Need Energy?

Carbohydrates the Essential Energy Source

Most athletes know and realize just how important it is to get the proper nutrients however many athletes are being drawn into the idea of using low carbohydrate diets as a way to help control weight. Needless to say, the sports medicine field is quite alarmed at this recent trend. The number of athletes that are starting to use low carbohydrate diets is alarming in recent years.

Even scarier is the fact that these diets can cause harsh long-term complications such as making weight loss even harder. Carbohydrates are the essential energy source that all athletes need in order to maintain the stamina to work out. Without this vital energy, it is much easier for injuries to occur from exhaustion as well as body strain. This is never an advisable outcome, but sadly, it occurs much more often in recent years. A proper diet for an athlete involves consuming quite a few carbohydrates.

Typically, the amount of carbohydrates that are required to be consumed by athletes is much higher than the amount required for people who are sedative. The proper amount of carbohydrates that each athlete needs varies greatly with some requiring much more than others. To determine the exact amount of carbohydrate consumption that you should personally aim for it is important to talk to your sports medicine doctor. There are times when athletes are especially encouraged to increase their carbohydrate intake, this is especially common during tournaments, competitions and if you are engaging in more than one sport at the time. This is to ensure that your body has enough energy to handle the rigors that you are placing upon it during especially strenuous activities.

In addition, there are other times when your doctor may recommend cutting back carbohydrate consumption, however all serious adjustments to your diet should be carefully monitored by your sports medicine team to ensure that you are getting the proper nutrients. As the number of fad diets appearing on the markets increases, it is especially important to listen to what your doctor says about your diet. Athletes are recommended to store as much as 15 grams per kilogram of body weight in the form of carbohydrates. This translates into as much as 15 grams for every 2. 2 pounds.

For an average 180-pound athlete this translates into as much as 1227 grams of carbohydrates. In terms of how carbohydrates are related to calories, it is easiest to use the following conversion. One gram of carbohydrates translates into four calories of energy. This means that for our example of the 180-pound athlete, the 1227 grams of carbohydrates they should consume would equal as much as 4909 calories.

This is an enormous number for most people; however, there are some athletes that would require higher calorie intake while other would be able to handle much lower intake levels. Ultimately, it is up to you working with your doctor to determine the best level for your individual needs. Remember, cutting back on carbohydrate levels can be quite damaging to the body. If your body is not consuming enough carbohydrates, then the body starts using protein as energy. This can be dangerous because protein is designed to help fuel your muscles and provide the muscle mass for the body, rather than simply providing energy for the body.

The end result for many who are not consuming enough carbohydrates is an overall weakened condition and less energy to actively engage in the sport of their choice. An important consideration is who is giving you the advice on your dietary needs. Many coaches do not always know the most up to date nutrition information. This makes it highly risky to simply take a coaches word about how much you should be consuming each day in calories and carbohydrates.

In order to achieve the best results possible you can consult with your coach as well as your doctor to work out the best possible solution that has both your fitness goals, athletic goals and your health goals in mind. Keeping your own personal health as the top priority is vital to ensuring you are as healthy as possible. Remember, it is sometimes necessary to adjust your carbohydrate consumption however; it should always be done with a doctor’s supervision to ensure that you are not potentially damaging your body or your overall health. Your physical safety is a much greater consideration that reducing your carbohydrate intake.

Mind Strength

Go Mental to Get the Most Out of Your Workouts / BodyByCheeko

If you’re doing everything right by spending enough time in the gym, following a wholesome and nutritious meal plan, taking the advice of top coaches and getting plenty of rest, you’re not maximizing your full potential until you incorporate mental training. Mental training is what divides great from exceptional. To be physically outstanding you have to train your brain. It’s the one thing that even very committed athletes and exercise enthusiasts often overlook. Mental preparation and attitude before and during training are what gets you through a 20 mile run in the rain and beating your best time. Whether you’re seriously committed to developing muscle and definition, want to be a better basketball player or perfect your golf swing, you must include mental training. The more competitive you become, the more important your mental game becomes. Tiger Woods visually rehearses each aspect of his swing prior to picking up his club. Like your physical skills, your mental skills will improve through practice. If your mental game needs strengthening, it’s time to give your mind a workout.

