Fitness Health Network » Weight Ladder

Tropical Storm Fay Roundup

Weight Ladder — Wed, 20 Jan 2010 19:20:56 +0000

The flooding Fay has caused in Florida is a nightmare. My sympathies go out to those who were affected.

This week from the Fitness Health Network:

Get Fit Slowly takes a look at the Average Athlete vs. the Olympic Athlete.
The Journal of Healthy Living lists Seven Gadgets to Help Get In Shape.
Today Will Be A Great Day At The Gym says NCN.
Lazy Man and Health looks into The Baby Food Diet, the latest in diet fads sweeping the internet.
Fat Man Unleashed guest writer this week posts A Tip is Just a Tip, but a Before and After is My Life.

From Weight Ladder Readers:

Use these 13 Tricks To Maximize Your Sleep Efficiency by One Crumb to help you sleep.
Food glorious food: engineer style at MizFitOnline for tips about food and exercise from an engineer.
One of Iowa Avenue’s members writes 8 Minutes a Day for a Tight Ass.
4XLT blogs on 150 Pounds of Purgatory.
For an interesting read check out Health Habits’ Scientists Discover How to Create “Anti-Obesity” Brown Fat.
Cash Money Life says you can save $400 by getting yourself a Free iPod touch and Printer with Apple Education Discount.

Thanks to the carnivals that hosted us this week:

Workout Blog Carnival @ Workoutebooks

Originally posted 2008-08-24 05:59:08. Republished by Blog Post Promoter

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Father’s Day Edition of Weekly Roundup I can’t stay and write for long. My wife brought my dad out (from all the way across the country) as a surprise on Friday. We’re having Father’s Day brunch today. What are your plans for Father’s Day? Be sure to tell your Dads how much you love them. Wives……
What Does “Eating Healthy” Really Mean? With hundreds of different diet plans, exercise plans, fad diets and weight loss short cuts out there, it can be extremely difficult for people to figure out what healthy eating really means. Does eating healthy really have to do with downing protein shakes, drastically cutting calories, eliminating carbs and taking……
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Building Your Own Gym At Home pt 2

Weight Ladder — Wed, 20 Jan 2010 07:13:38 +0000

Why spend all that money on a gym membership when you end up making up excuses not to go every week? Why not build your own home gym where you can work out comfortably in your own home? Here is part two of a three part guide to building your own gym at home.

Space for your Home Gym

You are going to need a solid floor that you can do your exercises on. If you are lifting weights, which is what this article is focusing on, then you are going to want to have a solid surface on which you can drop weights during exercise like power cleans and dead lifts. Garages and basement floors tend to work well for this. If you have a nice hardwood flooring, you need to change your strategy a bit.

Area of Space: You need at least 10 square feet for a good workout space. Your gym should not be shoved into a corner or closed off where you will never think about it. Instead, your home gym should be in an accessible room with space, and windows for good lighting.

Height of Roof: You want to make sure that the home gym has a high enough room that you can reach above your head and still have at least a couple of feet of clearance to handle overhead movements, tall machines and so on.

Flooring for your Home Gym

The flooring that you choose for your home gym needs to be able to do two different things. First and foremost, it needs to be able to reduce the noise created by the machines and the weights that you use in your home gym. Secondly, the flooring that you choose needs to be able to protect the flooring underneath. Here are some of the options that are available to you for this purpose:

Plywood Flooring: You can use layers of plywood and then place a heavy fabric or carpet on top. The carpet may slip around a bit. It isn’t going to give you solid footing all the time, but it is a worthwhile floor option if you are looking for something easy and inexpensive.

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Photo Credits: markhillary

Originally posted 2009-09-15 03:29:22. Republished by Blog Post Promoter

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5 Reasons to do Early Bird Exercising

Weight Ladder — Tue, 19 Jan 2010 18:58:52 +0000

If you can barely pull yourself out of bed in the morning, let alone exercise, it can be difficult to put together a workout plan. There are many benefits to getting in your day’s exercise in the wee hours, even if it is a little difficult at first. Let’s look at just a few reasons why exercising in the morning may be right for you.

1. Evening exercise is too easy to put off.

After work or school, we’re tired and all we want to do is relax. It is all too easy to put off that workout until tomorrow when your coach is beckoning. People who exercise in the morning generally find that they are less likely to skip their workouts once they get into a routine. You’ve got your whole day ahead of you, and you won’t be in the mode to wind down in the morning.

2. Morning exercise increases your metabolism.

One of the single best reasons to haul yourself out of bed in the morning for some cardio or strength training is that you’ll be giving your metabolism a jump start with all that activity. Better yet, the effects last throughout the day, so you’ll be burning fat even while you’re sitting at a desk. This is a great way to start your day.

3. You’re training your body to be more energized.

When you get into the routine of exercising in the morning, your body will begin to anticipate this. After a few days, or maybe as long as two weeks, your body will start producing endorphins right before you wake up. This means that you’ll wake up feeling less groggy and you’ll be more alert. If you can stick it out for a few days, you’ll be doing yourself a big favor and you will see results.

4. Your brain will thank you.

If you need to be sharp mentally for a big day at work, exercise is very good for your brain. All those good chemicals that exercise releases into your bloodstream help your brain function better and you will be more mentally alert. It may not seem like it at first, but you should notice a big difference in how you feel during the day after regular morning workouts.

5. You’ll sleep better.

Exercising later in the day tends to disrupt your body’s cycles. All the benefits we mentioned earlier will be occurring, but they will be happening too late in the day. You may find that you’re too wired to go to bed if you exercise too late in the day. All of that brain power and metabolism boosting will be going to waste! By switching to morning workouts instead, your body will be ready to go to sleep at the end of the day and you will sleep more soundly.

It may be hard to get up a few minutes earlier, but in the end, you’re doing your body a big favor. Take the morning exercise challenge for two weeks and see how you feel!

Photo Credits: 1

Originally posted 2008-08-26 05:49:30. Republished by Blog Post Promoter

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What is Frozen Shoulder?

Weight Ladder — Tue, 19 Jan 2010 06:47:38 +0000

The term “frozen shoulder” conjures up all sorts of mental images, but this term refers to an injury that is quite common. A frozen shoulder is a painful problem that results in a lack of mobility of the afflicted shoulder and it can be quite troublesome for many people. It is estimated that at least 2% of the population has to deal with this ailment and many of that segment are between the ages of 40 and 60.

While frozen shoulder can occur as a result of the aging process, it can also be the result of a sports injury. For example, this is a common complaint of pitchers, quarterbacks and even tennis players. It is similar to a rotator cuff problem, but it actually involves the capsule around the joint. Over time, particularly if proper treatment isn’t given, this capsule thickens and hardens to the point where movement is nearly impossible.

The entire process of dealing with a frozen shoulder can take more than two years. Typically, it begins with a dull, aching pain, particularly after strenuous activity. This pain becomes more acute if nothing is done, and in a few months, the shoulder becomes “frozen.” Movement is greatly reduced and the level of pain increases. It can take more than 24 months for the “thawing” process where the capsule reverts to its former state and movement is again possible.

If you have a frozen shoulder as a result of overexertion, or even if it occurred for reasons unknown, there are some steps you can take to help speed up the healing process. First and foremost, the activity that caused the frozen shoulder should be stopped. For example, throwing a football repeatedly is not only going to be incredibly painful, but it may actually make the injury worse.

Physical therapy is generally recommended, but this can be quite painful. It is best to have a professional assist you if your particular case of frozen shoulder is very bad. In some severe cases, your doctor may need to prescribe a surgical procedure to prevent the pain from getting worse.

Certain exercises can be performed to help with the pain and to increase mobility. Shoulder stretching exercises are the most beneficial, but only when they are performed properly. Movements should be slow and the patient must never over stretch. You can bring the affected arm in front of your body holding your elbow with the other hand and slowly stretch out the joint. Other exercises include lying on your back and slowly bringing the affected arm up over your head.

To prevent frozen shoulder, it is essential to properly warm up before attempting any exercise that it is repetitive or focuses largely on the shoulder. In addition to sports players, this can also be a big problem for weight lifters and those that do a lot of pull ups or other exercises that are weight bearing. With proper stretching and the right exercise techniques, this painful condition can be avoided.

