Speed up your metabolism

Have you ever noticed that as you get older, it gets harder to stay in shape?

In my early 20s, it was easy to lose a few centimetres of body fat. Now 10 years later, it takes just a little more effort to keep those centimetres at bay.
When it comes to fat loss, we’re talking about metabolism. In other words, the amount of energy (kilojoules) our body needs to maintain normal day to day functions like breathing, digestion, circulation, temperature and tissue repair. Our metabolic rate is the speed at which our body burns these kilojoules. Some of us are born with fast and efficient metabolisms, whilst others have sluggish ones. The important thing to remember is that no matter which type you have, it can always be controlled by managing your lifestyle and what you eat.

speeding things up
If you want a faaster metabolic rte, you should always eat a good breakfast. Your metabolism is higher in the mornings and slower later on, so it makes good sense to spread your kilojoule intake throughout the day rather than eating one huge meal at night as so many of us do.
Believe it or not, eating four or five small, healthy meals a day will keep your metabolic rate up. But make sure you eat medium to low GI (glycemic index) foods.
Glycaemic index is simply a ranking of foods according to their immediate effect on blood sugar levels. Eating lower GI foods will keep your blood sugars stable and leave you feeling satisfied for longer. Lower GI foods to include are foods such as beans and pulses, fruits such as apples, pears, berries, oranges, kiwi fruit, peaches and figs and most vegetables, including mushrooms, green beans, capsicum, cauliflower, cabbage, broccoli and salads.
Other foods to include are low-fat and low-sugar plain yoghurt, pasta, noodles, bran and oats. And by drizzling a little citrus (lemon, lime, grapefruit) or vinegar on to your foods you can lower the GI by as much as 30 per cent.
Some studies claim that certain foods can raise your metabolic rate and promote fat burning. Capsicum, green tea, hot chillies and hot mustard are claimed to be great metabolism boosters, as well as flaxseed which is important for efficiency.

magic ingredients
The vitamin C in fruits and veg such as berries, citrus, kiwi, broccoli, cabbage, capsicum, melon, mango, red cherries and red grapes, also stimulate the production of an amino acid called carnitine that helps with fat metabolism. Calcium is also great for releasing hormones that break down fat; good sources include low-fat skim milk, cottage cheese, ricotta and yoghurt. Other sources include tinned salmon and sardines (include eating the soft bones), calcium fortified soy milks, juices, broccoli, bok choy, kidney beans, seeds and nuts.
What you must never do is starve yourself to lose weight. This will only slow your metabolism more and when you start to increase your food intake you’ll end up weighing more than you did at the start.
But remember, too, it’s not about watching the scales. It’s body fat we’re worried about not weight, as muscle weighs about four times more than fat.
Also be sure to keep hydrated with lots of water to keep your energy levels up and keep you from picking at food when you’re not hungry.
OK, now your food intake is sorted, it’s time to introduce that other great metabolism booster, exercise. It can boost your metabolism by 10 to 25 per cent up to 12 to 14 hours after a vigorous workout.
Exercising first thing in the morning before breakfast will result in a greater proportion of fat being used as fuel. This is partly due to our glycogen stores being partially depleted throughout the night. Exercise intensity is also important the fitter you become, as exercising at a higher intensity will deplete your glycogen stores at a faster rate and in turn encourage your body to use a higher percentage of fat. So forget the sleep in because this is the perfect time to put on your joggers and move. Weight training is also an important factor in increasing metabolic rate and one of the best ways to encourage your body to use more fat as fuel. Every kg of muscle burns 420 kilojoules per day compared to one kilogram of fat which burns only 17 kilojoules. So, now you have all the info, try these metabolism-boosting recipes.

The Dangers of Excess Body Fat

Most people’s primary motivation for weight management is to improve their appearance. Equally important, however, are the many other benefits of proper nutrition and regular exercise.

