Healthy B.P.M.

Everyone knows that working out is good for your body. However, do you really understand the correlation between aerobics and heart health? Thankfully many people are aware that doing aerobics is one of the best ways for them to feel and be healthy. I know there are experts who say that aerobics is overrated and or dangerous and I say they’re welcome to their opinion. Let’s also dispel the notion that aerobics means hours upon hours a day of high intensity, joint jarring activity. A brisk walk several times is great. Keep in mind that the heart is a muscle and it should be worked (albeit it gently) just like the rest of your muscles.

There are simply more benefits to aerobics than you can talk about in one post. While it’s possible to over train, you can’t be too healthy. Training your heart and lungs to work more efficiently is one of the cornerstones of fitness, and cardiorespiratory endurance is one of the most important components of fitness.

When it comes to the relationship between aerobics and heart health the basic point is that by doing aerobics, your heart and lungs are working faster than they are when you are resting. The more that you do, the more your heart has to do for you. By making aerobics part of your routine, you are requiring your heart to work at a higher rate of intensity each day, and this is what helps to makes it stronger.

The better more efficient your heart is, the better your endurance with whatever activity you choose. Like anything, when it comes to aerobics and heart health you are going to have to work your way up. If you’ve been inactive for a while don’t make great demands on your heart right away. 3-5 times a week for 15-20 minutes is a good place to start. Stay in tune with your body and you’ll know when it’s time to increase your pace and your time working out. Also, please talk to your doctor to make sure there aren’t any underlying healthy problems that would keep you from being active. If you’re in doubt about how to start a safe and effective routine, there are tons of us fitness professionals out there willing to help.

If you are on a diet or simply enjoying a healthy lifestyle, then you’ve probably experienced peer or family pressure to eat foods that aren’t conducive to your goals. Some of this pressure may be an attempt to sabotage your goals. Keep in mind that as you set off on the road to health and wellness, others may be offended by your new directions. However, this is not a reason for you to stress about what you do and don’t eat. Don’t worry—there are ways to overcome peer pressure. It simply takes a little know-how to get people off your back!

Parties are a major source of peer pressure, especially when alcohol is around. Remember that alcohol contains hundreds of empties calories in just one drink. When you go to a party, people might be pressuring you to have a drink and relax, and it can be difficult to say no when they are constantly trying to convince you. That first drink might relax you so much that you let your guard down too far and eat and drink way more than you should. Instead, offer to be the designated driver. That way your friends won’t want you to drink and, in fact, they may even keep you hydrated with your favorite non alcoholic beverage or even chip in for gas. It’s a win-win situation for everyone.

Another time when you may feel pressured to eat is at work when the boss orders lunch for everyone at a meeting or when you have to visit a client. Instead of giving in to temptation, simply politely decline the food by letting your boss know in advance or order a meal that is healthy and split the portion in half so you have a meal for tomorrow’s lunch as well.

Baby showers, weddings, birthday parties, and other special events can also wreak havoc on your healthy eating plan. The best laid plans can fall by the wayside even under the strongest will when someone hands you a piece of cake and won’t take no for an answer. Here, little white lies might be appropriate. For instance, saying that your stomach was upset earlier in the day will convince a person that you don’t want to eat at the moment or pretending to have a chocolate allergy will get people to allow you to enjoy the party without a hassle surrounding food. This comes under the category of “by any means necessary.”

Remember, however, that while refusing bad foods is fine, you should be eating good foods. If you don’t, dangerous eating habits and disorders can develop, which will give you, your friends, and your doctor a real reason to worry. It’s OK to say no to peer pressure, but don’t say no to food in general!

Lunch is an important meal, so don’t skip it, no matter how tempting. Many people believe that eating a big breakfast means that lunch is unnecessary, but that’s simply not the case. When you don’t eat lunch, you are more likely to snack during the day on unhealthy foods or overeat at suppertime. Your body also becomes depleted of nutrients when you skip lunch, so it s better for you to always eat lunch, even if it means making a bit of extra free time available in your day. However, it still should be healthy, even if it’s from the vending machine.

If you are at work or school over lunchtime, you can save lots of money by carrying a lunch rather than grabbing lunch from a fast food restaurant or the cafeteria. And if your workplace café doesn’t offer healthy selections, maybe it’s time for you to make some noise about it. Until then, bringing your own meals will be more nutritious and, in many cases, tastier. If you’re not a morning person, packing a lunch doesn’t mean that you have to wake up earlier. Simply pack it the night before. Maybe you and a co-worker could take turns. Make a menu, chip in for the groceries and take turns with the preparation.

