1. Illustrate the weight that you wish to lose

If you think that you are over weight and want to lose some weight, you could try to illustrate those extra pounds that you want to lose. For example, take a bag of potatoes or rice that weigh as much as you want to lose and lift the bag and feel how much it weighs. When you are lifting the bags you will get an immediate illustration on the additional weight that is affecting your heart and that may cause muscle and joint pains. This realization may serve as a wake up call.

2. Eat before dinner

The critical period, if you want to lose weight, is when you come home from work. You are probably hungry and a mistake is to start making dinner right away. With an empty stomach you are tempted to taste the food that you are preparing and before you know it you have eaten an entire meal. After that you still have to eat the meal you just prepared. So before you even start to prepare your meal it is better to have a fruit or eat some raw carrots. In that way you you will control your hunger.

3. Start with a salad

Don’t eat the salad together with the meal. Instead, make the salad the first course, and your dinner as the second course. Eating raw vegetables before your meal is very healthy and it is a  good recommendation from the food pyramid guidelines. If you don’t like grated carrots or other traditional raw food salads, you can shred a cucumber or serve crunchy cauliflower bouquets or even test new salad varieties.

4. Eat regularly

It is easier to lose weight if you eat at regular times. This habit keeps blood sugar on an even level which means that you will not be tempted to eat unhealthy foods. Experts recommend breakfast, lunch and dinner and two healthy snacks. It is better to eat less, but do not skip any meals. Missing meals does not lead to weight loss; instead you will find yourself eating too much unhealthy foods later that day.

5. No night snack

According to studies, people who are overweight tend to eat more in the afternoon and evening than people with normal weight. People with serious weight problems can stay up all night eating. If you know that you have this problem, the best thing is to determine a time when you will stop eating. For example, decide for yourself that you are not going to eat anything after 7 pm, not even a biscuit.

6. Learn to say “No”

Anyone who wants to lose weight has to learn how to say “No”. This also applies when you are attending a party or gathering of some sort. One tip is to take a small portion of everything that is being served. Say “No, thank you” when you are being offered a second round. If you think it’s hard to take a small bite it is better to say “No, thank you” the first time you are being asked. The hard part is not to say “No” when other people offers a snack, it’s your own cravings that are more difficult to resist. Learn to say “No” to your unhealthy cravings and then quickly look for a healthier alternative. You can only learn to say “No” by practicing!

7. Take a different route

Do you pass a candy shop or bakery on your way home from your work, tempted to go inside the store to buy something? Or, do you go to that special hot-dog stand to grab a bite during your lunch break? Then it’s time to take a different route. Select new walking routs that are bakery free and free from fast food stands. If you absolutely must pass them on your way home from work, then make sure to bring an apple with you to avoid the temptations of the unhealthy food choices.

8. Consider your health

Obesity is becoming a major widespread disease in Western countries and obesity is now classified as an epidemic by the World Health Organization. To be overweight means an increased risk of cardiovascular disease and type 2 diabetes. Pain in joints, such as knees, can be alleviated or can even disappear when you get rid of the excess weight. In the USA, Canada, Europe and Australia, 15-20 percent of the population today are overweight and obesity now counts as a medical risk.

9. Reward yourself

Set up goals for yourself and break down your goals into milestones. If you have lost weight and reached your milestone, then you are really worth a reward. Your reward should not have anything to do with food or drinks; instead you could treat yourself with a new CD, cinema visit, massage or beauty treatment etc. This type of encouragement will help you to continue with your weight loss program. If you have lost a lot of weight, then nothing is as fun as shopping for new clothes, in one or more sizes smaller!

10.  Don’t give up!

It’s not easy to change eating habits, but it’s necessary. Changing your eating habits is the only way if you want to be slimmer. You should know that it takes at least one month before a new eating habit becomes natural, so don’t be discouraged when you get tempted and simply can’t resist that chocolate cake, or that cheese sandwich. Just don’t give up and don’t be too hard on yourself when this happens. Instead, tell yourself that it was just a stupid one-time event and go back to the healthy road. Little by little, in time, it will get easier and before you know it you will have changed your eating habits. You will succeed!

Cancer is the second leading cause of death in the US, exceeded by heart diseases. Cancer is expected to be the leading cause of death in a couple of years, but we can change this trend by following the food pyramid and starting a healthier life style. If we follow the food pyramid guidelines by eating right and exercising, we can reduce the risk of developing cancer.

