my clients with the simple exercises I have outlined below.
>
>Before we get started, please keep in mind that these exercises are just a small part of the �inner thigh solution'. The following tips will help you get the shapely, tight and toned inner thighs you have always wanted.
>
>Tips for inner thigh exercises.
>
>1. Get a medical evaluation and a complete physician's clearance before beginning a fitness program. This is especially important if you are over 35, have been sedentary for a long time, have high blood pressure and/or cholesterol, are a smoker, or have chest pains or shortness of breath.
>
>2. Eat a healthy, balanced diet at all times. Avoid gimmicks and fad diets.
>
>3. Do not do too much too soon. Try to stay within your limits, and only do what can be sustained.
>
>4. Challenge your body every single time! Mix up the routine.
>
>5. Get a workout partner, someone who motivates you.
>
>6. Stop if you have pain in the neck, lower back or abdominal muscles. Your technique may be improper. Learn the right exercise technique from printable exercise charts or consult a certified personal trainer.
>
>7. In addition to specific exercises to focus the inner thighs, I strongly recommend 'compound' exercises such as squats and lunges.
>
>These exercises help tone the entire thigh region - front, back, inner and outer thighs. In addition (as I will explain), minor variations to the squat and lunge can create a very effective inner thigh exercise routine.
>
>Well-planned compound movements are the foundation of inner thigh exercises. The thigh muscles consist of the quadriceps (front), hamstrings (back) and abductors (side). All it takes is 15 minutes of exercise three times a week to shape the inner thighs. How hard should you push yourself?
>
>This number guide will help you determine what intensity of inner thigh exercises is right for you. The intensity of inner thigh exercises will vary from 1 to 5, where 5 is the 'hardest'. For effective inner thigh exercises, you need to push to an intensity that falls between 3.
>
>This is a unique method that I have developed on my own, and it has helped thousands of clients get results. You can view my clients in action with videos of inner thigh exercises and download full color inner thigh exercise routines by registering on my websites mentioned at the end of this article.
>
>1 - Light exercise, where you can barely feel the muscle working. (this is what you feel in the first 1-3 repetitions)
>
>2 - You can feel the hip muscles working (as you do more repetitions, you become more aware of the tension in the muscles)
>
>3 - Moderate intensity, where you begin feel a 'burn' or 'strain' in the muscle. You have to exert a little to maintain the exercise.
>
>4 - Moderate to high intensity, where your hip muscle starts to hurt, and you feel like stopping.
>
>5 - High intensity, where you just can't continue. You need to stop and take a break.
>
>For some individuals, 10 repetitions of an exercise is enough to get to 3, or even 4. This is especially common for beginners, or for those who have resumed exercise after a long break. For other, more conditioned individuals, it is common to get to 3 or 4 after 30-40 repetitions, or after using ankle weights.
>
>The Most Effective Inner Thigh Exercises
>
>Butterfly stretching.
>
>Outer Thigh Lift.
>
>Inner Thigh Firmer.
>
>Cable Adductor Machine.
>
>Modified Squats and Lunges.
>
>
>RESOURCE BOX: For more information about the best inner thigh exercises and to register for free and get full-color exercise routines, diet plans and grocery lists, visit http://www.best-weight-loss-programs.net/ . For free bonuses and exercises for women, visit http://www.toningforwomen.com/ . To train with Nitin Chhoda, visit http://www.phonefitnesstrainer.com/
>
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About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