Weight management through reduction of excess body fat plays a vital role in maintaining good health and fighting disease. In fact, medical evidence shows that obesity poses a major threat to health and longevity. (The most common definition of obesity is more than 25 percent body fat for men and more than 32 percent for women.) An estimated one in three Americans has some excess body fat; an estimated 20 percent are obese.

Excess body fat is linked to major physical threats like heart disease, cancer, and diabetes. (Three out of four Americans die of either heart disease or cancer each year; according to the National Health and Nutrition Examination survey, approximately 80 percent of those deaths are associated with life-style factors, including inactivity.)

For example, if you’re obese, it takes more energy for you to breathe because your heart has to work harder to pump blood to the lungs and to the excess fat throughout the body. This increased work load can cause your heart to become enlarged and can result in high blood pressure and life-threatening erratic heartbeats.

Obese people also tend to have high cholesterol levels, making them more prone to arteriosclerosis, a narrowing of the arteries by deposits of plaque. This becomes life-threatening when blood vessels become so narrow or blocked that vital organs like the brain, heart or kidneys are deprived of blood. Additionally, the narrowing of the blood vessels forces the heart to pump harder, and blood pressure rises. High blood pressure itself poses several health risks, including heart attack, kidney failure, and stroke. About 25 percent of all heart and blood vessel problems are associated with obesity.

Clinical studies have found a relationship between excess body fat and the incidence of cancer. By itself, body fat is thought to be a storage place for carcinogens (cancer-causing chemicals) in both men and women. In women, excess body fat has been linked to a higher rate of breast and uterine cancer; in men, the threat comes from colon and prostate cancer.

There is also a delicate balance between blood sugar, body fat, and the hormone insulin. Excess blood sugar is stored in the liver and other vital organs; when the organs are “full,” the excess blood sugar is converted to fat. As fat cells themselves become full, they tend to take in less blood sugar. In some obese people, the pancreas produces more and more insulin, which the body can’t use, to regulate blood sugar levels, and the whole system becomes overwhelmed. This poor regulation of blood sugar and insulin results in diabetes, a disease with long-term consequences, including heart disease, kidney failure, blindness, amputation, and death. Excess body fat is also linked to gall bladder disease, gastro-intestinal disease, sexual dysfunction, osteoarthritiis, and stroke.

10 Ways to Keep Your Fitness Plan on Track During the Holidays

The average American does a little too much celebrating at this time of year. Between Thanksgiving and the New Year, most of us will gain seven pounds as a result of indulging in extra helpings, snacking on holiday treats, having an extra glass of wine and exercising less.

Life Time Fitness, Inc., a Healthy Way of Life company that operates 30 multi-purpose, state-of-the-art Sports, Fitness and Recreational Centers in eight national markets — Minnesota, Illinois, Michigan, Ohio, Indiana, Virginia, Arizona, and Texas — has set the industry standard in providing consumers with the absolute finest in sports and fitness centers

“This is an especially challenging time of year for those who are trying to maintain healthy habits such as working out and eating low-fat, low-calorie foods,” says Jeff Zwiefel, vice president of the nutritional products division at Life Time Fitness. “We’re constantly urged to have another helping, enjoy a holiday treat or skip the workout to go shopping instead. No wonder nearly everyone gains weight,” he points out.

But complete deprivation is not the answer. “The holidays are meant to be enjoyed,” Zwiefel says. “At Life Time Fitness, we think it’s possible to balance healthy habits with enjoying special gatherings and traditions. We encourage balance and moderation in all areas of your life,” he says.<

Here are 10 great tips, courtesy of Zwiefel, for staying fit and eating well over the holidays.

