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WORKOUT EQUIPMENT EXPLAINED

March 16, 2012 By Leave a Comment

Going to the gym or looking at home exercise equipment can be very overwhelming. The easiest way to get over this hurdle is to stay informed on the newest trends so that you can make your exercise fun and exciting. Contrary to what most people think, you don’t have to buy an expensive treadmill or spend hours at the gym. We’ve picked three of the easiest and most effective exercises to help you with weight loss goals. We hope that by giving you this information you will feel more comfortable switching up your exercise routine and stepping outside of your normal workout.

Resistance Bands
Strength training is an important part of our exercise routines. Many of us stick to using the same machines at the gym or do the same free weight exercises over and over. This causes our bodies to plateau and stop showing results. One of the easiest ways to keep this from happening is incorporating resistance bands into your routine. They’re great because they help increase coordination and balance. The bands force your body to stabilize itself, incorporating more muscle groups than free weights or machines. They’re also pretty inexpensive when compared to other workout equipment. You can usually find them at your local Walmart, TJ Maxx, or Ross outlet stores and usually range from $6-$20 depending on how many you get.

Resistance bands are perfect for all people at all exercise levels. They are so versatile that any level of intensity can be achieved. Most bands are color-coded according to their level of tension. The lighter ones are usually the less intense. The long tube bands with handles are best for beginners. Use the bands to increase your coordination or to stretch out your hamstrings, glutes, and quads. All types of instructional videos can be found on the web and in stores. Don’t be afraid to try different types of strength training exercises in your home or at the gym. You can even get a door attachment and make a home gym out of an ordinary doorway. They’re also great to take with you when you travel. The possibilities are endless.

Exercise Ball
As a less intimidating workout accessory, an exercise ball is a great way to gain stability and work out your core. The exercise ball referred to here is the big bouncy stability ball that you actually sit down on. Because the ball forces you to constantly move, you are automatically compelled to balance yourself and have proper spine alignment. Before you purchase a ball, make sure it is the right size for you. When you sit on the ball, your hips should be level with your knees or just slightly higher.

The exercise ball is not only an amazing workout accessory, it also promotes spinal health, decreases back pain, and helps to prevent injuries associated with putting pressure on the lower back. The ball causes your abs to contract to keep you from falling off. This unstable environment promotes core strength with little or no effort from you. Add in weight training, ab exercises, or yoga moves and you will give your body a great overall workout. They’re also great to use as chairs in the work place or at home. Just sitting on the ball challenges your balance and improves your posture. You can burn up to 350 calories a day just by making this switch.

The best part about the ball is that it enables you to do workouts that you might be restricted or unable to do on your own. If you have injuries on your back, knee, or hip, it is the perfect solution to help support your body during rehabilitation exercises. Exercise balls are also inexpensive and can be purchased at the same places that you find resistance bands.

Kettlebells
Even though kettlebells might seem like a new trend, they have actually been around for hundreds of years. Kettlebells have become very popular lately, and for good reason. The simple weight with a handle on top is one of the best devices you can use for safe and effective fitness training. Exercises include the kettlebell swing, the kettlebell squat, and the kettlebell getup. To learn how to effectively do all of these moves, we suggest you talk to a fitness trainer or workout professional.

The main benefit of a kettlebell comes from alternative periods of contraction and controlled relaxation that gives you both strength and endurance. The kettlebell’s unique shape allows for exercises that promote stability and strength. The most common exercise done with the kettlebell is the kettlebell swing. This is done by swinging the kettlebell down between your legs. This explosive move uses multiple muscle groups and creates extended endurance due to the cardio-like effect is has on the body. You also work your abs without realizing it because the kettlebell stimulates the abs in conjunction with the biceps, triceps, and any other area you are looking to work on. The kettlebell helps your whole body to work together strengthening and conditioning all your muscles at once. It is a good idea for beginners to start slow and consult with a trainer, but once you get the hang of this awesome workout, you won’t be able to stop.

Conclusion
We hope that this article has helped you to step out of your comfort zone and at least consider trying something new. With the knowledge you now have about different techniques and equipment used to enhance your workout experience, there is no reason for your workout to be boring and dull. It’s up to you to add in some spice and achieve your goals. So go on- try something new. You will begin to see that working out can actually be fun and that you can enjoy it!

