Healthy B.P.M.

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.

When it comes to weight loss and fitness it’s not new information or a dynamic breakthrough we need. There’s a bottom line to losing weight and getting fit. It includes eating healthy, less processed food in smaller portions. Of course, exercise is another part of the equation. What will benefit us most is a continuing flow of new incentives, and fresh motivation; plus a little chocolate every once in while.

I would be thrilled to have a wonderful new and effective formula or method to help the masses melt the pounds. And who’s to say that one day that might not happen, but for now it is what it is. So we rehash, and rehash, and rehash the same weight loss information. For some it only needs to be heard once. For others, it may be the 572 nd time that makes it click.

he shelves are loaded with “diet” books; and most authors try to put their own slant to the rehashed information. I read a lot of those books and sometimes the slants astound me. Some advice is so far off of what’s real that its’ no wonder most diets don’t work. For instance check out this list of foods one book says we absolutely have to avoid in order to lose weight and keep it off.

• Pork, beef, poultry, shellfish
• Dairy products, eggs
• Sugar and artificial sweeteners
• Peanuts, corn, any type of rice
• Yeast- which means no alcohol, bread or baked goods
• Fermented and malted foods: soy sauce, vinegar, mayo, olives, pickles, mustard, catsup, salad dressings
• Caffeine, coffee, tea, chocolate, soft drinks
• Mushrooms, pineapples, apples, oranges, bananas, strawberries, watermelon, orange and apple juice

What’s left to eat? This eating plan has fad written all over it. Another one says the way to true and lasting weight loss is to give up bread, potatoes, rice and pasta. Ok that sounds familiar but how long can you go before you’re diving headlong into a loaf of bread. All or nothing rarely works forever. We could all muster up enough determination to give up these things for a few weeks, but that’s not long lasting is it?

What’s missing is common sense, real world solutions. There’s no reason to give up an entire food group or all your favorite foods. The key to effective and permanent weight loss is inclusion and moderation. If you know your favorite foods are part of your plan you’re apt to be motivated to continue. Once you start seeing results that’s further motivation. Before you know it the weight is over and you’re living a healthier life having made peace with food and your body. That’s real world and that’s how you make changes.

One of the setbacks when working out at home is the challenge of scheduling your workout, and sticking to it. Juggling your time between doing your job, chores, taking care of the kids, spouse, and running errands seems to take up all of your time. Then there are the extra-curricular activities (yours and the families) that add to the tightness of your schedule. More often than not, home fitness equipment ends up lying around collecting dust and clothes.

If you are one of the millions who cannot easily find time to stick to fitness routine, you can still workout without any fitness equipment, or a gym membership. Here are some quick and simple ideas how to get or keep that body healthy and fit all year round.

Work and Exercise with your Kids

This is re-hashed info that’s good to give again. Maybe if I say it long enough you’ll do it. If you have kids consider them an advantage rather than a disadvantage to your workout routine. Put your baby in his stroller, grab the other kids, and take little trip at the park or just around the block. Brisk walking is a good cardio exercise, which keeps you feeling refreshed and relaxed afterwards. Plus, it is good for the kids too. Nothing like fresh air and a ride to put a baby to sleep!

Get everybody moving by tidying the kitchen, the living room, and the bedrooms for at least fifteen minutes a day. Make it fun by setting a timer, putting music on, and get everybody, including you, picking up the clutter, books, toys, clothes, and shoes. You don’t even have to let the kids know its exercise. Never discount the value of doing small things and getting your kids active early.

If the kid’s school is in the neighborhood that‘s another exercise opportunity. Walk them to and from school and unless it‘s a tornado or torrential rain you can still do it. Besides the wellness factor you’re spending quality time with them. Now if the kid’s school is a ways away; drive maybe halfway, park the car, and walk the rest of the distance. See, something for everyone!

Home Alone

When you are alone at home, make a list of five 5-minute activities that’ll keep you occupied and exerting physical effort. It can be as simple as climbing the stairs, stretching, running from room to room, gardening, watering the plants, laundry, or washing the dishes. I could on with this list, but I’ll let you unleash your creativity. The good thing is it does not only achieve your goal of burning calories daily but it allows you to accomplish the household chores at the same time. Ok, here’s just a few more. Wash your car or walk around the park. Fresh air will do you some good also and you’ll sleep like your baby.

