Health Wealth Tips and Information

October 2, 2011 by  
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I just found this health related video on YouTube … and thought you might enjoy it!

Visit to – is my blog for healthy and wealthy tips information Daily health wealth tips and fitness guide. Easy to do Yoga technics and helpful articles on healthy food.Find information on health tips, weight loss tips and more professional advice on health. …

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10-Exercise TRX Workout

September 13, 2011 by  
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I just found this health related video on YouTube … and thought you might enjoy it!

A great 10-exercise full-body workout routine performed with the TRX Suspension Trainer. This workout can be done just about anywhere and is a particular favorite of mine while on the road and traveling from hotel to hotel.

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Lose Weight Super Tip – Body Transformation with The Magic Breath Technique

September 12, 2011 by  
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I just found this health related video on YouTube … and thought you might enjoy it! Learn a simple breathing technique that transforms your metabolic system into a (literal) fat burning machine. This absolutely must be part of any lose weight plan and every weight loss exercise routine . It is especially good for home fitness exercise programs. Best of all, this special technique is FREE. Just visit: and grab a copy with my compliments. – Lose Weight. Feel Good. Be Happy.

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Planning for Weight Loss Success — 5 Tips for a Flat Stomach

August 4, 2011 by  
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I just found this health related video on YouTube … and thought you might enjoy it!

If you are trying to lose weight you need to have a plan — check out these 5 tips for weight loss success. Blog — More Tips — http

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Japanese Natural Anti-Aging Skin Care, Beauty and Weight Loss Tips

June 13, 2011 by  
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I just found this health related video on YouTube … and thought you might enjoy it! Koko Hayashi, Founder and CEO of Mirai Clinical, offers Japanese anti-aging skin care, diet and lifestyle tips for women

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Weight Loss Exercise Program Week 4

June 9, 2011 by  
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I just found this health related video on YouTube … and thought you might enjoy it!

Learn how to lose weight with our weight loss exercise routine program. *Sponsor: Lose More in Less Time – Follow this workout with week 5 for a progressive workout plan to lose weight fast. Join our weight loss challenge and watch your body get slim and sexy. Each week, the exercise routine will get increasingly difficult. Weight Loss expert Stephen Cabral shows you this exercise plan that promotes weight loss. This workout highlights week 4. Perform this routine 2x a week on nonconsecutive days. Check Out Video! Subscribe to Our YouTube Channel – Go behind the scenes w/ Sarah’s Blog- Twitter Facebook: iTunes: Sarah’s Fitness Blog –

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Weight Loss Exercise Program Week 1

June 7, 2011 by  
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I just found this health related video on YouTube … and thought you might enjoy it!

Learn how to lose weight with our weight loss exercise routine program. *Sponsor: Lose More in Less Time – Follow this workout with week 2 for a progressive workout plan to lose the maximum amount of weight. Find more fitness videos at or own this video for just {video_description}.75! Join our weight loss challenge and watch your body get slim and sexy. Each week, the exercise routine will get increasingly difficult. Start with Week 1 and progress when you are ready. Perform this routine 2x a week on nonconsecutive days. Check Out Video! Subscribe to Our YouTube Channel – Go behind the scenes w/ Sarah’s Blog- Twitter Facebook: iTunes: Sarah’s Fitness Blog –

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Rapid Weight Loss Tips, Diet, Plan, Exercise, Workout, Methods

May 6, 2011 by  
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I just found this health related video on YouTube … and thought you might enjoy it! – Rapid Weight Loss Tips, Diet, Plan, Exercise, Workout, Methods etc.

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6 Fat Burning Exercises for Men to Lose Stomach Fat

April 29, 2011 by  
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I just found this health related video on YouTube … and thought you might enjoy it!