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HOW TO: WINTERIZE YOUR DIET ROUTINE

March 8, 2012 By Leave a Comment
Souper-Size It

Healthy soups and stews are a cost effective way to help you stay on track during this time of year. Stick to soups and stews that are made from a tomato soup or chicken broth base. Load them up with colorful vegetables and lots of lean protein. You can even have an appetizer of plain tomato soup or chicken broth before your main course to make you feel fuller and eat fewer calories during your meal.

It’s also a good idea to add in soy wherever you can. You should aim to consume 25 grams of soy a day. A neat way to sneak in soy is to add small chunks of tofu to your vegetable soup. No one will even be able to tell it’s in there. Another way to get the daily recommended amount of soy in your diet is to add roasted soy nuts or soy cheese to your salad. For a sweeter option, try adding soy milk to some pre-portioned WonderSlim Cinna-Crunch or Berries n Chocolate cereal.

Avoid cream based soups at all costs. It doesn’t matter if it’s Dad’s all-time best crab bisque or your boss’s acclaimed broccoli and cheddar soup. They are loaded with unnecessary calories and are diet busters in disguise. Stay away at all costs.

Pass Your Plate

An easy way to cut calories during the fall and winter is to switch from dinner plates to salad plates for all of your meals. Correct portion sizes are a lot smaller than most people think so by doing this, it will help you put the correct portion sizes into perspective.

Even though you practice correct portion control, it is only beneficial if you are portioning the right foods. Start by incorporating lots of veggies in place of pastas and fattier foods. Only use half the pasta in your normal recipes and add in a colorful veggie in place of the left out starch. Chances are you won’t even notice it’s gone and you’ll be adding extra vitamins and minerals to your favorite recipes.

A good way to get your daily veggies is to keep six or seven different bags of frozen vegetables in your freezer. Use them for spicing up your dinner or salads. Mix any combination together, saute them in some low fat dressing, and you have a simple easy meal made just out of veggies.

Another delicious way to add in vitamins and minerals is to freeze your favorite seasonal fruits. Throw them in smoothies, cereal, yogurt, or just defrost and have them as a snack. Practice these healthy tips, along with possibly substituting two or more meals a week for a healthy hearty salad and you’ll be surprised at how easy it is to stay on track!

Fight the Winter Cold with Food and Exercise
When you eat healthy, you feel healthy. If you keep up a healthy lifestyle this fall, you might be able to stay disease free. Studies have shown that incorporating moderate exercise into your winter diet routine will help you fight off simple infections like the common cold and the flu. Exercise also helps you ward off osteoporosis, different types of cancer, heart disease, and type-2 diabetes. What more motivation do you need?

If you still have a problem finding motivation during the cooler months, look into getting an audio book. Listen while you take a brisk walk and you will most likely be motivated to maintain longer because you’ll be looking forward to the next chapter. You can check one out at your local library or download one online.

Be the “Life” of the Party
Add fun games to your parties. Try horseshoes, Cornhole, playing Wii, a spirited game of charades, twister, or anything that gets you up off your feet and moving around. Try to incorporate dancing into your party because we all know that the best parties always include dancing.

The most important rule of being a healthy and happy holiday party-goer is to “eat before you meet.” Always remember to have a protein rich snack before attending a dinner party. A healthy protein bar, hard boiled egg, or some OSTRIM jerkey are all good high protein choices. Also remember to down a few glasses of water before you leave the house. Remembering these little tricks will keep you from gouging yourself on your Mom’s cream-cheese poppers or Grandma’s award-winning sausage balls.

Just Remember to Remember
As long as you are not completely thoughtless with the unavoidable splurges you encounter, you’ll get through the holiday season and still fit into your favorite jeans. If you’re put in a situation where you have no other choice but to be unhealthy, just remember to be extra healthy the following week. Vow to have salad for lunch everyday for a week and let yourself have a slice of your Aunt’s decadent sweet potato pie. If you eat healthy 90% of the time, it’s okay to splurge on the other 10%. Rather than taking the fun out of your holiday meals, pick the ones where you want to indulge, and remember to pass on the rest. Being mindful of healthy eating now is one of the easiest ways to feel good after the holiday season is over.