Be very picking about eating frozen entrees. Don’t be fooled or fueled by a low fat label. Even the supposed healthy ones are often loaded with sodium and a slew of preservatives. If by chance you do find one with optimum nutrition, this option is sometimes a bit more expensive than making and packing your own lunch. You can also stock your desk at work with healthy snacks if time is at a premium. Lots of foods come in non-perishable varieties, which can easily fit into your desk and be micro-waved with water when it comes time to eat lunch. Try soups, pretzels, crackers with peanut butter, dried fruit, nuts, water, cereal, canned water packed tuna, and chicken can all be assembled into a healthy meal at the office.

When you have to eat out, or meeting an associate or client for lunch, make healthy food choices. Avoid skipping lunch altogether just to have a meeting. Maybe your company will chip in to pay for the client’s meal. Usually, companies are more than happy to reimburse you or provide a company credit card or tab information. Good choices for lunch include wraps, sandwiches with 100% wheat bread, with lean meat and light on the condiments. Keep in mind that every, salad is not a healthy one. If it’s piled high with bacon, croutons, cheese and salad dressing you nixed any nutritional value. And you can never go wrong with fruit unless it’s wrapped in buttery pastry and drenched in sugar. Avoid fast food, pizza, and bulky meals, like pasta for lunch, unless your afternoon includes lots of activity.

As part of their assignments last semester, my students had to record everything they ate and drank for three days. The information was then entered into a database which tallied analyzed the nutritional content. One student informed me that she was fasting for religious purposes. I’m not a fan of fasting unless it is for a medical reason. However, in the case of religious preferences I’ve learned to keep my mouth shut. Trust me, this is no easy task. I left it up to the student. If she followed through on the fast she’d lose points on the assignment. If she stopped fasting….well.

I know other people who’ve followed what is called the Daniel Fast, so I did a little research. My findings led to another question, WWJE; What would Jesus eat?
Here’s are the facts on the fast.

It seems that Daniel ate only things planted for harvest and drank only water. Sounds simple enough doesn’t it?

Whole Grains: brown rice, oats, rolled oats, oatmeal, barley, corn, popcorn, and wheat.

• Legumes: dried beans, green beans, green peas, peanuts, etc. Legumes, lentils, natural peanut butter.
• Fruits: Apples, apricots, avocados, bananas, berries, blackberries, blueberries, boysenberries, breadfruit, cantaloupe, cherries, coconuts, cranberries, dates, figs, grapefruit, grapes, grenadine, guava, honeydew melons, kiwi, lemons, limes, mangoes, melons, mulberry, nectarines, oats, olives, oranges, papayas, peaches, pears, pineapples, plums, prunes, raisins, raspberries, strawberries, tangelos, tangerines, watermelon, etc.
• Vegetables: Artichokes, asparagus, beets, broccoli, Brussel sprouts, cabbage, carrots, cauliflower, celery, chili peppers, corn, cucumbers, eggplant, garlic, ginger root, kale, leeks, lettuce, mushrooms, mustard greens, okra, onions, parsley, any peppers, any potatoes, radishes, rutabagas, scallions, spinach, sprouts, squashes, sweet potatoes, tomatoes, turnips, watercress, yams, zucchini, etc.
• Seeds: all nuts, natural almond butter, sprouts, ground flax, etc.
• Liquids: spring water, distilled water, filtered water, 100% all natural fruit or vegetable juices. Do you think they had distilled water back then?

As if you hadn’t figure it out by now, here’s what you can’t eat.

Meat
• White Rice
• Fried Foods
• Caffeine
• Carbonated Beverages
• Foods Containing Preservatives or Additives
• Refined Sugar
• Sugar Substitutes
• White Flour and All Products Using It
• Margarine, Shortening, High Fat Products

While not dangerous, cellulite is annoying, unsightly and an all-around pain in the rear end. Cellulite is bumpy skin usually found on the butt and thighs. While there are many theories on what causes it, it’s usually considered to be fat cells bulging out through tight, inflexible connective tissue. If you turn on infomercials or the home shopping channels, you’ll probably see tons of different products that promise to get rid of it. The truth is: you can’t get rid of cellulite without expensive surgeries, but there are ways to reduce its appearance. Here are just a few suggestions to bring back your smooth, supple skin.

Get Healthy. While you can’t get rid of the cells that cause cellulite without surgery, you can shrink them down by losing weight and building muscle. Just being overweight doesn’t cause cellulite, getting rid of excess pounds usually helps reduce its appearance. And isn’t that all we want?