  1.  Drink lots of water throughout the day. It suppresses the appetite and is something everyone should do year round.
  2.  Snack on fruits, vegetables and high-fiber foods whenever possible. Dried fruits are healthy and a good alternative to many sweet snacks such as cookies and candy.
  3.  Limit alcohol consumption. Remember that alcohol contains almost as many calories per gram as fat. Alternate alcoholic drinks with water or club soda while you’re at a party.
  4.  Enjoy the outdoors as much as possible: bundle up and take the dog for a walk, and try skating or sledding; squeeze 10-minute walks into your schedule. Any extra activity helps.
  5.  Health and fitness centers offer a combination of cardio and resistance-training opportunities, as well as group fitness classes and personal training, that are essential to maintaining a healthy way of life. If you’re thinking about joining a fitness center, fall is a great time to sign up.
  6.  Acknowledge that you’re probably going to miss some workouts during this time and plan now to work around it. Schedule different times or substitute another activity, even if it’s at home.
  7.  Eat a nutritious meal or snack before you attend events or parties where there is a lot of food, or use a small plate to avoid overindulging. Another good tip is to leave at a reasonable hour. In addition to helping you get enough sleep during this hectic time of year, you’ll also be removing yourself from the temptation to continue eating unnecessary calories.
  8.  For the 9 out of 10 adults who do not get the essential daily vitamins and nutrients from the food they eat, nutritional supplements should be considered. Life Time Fitness offers a full line of nutritional products, including men’s and women’s multivitamins, energy bars and shakes and weight-loss supplements.
  9.  Enlist the help of a family member or friend to help keep you on track with healthy habits during the holidays. Choose someone who can provide not only encouragement, but a good example as well.
  10. Remember that balance, variety and moderation apply to holiday celebrations as well as to most other things in life, so don’t be too hard on yourself if you slip up. Keep your good intentions, spend time with family and friends and enjoy the holidays.

For more information about Life Time Fitness centers and nutritional products, please visit www.lifetimefitness.com.

Courtesy of ARA Content

Beginners Guide to Getting Fit

The very thought of going from zero fitness and marshmallow softness to full stamina, firmness and energy can seem overwhelming – enough to make you want to lie down. But even against the odds and the tide of excuses and a history of couch-potatoness, you can start. And you can continue.…into a regular routine of exercise. If you’re at this point in your life, you’re the right candidate for transformation. This plan just may be your best bet.

Change is an all-or-nothing proposition. You either do it, or you don’t. You can’t just exercise for 3 times one week, once the next week, take a couple of weeks off, go twice a week, and so on and expect to reap all the benefits.Only a handful of people can get into a regular exercise routine by suddenly beginning to exercise. Something just clicks inside and they workout with energy, and they enjoy it. But for the other 95%, getting into a regular routine with exercise is not so easy.

For these people, beginning an exercise program comes in stages, step by step, many of which happen before you even slip on your workout shoes or enter the gym. The very fact that you’re reading this article means that you’re already in one of the important first stages. And continuing to exercise regularly is also a process of change, a cycle of smooth sailing and bumpy seas.

Fortunately, there are techniques that you can use to help you move to the next level. Just be aware that the stage you are in changes all the time. Of course, once you know where you are, it’s easy to see what’s next. Here’s how to get there….

Health must be Earned and Learned

The after 50 set back that occurs in many people is due to improper diet. Once you past the age of 50, you must begin to rebuild your body — if you wish to avoid senility and retain sound mentality and physical vigor. As long as you supply the body with the materials it needs to rebuilt and repair cells you will have good health.

Re-examine your dietary habits — make sure your daily intake of food is nutritional. Slowly eliminate processed food (which is white flour and their products, french fries, cake, cookies etc.) and sugar from your eating habits. Now, you might say what’s left? There are many natural foods that are super in nutritional value and will do wonders for your muscle size and overall shape. It’s time you began to build a knowledge and understanding for good nutrition while you build your body. Be aware of the vitamins, minerals in food and what fantastic things these foods can do for you and your body.

Protein is the bodybuilding substance needed to form new tissues and cells and rebuild and repair old one. Your blood, tissues, organs, skin, hair, and nails are about 95% protein, along with your bones and nerves. Meat, fish, eggs and poultry are known as complete proteins. Others include soybeans, sunflower seeds, and peanuts. 60% of protein consumed is changed into sugar (glucose), that’s why sugar is completely unnecessary in your bodybuilding diet.