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WONDERLIFE’S MIRACLE SUPPLEMENT, L-CARNITINE

March 8, 2012 By Leave a Comment

L-Carnitine’s power lies in its ability to turn the body into a metabolism furnace, incinerating fats and carbohydrates faster than ever. Because the heart contains the most Carnitine of any organ, L-Carnitine supplementation is needed to ensure proper cardiac function. It has also been known to slow down the aging process and boost stamina and endurance. It’s like a new and improved fountain of youth that also helps you lose weight. Even though L-Carnitine occurs naturally in the body, people tend to cut out meat and other high sources of L-Carnitine while dieting. For this reason it is beneficial for dieters, as well as vegetarians to take an L-Carnitine supplement. It has also been known to help expectant mothers, athletes, smokers, people who have high stress levels, those suffering from heart disease or diabetes, and the elderly. Studies have shown L-Carnitine helps relieve physical and mental fatigue, maintain new development of muscle mass, reduce soreness, and accelerate regeneration. It seems like there is very little this wonderful supplement can’t do. It might be just the thing you need to kick start your success or get you out and over that stubborn plateau. * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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GROCERY STORE SURVIVAL GUIDE

January 31, 2012 By Leave a Comment

Our society has been obsessed with fast food and quick fixes over the last decade. It was only a matter of time before this craze for instant gratification crept into our supermarkets and grocery stores. Little by little, our local stores have become laden with fatty, over-processed, calorie packed products. Over time, bad buying habits have been formed around these products and become staples in our everyday lives. You have to be on the lookout for these fat traps at all times. You can’t let yourself be fooled into believing their bogus pretenses of “convenience and affordability.” Instead, keep an eye out for products with short ingredient lists, high amounts of fiber, and no added sugars such as corn syrup. Use this Grocery Store Survival Guide as your secret weapon and you will be on your way to becoming a smart, savvy, healthy grocery store shopper.

Meat & Fish Section
Just because it’s lean doesn’t mean it’s low fat. Make sure that the meat you choose is 95% lean or higher. This way you can be sure that you are keeping your waistline in check. Also read the labels of packaged red meats. If you see that it is “enhanced with flavorings” there is a good chance that it is packed with added preservatives you don’t need.

When choosing chicken, make sure it is a skinless breast that is whole or ground only. When choosing beef or chicken, pay more attention to the smell and the firmness of the meat. It should never be sticky or slimy. For the best tasting meat, choose organic or grass-fed. It really does make a difference in the meat’s quality.

Don’t feel bad about splurging on shrimp. It’s a high-protein, low-fat, low-calorie option when boiled, grilled or baked. Just watch the butter and other sauces when preparing this delicious option.

If you don’t feel comfortable completely switching to ground turkey or chicken, mix half turkey or chicken with half lean beef. According to Reader’s Digest, substituting a ground poultry or soy alternative can cut more than 30% of the calories and at least half of the fat in a three-ounce serving.

Dairy Section
Don’t buy cheese by the brick. It is a lot harder to keep track of portion size if you have a huge hunk of cheese in your fridge. If buying the brick cannot be avoided, politely ask your grocer’s deli to slice it into 1-ounce portions.

Steer clear from sugary full-fat yogurt. Anything that comes with a premade jelly mixed in is going to be loaded with sugar. Instead switch to Greek-style yogurt and add in some fresh fruit or high-fiber cereal at home. Greek yogurt can be a little bitter so add a bit of honey to turn this healthy snack into a delicious good-for-you treat.

When faced with what cheese to buy, stick to strong cheeses. Forgo the traditional American, Cheddar, or Swiss varieties and try choosing a healthier option such as feta, fresh Parmigiano-Reggiano, or goat cheese.

Fruit & Veggie Section
When browsing the produce section, remember to “taste the rainbow.” To get all of the nutrients your body needs, you need to try a variety of different colored produce. It’s a good idea to ask your grocer on what day fresh deliveries come in and plan your produce shopping accordingly.

Make sure to only buy the amount you need for the next few days to ensure that your fruits and vegetables don’t spoil in your refrigerator. Try cutting your veggies up as soon as you get home and float them in water-filled bowls. This neat trick will help them stay fresher longer.

Always buy your produce a little under ripe so you don’t have to worry about throwing your hard earned money in the trash. Also, try buying fruits and vegetables that are in season. This way you know that they’ve come from relatively close to home. They also often cost less, taste better, and have less risk of E. coli.

Grain Aisle
Step outside of your comfort zone when buying grains. Try quinoa, barley, and farro. You will be surprised at how easily these nutritious options can be substituted for pasta and rice. Also, buy a fresh sourdough or rye loaf from the bakery to use for sandwiches or opt for whole-wheat tortillas.