Fruit and vegetables

Many studies show that if we eat a lot of fruits and vegetables, we reduce the risk of many cancers, especially cancers in the gastrointestinal tract (the stomach and intestine) and in the lungs. Fruits and vegetables act as antioxidants to protect body cells against free radicals. Magnesium, B6 and folate reduce the risk of cells transforming into cancer cells.

If you want to stay healthy it’s important to eat a lot of fruits and vegetables and follow the food pyramid with its dietary guidelines. Accourding to the American Dietary Guidelines, 2 cups of fruits and 2.5 cups of vegetables per day are recommended for a reference of a 2000 calorie intake, with higher or lower amount depending on the calorie level. Vegetables have a more protective effect than fruits, so make sure you eat lots of vegetables for lunch and dinner.

Fish

Studies show that people who eat a lot of fish have a lower risk of developing kidney and prostate cancer. Researchers believe that omega-3 fatty acids have anti-inflammatory effects that may inhibit cancer growth.

Omega 3 fatty acids are polyunsaturated fatty acids and according to the American Dietary Guidelines, most of your fat intake should come from polyunsaturated and monounsaturated fatty acids, which can be found in fish, nuts and vegetable oils.

Peas, beans, lentils

Pulses such as peas, beans and lentils are good for your health. They contain plant estrogens, substances that affect the body’s circulation of sex hormones, which in turn reduces the risk of hormone dependent cancers in breast and prostate.

Pulses are rich in protein, carbohydrate, fiber and some B vitamins. Pulses are low in fat which is mostly of the healthy unsaturated kind. Reduce your intake of red meat and eat more pulses instead.

Reduce intake of red meat

It has been shown that red meat from pig or cow can increase the risk of colon cancer. Meat contains a special form of iron that gives the body a great iron uptake but at the same time it may increase the amount of free radicals that are harmful to us.

Reduce sugar

Cut down on sugar. Avoid any sweets altogether including soft drinks. Sugar provides empty calories and increases the risk of pancreas.

Green tea

The food pyramid does not ephazise much green tea, but drinking a few cups of tea every day can reduce the risk of ovarian cancer. All varieties of tea are good, but green tea has the strongest protective effect.

Healthy Living

• Exercise – 30 minutes of exercise every day decreases the risk of many cancers.
• Keep a normal body weight – Being overweight increases the risk for most cancers. Try to keep a normal body weight.
• Stop smoking – Smoking increases the risk of cancers of the lung, larynx, esophagus and bladder. It is never too late to stop smoking.

Jessica Biel moves her body everyday

Jessica Biel works out with her personal trainer 2-3 times a week. After many years of gymnastics, her legs and back was the weak part of her body. Therefore she is now focusing on getting those areas in shape as well. She alternates between fitness training and weight training, cycling, yoga and ballet. She used to dance ballet a lot and still thinks it’s a fantastic form of exercise. She wants every part of her body to feel strong and achieves that by alternating between different physical activities.

Jessica Biel grew up with well-trained parents, so being active has always been a natural part of her life. Jessica Biel does something every day to make sure she stays physical active. It may be in the gym, in the pool or hiking with her dogs.

No bread, dairy, sugar, salt and less meat

Jessica Bies is on a strictly healthy diet when she’s working out. She works out 6 days a weak and during those days she avoids bread, dairy, sugar and salt. She also reduces the meat intake. Her favorite ingredients are quinoa and vegetables.

Jessica Biel gives herself one day, usually Sunday, when she eats whatever she want. She thinks this is very important so your mind doesn’t go nuts. This 6-day method that she is following is called “Kelly Bensimon Method”.

She reveals that she is not perfect and she sometimes mess up her fitness and diet, but as you can see she stays mostly focused on her goal to stay healthy and strong.

Her body transformation started 10 years ago

Cameron Diaz has not always been as fit and toned as today. She has always looked great but she used to be a model and was very thin and tall. She didn’t have much muscles because she never used to work out.

The transformation started about 10 years ago when she trained martial arts for Charlie’s Angels. “At the end of each day, I thought I would die,” she admits. “It was the most intense thing I have ever done in my life. I made a decision that I would never let it get to a point where I forgot what it was like to be strong”.

Weight training and Pilates great for women 30+

Today Cameron Diaz spends an hour a day to exercise and has an organized weight training and aerobic program and is stronger and healthier than ever before. She has recruited a personal trainer, Teddy Bass, to help the star actress maintain those great legs that many would die for.