2/3 of your diet should be protein — the other third should be made up of fresh raw fruit, vegetables, nuts and seeds. Liver is the most effective source of complete protein. It’s the number on food that not only builds your body up, but greatly increases your energy. It relieves fatigue and neutralizes many dangerous drugs within your system.

Fat produces an energy reserve, slows down the rate at which food is digested and is a source of heat and energy, and a cushion for vital organs. Fish is practically a perfect food. It’s excellent source of high quality protein, vitamins and minerals. Eggs, are another superior protein food, 1-2 a day are recommended for everyone. They supply a full measure of minerals. True, they do contain cholesterol, but they are an excellent source of lecithin, inositol and many other effective cholesterol controlling agents. Powdered milk is outstanding because it consist of an abundance of fat free protein, vitamins and minerals. It’s known to rejuvenate the heart, brain, and verves and strengthens the failing body.

Natural carbohydrates invigorates the body and supplies is with warmth and vitality. The potato is not to be eliminated from your bodybuilding diet. It’s a vegetable and contains many nutritional elements and it’s very easily digestible. Honey is in the blood stream 20 minutes after eaten. It’s the best heart stimulant you can use. Honey has much greater advantage over sugar. It fills any void that may occur in the daily intake.

Here are the 4 fine qualities of honey:

a wholesome food

it’s a purifying cleanser

it has regenerative power

it’s a sweet that has natural laxative qualities

REMEMBER: It is not how much you eat — it’s what happens to the food after you have eaten it. Eating large quantities of food will not help your muscle building progress it it’s the wrong food!!

The true affects of Caffeine on our bodies

Caffeine is found in everything from face creams to coffee. But its effects aren’t yet fully known, reports Joanna Bounds.

We’re a nation of drug users. We take our first hit in the morning and many of us continue throughout our working day.

Addicts say they can’t function without their daily dose of caffeine. Globally, we consume 120,000 tonnes of the stuff each year, making it the most widely-consumed psychoactive substance in the world. And most of our caffeine intake comes in the form of a cup of coffee or can of cola.

And while caffeine consumption is deeply-entrenched in society, the “good” versus “bad” debate has been going on for centuries. This may be because caffeine has the same pharmacological effects on the body as many substances deemed harmful – although that doesn’t stop nine out of 10 people throughout the world using it regularly, say Alan Weinberg and Bonnie Bealer, authors of The World Of Caffeine (Routledge). high times There are many ways of ingesting our drug of choice. Besides coffee, tea and chocolate we can get our kicks from “energy” drinks and over-the-counter medicines. In the US there are caffeine tablets, caffeinated waters, and even lickable caffeine-infused lipsticks from US cosmetics company Hard Candy. Yet the effects of caffeine still aren’t fully understood.

“Caffeine’s effects on the body are complex,” says John Miners, professor in clinical pharmacology at the Flinders University of South Australia. “It affects the nervous system, the brain, the bodily organs, respiratory system and metabolic activity. But there’s still a fair amount of work left to be done on caffeine.” What is known for sure is that caffeine causes the body to release adrenaline, resulting in the “fight or flight” response, which enabled our hairy ancestors to run from sabre-tooth tigers. And, of course, gives you that morning buzz.

But, in the case of caffeine toxicity, it’s also been proven that it can be a killer. High doses of caffeine have resulted in roughly 20 deaths in Australia. The last fatality occurred a few years ago, when a 25-year-old woman collapsed in a bar after drinking a guarana-based tonic (which has since been taken off the shelves). Because the woman had a heart condition, she was careful to keep her caffeine intake low, yet the drink’s packaging did not indicate its high caffeine content.

