How to Keep the Weight Off For Good!

It is challenging enough to get motivated to lose weight, as we all know. How can we keep our weight off we worked so hard to lose? Is it best to eat a good deal and then go on a strict diet? Actually, you will obtian the most permanent results by following a basic rule of staying consistent. For example, if you really want a candy bar or an ice cream, have it. You need to set caloric goals for each day. A fat burning overview can help you build a clear outline of what you require to focus on to complete your fat loss goal if you're a rookie; or serve as a reminder for those who are at an advanced or more advance phase of their losing weight strategy. Following are seven steps that can serve as instructions for your personal weight loss system. The first thing that one must understand is that losing weight and losing fat is not exactly the same thing. Many weight loss applications have tricked people into considering that it is the same, but most diets and weight loss plans only work by leading to a person's body to reduce more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. If you aim to eat 1700 calories to maintain your ideal weight, include treats into that daily caloric goal. Do not deprive yourself. if you are craving a fast food burger and fries, have a small portion. However, be sure to balance out any treats with a wealth of nutritional choices. Sometimes restricting too much leads to binge eating and crash dieting, which is never a healthy cycle to get into. Include treats from time to time but try not to eat surgary and fatty foods everyday.

To keep your weight down, exercise regularly and keep active. Take the stairs at work instead of the elevator. Clean your home yourself frequently. Turn on some music at home and dance. get moving! Exercise also wards off depression through raising seratonin levels. Try to get thirty minutes in of physical activity daily. Through making healthful choices everyday, you will surely be able to keep your weight off, which your worked so hard to lose!

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A new way to succeed with diet goals: emulate your favorite star

Whether you admire Lea Michele or desire to emulate Jennifer Aniston, discover your favorite celebrity's diet plan for success. It just may be the motivation you need to make 2012 your year for achieving your weight loss goals:

• Jennifer Aniston: This slim celebrity seems to look eternally young. Her secret? Staying in the "zone." Although Jennifer used to struggle with her weight (watch those first "Friends"!), she uses the Zone diet, which involves protein, carb, and fat blocks for weight loss success.
  
• Lea Michele: It's a vegan diet for this "Glee-ful" star. Think that means you're doomed to tofu and brown rice? Not so, as described in this article about a Vegan diet cookbook.
• Suzanne Somers: If you're over 40 and fighting fat, it's time to discover how at 65, Suzanne stays sexy and slim. A fat loss overview can help you construct a clear outline of what you demand to focus on to accomplish your fat burning target if you're a beginner; or serve as a reminder for the ones who are at an intermediate or more advance step of their weight loss program. Promptly after are seven steps that can serve as tips for your special weight loss plan. The first thing that one must understand is that losing weight and losing fat is not the same. Many weight loss programs have misled people into thinking that it is the same, but most diets and weight loss plans only work by producing a person's body to lose more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. Learn more in reading about her new book, Sexy Forever: How to Fight Fat after Forty

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What you need to know about supplements, part 1

Been asked by many readers to explain supplements; what they are used for. I will no longer recommend one product over another. Just give you the basics so you can have a better understanding of the products and why you may need them. As in my profile says, I am all about the education. To me education is "Ground Zero". GROUND ZERO: Education/Foundation Education is key to real long-term weight-management, health and fitness. Education is "ground zero."

Before you start, determine your fitness goals.

This is pretty simple. You either want to gain weight or lose weight.

Wait- "What if I just want to replace fat with muscle?" Rather than trying to lose fat and gain muscle at the same time, you should do one, then the other. It's recommend that you cut down to a body fat % you want, and then focus on building muscle. A fat burning review can help you establish a clear outline of what you need to focus on to carry out your fat burning goal if you're a beginner; or serve as a reminder for these who are at an intermediate or more advance level of their weightloss plan. Promptly after are seven steps that can serve as guidelines for your special weight loss plan. The first thing that one must understand is that losing weight and losing fat is not the same thing. Many weight loss plans have tricked people into thinking that it is the same, but most diets and weight loss plans only work by producing a person's body to reduce more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. So at any given time, you are either on a cut (weight loss goal) or a bulk (weight gain goal).

Lets set the record straight.

1. Supplements are not steroids. For some strange reason, many believe that taking protein or creatine is bad for you, or that all supplements are steroids. This is NOT the case. Taking 10x the recommended dose might have some negative impact, but using these products as directed is probably safer than taking Tylenol.