Of course, that alone time could be chill time as well. It will help a lot if you get a good amount of sleep hours so your body and mind are refreshed daily. Catch up on your reading, do your nails, or let Calgon take you away. One more thing, I know we’re talking about fitness but keep in mind that healthy eating is keep to feeling good. Be sure that the food is good for you and your kids.

There are some advantages as to why you should consider online weight control programs.

They’re Operated Online

Hence the name. Your time is your own and there is less pressure and stress associated with going back and forth to locally-operated weight loss programs. If you live life on warp speed, online weight control programs are simply perfect for you.

So Many Choices

You can browse different websites at your leisure. This makes comparing different programs a piece of cake, low fat of course. You’re still spending money and you want to do it wisely. However, having so many online weight control programs to choose from can be confusing as heck! If this is your first time searching for an online program it’s easy to be overwhelmed. Take your time; the few extra days you devote to finding the right weight loss program will be worth it. The last thing you want to do is be stressed, which can lead to emotional eating.

So, what are you supposed to consider when choosing the right online weight control program? Take a look below to find some tips:

Look at the features. Aside from the cost what are the benefits? Will your needs be met? Are you planning to lose ten pounds or a hundred, or are you looking to maintain your current weight? The features should be crystal clear right off the bat. If they’re not, look for another one. And speaking of benefits, what‘s good to have?

• An exercise program. Does it include demonstration videos, charts for outlined calories burned, etc.?
• Community section or online message forums/boards. Are these available and accessible, where you can post your concern/inquiries? Inquiring minds what to know.

• Guaranteed results. Does the program put up or shut up? Be as sure as you can that they’re as good as their word.
• Free trial programs. Most do but sometimes you have to ask.
• Is the program worth the cost? Does the monthly/yearly cost fit your budget? You don’t want to end up broke and stuck with the unwanted pounds. On the other hand, you don’t want to end up stuck in a program that costs little but does not give what you need.

When you make the decision to join a chosen online weight control program, be sure that what you are going to spend is worth every cent of your money. In addition be sure you’re ready for it. Online or not you still have to do the work.

See if these programs do anything for you:

www.sparkpeople.com

www.ediets.com

www.NutriSystem.com

www.weightwatchers.com

Then go to www.dietplansreview.com to find out what others are saying about them. You can never have too much information. We’re talking about your health, remember?

Millions of Americans shell out money for weight control products, in high hopes of controlling or losing weight. Unfortunately, not many are successful. So, what gives? Try one of these three reasons on for size :

• Not sticking to the right regimen or program
• Chose the wrong plan or program
• Weight control product or plan ineffective

Or a combination of all the above. One common mistake is thinking that the weight control product or plan is an overnight fix. Rome wasn‘t built in a day and those extra pounds didn‘t just pop up either. It’s also possible that you followed the plan to a T and then fell completely off the wagon during maintenance. I used to hear my aunts say, “Whatever you did to get a man, you had to keep doing it to keep him”. Well the same thing kind of applies to weight loss. If you don’t keep up what you did you won’t keep away the unwanted pounds.

In other cases, the weight control product or plan may have been too costly and didn’t fit your lifestyle. Whether you shelled out bucks or time, you’re rather ticked off when the product doesn’t deliver or you can’t continue. It all seems like a waste. Feeling slightly depressed, guilty or just mad as heck, the groundwork is set for an emotional eating binge.

Before you open your wallet and schedule your workouts, be a weight control product sleuth. When you decided on a college did you pick one because the students in the brochure looked smart or for the neatly manicure grounds? No, you did some research. Please do the same with weight control products.

The weight loss market contains a staggering amount of products and promises. The more choices the more confusion. Because of the dizzying number of these products, and the danger in some, you need to be more vigilant than ever. Always check with your physician, a dietician, or nutritionist for help with choosing a product or plan.

.

So now that you’ve done some reading and asked some questions what do you do when faced with the choice of:

• Diet drinks, pills that contain appetite suppressants, possibly with ephedra or one of its derivatives.
• Chitosan supplements – containing dietary fiber from shellfish. If you’re allergic to shellfish this option is out.
• Chromium supplements or herbal nutrition programs.
• Green tea diet supplements that sound really safe.

Then there’s the slightly off the radar and really not to be trusted: diet patches, electrical muscle stimulators, magnetic diet pills, and magic earrings. Trust me that‘s a short list of all the weight control products available.

Here’s what I like to call the most sane and safe way to drop the pounds and get healthy and save money.

• Eating healthy, balanced foods
• Get more activity in your life, through planned or incidental exercise.
• Maintain the proper mindset as much as possible.

