10 FOODS TO PROMOTE CLEANSING

Apples - This Canadian classic is available year-round and offers up plenty of beneficial phytochemicals, which may help protect against some cancers, as well as cardiovascular disease and diabetes. Apples also provide the soluble fibre pectin, which helps to protect organs against radiation. Apples are one of the most chemically sprayed conventional fruits, so opt for organic.

Boost the brain’s power - It’s all about balance

The brain is divided into two cerebral hemispheres: left and right. Although each side looks like a mirror image of the other, they do in fact differ in their function and structure. This is called brain lateralization.

Historically, the left side of the brain is believed to control language and the most often dominant right hand.In addition, it controls the ability to classify and sort information,focusing on fine details. The right hemisphere, on the other hand, is said to control emotional responses,spatial organization, and facial recognition. In addition, when recalling psychological trauma,a person’s right brain is more activated. This m ay all seem quite straightforward; however, as with most things in the body, there’s a bit more to it,Rick Bradshaw, PhD, RPsych, and clinical manager at the SwingleClinic in Vancouver, BC, elaborates: “A s with most broad statements,there is a lot of truth in the original left brain-right brain paradigm.There are also lots of exceptions and extensions to that basic information.“ For starters,” he says, “somepeople are hemispherically reversed(their right brain hemispheres perform the functions associated with typical left brain-dominant individuals). Usually, language is lateralized to the left brain, but in about 25 percent of left-handers, it islateralized to the right.”

The merits of Weeds - When a weed is not a weed

Is it a weed, a herb, or a flowering plant? Each of the following plants are considered weeds, but they also have positive virtues for their edibility, nutritional benefits, and herbal remedy uses. Furthermore, several can also be considered beautiful flowering plants. It really does com e down to personal perspective.

Our focus here is the culinary and nutritional value of these weeds. Keep in mind that several of these plants also have great value as herbal remedies, and as with all herbal remedies, the advice of a health care practitioner should be sought before their use. This is especially important for those with a health condition or those who are taking any medications.

Trimming the tummy - Taking care of your tummy during and after pregnancy

DURING PREGNANCY your body goes though some incredible transformations andpreparations for the experience of birth.

In reality, while hormones turn you into a big, old emotional softy - or in some cases a complete and utter emotional reality, while hormones turn you into a big,old emotional softy - or in some cases a complete and utter emotional wreck - quite another thing is occurring on a physical level as your body takes one of the biggest hammerings it'll ever endure. Aside from joints softening and internal organs shifting, it's often the poor old tummy that takes the most traumatic knock. By the time you have given birth and eased back into some sort of normality you often find your stomach still looks quite abnormal.

What parents need to know about building a brainy baby

What’s the best way to boost your baby’s brain power?Here’s what the latest research says:

Max out cuddle time Terrie E. Inder, M.D., a neonatalneurologist at Washington University in St. Louis,studied premature babies and the amount of negativestress they incurred (mostly due to medical procedureslike shots, changing of feeding tubes, etc.). Babies withthe highest number of stressors showed the most negativechanges in frontal and temporal lobes, the portionsof the brain associated with emotional stability, planningand language. Holding and soothing a baby, though,mitigated some of the effects of stress. “The less stressand the more soothing, positive experiences—the morea parent can hold and comfort a baby—the better for thebaby’s brain development,” says Inder.

Sleep like a baby for pregnancy

If pregnancy complaints arekeeping you awake at night, hereare some safe solutions forback pain, leg cramps and more.

if you haven’t already heard it, eventually someone is going to tell you to sleep all you can now because you won’t be getting any rest after your baby is born. Easier said than done, right? Telling someone to“just go to sleep” is like telling someone to “just” pull a red wood tree out of the ground with his or her bare hands:It simply can’t be done. Sleep is what restores all those important connections in the brain that allow your mindand body to function at their best—something that’s doubly important when there’s a baby on board. But thanks to muscle pains, pee breaks, heartburn, hot flashes andmore, pregnant women often face big sleep challenges.

Long-term risks to moms and babies

In many pregnancies affected by GDM, the baby absorbs the mother’sglucose and grows bigger than he or she should, and a Cesareansection is often necessary. In others, the baby is underdeveloped and has a low birth weight. Babies born to mothers with GDM may also have problems with breathing, low glucose levels or jaundice. After delivery, the mom’s blood sugar levels typically revert to normal, but according to a study of nearly 10,000 mother-child pairs, this may not be the end of the story for either mom or baby.

Fix Your Heart Before It Breaks

Your heart is one impressive, overachieving organ: in the minute it takes you to read these paragraphs, it will have pushed a whopping 5.7 litres of blood through 96 560km ^ of blood vessels - that’s more than twice the circumference ^ of Earth. Yet despite your ticker’s superpowers (and the fact that it keeps you, well, alive), most women don’t do enough to safeguard their heart health.

That’s right, were talking to you. Worldwide, cardiovascular disease causes 8.6 million deaths amongst women annually. “It’s the largest single cause of mortality, accounting for a third of all deaths in women,” says dietician Aycsha Seedat of the Heart and Stroke Foundation South Africa.