Increase Circulation. To loosen tight connective tissue and give your skin a smoother appearance, you should take steps to improve circulation in the area. You’d need a calculator to count the products out there that swear to alleviate cellulite (even cellulite reducing pantyhose). The best way to increase circulation is with daily massage. Plus, this can be a nice way to relax at the end of the day.

Use Aloe Vera. There are many “miracle” cellulite creams on the market, but you probably already know that it’s best to avoid them. If you really want to go the “cream” route, try a good aloe vera cream. Some manufacturers say that it will help loosen up the connective tissue and reduce the appearance of cellulite. Also, regular use of an exfoliating scrub may help as well.

Get Rid of Toxins in the Body. One theory suggests that cellulite is caused by excess toxins in the body. Having well hydrated cells washes away the toxins and keeps them from building up; so drink plenty of water. Some people have found improvement after wraps and other treatments designed to remove toxins from the skin. You should also avoid adding new toxins to your system; cut back on caffeine, additives, preservatives, artificial colorings, and unnecessary medications.

None of the above methods are tried, tested or proven, and nine times out of ten, will not necessarily or totally get rid of cellulite. At best your skin will be softer and that‘s not so bad. If you try them and they do work for you that would be awesome. I have one more tip that I came across that’s really a head shaker. Hope you’re ready for this one because it’s one for the record books!!!

Jumping. Jump 100 times everyday. You do not need to jump high, but relax your stomach and leg muscles. If necessary hold your breasts.

Now that was priceless!!

The South Beach Diet has sold millions of copies and was founded by Dr. Agatston while working on a diet for his heart patients in the mid 1990s. The diet is based around eating the right type of carbohydrates and good fats rather than bad fats. However, the diet advises you to cut out all carbs and alcohol during the first two weeks (phase 1) of the diet. During phase 2 you can reintroduce the right type of carbs and fruits in moderation according to the diet guidelines.

The diet also advices eating low glycemic index foods (W00-hoo!!). For example, low glycemic index fruits you can eat on the diet are apples and pears. High glycemic fruits you should avoid are bananas, watermelon and pineapples. Personally, I think avoid is too strong of a word.

This diet bears some resemblance to the Atkins diet but unlike the Atkins diet, Dr. Agatston warns that you should not consumed saturated fats like butter, ground beef and bacon. Instead, it’s recommended that you eat monounsaturated fats such as olive oil and salmon.

The South Beach Diet is divided into three phases:

Phase 1: Lasts 14 days and is the strictest phase of the diet. You are not allowed to eat any carbohydrates or drink alcohol during this phase. Many dieters find this phase too restrictive.

Phase 2: You stay here until you reach your weight loss goal. During this phase you can reintroduce some carbs in moderation. A list of carbs and foods you can include is provided.

Phase 3: This is the phase of the diet and you can add extra foods during this time. Maintenance is long term and much more flexible. If your weight begins to increase you are advised to return to phase 1.

The Sommersizing Diet Plan

The Sommersizing Diet was founded by Suzanne Somers and The Sommersizing books have made the best seller lists. The diet is based around eating the right type of carbohydrates and good fats and also food combining. The believe is that if you eat low glycemic index carbohydrates your blood sugars and insulin levels will remain stable allowing your body to burn more fat. That makes sense, however, the next part gets a little goofy.

Ms. Somers encourages you to food combine, which involves eating meat, full fat dairy products and vegetables together without carbohydrates or fruit. You can also eat whole grain carbohydrates alone with vegetables but no meat or dairy. Fruit should always be consumed on its own preferably on an empty stomach. That’s way to much trouble, and rigid guidelines are the reason so many people can’t stick to programs like this.

There are also a list of foods you should completely avoid. There are specific guidelines in The Suzanne Somers Diet Book which explains in full detail when to eat fruit during the day, how to effectively combine your meals and many recipes as well. Unlike the Atkins diet or other low carb diets you are allowed to eat the right type of carbohydrates from day one as long as you eat them in the right combinations in relation to other foods.

The diet consist of two stages:

Sommersizing Stage One: This is the stricter phase of the diet where you must fully food combine and avoid all sugar, you are allowed to use the Sommersizing sweetener. You must also avoid all caffeine and alcohol.

Sommersizing Stage Two: This is the least restrictive and final phase of the diet. You start this phase once you reach your goal weight and stay on it for life. During this phase you are allowed to eat chocolate and drink red wine in moderation. You can also create slight imbalances during food combining, such as adding pine nuts to your whole wheat pasta.

Wow.