Her personal trainer Teddy Bass helps her to keep those legs looking long and lean by doing a mix of weight training and Pilates. Teddy Bass explains that this is the best combination for women over 30. The weight is great for building the butt and Pilates helps with elongation and smallness.

She works out five days a week but focuses strongly on outdoor sports  like surfing, snow boarding and hiking.

Cameron Diaz has “dinner” for breakfast

By having a “dinner-like” breakfast she stays fuller longer and consumes fewer calories during the day. She seem to follow the food pyramid and eats 6 small meals of low carb everyday to keep the energy level high throughout the day. An example of a typical day for Cameron Diaz would be:

1. Breakfast: Garlic rice, broccoli, eggs, lemon and either chicken or beef.
2. Snack: Protein shake with water
3. Lunch: Salad and lean chicken or beef
4. Snack: Fruit and handful of nuts
5. Dinner: Egg white omelet with herbs, tomato, onion, mushrooms
6. Snack: Protein shake with water

Zinc against Bad Breath

If you suffer from bad breath, your body might not have enough Zinc in its system. If this is the case, bad breath usually appears. Many mouthwashes and other halitosis remedies contain Zinc to help against bad breath. If you suffer from bad breath due to Zinc deficiency you should make sure that you get adequate levels of Zinc in the diet

Zinc is found in many Skin Lotions

Another well known fact with Zinc is its wound healing properties as well as cell growth and reproduction. Zinc is involved in protein synthesis and collagen formation in your body. In other words, Zinc helps maintaining a healthy skin and normalizes production of skin oils. This is why Zinc can be found in so many skin lotions.

Zinc regulates 200 hormones!

Zinc has even more beneficial properties for the skin. It has been found that acne is tightly linked to zinc deficiency, according to recent studies. This has to do with the fact that zinc regulates about 200 hormones in your body. One of the hormones is called testosterone and is one of the main promoters of acne. This is why Zinc can help preventing hormone imbalance that may lead to Acne.

Zinc effective against Acne

Zinc regulates the hormone testosterone that can cause acne. Furthermore, Zinc can be as effective as antibiotic such as tetracycline for treating and preventing Acne. Zinc can help reduce the inflammation and the negative effect of hormones on your skin. If you have acne, it’s perhaps a good idea to take Zinc supplement, especially if you have a Zinc deficiency and want your acne to disappear faster.

Zinc Deficiency

If you have acne or suffer from bad breath you should check if you suffer from Zinc deficiency. The fact is that only about 30-40% of your Zinc intake actually gets absorbed. Staple foods like cereals, corn and rice have a strong negative effect on Zinc absorption. Furthermore, Iron supplements can also cause a negative effect on Zinc absorption. Cadmium, which is increasing in the environment, also inhibits Zinc absorption.

Zinc Supplements for Acne

If you suffer from Zinc deficiency you might need to take Zinc supplements. There are different forms of Zinc supplements for acne.

• Chelated Zinc for acne is said to be very effective due to its great Zinc absorption ability. Chelating Zinc is combined with amino acid for better Zinc absorption. It is more expensive than other Zinc forms but more effective.

• Zinc Gluconate for acne is another Zinc supplement to take orally.

• Zinc Oxide for acne is used for topical application on the affected areas.

Food sources rich in Zinc

If you suffer from Zinc deficiency, bad breath or Acne, or need to strengthen your immune system, you should eat foods from the food pyramid that contain a lot of  Zinc. Examples of food sources rich in Zinc are:

• whole grains
• dairy products
• nuts
• pumpkin seeds
• beans
• lentils
• sea foods
• poultry
  
• kidney

Get energized throughout the day

You feel better if you eat three main goals every day: breakfast, lunch and dinner and three snacks: morning, afternoon and evening. This way you will get enough energy throughout the day.

• ¾ of you diet should come from plants: whereas half comes from potatoes, wheat, pasta or rice and the other half from vegetables and fruits.
• ¼ of your diet should come from meat, fish, eggs, pulses or legumes. How much you eat is determined by how hungry you are, but keep the proportions.

Carbohydrate: Foods rich in fiber will keep you full longer. Eat a lot of beans and lentils, whole meal bread, pasta, rice and vegetables. Bad Carbohydrates can be found in sugar-rich products: white bread, cakes, sweets, juices and soft drinks. This type of food only makes you satisfied and alert for the moment and you will quickly become hungry again.