Mental training can:
Increase motivation
Strengthen your focus and concentration
Tap your unconscious
Find your ideal “psyched up” state
Sharpen your imagery and mental rehearsal
Build mental toughness
Mental training will help you develop the outlook and skills you need to succeed as a recreational exerciser or a professional athlete. Some of our most outstanding and ageless athletes rely on mental training, including all-time great Michael Jordan. You can incorporate mental exercises into a physical workout by learning, developing and practicing specific psychological techniques.

Some of those techniques include:

Short- and long-term goal setting This can be as short as each workout and even each set. Goals should be specific, measurable, action oriented, realistic and have a deadline. Those who fail to plan, plan to fail. Having clear goals in your mind gives you a mental picture of the outcome you aspire to, helps to keep you on track and moving in the direction you desire.

Positive thinking and affirmation Having sayings in your head that are rehearsed will be critical when it comes time to dig down deep for the physical ability to perform. Phrases like “If it’s going to be it’s up to me”, “I am unstoppable”, and “I am a champion” can be the difference in pulling through when the going gets tough.

Performance profiling – Mentally rehearse and visualize exactly how you will perform throughout your event. Picture the positions your body will be in, how efficiently you will be breathing, the strength in your legs, the balance of your torso, the postures necessary to successfully perform and so on. There is a proven transfer from the mental to the physical.

Motivational strategies Know what makes yourself tick. How are you inspired? Where does your competitive drive most thrive from? Know precisely what to say to yourself when you are called upon to perform.

Relaxation and complete breathing Regardless of if your event involves a team or is done solo or if it requires gross or fine motor skills, the use of breathing for relaxation and concentration can keep you centered and in control of your and your opponents moves.

Attention control techniques – If you find yourself becoming physically or mentally challenged, having a technique to regain you focus can quickly change your state and put you back in the game performing your best. For example, you may see a pitcher adjust his cap as part of a ritual to refocus solely on the upcoming pitch rather than become lost in the stakes of the entire game.

Self-coaching You can be your own worst enemy, or your biggest fan. When you are called upon to engage your physical skills, become your own internal coach. Use the best advice given to you by coaches as well as your own good judgement.

Just as you train your muscles by lifting weights, you can develop mental skills by practicing them diligently and consistently. You can build the body you’ve always wanted and perform at your best when you harness the power of mind and muscle.Many successful athletes have described their best performance as a time when everything seemed to flow. Their movements seemed automatic, and they were completely focused. Usually this experience was accompanied by a strong sense of confidence and being in control. This experience is described by sports psychologists as the “ideal performance state.”

To get into an “ideal performance state,” you need to first improve your performance through mental strategies that help you overcome obstacles and refine your workouts. The process also involves dealing with the pressures of competition, finding ways to increase satisfaction and enjoyment and promoting healthy self-esteem. Mental training can also provide assistance with injury rehabilitation. When injured, you can take a more active role in your healing processes by engaging both your conscious and unconscious mind to restore a sense of wholeness and health. In a fascinating experiment, researchers at the Cleveland Clinic Foundation discovered that a muscle can be strengthened just by thinking about exercising it.

For 12 weeks (five minutes a day, five days per week), a team of 30 healthy young adults imagined either using the muscle of their little finger or of their elbow flexor. Dr. Vinoth Ranganathan and his team asked the participants to think as strongly as they could about moving the muscle being tested, to make the imaginary movement as real as they could. The little-finger group increased their pinky muscle strength by 35 percent, compared to a control group that did no imaginary exercises and showed no strength gains. The other group increased elbow strength by 13. 4 percent. What’s more, brain scans taken after the study showed greater and more focused activity in the prefrontal cortex than before. The researchers said strength gains were due to improvements in the brain’s ability to signal muscle.

Try the following exercise as an example of the power of mind/body training. Close your eyes and concentrate on your physical performance. Be acutely aware of the space you occupy as you visualize your legs, chest, back, hips, neck, breathing, etc. As you explore your physical movement, connect with your breathing and release all unnecessary tension out of your muscles. Discover the increased focus you develop. Visualize yourself performing, relaxed and powerful. It’ll take practice to clear your head of “noise” and implement mind/body training. Through enhanced awareness of your body, you will be able to perform more efficiently and reach desired goals sooner. Ultimately, using mental training will increase your performance and keep your body young. http://www.executivefitness.vpweb.com/

1ST EVER MOMS FITNESS BOOTCAMP

FOR FURTHER                                                       FOR IMMEDIATE RELEASE

INFORMATION CONTACT:

William Thorpe   `Cheeko`

919-998-6611

personaltrainer@bodybycheeko.com

 

Local Fitness Expert to Hold First Ever Fitness Bootcamp Exclusively For Moms

 

Durham, NC- On June 3, William Thorpe, Durham`s top personal trainer, will launch the first ever ‘Durham Mom’s Fitness Bootcamp’- a fitness and weight loss bootcamp exclusively for moms.