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Learn Belly Dancing

>SHORT DESCRIPTION: To learn belly dancing you really need to be instructed by a teacher at a belly dancing class rather than just trying to learn by reading a book or looking at animations and still photographs.
>
>BODY OF ARTICLE: Belly dancing is generally considered as being around forever and in fact many experts say that this particular dance is the oldest form of dance of all, as it has roots in all ancient cultures from India to the mid-East. To learn belly dancing you really need to be instructed by a teacher at a belly dancing class rather than just trying to learn by reading a book or looking at animations and still photographs.
>
>There are a number of different moves that a belly dancer should know. You learn belly dancing by mastering belly rolls, backbends, forward and back shimmies, walking shimmy as well as hip bumps and squeezing glutes. If you are shy you may want to learn belly dancing on your own and for that you need to make use of written instructions, videos as well as articles written on the subject. Many people are shy and prefer the intimacy of their home where they can be themselves and usually learn quicker. On DVD you will find all types of belly dancing learning programs. Some of these are directed for beginners and some for those who already know the basics. Choose the right one for you and start your lesson today. As is the case for any physical activity, pay close attention to the instructions provided if you are taking a belly dancing class through a DVD especially if you are not very athletic. You can easily damage your muscles or sprain an ankle, so be careful.
>
>When you are thinking about how to learn belly dancing, the mere thought of being able to perform belly rolls could be a bit off putting but it takes time and dedication to learn this particular aspect of belly dancing. However, once you have mastered this, as a belly dancer you will be able to do belly rolls and walk and talk at the same time. To perform a belly roll you use three sets of muscles in the abdomen for control and these include the diaphragm, the pelvic muscles, and the obliques. There are various exercises that students learn to help them master this aspect of belly dancing.
>
>Turkish folds or to use the more common term Backbends are another key part which needs to be learnt. As a belly dancing student you need to learn to know which muscles to work on as well as how best to develop them. Backbends may look great but they do involve a great deal of stress to the knees and therefore if you suffer from knee trouble you should not practice this type of exercise. You can ease the stress that this aspect of belly dancing entails by taking adequate quantities of glucosamine and chondroitin as dietary supplements.
>
>The hip shimmy is very well known belly dance movement in spite of the fact that it is the abdominal undulation on which belly dancing techniques are based. The forward shimmy would mean a forward to back motion, but in performing this you should take care that this movement is very tiny with a delicate vibration and more accent on the backward part of the motion instead of on the forward movement.
>
>Belly dancing is a dance identified by swaying hips, undulating torso, and articulated isolations employed in a range of dynamic and emotional expressions. The most common characteristic of belly dancing includes that of curving patterns, undulations, thrusts, lifts, locks, and drops, as well as shaking and quaking body movements. The primary focus is on that of isolated movements with regard to individual parts of the body with little notice given to the footsteps that are involved. The major aim of belly dancing is to have the focus on the belly. Hence its name.
>
>
>RESOURCE BOX: Learn belly dancing has been written by Michael Saville. He has written numerous articles on all aspects of belly dancing. These have been collected together at http://www.belly-dancing.org.uk
>
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About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

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New Weight Loss Article

My name is Mark and I�m 45, 6 foot 2 inches and pushing 500 Lbs., I have acute osteoarthritis in my legs and my knees are in bad shape.  I�ve made changes in my diet and still can�t seem to loose weight, recently bought myself a Bowflex and still haven�t used it in 2 months.  Man I need a kick in the ass and some help putting together a 1200 calorie a day meal plan that�s simple and easy to prepare and some exercise tips for the machine I have.  I wish I had the money to go to a gym and get the motivational help but most days walking can be fun and it plays on my body.  Turned to the internet for help and came across articles about Ray Burton and all the help he�s offered and given to people.  I want to be a success in turning my life around and feel better, but I can�t do it on my own, at the rate of decay I�m going through I�ll be in a wheelchair in a couple of years or worse and I�m scared and need help.

 

 

 

Please offer me some advice and direction.

 

 

Hi Mark, this has to be done as a process. So first I would recommend looking at my book here:

 

http://www.fattofitbook.com After reading this book, I offer my clients email help when they need it. You have to know why you are doing everything and the book explains the proper process of losing weight and getting fit.

 

After your basic knowledge is increased , look inside. Nobody can give you a kick in the ass because when the ass stops getting kicked, you stop moving. You have to kick your own ass. You have a bowflex and that is a great start.

 

This is all explained in the book but you must have a driving reason that will make you move to get this done and you are going to have to spend some time doing some soul searching so that you are really ready to do this!

 

Also at 500 pounds a 1200 calorie diet is not the way to go. There are equations to figure out how much you need to eat and of what types of foods...in the book.

 

It sounds like someone gave you a generic recommendation based on what worked for them and they probably weighed 140 pounds. You would go crazy on a 1200 calorie diet and would feel really awful to say the least.

 

I'm here to help in any way I can.

 

 

Ray Burton
President Buildingbodies Inc
http://www.buildingbodies.ca

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Ready for the world's first international mobile film festival celebrating the creative potential of today's youth? Check out Mobile Jam Fest for your a chance to WIN $10,000!

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

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How Much Sleep Do I Need?