Get your weight loss tips at by claiming your FREE muscle building and fat burning exercises reports. In this video you’ll see six unique fat burning exercises that will build muscle as well as total body strength. Boot Camp FX Bodyweight and Kettlebell Exercise Workout XXII Workout Protocol Exercise #1 – Kettlebell Farmer Walk Exercise #2 – Knee Tuck Pull Up Exercise #3 – Kettlebell Clean, Press, Step Exercise #4 – 2 Kettlebell Swing Exercise #5 – Alternating Kettlebell Swing Exercise #6 – Kettlebell Walking Lunge No Rest Between Exercises 4 Repetitions Each Exercise As Many Circuits As Possible in 30 Minutes

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Smart and Skinny with Laurel House… because being just skinny is just stupid

April 27, 2011 by  
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I just found this health related video on YouTube … and thought you might enjoy it!

This episode of “Living Fit in Real Life: Smart & Skinny with Laurel House” is all about how to be Skinny long-term. There are lots of stupid ways to get skinny. I know, because I have tried too many of them. If you want to be skinny, long term, forget about quick fixes, be smart about it by multi-tasking your meals and working out more efficiently for less time and still burning more calories… because just skinny is just stupid. For more Exercise TV Workout Videos and Products, go to

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Long-Term Results In Losing Stubborn Pounds Requires A Permanent Lifestyle Change

September 16, 2007 by  
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During any exercise and diet regimen, losing the first few pounds is often very easy. That’s good because it’s a great motivator when you see results right away. But as you lose more, the rate of loss, and the speed with which you see visible effects, slows down. It’s hard to keep going when you aren’t seeing the benefits.

But don’t lose heart. It’s natural that initial efforts at a certain level will get you only 80% of the way there. The other 20% is going to come harder. That’s just the way things are. There are techniques that can help you get that last 20% – and, more importantly, keep 100% of the results over the long term.

Sometimes the difficulty in shedding that last 10 or 20 pounds can be loss of willpower. After achieving so much, it can be easy to say ‘that is good enough’. If so, that may be ok. You may validly choose to reevaluate your goals and decide that it truly is good enough.

But beware of long term effects.

One long term effect is the difficulty of maintaining staying power for other goals. If you develop a habit of giving up before the job is complete, it becomes that much more difficult to stick with it the next time. On the upside, if you do go that last mile, the positive morale boost is a great reinforcer.

The other possibility in giving up too easily and too soon can be a greater difficulty in keeping the weight off. The earlier you let go of your original goal without achieving it, the more likely you are to gain at least some of that weight back. Sticking with it helps keep those hard earned results permanently.

There are physiological reasons as well why that last 20% can be tough. Some bodies just reach a natural plateau. It can be just a stopping point on the way to a higher peak, however. It’s difficult to know for sure unless you keep climbing.

You may have slacked off of the length of exercises, or it may just require a longer period to get the same results. By analogy, it’s easy to scoop peanut butter out of a full jar, but getting those last bits is harder and takes longer.

If you’ve been doing cardio 30 minutes a day, three days a week, you may need to extend it to four or five days. That’s usually preferable to extending the length of the workout. You can begin to get close to the injury zone if you work yourself too hard during a given workout. But, you can up it to 45 minutes with minimal risk, if you judge that you still have that much more to give.

You may need to increase the intensity, at least for a while. Getting the heart rate up from 65% to 75% of maximum is one possible way. Here again, be careful of overdoing it. You don’t want to achieve those weight loss goals at the cost of serious risk to your overall health.

You may have to try some new exercises. Muscles adapt. Trying some new ones works those that may have been getting less than the most strenuous workout while you were achieving that 80%.

Keep at it until you hit your final desired goal, then keep it steady. Long term results require a permanent lifestyle change.

Nutrition 101

September 13, 2007 by  
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In order to optimize your health a good diet is essential. But, with all the fad diets around it can be difficult to know what is ‘good’. Nutrition science to the rescue! Though some things are still controversial, numerous studies reinforce the following basic information.

A healthy diet requires not just items from the four basic food groups, but in the proper proportion. The average person will need about 2000-2500 calories (sometimes more for larger men, less for women and those looking for rapid weight loss). About 50% of those calories should come in the form of carbohydrates, with 30% from fats (yes, fat is good!) and 20% from protein.