Photo Credits: 1

Originally posted 2008-08-25 05:53:25. Republished by Blog Post Promoter

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Coming Back After an Injury

Weight Ladder — Mon, 18 Jan 2010 18:40:53 +0000

Injuries are an unfortunate part of exercise for many people, and in some cases, one bad injury can completely derail your plans for weight loss and getting fit. However, there are certain techniques that you can use to ensure that you’ll keep losing weight and getting healthier, even if you are laid up for a few weeks or month with an injury.

First and foremost, most of your attention should be focused on preventing injury. Proper stretching is essential and knowing how to do exercises the proper way will help prevent you from pulling a muscle, straining a ligament and injuring your joints. If it’s too late however and you are already dealing with the pain and frustration of a workout related injury, here are some tips to help stay in shape during this time.

1. Talk with your doctor.

This is the absolute first step before trying anything. You will need to get clearance to continue working out and your doctor will most likely have some suggestions that will help you formulate a new workout plan. They may also be able to prescribe some physical therapy sessions that can be very beneficial in recovering from your injury and may even be covered by your insurance plan.

2. Don’t make the same mistakes again.

Learn from your injury and make sure that you avoid having it happen again. Whether that means learning how to stretch the right way, or knowing your own limits, it is vital to put what you’ve learned to good use. Before you even think about exercising again, you’ve got to have the basics down.

3. Start off slowly.

You’re not going to be able to get right back up on that horse and gallop off. You’ll need to work back up to your workouts and take them slowly. Remember, even small segments of exercise a few times a day can be just as beneficial as long workouts.

4. Exercise the parts that are still healthy.

In order to heal properly, you’re going to need to keep your injury protected. For example, let’s say that you injured your knee. This means that any exercise you do should be focused on your upper body, or even exercises like swimming that will not put any stress on that joint. The key is to keep moving, not to make your injury worse.

5. Find alternatives to your former exercise plan.

Talk with a personal trainer that is familiar with sports injuries to develop a new exercise plan that will allow you to stay fit during your recovery period. There are always alternatives that you can try that will give you the same health benefits without stressing your injury.

6. Cut back on extra food.

It’s very tempting to lie on the couch and indulge in some comfort food when you are injured. Remember, you’re not going to be as active, so your calorie needs will be lower. Adjust your food intake accordingly to make up for your lack of activity.

Photo Credits: 1

Originally posted 2008-08-18 05:24:47. Republished by Blog Post Promoter

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Exercise Anywhere You Go

Weight Ladder — Mon, 18 Jan 2010 06:28:22 +0000

The best way to benefit from weight loss and exercise is to make it simple. When you make small, regular changes, they will actually add up to much more serious weight loss improvement than what you would achieve by making too many changes at once. There are a wide variety of healthy workouts that you can achieve without a lot of time, space or equipment. The following workout is designed to provide you with an excellent basic workout that you can achieve outside without requiring any equipment. This means that you can rely on your own body for resistance and will be able to do this workout no matter where you are.

All that you are going to need in order to achieve the requirements for this particular brand of workout is a stop watch, enough space to execute the exercises properly, and your own body since your body is the only thing necessary for the creation of resistance. What you should be doing here is attempting to race the clock to see just how fast you can finish the exercise sequence. You should be using a full range of motion and you should never sacrifice good form for the purpose of speed with each of these movements. Simply get the stop watch started and get ready to go!

The Actual Workout:

0 – Warm Up with a light walk or jog,
1 – Begin with a ½ mile run,
2 – Transition into squats or chair-squats, completing a total of 30,
3 – Transition into push-ups or bent-knee push-ups, completing a total of 20,
4 – Transition into sit-ups, completing a total of 30,
5 – Transition into a ¼ mile run,
6 – Transition into squats or chair-squats, completing a total of 60,
7 – Transition into push-ups or bent-knee push-ups, completing a total of 20,
8 – Transition into sit-ups, completing a total of 60,
9 – Transition into a ½ mile run,
10 – Transition into squats or chair-squats, completing a total of 30,
11 – Transition into push-ups or bent-knee push-ups, completing a total of 20,
12 – Transition into sit-ups, completing a total of 30,
13 – Cool Down with a stretch and a light cool down walk or jog.

You should be scaling this workout to suit both your fitness level and your ability level. Shorten the runs or even cut down on the exercise numbers by a third or a half as needed to prevent yourself from overdoing anything. If you have problems performing any of these exercises, try to substitute in another exercise to suit your needs. Make sure that you are not overdoing it with this workout, otherwise you may end up hurting yourself without doing yourself any good.

Despite its simplicity, this is a challenging workout capable of testing your physical limits and keeping you in good shape. This workout, when combined with a healthy diet will completely revolutionize how you lose weight and get healthy.

Photo credits: Thomas Hawk

Originally posted 2009-09-07 03:58:30. Republished by Blog Post Promoter

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Improve Sleep for Better Nutrition

Weight Ladder — Sun, 17 Jan 2010 18:19:42 +0000

Poor sleep is capable of hampering your health on an overall basis, and this includes how well you are going to perform in any weight loss or health improvement endeavor. There are a number of side effects that are associated with sleepless nights including premature signs of aging and even a compromising of your immune system. Getting a good night’s rest should be high on the list of things that you need to do in order to boost your fitness levels and your overall health levels. Sleep is absolutely crucial when it comes to boosting your immunity to optimum levels. When you are not getting enough sleep every day, then you may end up with less effective workouts, and you may end up storing more fat on your body as a result.

But this isn’t all, because your ability to deal with stress all throughout the day is also capable of being compromised by not getting enough sleep. This is why studies are showing that women who are stressed regularly turn to food looking for soothing. Many women also eat more in an attempt to pick up their energy levels.

Here are seven tips for a great night sleep that will help you boost your overall well being and your weight loss effort in the process.

Tip #1 - Make sure that you are getting regular exposure to the sunlight outdoors, especially during the afternoon hours. Research is showing that people that work during the night can actually improve their sleep during the day just by working under bright lights at night.

Tip #2 - Before bedtime, lower the lighting in your apartment or home through the use of dimmer switches or by turning off a couple of lamps in your home. The darker space will help you calm down for quicker and better sleeping.

Tip #3 - You should not allow yourself to nod off while in a chair or on the couch. When you begin to feel drowsy, you should get up and get in bed. This will ensure that you have the highest quality level of sleep possible.

Tip #4 – You should only be making your bedroom a space for sleep. You should not turn your bedroom into an office, an entertainment center or a study hall. When you designate a special space for sleep, your sleep improves significantly in quality.

Tip #5 - When you cannot sleep for some reason, try to use thoughts and imagery in order to achieve relaxation. Deep breathing techniques are another option worth trying.

Tip #6 – If you have not fallen asleep within a period of 20 minutes, find something to engage yourself in until you feel sleepy again. Tossing and turning without reprieve is not a solution.

Tip #7 – Hide your alarm clock out of your sight, because watching your clock is not going to make it any easier for you to sleep.

Photo Credits: Old Shoe Woman

Originally posted 2009-09-09 03:29:32. Republished by Blog Post Promoter

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Weekly Roundup: July 20th Edition

Weight Ladder — Sun, 17 Jan 2010 06:12:26 +0000

How is your Sunday going? Are you looking to play a little golf or go fishing? Perhaps if your like my sister, you’ll spend the day sitting down with a good book.

This week from the Fitness Health Network:

It’s hot, the sun is shining, and you’re in need of SPF protection. Lazy Man and Health writes a review on Neutrogena Sunscreen.
A picture diary is a good way to keep motivated and track weight. See what your fellow bloggers at Get Fit Slowly look like: then and now in Together Again.
What are Nitrates and Why Are They Bad!? Journal of Healthy Living explains succinctly in this post.
This guest post from Fat Man Unleashed looks into Overeaters Anonymous (OA) Meetings.
NCN is right on track in One Pound A Week – Right On Schedule.