>
>SHORT DESCRIPTION: I want to know the extent of how detrimental to my goals not getting enough sleep can be. Am I making a big deal out of it?
>
>BODY OF ARTICLE: Let's face it.. sleep is necessary for life!
>
>Better yet, sleep has an increased rate of anabolism (the synthesis of cell structures), and a decreased rate of catabolism (the breakdown of cell structures).
>
>What this means to you is more muscle.
>
>Have you heard the term, "You don't grow in the gym, you grow out of the gym." Well sleep is part of that. It's not just recovery but it's when your muscles repair themselves.
>
>:: Stages of Sleep ::
>
>Currently, scientists divide sleep into two general types: REM (Rapid Eye Movement) and NREM (non-REM).
>
>And within those types, there are 5 defined stages of sleep referred to as Stages 1 thru 5.
>
>Did you know that Non-REM (Stage 1-4 sleep) accounts for 75-80% of total sleep time? it's also in those stages that your body repairs itself and it's when the real growth occurs.
>
>:: Optimal Sleep Amounts ::
>
>An American study linked life spans with sleep amount and found that those who sleep 4 to 7 hours live the longest, with those sleeping less than 4 or more than 9 hours living shorter lives[1]. The National Sleep Foundation however maintains that 8 hours of sleep is optimal, claiming improved performance in tests, reduced risk of accidents and a better immune system. It is important to mention this does not apply to children and adolescents, particularly children who require as much as 13 hours a night.
>
>:: Importance of Optimal Sleep ::
>
>First, some theories of sleep describe sleep as a dynamic time of healing and growth for organisms. For example, during stages 3 and 4, or slow-wave sleep, growth hormone levels increase, and changes in immune function occur.
>
>Non-REM sleep may be an anabolic state marked by physiological processes of growth and rejuvenation of the organism's immune, nervous, muscular, and skeletal systems.
>
>But what happens if you don't get enough sleep?
>
>:: Lack of Sleep ::
>
>This is a list of potential problems associated with a lack of sleep or sleep deprivation.
>
>irritability hernia nausea Decreased ability for the immune system to fight off sickness Weight gain increased blood pressure Aching muscles Faster aging Slowed reaction time dizziness
>
>For all those reasons, you can see that getting enough sleep is EXTREMELY important to your goals of muscle building and fat loss. A lack of sleep can really put a lid on your progress.
>
>Short bouts of sleep deprivation probably won't stifle your gains but long term sleep problems can certainly curtail your progress.
>
>While there is not single number that works for every single person, generally 4-7 hours should be enough for most people under most conditions to build muscle and burn fat.
>
>It's true that some people need more and some people need less.
>
>:: Sleep Tips for Getting the Rest You Need ::
>
>Here's just a few tips for healthy and restful sleep.
>
>Sleep only when sleepy - There's no reason to go to sleep or attempt to sleep if you aren't tired.
>
>If you cannot fall asleep within 20 minutes, get up until you are tired and try again. Don't lie awake for hours.
>
>Nap no more than 20 minutes and certainly not too late in the day as it will interfere with going to sleep later.
>
>Get up and go to bed at the same time every day. This includes weekends. Establish a sleep routine and stick with it.
>
>Refrain from exercising 4 hours before your regular bedtime. You can do morning workouts and late afternoon but if you workout too close to bed time, you've essentially just woken yourself up. It will be harder to go to sleep quickly if you've just got your blood flowing.
>
>Develop sleep rituals. Many parents try and calm their children down 20 minutes or more before bed. This establishes a relaxation time frame before sleeping. Whatever you can do to relax before going to bed.
>
>Only use your bed for sleeping.
>
>Stay away from stimulates 4-6 hours before bed. That includes alcohol, nicotine and caffeine.
>
>Have a light snack before bed.
>
>Take a hot bath 90 minutes before bed. Some studies have shown that a drop in body temperature will leave you feeling sleepy. The bath will warm you up and getting out will cool you down. That drop can leave you feeling ready to sleep and it's a relaxing ritual as well before heading off to bed. A hot/warm shower will also do the trick.
>
>Ensure your bed and bedroom are quiet and comfortable. This means the place where you sleep is conducive to sleeping.
>
>One sleep "secret" action you can take within 45 seconds of opening your eyes in the morning, to instantly raise your energy is to use sunlight to set your biological clock. When light hits your skin, it starts to destroy melatonin. The faster you can get rid of melatonin, the less groggy you will feel upon waking. The first 15 seconds you can either open up a window and get some sunlight or you can look near a bright light if it's too dark outside. This will help to wake you up quickly and get rid of that groggy feeling you sometimes can feel.
>
>Needless to say...
>
>Sleep is extremely important to getting the most of our your fitness program. There's several benefits to sleep beyond the simple fact it's required for life. There's long term effects of sleep deprivation that will interfere with your goals.
>
>Clearly when you sleep, your body is growing and repairing form the workout you did to stimulate muscle growth. This means it is critical to your overall progress.
>
>:: Footnotes ::
>
>1. Experts challenge study linking sleep, life span. http://archives.cnn.com/2002/HEALTH/02/14/sleep.study/index.html
>
>
>RESOURCE BOX: Marc David is a bodybuilder and author of the, Beginner's Guide to Fitness and Bodybuilding. You can get info on Marc's e-book at: http://www.Beginning-Bodybuilding.com To get Marc's free e-zine, visit http://www.JustAskMarc.com
>
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Ready for the world's first international mobile film festival celebrating the creative potential of today's youth? Check out Mobile Jam Fest for your a chance to WIN $10,000!