“Some caffeine-based drinks are called “smart”, “happy” or “energy” drinks,” says Rebecca Smith, food policy officer for the Australian Consumers Association (ACA). “Others are marketed as a thirst quencher and are not the best way to rehydrate after exercise as caffeine inhibits the absorption of water.” The proliferation of such drinks has led to the Australia New Zealand Food Standards Ministerial Council forming a policy stating that caffeine cannot be added to any other products besides cola and energy drinks and those that do contain caffeine must be labelled clearly.

“There is no doubt that the concentration of caffeine in soft drinks and energy drinks has a marked pharmacological effect, which people need to be aware of,” says Professor Miners. “People monitor the amount of caffeine they drink but are unaware of the concentration of caffeine in other products. Energy drinks are the main area of concern.”

Even though death by coffee isn’t a concern for most of us, kick-starting the day with a large latte can lead to a caffeine addiction.

“Caffeine has the same sort of mechanism as cocaine or heroin, but
obviously with much less effect. This is part of the reason why people become
addicted to it,” says naturopath Ilana Lamont.

If you’re trying to kick the habit she advises weaning yourself off caffeine, rather than going cold turkey, and says withdrawal symptoms can include headaches, fatigue and depression. And it doesn’t take long for withdrawal symptoms to kick in.
“A lot of people get tired and depressed when they are coming down from the effects of caffeine,” says Lamont. “And that can be as soon a couple of hours after they’ve drunk their last coffee. Which is when they reach for the next cup. So it’s a vicious cycle.”
addicted to mug And be aware, says Professor Miners, that caffeine ffects people differently.

“In terms of effects on the body, and the rate at which it is eliminated, individuals handle caffeine in different ways,” he says.

“It’s influenced by factors such as age (children eliminate caffeine more quickly) and whether you smoke or not. Smokers eliminate caffeine at twice the rate of non-smokers. That’s why some people get heart palpitations and others don’t, and why it keeps some people awake but not others.”

And caffeine-induced insomnia isn’t urprising when you think that, if you drink a large cup of coffee at 3pm, 50 per cent of the caffeine will still be in your body six hours later. The reason it keeps you awake, says Lamont, is because the caffeine is stimulating your brain at a period of time when it’s not meant to be active.

Some people should avoid caffeine more than others. Pregnant women are especially at risk, as revealed by a study by Aarhus University Hospital in Denmark earlier this year. It showed that women who drink more than eight cups of coffee a day triple their risk of having a stillborn baby compared with non-coffee drinkers. A report in the Lancet Medical Journal also revealed that women who drink more than one cup of coffee a day are half as likely to conceive as those who drink less than a cup a day, as caffeine stimulates the production of chemicals in the body that slow conception.

user friendly But it’s not all bad news – caffeine does have ome positive effects too. Researchers at the University of Queensland have discovered that giving prematurely-born babies minute amounts of caffeine, rather than the drugs that are currently used, is a safer option when it comes to treating breathing problems.

Caffeine is also useful when it comes to the morning-after. A hangover equals a headache because alcohol enlarges the blood vessels in your brain. Caffeine does the opposite and constricts blood vessels, hence its use in over-the-counter painkillers.

It’s been proven that drinking a cup of coffee before exercising enables you to work out for almost a third longer. Plus, researchers at the Australian Institute of Sport have discovered that caffeine triggers muscles to start using fat as an energy source instead of carbohydrates.

So, is caffeine good? Or is caffeine bad? The solution to the onundrum, says Lamont, is to carefully monitor how much you’re putting into your body.

“Keep a log of how much chocolate, ola, coffee and tea you’re having each day,” she says. “Have a couple of cups of coffee a day, but not eight or nine, and drink lots of water to counteract its diuretic effect. Keep your intake to a minimum and you won’t be doing your body as much harm.”

beauty buzz As well as putting affeine into your body, the latest innovation is rubbing it into your skin. Facial toners, cellulite creams and body-contouring products now often contain caffeine, with companies claiming that it helps to firm and tighten.