The list of benefits from getting proper nutrition from what we eat is way too long to list here. And I know this isn’t the first time I’ve had this discussion with you. Those looking for all around good health, fitness enthusiasts and serious bodybuilders want to knowledgeable about vitamins and supplements. The world of supplements is filled with rumors as well as benefits. Take heed.

Let me say again; the path to optimal nutrition is through eating the right foods. There are some vitamins and minerals that are best received from foods. It’s way to easy to take a pill. This could be a time and money issue, or simply being unaware. However, if for some reason you aren’t able to get all of the needed vitamins and minerals through what you eat, a quality supplements will do.

Have you ever heard of Shaklee products? My aunt was one of their biggest supporters, and she thought they were the greatest thing since sliced bread. She’d always tell me that most vitamins and supplements were fake (other than Shaklee of course). Her method for testing their authenticity was to put them in the oven. If they didn’t melt they were good. I just smiled and took her at her word. At any rate, do some research to make sure you’re getting what the label says.

In a resistance training program all your efforts will result in a stronger and leaner body. As your strength and muscle size increases, you’re going to need more vitamins and minerals, as well as more energy, in order to maintain the added muscle mass and strength. Before starting any strenuous program think about boning up on your nutrition so you’ll know if you’re going to need additional supplementation. Then speak with your primary care physician or a nutritionist and get their advice. Don’t belly ache about the cost or the time involved, you’re worth it right? Avoid going from 0-60 with healthy foods right away. Yes you read that right. If you haven’t touched a vegetable in the last ten years and all of a sudden raid the produce isle, your digestive system will rebel big time. Ease your way into the healthy eating lifestyle. Gradually increase your fresh produce. In the same way, don’t buy every supplement from A-Zinc thinking that you need them all. This is why you should seek advice from a professional. You can have too much of a good thing even if it is good for you.

If you are building your muscles and not feeding your body properly, there isn’t going to be anything left over to keep you healthy as well as strong. This is where vitamins and supplements can help to build you immune system, make hormones, and much more. In some cases all you made need is a good all around multivitamin. Here’s where it also pays to be a smart shopper. Most drugstores and some other chain retailers often have specials where you can buy one and get one free. Or buy one and get one at 50% off. Not a bad deal if it’s a good quality vitamin or supplement. Eat right, move right and do your homework. Your body will pay off in huge dividends.

One question that kept popping one when I recanted my story about high cholesterol was, “What’s your triglyceride level? “. It was as routine as someone asking, “What’s your sign? “. Without missing a beat I could tell you that I’m a Capricorn, but as for the triglycerides, I was in the dark again. Man I dislike not knowing answers about my own health! After the last test that revealed that high cholesterol was no longer a problem you can bet your extra virgin olive oil that I know now. I was carrying around my test results and showing them off like a proud parent with a new baby.

The really cool thing is that the same healthy choices you’d make to shed those excess pounds will lower your triglycerides also. Isn’t it amazing how something as simple as eliminating or reducing process foods, eating lean cuts of meat and poultry, switching to low fat diary products can have such a profound effect on our lives? Notice I said simple and not easy. We tend to take the easy out of the equation when we try to take shortcuts to stay within our comfort zone. Trust me, I’m not different when it comes to my favorite foods, I want to have my cake and eat it too. Fortunately I love revamping recipes to make them healthier.

Before I share with you what I learned about triglycerides there’s something else to add to the mix. I’m not fond of using the word “should” because I believe everything is a matter of choice. However, to seal the deal with wellness exercise has to be part of the equation. If you’ve read my previous posts, you know that I’m a certified fitness professional, and I still had to deal with high cholesterol. That just reiterates the point that no one is immune. Despite doing everything I knew was good for me, that dastardly high cholesterol found me. Had I not been active and eating healthy the results could’ve been much worse. It’s not necessary to train and run a marathon, unless you want to, or spend endless hours in the gym. Just get up and move. Stop asking your kids to get the remote for you. Better yet, stop using the remote and walk to the television and change the channel. That’s asking a lot, huh? How valuable is your health?
Now on to those triglycerides.

Triglycerides are a type of fat in your blood, which can increase your risk of heart disease. When you eat, your body converts any calories it doesn’t need to use right away into triglycerides. The triglycerides are stored in your fat cells. Later, hormones release triglycerides for energy between meals. If you regularly eat more calories than you burn, you may have high triglycerides (hypertriglyceridemia). This is the part that I’m still trying to wrap my head around. Eating more calories than I burned wasn’t an issue for me. This could only mean that high cholesterol was/is hereditary. All the more reason to get a cholesterol screening. As the youngest in the family, and with four older brothers they tend to not take me seriously sometimes (even at this age). Hopefully this is one time when they’ll listen to their Lil Sis and have the blood work done.