The proper mindset is one of the most powerful weight control products you can have. A proper mindset helps you over the slip-ups, flare-ups and the “I can’t do this anymore” days. Be consistent, realistic and love yourself in the process.

Yes you have six pack, washboard abs, Woo-hoo!! But are you sure you’re healthy? We often measure a person’s health on their outside appearance, but there are other ways of measuring how healthy you are aside from your six pack abs.

That ripped appearance in your midsection isn’t a clear cut indication of what’s going on internally. I’m not trying to deter you from getting that six pack, however what’s going on underneath is what’s most important. Don’t be fooled by weight; it isn’t the most reliable indicator. Doctors use body mass index or BMI to measure or judge a person’s size against weight. BMI is a calculation of kilograms/meter squared. A BMI of 18 to 25 is considered normal/healthy. But someone who is very fit and muscular could have a BMI greater than 25. This would classify them as overweight. BMI rankings don’t take lean vs. fat weight into consideration. Most bodybuilders would be considered overweight.

BMI is pretty ineffective for people under 16. Instead of using the weigh and height ratio, what should be factored is the person’s age and potential for growth. An example would be if a child was gaining weight too quickly for their age or it they were not gaining enough weight or growing. Don’t worry I’ll get back to the six pack part of the equation.

Body shape can also be an indicator of good or poor health. Doctors are looking at waist measurements because they know that “apple-shape” people carry excess weight around their middle. And obviously the six pack isn’t happening here. These people can be at risk of obesity-related conditions such as heart disease. Be sure to measure your waistline. For ladies a waistline larger than 35 inches, you are at an increased risk of health problems like diabetes, high blood pressure and high cholesterol. The magic number is 40 for guys. Paying attention to your waistline helps you to avoid unhealthy eating and increase mobility or exercise.

If there is blood when brushing your teeth, your gums may need attention. Bleeding gums indicate poor oral health and vitamin deficiencies. Gum disease may also be a sign of cardiovascular problems. Gum problems can now be linked to heart disease, clogged arteries, stroke, premature birth, and diabetes. Blood on the toothbrush or dental floss is one of the earliest and most common sign of gingivitis, which is preventable and reversible. . So while you’re putting all that work into developing that elusive six pack pay a bit more attention to your dental health as well.

Also, feel your lips. If your lips are dry and chapped, it could signal to you that you are dehydrated, which is an unhealthy state for your body to be in. Dehydration can cause headaches and fatigue, as well as drain the moisture from your skin making it look old and dry.
Watch out for your fingernails. Healthy fingernails and toe nails are strong, colorless and smooth. If they are yellowing, brittle, have ridges, crumbling and having white spots, these are obvious signs that your nails are not healthy. Nail problems can indicate viral, fungal, bacterial or yeast infection. It may also show abnormal levels of oxygen in the blood, kidney disease, thyroid disease or psoriasis and malnutrition or a vitamin deficiency.

The whole point here is balance. Don’t get hung up on outside appearances. Fitness and good health is from the inside out. You don’t have to rely on six pack abs, biceps or lats to announce your state of health. Be aware of the telltale signs that you should never ignore. Then flaunt that six pack.

h4>Six Essential Nutrients for Wellness

There are six essential nutrients that we should rely on for optimal health and well-being. However, habit, impatience and an onslaught of strategically placed ads have almost convinced us that a magic potion exists that’ll do the job better.

Let’s get down to basics and re-discover what the six essential nutrients are. The first three are the ones that provide calories, and they are the birth place of most of our weight loss woes. Once we learn to use them to our best interest all will be well.

Carbohydrates- Portrayed as downright contemptuous by low carb aficionados, they are not the enemy. They are a quick source of energy that supplies us with the fuel to sustain daily activities. Carbs also metabolize quicker than proteins, and if you’ve been paying attention to your fit tips you know that the slow carbs are the better ones for you.

Protein- Required for repair and development of bone, muscle, blood, and skin. Another function is to assist in the transport of oxygen, and nutrients to the body. Some protein is good for you, too much can cause problems. Most people tend to choose the least healthy proteins, like fattier cuts of meat. The leanest cuts from beef are round steak, round eye, top and bottom round, top loin sirloin, chuck shoulder and arm roasts. The “other” white meat includes pork loin, tenderloin, center loin, and dare I say it-ham. If you’ve got a hankering for ground beef, the label should say at least 90% lean. I’ll enlighten you on reading labels later in the chapter. Skinless chicken breasts and turkey cutlets are the leanest choices in poultry. Alter your protein sources for variety; the same old chicken breast everyday is unexciting. Fish, shellfish, eggs, milk, dairy products, beans, peanut butter, and even some whole grains are proteins. Think about this, if you have beans, you’ve got your protein and carb all in one.