 Frozen Food Aisle
Don’t hesitate to buy frozen fruits and vegetables. They are often flash frozen at the source which locks in nutrients in a way that fresh or canned can’t compare to. They are wonderful thrown in to a stew, smoothie, or as a side dish. Frozen shrimp is another delicious option from this aisle.

Don’t forget to take your time in the frozen entrée section. If it wouldn’t be healthy in real life, chances are the frozen “healthy” or “lean” counterpart isn’t going to be good for you either. Don’t fall victim to a company’s marketing techniques when in this section. Stick to what you know to be universally good for you and you will be fine.

Canned Products & Condiments Aisle
Stock up on canned tomatoes. They are the one exception to the “fresher is better” mantra. They also can be added to pretty much anything. Because they are more concentrated, they have higher amount of lycopene, a powerful antioxidant. Canned beans are good too, but remember to wash them before cooking to get rid of the high levels of sodium.

Conclusion
Try to start thinking of each section of the grocery store as a different store in the mall. The normal everyday person wouldn’t go into the flashy jewelry store and browse for a long amount of time every time they made a trip to the mall. This is the same for the junk food aisles. Sometimes you might need to go down them, but don’t make it a habit and don’t do it every time you make a trip to the supermarket. Keep in mind the shopping habits you have created and pick a few bad ones that you can do without. A little splurge here and there isn’t bad as long as you keep yourself in check. Reaching your goals will become easier the longer you make an effort to recognize, understand, and fix all of the bad habits you may have accumulated over the years. Happy shopping!

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THE DECEPTIVE “HEALTH HALO”

November 21, 2011 By Leave a Comment

Our grocery stores, supermarkets, and restaurants have been flooded with “healthy” labels that lead us to believe some not-so-healthy choices are actually good for us. This is known as the health halo. The health halo refers to the halo effect that occurs when our perception of one trait influences our assessment of the entire product as a whole. For example, we might assume that something labeled “organic” or “fat free” is healthy and that we can have as much of it as we like. For this reason, the health halo has also been known to cause overeating and lack of portion control.

Because many restaurants and grocery stores exploit the health halo, we’ve put together some tools to help you spot this deceiving tactic. It’s not always the easiest to spot, but we hope by providing you with some examples of the health halo that you will be better equipped to know how to handle and avoid it all together.

Health Halo Violator: Snapple
Watch out for the sugar content in these products. Just because they boast “natural” flavors and added vitamins, does not mean they haven’t jam packed their drinks with tons of sugar. Even their antioxidant water varieties have as much sugar as 2 Good Humor Chocolate Éclair Bars. This goes for most “healthy” fruit drink varieties such as SoBe and Gatorade. For some healthy fruit drink options click here.

Health Halo Violator: Smoothie King
With massive portion sizes, extra syrup, and carb mix the fruit smoothie king pin, Smoothie King, can turn a sensible treat into a 1,000 calorie sugar trap. The 40oz Cranberry Supreme packs more carbs than 20 Double Stuffed Oreos! Opt for a smaller 20oz version and ask for a little honey instead of the sugar packed flavored syrup and carb mix.

Health Halo Violator: Quiznos
You would think that some healthy veggies on a wheat bun would be a good option, and most of the time you would be right, except if you were dining at Quiznos. They layer their veggies in between a 400-calorie bun, a huge chunk of cheese, and a vat of oil. The large veggie on wheat has over 1,000 calories, 54 grams of fat, and 17 grams of saturated fat. Even their smaller varieties still average over 500 calories. The only time a large should be ordered is if it’s being shared or if you’re saving the other half for dinner. Other than that, stick to the small and try to choose one of their “under 500 calories” options.

Health Halo Violator: Ruby Tuesday
Before you order an appetizer that you think is a little on the light side, you should know that the buffalo shrimp quesadilla is packed with almost 1,500 calories and 90 grams of fat. Even the roasted chicken and other quesadilla varieties have over 1,000 calories and at least 70 grams of fat. Choose a trip to the salad bar instead but remember to opt for a light dressing and make sure to choose lots of colorful veggie varieties. Also steer clear of the pasta and broccoli salad located on the end of the salad bar. Nothing is healthy about pasta or veggies drenched in a creamy mayonnaise based dressing.