Believe it or not some people want, and need to gain weight. Most of us can’t relate to that just as they can relate to the majority of the population that’s struggling to lose weight. Those looking to gain weight aren’t necessarily suffering from an eating disorder. They just need to gain some weight to be healthier. People—especially those who are very thin for their frame, age, and height—are ecstatic when they gain a few pounds. For them, this weight gain could improve their health as well as help to shape their bodies.

A healthy weight is an indicator of good health and does wonders for a person’s overall outlook o life. The last thing you want to do if you want to gain weight is to binge on a bunch of food with no nutritional value. Junk food, and fast food loaded with fat, sugar and sodium is a health hazard, so go the healthy route.

What you Need to Know

People who are naturally thin are often referred to as, ectomorphs. If you appear to be:
Fragile, thin, have a flat chest, a delicate build, a young appearance, are tall, stoop-shouldered, have trouble gaining weight, and muscle growth takes longer; chances are you’re an ectomorph.

Ectomorphs should concentrate on gaining weight by adding lean muscle tissue (some women that are too thin may also want to put on a little fat to look more feminine). Your resistance training sessions shouldn’t be too often or for too long each session. Overtraining isn’t good for any body type. Focus on lifting heavier weights, lifting at a slower pace and with longer rest periods between sets. However, you have to build up to using heavier weights. Start with lighter weights and when you’re up to 10-12 reps (a rep is each time you lift and lower the weight) it’s time to move up. Increase your poundage about 10% each time.

Increased muscle mass is your best ally no matter what end of the weight spectrum you’re on. Muscle weighs more than fat but takes up less room in the body. Therefore the scales may register a weight gain, but the fit of your clothes and the reflection in the mirror tell a different story.

What’s on your Plate

You’ll need a calorie surplus to grow from. Try not to go any longer then 2 hours without eating something. Each meal should contain protein and starchy and high fiber carbs. While the diet should be focused around natural unprocessed foods, some higher fat foods like peanut butter, lean red meat, whole eggs, and reduced fat instead of fat- free dairy products can be added to the diet to help increase the caloric intake. Ectomorph’s have really fast metabolisms so the risk of gaining body fat is low. Even if you do gain some body fat during the muscle building phase, you‘ll have no problem getting rid of it. Lucky you!

Aerobic and other activities (sports, dancing, etc.) should be kept to a minimum, at least until you are happy with your weight and looks. Remember these tips to ensure a healthy weight gain.

• Focus on a muscle building routine to increase muscle mass. This also helps to shape your body. Resistance training also helps to keep your metabolism stoked to burn any fat you main gain as a result of increasing calories.
• Spend some figuring out how much weight you want to gain. As in losing weight, gaining weight also requires time and dedication. Stick with your plan until you get the results you want.
• Eat well, eat often and make sure it’s a well balanced diet.
• Enjoy your life in the process.

If you go into a health food store, or even a normal grocery store, you’re likely to find at least one aisle stocked with vitamins and supplements. While they may be helpful, they’re expensive, can be a hassle, and aren’t the best way to get all the nutrients you need.

So, besides the hassle of taking a lot of pills every day, what’s so bad about supplements? While there’s nothing wrong with supplements, except that they were designed to supplement a good diet, not replace it. The best delivery system for vitamins and nutrients is the natural one. Supplements may not be digested or absorbed all the way, which means you don’t get all the benefits you’re supposed to. The only reason you should be taking supplements is if you can’t get the nutrients through your food, but you can. You can get most of what you need from fruit and vegetable juices. And if you‘ve been complaining about not being able to get in those 4-5 mini meals a day, here‘s your plan.

The way to getting the appropriate amounts of nutrients from juice is to you choose the right variety of juices. Naturally, different juices contain different vitamins in varying concentrations. Here’s a list of the vitamins and minerals contained in popular fruit juices.

• Orange: Vitamin C, Most B vitamins, potassium, folate, and thiamin.
• Grape: Potassium, manganese, is rich in antioxidants.
• Pink Grapefruit: Vitamins C and A.

This is an easy way to improve your health without supplements. In the past you may have avoided vegetable juices because you didn’t like the taste, but they’re great for you and don’t have the high sugar content that fruit juices do. If you just can’t take the taste of vegetable juices, try masking the flavor by adding some fruit. Here are some of the power veggies that contain the most vitamins and minerals.