Carbohydrates are the main source of compounds needed for energy. Simple sugars, such as glucose and fructose, are rapidly broken down in the intestine and absorbed. Some processing starts the minute they hit your tongue. Complex carbohydrates – starches, such as those found in potatoes – take longer, but are also healthy in moderation.

Fats are chemically similar to carbohydrates, and contain fatty acids essential to health. Proteins are lysed (split) to make amino acids, that are then recombined to form proteins used in muscles and other structures.

Meat is a valid and healthy source of protein for almost everyone. About 3 ounces per meal is about right for the average sized person. A cup of pasta is a good source of carbohydrates. Two cups of leafy green vegetables supply fiber, minerals and vitamins.

A balanced meal can be made up of a serving of meat or other protein source, starchy carbohydrates such as pasta, rice, corn or potatoes, and fruit. Easy on the butter or margarine, go light on cheese, sauces and anything high in sugar or fat.

Though you could get the basics from a variety of sources, when considering weight control in addition to getting the proper balance, it’s important to know which sources are high in what.

Fat contains nine calories per gram, which is double than other energy sources. Thus, you need to keep those foods high in fat down to modest levels. That also helps control cholesterol levels.

All sources of carbohydrates have four calories per gram. But healthy sources also contain needed minerals, vitamins and fiber. Some examples are fruits (apples, pears, peaches), nuts (walnuts are lower in fat than peanuts or cashews, for example) and grains (for fiber and minerals).

Why is candy bad, unless consumed in very modest portions? Because they are designed to be high in fat, high in sugar with much lower amounts of helpful nutrients. Neither fat nor sugar are harmful in moderation. Indeed, they’re essential to good health. But when consumed in a form that contains an excessive proportion, they provide enormous calories and fewer other nutrients.

A single Snickers candy bar, for example, contains 63g, with 53g of sugar, but only 2g of fiber. A cup of broccoli, by contrast, has only 6g total, of which 2.5g are fiber, 1.5g are sugars. A cup of sweet corn has 31g total, 21g are starch (complex carbohydrates), 3g of fiber.

Making a list of items you consume will show you the relative amounts of helpful nutrients – and how many calories each contains. Putting a little arithmetic into your diet plan will help you reduce the number you obsess over – your weight.

Weight Loss After Pregnancy

September 7, 2007 by  
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It’s an obvious truth that after giving birth most women’s bodies make considerable adjustments. Broad hormonal changes are common and mood swings are not unusual. But one thing that many women will focus on (sometimes too much) is losing that weight and body fat gained during pregnancy.

In order to do that safely and in a way that produces beneficial long-term results, take it slow and steady. Weight reduction and regaining muscle tone after birth takes time.

Hype in the media about rapid weight loss after pregnancy is common. Articles are written on celebrity moms that show them making miraculous changes after birth to regain those million dollar figures.

But such individuals usually have better than average metabolic systems in the first place. That’s part of what gives them an edge in that profession.

They also have very expensive consultants, trainers and money to burn on equipment. The average women could forego a lot of needless guilt by not trying to emulate their results. Instead, focus on what’s normal and average for most new moms.

It generally takes up to 6 months for a woman’s body to return to ‘normal’ after giving birth. Normal, here, just means the average metabolic rate and hormonal amounts that were experienced before conception. In some areas, and to some degree, those norms may never return. Motherhood often produces some permanent changes.

Calorie reduction should not be an overriding concern during a period of breast feeding. Apart from the still-required (though somewhat less) additional amount of energy, the added stress of worrying about weight is not something new mothers need. Night feeding and continual round-the-clock care for a year or more is difficult enough without unnecessary, self-imposed psychological burdens.

For the first few months, the focus should be very much on eating a healthy diet. A 2000 calorie diet that includes 50% carbohydrates, 30% proteins, 10% fat with adequate fiber is a good common sense starting point.

Notice the numbers don’t add up to 100%. Every diet should leave some leeway for enjoyment, increase or decrease of the other factors, etc. Going to extremes is the most common mistake most make when considering nutrition.