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

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Healthy Red Wine

 Eat, Drink and Be Healthy?
>
>SHORT DESCRIPTION: Several scientific advances have been made on weight control and improving health. Yet the media hypes them up so much to proclaim another 'magic bullet' discovery. What's the real truth behind these studies and how can they benefit you?
>
>BODY OF ARTICLE: Copyright (c) 2006 The Brain Code LLC
>
>Did you see the news this week? Red wine keeps you healthy even if you pig out � at least that's what the headlines read. It's true that there has been an established link between moderate red wine consumption and cardiovascular health for quite some time. A compound found in wine, called resveratrol, is prime suspect of the health-promoting benefits of red wine.
>
>The new study published this week in Nature added fuel to that fire by showing that resveratrol was able to reverse many of the problems associated with eating a high calorie diet. The experiment worked this way: The scientists established three groups of mice. One group ate a standard diet and the other two groups ate high calorie diets; but one of the high calorie diet groups received resveratrol at the same time.
>
>The mice stayed on those three diets until death (some are still alive) and the researchers looked at a lot of different things, including: how much weight the mice gained, how long they lived, insulin and glucose sensitivities (markers of diabetes), the conditions of their hearts and livers upon death, and a whole bunch of biochemical pathways related to disease.
>
>It turned out that resveratrol treatment made the mice that ate a high calorie diet look a lot like the mice that ate a standard diet. So what does the media want you to believe is the bottom line . . . ? You guessed it � You can eat whatever you want as long as you drink red wine, you'll be fine. Do you believe it? Do you want to believe it? The study certainly supports that point of view.
>
>Do you want to take preventative drugs?
>
>In fact, the scientist in charge of the study is the co-founder of a pharmaceutical company that is now developing a high potency resveratrol pill as a drug to treat obesity and all kinds of diseases related to aging. Now I don't want to just leave that statement hanging there because that could obviously be construed as a conflict of interest � Big Time! However, most people have many conflicts of interest in their lives. The real question should relate to the ethics of the people involved � that's all that matters. I'm not going to suggest that the conflict is a problem in this case, but you should know about it nonetheless.
>
>The bigger problem, in my view, relates to the notion that you can drug your way out of a problem that you behaved your way into. I have written posts in the past on this subject and in lieu of this new study feel that I have to bring it up again.
>
>This is the 3rd study over the past couple of months that has been published in a very high profile scientific journal making this �magic bullet' type of claim. The other two studies promoted research that suggested you could inject a vaccine or a protein into rats and they would stay thin no matter what they ate. That is a little different from the new study, which says you can give mice drugs to keep them healthy, even though they get fat.
>
>The first two studies focused on using drugs to stay thin and the last one focused on using drugs to stay healthy while you got fat. I know these conclusions are incredibly appealing but I ask again � do you believe it? I just have a hard time subscribing to the magic bullet theory of anything, especially when it comes to biology. Here's why. . .
>
>Are we smarter than nature?
>
>The human body has about 30,000 genes. We have a good understanding of what 1,000 � 2,000 of them do, and some idea about the role of another 5,000 � 10,000. This means that at least one half of our genes are complete mysteries to us. Why is this important?
>
>Drugs work on the notion that when something is wrong with our biochemistry we can fix it with a drug that will interact with the problem-causing biochemical pathway, and set it straight. That's a simplistic view, but essentially that's how drugs work. And in many cases it works very well � for the specific biochemical pathway we are targeting. However, there are thousands of biochemical pathways that we don't understand and we cannot predict how they will respond to drugs � or in some cases we simply don't care as long as the desired effect is observed.
>
>Here's an example. Most people know about statin drugs that are used to lower cholesterol. They are very effective at doing their job � lowering cholesterol. They work by actually inhibiting a part of the biochemical pathway leading to cholesterol synthesis and so reduce cholesterol. However, there are other important molecules that are also synthesized in that same pathway and by inhibiting it (which has the benefit of reducing cholesterol) you are also reducing the production of those. One such molecule is coenzyme Q, which is important for energy production, and very important for the heart and brain. Yes, statins also reduce coenzyme Q production. This is obviously not one of the �advertised benefits'.
>
>The point is that while the drug is doing it's job, reducing cholesterol, it is also reducing conenzyme Q production. This is just one of hundreds of examples of �side effects' from targeted drug use. The real problem is that we probably don't even know about most of the side effects of most drugs because we know so little about the biochemistry. How can we predict the outcome of manipulating a system without understanding how the parts work?
>
>Most drugs on the market enter clinical trials because they have some apparent benefit and then get tested for toxicity and side effects in larger studies. By the way, most fail at this point. Still, we can only measure toxicity and side effects for things that we know to look at. There are thousands of potential side effects that are not being looked at because we don't have a deep enough understanding of the system.
>
>Your body knows best
>
>So what does all of this mean? It means that in order to stay healthy � the best way is to live a healthy lifestyle. Don't buy into the media hype for �magic bullets'. Our bodies are designed to run optimally under healthy living conditions � eating nutritious foods, taking your vitamins, getting plenty of exercise and getting enough sleep. Our bodies have an innate wisdom, coded in our genes, that knows how to keep us healthy as long as we supply them with the right stuff. Trying to outsmart nature with drugs � like resveratrol � might sound appealing but I just can't believe that it will work in the long term. We're just not that smart!
>
>Is this to say that all drugs are bad? Personally, I use things like ibuprofen or acetaminophen when I have a headache that I can't get rid of or a sports injury, but I try to minimize using them. I also believe that drugs can benefit people who are already very ill and just cant' seem to recover on their own. However, the studies I talked about above are geared toward developing drugs for relatively healthy people that don't want to live a healthy lifestyle. They are drugs developed to prevent the consequences of poor behavior. That is a recipe for disaster and I encourage you never to buy into that way of thinking. So feel good about having that glass of red wine with dinner, but please don't expect it to fix all your problems.
>
>
>RESOURCE BOX: Are you Feeding your Kids Dreams or Disaster? Get the scoop on the latest advances in neuroscience to maximize your own child's brain power. Visit http://www.thebraincode.com to take action today.
>Dr. Simon Evans is a neuroscientist at the University of Michigan and a nationally licensed youth sports coach.
>
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About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