Thank you to all my readers. I wanted to give a little shout out to those that wrote to me this week:

Yoga Practice: Your Roadmap To Perfect Balance at Healthy New Age is an in depth look at yoga.
Recession Or Not – The Challenge The Fed And Our Economy Has by Free From Broke explains nominal Federal Funds rate and what it means for us.
Mizfit’s Guest Chef Time: The ImNotWorthy ImNotWorthy edition will make your mouth water.
Quick to Fit examines 100 calorie packs in Think you’re eating healthier by buying 100 calorie packs? What do you think?
Simple Weight writes this week 8 tips to make a food diary work for weight loss rather than just plain more work.
Andrew is thinking about participating in The Volcanoes Challenge.
What a work out! Boot Camp at Healthy Living Today gives a run down of Mark’s exercises for the day.
Nutrition- week 3 over at Family in Shape provides a list of healthy snacks.
At Livinlavidalocarb there is talk about A New Stevia-Based Sweetener Called Truvia.
What do you do to make walking interesting? On my walk today… Spunkysuzi takes photos.
Speaking of walks, Nutrition Fitness Life takes walks too. My Daily Jaunts says walking clears away the cobwebs!
Tippin the Scale Thursday’s over at Weight Down… Money Up, is a short, sweet, little check in for healthy eating. Where do you eat out that is healthy?

Originally posted 2008-07-20 05:51:46. Republished by Blog Post Promoter

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4 Foods to Lower Your Blood Pressure

Weight Ladder — Sat, 16 Jan 2010 18:05:24 +0000

High blood pressure is a problem that affects millions of Americans every year. Many of us are struggling with numbers that are too high and we cannot seem to get them down. Before trying any of the advice mentioned here it is vital to speak with your doctor. You may need to have medication to lower your pressure or you may be able to do it with your diet. Either way, you need to make sure that you are doing it the right way.

So, let’s take a look at some foods that are known to help you lower your blood pressure. Please keep in mind that we’re not suggesting that you eat entire bowls of the below foods, but in moderation and with the right amount of exercise, each one has the potential to lower your blood pressure.

1. Oatmeal.

Out of all the foods you could eat to get your blood pressure under control, oatmeal is probably the most powerful. People get results with oatmeal that are astounding and in some cases, blood pressure readings can drop by ten points or more after a month of eating oatmeal every day. This food is rich in soluble fiber and helps bind fat in your body before flushing it away. Numerous studies have been done on oatmeal and its effects and it is one of the easiest foods to eat to help get those numbers down. Just don’t fall into the trap of pilling on the sugar to make it more palatable.

2. & 3. Onions and Garlic.

You may not be very popular, but you will have lower blood pressure with these foods. They both work in much the same way by thinning the blood and making it easier to pump it through your body. These should be eaten in moderation, or you can even take garlic capsules to get the same results, without having to worry about the breath issue.

4. Melons.

The melon family, including cucumbers and cantaloupe, have been shown to help lower blood pressure. The good news is that these are quite tasty, easy to eat and won’t leave you with bad breath like onions and garlic can. You can easily add at least one serving of either every day.

By far, the best way to really lower your blood pressure is to get healthy. This means proper exercise, the right kind of diet and talking with your doctor to determine how to get your numbers into an acceptable range. You may be able to do it with your diet, but if not, it is important to take that medication to lower you numbers. It is far better than the side effects of having high blood pressure. Just remember, never try to lower your blood pressure on your own without the care of a doctor. You don’t want to risk your health, especially if your blood pressure is already quite high. Do it the smart way and your numbers will improve!

Photo Credits: 1

Originally posted 2008-08-12 05:47:28. Republished by Blog Post Promoter

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Weight Loss Photos

Weight Ladder — Sat, 16 Jan 2010 05:56:08 +0000

Well I decided it was time to start a photo page to document pictorially my progress. So without further ado I present…

Before and After Weight Loss Pictures

Future updates will be added to the linked page with the full size photos being added. A blog post with thumbnail(s) will announce any future pictures (similar to this post.)

Click image for larger picture:
390.4 Pounds Starting Point

337.5 Pounds (53 pounds lost) Almost 40% to Goal Midway Point:

Originally posted 2008-06-23 00:40:10. Republished by Blog Post Promoter

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4 Heart Healthy Exercises

Weight Ladder — Fri, 15 Jan 2010 17:47:32 +0000

If you want to get on the road to a healthy and full life, you need to focus not only on losing weight, but also doing exercises that are going to benefit your most powerful organ, your heart. It may be tough at first, but it’s important that you don’t get discouraged. Start out slow and keep your goals in mind. Whether you need to reduce your cholesterol or lower your blood pressure, combining these tips with a healthy diet can get your body and your heart back in shape. Just make sure to hydrate!

Run

Let’s get started with the first exercise that is probably the best for your heart. Running combines all of the essential ingredients into one exercise. You’re getting your heart rate up, you’re using all of your muscles and you’re building endurance. The problem is, if you’re pretty out of shape, running can be very difficulty. For those with knee problems or joint issues, running may not be an option. However, there are low impact ways that you can still get the benefits of running without hurting yourself.

Walk

Start out by walking for ten minutes at a slow pace. After this period of time elapses, walk fast for five minutes. Go back to walking slow for ten and this time, when you’re done, jog for five minutes. This is the easiest way to start burning calories and just about anyone can do it. After the five minutes of jogging are done, go back to walking slowly for ten minutes. Repeat until about an hour has gone by. You’ll have gotten your heart rate up and you’ll have burned plenty of calories. You can gradually start increasing the amounts of running time as you get stronger.

Aerobic Workout

Next, aerobic exercise is also well suited for keeping your heart healthy. Again, you’re probably going to need to start off slowly. It may be a bit difficult at first, but you can gradually increase your workout times to around 30 to 45 minutes a day. That’s your target goal, but if you think you can do more, go for it! By reaching your target heart rate every day, you’ll be not only helping your heart, but you’ll also be improving your metabolism.

Swim

If neither of these sound like something you want to try, or you have joint problems, the next best thing to do is to try aerobic swim classes. Your joints won’t have the stress and you’ll still be working that heart muscle. You can usually find a water aerobics class at most gyms or even at your local YMCA. If you can’t find one, just go to your indoor pool at the gym and try some exercises on your own. It’s a lot easier to get started in water and you’ll be able to build up your strength a lot quicker.

Your heart is the most vital organ you have and you need to treat it right. The good news is, even after a lifetime of abusing it, getting started on an exercise plan right now can help you undo that damage and provide you with some great benefits as well.

Photo Credits: 1

Originally posted 2008-05-15 05:49:10. Republished by Blog Post Promoter

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Five Healthy and Permanent Weight Loss Tips

Weight Ladder — Fri, 15 Jan 2010 05:35:37 +0000

Your weight reflects many things including how many calories you consume, how much you work out, and what your individual metabolic rate is like. The composition of the food you’re eating is also important as well. Here are some tips for achieving healthy and permanent weight loss.

1 – You need you reduce your carbs. It is almost impossible for you to lose weight and then turn around and keep it off unless you are eating substantially less carbs than you used to, especially when it comes to carbs with a high GL or glycemic load. The consumption of carbs with a high glycemic load can lead to a desire for more and more carbs.

Eating a diet that is low in carbs and low in GL can help you keep control over your appetite while decreasing your craving. What this means is that you will be feeling fuller sooner and you will be feeling fuller for longer periods of time as well. You will generally find that it is much easier for you to stop eating when you are satisfied, and you will be less hungry in between your meals as well. If you are serious about losing weight, then your carbohydrates should only make up one sixth of your total calories and all high GL carbs should be removed from your diet completely.

2 – You need you reduce your fats. Reducing the amount of fat that is in your diet is going to help with your weight loss because foods that are higher in fats also are generally much higher or denser in calories as well. Fat rich foods have 9 calories per gram of fat where as it is 4 calories per gram of carbs and 4 calories per gram of protein. This means that high in fat foods are sabotaging your diet, simply put.

3 – Choose veggies! Emphasize the types of foods that are naturally low in terms of caloric density, meaning that they are high in weight without being high in calories. The ideal category to serve this purpose is low starch vegetables with a low glycemic index while still being rich in all kinds of valuable nutrients, high in the right kind of fiber and also filling at the same time.