 

“The purpose of the bootcamp is to empower and motivate moms to reach their fitness goals, recapture their pre-pregnancy bodies and feel great about themselves and their accomplishments,” explains William Thorpe, a certified fitness professional and founder of BodyByCheeko LLC, a fitness bootcamp (Executive Group Fitness Training).

 

“Most moms spend their time taking care of others and inadvertently put their own well-being on the backburner.  My goal is to help moms take care of themselves and through being part of this camp, I will hold participants by the hand and show them exactly what they need to do in order to achieve permanent results.” Members will follow BodyByCheeko`s   Lifestyle Plan and receive weekly (Nutritional Guidance). 

 

The Durham Mom’s Fitness Bootcamp begins on June 3,  and will be held at 608 N Duke  St inside of legacy studios on Monday, Wednesday and Friday at (6:00-6:45, & 8:30-9:15) a.m. time slots. Tuesdays & Thursdays are for Personal Training & Free Consultations by appointments only http:// BodyByCheeko LLC 608 N Duke St Durham NC 27701 http://www.bodybycheeko.com www.bookedin.net/bodybycheeko. Registrations are currently being accepted.  To apply or to receive more information please contact William Thorpe at personaltrainer@bodybycheeko.com or 919-215-6930.  You can also learn more at www.executivefitness.vpweb.com/  Just ask for `Cheeko`

Now Half Price: $97.00 for $197.00 of unlimited group fitness training. Save  $100.00 If you sign up before June 3, 2013

BodyByCheeko LLC   608 N Duke St Durham NC 27701   http://www.bodybycheeko.com

The Fat Burning Truths

Fat Burning Truths
Okay, it’s true that exercising first thing in the morning after an overnight fast burns more fat during the exercise session. But, there’s more to it. Fat is utilized at all times as is protein and carbohydrate. The percentages of each that are used shift depending on our level of fitness, intensity level and diet (including time from the last meal). We burn a greater percentage of calories from fat at low intensities. (For example, when we are sleeping.)
As our intensity of activity increases, we begin to burn a lower percentage of calories from fat. But, we are burning more total fat calories, because we need more fuel to exercise than we do to sleep. At the end of the day, it comes down to the balance of fat and energy. If, after 24 hours, you have used all of the fat you have consumed, it will not be stored and you will maintain your weight.
Exercise is an important aid in creating caloric balance. The focus should not necessarily be on the fat you burn during your exercise session, but the amount burned throughout the day (along with the fat consumed). Of the three factors (fitness level, intensity and diet) that affect the three choices of fuel (carbs, protein or fat), intensity level makes the most impact. At lower levels of intensity, fat is predominant. Many of our subscribers tell me that they barely feel that they are working when they choose the “fat burner” program on the Stairmaster or bike. The reason is that the lowest exercise intensities burn the most fat. But, that may not be the best use of your time if your goal is fat loss. As exercise becomes more strenuous, carbohydrates become the primary source of fuel.
However, fat is still used. The rate of fat used is higher during strenuous exercise, because the metabolic rate increases faster than the percentage of fat used decreases. If you exercise moderately first thing in the morning on an empty stomach, more fat is utilized than later in the day when meals are consumed. An overnight fast leaves you in a state of higher levels of free fatty acids and lower insulin levels. The more fat in your diet, the more you will be able to use it as energy during moderate exercise. Keep in mind that the trade off is that a high fat diet will not improve your performance. The more fat you eat, the less carbs you will be able to store for energy (and then performance suffers.
The more fit you become, the better you will be able to utilize fat. So, if you and a buddy are both on the treadmill running at the same rate and weigh the same, but you had been regularly running for a year and your buddy just started, you would burn more fat due to a faster metabolic rate and use a higher percentage of calories from fat. There are several reasons to exercise in the morning on an empty stomach, but the bottom line is to exercise when it feels best for your body and when it best fits your schedule. Just be consistent. Keep in mind the fat you are consuming should be balanced with the fat and calories you are expending. As a rule of thumb, never add fat to your diet. There’s plenty of naturally-occurring fat in foods. Attention should be focused on getting in regular workouts to experience the wide range of benefits available from exercising, including burning fat. I hope you were able to follow along with this often misunderstood concept of fat burning zones and timing of meals.