French cosmetics company Clarins uses caffeine in some of its products, including face creams such as Contouring Facial Lift, and Shiseido’s celebrated anti-cellulite Body Creator also contains caffeine. The Fuji Spinning Company in Japan has even manufactured caffeine-infused underwear which, it claims, helps activate fat-dissolving enzymes.

Beauty insiders claim that caffeine-based creams work as diuretics, draining fatty cells of fluid resulting in firmer skin. But health professionals are dubious about the beauty benefits of the drug.

“It’s difficult to see the reason for including caffeine in beauty products,” says Professor John Miners.

And naturopath Ilana Lamont thinks it may just be another in a long ine of wonder compounds touted by cosmetics companies. “I can see no viable way that caffeine does anything,” she says. “I think it’s little more than the latest trend in the beauty world.”

A healthy immune system depends directly on what you eat

How can our family boost our immune systems?

Immunity eating for resistance is the key to a strong and healthy immune system.

Our bodies are constantly bombarded with bacteria, viruses and other organisms.

The immune system is the one defense we have against this attack.

Your ability to maintain a healthy immune system depends directly on what you eat. In parts of the world where healthy, nutritious foods are in short supply, people frequently have weak immune systems, and are more prone to developing infections.

In people with serious illnesses such as cancer, who often have trouble eating well, immunity can take a downturn. Having a low level of even a single nutrient may cause the immune system to pay the price. Eat foods high in vitamin B-6 to quickly help you regain strength. Eating more of certain foods, and less of others can boost the body’s ability to fight most illnesses, from colds to cancer.

The immune system is capable of making more than 100 billion types of antibodies so it can recognize and attack just about anything it comes into contact with. It has a long memory. If that same germ comes back months or decades later, the appropriate antibodies will go into action.

The most powerful protection you can give your immune system is to eat a well- balanced diet containing a variety of fruits, vegetables, whole grains, seeds, nuts, and seafood. These foods are high in nutrients that can help keep your immune system healthy.

Some of these nutrients are antioxidants, which may help give the immune system an added boost. Foods for boosting your immunity are those that contain beta-carotene, a plant pigment found in foods such as spinach and winter squash. 15 to 30 milligrams daily, or two carrots, can have a significant impact on immunity . There are many more sources of beta-carotene. Add vitamins C, E and reduce fat to raise your immunity. People who cut back on fat in their diets have a rapid increase in natural killer cell activity which is a sign of immune system strength. Eat fewer processed foods, and bring your fat levels into the safety zone

Listen to Your Body, Experiment, and Customize to Your Diet

As with exercise, you should continually experiment to discover what works best for you. Creating the right diet plan for you should be a process of trial and error – and ongoing experimentation with portion sizes, food combinations, eating at different times of the day, etc. This will take time and practice on your part. Prepare to be flexible and willing to learn from and improve on your mistakes. Every time you experiment with an open mind, you have an excellent opportunity to learn and improve. Take advantage of this!

Many diet plans tell you what to eat, how much to eat, and when to eat it. This does not teach you how to attend to your own cravings, desires, or hunger. This teaches you nothing about living and feeling healthier and happier. Everyone has different strengths, weaknesses, and eating patterns. You will only become successful when you learn to respond to your own feelings and not to what someone else says is right for you. It is critical that you learn how to be aware of and attend to both feelings of hunger and fullness, and learn what will satisfy you both physically and psychologically.

Your own body, not someone else’s routine, is the very best guide for how much you need to eat. Try to get in the habit of tuning in to your internal cues of hunger, and not just eating the amount of food you think you should, or tuning in to external cues like the sight or smell of food. It’s okay to eat any amount of food to feel both physically and psychologically satisfied. But you must learn to stop when you feel comfortably full, not stuffed.