Moderate exercise is good, but here again the keyword is ‘moderate’. New mothers are busy enough without having to worry about whether they are getting that 5-mile run in every morning. The focus should be on gradually increasing stamina, tone and overall fitness. The goals should be mood-elevation and general health, not looking like a movie star.

After a few months, the program can be stepped up to desired levels in a graded way. The average gain during pregnancy is between 25-35 lbs and during birth about 12-14 of this is lost immediately. The other 12-21 pounds can be shed over 6-8 months without risk. Take it slow and steady and your results will persist over the long term.

Weight Loss for Men

August 22, 2007 by  
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Women are the major consumers for weight loss programs and diets. Men tend to focus more on exercise. But either topic is, and should be, popular with both sexes. Men, too, need to concern themselves with proper diet and nutrition as part of a rounded program of weight loss and health.

Particularly with the onset of middle age, diet becomes a greater concern for men. Calorie needs are typically highest in the mid-20s and taper off about 2-4% with every passing decade. For an average-sized male (say, 5 ft 9 inches and 170 lbs), the average number of appropriate calories per day, 2500, reduces to 2200-2350.

One of the reasons for the change is an average reduction in muscle mass. It takes a lot of calories to continue to feed blood to muscles, to perform cellular repair and maintain internal body temperature among other physiological tasks. As men age, they tend to have less muscle mass, thus requiring fewer calories.

But the other major reason is a shift in basal metabolism. That’s the ‘base’ or ‘natural’ rate at which your body burns calories for all its functions, even at rest. That amounts to about 70 calories per hour for most men, and constitutes about 65% of the daily calories needed. Hormonal and other natural changes with age reduce that basal rate.

The thyroid, which participates in regulation, and other glands tends to be less active and less efficient as we age. The adrenal gland is another example. Glandular reduction is one of the internal factors that actually defines biological aging, in fact.

As a result, taking in the same number of calories in mid-life that were consumed during earlier decades will result in the excess being stored in adipose tissue, in other words you’ll gain body fat. For most men, that body fat is considered unsightly, and beyond a certain level has definite health risks.

Though it’s not the only number you should look at, a BMI (Body Mass Index = weight/height squared) > 30 should be a concern for nearly anyone. A BMI over 40 is generally considered obese. Waist circumference – over 35 inches – for the average male is an indicator, with over 40 inches considered obese for most.

Whatever you eat – while it does matter for nutritional and general health reasons – taking in more calories than are consumed leads to the excess being stored as fat. That leads to weight gain. Reducing the daily intake by as little as 50-100 calories per day for every decade past age 29 can go a long way toward eliminating that problem.

Alternatively, and a good thing for other reasons, burning an extra 50-100 calories will help reduce solve that problem and lead to better overall health. An extra mile per day walking is enough to accomplish that.

Reduce calories, stay active and you can look and feel fit for a lifetime.

What Is Obesity?

August 21, 2007 by  
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Nearly everyone today worries about being overweight. We’re constantly inundated with messages from TV and the Internet about widespread obesity and the risks of being obese. Whether it’s health issues or social acceptance, no one wants to be fat.

But if you look at it from an evolutionary aspect, the ability to store excess calories in the form of fat cells is a very life-serving ability. When a person consumes more calories than the body uses for muscle movement, internal temperature maintenance and cellular repair the remainder is stored in the chemical bonds of fat cells. Technically, it’s stored in something called ‘adipose tissue’.

Energy – which calories measure – isn’t a substance, so it’s not the same as fat. But that energy becomes available for use when those fat molecules break down into simpler products. That happens when a person increases movement or otherwise triggers a need for more energy.

Carbohydrates are one major source of that energy. Sugars (chiefly glucose) and starches are the two main forms and they participate in something called the Krebs Cycle. Also known in scientific circles as the tricarboxylic acid cycle, but don’t bother trying to pronounce it. Sugars come in, get broken down into something called ATP, then into ADP releasing energy in the process.

When the body runs out of glucose to use in the cycle, it turns to stored body fat as a substitute. Breaking down those fat molecules is, in essence, what causes a person to decrease the percentage of body fat. Sometimes increased muscle mass results, so the final result isn’t always a net weight loss.