They Dont Want you to Know this:

BodyBycheeko Health Site Newsletter Control of Stress and Violent Behavior: The Facts And if there’s one thing I can say, it’s this: we have a serious information breakdown. The right information isn’t getting in the hands of the masses. So the question is why? Why can’t we get through if we have so many smart people banging the drums of progress and reason? The answer is people are married to bad concepts. And divorce is not an easy option, even when it’s to long-held beliefs. We are plagued by misinformation; paralyzed by myths and restrictive approaches the hurt our attempts to make people healthier. To empower anyone to believe and accept that they can live a better life—regardless of whom you are, where you’re from, or your level of fitness—you have to break down strongly held beliefs that have taught people otherwise. We live in a world where being “healthy” is viewed as a painful and arduous sacrifice because people have been taught that “diet” is a four-letter word, and exercise is only for people who are already fit or have endless free time to spend in the gym. You see these barriers everywhere. Examples include: People misunderstanding weight training (It’s great for men and women and won’t automatically make you bulky) Fears of certain foods (Egg yolks and red meat, anyone?) Misconceptions of how often you need to eat (It’s really up to you and dependent on goals) Lies about when you need to eat (Time your meals in a way that works for your schedule, not by some dogmatic approach; so eat breakfast if you want, or push it back if you don’t) Myths about the foods you do eat (Carbs are not the devil, you can eat lots of protein, and fat won’t make you fat) I could go on…and on…and on. So I’ll admit it: I’m frustrated. Even when I’ve created my best content—the information that hit at the deepest level of sophistication—it didn’t make a big difference and shift behaviors of the people who needed it the most. Some of my content was even embraced by the fitness savvy and respected professionals. I’ll admit that it felt good having the respect and admiration of the best and brightest minds. But I also felt like I was not accomplishing what I wanted. Yes, people who love fitness received (and need) great information. But it’s the people who don’t love fitness and are confused that need it more. What’s more, the people who love fitness—and those that create the cutting-edge theories and concepts that need to be spread—need a better and bigger platform. They need to be heard, and not by the same crowd. Fitness experts that are only able to grab the attention of fitness enthusiasts will not fix the system. It perpetuates it. That is, the smart are getting smarter. The fitness rich are getting richer. And the fitness poor—they continued to grow and suffer. And the sad reality is, the fitness poor is the majority. They are the one’s falling prey to the same old myths. What’s worse, the myths perpetuated by the mainstream are growing stronger. It’s confirmation bias at it’s finest. Get enough people saying something for a long enough time that it becomes an undeniable truth—even if it’s not—and it also becomes difficult to reject. In many ways, the fitness industry has the answers that can help, but they fall on deaf ears. Learning from Roc-a-fella: Blaze the Path so Others Can Follow I had two choices: Accept this as reality. Say—“Ok. Screw it. I’ll focus on the fitness crowd, those who ‘get it’ and make sure they get the best high-level information possible.” Or, I could dream big. I could envision a world where we make changes, debunk myths, and take on the machine that is mainstream health info and all the misinformation that paralyzes people and prevents them from moving forward. The idea that there’s only one fitness approach that leads to a better body and better health. (False) The concept that you need to follow some super strict diet to see results (False) The belief that you have to work hours (and hours…and hours) in the gym to shred fat or burn muscle (False) Or even the idea that hormones—and your entire body—are only influenced by pharmaceuticals and drugs (Yep, still false) I’m a dreamer. So I took a page from a man who knows a thing or two about changing big industries: Jay-Z. Jay-Z Today, people know Jay-Z as one of the most successful entrepreneurs in the world. He’s launched a record label, clothing lines, is now representing athletes and is estimated to be worth more than $400 million. But decades ago? Jay-Z was an underground hip-hop legend, but relatively unknown by anyone in the mainstream. He was part of the vocal minority. Even worse, he was in a music industry that did not respect—or accept—what he did. (Don’t forget, the Grammy’s didn’t even recognize rap/hip-hop until recently.) Hip-hop might have always remained in the shadows, and continued to be perceived as music of thugs and violence—rather than an art, a style, and a skill—if not for a few bold thinkers. After all, hip-hop was around for decades without ever being accepted by the mainstream or even perceived as music. Jay-Z took a chance. He went “pop” with his lyrics and the response within the hip-hop community was ugly. They called him mainstream and a sellout. But you know what? He opened the door for everyone else. And those who followed his lead and saw him as an ally—rather than the enemy—were able to spread their art and their craft to a larger audience. Today, all ages, genders, colors, and personalities accept hip-hop as music http://executivefitness.vpweb.com/ BodyByCheeko 608 N Duke St Durham NC 27701 , Tel: 919-998-6611 E-mail: personaltrainer@bodybycheeko.com http://www.bodyobycheeko.com