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Cleaning House

>SHORT DESCRIPTION: Dr. Silva gives tips to help you come through fall housecleaning with not only a cleaner house, but a healthier one as well as a healthier body. Learn how to avoid dust, mold, and other allergy causing agents and how to improve your own personal health while preparing your home for winter.
>
>BODY OF ARTICLE: Do any of these symptoms sound familiar? Headaches, depressions, anxiety, uncontrollable crying spells, fatigue, fluid retention, abdominal cramping, heart palpitations, weight gain, irritability, panic attacks, forgetfulness, migraines, backaches, decreased work or social performance, sleep problems, food cravings, breast tenderness, clumsiness, confusion . . . Sounds like a nightmare existence, doesn't it?
>
>Are you one of the 40-80% of women for whom this scenario, or at least a portion of it, is everyday life for one to two weeks out of every month of their lives from puberty to menopause? What disorder could possibly result in these varied, and often dehabilitating, symptoms for so many women?
>
>Premenstrual Syndrome! That's right! It's that old friend, PMS, the subject of so many jokes and putdowns. You know - that "catch-all" phrase that, according to "so-called comedians," covers all the "imaginary" problems that women "invent" as excuses to spend the day on the couch "watching TV and eating bonbons."
>
>Let me assure you that, while it is true that doctors and researchers have not found a specific lab test that can identify PMS, this disorder is definitely neither "imaginary" nor is it "invented." Serious medical research has been going on for years to identify the definitions, diagnosis, causes, and cures for this disorder. Here are two of the resulting definitions:
>
>1. Dr. Ellen Freeman of University of Pennsylvania Health System describes PMS as a "cluster of emotional, behavioral, and physical symptoms that have a cyclic pattern related to the menstrual cycle, becoming severe in the week or two preceding menses and abating with menstruation."
>
>2. The American College of Obstetricians and Gynecologists defines PMS as "the cyclic occurrence of symptoms that are sufficiently sever to interfere with some aspects of life, and that appear with consistent and predictable relationship to the menses."
>
>How do you know if you or a loved one has PMS, if there is no real test for it? Across the board, researchers and doctors agree that the identifying factor overall in this disorder is the fact that the symptoms stop once the menses begin or once a woman becomes pregnant.
>
>You should know that doctors have identified two serious forms of PMS that have effects far beyond those of normal PMS symptoms:
>
>1. "Postpartum Depression" is a severe depression that some women experience after giving birth. Women with this disorder suffer a severe let-down from the high pregnancy-levels of hormones, and, because of the disruption to their nervous systems, they may actually harm themselves or their babies.
>
>2. "Premenstrual Dysphoric Disorder" (PMDD) brings about serious and disabling depression, anxiety, tension, and angry irritability, intense mood changes in the week or two before the onset of menses, and women suffering from this disorder exhibit at least five of PMS's physical symptoms as well. Like regular PMS, PMDD symptoms disappear with menses.
>
>You may have heard that doctors find it helpful for women to keep a daily diary of symptoms throughout the month when they are attempting to diagnose PMS. What should you look for when keeping a daily diary or considering the possibility that you or a loved one has PMS? Well, PMS carries over 150 possible symptoms that affect women in both the physical and the emotional realms in varying degrees.
>