Theres No Such Thing as Cheating

There’s no right or wrong way to eat. Healthy eating is all about motivation, balance, and flexibility. There will be times when you eat a high-fat meal or eat beyond fullness, or when your schedule gets so busy that you miss a work- out. This happens. It’s normal. But it’s very important that you don’t get down on yourself and abandon your new healthy lifestyle when this happens.

If you’re like most people, your reaction to these diet/ fitness obstacles is guilt. You feel as if all your hard work has been for nothing. “I blew it; I was doing so well. Oh well, I might as well enjoy this weekend and start over on Monday.” Or even worse: “I just don’t have the motivation or will power to start over and be successful. I quit.” Feeling defeated, many people discontinue the healthy living and return to their old routine until some mythical time in the future: “Maybe this spring will be a better time to start over again.” This kind of scenario is a perfect example of the diet mentality at work.

An all-or-nothing attitude is why so many people have so little success; we choose structured programs because they relieve us from making choices for ourselves. A properly designed program makes sense, but expecting to stick to a structured eating and exercise plan for an extended period of time without ever deviating makes no sense at all. In fact, this is so unrealistic as to be a set-up for failure. If you begin to change your habits with the assumption that any deviation from your plan will ruin it, you might as well not even begin. Life is full of unplanned obstacles, distractions, and temptations. Your best approach is to prepare for them, keeping an open mind and maintaining a positive attitude.

It’s very important that you begin your healthier lifestyle with an understanding that there will be days when you will stray from healthy eating and exercising. Before you begin, tell yourself that no matter what happens, rather than abandoning your new lifestyle, you’ll resume your healthy habits as soon as you can; it is equally important that you feel confident, not guilty, about doing so. What- ever the temptation or obstacle is, keep in mind that it’s not wrong or bad to eat fattening foods once in a while or to miss a workout. Just remember to resume your healthy lifestyle. If you keep moving forward and you don’t let guilt and discouragement stop your program all together, you’ll eventually have improved eating and exercise habits.

With this approach, there is no such thing as cheating. When we feel we are cheating, we often punish ourselves; we make ourselves feel guilty, frustrated and defeated. Replacing the negative concept of “cheating” with the idea of “straying from healthy habits” takes away the all-or- nothing emphasis on right and wrong. If you treat every deviation from your plan as a failure, you won’t get very far

Substituting the idea of a brief straying away from your plan instead of feeling guilty, and learning to return more and more quickly to healthier habits, is more realistic. It’s also easier and more enjoyable.

In the non-diet approach, all foods are legal. There are no “good” foods or “bad” foods. You must believe this. Sudden changes and/or drastic restrictions of high-fat foods when you have a preference or craving for fat will result in feelings of deprivation. No one can or should go through life depriving themselves of foods they really enjoy. You must learn how to make gradual healthy changes to the foods you love while experimenting with and learning to appreciate new flavors and textures.

A recent survey showed that more than 75 percent of people feel guilty about eating so-called “bad” foods. The greatest obstacle to adopting healthy eating habits is guilt. Attaching a value to foods only makes you feel bad for eating them. When you do decide to eat a high-fat food, enjoy it. Don’t beat your- self up over it. Just make a special effort to eat low-fat the rest of the day. Remember, there is nothing wrong with splurging now and then. It can even be good for you if the satisfaction of a higher-fat meal that you’ve been craving helps you stick with a low-fat lifestyle the rest of the time.

If you’re having a special diet meal that’s different from what the rest of your family or friends are eating, you’ll feel as though you’re being punished. In order to be successful in changing your eating habits, you must look forward to and enjoy each meal you eat. This doesn’t mean that you have to learn to like rice cakes and celery. It means you must learn how to make simple changes in the foods you love.

Perhaps one of your favorite meals is fried chicken, a baked potato, and salad. Small changes in how the food is prepared can turn this traditionally high-fat meal into a low-fat well- balanced one. Simply marinating a skinless chicken breast in sweet and sour sauce, rolling it in bread crumbs, and baking it makes the chicken a lot less fattening than if it’s fried. Instead of butter or regular sour cream on your potato, try low-fat or nonfat sour cream or a reduced fat ranch dressing. Try using a non-fat or low-fat salad dressing rather than a regular dressing and adding as many vegetables to your salad as possible for their additional flavor, texture and nutrients. Any or all of these changes drastically reduce the amount of fat in the meal without sacrificing flavor or feelings of satisfaction.