But in biology, as in life, everything is best in moderation. When more calories are consumed than used over a long period of time, body fat increases to the point that the health risks can outweigh the benefits of a ready supply of energy. The result is an increase in the odds of heart difficulties, diabetes and other real medical problems. The social consequences are equally well known.

Knowing this, many will strive to maintain their weight and percentage of body fat within a certain range. That range differs from person to person (people have different body types), season to season (winter fat can actually be healthy) and according to their individual BMI (Body Mass Index).

So, in order to decide whether you are obese, only moderately over the preferred weight range, or just lack muscle tone, you need to consider those factors. Doing so requires knowing your specific body type, the ability to calculate BMI (very simple, actually) and recognizing that there is no exact, static, ideal weight for you.

I’d Die For a Hot Fudge Sundae-“Evolution and Emotional Eating”

August 19, 2007 by  
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By Larina Kase

“I’d Die For a Hot-Fudge Sundae” Evolution and Emotional Eating By Dr. Larina Kase

I crave sugary foods when I am stressed. I like salty foods when I am tired or when I am bored. I eat comfort foods like pasta when I am down. Are you like me? Do you eat based on how you feel?

Many people eat in response to particular emotions. It is human nature really. Think about it, this type of eating behavior has survived throughout evolution for a reason.

Eating used to be associated with survival. Only the fittest (i.e., strongest, most nourished) survive. So over time we have developed a connection between eating and our very survival. Eating has become a protective mechanism.

Now we live in a time of abundance when many of us are surrounded by food options every day, many of which are fast food or unhealthy food. The threat of starvation for most of us is slim. Our associations with food and eating, however, remain similar. Like many other evolutionary based associations (think of fears of snakes, spiders, and heights), the connections remain, even though there are certainly more dangerous things in our environments these days.

While the connection between food and survival remains, the difference is that we become more discriminating about food. We feel like we need certain foods at certain times.

Upsetting emotions like depression, anxiety or fear, stress, and boredom can trigger the desire to “save” ourselves from threat by eating. Back in time, the threat was starving to death, and now the emotions themselves embody the perception of threat.

With depression, the threat is a dismal or hopeless future. With anxiety and fear, the threat is imminent danger of harm or humiliation. With stress, the threat is being overwhelmed and not being able to function effectively. Finally, with boredom, the threat is the absence of anything fulfilling or enjoyable.

So, we want to help ourselves survive the threat. We do so by craving and eating certain foods.

“I would die for a double fudge brownie”

“I need some French fries right now.”

“I cannot go on without some chocolate.”

Ever said any of these things? Even though you may have said them in jest, there is likely to have been a grain of seriousness in them. Your brain has perceived some sort of threat in your life and has responded by saying “eat now”.

Ironically, the food you would “die for” is likely to actually make you die sooner. We rarely crave carrot sticks- instead we crave a piece of aptly named “death by chocolate” cake.

Why do we crave certain foods along with certain emotions?

There are primarily two reasons: First, these foods are typically inherently rewarding or enjoyable in the short term. This is obvious, right? They taste good.

Second, we learn to associate cravings with emotions over time. We learn based on the responses our behaviors get. For instance, if I feel stressed and crave some cookies and I eat the cookies and then feel better (at least initially), what have I learned? To associate relieving stress with eating cookies.

So what do you do next time you think, “I would kill for a piece of pizza”? Consider whether there is something else threatening to you, such as a negative emotion. Then figure out what you typically crave along with that emotion.

Then do not eat that food that you are craving so you do not further your association of relieving the negative emotion with eating the particular food. Instead try something more helpful, like going for a walk to create a new association. Pretty soon you’ll be saying “I live for a great walk” rather than, “I would die for a cheeseburger.”

Dr. Larina Kase is the President STRENGTH Weight Loss & Wellness. She has helped dozens of clients overcome emotional eating and keep weight off for the long term. Her work in these areas has been featured on The Jane Pauley Show and in SELF and Shape. Get more resources and an e-course revealing her STRENGTH formula at:

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4 Steps to Ending Emotional Eating

August 18, 2007 by  
Filed under OBESITY

By Larina Kase

Okay, I admit it. I’m an emotional eater.