Health Halo Violator: T.G.I. Fridays
You would think choosing a grilled chicken sandwich would be a good option at a restaurant like this, but think again. When you smother it in sugary sauces, sour cream, and pair it with a fried side, you get the 1,250 calorie packed Caribbean Chicken Sandwich with sweet potato fries that has 47 grams of fat, 18 of which are saturated. Instead, choose a chicken option that doesn’t come on a bun and pair it with a delicious steamed veggie. Remember to ask them to hold the butter on the veggies. Broccoli can go from good to bad if it is soaked in a tub of butter.

Health Halo Violator: Fat-free
We need to stop thinking that fat makes us fat. It is only one part of the equation. You actually need some fat in your diet to process nutrients like vitamins A, D, and E. Be weary of “fat-free” foods because they are loaded with sugar which can cause them to have more calories than their full-fat counterparts. It’s been shown that fat-free labels cause people to overindulge on unhealthy snacks and treats. Instead stick to a reasonable amount of healthy fat and don’t go crazy with something just because it is labeled “low-fat” or “fat-free.”

Health Halo Violator: Grass-fed
The USDA allows anyone to use this term provided the meat producer submits documents saying that this is true. No farm inspections are required in order to meet these criteria. Also, before 2006 anyone could use this term regardless of documentation and under the new rule, the companies already using the term were grandfathered in. If you see this term on pork or chicken, then you know for sure you are being fed a bunch of bull because those animals cannot survive on grass-fed only diets.

In Conclusion
Marketers these days are using our health conscious mindset to make us view products as better than they actually are. For this reason, we should stay up on current trends in the food industry and on what the terms marketers are putting on products actually mean. Most of all, we need to be real with ourselves and our goals. Weight loss is not simple, but if we keep our portions under control and make sure to get enough nutrients such as protein, then our hard work will pay off. To get a meal plan that is designed for both men and women that is based on portion control, check out the WonderSlim Diet Plan. Not only will you find delicious high protein supplements, but you will also learn about portion control and what to buy at the grocery store. That way you will keep the weight off instead of constantly yo-yo dieting. Good luck!

Filed Under: Diet Foods, Diet Snacks, Diet Supplements, Diet Tips

10 BAD DIET HABITS THAT ARE RUINING YOUR SUCCESS

October 19, 2011 By Leave a Comment

The basics of healthy living and weight loss are pretty simple: eat healthy, drink plenty of water, get adequate rest, and exercise 3-5 times a week. These are foundations for a strong, healthy life. But have you ever stopped to think about the things that you do subconsciously that could be ruining your success?

Habit 1: Buying low fat
Eating fat does not necessarily make you fat. Yes, you should consider it when buying certain products, but you should also consider that “low-fat” or “fat-free” foods actually have just as many, if not more, calories than their full-fat counterparts. If something isn’t good for you, chances are the low-fat version is going to be just as bad, if not worse, because of the added chemicals and low-performing carbs that quickly turn in to sugar. Just stick to the basics and think about the consequences of the seemingly “guilt-free” mantra of the fat-free and low-fat products.

Habit 2: Using exercise as an excuse to indulge
Going on a walk for 20 minutes does not justify a free-for-all at the buffet. Keep your goals in check and your splurges or “cheats” to a minimum. Instead, have a cheat-free Mocha Cream shake with a splash of skim or almond milk or the WonderSlim Double Chocolate Cake with a bit of sugar free chocolate syrup.

Habit 3: Skipping meals
You get busy and you forget to eat. Little do you know that what you area actually doing is sending your body into prime fat-storage mode and increasing your chances of overeating at your next meal. Also, skipping breakfast can set your whole day up for failure. Make sure to stock up on oatmeal and cereal or quick and easy on-the-go protein shakes.

Habit 4: Eating “free” foods served at restaurants
It’s safe to say we all know that we should pass on the bread or chip basket. This habit is a tough one to break, but there are some simple tips that should help you pass on the basket. 1-Ignorance is never bliss. One basket of chips or 3 bread sticks can add as many as 450 calories to your meal. Think about that the next time you reach for a fried tortilla chip. 2-Ask the server ahead of time to skip the basket all together. This might cause unrest at your table but it is in the best interest of everyone. 3-If push comes to shove, order a small plate, separate out a small amount and don’t go back for more.