4 – Eat plenty of fiber. You should be consuming at a minimum 25 grams of fiber per day, including at least 10 grams of the insoluble type of fiber which is the best type of fiber for your health and digestion.

5 – Do not radically change up your diet. While you are in the process of losing weight, it is strongly recommended that you avoid any diets that involve eating significantly different from what you are used to. People count the days until they’re freed of these diets and then they go back to their old habits without taking anything learned with them, and this is a waste of time and a sure fire way to relapse and gain the weight back.

Photo Credits: dboy

Originally posted 2009-08-31 03:29:13. Republished by Blog Post Promoter

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Local Produce from Farmers Markets

Weight Ladder — Thu, 14 Jan 2010 17:25:00 +0000

During the latter half of the summer and the earlier part of the fall, you are dealing with what is the perfect season for visiting a farmers market. There are small “mom and pop” style stands and larger, more organized markets offering extensive selections from multiple vendors. No matter which option you choose, you are definitely going to find it to be worth the trip if you are trying to expand your horizons in terms of fresh fruits, vegetables and other healthy food choices. Experiencing food in its finest forms is a great way to encourage even the pickiest people to try a few nibbles of something new. When it comes to consuming fresh fruits and vegetables, the farmers market is definitely the perfect place for you to find some brand new and fabulous foods that will suit everyone in your family.

Benefits of Farmers Market Shopping

1. One of the greatest benefits of shopping at the farmers market is that the vegetables and the fruit are grown locally and they are picked at the peak of ripeness, meaning that their aroma, their taste and their texture are all enhanced greatly for better enjoyment.

2. Another benefit is that farmers market prices are typically much lower than what you will find in traditional grocery store outlets.

3. Buying locally at farmers markets is eco-friendly! Our current system for food transportation and food distribution requires the expenditure of incredible amounts of energy as well as resources. The average food item in the US is going to travel more than 1,300 miles before it reaches your dinner table. 10 percent of the energy that goes into the food system is for the production of the food, and the other 90 percent goes into transportation, packaging and marketing of the food, and many environmental problems are created by this inefficiency and wastefulness.

4. Not only does shopping at a farmers market benefit the local farmers in your area, but it also builds strength for your entire local community as well.

5. Because the produce you buy is being picked at the absolute peak of the season, the phytochemicals and the nutrients are going to be more abundant. According to Hippocrates, we should allow food to be our medicine, and this is a great way to do it. In part two of this article we are going to talk more about the phytochemicals and nutrients that can be found in fresh produce. Do not try to remember all of the names belonging to these different phytochemicals as it will only bog you down. What you should remember is that eating a rainbow of fruits and vegetables is the absolute best way to benefit from all of the healthy nutrients that fresh fruits and vegetables have to offer you, especially when they are at the peak of the season and freshness.

Photo Credits: sandy kemsley

Originally posted 2009-08-24 03:22:50. Republished by Blog Post Promoter

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No Excuses for Fruits and Vegetables pt 2

Weight Ladder — Thu, 14 Jan 2010 05:22:41 +0000

Third Excuse: Most fresh fruits and vegetables are exposed to pesticides and other harmful chemicals and treatments.

Bust the Excuse: There are debates continuing on the topic of whether or not there are real dangers associated with using pesticides when treating our fresh foods. The FDA is extremely strict when it comes to their regulation of pesticides. You could also consider buying organic fruits and vegetables which means that there are no pesticides that are being used at all on the food items that you are buying.

Most health authorities are currently reporting that the health benefits that are associated with eating fruits and vegetables are going to far outweigh any concerns that are associated with the use of pesticides. If you are still skeptical, there are a number of things that you can do to lessen the risk of exposure to the potentially harmful effects of pesticides.

For example, you can wash your produce using warm water and without using any soap. Use a clean dish brush and scrub your fruits and vegetables well. This is especially important if you plan on eating the outer skin of the fruit, which is the case with potatoes, apples, pears and cucumbers for example.

If you are dealing with leafy vegetables, which tend to be dirty on the outside, then discard the very outer leaves. Two examples of green leafy vegetables that can be dirty on the outside are cabbage and lettuce. You can also peel and cook the foods when appropriate to lessen the potential exposure. You may lose some of the fiber and the nutrients packed into the fruit or vegetable in the process but it may be worthwhile for some peace of mind.

Fourth Excuse: Vitamins are lost easily when the fruits and vegetables are cooked.

Bust the Excuse: It is definitely true that vitamins are capable of breaking down in the heat and in the air. The longer that you cook them for and the hotter that you cook them for, the more nutrients you are likely to lose in the process. There are simple and straight forward ways that you can avoid the major loss of vitamins when it comes to the preparation of fruits and vegetables. The most obvious method of course is going to be to eat the vegetables and fruits in their raw state as often as you can.

You should always cook only until they are tender and crisp. This is known as al dente. A crisper vegetable or crisper fruit is going to maintain significantly more nutrients then if the fruit or vegetable were made mushy. You should also use as little water as you possibly can, which is going to reduce the ability for the vitamins and minerals to dissolve. You should also try to use large pieces rather than small cut up ones, because minimizing the exposed surface will minimize how many vitamins and minerals are lost during the preparation phase.

Photo Credits: caribb

Originally posted 2009-08-28 03:47:52. Republished by Blog Post Promoter

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What is a Fatty Liver?

Weight Ladder — Wed, 13 Jan 2010 17:11:51 +0000

Many of us go to a doctor for our annual exam only to be told that we have a fatty liver. For the vast majority this is a pretty confusing diagnosis and it’s hard to know what we can do to fix it. First, let’s find out what a fatty liver is and then find out how to change it.

Normally, a fat liver is associated with drinking. However, a lifetime of unhealthy eating can do almost the same amount of damage to your liver. Over time, fat deposits collect in your liver and it starts to affect the overall function of that organ. We all need our livers and it’s not really easy to get a transplant, so it’s important to make that change towards getting healthy as soon as you find out that you have this problem.

A fatty liver can lead to numerous other health problems and in many cases, it’s associated with adult-onset diabetes. There are plenty of other diseases that can result from having a fatty liver and the decreased function you’re experiencing will begin to affect your total body health. There is also a second form of fatty liver disease that is far more serious and can actually be fatal.

So, know that we know what causes a fatty liver and why we don’t want one, let’s focus on ways to get rid of those fat deposits and get healthy. While there is no diet that will spot target your liver, there are proven ways of losing weight that will help you reduce the amount of fat in your liver and get healthy again. The good news is that you can undo that damage, but you will have to make a commitment towards your future.

The first step you need to take is modifying your lifestyle and targeting the foods that you’re eating that are leading to the problem. For many people, cutting fast foods and high sugar foods out of their diet is the fastest way to get rid of fat deposits in the liver. But you’re also going to need to add some activity if you really want to burn fat. The more calories you burn, the faster you’ll get going on the road to health.

Cardio is by far the best way to burn fat from your body. You’ll be getting your heart rate into that target zone so that your body can begin burning calories. If you’re not reaching that target heart rate, all that effort is pretty much for naught. You’ll need to get there and keep going in order to get any real benefit from your exercises.

The proper diet, combined with cardio is the quickest and most effective way to combat a fatty liver. It may take a few months, but you will start to see results and you will be getting healthier. Just remember, once you reach that goal, you’ve got to keep going. Changing your life requires smart decisions, healthy eating choices and plenty of exercise.

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Originally posted 2008-09-09 05:11:21. Republished by Blog Post Promoter

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Review of The Ultimate New York Body Plan

Weight Ladder — Wed, 13 Jan 2010 05:03:51 +0000

The author of this diet is already quite well known thanks to the ABC series, Extreme Makeover. David Hirsch has quite a reputation as being the go-to guy when you want to lose weight and celebrities swear by his plans. This online book/site received its fare share of hype and However, is it worth the cost to try it on on your own? Let’s find out.

Right off the bat, this is a diet that will help people see results in just about two weeks, and unlike many other diet plans, it focuses on lifestyle changes as well as losing weight. This is the first sign that you’re dealing with a diet that’s going to work, not just now, not just in two weeks, but for the rest of your life. For those of us that want to lose weight and keep it off, this resource is packed with incredible advice amidst all of the inspirational talk.