People are often surprised when they hear me say this because I’m so into the psychology of weight loss. But it really isn’t that big of a revelation. The truth is, we’re all emotional eaters. It’s human nature. I’m not going to try to make you never eat in response to an emotion again. I will, however, help you to keep emotional eating from interfering with your fitness and weight loss goals.

Emotional eating is completely normal but it can become a major problem. When we eat in response to our emotions, we’re more likely to eat too much of the wrong kinds of food. And we’re actually less likely to enjoy the food because we’re so preoccupied by our own emotions.

Here are four steps to breaking the habit of emotional eating.

Step #1: Identify the Connection

Before you can change anything, you need to learn what emotions are associated with craving and eating which foods. For instance, you may notice that you are likely to eat potato chips or French fries whenever you are bored or lonely.

The best way to identify your connections is to carefully observe what happens. When you’re stressed out, do you head over to the vending machine for peanut M & Ms? Do you stop to get a super-sized order of fries at your favorite fast food restaurant?

Play detective and track your tendencies. The only way to change a habit is to recognize it!

Step #2: Manage Your Emotions

Once you know what emotions are causing what eating patterns for you, you can work on better managing those emotions. First, come up with strategies to reduce the emotion itself. If depression makes you head for a pint of ice cream, you can read some self-help books on dealing with depression and begin an exercise program (exercise is known to reduce depression). If your emotions are severe, it’s a good idea to get meet with a therapist to see if counseling can help you.

Second, you can find something else to do (instead of eating) when the emotion occurs. This can also help you reduce the intensity of your emotion. For example, if you know that you are prone to making poor food choices whenever you are bored, create a list of strategies to do at the first sign of boredom, such as: read your favorite magazine, call your sister or a friend, go for a walk, go shopping, lift weights, etc. Have this list with you at all times.

Step #3: Control Your Environment

Once you know that you inhale chocolate whenever you’re stressed, you can regulate the environment to make it more difficult to do so. If you have a stressful job, do not keep a bag of chocolates in your desk drawer. This seems obvious but it’s amazing how much we do it anyway. We come up with all kinds of excuses to enable ourselves to have junk food around. If you must have chocolate at work, bring one piece to work with you to control the quantity that you eat.

If you’re eating dinner in the kitchen and it’s easy to keep returning to fridge, change your location. Go into another room and get busy with something else. One of the main reasons that we overeat is because it’s easy to do so. Make it hard to do so—especially when you’re in a mood that leads you to eating.

Step #4: Break the Connections. End the relationship between the emotion and the food by not eating it when you experience the emotion. Each time you crave a brownie when you’re nervous and you DON’T eat a brownie, you weaken the connection and craving. It’ll become easier to ride out the brownie craving without acting on it.

You can also break the connection by eating the opposite type of food. If you associate anxiety with fattening and salty food, instead eat something healthy and sweet, like a piece of fruit.

Often when we’re in a bad mood, we give ourselves “permission” to eat foods that we don’t allow ourselves to eat normally. A solution is to actually allow yourself to eat some of these off limit foods (but not when you’re in a mood that makes you crave them). When you deprive yourself of your favorite foods, you set yourself up for overeating, and you feel miserable and sorry for yourself! When food is enjoyable, healthy, and well balanced, you create lasting lifestyle changes.

When you’re in “a mood” it is best to break the connections. But at other times, instead of depriving yourself, eat the “off limit” foods, just do so in small portions, eat these things infrequently, or make your favorite foods healthy by substituting healthier ingredients.

There you have it—a brief overview of the four steps to ending emotional eating. Implement these suggestions and you’ll not only lose weight and keep it off, but you’ll feel better too.

Dr. Larina Kase is a psychologist and the president of Strength Weight Loss & Wellness. For more resources on ending emotional eating and a free e-course revealing her proprietary STRENGTH model, go to:

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5 Easy Diet Changes That Can Help You Lose Weight

August 15, 2007 by  
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By Paul Kayne

Many people feel that to lose weight you have to go on a big diet and change everything that you eat. But there are many simple things that you can do to help lose weight. Here are 5 pain free things that you can do to help shed some pounds.