Healthy eating patterns can only occur when you’re enjoying all the foods you eat. If you’re eating low-fat foods just to be healthy but without enjoying the flavors and textures or how they make you feel, this most likely won’t be a permanent change. However, if you begin enjoying healthy foods, you’re far more likely to stick with healthy eating for life.

Many people also enjoy eating out but associate this with being “bad” or eating “illegal” foods. Fortunately, it is very possible to eat a healthy, low-fat meal in a restaurant. You don’t need to forego your favorite foods or eat before you go out with friends or family. The same decision-making process occurs whether you eat at home or go out to a restaurant. Many people think that they have two options when eating: eating for taste and pleasure or eating for health. As you learn and practice healthy eating techniques, these two options will become one and the same. Good luck and enjoy all the wonderful benefits of a healthy, active lifestyle.

By Chad Tackett

Health must be Earned and Learned

The after 50 set back that occurs in many people is due to improper diet. Once you past the age of 50, you must begin to rebuild your body — if you wish to avoid senility and retain sound mentality and physical vigor. As long as you supply the body with the materials it needs to rebuilt and repair cells you will have good health.

Re-examine your dietary habits — make sure your daily intake of food is nutritional. Slowly eliminate processed food (which is white flour and their products, french fries, cake, cookies etc.) and sugar from your eating habits. Now, you might say what’s left? There are many natural foods that are super in nutritional value and will do wonders for your muscle size and overall shape. It’s time you began to build a knowledge and understanding for good nutrition while you build your body. Be aware of the vitamins, minerals in food and what fantastic things these foods can do for you and your body.

Protein is the bodybuilding substance needed to form new tissues and cells and rebuild and repair old one. Your blood, tissues, organs, skin, hair, and nails are about 95% protein, along with your bones and nerves. Meat, fish, eggs and poultry are known as complete proteins. Others include soybeans, sunflower seeds, and peanuts. 60% of protein consumed is changed into sugar (glucose), that’s why sugar is completely unnecessary in your bodybuilding diet.

2/3 of your diet should be protein — the other third should be made up of fresh raw fruit, vegetables, nuts and seeds. Liver is the most effective source of complete protein. It’s the number on food that not only builds your body up, but greatly increases your energy. It relieves fatigue and neutralizes many dangerous drugs within your system.

Fat produces an energy reserve, slows down the rate at which food is digested and is a source of heat and energy, and a cushion for vital organs. Fish is practically a perfect food. It’s excellent source of high quality protein, vitamins and minerals. Eggs, are another superior protein food, 1-2 a day are recommended for everyone. They supply a full measure of minerals. True, they do contain cholesterol, but they are an excellent source of lecithin, inositol and many other effective cholesterol controlling agents. Powdered milk is outstanding because it consist of an abundance of fat free protein, vitamins and minerals. It’s known to rejuvenate the heart, brain, and verves and strengthens the failing body.

Natural carbohydrates invigorates the body and supplies is with warmth and vitality. The potato is not to be eliminated from your bodybuilding diet. It’s a vegetable and contains many nutritional elements and it’s very easily digestible. Honey is in the blood stream 20 minutes after eaten. It’s the best heart stimulant you can use. Honey has much greater advantage over sugar. It fills any void that may occur in the daily intake.

Here are the 4 fine qualities of honey:

a wholesome food

it’s a purifying cleanser

it has regenerative power

it’s a sweet that has natural laxative qualities

REMEMBER: It is not how much you eat — it’s what happens to the food after you have eaten it. Eating large quantities of food will not help your muscle building progress it it’s the wrong food!!