2. Proper diet and exercise are more important than supplementation. Supplements can't do everything. You'll need to be eating right and exercising 5-6 days a week for your supplements to work the best. But what is eating right? You need to know several things about what is eating right. How many calories your body actually requires each day? (This is important so you don't burn off lean muscle which is vital to better fat loss.) Do you know the proper ratio of protein, carbohydrate and fat for your body? And is, what foods should you be eating to achieve the ratios you need? These is where you need a professionals help. There are many to chose from the Denver Metro area or even on the internet. Ladies I recommend Brenda with www.LeanSecrets.com . She teaches lifestyle change.

3. There is no magic pill. Advertisements will often mislead customers into believing that there is a magic pill. You have to do the majority of work through diet and exercise. Supplements are only there to give you that extra boost.

4. You won't see results overnight. Seeing a difference when you look in the mirror will take time. Gaining/losing 25 pounds in a year is realistic, and you'll definitely see a difference in the mirror after a year. However, this is only half a pound per week! It will be impossible to see changes on a week-to-week basis, but don't let this discourage you. Stay in it for the long run, and you'll eventually get the results you have been working for!

5. Genetics play a huge factor. Everyone is different. Some find it impossible to gain weight, while others struggle daily to slim down. The best thing to do is to stop comparing yourself to others. Just focus on your own fitness goals and what you need to do to achieve them.

The last 5 points may seem discouraging, but just want you to be realistic. Trying to combat the flood of phony supplement advertisements which promise unrealistic results. It kills the consumer's motivation when they are promised 20 pounds of weight loss in a month, and they only lose 2.

Buying supplements in the store vs. online

In general, you'll save a lot of money if you buy supplements online. Online stores generally tend to be MUCH more efficient: smaller staff, no pretty expensive displays, one warehouse instead of hundreds of physical locations, etc. The only downside is paying for shipping and having to wait for your products, but is almost always worth the wait.

So be watching for the next part on Protein.

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Breakfast of champions? Dr. Oz warns about cereal shockers

Breakfast is the perfect way to kickstart your day, and many of us happily choose cereal for that morning meal. The surprising cereal shocker, according to Dr. Oz: that bowlful of cereal might contain as many calories as in 5 slices of bread! The fattening facts: some cereals have as many as 200 calories per serving, but that serving is only 1/2 cup. If you pour a bowl of cereal, you could be pouring yourself 500 calories - and that's without the milk or other additions. A fat reduction overview can help you construct a clear summarize of what you demand to focus on to complete your fat reduction objective if you're a beginner; or serve as a reminder for the ones who are at an intermediate or more boost level of their weightloss program. Applying are seven steps that can serve as guidelines for your own weight loss plan. The first thing that one must understand is that losing weight and losing fat is not exactly the same thing. Many weight loss applications have misled people into believing that it is the same, but most diets and weight loss applications only work by resulting in a person's body to lose more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. Ouch.

What Dr. Oz recommends: limit your morning cereal portion to 100 calories. Then add fruit, or other healthy extras. One example: Dr. Oz suggests easy-to-make plain instant oatmeal, then stir in a tablespoon of peanut butter. I tried this, adding a dash of cinnamon and packet of Splenda, and it was amazingly satisfying and delicious. Another winner: Greek yogurt with shredded wheat. You enjoy protein power with the yogurt, and healthy whole grains with the cereal. And then there's the familar box of Cheerios: share it with the entire family to benefit from whole grains and about 100 calories per satisfying cup. Slice up a banana or strawberries to benefit from fruit as well.

And...for a very low-calorie cereal, Dr. Oz also suggests puffed wheat. The trick: I jazz it up with cinnamon, Splenda, and vanilla almond milk, topped by shredded apple for a satisfying breakfast that's low in calories, big in flavor.

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Wanna get in shape? Try going Dutch!

In northwestern Europe, nestled between Belgium and Germany, just a ferry ride east of England, is a wonderful, yet fairly small, country called the Netherlands. If you are wondering "How small?" - the answer, in American terms is this: If the Netherlands were a state in the US, they would be ranked number 42, about midway in size between West Virginia and Maryland.

If you spend some time traveling around the Netherlands, especially outside the traditional foreign tourist spots, several things become quite clear in regards to the Dutch: They are very tall, they are very fit, they are very active, they love their bicycles and they love their sports.

Football (as in "soccer" to Americans) is a passion. But they not only cheer their favorite teams (their national team played in the World Cup finals in South Africa in 2010), but they can also be found outside actually playing the game. They prefer better weather, of course, for their games... but neither rain nor snow keeps them off the pitch.