Habit 5: Drinking diet soda
The harmful effects of diet soda have been a hot topic in health news lately. Did you know that the artificial sweeteners in the “diet” soda could be triggering appetite cues, causing you to unconsciously eat more at meals? Try to break this bad habit and limit yourself to one diet soda a week if necessary, eventually cutting them out all together.

Habit 6: Picking the wrong workout partner
If you can’t find someone as motivated as you are, then it’s better to just leave them at home. You need someone who enjoys exercise and can finish what they start. You are more likely to stay committed if the person is likeable, fun to be around, and moderately knowledgeable on proper exercise techniques.

Habit 7: Putting serving dishes on the table
The Obesity Journal found that setting out food “family-style” will cause you to consume 35% more over the course of the meal. When going for seconds requires leaving the table, most will hesitate to go back for more.

Habit 8: Eating too fast
A study in the Journal of the American Dietetic Association reported that slow eaters took in 66 fewer calories per meal. If this was accomplished at ever meal, you could melt off 20 pounds a year. Setting down your silverware after every couple bites should be on the top of your list of new healthy habits.

Habit 9: Taking big bites
According to American Journal of Clinical Nutrition, people who take large bites consume 52% more food. As a rule of thumb: smaller bites equal a smaller waistline.

Habit 10: Failing to plan
Remember this mantra: Failing to plan is planning to fail. You should always have healthy snacks on hand and some type of meal plan for the week. Being ready for sudden cravings can ultimately be the best secret weapon against weight gain and getting over stubborn plateaus.

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HOW TO SUCCESSFULLY READ A NUTRITION LABEL

September 29, 2011 By Leave a Comment

You are probably very familiar with nutrition labels. You know that you should examine them before you buy, but do you actually know what you’re looking for when reading them? Some look at calories, others at fat. This isn’t enough anymore. You need to look at the label as a whole to fully understand the benefits, or lack thereof, in the products you purchase.

Here are a few secrets that will help you understand the products you purchase and help you pick the best choices:

First, look at the ingredient list. The ingredients at the top of the list are going to be the most prominent ingredients in the product. Take note of the first 3 or 4 and make sure you understand what they are. Second, look at %DV or Percent Daily Value. According to the FDA, you should look for nutrients you want, such as fiber, to represent 20%DV or more, and nutrients you should limit, such as fat, to represent 5% or less. Thirdly, take a look at the serving size. Too often, people assume that the information on the label is representative of the entire box or bag of food. Most of the time, it represents at least 2 servings, if not more.

The Truth About Carbs
You need to know how to dissect the information in the carbohydrate section of a nutritional label. When looking at the carbs, subtract out any fiber, sugar, and sugar alcohol. This number will give you the total amount of starch in the product. Starch has been known to raise blood sugar level as much or more than sugar. If you exercise regularly, you shouldn’t worry as much because you will need a good amount of carbs to sustain your energy. Carbs are not evil but too many, with little to no exercise, can result in weight gain and fatigue.

Fats, They’re Not All Bad
Fats are not your enemy. Just because a product contains a high amount of fat does not mean that it is bad for you. Knowing the difference between good fat and bad fat can make or break your weight loss goals. Look for Monounsaturated (Mono) fats. These have been shown to keep LDL (bad) cholesterol levels low and increase HDL (good) cholesterol levels. Mono fats can be found in food such as avocado and olive oil. Watch out for any type of Trans or Saturated fat. Trans fats are the unhealthiest fats, even worse than Saturated fats.

Another good type of fat is Polyunsaturated. The two main types of Polyunsaturated fats are Omega 6 and Omega 3. These are essential fatty acids, meaning the body cannot produce them on its own. Omega 6 comes from eggs, poultry, and various types of oils. Omega 3 comes from fish, especially cold water fish found in the ocean. The amount of Omega 6 consumed has significantly increased over the years and the amount of Omega 3 has decreased. A healthy balance is needed in order to decrease inflammation in our bodies, and decrease the risk of such chronic diseases as arthritis, diabetes, and heart disease. As a rule of thumb, you should limit oils and egg yolks (Omega 3) and increase intake of oily cold water fish such as salmon, trout, and mackerel (Omega 6).

Terms To Look Out For
There are certain key phrases that may be deceiving or lead you to believe a product is better than it actually is. “Fortified, “enriched”, “added”, “extra”, and “plus” all mean that nutrients such as fiber and minerals have been removed during processing and replaced with synthetic vitamins. Instead, look for 100% whole-wheat, high-fiber, and low sugar.