>Physically, symptoms can range from light, as in headache, fatigue, and slight abdominal swelling, to severe, as in migraines, severe cramping, and an inability to function normally. Emotionally, you may experience symptoms relating to anxiety (irritability, irrational crying, or emotional swings), depression (withdrawn, fearful, or altered libido), cravings (for sweets, dairy, or alcohol), and fluid retention (headache, breast tenderness, abdominal bloating, and weight gain).
>
>I can tell you that although doctors still have not determined the exact cause of PMS, they agree that hormones and neuro-chemical changes within the brain are prime suspects. Estrogen hormones, for example, can contribute to increased brain activity, retention of salt, and drops in blood sugar, because it has a central neurological effect on the brain.
>
>What do you do if you realize that you or a loved one suffers from some level of PMS? Obviously, if the symptoms are severe, you should seek your doctor's advice. Doctors today may prescribe either psychiatric (psychotropic drugs, tricyclics, tranquilizers, or selective serotonin reuptake inhibitors), medical treatments (anti-estrogenic hormonal medications), or a combination of both for severe cases.
>
>However, if you believe that your symptoms are manageable, or if they are intermittent, here are a few tips that might help you alleviate some symptoms.
>
>- Eat six, small, high in complex carbohydrates, low in simple sugars meals at three-hour intervals to help keep energy levels and blood glucose levels steady. Complex carbohydrates are found in foods eaten in their natural states like oatmeal, cornmeal, barley, and wheat germ, or in foods like pastas, brown rice, root vegetables like potatoes, whole grain breads and cereals, etc.
>
>- Reduce caffeine, alcohol, salt, fats, and simple sugars to help diminish fatigue, tension, depression and water retention bloating.
>
>- Add calcium, controlled levels of B6, B complex, magnesium, and Vitamin E to help maintain normal moods and reduce fluid retention, cramps, and back pain.
>
>- Exercise three times a week for at least 20-30 minutes to improve mood, blood circulation, sense of well-being, and alleviate the build-up of tension and stress.
>
>- Learn to relax with deep breathing exercises, music, quiet time alone, or yoga, to decrease symptoms and help with coping. In addition, spend time with an understanding friend, get a solid 8 hours of sleep regularly, and keep track of the menstrual cycle on the calendar to prepare for the onslaught of symptoms to help yourself cope.
>
>- Adjust your schedule around the menstrual cycle to avoid heavy decisions, stressful appointments or events, or even arguments during PMS to help both your PMS time and your relationships.
>
>- Investigate the use of herbs. Much research is going on in the field of herbal remedies for PMS. Evening primrose oil, chaste tree berry, dong qui and other herbs may have an effect on PMS symptoms according to personal testimonies of women who have tried them.
>
>For best results, I recommend a combination of all of these areas. A lifestyle including a balanced diet, proper amounts of necessary vitamins and minerals, plenty of healthy exercise, proper rest and relaxation, good mental attitudes, and appropriate herbs gives you the best defense against PMS symptoms. However, if all else fails, by all means, throw in a couple of bonbons. Women for centuries have insisted that chocolate is a miraculous cure-all!
>
>
>RESOURCE BOX: Eileen Silva, Ph.D., N.D. is a metabolic health balancing expert, talk show guest, and lecturer. Dr. Silva is also an individual, group, and corporate weight management consultant. Contact Dr. Silva at http://www.dreileensilva.com
>
>
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>

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

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Weight Loss: Easing Into Exercise