Proteins: are the building blocks of our bodies and needed to build muscle and tissue. Meat, fish and dairy products are rich in protein. Other great protein sources are soybeans and other legumes such as lentils. Grain and flour, rice, potatoes and vegetables are also sources of protein.

Fat: Your body needs fat in order to assimilate the vitamins and there are fatty acids that the body simply must have. Select the right sources of fats, cut down on saturated fat in favor of the unsaturated fat.

Vitamins

• Vitamin A is important for our eyes, skin, mucous membranes and growth. Vitamin A is needed to regulate the level of calcium in our body for out bones and teeth. A vitamin can be found in milk, butter and margarine.
• Vitamin B is needed for nerves and muscles to function. Vitamin B can be found in meat, fish, peas, beans and cereal products.
• Vitamin C is an Antioxidant. Antioxidants enhance the body’s own protection against diseases. Vitamin C can be found in citrus fruits, cauliflower, cabbage and broccoli.
• Vitamin D is needed for the body to absorb calcium. Vitamin D can be found in meat, fish, milk and butter.
• Vitamin E is an Antioxidant, important for the body’s immune system. Vitamin E can be found in salmon, vegetable oils, nuts, almonds, wheat germ and avocado
• Vitamin K is needed for the blood to clot. Vitamin E can be found in dark green leafy vegetables.

Minerals

• Iron deficiency is relatively common among teenage girls and women. Symptoms include fatigue and susceptibility to infections. Iron can be found in meat, fish and poultry.
• Calcium is important for muscle function, for strong bones and strong teeth. The main sources of calcium are milk and milk products.
• Zinc is needed to form proteins, as well as for wound healing. Zinc can be found in meat, crabs and beans.
• Selenium is an Antioxidant, important for the body’s immune system. Selenium can be found in meat, fish and shellfish.

If you want to build muscles there are some things you should be aware of before you start. Vigorous activities  use up more calories per hour so you need to balance your diet and exercise, according to the food pyramid guidelines. Here are a few pointers that can help you reaching your goals.

Eat 5-6 meals per day

To build muscles the body needs a regular intake of energy. If you want your muscles to grow, you will have to eat more than 3-4 meals per day and increase to 5-6 meals per day. Remember that the meals should not be big and unhealthy; instead they should be divided into breakfast, lunch, dinner and 2-3 healthy snacks.

Increase your Protein Intake

Protein is the most important thing when you want to build muscles. The best way to keep you protein intake at a proper level is through protein-shakes. A protein-shake is very good alternative as a snack.

You need Carbohydrates after practice

Try to get Carbohydrates directly after practice because your body is working at a higher speed and needs its recovery. Your muscles need the energy after practice. Check the food pyramid for foods rich in carbs.

Rest between every set

By taking longer breaks between every training-set your muscles will have time to rest and recover. The rest will make it possible for you to work on heavier weights, which is important if you want to build muscles. Rest about to 2 minutes after each set.  (Remember that this applies to muscle building and not fitness training).

Split Routine

A “Split Routine” is recommended if you want to build muscles. A Split Routine means that you work more intensively on a specific muscle group within a workout. During the “Split Routine” workout you will not be training your whole body, only a few specific muscle groups. During the following workout, you will be concentrating on new muscle groups. With this routine you will give your muscles time to recover.

The Diet is important

The diet is also important. 60-70% of the success will depend on your diet!

Be patient

It takes time to build muscles. You need to be patient as well as dedicated.

Go slow the first two months of your training so your body can adapt to the new routines and also avoid injuries.

The Dietary Guidelines are jointly issued and updated  by the U.S Department of Agriculture (USDA) and the Health and Human Services. A committe was appointed in 2008 to start the review of the new guidelines. Four out of six meetings have been held and the remaining two will take place during the first half of this year. There will be a release of the 2010 Dietary Guidelines later this year, but the exact date is still unknown. We can however disclose that according to the USDA timetable the 2010 Dietary Guidelines are scheduled to be released in Fall 2010. It will be the seventh edition of the Dietary Guidelines for Americans.

Lets be open to the new guidelines as they will guide as to a  healthier lifestyle.

Focus on Moving Your Body

Michelle Obama pointed out that not everyone is interested in sports, but that doesn’t mean that you can’t focus on fitness. Fitness can be as simple as to make sure that you move your body. Try and include movements throughout the day. Dance to music, play with your kids, clean the apartment, go for a walk, take the bike instead of the car, etc.