• Spinach: Thiamin (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folate, vitamin C, Vitamin K, potassium, calcium, magnesium, iron, and zinc.
• Beets: Calcium, sulfur, iron, potassium, choline, beta-carotene, and vitamin C. Be sure to mix this one with another juice.
• Broccoli: Thiamin, vitamin C, beta carotene, calcium, sulfur, and potassium. It’s also high in fiber and protein.

To get the most from your juices, make sure they’re 100% percent juice without preservatives and additives. Do this by checking labels, or make your own juice. If you make your own juice, throw whole fruits and veggies in the juicer. The juicer will take out the solids and you’ll get a juice with greater nutritional value. A good quality juicer can be a great investment and you may not need to bother with supplements or vitamins again.

In the land of juices one is gaining in popularity, wheatgrass. It turns out that wheatgrass juice is up to 70% chlorophyll, which in chemical composition closely resembles hemoglobin. It is said to heal tissues, help purify the liver, improve blood sugar levels and help flush out accumulated toxins. That makes it an ideal “companion’ for fasting and in weight control regimes - taking it in tablet form gives some sensation of fullness“. Wheatgrass is high in oxygen like all green plants that contain chlorophyll. The brain and all body tissues function at an optimal level in a highly-oxygenated environment.

Wheat grass is a variety of grass like barley, oats and rye, grown all over America. Wheatgrass refers to grass grown indoors in trays for approximately 10 days and is the kind that is squeezed into a fresh juice. The tray-grown grass is used primarily for therapeutic purposes. The 60+day old field grown grasses, available in dehydrated powder or tablets, are used primarily as nutritional supplements.

More Benefits of Wheatgrass Juice

• Chlorophyll is anti-bacterial and can be used inside and outside the body as a
  healer.
• It only takes minutes to digest wheatgrass juice and uses up very little body energy.
• Chlorophyll arrests growth and development of unfriendly bacteria.
• Chlorophyll (wheatgrass) rebuilds the bloodstream.
• Liquid chlorophyll washes drug deposits from the body.
• Chlorophyll improves blood sugar.

Paying attention to the details of what you eat may help you stick with your healthy eating plan. Enjoy yourself more by focusing on the details during the eating experience. This common sense info was reported by University of Minnesota marketing expert Joseph Redden, PhD, MBA. “This could help people following a repetitive regimen,” such as a diet. (I like to call it a healthy eating plan.)

“People usually like experiences less as they repeat them; they satiate,” Redden writes. Satiation, he says, “makes it hard to follow a diet.” Does this sound like something you’ve experience two, three maybe ten times in your life? Maybe it’s time to get specific about what you’re eating. For instance, instead of thinking “not another salad,” think “spinach salad with salmon.” Put the brakes on thinking “If I have one more piece of fruit for dessert I‘m gonna scream!,” Instead think “apple,” “banana,” or whatever yummy piece fruit you plan to eat. Right about now you’re thinking” yeah right”. Again I ask, “what have you got to lose?”. You’ve tried everything else, you might as well try this too and it won’t cost you a thing.

Redden tested the detail-driven approach using jelly beans in five flavors: cherry, orange, peach, strawberry, and tangerine. He gave 135 people 22 jelly beans, one at a time. As each jelly bean was dispensed, information about that jelly bean was displayed on a computer screen. Some people saw general information, such as “jelly bean #7.” Others saw flavor details, such as “cherry #7.”

People got bored eating jelly beans faster if they saw the general information. And they enjoyed the experiment more if they saw the flavor details. The message: Details cut down on that repetitive feeling and boost enjoyment, which in turn could help you stick with a healthy eating plan.

So here’s to apple #235 and salad # 10001!!!

Stress is purely a mental problem. When the mind goes haywire, then the rest of your body will follow. The chances of you becoming emotionally unstable when you’re under the throes of stress increase. You’ll mostly like feel the repercussions in your body, like muscle cramps, headache, and anxiety and irritability. Get a hold of stress before it gets a hold of you.

Stress Is All In Your Mind

The initial effect of stress begins our minds. Our normal thought patterns are disrupted and often lead to confusion. This confusion eventually affects us emotionally and physically when left unchecked for a long period of time. Stress is oftentimes caused by work and financial matters. Friends and family members can also become a source of your problem, especially when they go out of their way to create conflicts. We’ve all been there and done that.

Since stress starts with the mind, then you need take the necessary steps to control it with your mind. I know you’ve been told countless times that relaxation plays a major role in stress management, and you know it makes perfect sense. Relaxation is often the prelude to every other techniques to help you cope with the stressors. Thoughts flow freer when we’re relaxed and we tend to not make mountains out of molehills. Weighing each thought that passes through our minds calmly and rationally, whether it’s a problem or just some stray thought from the day’s events is a much smoother process when you’re relaxed.