>SHORT DESCRIPTION: Exercise is an important part of a weight loss plan, and for health in general. Getting into the exercise habit isn't always easy, but it doesn't have to be hard, either.
>
>BODY OF ARTICLE: Okay, let's just accept the fact that if you want to lose weight, be healthy, or both, you need to get some sort of exercise program going. This has been proven over and over again. Yes, you CAN lose some weight without exercise, but your health will not improve, and you may find you have created some new problems if all you do is alter your diet in order to lose weight. Also, trying to lose weight without changing the way you have lived your life will prove the old adage to be true:
>
>"Keep doing what you've been doing and you will keep getting what you have been getting."
>
>So, to set about changing what "you have been getting" out of life, at least in terms of health, fitness, and weight loss, you will need to get into some sort of exercise program.
>
>THE PROBLEMS
>
>There are a few problems that people encounter when they start exercising...particularly if they have not been exercising for a while or even worse, are beginning an exercise program for the first time.
>
>1. They have trouble finding the time to exercise.
>
>2. They have difficulty making exercise a habit
>
>3. They are dissatisfied with the results of their exercise program.
>
>4. They injure themselves.
>
>SOME SOLUTIONS
>
>1. Many people find that until exercise becomes an integral part of their life, it is difficult to "find the time" to exercise. There are two points here.
>
>Engage In Opportunistic Exercise
>
>This is the sort of exercise that can be factored into each day's activities. While parking a few feet farther from the store can be a great way to introduce some physical activity into your daily life, one such event once in a while will not make a great difference. On the other hand, it IS a start, and one of the hardest hurdles to overcome is actually STARTING some sort of exercise program. Putting several of these events into your week, parking farther away, taking the stairs, carrying the groceries in from the car, standing up during phone calls, or walking in place while watching TV, for example can get you started on the road to feeling better, looking better, and better health.
>
>Make A Commitment To Exercise
>
>There is an old saying that work will expand to take up the resources committed to it. In other words, if a business is doing perfectly well with one phone and a combination fax/copier and then gets several multi-line phones and a high-speed copier, the employees will soon find they "cannot get along" without these additions. Our lives are similar. In our example, if the boss finds a need to cut costs, the employees will soon find that they CAN function without the high-speed copier, just like they did before.
>
>In our lives, if we make a commitment to exercise, we will be able to "make" the time available, probably by changing something in our lives, but the bottom line will be how important the exercise is to us.
>
>2. For most of us, one of the hardest aspects of this whole exercise thing is making it a habit. If it is not a habit, we will probably start "forgetting" or "having something else to do" and the exercise will eventually fade into the background and be forgotten.
>
>It will be even harder to make something distasteful or time-consuming into a habit. A good tip here is to begin small and concentrate on getting used to the exercise as a regular part of your daily routine before you worry too much about all the other aspects. In other words, start with something simple that you can easily insert into your life, something that will be easy to remember to do regularly. Once the exercise IS a habit, you can expand it and you will soon find that you begin to get uncomfortable if you miss it.
>
>A good point here is that the benefits of regular exercise express themselves in many ways, and if you move from being a non-exerciser to a regular exerciser, you will actually begin to enjoy your exercise experiences.
>
>3. Unrealistic expectations plague many who try to begin an exercise program. The reality is that even the finest exercise program will take time to become fully effective and even then the intensity and breadth should increase and the weight decrease at a measured pace. Added to this is the fact most people do not really know how exercise works and what to expect. If you are starting slow as I advise and gradually increasing your effort, gains in fitness will be slow. Weight loss will also be slow, but, over time, a good exercise program will help your weight loss program, your overall health, your mental outlook, and provide defense against many conditions and illnesses.
>
>NOTE: If you are beginning an exercise program as part of a weight loss program, don't be surprised if you gain weight for a while. This is normal. Ignore your scale and concentrate on how you feel and how your clothes fit. Even though you may be gaining weight, you might actually be shrinking as lean tissue replaces fat.
>
>4. Related to the item above is the potential for injury. Unrealistic expectations occur because of ignorance and lack of experience. The same is true for injuries. People either try to do too much too soon, or simply perform exercises improperly or with the wrong equipment. A good brisk walk can feel good from the first day of your new exercise program, but not if you walk too far, too fast, too soon, or wear the wrong kind of shoes.
>
>Remember, how much you CAN do is not necessarily how much you SHOULD do.
>
>I have a friend who has started exercise programs several times since I have known her. Every time, she tries to start out doing as much as she can. Later she begins to feel sick because she is in poor condition, and then feels washed out and experiences pain over the next few days. That's the end of her exercise program until the bug hits her again a few months later.
>
>Start slow, build up slowly, but keep on doing it and you will reap the rewards of a regular exercise program.
>
>
>RESOURCE BOX: Donovan Baldwin is a Dallas area writer. He is a graduate of the University of West Florida, a member of Mensa, and retired from the U. S. Army. Find more weight loss information at:http://cinch-weightloss.web-home.ws/

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

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Diet and arthritis.