If a drink is labeled “Fruit Drink” instead of “100% Fruit Juice” then there is probably little to no real fruit in it and is almost guaranteed to be loaded with sugar. If you see products that say “Made with wheat, rye, or multigrain” then those products have very little whole grain. Make sure to look for the word “whole” so that you can be certain that you are consuming a 100% whole grain product.

When searching for organic products, only trust labels that say “Certified Organically Grown.” Anything else could be an imposter. If something is labeled sugar-free or fat-free, don’t assume that it is low-calorie. Most of the time manufacturers will add in more unhealthy ingredients that have the same, if not more, calories to substitute for the sugar and fat. Other keywords to look for are “All Natural” and “No Preservatives.” You can’t go wrong with either of these.

Hopefully this makes your grocery shopping experience a little less stressful. Ignorance is never bliss, so make sure to stay informed on any current information regarding nutritional labels. The more you know, the better you will be in the long run. No corners should be cut when it involves your health and the health of your family.

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MAKING THE MOST OUT OF YOUR EXERCISE

August 16, 2011 By Leave a Comment

The U.S. Department of Health and Human Services suggests that 20-30 minutes of regular exercise is needed per day, at least 5 days a week. But did you know that this is most effective for reducing cardiac risk, not losing weight? To melt off the pounds you need to rev-up and mix-up your exercise routine. The total amount of exercise needed will differ from person to person. The American College for Sports Medicine (ACSM) suggests this formula for optimal weight loss:

Moderate (still able to talk) cardio for 30 minutes, 5 days a week.

Or

Vigorous (not able to talk easily) for 20 minutes, 3 days a week.

And

Doing 8-10 different strength training exercises for 10-12 reps, 2 days a week.

You’re probably saying, “Yeah right, I don’t have time for that.” Setting aside time for exercise is important if you want to lose weight and keep it off. The ACSM reported that moderate-intensity physical exercise can be split into 10-minute intervals, and is as effective as doing 30 minutes together. Take a walk when you get home from work or do some sit ups while watching the nightly news. Every little bit helps. Splitting up your workout will keep your metabolism elevated and keep your routine exciting. Remember- you are doing this for you and no one else.

Now that you know you don’t have to do all of the activity at once, you can begin to get creative. First, search your local community for resources you might not know about. Look up Zumba classes, find a local Yoga center, or visit a beautiful park in your area. Think about switching gyms if your gym doesn’t provide a variety of classes. Classes are fun and the group atmosphere really helps in keeping you motivated. Find a gym that offers classes such as Step, Spinning, and Weight Lifting. Remember to let your instructor know that it’s your first time. They will help you with technique and let you know the basics of the class. If the thought of going to a class alone is too scary, ask a friend to join you. Workout partners are great because they help you maintain your exercise routine, as well as ease any fears you might have about working out. It is essential that your workout partner be just as motivated as you are. Also make sure to stay informed on the correct techniques so that you are getting the most out of your workout. All experts agree that proper form and technique are essential for fat loss.

Because the goal is to burn calories, you need to combine strength training with cardiovascular exercise in order to sculpt and tone your body. Avoid boredom by switching up your cardio. This will ensure that you stick with your cardio program and get the most out of your time. Run one day, swim the next, or take a bike ride. The best time to do cardio is either early in the morning or directly after your strength training exercises. Doing cardio after you lift is great because your body is more likely to use fat as its energy source because it already depleted your carbs during the strength training exercises.

Another essential part of your wellness plan is nutrition. Without a nutrition plan, you are less likely to see positive results from your exercise routine. There are a few secrets you can incorporate into your diet that will help you lose weight faster. Protein repairs muscles after workouts and preserves lean body mass. Drink a protein shake immediately after your workout to help with this process. We usually cut out protein rich foods when on a low calorie diet, so incorporating protein supplements is a must. A great way to get adequate protein is from low calorie protein shakes, snacks, and entrees. These provide valuable vitamins and minerals, as well as help your body get the protein it needs. During your training you should be eating 5-6 small healthy meals a day. Protein shakes, bars, and snacks help to simply your life when a healthy meal or snack alternative cannot be prepared ahead of time.