The main concern we had with this plan was that in order to take advantage of it, you’ve got to join an online program for $16 and you’ll also need to buy some shakes, which can be pretty expensive. For those dieters that do not have a lot of money, this really isn’t a plan that they could get much use out of. Unfortunately, the whole idea of having to pay a monthly membership fee for a diet is a little too much to take, and cheapens what is otherwise a very good plan.

However, you can still walk away with enough advice to make these changes on your own, and stick with a new diet plan, without having to shell out money for shakes or memberships. Possibly the best part of the plan is that it contains a fitness test to help you gauge your progress as you start the diet. This is a terrific addition that not many diet books or plans have and it compensated for the points that we didn’t like. You can easily use this test to make sure that you’re not only losing weight but getting healthier too.

Exercise plans are given that can help you get on the path to total wellness and that was greatly appreciated. The bad thing is that you do have to pay to access them. We would have liked to see a few more free resources available for those who simply cannot afford to take advantage of this program. There is so much good advice here that it needs a wider audience and while this may not be economically smart, it would have been nice.

Overall, we recommend the Ultimate New York Diet simply because it contains so much useful advice, plans and information. It is a recommendation with reservations however, given that there is a monthly fee and the shakes are pretty costly. With a few modifications, we could really get behind this one, and that’s not praise that is handed out lightly.

Originally posted 2008-07-25 05:21:42. Republished by Blog Post Promoter

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Low Carb Dieting For Dummies By Katherine Chauncey

Weight Ladder — Tue, 12 Jan 2010 16:48:09 +0000

Out of all of the low carb diet books out there, this has to be the most confusing. Normally, we steer clear of diets that are strictly low carb, since few are balanced, but since this was a book from the Dummies line, we thought it might be worthwhile. What a surprise to find that this was one convoluted mess that mixed some really great advice with some really bad advice.

The book is not entirely about low carb diets and in fact, the author seems to be developing her own special diet throughout the text. There is nothing wrong with that in theory, but since her diet doesn’t really mesh with the low carb theory it is a bit confusing at times. Our biggest issue was that she continually talked about how great a low carb diet can be and then brought up statistics that show it’s not the smartest thing for your body.

Several myths are dispelled and enforced, again we have a contradiction. That seems to be the main theme of this book on several levels. The author says that carbs in fruits don’t matter, when in fact, they contain some of the highest levels of bad carbs you can find. On the other hand, she recommends avoiding some of the best and most nutrition filled low carb foods out there, such as chicken wings. When she starts to contradict her own words though, it gets a little silly.

That said, this is still a good book. While the above wasn’t exactly ringing praise for the author, the recipes contained are worth the cost of the book. You’ll get plenty of good ideas for eating healthy, low card meals that are very well balanced. The key isn’t so much cutting carbs out of your life completely as it is finding the right balance with good carbs and protein.

She also discusses how to find healthy replacements for fast food and again, this redeems what would have otherwise been a truly awful book. This section is very useful for those that like to eat out but don’t know which kind of foods they need to be eating. This can make the menu selection a lot easier and you won’t feel so guilty.

The book also covers making lifestyle changes, the importance of supplementing with vitamins while you’re dieting as well as some great advice on how to avoid beating yourself up mentally if you do slip on your diet. For these sections, we recommend this book whole heartedly.

We recommend taking the advice on low carb eating with a grain of salt, but buy the book for the good advice on dieting as a whole and knowing what to avoid and what you can eat when you’re eating out.

Overall, it’s not the best book, but you can still get some good information out of it, especially if you go into it with the right mindset.

Originally posted 2008-08-08 05:25:41. Republished by Blog Post Promoter

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Healthy, Happy, Wealthy, and Wise

Weight Ladder — Tue, 12 Jan 2010 04:31:45 +0000

I have been tagged by Fat Man Unleashed to write a 6 word memoir. His was Be About It!

My 5 word memoir is Healthy, Happy, Wealthy, and Wise.

At the end of the day, this is how I will remember my life.

Healthy — this one is pretty self explanatory, but it does require work to get there from here. I am currently perfectly healthy, however I know that without choosing to lose weight and exercise regularly NOW that will not always be the case. It will be the case and I am committed to losing the weight and maintaining the healthy lifestyle. I have had a wonderful first 30 some odd years and I intend to have another healthy 100 or so in front of me.
Happy — I have met the woman of my dreams, I have a wonderful child, I played basketball in college, I am good at and enjoy my job, enjoying every minute, doing what I enjoy, experiencing the best things in life, fulfilled.
Wealthy — In spirit and eventually monetarily. Content. Wanting for nothing.
Wise — At least in my own mind.

And now it is my turn to tag a few people to write their own 6 word memior

Originally posted 2008-05-19 12:41:28. Republished by Blog Post Promoter

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Reward Systems Work – The Key to Successful Weight Loss

Weight Ladder — Mon, 11 Jan 2010 16:25:55 +0000

One of the hardest parts of dealing with a diet is the feeling that you are depriving yourself. Everyone needs a boost and for many people, food is the natural reward. Whether this started in childhood or became an acquired habit later in life, you’ll need to find new ways to reward yourself and a new system to follow that will help you stay on your diet and still feel satisfied.

First, make a list of all your “cheat” foods, or the things you normally turn to when you’re feeling down or when you want to celebrate. Post this list in an easy to spot location so you can keep it on your mind. Keeping it right there will help you retrain your brain so that you’ll be aware of your danger zones and steer clear of them.

Next, you’ll need to set up a rewards system based on your diet and exercise plan. Our goal here is to replace the usual food rewards with something that is a lot less damaging to your figure. Take that list once again and write down a column that contains all of the things you enjoy doing. Whether it’s a bubble bath, a trip to a museum or a shopping spree, you’ll need to list everything.

Start by setting your first goal. It’s a good idea to make sure that it is achievable in a small amount of time so that you stay motivated. Whether it’s losing that first few pounds or lowering your blood pressure by a few points, keep the goal easy to reach. Now, pick one of the things that you enjoy doing and set it up as a reward.

It’s a good idea to make sure that it’s not an event that you generally do. This will help you keep the rewards special and make it more fun to reach them. Once you have your first few goals and their corresponding rewards outlined, you’re ready to start making progress.

Whenever you feel as though you’re ready to give into a food craving, look at that list again and see what you’ll get to do if you can hold on and keep on your diet. This can really help you retrain your brain and get rid of problem behavior that leads to the failures of so many diets.

By sticking with your diet and making sure that you reward yourself for your successes, you’ll be able to stay motivated for your diet. In addition, since you are replacing food rewards with other activities, you’re building a strong foundation for a new and healthier life. This means that long after your diet is done you’ll be able to keep that weight off.

Losing weight is difficult, but it is doesn’t have to be impossible. We all need rewards and sometimes it just feels better to pat yourself on the back. When you’re not using food, you’re setting up a whole new future for yourself and guaranteeing your success.

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Originally posted 2008-06-10 05:41:10. Republished by Blog Post Promoter

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Torn Peroneus Longus Tendon

Weight Ladder — Mon, 11 Jan 2010 04:05:43 +0000

As previously posted, the initial diagnosis of my ankle/foot injury made with MRI imaging was a Ruptured Peroneus Longus Tendon and surgery was scheduled for this Monday… However, there have been further developments…

At a preop (pre surgery) appointment 10 days ago the doctor felt that my strength and range of motion was not indicative of the complete rupture that was diagnosed via MRI. He ordered an ultra sound study to confirm the initial diagnosis. 3 days later that study was changed to a ct scan with the assistance of contrasting dye.

The cat scan study was performed by injecting contrasting dye via a needle into the sleeve around the peroneus longus tendon. Other than a small pin prick it was painless and the entire study took less than 1 hour.

On Thursday at a followup / preop I was given the good news. I have 3 near complete partial tears at 3 different points along the peroneus longus but not a complete rupture. The surgery was cancelled (for now) to give the conservative rest treatment a chance to heal the tendon.