Another passion is ice skating, and most specifically speed skating. A fat reduction review can help you establish a clear outline of what you require to focus on to achieve your fat loss goal if you're a beginner; or serve as a reminder for those who are at an intermediate or more enhance phase of their weightloss strategy. Following are seven steps that can serve as tips for your special weight loss program. The first thing that one must understand is that losing weight and losing fat is not exactly the same thing. Many weight loss applications have tricked people into believing that it is the same, but most diets and weight loss programs only work by resulting in a person's body to burn more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. In fact, the Netherlands not only boasts some of the best speed skaters in the world, but is also home to the famous "Elfstedentocht" speed skating race. The name translates to "11 cities tour" and is only held in years in which the weather is sufficiently severe that thick ice covers the 200 kilometers (120 miles) of canals, rivers, and lakes between 11 cities in the Province of Friesland. While 200 elite skaters actually race, more than 15,000 skaters make the rounds when the Elfstedentocht is held. Locals here will tell you that the race is such a big deal that the country basically "shuts down" when or organizers of the race determine that ice conditions will allow the race to be held. Even though the last race was held in 1997, thousands of Nederlanders train each year in order to be ready on the chance the weather will allow the race to be held.

All passionate sporting events aside, the thing that best demonstates the Dutch is their devotion to riding bicycles. Amsterdam is widely considered the most bicycle friendly city in the world. Of course, that only compares Amsterdam to cities in countries other than the Netherlands. The rest of their own countrty is equally devoted to their bikes. By comparison, Boulder, Colorado is considered one of the most bike friendly cities in the US, and the number of bicycle riders there on any given day is but a drop in the bucket to what you see in the Netherlands. The author has made his home in Boulder for nearly 30 years, and has also spent several months living in the Netherlands in a small community called Ede. Even though Ede is much smaller than Boulder, you will see more bike riders in a day around Ede than in a month in Boulder.

History and geography lessons aside, the thing that sticks out about the Dutch people is how active they are. They are avid gardeners and they bike everywhere (it seems), even those who look to be in their 70s or 80s or even older. Heck, another thing you frequently see is those who are physically handicapped cruising down the bike paths in their electric mobility scooters. It seems that these folks are bound and determined to be active even if they cannot walk. It is quite impressive.

So, it is obvious that the Dutch are very active physically. Is that enough to keep them thin? Or do they only eat what is considered to be "healthy food" too? You might be surprised. In the US, we have this idea that you have to "eat good" and "exercise" in order to be fit. Unfortunately, the time we devote to exercise is severely outweighed by the amount of time we are sedentary. If we spent as much time on our bikes as we spend using the remote control for our televisions, then Americans might start to be as svelte as the Dutch.

Activity certainly seems to be the key to the Dutch being in good shape. When it comes to food, the Dutch seem to break all the rules we think we know in America. They love their breads, and they love sandwiches. Pancakes have been brought to a whole new level in the Netherlands. They love meat, especially all types of sausage. They love fish (that's good for you, right?) They love their cheese. They love beer, and usually buy it by the case. Lots of wine, too. And deep fried foods? They love french fries literally drowning in mayo. Really. Lots of deep fried little cakes, too. And don't even mention the chocolate or ice cream. Oh, and one other thing, they smoke a lot of cigarettes. Even while they are biking.

So what gives? How can they look so good while eating, drinking and smoking things that are supposed to be bad for you? The answer is that they do it on the go. They are active all the time. And they don't overdo the bad things (at least when it comes to calories). They seem to be much more interested in high quality food than they are in quantity. They are also much stricter in their rules as to what is allowed to be in their food. And much more strict in what is allowed to be given to the animals that they eat.

But mostly, and most importantly, the Dutch keep active enough that they burn the calories that they choose to eat. Americans, on the other hand, tend to eat more calories than they need. That is why 2 out of every 3 American adults is overweight, with 1 in 3 considered to be medically obese.

Another interesting thing about the Netherlands is that even the heavy people are still much more active than would typically be found in the US. Even if they are overweight to the point they are technically obese, they are still out there riding their bikes like everyone else. It starts when they are young. Dutch kids are usually riding bikes by the time they are three or four at the latest. Before that they have spent a great many hours riding in a bike seat with their parents. The feeling of being on two wheels is ingrained in them, as well as the idea of being active. This, more than anything else, is the key to the Dutch staying so slim.

NOTE - Laughter is good too, so take a look at this YouTube video taken from Austin Powers in Goldmember featuring Mike Myers, Michael Caine and Beyonce Knowles. Smoke and a pancake?

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Need help promoting National Nutrition Month?