Five or six years ago this whole relax and free your mind process sounded like a bunch of you know what to me. I’d wake up every morning asking myself, “What am I going to worry about today?” How dufus was that? I had no idea how to relax and thought worrying was my lot in life. Well, a bout with panic/anxiety disorder, clinical depression and an armload of anti-depressants made me think differently. I never like to say anyone can accomplish something because I did it, all I ask is that you try.

Meditation To Help You Relax

One way to help your mind relax is through meditation. This helps you focus clearly on a problem without getting distracted. This focus can allow the right solution, and rid yourself of the stressor. Being tied up in emotional knots is never a solution.

You can find endless resources on how to meditate on the internet or find classes through your YMCA or adult enrichment programs. If time management is an issue don’t enroll in meditation class that takes around 2 to 3 hours per session. That’s a perfect way to work yourself into a frayed knot. You will be guided slowly by your mentor on the different exercises, both mental and physical, to help you relax. Learning on your own through DVD’s or CD’s may be the best option.

Starting With Meditation

There are different methods and tools you can use to start meditation on your own. You can listen to calm music or chant a mantra. Don’t forget about your library, take advantage of the free stuff they offer. If you really want to learn it you have tons of resources. Please tell me that you do have at least 15 minutes to go to the library. OK, I’ll make it even easier. Find the names of books, DVD’s etc., on the net then call the library to see if they have them. If not ask about an inter-library loan. They can always get it from another branch.

First find a quiet place to start your meditation exercise. If it’s your first time at it then make sure that you won’t get distracted with the noise in your surroundings. Lock your room or tell everyone that you don’t want to be disturbed. Find a place where you can sit down and relax. Don’t lie down since that will only put you to sleep before you can complete the exercise. Apply your own relaxation method. Concentrate on your breathing and let random thoughts fill your head. Observe each thought calmly as if you are watching a movie. If a stressful scene comes out, try your best not to focus on it. Keep doing this exercise until you arrive at a time when your mind becomes calm. Aiming for a blank mind right away will drive you up the wall. Just slow it down.

Next , focus on something that is stressing you. Don’t get emotionally attached to the image, only observe it in passing. You will eventually arrive at a solution to the problem without even noticing it. One more thing, chances are you aren’t going to master meditation overnight. Give it time, stick with it, and look forward to a more serene state of mind. That wasn’t to Pollyanna-ish was it?

I’ve never believed that time of day should dictate what you eat. Naturally there are some health conscious exceptions. For instance downing a 16oz porterhouse steak and a box of Twinkies right before bed is a no-no. Traditional breakfast food is good anytime of the day and if you don’t want to fix it, finding a restaurant that serves it is a piece of cake. Or should I say hotcake? If you live near an IHOP, lucky you! They have the best pancakes in the world. And as is typical some of the offerings are coronary artery disease in disguise, while others are doable on a healthy eating plan. Don’t worry Cracker Barrel and Bob Evans aficionados, you’ll have your day in the sun soon.

IHOP

Buttermilk Pancake - 1 Pancake; Calories: 110, Total Fat: 3g, Carbs: 17g, Protein: 3g.

Syrup (2oz) - Calories: 230, Total Fat: 0g, Carbs: 58g, Protein: 0g.

Harvest Grain Pancake: 1 pancake: Calories: 180, Total Fat: 9g, Carbs: 20g, Protein: 5g.

Belgian Waffle 1: Calories: 390, Total Fat: 19g, Carbs: 48g, Protein: 8g.

The Big Steak Omelet: 1 omelette; Calories: 915, Total Fat: 72g, Carbs: 14g, Protein: 52g.

Colorado Omelet and Harvest Grain Pancake 1 Serving: Calories: 1220, Total Fat: 83g, Carbs: 66g, Protein: 48g.

French Toast 2 slices: Calories: 464, Total Fat: 16g, Carbs: 61.6g, Protein: 16.4g.

Country Fried Steak and Egg1 Serving: Calories: 1535, Total Fat: 105g, Carbs: 73g, Protein: 73g.

Short Stack Pancakes: Serving Size: 3 pancakes: Calories: 360, Total Fat: 12g, Carbs: 56g, Protein: 13g.

Here’s a better choice:

Buckwheat Pancake 1 pancake: Calories: 110, Total Fat: 4g, Carbs: 15g, Protein: 3g

Fruit Bowl Serving Size: 1 bowl; Calories: 100, Total Fat: 0g, Carbs: 23g, Protein: 3g

The first meal of the day, is the most important meal of the day. Make it early and make it healthy.