Since the tendon is in approximation (ie it is attached or very nearly attached) the body is capable of filling in the gaps with scar tissue. My new marching orders are fairly similar to my previous marching orders — RICE. Rest, ice, compression, and elevation. Any walking I do is to be done in a walking boot.

On the personal side, every day the ankle/foot has been feeling a little better… It is still a achy and if I overdue it one day I can tell immediately. Luckily I work with computers and sitting in front of my computer with my foot extended does not inflame the injury. This morning I am off to try swimming. I won’t be kicking and my biggest concern is actually getting into and out of the pool carefully. If this goes well I will be exercising extensively via swimming, knee pushups, and upper body weight lifting.

I would like to thank Lawrence M. Oloff, DPM of SOAR – Sport Orthopedic and Rehabilitation for his diligent and careful evaluation of my injury. I am glad to not be having surgery and even more glad to be in a weight bearing recovery. I was not looking forward to the prospect of 2 months on crutches.

The picture shows normal peroneal tendons on an unknown person. This is not am image of my foot.

Originally posted 2008-06-21 06:06:09. Republished by Blog Post Promoter

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4 Ways to Avoid Hitting the Exercise Wall

Weight Ladder — Sun, 10 Jan 2010 15:57:19 +0000

Have you ever hit the wall when you’re exercising? We’re not talking about an actual wall here, we’re talking about that point of no return when your body says “Enough” and refuses to do anything else. Most of us have hit it once or twice, but during the summer months, it is all too easy to overdo and we may not even realize it until it is too late. Here are some tips on how to avoid hitting that wall during exercise.

1. You’ve got to listen to your body.

If you feel strangely tired or weak, you need to stop immediately. Your body is telling you that it simply cannot keep up. This is not the time to drive yourself – this is the time to say ok body, I hear you, and I’m going to take a break. There is no shame in taking a break, or even calling it a day. It is better than harming yourself and trying to come back after extreme exhaustion.

2. You’ve got to stay hydrated.

One of the main reasons we hit the wall when we exercise is due to a lack of fluids. Your legs start to cramp up and you may start to feel a bit spacey. These are all signs that your fluids are too low. Again, take that break, drink some water and give your body time to bounce back.

3. You’ve got to eat if you’re going to exercise.

It doesn’t matter how strict your diet is, if you’re going to exercise, you’re going to need some fuel for your body. The key is finding the right kind of fuel. Look for foods that are rich in protein, such as low fat cheese, and add a few nuts and a piece of a fruit. This is the perfect balance of carbs/fats/proteins and it will help you exercise longer.

You also need to learn to recognize the signs of hypoglycemia if you are trying to exercise while on a diet. Low blood sugar is quite common in dieters and it’s tough to beat. Symptoms include shaking, confusion, loss of vision, palpitations, and passing out. Your blood sugar is serious, and you don’t want to mess with it. Eat a balanced diet and always remember to fuel your body before you exercise.

4. Start breaking up your exercise routine when it is hot out.

You may be on a 60 minute a day cardio exercise plan, but if it’s sweltering inside the gym or outside, you won’t be able to do that much exercise and stay healthy. Break up your cardio into 3 blocks and try to space them out so you don’t get overheated. Try exercising at a different part of the day to beat the heat if you really want to get that full hour in.

These are just a few hints to help you stop hitting that wall. This is a serious problem and it is not something that you should overlook. To get fit, you’ve got to be healthy!

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Originally posted 2008-08-21 05:35:51. Republished by Blog Post Promoter

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Phentermine

Weight Ladder — Sun, 10 Jan 2010 03:52:18 +0000

With the program that I am on, I am currently taking Phentermine HCl 30mg. With this post I wanted to share what my doctors says about this drug… The page in my program is taking about 2 drugs at the same time Phendimetrazine and Phentermine. I am currently only on Phentermine and have little or very mild side effects.

Phendimetrazine and Phentermine are sympathomimetic amine. They work by affecting appetite control centers in teh brain. They promote weight loss by convincing the body that it is not hungry. They decrease appetite by increasing serotonin or catecholamine — two neurotransmitters that affect mood and appetite. Phendimetrazine and Phentermine are used as a short-term supplements to diet and exercise in the treatment of obesity.

You should take these medications one hour before a meal on an empty stomach. Take with one glass of water. Do not take them in the evening becasue they may cause insomnia.

You shoud not take this medicine if you have:

Severe heart disease
Severe high blood pressure
Glaucoma
Allergy to this medication
Recent history of drug abuse
Recent MAOI use (isocarboxazid (Marplan), tranylcypromine (Parnate), or phenelzine (Nardil), Harnaline, Iproclozide, Nialamide, Selegiline, Tolaxatone in the the last 14 days.)

You may not be able to take these medications, or you may require a lower dose or special monitoring during treatment if you have any of the conditions listed below:

Seizure disorder
Untreated thyroid disorder

Phendimetrazine and Phentermine, like all medications, may cause side effects. In studies the most common side effects were:

Restlessness
Nervousness or anxiety
Insomnia
Dry mouth or an unpleasant taste in you mouth
Diarrhea or constipation

Other side effect that may occur include:

Headache or dizziness
Changes in libido
Blurred vision
Stomach upset

These side effect are generally mild and have usually not caused people to stop taking their medication. If you develop a symptom that you think might be a side effect, stop taking the medication and notify your doctor so that he or she can advise you on what to do.

And if you still want to read more consider reading what wikipedia has to say on Phentermine.

Originally posted 2008-04-20 10:43:58. Republished by Blog Post Promoter

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How to Eat Out Without Feeling Guilty

Weight Ladder — Sat, 09 Jan 2010 15:48:02 +0000

If you are having trouble finding ways to eat out with your friends or family while you are on a diet, you don’t have to resort to becoming a hermit. Eating out is not something that you want to do every day, but occasionally, it can serve as an important way of treating yourself for a job well done. You just have to make sure that it doesn’t become the gateway to falling off the diet wagon.

Many people feel that once they are on a diet, fast food and restaurant food is off limits. This can lead to people chastising you for not being “fun,” or being “too caught up in dieting.” These people may not understand how hard it can be to try to keep to your diet and keep your friends. It’s easy to get lost and not know where to turn when you’re trying to find a way to keep going out without having your weight go up.

There are many ways that you can make healthy choices and still enjoy the whole experience of eating out. Let’s look at a few ways that you can banish your guilt when you eat out.

1. Substitute your entrée choices.

Yes, that burger or steak may look terrific, but it may not be the best choice. Try looking online before you got out to eat to get an idea of the nutrition information for their menu. This can make it a lot easier to just order instead of agonizing over the menu at the table. Instead of that fatty burger, try to get sea bass or grilled chicken without oil. You’ll still be able to enjoy your meal and your friends will be able to enjoy your company.

2. Skip the drinks.

Alcoholic drinks and soda are packed with empty calories and quickly add up. Stick with just plain water and you won’t have to worry so much about what you order. Look at this way, would you rather have a lean steak or four glasses of beer? Find the right way to minimize your caloric intake.

3. Split large entrees or deserts.

This is a great way to build camaraderie and avoid pigging out on desert. You’ll get a few bites, but you won’t be able to eat the whole thing.

4. Don’t starve yourself all day in expectation.

When you know you’re going out to eat, it’s all too easy to forego your other meals so that you have more freedom to eat a few more calories at dinner. This is a very bad idea and can make it easier to pig out at dinner because you are so hungry. Eat a good breakfast and a normal lunch so that you won’t be tempted to eat everything in sight at dinner.

Lastly, it’s ok to indulge every once in awhile, so long as you don’t make a habit of it. It’s also a good idea to equate the amount of exercise you would need to do to work off what you’ll be eating. When faced with an extra hour of grueling cardio, that burger may suddenly seem a bit unappetizing.

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Originally posted 2008-08-14 05:16:46. Republished by Blog Post Promoter

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Eat These Foods Every Day

Weight Ladder — Sat, 09 Jan 2010 03:40:18 +0000

Losing weight and getting healthy is about a lot more than simply avoiding foods that are high in fat. Many people unfortunately make the mistake of removing higher calorie foods from their diet without replacing those foods with healthier substitutions. Starving yourself, though it may seem to be, is never going to be an effective method of losing weight healthfully.