Bad Traits to Avoid


Health Site Newsletter

Control of Stress and Violent Behavior: The Facts

Bad Traits to Avoid If You Wish to Achieve Your Goals

A lot of people stay unsuccessful or have alternating experiences with success and failure, simply because they do not know that they have many bad traits. Bad traits pertain to habits and personal characteristics that ultimately lead to failure. Some of the things you’ve been so used to doing for several years may be the main reason why you struggle much. 

The Basic Bad Habits

Laziness is one of the negative habits that a loser has. The worse thing is, lazy people usually do not want to get rid of the problem. If you want to achieve your goals, you need to understand the value of hard work and perseverance. Some of the greatest people in the world are known to work way more than those who did not leave a mark. The greats work longer hours, sleep less, eat less, wake up earlier and suffer more than anybody else. It takes sacrifice to reach your goals. The most important thing to know is that everything you have ever wanted is just outside your comfort zone. 

Another bad habit that people have dealt with for several years is fear. They fear things and events without even trying. Some people are even afraid of success subconsciously in a way that they refute any opportunity that can make them great. Some people do not realize that they just do not or cannot handle the bigger responsibilities that achieved goals come with. You should understand that once you reach a certain goal, it can mean that the bar has just been raised for you to accomplish more. 

Personal Bad Traits

Selfishness is a bad trait that you need to get rid of to achieve your goals. There are individuals who do not want to get help from others because they do not want to share their expected success. What’s sad is that most of them do not actually reach their goals. There is so much joy and celebration for every success that can be shared between several individuals. There is even so much money in the world for everyone to stay rich. Even if you may be better off doing some things yourself, still you cannot do everything. 

Being Negative

Pessimism is a trait of losers. Losers always find a reason to lose, even if the situation or opportunity is already presenting itself. In most cases, pessimism is tied up to fear. Seeing things in a negative light will result to bad results too, most of the time. If you start your day negatively, everything else will already seem bad, so you will focus more on the little things that do not matter and let them bother you, instead of keeping your mind on your goals. 

Seeking Help

The first step to treating bad habits to achieve your goals is to look at yourself as a confident, capable and strong individual. You are responsible for whatever happens in your life. Although problems are bound to happen, you know that you always have the ability to stay successful in life as you choose. Minor setbacks are supposed to be a means for you to become better and stronger. Write a list down indicating all your weaknesses and bad traits. Next, put the opposite trait for each. The opposite traits are now your new characteristics to be adopted. Start practicing one good trait per week or month, then add another one for consistency. Over time, you will realize that success follows you because of your positive aura.

BodyByCheeko, 608 N Duke St, 
Durham NC 27701, Tel: 919-998-6611
E-mail: personaltrainer@bodybycheeko.com
http://www.bodybycheeko.com

Are You Too Old to Lose Weight?

 

Are You Too Old to Lose Weight? April 21,13

Age is not an excuse

There’s no doubt about the fact that the body changes as we age and fat is stored in places that we didn’t have to worry about when we were younger. The metabolism slows and the digestive system doesn’t work as well as it once did. Hormonal changes in the body can also affect the shape that you are in but there is one thing that always remains the same at all ages – If you eat too much food and drink too much alcohol you will gain weight. Many people use their age as an excuse for being over weight but this is not acceptable.