“Coronary heart disease affects women approximately 10 years later than men, possibly because of the protective effect of oestrogen prior to the onset of menopause. Once women reach menopause, their risk of heart disease increases three times,” says Seedat. But this is no longer just a problem for geezers

- it can and does affect young people. The following are simple lifestyle tweaks that can help you live a long, healthy life.

Reducing Your Risk of Disease - Top 10 Lifestyle Strategies

Lifestyle choices profoundly influence health. Christiane Northrup, MD, a women’s health expert and New York Times best-selling author, offers these 10 tips for boosting your resistance to disease.

1)Move your body regularly. Regular exercise, which can be as simple as walking for 30 minutes a day, has been shown to reduce the risk of every major chronic degenerative disease by at least 40%.

2)Breathe properly. This means in through your nose and then out through your nose. Breathing through the mouth is associated with increased stress and is part of the fight-or-flight response that releases the stress hormones cortisol and epinephrine. Breathing deeply through the nose expands the lower rib cage and stimulates the vagus nerve, the main nerve of the parasympathetic nervous system, activating a rest-and-restore response.

A-Z of a healthy pregnancy

"Pregnancy is a time to celebrate yourbody. It’s a time to look after your body,so that you can have the healthiest pregnancy, labour and baby possible.Here’s our A-Z guide to help you get that healthy pregnancy you need"

A - ANTENATAL CLASSES These classes are formed especially to help prepare you for the birth of your baby and early parenthood. Here you will learn what it feels like to be in labour, the process of birth (whether you are having vaginal birth or a caesarean), pain management techniques, muscle strengthening exercises, different birthing positions,breathing techniques and after birth advice on things such as breastfeeding and looking after your newborn baby.Basically, a good antenatal class will guide you and your partner through the entire process with knowledge andpractise, making you more comfortable and confident about this stage of your lives.It is also a greatplace to meet other pregnant ladies to relate to.

The Long-Term Effects of That Fast Food Meal [Infographic]

No matter where you live, the Fast Food Machine (FFM) will try to get you. They want you, me and everyone that ever eats a meal (yeah, in other words everyone!) or has a dollar in their pocket to support their ever-expanding empire, which is built on a sickening foundation of the cheapest, most processed “food” that contributes to myriad diseases and sickness.
So what I propose to do here is to start you thinking, really thinking, about the implications of every fast food meal. Some will say “Everything in moderation,” but I say not so with fast food. Each fast food meal digests to leave hormones, steroids, next-to-impossible to digest oils, cheap refined sugars and so many other horrible substances in your body that we made a whole infographic (below) on the subject.

Please share this with friends and family members that eat fast food.

Back to School: Healthy Breakfast and Lunch Recipes for Your Kids

School may have started for your kids, or it may be just around the corner. That means it’s time to start thinking about giving your kids a nutritional edge with the food you feed them! If your kids are like most, they are probably really busy once the school year rolls around with activities, homework, friends, and other obligations. With such a busy schedule, it’s easy to let nutrition give way to convenience, so it’s understandable why so many give into the temptations of school breakfasts and lunches. Still, with a little planning and minimal preparation, you can provide healthy, homemade breakfasts and lunches for your kids that fit well within their busy lives and yours.

Fat Loss Factor Program Review

The Fat loss factor is a new weight loss system that has been getting a lot of hype recently. Many people have claimed that it’s the most effective fat loss program they’ve used. I found the buzz around the program intriguing and decided to check the product out.

WHO IS BEHIND THE PRODUCT?

Dr. Michael Allen is the creator of this product. He is a licensed chiropractor and a wellness specialist. The credentials seem solid and he certainly isn’t a money hungry marketer. Dr. Allen created the Fat Loss Factor program after he experimented with one of his patients to allow her to lose 90 pounds!

WHAT ARE THE BASIC PRINCIPLES?

The FLF is an innovative program in that it eschews much of the existing advice in the fitness market. Instead of forcing his students to adhere to an extremely strict diet, Dr. Michael Allen shows that weight loss is possible even with an occasional eating binge. This is great because the psychological stress of cutting down on all of our great food is something that causes people to give up. Instead of the usual boot camp style weight loss program The FLF is a balanced and achievable program that normal people can use. Dr. Michael Allen’s Fat Loss Program is an easy to follow program

The program starts with a 2 week detox period where Dr. Michael Allen suggests you eat organic fruits and vegetables only. This is followed with 10 more weeks of weight loss.

The principles behind program are very simple-

1) Stress makes weight loss difficult. Lower stress and your journey to weight loss is a million times easier. He includes exercises to lower your mental stress.

2) The FLF program encourages High Intensity Interval training (HIIT) instead of the usual advice of generic cardio. This is actually useful since sprints and such keep your body guessing. This also takes less time than spending an hour on the treadmill. HIIT also ensures you can’t cheat like many people do on treadmills.

3) The Fat Loss Factor diet is also specialized to maximize fat burning. As part of the program small meals must be eaten many times a day instead of the usual 2 or 3 meals. He also includes a list of foods to avoid and the foods that accelerate weight loss. Dr. Michael Allen also includes the best times to eat meals to increase fat loss.

4) Strength training is an integral part of the FLF Program. This allows the body to build muscle and accelerate weight loss by increasing metabolism.

5) Drinking lots of water is an essential part of the FLF diet. Drinking water washes away toxins and helps lose fat.