Fat- It is essential. Just like your engine needs oil to run smoothly so does your body, go for the best ones. If it’s a saturated fat (solid at room temperature), it’s not good for you doesn’t matter how much it costs or how popular it is. Before I knew better, I would pride myself on the fact I only used the best shortening, yeah-that one. Saturated fats are also most associated with high cholesterol. Then there’s margarine, and the whole hydrogenation process resulting from manufacturers adding hydrogen atoms to vegetable oil until it reaches the desired consistency. Ending up with trans fatty acids, which are nothing more than an artery clogging, bad cholesterol increasing menace. All things being opposite, unsaturated fats are liquid at room temp and are better than their solid counterparts. This doesn’t mean you can load up on them; you have to pick the most favorable of the bunch. Olive oil reigns supreme in this category, but don’t count out canola, safflower, and soybean.

Vitamins- Some are stored in body fat, thus the name fat-soluble. Vitamins A, D, K and A. The water-soluble ones are C and the B complexes. Vitamins maintain body functions without adding calories. It is better to get these nutrients through the food you eat, and if your diet is balanced and varied there shouldn’t be problem getting what you need.

Minerals- These are necessary for vitamins to be absorbed. The major ones are calcium, sodium, potassium, phosphorous, and chloride. Trace minerals include iron, zinc, iodine, selenium, and copper. However, if you decide to take a supplement take care not to exceed the recommended allowance. The Recommended Daily Allowance (RDA’s) has always been the bible for nutrient intake. The RDA’s are the average daily intakes of energy and nutrients considered adequate to meet the needs of most healthy people. Check out the Office of Dietary Supplements on the web or your doctor for advice.

Water- Consider this another reminder; it bears repeating. The body’s response to water is similar to its response to starvation. When there’s an adequate supply, it circulates freely doing its job, but when the body perceives lack, it goes into conversation mode. And no, it cannot and does not flush away fat.

If you really want to know just how much of these six essential nutrients you’re getting check out the labels on what you eat and drink. Knowledge is power but you’ve got to use it.

What’s the best way to handle emotional eating? That was the question from one of my clients last week. Ultimately the best way is to not eat. However, if you’ve ever been or now are an emotional eater that doesn’t mean diddly. The answer to that age old question is also different for each of us.

One thing that is helpful is to know your trigger (s). I’ll bet you a dollar to a doughnut that stress is swirling around somewhere. And before the fork is lifted or the hand reaches in the bag we swear we won’t succumb to the demon again. Two slices of cake or a half dozen hot wings later we feel guilty as heck for having given in, again.

Here’s a few tips to keep the munchies at bay:

Create a Diversion- Get out of the kitchen or better yet the house. Bottom line get as far away from food as possible. It doesn’t help to get out of the house and head straight to the food court.

Exercise - Hey I’m a trainer you had to know I suggest you get your body in motion. The double do-good effect here is that you’re doing something to burn instead of take in calories and you feel sooo good that you did.

Busy Hands- Here’s where having a hobby helps; not cooking though. Cross-stitch, crochet, puzzles, gardening, the list is endless. The longer you spend on the activity the greater the likelihood the urge to eat will pass.

Meditate- No need to sit cross-legged and chant; just quiet yourself and connect with yourself.

Take a Bath- I did the cosmetic industry a huge favor some years back. Hot bubble baths were one of my mainstays when the urge to splurge would hit.

Nail It- Polish your nails. By the time the polish dries your thoughts of chips and dip will be gone. Although I do know some people who’re pretty adept at navigating a potato chip bag with wet nails.

If you find yourself six cookies into a emotional eating session, it’s not the end of the world. You always have the next moment to make a better choice.

During last years campaign, Senator John McCain had a few “senior” moments. Most of which were laughed off. However, after a certain age, and a few senior moments, you start to wonder. Of course we’ve all misplaced our keys, or walked into a room and forgot why you entered it. This also prompted you to go back to the room you left in hopes of jogging your memory. Keep a few things in mind during your senior moments. Every name forgotten is not a sign of dementia. If you don’t remember your first grade teacher’s name you’re not on the road to Alzheimer’s. There are many reasons for our forgetfulness and yes advancing years is one of them.