During National Nutrition Month, local health organizations often offer programs to increase awareness of healthy eating habits. Teachers, scout leaders, parents, and volunteers may be on the lookout for new ideas to promote good nutrition during March and throughout the year. A fat burning review can help you establish a clear summarize of what you need to focus on to accomplish your fat burning target if you're a novice; or serve as a reminder for the ones who are at an advanced or more enhance level of their weight-loss program. Applying are seven steps that can serve as suggestions for your personal weight loss program. The first thing that one must understand is that losing weight and losing fat is not exactly the same thing. Many weight loss programs have tricked people into thinking that it is the same, but most diets and weight loss plans only work by resulting in a person's body to lose more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. Where can an individual find quality information about healthy eating?

Of course, the best way to get the facts on nutrition is to consult a registered dietitian! Dietitians are the food and nutrition experts. Area hospitals, universities, and local public health departments are great places to start searching for dietitians for presentations or program suggestions.

The national organization for registered dietitians--the American Academy of Nutrition and Dietetics, is another resource for those searching for reliable information. One will find ideas for books, newsletters, and websites that discuss everything from food allergies to nutrition materials for the blind.

The internet is another source for healthy eating ideas, although one must carefully review the sites for quality information. Government and university sites are generally reliable sources. Listed below are just a few of many places to look for posters, handouts, and ideas for classroom and home activities or for group presentations.

North Dakota State University Extension Service has resources for MyPlate for all ages, and childrens book suggestions for eating, health and physical activity.

The USDA in collaboration with the Kentucky Department of Education provides lesson plans, downloadable resources, and useful links to health sites.

The USDA Food and Nutrition Service has a special page devoted to educators with education resources for preschool and K 12, and another page just for parents.

The Food and Drug Administration (FDA) provides downloadable resources to teach children about the food label.

Registered Dietitians in Ontario, Canada have created an interesting site with various learning activities. Try the nutrition quiz!

More educational resources for kids, including games, crossword puzzles, and recipes, are available from Connie Liakos Evers, RD., who hosts a site with links to handouts, books, and health-related activities for children.

Educators at Nourish Interactive offer colorful and fun English and Spanish resources for both teachers and parents.

And last, but not least, be sure to view the scoop popcorn! Popcorn is, after all, a whole grain and a nutritious snack.

Learn something new today!

(Here is the answer to the question on the previous post, from the Academy of Nutrition and Dietetics: Initiated in 1973 as a week-long event, National Nutrition Week became a month-long observance in 1980 in response to a growing public interest in nutrition.)

Photo Credit: Simon Howden/www.freedigitalphotos.net

The articles written by Andrea Wenger, Birmingham Diets Examiner, are for informational purposes only and are not to be used in the place of medical advice. Please contact a licensed physician or other medical professional before changing any health care routine or before starting any diet, fitness, or exercise program. Although every effort has been made to include the most current information, new information is released daily and may cause some recommendations to change.

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  U.S. federal guide offering access to all government web sites with reliable and accurate information on nutrition and dietary guidance.

Rising Food Prices Will Make It Even Harder to Eat Healthily

A record drought is destroying Americas harvest this year. Over 50 percent of farmland is now in moderate to severe drought condition, according to the U.S. Drought Monitor. In some states its well over 60 percent and rising.

As a consequence, the U.S. Department of Agriculture (USDA) predicts substantial price increases for food next year, if not sooner. In its just released Food Price Outlook, the agency forecasts inflationary trends for food costs across the board.

Animal food products will be especially affected due to more expensive feed. Inventories of beef have already been low this year and are being further reduced because of dried up pastures. Indirectly, this will drive up prices for dairy products as well. The ripple effect is widespread and it is impossible at this point to see how far it will reach, according to USDA food economist and spokesperson Richard Volpe.

Because of the use of corn and soy in many processed products, even canned and packaged foods could become more expensive. This leaves individuals and families who are already struggling to make ends meet in an ever greater bind.

We are deeply concerned about the impact of rising food prices on low-income households, said Sophie Milam at Feeding America in an interview with National Public Radio (NPR). Poor households are already forced to make tradeoffs between what they can afford and the nutritional value of the food they buy at higher prices, even in small percentages are a challenge. She warned that food banks for the needy could seriously become impacted as well.

In terms of worldwide food supply, the potential damage is even less predictable. Because America is a major supplier of a wide range of agricultural goods, lower yields mean shortages for countries around the world that depend on imports. Prices for staples like wheat, soy and rice could dramatically increase if international markets begin to panic.

While there is not much to be done about price hikes on the consumer level, taking prudent action can mitigate some of the fallout. The USDA has compiled several guidelines for smart shopping to keep items like fruit and vegetables affordable even on a tight budget. Here are some examples:

Careful planning is an important part of limiting ones grocery expenses. Make shopping lists for several days or longer and stick to them while you are in the store.