VISIT OFFICIAL FAT LOSS FACTOR WEBSITE

My Fat Loss Factor Review-

As someone who’s in the know regarding fitness and health I was surprised by the in-depth information that Dr. Michael Allen provides. I was quite frankly stunned at the solid evidence and science based guidelines he provided.

Unlike most other weight loss programs that are based on fads or a “secret” system Fat Loss Factor is based on what actually works. It just works. The reason marketers create fad based diets and sell them is because they like to sell the idea of a “magic pill”. However, the FLF is not a magic pill and does require a good amount of effort and willpower. If you really want to lose weight, the Fat Loss Factor is what you are looking for. If you’re just looking for an easy way out, then keep looking and I doubt you’ll find it.

The great thing about Fat Loss Factor is that it takes the best information from the industry at whole and combines it into an amazing package. The Fat Loss Factor includes the cutting edge in all aspects, from strength training to diet and stress control. Weight loss isn’t fought on one front (like diet), it instead occurs with a combination of factors such as low stress, eating healthy, and exercising. The diet aspects are brilliant because his suggestions ensure that you feel great. This is in contrast to many other diets that involve starving oneself or eating in a manner that makes a person feel mentally slow. Starving oneself doesn’t work because it increases stress levels and it’s not sustainable. Eventually the person will give up and regain the weight. Fat Loss Factor instead advocates a holistic method that ensures your body feels great.

Another underrated aspect of the program is the stress control chapters. This is something I have never seen promoted in a dieting/fitness product before and proves that Dr. Michael knows what he is talking about. A program like this cannot work if the mind is stressed and weak. A strong and healthy mind will be able to stay focused and stick to goals far better than a tired and overworked mind. Most other programs completely ignore stress levels but Fat Loss Factors explain the importance of keeping stress levels low. High stress levels are correlated with obesity and Dr. Michael explains how to lower stress levels. He has a bunch of great exercises that I tried out and they worked really well for me.

I already am a rather fit person and I found this program to be highly accurate. However, to test it out I found a friend of mine who’s chubby and gave him the product. I ensured he followed it exactly. Over the 12 weeks that we tested it out he lost 20 pounds which is very significant. He told me that he enjoyed the process and that his body and mind felt better than ever. The product holds up in the real world and produces real results.

I would definitely recommend this product. It gets an A+ from me for being honest, truthful, accurate, and high quality. Many weight loss products are mediocre and don’t offer their buyers anything but Fat Loss Factor is excellent and truly worth the price. I hope you enjoyed reading this Fat Loss Factor product review.

How Do You Sweeten Your Life With Nutrition?

Truvia, Splenda, Agave, Equal, or just plain sugar? It used to be that if you wanted to sweeten your foods or drinks, you’d sprinkle on a bit of sugar. Then came the time when thin was in and zero-calorie sugar substitutes hit the market. Sweetening choices remained fairly steady until recently because there’s been an influx of artificial, natural, low-calorie, zero-calorie, low-glycemic index, and other sweeteners filling your grocers’ shelves. Choosing a sweetener can be overwhelming when you’re faced with all of these options. Make the choice easier with this guide.

Complete nutrition guide

There are two main types of sweeteners. Nutritive sweeteners, or those containing calories, include white and brown sugar, molasses, honey, and agave. Nonnutritive sweeteners, such as sucralose (Splenda), stevia (Truvia), saccharin (Sweet’N Low), and aspartame (Equal, NutraSweet), are calorie free. This group of sweeteners can be divided into artificial (those created by scientists in a lab), and natural (those created from sources found in nature, such as fruits and plants). All these sweeteners have been tested to some degree and at this point, all but one has been deemed safe. (Saccharin has been linked to cancer in lab animals.) That being said, the choice of natural vs. artificial is usually a personal choice.

Flax - You’ll find loads of nutrition packed inside this tiny seed.

Flaxseeds may be tiny, but they pack
a powerful nutrition punch.

Complete nutrition guide for fitness

• Flax is an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that helps protect the heart. One tablespoon of whole flaxseeds provides 3 grams of fiber, helping to lower cholesterol levels as well as promote healthy digestion. Flax is also high in lignans, a phytochemical that may help protect against breast cancer.Use these tips to help you add two to three servings of flax to your daily diet:

• l Jennifer Neily, MS, RD, CSSD, LD, of Dallas, Texas, calls whole flaxseeds “nature’s fast food” because of their effect on digestion. She adds whole flaxseeds to oatmeal or yogurt and even sprinkles them on salads.To get the benefit of the ALA in flax, on the other hand, use ground flaxseeds or flax oil. The hard hull of the flaxseed resists digestion, making the beneficial fatty acids unavailable.
• Add ground flax to a favorite smoothie recipe to add a nutty taste.
• Stir ground or whole flaxseeds into hot cereal, adding a bit more liquid since the fiber in the flax will absorb extra liquid.
• Ayla Withee, RD, LDN, of Eat Simply nutrition services, mixes flax oil with cider vinegar to make a quick and tasty salad dressing.
• Replace one-half of the oil in muffin or quick bread recipes with ground flax. According to Peggy Korody, RD, CLT, of RD4Health Nutrition Counseling, LLC in Rancho Santa Fe, California, you can substitute 3 tablespoons of ground flax for 1 tablespoon of oil. You’ll add fiber and healthy omega-3 fatty acids to your favorite baked goods.
• Substitute 1⁄4 cup ground flaxseeds for 1⁄4 cup of the flour in batters for pancakes, muffins, and nut breads.
• Marina Stauffer, RD, CDN, of Northport, New York, makes a delicious snack or dessert by covering a banana in nut butter then rolling it in ground flax or sprinkling it with whole flaxseeds. Stauffer also recommends spreading nut butter and ground flaxseeds on whole grain toaster waffles for a fast and delicious healthy breakfast.
• Stir 1 to 2 teaspoons of flax oil into your favorite yogurt for an added omega-3 boost.
• Add ground flax to a favorite casserole recipe, such as meatloaf, suggests Lori Auerbach Sullivan, MS, RD, of One Source Nutrition in Connecticut.
• Substitute ground flaxseeds for the “crunchies” that come with some types of yogurt.Flax absorbs 10 to 12 times its weight in water, which means it’s essential to increase your water intake whenever you add whole or ground flaxseeds to your foods.Store whole flaxseeds in the freezer and grind only the amount you need for one day to prevent rancidity. Store flax oil in a dark bottle in the refrigerator and use within six weeks for the best flavor.

The 5 Best Foods To Eat Every Day

1. Spinach

Popeye knew its benefits. Spinach is a rich source of plant-based omega-3s and foliates. It helps reduce the risk of heart disease, stroke and osteoporosis. Try to eat one cup of fresh spinach or a half cup of cooked spinach every day. You can throw leaves on top of a salad, cook some in your morning omelets, or order it on top of pizza.

2.Yogurt

5 Easy Ways to Eat Less

Looking to trim your portion sizes? Try some of these easy tips to get started.

1. Eat with big utensils. Those who eat with large forks and spoons tend to eat less than those who eat with smaller utensils, probably due to feeling as though you are eating more.
2. Try eating on blue dinnerware. Studies have shown that those who eat off of blue plates tend to eat less.
3. Try plates and bowls that contrast with the color of your food—food that is the same color as your plate gives the illusion that there is less food actually on your plate.
4. Use smaller plates, bowls and glasses. It’s easy to pile on the food when your plate is bigger than your head, or scoop that extra helping of ice cream when your bowl can fit 7 servings.
5. Enjoy your food without any distractions. Get rid of a messy table, put out place settings, and sit down without a book or TV and enjoy your food—you’ll find that you feel full much faster.

Source: Shape

Learn the Difference To Lose Weight

Dietary fat is one nutrient with a serious image problem: "Fat in food is equated to fat on hips—but it's not the same! Our bodies need certain fats," says Bonnie Taub-Dix, R.D., author of Read It Before You Eat It. Getting the right amounts from the right sources will not only ensure your food doesn't taste like cardboard, but also can help you lose stubborn pounds (yes, you read that correctly).

Fat's (Ahem) Larger Purpose
The main reason fat gets a bad rap is that much of the type we eat comes in less-than-healthy packages like doughnuts and cheese fries. The fact that we're wired to crave the flavor fat provides makes it even easier toovereat. Back when mammoth was still a menu item, calories were hard to come by. Humans evolved to seek out the most concentrated supply of them, and fat, with nine calories per gram (versus four per gram in carbs and proteins), was our best food source for survival.

Though we no longer need that primitive urge to keep us alive, fat still plays a critical role: It delivers key nutrients to your body. "Vitamins such as A, D, E, and K are called fat-soluble because they need to bind to fat to be absorbed," says Taub-Dix. "If fat isn't available, the vitamins can't be absorbed properly." Top your salad with low-fat dressing and you could miss out on a lot of the benefits in those leafy greens—which can also leave you jonesing for a snack later. "Part of losing weight is being satisfied so you aren't grazing all day on other foods," says Taub-Dix. "And studies have found that foods with healthy fats, like avocado and nuts, take longer to digest and therefore help keep you fuller longer."

The Low-Fat Lie
Approaching fat the way you do the limbo—how low can you go?—won't send the scale plummeting. CDC data shows that while Americans consumed a lower percentage of calories from fat in 2000 than they did in 1971, the total number of calories consumed by women per day increased by more than 300! This is likely the result of manufacturers replacing the fat in foods with sugar. "The 'low fat' message was interpreted as an invitation to indulge without keeping calories in mind," says Taub-Dix.

Cutting all fat from your diet means you'll also miss out on good fats that can help you in your quest to shrink a size. A study in the journal Diabetes Care found that a diet rich in monounsaturated fats (such as almonds) may prevent the accumulation of abdominal fat. "Fat is all about the source it comes from," says Lauren Blaue, R.D., a nutrition coach at Life Time Athletic Club in Minneapolis. Combining fats and carbs in the same meal will keep your blood sugar stable and help you avoid hunger-inducing spikes and dips.

This isn't license to gorge on one ginormous cinnamon roll, though. Spread your fat-carb combos throughout the day: natural nut butter on whole-grain toast in the a.m., olive oil drizzled on your salad at lunch, guac with veggies for a snack.