1) Eat from a smaller plate

Research has shown that people have an internal concept of what a serving is. A smaller plate can help reduce that serving size. You can eat all of the regular foods, just eat from a smaller plate as it helps limit your portions. But watch out! There is a gotcha here. If you chose a plate that is too small, it may appear to your subconscious as half of a normal serving, making you crave a second plate!

2) Switch to whole grains

This doesn’t involve changing the food you eat, just mixing it up a bit. Whole grain baked goods are more filling and will increase your dietary intake of fiber. Take this change slowly, don’t go out and buy all new rice, pasta, and bread all at once. Because you may find that you’ll need to make some compromises for flavor, or because the family doesn’t like some of the changes. Just replace things as you need them.

3) Rediscover Soup

Soup is an excellent low calorie meal. Having soup a few more times a week can make a large difference to your caloric balance and is relatively pain free. But there are a couple of things to watch out for. There are some wickedly high calorie soups out there, watch those nutrition labels! A good cream of your favorite vegetable can have as many calories as a burger. Soup is good on occasion, but not all the time. Don’t get carried away with it.

4) Switch to diet / light / skim

These are simple changes that may be difficult to make initially, but give it a week, and you won’t even notice. Drinks are a significant source of calories that don’t contribute to our feelings of fullness. I’ll eat the same amount of food if I have eggnog or skim milk, but the eggnog adds a significant number of calories. Instead of a cup of chocolate milk, you can eat 1 cup of spaghetti and still consume fewer calories.

5) Eat Breakfast

Don’t follow the sumo wrestler habit of skipping breakfast to gain weight. A healthy nutritious breakfast will prevent your metabolism from slowing down (ever feel cold when you skip breakfast in the morning?). Wake up a little earlier or prepare the night before to make sure you get in a good breakfast.

Long term weight loss requires long term changes. Simple changes like these can be easy to implement and painless to maintain. Good luck on your weight loss journey!

Paul Kayne is a writer on issues related to weight loss, health and fitness. You can find more articles by him at

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How to Cut Your Workout Time in Half & Lose More Weight

August 13, 2007 by  
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By Craig Ballantyne

The #1 reason for not working out is a lack of time.

If you get up at 5:30am to drive an hour to work, only to get home at 6pm and then have to launch right into carting the kids around, who can blame you for not working out? Not when it takes 45 minutes to do cardio, and another 30-45 minutes for isolation bodybuilding workouts.

If that’s the way you have to exercise to lose fat, then practically no normal person is going to be able to pull that off.

But when you look at the science, you’ll see that you can get more results in less time. You just have to increase the intensity of the workout, but at the same time, you can cut your workout time in half (or more!).

I am convinced that an effective fat loss workout can be done in 45 minutes or less, and that long, slow, excruciatingly boring cardio is not necessary for you to get the body you want. Please, read on…

Here are the details on the superiority of interval training when compared to traditional aerobic exercise:

Q: What is the role of interval training vs. steady state aerobics in a fat loss program?

Answer: Interval training is more important than cardio. First of all, it gets more results in less time. And with “lack of time” being the number one reason most people do not participate in a training program at all, clearly intervals are the winner here.

Now let’s just assume that lack of time is not a problem. Well, interval training is still more effective because it applies more “turbulence” to the muscle. Or in scientific terms, interval training results in a greater metabolic stress on the muscle.

And that causes more calories to be burned in the important 23.5 hours per day when you are not exercising.

From there, the muscle must work to recover, repair, and replenish the energy that was used in the training. It is much more metabolic work for the muscle to recover from interval training (and strength training) than it is to recover from aerobic training.

Therefore, in the post-exercise period, interval training results in more calories burned.

In fact, I just read a new study from Australia that shows interval training is superior to slow cardio for fat loss.