Going to the gym for exercise and training should have one main purpose- to stay fit and healthy. Going to the gym should be to achieve that purpose and nothing else. But sadly, there are certain mistakes that many would be fitness buffs make that can hinder their progress. Even experienced gym rats make certain mistakes that prevent them from getting the best results. Here are a few :

Socializing at the Gym

Yes it’s easy to get into long drawn out conversations at the gym. However, the mistake comes when you spend more time socializing than exercising. Don’t be one of the many that use their gym memberships as their social hour. While the gym may be the ideal venue to meet up with other like minded people, that’s not the gym’s purpose. The focus is on fitness, or at least it should be.

Goal-less Exercise

Another mistake that most people at the gym make is having no definitive fitness goals. It’s easy to get into a fitness regimen without any goal in mind. This happens when you’re exercising just for the sake of saying that you are. Yes, doing something is better than nothing, but don’t you want to reap the benefits? Going through the motions isn’t enough.

The end goal is optimal health and we can always be healthier. In order to make changes inside and out, you’ll need to challenge yourself. One way to do that is to clear cut goals. Another important part of going to the gym is making it a regular habit. With goals, gym visits become enjoyable and worthwhile. (Trust me, this will happen). Haphazard workouts will soon be tedious and boring. There‘s nothing like a sense of accomplishment.

Too Much Exercise Without Rest

On the other end of the spectrum, becoming too engrossed in a fitness program can also be a mistake. Some dedicated gym rats are so into the program that they try to outdo themselves to the point of exhaustion, just to see results. When this happens, rest is sacrificed. Take your training seriously but throw in a healthy dose of common sense. It’s great to be motivated enough to get take your fitness to the highest levels. But with everything, too much can be a mistake. Overtraining puts you at risk for serious injury.

“No Pain No Gain”

That has to be one of the worst phrases ever coined. Fitness isn’t supposed to hurt. The body can break down faster than it can be repaired. Find the balance between physical activity and recovery time.

Going to the gym with a healthy attitude, motivation and clear cut goals assure that you’ll side step exercise and training mistakes. Your results will be a healthy, toned body and more confidence than you can imagine.

In the United States alone, an astounding one fourth of the overall population of teenagers and children are obese. Yet despite this alarming rate, the problem of weight control for children is still growing. Many parents and grandparents cater to their children’s unhealthy eating habits and don‘t stress the importance of being active. I certainly don‘t mean that those parents and grandparents don‘t care, perhaps they just don‘t know how serious an issue weight control is. Our children‘s health is at risk and it‘s time we do something about it.

Obesity, when not treated properly and as early as possible, is carried into adulthood. I’ve got to make one more point, this isn’t about vanity, it’s about being healthy. Parents should also consider the emotional health of an overweight or obese child. Let’s face it kids can be cruel, and an overweight kid is a prime target for ridicule, being bullied, and harassed. Weight control for children goes way beyond appearance. Obesity, can lead to heart disease and diabetes. These diseases are not age specific, and weight control is your best ally in disease prevention.

So, instead of giving in to your children’s craving of sugar-loaded, fattening foods, and endless periods of inactivity, start looking out for the best weight control program for children. Before you start the rant about the cost, this is something you can do on your own. Take a trip to the library; make better use of your time on the internet and do some research about nutrition and wellness. It’ll be good for the whole family.

This may require some tough love and if your kids are used to getting their way, it may not be the easiest transition. Keep telling yourself that you’re the parent and the ultimate goal is for them to live a quality life. No more aiding and abetting. Jerry Seinfeld’s wife wrote a really neat book, “Deceptively Delicious’. Yes there was controversy about some copyright infringements but who cares, check out her recipes. Can’t afford the book, borrow it from the library. Where there’s a will there’s a way. Got to www.deceptivelydelicious.com and sign up for the newsletter. That‘s a great way to start.

Just in case you’re thinking you can apply your diet program to your child‘s, think again. Children’s nutrition needs aren’t the same as yours so unless your program’s foundation is fresh fruits, veggies, whole grains, and lean protein think again. No fads or fly by night plans that make outrageous promises. However, if you want to consult with a pediatrician or nutritionist, have at it. Sound weight control programs for children should emphasize the need of resorting to healthy eating habits as well as an active lifestyle. If they have to play video games consider investing in Wii Fit, which will get them off the couch and moving.

Talking or encouraging your child into a healthy plan also calls for lots of support and love. You can be firm without beating them over the head about it. Be clear and be involved. What a perfect opportunity for you to lead by example. We can always be healthier.