>Diet and arthritis.
>Diet does not have a significant direct impact on
>arthritis. Diets, vitamins and supplements will not cure or
>improve your arthritis but altering your diet to maintain
>or attain the right weight is an important step to reduce
>the burden of arthritis.
>
>For weight loss, dietary change and the amount you consume
>is important. Your diet must contain basic nutrients such
>as minerals and vitamins. Poor diet will impact on your
>general health and subsequently on your arthritis.
>
>Studies have shown that diets lacking certain important
>nutrients can increase the rate of progression of arthritis
>and the right diet could slow this process down.
>
>To help your arthritis, ensure your diet is balanced and
>varied and incorporates vitamins, minerals, anti-oxidants
>and other essential nutrients. Reduce animal fats and eat
>more fish. Take plenty of fruit and vegetables.
>
>Omega-3 polyunsaturated fats found in fish oil, has been
>shown to be beneficial in inflammatory arthritis. It is
>also useful in gout but it has a high quantity of purines
>which is broken down in the body to produce urates and
>therefore should be avoided in gout. There is no evidence
>that omega-6 fatty acids are beneficial.
>
>A balanced and varied diet with more fish, fruit and
>vegetables is beneficial in all forms of arthritis.
>Nutritional supplements are available over the counter and
>are usually costly. Most of the ingredients are present in
>a balanced diet. If you feel you cannot maintain a balanced
>diet, consider this option.
>
>Your weight is important. So what should your weight be?
>You should use the Body Mass Index (BMI) as a guide to
>assess whether your weight is acceptable or not. To find
>out your BMI, first measure your height in metres, (say
>2metres) then multiply it by itself (2x2=4). Check your
>weight in kilograms (say 80Kg). Now divide your weight in
>Kg by the first figure (80 divided by 4 =20). That is your
>Body Mass Index (20). Recommended BMI for most people is
>between 20 and 25. For your arthritis aim to be within this
>range if you can.
>
>From childhood I have been told that calcium is good for my
>bones. Lack of calcium may lead to osteoporosis especially
>in arthritic patients. Vitamin D is also important for bone
>formation. Lack of this vitamin in children can lead to
>Ricketts. In adults it can cause osteomalacia.
>
>The commonest source of calcium is in milk. If you are on
>skimmed milk as part of your low fat and calorie controlled
>diet be assured that skimmed milk has more calcium in it
>that full fat milk. Daily recommended intake of calcium in
>under sixties is 1000mg and over 60s -1500mg. During the
>summer your body manufactures vitamin D through the
>sunlight on your skin and you do not need to worry about
>Vitamin D intake. You, therefore, need to be more vigilant
>in winter. Older arthritic patients may need supplements.
>
>In case of gout, you should be careful with certain foods.
>Foods high in purines such as meat and fish should be
>consumed with care. Avoid or reduce alcohol.
>
>Fish liver oil contains both omega-3 fatty acids and
>Vitamin D. It is a useful supplement but care should be
>taken in women thinking of starting a family or already
>pregnant. It also contains Vitamin A and is not recommended
>in pregnancy because of potential harm to the foetus. Avoid
>fish liver oil or vitamin A supplements. It is better to
>take pure fish oil (high in omega-3 but has no Vitamin A)
>rather than fish liver oil.
>
>A balanced and varied diet with all the right nutrients is
>an important part of the treatment of arthritis. Combined
>with the right regular exercise, diet will not only help
>your arthritic joint but will help your general well being.
>On the other hand, irrespective of whatever treatment of
>arthritis you are on, a diet devoid of the essential
>ingredients to maintain good healthy bones will impact
>negatively on your joints.
>
>
>About the Author:
>
>Dr.Phil Hariram is a retired General Practitioner. He has
>used conventional medicine, acupuncture, hypnotheray and
>other forms of treatment to help patients with arthritis.
>http://www.arthritissage.com

About Ray Burton: Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women,The Calgary Sun and Crosstrainer.ca. For info on Ray's book, visit the home page at: www.FatToFitBook.com.

Read more!