Consider how many elderly people there are who are still slim, fit and healthy and you will see that age is not an excuse. Lifestyles create the body we have to live with and the effects of poor lifestyle choices are multiplied as we age because the abuse that we have been giving our body through poor food choices throughout our life accumulates with fat and other health related problems due to poor nutrition. You can and should expect to keep your fat percentage at an optimum level throughout your life. The health benefits from doing so will pay dividends with a better quality of life and reduced dependence on medication and other health related expenditure as you age. At any stage in your life, no matter how old you are you can benefit from improved nutrition and exercise. Anything that will reduce the excess levels in your body fat will assist in helping you to live longer and to enjoy that time more.

Starting on an exercise program and taking care to improve your nutrition is the best way to turn back the body clock and it is never too late to start winding back the years. Obviously the sooner you start the better but starting is the essential ingredient that you need right now.

www.bodybycheeko.com       personaltrainer@bodbycheeko.com       tel: 919-998-6611

Are You Ready to Lose Weight?

Got That Stomach Bulge?
Are You Ready to Lose Weight?
http://myultimatereset.com/MrCheeko
Losing weight can be compared in a lot of cases to somebody trying to give up smoking particularly for a person who has been overweight for a long time and who has had bad eating habits for much of their life. Like smoking, over eating is a habit that is quite difficult to break for the majority of people. It is for this reason why many people spend the majority of their life going from one weight-loss program to another in the search for the Magic answer that will get them in the shape that they desire.

Once again by likening this to giving up smoking, a person who is trying to lose weight will have a considerably better chance of success if they have made up their mind completely that this is what they want. If you start a weight-loss program without the intention of following through to the ultimate outcome then the doubt that is always in the back of your mind will make it so much easier for you to fail. For many people it is more about what goes on in the mind than what they are putting into their stomach and you might have to deal with these issues first before you have any opportunity to lose weight and get in shape.

Mind power is a very powerful thing that can work for or against you and by eliminating habits from your life you will be retraining your mind to accept the new lifestyle as your natural state whereby you will be able to maintain a good healthy body weight for the long-term. We do most things in life subconsciously including good and bad habits and by turning those bad habits into positive lifestyle changes your body weight won’t be consiously focus of your life. Cherries fruits Salad (6 to 8 servings)

1 lb. cherries, pitted 3 mangos, diced
1 cup blueberries
1 cup raspberries
1 cup pineapple, diced
1/2 cup organic white grape juice
A few mint leaves to decor

Place the fruits in a serving bowl. Pour over the grape juice and refrigerate for 2 hours. Before serving, gently mix and decorate with a few mint leaves. Option: Substitute the grape juice with Muscat. You can also add a little turbinado sugar, if the fruits are not sweet enough. If so, add it to the fruits and gently mix, before adding the juice.

Per Serving: 142 Cal (3% from Fat, 3% from Protein, 94% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 36 g Carb; 4 g Fiber; 17 g Sugar; 21 mg Calcium; 1 mg Iron; 4 mg Sodium; 0 mg Cholesterol something that is constantly the focus of your life.

BodyByCheeko LLC 608 N Duke St Durham NC 27701 Phone: 919-998-6611 Email: personaltrainer

Dieting for Weight Loss

http:myshakeology.com/Mrcheeko    Dieting for Weight Loss

Shakeology®
http://beachbodycoach.com/MrCheeko
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The most common reason that people cite for dieting today is weight loss. While most of us would love to claim the noble mantle of dieting for health the vast majority of us are doing so for vanity. This, however, is a perfectly acceptable and plausible reason for making the lifestyle changes that are necessary in order to diet.

In fact, this reason might prove to be a far greater motivator than many of the other commonly stated reasons for dieting. When dieting for weight loss one of the most common complaints is constantly feeling hungry. In order to help combat this, you might want to incorporate some of the following strategies into your dieting program.

First of all, eat more high fiber foods. Whole grains, apples, pears, and lima beans are a great source of fiber as are many breakfast cereals. Easy does it however when it comes to fiber as it may be filling but there are some unpleasant side effects that may accompany heavy fiber eating (remember that beans are a good source of fiber).

Try using a product such as Bean-o when consuming larger amounts of fiber. You might also try spreading your fiber intake throughout the day rather than consuming all your daily fiber at once. Another method for feeling fuller when dieting is to drink plenty of water while dieting. Water provides an important service to the body and is very necessary when it comes to delivering all the nutrients where they need to go.