You probably know already that a diet based on fruits, vegetables, whole grains, and “healthy” fats will provide lots of health benefits, but did you know that improved memory is also one.?. Research indicates that certain nutrients stimulate brain function.

B vitamins, especially B6, B12, and folic acid, protects neurons by breaking down homocysteine, an amino acid that is toxic to nerve cells. They’re also involved in making red blood cells, which carry oxygen. (Best sources: spinach and other dark leafy greens, broccoli, asparagus, strawberries, melons, black beans and other legumes, citrus fruits, soybeans.)Does that make you want to eat channel your inner Popeye and eat more spinach?

Antioxidants like vitamins C and E, and beta carotene, fight free radicals, which are atoms formed when oxygen interacts with certain molecules. Free radicals are highly reactive and can damage cells, but antioxidants can interact with them safely and neutralize them. Antioxidants also improve the flow of oxygen through the body and brain. (Best sources: blueberries and other berries, sweet potatoes, red tomatoes, spinach, broccoli, green tea, nuts and seeds, citrus fruits, liver.)Yes you can get these from a supplement, but why not go right to the source?

Omega-3 fatty acids are concentrated in the brain and are associated with cognitive function. They count as “healthy” fats, as opposed to saturated fats and trans fats, protecting against inflammation and high cholesterol. (Best sources: cold-water fish such as salmon, herring, tuna, halibut, and mackerel; walnuts and walnut oil; flaxseed and flaxseed oil).

Because older adults are more prone to B12 and folic acid deficiencies, a supplement may be a good idea for seniors. Nutrients work best when they’re consumed in foods, but if like me, you don’t like eating fish, an omega-3 supplement is good (at any age) . Do your best to eat a variety of colorful plant foods and choose fats that will help clear, not clog, your arteries.

When the goal is rejuvenating the body, mind and spirit, the method should be smaller, more frequent snacks and meals. This will help keep energy levels on an even keel, and regulate your blood sugar levels to avoid spikes and dips. When you choose the right combination of foods, your body gets the much-needed boost it needs to sustain itself properly, even through midday slumps. So dump those high sugar junk foods and reach for the following foods and get that boost you need. Does this sound like more low glycemic prodding? You’re right, it is!!!

Any fresh fruit, especially with skins or seeds like peaches, apples, pears, oranges, and strawberries, are a great source of vitamins and fiber. In the summer you can choose a peach and get plenty of dietary fiber, niacin (vitamin B3), potassium, beta carotene and vitamin A, plus high amounts of vitamin C. Niacin is important for providing energy for cell tissue growth. Along with regulating fluid balance, potassium helps maintain the electrical stability of the cells of your heart and nervous system and is important for cell and muscle growth. Vitamin B12 plays a role in red blood cell formation, nerve function, and metabolizing protein and fat.

Dried apricots and almonds combination provides a high amount of vitamin A, iron protein and dietary fiber. Both foods are low in cholesterol and sodium, and apricots are a great source of potassium, which is important in regulating your body’s fluid balance. The vitamin A in apricots contributes to healthy vision, bone growth, and reproduction, and helps fight infection. One word of caution, dried fruits have a higher concentration of sugar so go easy on them.

Raisins are a healthy, low-fat, low-cholesterol, and low-sodium snack with significant amounts of potassium, phosphorus, copper, and iron, and when mixed with low-fat yogurt, you also get riboflavin (vitamin B2) and vitamin B12, as well as a high amount of calcium, which is needed not only for strong bones and teeth but also plays a key role in the normal functioning of the heart and other muscles.

Baby carrots and whole wheat crackers are a tasty treat that provides significant amounts of beta carotene, vitamin A, vitamin C, folate, vitamin B6, iron, potassium, copper, and fiber. Beta carotene helps protect against diseases like heart disease and some cancers.

Vitamin A is important for healthy skin, for better night vision, and to fight infection and respiratory ailments. Folate, or vitamin B9, is essential to human life, helping to form red blood cells and break down proteins, and playing a key role in cell growth and division.

Peanut butter on some whole grain crackers is an excellent source of protein, iron, niacin, and fiber. Peanut butter on celery is a classic snack, has great staying power, and the celery is stuffed with numerous vitamins, minerals, and is high in fiber. Low-fat string cheese is a good quick source of protein and calcium. They come in easy-to-carry individual servings and you can add a piece of fresh fruit for extra fiber.

I’m sorry margaritas and buffalo wings didn’t make the cut.