One to Avoid
For all the friendly types of fat, there is one you should keep as an enemy: man-made trans fats, which have been shown to raise bad (LDL) cholesterol and lower good (HDL) cholesterol. Unlike other unsaturated fats, which tend to have health benefits, these have been chemically altered through a process called hydrogenation to make the product they are in easier to sell (for example, some packaged cookies contain hydrogenated or partially hydrogenated fats to make them last longer on store shelves).

Unfortunately, you may not even be aware they're in a product, thanks to tricky labeling laws that allow manufacturers to list zero grams of trans fat as long as a serving contains less than 0.5 grams. To avoid them, stay away from food whose ingredients panel lists hydrogenated or partially hydrogenated oils.

Finally, always remember to watch your portions, even with good fats. Fat in any form packs more than twice the amount of calories as protein and carbs. "Often, people eat the right foods but too much of them," says Taub-Dix. Olive oil is the number one offender among her clients. A cup has close to 2,000 calories, and unless you're a stickler for measuring, it's easy to pour on more than the proper two-teaspoon serving. (Learn about healthy fat serving sizes.) Bottom line: In small doses, fat is one of your best food friends.

Lose Weight While Watching TV

1. Jump rope for two-minute intervals. Repeat four times. (111 calories)

2. Run up and down the stairs of your apartment building or house during a commercial break. (42 calories)

3. Stand in front of your couch, squat until your butt is just above the seat cushions, and hold that position for one minute. Repeat four times. (80 calories)

4. Lie down on the floor on your side and do leg lifts for five minutes. (50 calories)

5. Do arm circles for one minute. Repeat two more times. (20 calories)

6. Sprint to the bathroom, hover over the toilet seat while you pee, and sprint back. (30 calories)

7. Grab three-pound weights or two soup cans and do one minute each of lifting for your triceps (put your hands behind your head, with your elbows at your ears and lift the weight up and down). Do three sets. (17 calories)

8. Sit on an exercise ball and do one minute of ab curls. Repeat four times. (50 calories)

9. If you’re not down with that, work your core by simply sitting on the ball for an hour. (38 calories)

10. Stand approximately five feet away from the TV and do lunges for five minutes. (37 calories)

11. Lie down in front of the TV and hold yourself in the plank position for one minute. Repeat two times. (35 calories)

12. Lie down on your couch and scoot around until your back is on the cushions and your legs are resting on the seat back, at a 90 degree angle to your waist. Curl your torso up towards your legs in a crunch and release. Keep doing them for an entire commercial break. (30 calories)

SOURCES: Nutritionist Heather Bauer, founder of Nu-Train nutrition counseling center in Manhattan; dietician Tanya Zuckerbrot, creator of the F-Factor Diet; personal trainer Brooke Maronne, founder of Brooke Maronne Fitness

8 Tips to Lose Weight at Home

1. Set the mood 
Turn up the lighting in your kitchen and dining room. Dim lights make food look more attractive, which encourages binge eating. 

Music may help curb stress-related eating; it can fill an inner need that might otherwise lead to overeating. If you have a certain song or CD that you know calms you down, keep it on hand. 

2. Go blue 
Avoid painting the walls red, yellow, and orange in the kitchen and dining areas; these colors may make us hungry! If your walls aren’t blue and repainting is just too much work, use blue silverware, blue plates, napkins, or place mats to help get the same non-hungry effect. 

Use blue lights in your kitchen or dining room. In a study published in Contract magazine, gala attendees who dined in a blue room ate 33-percent less than those who ate in a yellow or red room. Blue lights make food look less appealing, while warmer colors, especially yellow, have the opposite effect. Fast-food restaurants have known and used this fact for decades, which is why almost all of them have yellowish interiors--they want you to eat more. 

3. Downsize 
Extensive diet research shows that people eat what's put on their plates--even if it's more than they need to satisfy their hunger. If you have huge dinner plates, buy smaller dishes for your home. 

Buy smaller glasses so you don’t consume too many liquid calories. It’s more difficult to exercise portion control when you’re pouring into a large glass. Use smaller juice glasses and stay away from oversized wine glasses. 

4. Stay out of the kitchen 

Many people talk on the kitchen phone and work at the kitchen table. They're always around food, which increases their likelihood of eating. 

Just like you sleep better when you don’t work in your bed, you’ll eat better if you don’t work in your kitchen. Don’t confuse the space. 

5. Spray lavender on your bed pillows 
Studies show that natural remedies like lavender can help promote healthy sleep cycles, which in turn may help promote weight loss. People who sleep five hours a night versus the recommended seven to eight hours are 50-percent more likely to be obese. 

6. Spray jasmine around the house 

Peppermint or jasmine scents have been linked to increased energy and alertness. Burn a candle or spray the scent around your home to help boost your energy. 

7. Keep simple workout equipment around the house. 

Having dumbbells or a yoga mat sitting around will help keep exercise on your mind. If you’re watching television in the evening and you see your dumbbells, you may be more inclined to pick them up and do a few sets of exercises than if they were hidden away in the closet. 

Also, if you have stairs, take advantage of them! The average person can burn 105 calories taking the stairs up and down for 15 minutes. If you do that every day for a week you'll burn at least 735 calories. 

8. Get rid of "fat clothes" 

Women often have clothes that span in sizes; this makes it easy to gain weight back because you’re using the wide range of sizes as a safety net. Clean out your closet and get rid of the clothes that are bigger in size. 