Water also helps regulate your metabolism, which is very important to the dieting and weight loss process. Additionally, water will help you skin retain its elasticity so that your skin can go more easily back into place once the serious weight loss begins. Learn to control your portions. We live in a world where portions are over inflated and super sized so often that we no longer know what an appropriate portion looks like. Restaurant meals are quite often more than adequate for at least two full meals and that is before salads, soups, appetizers, or desserts have been ordered.

Learning to portion correctly can save you from over loading your calorie intake for the day massively. It can also help you get extra helpings of the lower calorie foods such as lettuce and other vegetables rather than taking such large portions of calorie rich starches or fried foods. Do not go Gung Ho. There are limits to what the body and the mind can handle. When you go on a diet you are making a drastic change to your bodies caloric intake. If you go overboard you can lead to health risks along the way. Begin cutting calories a little at a time and incorporate changes as you go rather than going in with an all or nothing attitude.

If you go overboard with your dieting plans chances are that you are dooming your diet to failure. Take your diet one step at a time for the best results and be sure to incorporate extra physical activity into the mix. Even gardening when done on a regular basis can burn calories, so can cleaning the house, and playing with the little ones. Take a walk to the park or the corner store rather than getting in the car and pull a wagon or push a stroller while you’re at it. The added weight will be just enough resistance to burn a few extra calories.

Dieting for weight loss does not necessarily have to be a major sacrifice on your part but in order to be successful it will be a radical change in lifestyle, particularly if you need to lose more than a few vanity pounds. The health implications of loosing the weight are well worth the required effort and should not be taken lightly no matter how excited you are about your new body that is hiding inside your old one. http://myultimatereset.com/MrCheeko

A Good Raw Diet?

A Good Raw Diet for Your Health These days, we’re seeing more and more instances of a variety of autoimmune disorders. Diseases like MS, lupus, rheumatoid arthritis, and a host of others seem to be on the rise. Some say that it’s merely due to better diagnostic tools; and others say that it’s environmental factors: pollution and the foods we eat that are leading to more people being hit by these maladies. In response to this, many people feel that a raw diet, one that shuns the processed foods, the refined sugars, the high fructose corn syrup, and other additives is the key to good health. Now, an important point to remember here is that the diet is not necessarily made up solely of raw foods. The goal of the diet is for you to eat the foods in as close to their whole state as possible. That means either eating them as they are, or using boiling or steaming to prepare them. In every instance, you want to avoid foods that are highly processed. So, if you want to eat rice, as an example, go with brown rice as opposed to white rice. In terms of what food you’ll want to eat, here’s just a partial list of foods that are okay to eat on this diet: whole grain cereals, legumes, fermented soy products, fruits, vegetables, sea vegetables like seaweed, brown rice, soba noodles, all types of beans, and tofu. You may have noticed a lack of meats listed; this is deliberate. By and large, a raw diet does not include meats; only fish and other seafood are allowed. This diet believes in the concept of properly combining your foods. The belief is that this ensures that your food digests properly. The phrase often used is calling it the: yin and yang of the digestive process. So, a key aspect of this diet is that you do not eat too many yin foods. This means not overloading your meals with too much of the following: peppers, potatoes, tomatoes, spinach, beets, avocadoes, and eggplant. Here again, you can see the heavy vegetarian aspects of this diet. In addition, you need to not partake of beverages that have stimulants like caffeine. So, don’t drink a lot of soda or coffee. Instead, certain teas and lots of water are the best drinks. Another to remember about this diet is how you eat each meal. Keep your portions small, and you must chew your food well; this is most helpful in aiding your digestion. Not only does it break the food up into small manageable amounts for your stomach and intestines to handle, but it thoroughly drenches the food in saliva, the first step in digestion. So, when looking to determine what sort of portions you want for your meal, here’s a rough outline: first, make about half your meal of whole grains, and that includes brown rice. This is especially important if you have an allergy to gluten, as rice doesn’t have that. Next, you’ll want about a third of the meal to be vegetables. Beyond that, some beans and legumes can be about ten percent, and then five percent for some kind of soup. To round things out, toss in some nuts, fish, juices and seasoning as you see fit. You really want to avoid red meat as much as possible. If you really like meat, and want some, at least aim to buy local, and thus avoid those with chemicals. In fact, when it comes to all of your foods, try to get only local produce. Follow these guidelines, and you’ll see a real improvement in the state of your overall health.