There is a common misconception in the world of dieting and exercise, which is that eating healthy should need to be difficult which isn’t the case. Eating right and eating healthy does not have to be hard or difficult by any means. It does not have to cost a lot of money and it does not have to require all of your time. Once you know what foods are going to excel in terms of ease of use, versatility and nutrient density, you can improve your ability to diet and obtain health more easily.

The real trick is to keep easy and healthy options on hand for whenever you need to grab a snack or a meal on the go. Preparation truly is the key when it comes to providing healthy options and making sure that you eat the right foods. When you keep healthy options on hand, such as nuts or apples, then you will be providing yourself with a tasty snack that offers plenty of health benefits as well. This is an excellent replacer to foods that are low in terms of nutritional value and high in calories.

Rather that eating foods that are lacking in nutrients and loaded with calories, you should be adding some of the following foods to your nutrition plan every day so that you an get healthy, lose weight, feel good and stay fuller longer.

Oatmeal is an excellent snack or breakfast food. It is packed with protein, fiber and carbohydrates. It is simple and inexpensive to make, and you can easily make it even more nutritious by adding fruits and berries to it.

Apples are simple and portable, so you can bring them anywhere. They are perfect portions of fruit and make an excellent source of vital nutrients such as fiber. All you have to do is wash them and they are good to go.

Yogurt is filled with calcium, carbohydrates and protein. Yogurt comes in handy portable containers which means you can take the perfect portion with you wherever you go. Look for yogurt varieties containing live active cultures as they have added nutritional benefits.

Spinach is a “superfood” loaded up with minerals, fiber, vitamin A, vitamin C and plenty of antioxidants. It works well in salads, sandwiches and wraps.

Berries are perfect for adding to yogurt, adding to oatmeal or eating on their own. They are rich in antioxidants and delicious and are ready to eat once they’ve been washed.

Beans are an excellent source of both protein and fiber, and they serve as an excellent protein source for vegetarians.

Photo Credits: HeatedGroundPhotography

Originally posted 2009-09-01 03:36:49. Republished by Blog Post Promoter

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Avoid These Foods Every Day

Weight Ladder — Fri, 08 Jan 2010 15:16:54 +0000

The occasional sinful snack isn’t really going to ruin your weight loss endeavor, but the less that you eat of these particular foods, the better off you will tend to be. Why should you be opting for a food choice that is loaded with bad calories and fat, when you can choose something just as delicious that is loaded with nutrients and healthful calories? In order to make it far easier for you to eliminate these foods in favor of healthier options, we have supplied some alternatives that can save you as many as several hundred calories while boosting your intake of healthy nutrients at the same time.

Doughnuts pair well with coffee and serve as a quick breakfast food, but they are also typically quite high when it comes to calories and fat. Depending on where you are getting your doughnut from, you could be eating 300 calories and a lot of unnecessary fat. There are plenty of better breakfast choices that pack much more nutritional content than a doughnut could ever offer you. Instead of grabbing a doughnut, try a whole grain waffle paired with yogurt or a piece of fruit. This breakfast option is going to pack in more vitamins, more minerals and more fiber rather than simply a bunch of empty calories. These foods are going to keep you fuller for much longer because they are offering the right carbohydrates, fiber and protein so you will not end up feeling starving by the time mid-morning rolls around.

Fried chicken takes healthy chicken and cooks it in fat-rich oil that ups the fat grams and the calorie count significantly for no real reason. Instead, cut out as many as 17 grams of fat and 200 calories simply by choosing a grilled chicken variety in place of fried chicken, especially when it comes to fast-food varieties of friend chicken. When you grill, broil or bake your chicken and when you remove the skin, you can greatly minimize the number of fat grams and calories that you consume.

Candy bars seem like a great snack because they are small and readily available, but most candy bars happens to be high in not only calories but also sugar while maintaining very low levels of nutrients. For example, a single Snickers bar, Twix bar or Baby Ruth bar clocks in at nearly 300 calories with 14 grams of fat, some of which are unhealthy trans fats. Instead, try something salty such as a handful of nuts, or a 100-calorie pack of your favorite snack like fat free pudding. You may also try a piece of fresh fruit which will be sweet and palatable with the helpful addition of calorie control at the same time. You don’t need excess calories simply to curb you appetite a bit, but what you do need is something with protein and fiber in order to give you the energy and the appetite suppressing power that you need.

Photo credits: pochacco20

Originally posted 2009-09-03 03:49:43. Republished by Blog Post Promoter

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The Best Healthy Food Alternatives

Weight Ladder — Fri, 08 Jan 2010 03:13:24 +0000

There are a lot of different foods in your daily nutritional plan that can probably be switched out for healthier alternatives. Here are some of the best healthy food alternatives and how can you swap bad goods out of your diet in favor of healthier alternatives. Substituting bad foods for good is a lot easier than simply cutting out the bad foods from your diet.

For example, you can replace white products with whole wheat food alternatives. Whole wheat bread, for example, is a lot healthier for you than white bread, and this is not a myth despite what many people are often lead to believe. Whole wheat bread products are packed to the brim with healthy nutrients ad vitamins, and white bread products are loaded with starch and carbohydrates rather than a whole lot of nutrition. Still, you need to keep in mind that only eating 100% whole wheat bread products can afford you these health benefits, so cut all of the white bread products out of your diet if you want to start seeing health benefits.

Replace more fattening options with leaner options whenever you can. Meat, for example, can be really fattening, but there are plenty of leaner options out there. If you eat a lot of hamburgers for example, try a turkey burger or a veggie burger instead. If you like milk, consider choosing lower fat dairy options like low fat or fat free milk, or low fat yogurt options instead. If you enjoy bacon or higher fat meats like that, consider vegetarian options or turkey options because they are much lower in fat. Most of the foods in your diet can be substituted out in favor of foods with lower fat contents, even things like your lunch meats. You can also replace fried foods with lower fat baked, grilled or boil options. The healthiest choices are usually fish, chicken and turkey, so try to substitute these in as much as you possibly can.

Dairy products can definitely be extremely fattening if you choose the wrong ones. Luckily, there are plenty of ways that you can replace unhealthy options in favor of lower fat dairy options. For example, drinking reduced fat milk is healthier and actually higher in vitamins than drinking whole milk. Choosing lower fat or reduced calorie cheeses is another option for high fat cheeses. Low fat or reduced calorie yogurt is another excellent choice because regular yogurt is usually fairly high in fat.

Another excellent opportunity to eliminate some of the fat and calories from your diet is to replace snacks with reduced fat options. Snacking is a common reason for weight gain, because everyone enjoys snacking. There are low fat and reduced fat options for pretty much every nack out there, so you simply need to find a better option for all of your favorite snacks. For example, choose dark chocolate instead of milk chocolate and save calories while adding additional health benefits at the same time.

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Originally posted 2008-12-18 05:14:43. Republished by Blog Post Promoter

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Book Review: Eating on the Run by Evelyn Tribole

Weight Ladder — Thu, 07 Jan 2010 15:10:40 +0000

Is your job making you fat? Our current society puts so many demands on our time that eating healthy is one of the first things to fly out the window. It’s just easier and more efficient to grab something quickly, but before you know it, you’ve packed on the pounds and you don’t have the time to do anything about it. This is a vicious circle that affects thousands of us, but Evelyn Tribole offers a solution with her latest book.

Tribole offers numerous methods to help you start making better food choices in less time, from knowing what to pick at McDonald’s, to shopping for foods that require little or no preparation. The included shopping lists are time savers in their own right, and she has done a terrific job of making eating healthy seem less like a time consuming burden and more like something that can be easily accomplished with minimal effort.

Our favorite section was the list of forty “mini meals” that each take less than a minute to make. You really can’t say that you don’t have time for that, regardless of how tight your schedule may be. In addition, the recommendations for kids foods that can be cooked on the fly is incredibly valuable. We also appreciated the look at “lean” prepackaged foods that are anything but.

The one quibble point we had was her thoughts on grazing, and her recommendations to snack every two hours. While in theory this works, it is only effective if you can stick with healthy, low calories foods.