The researchers, Trapp & Boutcher put WOMEN through a 15 week study where one group was a control, one group did intervals (20 minutes of alternating sprints and recovery), and one group did 40 minutes of slow cardio.

The interval group lost 2.5kg of fat in 15 weeks on average (with one subject losing 7.7kg of fat), while the slow cardio group lost only 0.4kg of fat over 15 weeks on average.

The results speak for themselves.

So don’t get hung up on how many calories are burned during a training session with aerobic training. That is not nearly as important as how many total calories your body burns over the course of the day – and you will burn more with interval training.

And for those that subscribe to the fat burning zone as being important, again, you aren’t looking at the big picture (the 24-hour calorie burning period). Instead, those that believe in the importance of the fat-burning zone have a myopic view of how the body works.

The same message applies to those people that live and die by the cardio on an empty stomach method. You’re “nickel and dime-ing” the fat loss process, when really it’s a much bigger budget to balance.

Look at the big picture. Get your nutrition in order, then focus your workouts on brief, intense strength and interval training workouts that increase your metabolism for the next 24 hours.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit

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Which Feels Better A Manicure Or A Fabulous Fit Body – You Decide

August 12, 2007 by  
Filed under OBESITY

By Kim Jamieson

I was at the salon recently and made this observation. I am astonished that people take better care of their nails, than they do their bodies. What is wrong with American people? They are not concerned with their health and wellness, but seem very concerned about chipped and polished nails. Why do they take care of their nails and go weekly to the salon for their manicures and pedicures, but would never set foot in the gym, or do any physical exercise to improve their health and well being. Do they think that people look at their nails, before they notice their fat, unfit, unhealthy bodies? They are wrong. People are very critical of each other, and notice everything about each other. I think it is about time that we put the same amount of time and energy into our bodies each week, as we do our manicures and pedicures.

To do this we first need to change our mind set. Trust me, if you feel good with a manicure and pedicure, imagine how GREAT you will feel when your body looks fit, healthy, and you feel trim and self confident. I do not want to forget to mention how your life will change and you will start to soar in every aspect of your life.

So let me lay the foundation:

-You must change your mindset. You must work for it and not wish for it. It is not a pill or magic fat melting potion. You need to do some form of exercise each day, even if it is a quick brisk walk.

-You must eat properly. If you eat junk you look like junk, and feel like junk. This is what I recommend. -Each day you’re going to rely on the right carbs, protein, fat, and this will enable you to live happily without the bad carbs, processed sugar and bad fat. As a result you are going to get healthy and loose weight.

-You will eat normal size portions of meat, chicken, fish, turkey (remember most peoples portions are too large). A normal sized portion is the size of the palm of your hand. -You’ll have plenty of vegetables, eggs, cheese, nuts. -Salads. -No bread for two weeks while you rid yourself of your sugar addiction.

-You will be eating low glycemic index foods for two weeks

-Sample Daily Menu: Breakfast: 2 eggs (protein) 1 small V8 Snack: 1 skim Mozzarella stick Lunch: Sliced Chicken Breast on a bed of mixed greens W/olive oil dressing Snack: 8-12 Almonds Dinner: Grilled Salmon with fresh grilled Asparagus Dessert: Ricotta Cheese with Cinnamon and sugar substitute

-You must hydrate. For some people it is difficult to drink water but this is a must do. Your body is at least 60-70% water, it is your source of life. Water will increase your metabolism, as much as 3%. It will also move nutrients throughout your body and to your tissues. Water flushes out toxins, and pollutants, and keeps your skin soft, hydrated. It is very easy to tell if you are drinking enough water and that your body is hydrated. If your urine looks like beer, than you need to drink more water. It should be crystal clear. -You must be consistent, and never give up. This is difficult but you can do it!

Let’s stop taking better care of our nails than our bodies. With a little work, determination and the right mind set you will achieve great health and wellness. Let your body shine brighter than your nails.

Kimberly Jamieson has achieved success in living and maintaining a healthy fit lifestyle and has helped thousands achieve this success by using her fitness, diet, lifestyle and motivation tips. She is committed to helping others achieve ultimate health and wellness.

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