Turn off the TV

Monitor how much time that is spent in front of the TV and implement new habits. Go out for a walk after dinner. Make sure your child go out and play instead of sitting in front of the computer or TV during leisure time.

Eat Dinner with your Family

According to studies, structure in eating habits as well as sleeping habits decreases the likelihood to develop Obesity. Michelle Obama spoke highly about eating prepared food during regular hours. This way you will increase your chances of healthy food choices and habits. Pick up an old tradition and have  dinner with your family.

Portion Sized Meals

Eat many small meals instead of large meals. This will make sure that you have enough energy throughout the day. Many small meals will also help you to avoid the unhealthy snacks since your cravings for sugar and reduces.

Eat right 70% of the time

The Obama’s do eat burgers sometimes. If you eat right 70% of the time, you can allow yourself to enjoy unhealthy foods at occasions. The Obama’s children eat right most of the times and this is why they can allow themselves to enjoy cake or fast food on occasions such as birthdays etc.

Don’t talk about weight – Talk about the positive changes

Michelle Obama said something very wise during the interview on the Larry King Live show. She said that Obesity is not about weight and it is not about how you look. Obesity is about how you feel. Obesity is about how you feel about yourself.

It’s important that you approach this matter with love and optimism. Focus on the changes and the benefits that will follow. Focus on the increased energy level you will have and how your overall health will improve.

Simple and small changes

When the Obama family realized that they needed to change their eating habits, the first thing they did was discussing the new changes that needed to be done. Michelle and Barack Obama sat down and talked with their children. They explained how badly processed foods are for the body and talked about the changes that needed to be done. They implemented some simple and small changes in their daily lives with great success.

If you want to lead a healthier life style and fight Obesity, start by implementing one or two changes, then add more changes to your new healthier habits. For example:  Focus on smaller portion sizes. Don’t make your kids eat up their food just to save money. Serve smaller portion sizes instead and eat healthy snacks between the meals. Turn off the TV and go for a walk instead. Eat prepared dinner with family on regular hours. Drink water instead of Coca Cola. Eat fruit instead of chocolate. Take the bike instead of your car etc.

Nutrition Rich School Food

Michelle Obama explained that 70% of children’s calorie intake comes from foods and beverages served in school. This means that, if we want to fight Obesity, we as a society must take a stand and make sure that our children’s school lunches are nutrition rich. We must make sure that the vending machines at schools are filled with nutrition rich snacks and beverages.

Access to Fresh Food

Michelle Obama focused on the importance of having access to supermarkets, grocery stores, farm markets etc in order to be able to buy fresh food products. Make sure that you have access to at least one supermarket in your neighborhood to ensure better food choices for yourself and your family. We can help each other as a society and influence so all people can have access to fresh food in order to fight Obesity.

The Food Industry want us to eat more

It’s in the best interests of the food industry to keep us eating more. They are in the business to make a profit. When you do find organic foods, they cost more, even though less is spent in spraying the organically grown food. Natural food is not a moneymaker for big business, so it’s more of a niche product, and thus commands higher prices.

Agri-chemicals are harmful

You can take up healthy eating in spite of what big business wants to put on your dinner table. Select organic foods when they are available. Agri-chemicals are being used now that have tested as harmful. These chemicals multiply in our bodies over time, as we eat more of them, and they may be factors in our obesity and overall lack of good health. Organic foods have more good nutrients for your body.

Avoid  genetically-modified foods

Don’t eat genetically-modified foods if you can avoid them. Look on the label of foods you buy, and select GM-Free products when you can find them. Check soy products especially closely, because there is a lot of GM use in raising soy products.

Foods with additives can cause allergies

Avoid eating foods that have many additives, particularly if you are prone to allergies. The chemicals found in processed foods can cause allergic reactions, and sometimes behavioral issues in children. Processed foods always contain additives, and the more thoroughly a product is processed, the more additives it contains.

Eat locally grown produce

Eat locally grown produce whenever you can. This will mean eating mainly seasonal produce, which is the cheapest and freshest you can find, and usually the healthiest for you, as well.

Your health will improve

The exact foods you want will not always be available, of course, so these aren’t hard and fast rules. But if you use these guidelines as much as you can, you’ll be on your way to healthy eating. Your health will improve, since natural foods can sustain us and bring about good health. There is a great deal of information about natural foods on the Internet, if you want to avail yourselves of the best ways to purchase and prepare natural food for a healthy diet.