Tips for Losing Weight at Home

Tips for Losing Weight at Home

While many folks enjoy heading to the gym four or five times a week to get in a workout, some people prefer to exercise in the comfort of their own homes. Some single parents don’t have the luxury of hiring a babysitter just to get a workout in, and likewise, must exercise at home if they’re going to at all.

Luckily, a gym full of equipment is not a requirement for a successful weight loss plan. With dedication, consistency, and a little creative thinking, the home can be as good a place as any to lose weight.

Nutrition First

Before I get into talking about how to exercise at home with little or no equipment, I want to mention the importance of a proper diet. Even with the world’s best exercise program, you’ll never lose an ounce if you’re not eating properly.

There are a few criteria that any effective fat loss diet will meet:

• A daily calorie deficit of 500-1,000 calories
• Made up of mostly fresh, whole foods
• Contains adequate protein and essential dietary fats
• Minimal sugars and other carbohydrates to control hunger
• Now that you know how you’ll need to eat to set the stage for appreciable fat loss, let’s talk about the types of exercise you can do at home.

Exercises that require no equipment:

• Push-ups
• Squats
• Lunges
• Planks
• Reverse Crunches
• Running Stairs (if you have them in your home)
• Yoga
• Pilates
• Kickboxing
• Many Workout DVDs
• Exercises that require minimal equipment:
• Resistance Band Exercises
• Dumbbell Exercises
• Medicine Ball Exercises

As you can see, there are a wide variety of exercises you can easily do in your home with minimal or no investment in equipment. Most require very little space as well, so there’s no need for a room to be dedicated to exercise. Clearing a little space in your living room or bedroom will usually work just fine.

How Often Should I Exercise?

The short answer is as much as reasonably possible. Short, frequent exercise sessions have been shown to be great for fat loss. I personally recommend 30-45 minutes of moderately intense exercise 5-6 times per week.

This may seem like a lot but no one said losing weight is easy. To the contrary, the steadily growing obesity rates and billions upon billions of dollars spent on fitness related products prove otherwise.

Losing weight requires hard work, will power, determination, perseverance, and consistency. Anything less will usually result in mediocre results and the gaining back of any weight lost. What most people are missing in their efforts is a long term commitment to a healthy lifestyle.

Many folks want to follow a program for 60 days and live happily ever after with a lean, fit body. Let me tell you the truth that’s a fairly tale.

Staying Motivated

The nice thing about working out at home is that you have control over the atmosphere. You can play whatever music you like, and do what you need to do to stay enthused about working out. Do what you can to make your workouts enjoyable, as this will make it much easier to stick to the plan over the long haul.

52 Weight Loss Missions

This weight loss plan involves 52 “missions” and is designed so that you can do one mission each week.

This usually works well for busy people but you can proceed at a faster or slower pace if you prefer. Each mission requires you to take a practical action that will support your weight loss goals.

This is the most important premise of the program because without taking action you won’t succeed.

The weight loss missions cover….

• Diet
• Exercise
• Mental attitude
• Emotions
• Lifestyle behaviors

They are provided in a specific order. For example, you should complete Mission 6: Choose You-Friendly Exercise before you do Mission 8: Overcome Exercise Barriers. However, if particular missions are drawing your attention then you have the choice to start with those ones first.

Specific Diet Actions

Instead of giving you a particular diet to follow you are guided to choose specific diet actions. These are practical steps you will take that will move you closer towards your weight loss goals.

If you severely restrict calories and deprive yourself of your favorite foods, eventually this leads to cravings and overeating. It also slows down your metabolism, which makes it more difficult for you to burn fat.

So to lose weight it is better to simply eat a little less each day. It isn’t necessary to adopt an extreme diet. Some of the specific diet actions that can help you achieve this include:

• Reduce your portions sizes by 10 percent.
• Switch to low-fat dairy products.
• Cut out sugar in your tea or coffee.
• Skip dessert every second day.
• Drink fewer alcoholic beverages.
• Stop putting butter on sandwiches.

Recipes and Meal Plans

This program doesn’t include any recipes but you are guided to create your own “Smart Recipe System’. This involves searching for and collecting healthy recipes that will support your weight loss goals.

You will use your recipe system as the foundation of your menu plan, which you will create each week. The program provides instructions to make this process easy, as well as a sample meal plan.

If you don’t cook you will still need to reevaluate your food choices and construct a meal plan.

Recommended Foods

Fruit, vegetables, legumes, whole grain cereal, rye bread, rice, pasta, oatmeal, chicken breast, lean beef, eggs, low fat yogurt, almonds, unsalted popcorn, coffee.

Sample Meal Plan

Breakfast Oats with skim milk, blueberries and honey 1 cup coffee

Morning Snack 1 banana plus a few almonds

Lunch Chicken salad sandwich on wholegrain bread

Afternoon Snack Small low-fat yogurt

Dinner Turkey chili

Exercise Recommendations

You don’t have to do any specific type of exercises if you prefer not to. However, it is necessary to get your body moving if you want to lose weight.

You are encouraged to find physical activities that you like. Suggestions include dancing, walking, cycling and boot-camp training.

Ideally you should do something for thirty minutes at least every second day.