Don’t forget to enjoy the journey and think of your workouts as “time away.” Exercise is a huge stress reliever and if you think positive, you will get positive results. Tell yourself, “I think I can” instead of “I can’t.” Your inner voice can make or break your progress. If you have a slip up or miss a few days, remember to get right back on track. After all, determination and patience are vital if you want to reach your weight loss goals.

Filed Under: Diet Tips, Exercise Tagged With: , ,

TONALIN CLA – LITTLE KNOWN WEIGHT LOSS SECRET

August 16, 2011 By Leave a Comment

Being on a diet doesn’t mean you have to stop eating. It only means you have to stop eating things that are unhealthy for you. There is no magic pill or diet that allows you to make the same destructive choices that caused the weight gain. They do not exist. What does exist is a supplement that gives you the extra push you need to get over the plateau of starting or finishing your weight loss journey. Tonalin CLA has been found to be that extra push.

Tonalin CLA is derived from safflower oil and is a natural and environmentally sustainable supplement. It is composed of Conjugated Linoleic Acid (CLA), which has been shown to reduce fat and preserve muscle tissue, according to a placebo-controlled study in the December 2000 issue of the Journal of Nutrition.  According to the study, an average of six additional pounds of body fat was lost in the group given CLA, compared to the placebo group. Dr. Michael Pariza reported to the American Chemical Society in August 2000 that it “keep[s] little fat cells from getting big.” He reported that those who took CLA “were more likely to gain muscle and not fat.”

Tonalin CLA, like any other natural supplement, has to be taken in accordance with a healthy diet plan that includes a reduced-calorie, low-glycemic diet. You also should pair this supplement with daily vigorous exercise that consists of cardio and strength training. It does not contain any stimulants and has little to no known side effects.

If these healthy guidelines are followed,Tonalin CLA has been found to decrease the amount of fat your body stores after eating, increase the rate of fat break-down, increase the rate of fat metabolism, and decrease the number of total fat cells. It’s also been found to decrease abdominal fat and enhance the immune system. Tonalin CLA might not be a miracle pill, but if you put in the effort, it may help you to reach your goal weight.

Filed Under: Diet Supplements, Diet Tips Tagged With: , , ,

RESTAURANT WARS: THE DINING OUT DILEMMA

August 4, 2011 By Leave a Comment

We live in a society of convenience. We eat out and we eat out often. The idea of cooking a made-from-scratch three-course-meal is now saved for holidays and family gatherings. The normal Friday night for the modern family involves having dinner far away from the dining room table. In order to stay on the right track, you have to form a plan of attack. Here are some tips to help you with the dining out dilemma:

 

1. Do your research. Look up the restaurant online to scan their menu. Pick out what looks good and stick with it once you get there. If you have a strategy ahead of time, you are less likely to fall victim to the fatty calorie busters.

2. Avoid buffets like the plague. They are a disaster in disguise. Not only do they trick you with their “bang for the buck” appeal, but they are packed with the most unhealthy and diet destroying foods imaginable. If they can’t be avoided, strictly limit yourself to one plate and try to load up with as many healthy-looking veggie options as possible.

3. Ask the server to skip the complementary bread or chip basket or ask for a plate as soon as it arrives. Divide out a little portion for yourself, and once that is gone, stay away. This will help you not feel so deprived and keep track of how much you ate.

4. Have healthy desserts waiting for you at home. Pre-make a fruit salad or have easily prepared healthy desserts such as Double Chocolate Cake available. This type of preventive plan certainly beats the 900 calorie version at the restaurant.

5. Alcohol is a major appetite stimulant. Wait until your entrée comes to order wine, or skip it all together. You can also save it for your “dessert” if everyone at the table insists on ordering a sweet treat. If multiple drinks are unavoidable, alternate each drink with a large glass of water to stay hydrated and pace yourself at the same time.

Following these guidelines will help you in the fight against the bulge, but it is ultimately up to you. Some days you will be hungrier than others. This is only natural and you shouldn’t beat yourself up about it. Don’t fall victim to other’s indulgences. Remember- ordering is the biggest obstacle. It doesn’t matter how hard your week was or how much you tell yourself you deserve it, passing on the fatty 2,000+ calorie entrées will feel good once you hand over the menu. So take time, enjoy your friends, and learn how to take pleasure in dining out again.

Filed Under: Diet Foods, Diet Tips Tagged With: , , ,
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