Once you’ve read this book, you’ll be able to walk into any restaurant or store and know immediately what you should and should not eat. Advice like that is worth a lot, especially when it’s coupled with disease prevention tips and a handy nutrition index on healthy foods. Tribole did an amazing job with this book and there is literally no excuse for eating bad foods once you’ve read this book. We were absolutely impressed and hope that she has plans for a new volume in the near future.

This was one of the most inspiring “diet books” that we have read in a very long time and we highly recommend it to anyone that is simply too busy to eat right. You’ll find numerous ways to start changing your lifestyle and your diet in these pages and if you’re struggling to lose weight, this may be the perfect answer for you. The recipes included were fantastic and the list of foods that can be prepared in less than a minute and still be healthy was worth the cost of the book alone.

The book never wanders into fad diet territory and instead shows you solid ways to start eating the right foods, even if you have the busiest schedule on earth. Well worth the money and would make a great gift for anyone that is trying to balance a busy career or home life with healthy eating.

Originally posted 2008-11-28 05:02:23. Republished by Blog Post Promoter

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How to Make Lifestyle Changes

Weight Ladder — Thu, 07 Jan 2010 03:08:01 +0000

When it comes to losing weight, chances are if you’re trying fad diets and special detox programs, you’re pretty fed up that the results never seem to last. Why is this? Well, most of us can only keep up with an extreme diet for so long. Once we’ve reached our goal weight, we can’t wait to start eating “normally” again. The problem is, that “normal” eating is what caused all that weight gain in the first place. As soon as you go back to eating the same way you used to, those pounds come marching back on.

In order to successfully lose weight and keep it off, you’re going to have to address your entire lifestyle. This means looking at what you eat, why you eat it and how much you exercise. Let’s look at what you eat first. While there is nothing wrong with the occasional treat or cheat, most of us get into the habit of overindulging in the food we like, and making bad choices when it comes to picking foods.

We’re naturally wired towards wanting foods that taste good and too often this means fast food, pizza and things that can be really bad for our health and our waist lines. In order to start making lifestyle changes, you’ve got to identity what you’re eating and how you could be eating differently. The best way to do this is to keep a food diary for an entire week. Add up all of your calories when you’re done and you’ll probably be amazed at just how bad your diet really is.

Next, you’ll need to address why you eat these things. Is it simply because they taste good? Healthy food can taste good too, but you’ll need to find the recipes that appeal to you. Is it because you need comfort? It’s best to find comfort in things that don’t cause your weight to go up. For example, instead of indulging in an entire pizza because you’ve had a bad day, go do an activity that you get a lot of enjoyment out of, go shopping or go get a massage. By targeting the reasons behind your eating problem, you can start to make changes that will redirect all of that energy into a more healthy direction.

Lastly, you need to address how much exercise you actually get. Most of us really don’t get enough and let’s face it, few find exercise to be truly enjoyable. You need to rewire your thinking process and find exercises that you actually do enjoy. If you hate aerobics, don’t torture yourself! Find exercises like walking or swimming that actually appeal to you. Set aside time every day and really apply yourself.

The results that you get will get you hooked and once you get past that initial stage of the agony and the inconvenience, chances are you’re going to find that exercise really isn’t that bad. With these kinds of changes, you can make a new life for yourself that you can enjoy for years to come.

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Originally posted 2008-07-29 05:14:05. Republished by Blog Post Promoter

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How to Get Exercise When You Don’t Have Time

Weight Ladder — Wed, 06 Jan 2010 15:05:37 +0000

Just because you do not have a lot of time on your hands, that does not mean that you will not be able to sneak exercise in to your daily schedule in order to get healthier and lose weight. Most people think that if they do not have an hour to two to set aside, that they simply do not have the time to get a workout in, but this isn’t true. You may not be able to make it to the gym because your schedule is so busy, but that doesn’t rule out all of your exercise options, so consider some of these tips below if you need help squeezing exercise in to your busy schedule.

- First of all, you should know that the recommended daily amount of exercise is only 30 minutes.

Nobody ever said you had to squeeze in all 30 minutes at one time however. Can you squeeze 10 minutes in before work, 10 minutes during your lunch break and then 10 minutes in the evening after work? If you can break up your workout into smaller parts, you should not have any difficulty getting in those workout minutes, which offer the same benefits as squeezing in 30 consecutive minutes of exercise.

- There are a lot of workout ideas that only take a few minutes.

A popular video selection called “:08 Minute” videos came out many years ago, but they were recently re-released on DVD. These 5 eight minute workouts target different parts of your body. By squeezing a few in before work and a few after, you can target your entire body in a powerful and effective workout without requiring more than 40 minutes of your time in total. Most yoga workouts and stretch workouts can be broken into small 5-10 minute sections to, that will allow you to get your workout in over the course of a day, busy or not.

- Consider using your lunch break to work out.

Most companies offer hour lunch breaks, and eating should not take this long. Rather than running to the dry cleaner’s during your lunch, consider taking a walk around your complex. Walk circles around the parking lot for 20-30 minutes and you have already completed your recommended workout without taking up too much of your time in the process.

- Consider sneaking some exercise into your work.

If you work in an office building, consider walking laps around the office to get to the water machine, or stretching quietly at your cubicle. Take rest room breaks and walk to the restroom every so often, even if only to get a drink of water. Every little bit of exercise actually adds up, so there is no reason why you cannot squeeze in a few short minutes at a time, because they WILL add up to something greater by the end of the day.

Squeezing exercise in to a busy day is not difficult, it just takes some creative thinking and the willingness to do whatever it takes to get your workout in.

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Originally posted 2008-12-16 05:50:31. Republished by Blog Post Promoter

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How to Retrain Your Cravings

Weight Ladder — Wed, 06 Jan 2010 02:52:58 +0000

Whenever you start a new diet, cravings are pretty much inevitable. It can get to the point where you feel as though you’ll literally stop existing unless you cave in. Countless diets are broken due to cravings, but there are a few techniques that you can use to retrain your cravings and keep your diet on track.

First, before you even start your diet, you’ll need to figure out what your trigger foods are, the ones that you simply cannot do without, the ones that always derail your diet. By looking at this process logically, you can skip a lot of the problems that can happen when you first start your diet.

Whatever diet you pick, you’ll most likely find that you’ll have to give up these trigger foods. You’re brain is convinced their necessary and it will start sending out the signals that start the craving process when it doesn’t get them.

In order to retrain your cravings, you’re going to need to start gradually. As an example, let’s use sugar soda to illustrate this process. If you currently drink 3-4 sodas a day, you’re dealing with two major triggers, caffeine and sugar. Cutting out soda is a great way to lose weight, but it can also be very difficult.

Personally, I like diet soda which has caffeine but not sugar and there are some varieties without caffeine. First try switching to diet soda from sugar soda. The taste will grow on you. Then you can move on to caffeine free diet soda. However, if you simply cannot diet soda. Then here is another technique you can try…

Let’s concentrate first on dealing with the craving for caffeine. Soda does pack quite a punch in this department, but not as much as tea or coffee. Instead of reaching immediately for a sugar soda, try a cup of tea (no cream or sugar) or a plain cup of coffee. You’re getting the same amount of caffeine you’re used to, without any of the calories in soda.

Now, let’s move on to handling the sugar problem. Since there are literally at least ten teaspoons of sugar in the average can of soda, your body is used to quite a bit of sugar at this point. Sugar cravings are some of the hardest to face, and your best bet is to avoid going completely cold turkey.

You can start by cutting back on one soda a day (replacing it with a cup of coffee or tea) and then gradually keep cutting back until you’re completely off it. This gradual method helps your brain and your body retrain from relying on this burst of sugar. You’ll get more time to adjust and it will be much easier to completely get it out of your life with this technique. You can also try substituting with something that has a little sugar but fewer calories.

The key to retraining your cravings is to take it slow and avoid going cold turkey. Sugar and caffeine are quite a bit like serious drugs or even cigarettes. They can be addicting and without help, it can be very hard to simply stop. Weaning is by far the easiest method to try and it will help reduce your risk of failure.

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Originally posted 2008-08-19 05:51:15. Republished by Blog Post Promoter

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