Costs and Expenses

The 52 Weight Loss Missions Action Pack is $79. This package includes an e-Book, 12 months access to online resources, an MP3 audio book and a variety of tracking tools.

There is also just the ebook system for $29 without the extra resources available.

Pros

• Breaks down weight loss into small manageable steps.
• Encourages a healthy lifestyle approach to weight loss.
• Does not require a specific diet or elimination of particular foods.
• Calorie counting is not necessary.
• Dieters can choose the type of exercise they most enjoy.

Cons

• May be time consuming to collect recipes and create your own meal plan.
• Does not provide adequate guidance on how to select healthy foods.
• Weight loss results may take some time to become apparent.

Conclusions

52 Weight Loss Missions helps you to make practical changes in your diet and lifestyle. By undertaking one task each week you will gradually adjust your habits and adopt positive changes in your behaviors.

This will allow you to lose weight and keep it off without a strict diet or extreme exercise regime.

52 Weight Loss Missions

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Vegetarian Diets

People choose vegetarian diets for a number of reasons; an aversion to killing animals, a reluctance to eat meat, or a simple choice towards a different way of life.

There are a number of different vegetarian diets. Although it need not be a completely restrictive diet. The core theme across all vegetarian diets is the avoidance of all red meat (such as beef, lamb, and pork).

Types of Vegetarian

• Vegan – Eats no food sourced from animals
• Lacto-ovo – Includes milk and eggs.
• Lacto – Allows milk but will not eat eggs.
• Ovo – Eats eggs only – but no other animal foods.
• Pesco – Eats fish but no other animal foods (pescetarian)
• Pollo – Allows chicken
• Fruitarian (sub-set of vegan – includes only fruiting portion of plant).

As vegetarian diets are based on consumption of fruits, vegetables, nuts and whole grains, these diets are high in fiber. They have other health advantages in that they are normally lower in calories, saturated fat, and refined sugars.

With the correct understanding and careful planning, all types of vegetarian diet can provide adequate nutrition.

NUTRIENTS TO BE AWARE OF

The main nutrients that must be emphasized are; protein, iron, calcium, zinc, riboflavin, and vitamin B12.

Lacto/ovo diets provide protein by means of milk and egg white.

On a vegan diet, protein needs must be met by legumes (nuts, peas, lentils, beans, etc). Combining beans and other legumes with various dishes can provide the Recommended Daily Allowance (RDA) of protein – normally a gram per kilogram of body weight. While Soy milk is an excellent source of protein, it has high estrogen levels which, being a factor in the physical maturing process, is undesirable for the vegan child. Calcium for vegans is available in vegetables like broccoli.

POPULAR VEGETARIAN DIETS

12 Steps to Raw Foods	helps readers to avoid the pitfalls of adjusting to a raw food diet as well as to maintain this way of eating as a long-term lifestyle. Totally vegaterian based raw foods diet.
30 Day Vegan Challenge	A practical guide to help you get started with a vegan diet. It provides tips and advice on subjects including meeting your nutritional requirements and dealing with the social challenges associated with following a vegan lifestyle.
Anne Collins Diet	2 Vegetarian options available, complete with meal plans and recipes.
Beyond Broccoli: Vegetarian Diet Deficiencies	Highlights the potential problems with vegan and vegetarian diets, including the nutritional deficiencies that may arise when these diets are followed for an extensive period.
Bistro MD	They have a vegetarian option as part of their popular meal delivery service.
Cinch Diet	created by Cynthia Sass, co-author of the Flat Belly Diet. It is designed put an end to overeating by teaching you how to eat the right combinations of high-nutrient foods that enable you to feel full and satisfied.
Crazy Sexy Diet	A low-fat, vegetarian – or better yet, vegan – program that emphasizes balancing your body’s pH by eating more lush whole foods, low-glycemic fruits, raw veggies, alkalizing green drinks, and super-powered green smoothies.
Diet-to-Go	They provide a vegetarian option as part of their popular meal delivery service
Dietwatch	Online based dieting resource that includes a vegetarian option.
Dr. McDougall Diet	A low fat plant-based diet that has been used by many dieters with success to achieve weight loss and for the management of conditions including heart disease and diabetes.
Eat to Live	6 week vegetarian rapid weight loss plan.
eDiets	They have vegetarian options as part of there extensive online dieting resources as well as vegetarian meal delivery.
Engine 2 Diet: 28 Day Firefighter Diet	Created by Rip Esselstyn, a professional athlete turned firefighter, who converted a firehouse full of committed carnivores to a plant-based diet, in the process improving their weight, blood pressure and cholesterol. It involves a low-fat vegan diet and includes lots of tasty recipes.
Food Revolution	highlights the negative effects of modern farming methods on our health and the environment and inspires the reader to take action by adopting a vegetarian lifestyle.
Forks Over Knives	A book advocating the benefits of a whole foods plant-based diet. It was written by Dr. T. Colin Campbell and Dr. Caldwell B. Esselstyn, Jr., who are both specialists in the prevention and reversal of chronic diseases through dietary adjustment.
Hallelujah Diet	Vegetarian diet 85% raw15% cooked. Biblical based.
Healthy Eating, Healthy World	Advocates at least 80 percent whole plant foods.
Kind Diet	Alicia Silverstone’s vegan diet.
The Lean Diet	30 day plan for gradually going vegan
Low Fat Vegan Recipes	Appetite for Reduction will appeal to vegetarians or those interested in eating a plant-based diet.
Nu Kitchen Meal Delivery	Offers fresh vegetarian meals as part of their delivery service to the NYC area.
Nutrisystem	They offer a vegetarian option for their popular meal delivery service.
Ornish Diet	Mostly vegetarian except for eggs and some dairy.
Quantum Wellness	A program created by the New York Times bestselling author, Kathy Freston and includes the Vegan 21-day detox diet that was followed by Oprah.
Quick and Easy Vegan Cookbook	The 30-Minute Vegan is a quick and easy vegan cookbook that includes over 175 recipes that can be prepared in half an hour or less.
The Remedy	Supa Nova introduces readers to the benefits of a healthy diet with an emphasis on a high intake of raw foods and green juices. It includes a five-day cleanse and a five-week program that allows for a gradual adjustment from a standard way of eating to a raw vegan diet.
Rice Diet	Very low Calorie vegetarian diet.
Self Healing Colitis and Crohn’s	This vegan diet show’s how these conditions can be treated with diet.
Spectrum Diet	Lacto-vegetarian plan that gradually helps people transition into a healthier way of eating.
Super Immunity Diet	Dr. Joel Fuhrman offers readers a scientifically supported program to boost the defenses of the body by eating a high nutrient plant-based diet.
Starch Solution	Dr. John McDougall outlines the scientific research in support of the health and weight loss benefits of a starch-based diet.
Thrive Foods Plant Based Recipes	A cookbook created by professional Ironman triathlete, Brendan Brazier. The book provides dieters with options for meals that are high in nutrients in relation to their calories.
Thrive: Vegan Triathlete Diet	A vegan diet with a high percentage of raw foods that is specifically targeted towards athletes and physically active individuals.
Veganist: Kathy Freston	Includes step-by-step instructions that will allow you to gradually adopt a vegan diet to improve your health and support the environment.
Vegetarian Pregnancy Diet	Highlights the importance of a healthy diet during pregnancy and provides women with the information they need to create a nutritionally balanced vegetarian diet.
Weight Loss Kick Start Diet	Provides day-by-day instructions on how to transition to a low-fat vegan diet. This approach has been clinically proven to be effective for long-term weight management, as well as for the management of cardiovascular disease.
World Peace Diet: Green Peace	Puts forward the premise that what we eat has an impact on our spiritual awareness as well as the health of the planet. A vegan ‘green’ diet is emphasized because it is beneficial for the planet and supports an attitude of non-violence through compassion towards animals.
Your Natural Diet: Alive Raw Foods	The authors state that the natural diet of human beings was composed of raw fruits, vegetables, seeds and nuts and as such they advocate a diet composed entirely of raw plant foods.
You Are What You Eat	Strictly vegetarian for first 8 weeks then some fish and organic chicken can be added.

TYPICAL VEGETARIAN EATING PLAN

LACTO-OVO	LACTO	VEGAN
Breakfast	Breakfast	Breakfast
Cereal / cooked oats / muesli (granola) with full-cream / low-fat milk. Grapefruit / grapefruit juice Wholemeal toast with butter (or margarine) Full-cream or low-fat milk Water, tea, coffees, herbal tea	Cottage cheese Wholemeal toast with butter (or margarine) plus other spreads. Orange or orange juice Low-fat milk, water, tea, coffee, herbal tea.	Muesli (granola) or oatmeal with soya milk and sugar. Wholemeal toast with margarine plus spreads. Orange or orange juice.
Lunch	Lunch	Lunch
Barley soup Mixed green salad with salad dressing Cottage cheese Wholemeal bread with butter (or margarine) Fruit	Bean soup Sesame crackers Salad Baked apple Low-fat milk	Split pea soup Wholemeal bread with margarine plus spreads Fruit and seed salad, and tofu ice cream
Dinner	Dinner	Dinner
Soya bean and brown rice casserole Bake pumpkin Coleslaw and mayonnaise Wholemeal bread with butter	Fresh fruit Vegetables Wholemeal bread roll with butter or margarine Fruit yogurt	Vegetable paella Spinach Pear
Snacks	Snacks	Snacks
Sunflower seeds Milk Popcorn Raisins Pear	Cheese Wholemeal crackers Prunes Roasted soya beans Wholemeal roll Buttermilk	Shelled almonds Peach Raisins

VEGANISM

There are many processed foods that are made specifically for vegans: hot dogs, burgers, taco filling, ground beef,
chicken strips, mayonnaise, sour cream, ice cream, chili (Hormel). These products are made with meat substitutes – such as soy.

More sample vegan menus

Breakfast: Rice krispies with soy milk.
Lunch: Vegetable soup with crackers.
Dinner: Fajita salad with veggie chicken strips (by Morningstar Farms).
Snack: Peanut butter with carrot sticks.

Or

Breakfast: Apple cinnamin oatmeal.
Lunch: Baked potatoes with Smart Balance.
Dinner: Spaghetti.
Snack: Tortilla chips and salsa.

Look for other tasty vegetarian meals here.

SEE ALSO

Vegetarian Diets

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