Some foods are better bought in bulk. A fat loss overview can help you build a clear summarize of what you demand to focus on to carry out your fat burning purpose if you're a rookie; or serve as a reminder for those who are at an intermediate or more improve step of their weight-loss plan. Promptly after are seven steps that can serve as instructions for your special weight loss program. The first thing that one must understand is that losing weight and losing fat is not a similar thing. Many weight loss applications have fooled people into wondering that it is the same, but most diets and weight loss programs only work by producing a person's body to burn more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. Rice, beans, soups and other canned goods are in this category. Perishables like fresh produce, meats and fish should be purchased in appropriate amounts, so nothing goes to waste. Preferably, buy items you can use for a number of meals, such as side dishes, salads, soups and stews.

Always get produce that is in season. Imports are more costly and often less fresh than their locally grown counterparts.

Frozen dinners or deli foods may be more convenient and save you time. But the preparation done by someone else adds to the price. So, put in the little extra work and make your meals from scratch whenever possible. Its worth it.

Look for sales and use coupons. There is no shame in being a smart shopper. Stores wouldnt offer these incentives if they still didnt make a profit off you.

Eating out is expensive. Whether you patronize a gourmet restaurant or a burger joint, you almost always pay more than you would if you ate at home. So, be discriminating. Going out to celebrate or to take a break once in a while is important. But when you face budget concerns, you are better off running your own kitchen.

What matters most is not to neglect your nutritional needs. It is better to stick to simple but wholesome meals than trying to cut corners with junk food that only makes you sick. Nothing would be worse than losing your health at a time when everything else is getting tougher.

Timi Gustafson R.D. is a clinical dietitian and author of the book The Healthy Diner How to Eat Right and Still Have Fun, which is available on her blog, Food and Health with Timi Gustafson R.D. (http://www.timigustafson.com), and at amazon.com. You can follow Timi on Twitter and on Facebook.

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Pole dancing: A sexy and legitimate fitness alternative

Slowly but surely, pole dancing is edging its way into the mainstream of the fitness world and will, no doubt, find its place among yoga and zumba class enthusiasts. In the past few years, the list of Hollywood starlets who credit pole dancing with their post baby and post movie weight-gain bodies has grown to include a number of A-list celebrities that include Kate Hudson, Teri Hatcher and Amy Adams.

Many people, however, have a hard time believing that this kind of dancing can be physically as well as emotionally beneficial for women. Pole dancing still brings to mind dark, seedy clubs, sleazy men with crumpled dollar bills and oiled up dancers wearing nothing more than a G-stringnot exactly a wholesome, much less Christian past time. A fat burning review can help you construct a clear summarize of what you require to focus on to carry out your fat loss objective if you're a rookie; or serve as a reminder for those who are at an intermediate or more enhance level of their losing weight strategy. Applying are seven steps that can serve as guidelines for your personal weight loss program. The first thing that one must understand is that losing weight and losing fat is not the same thing. Many weight loss programs have fooled people into believing that it is the same, but most diets and weight loss plans only work by resulting in a person's body to lose more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor.

Houstonians were stunned recently to learn that God-fearing, church going women were trading in their Sunday programs for a free pole dancing class in nearby Old Town Spring, a suburb north of Houston. Crystal Dean, former exotic dancer and owner of Best Shape of Your Life dance studio, is also the instructor of the monthly Pole Fitness for Jesus class and says her goal is to empower women and to help them take care of their bodies with this alternative approach to fitness. While the fact that her class pole danced to Christian music was the basis for so much controversy, pole dancing as a form of exercise has exploded onto the scene and Houstonians can enjoy learning this type of dance/fitness routine to modern beats in their own backyard.

The S Factor, a fresh and sexy approach to working out and promoting health, confidence and empowerment, was introduced by Sheila Kelly, an actress, author and dancer who appeared on the Martha Stewart Show and had Martha herself shaking her hips. The dancing, a combination of ballet, yoga and striptease has helped to redefine pole dancing and the mission of S Factor is to help women to express and own their sexuality, inspire them to reach their highest potential and to celebrate women around the world. Her company supports many charities, including the Make-A-Wish Foundation, Catholic Charities and the Susan G. Komen Breast Cancer Foundation.

The S Factor Houston studio offers an introductory class for $40 that lasts about 2 hours. For those who are looking for a female friendly get-a-way, the S Factor Essentially Sexy Spring Retreat with Sheila Kelly will take place from April 28 to May 1, 2011 at Loews Coronado Bay in Coronado, CA. To find more information about the retreat, owner and classes, visit the S Factor website.

PoleLaTeaz, pronounced like Pilates, is another Houston dance studio that offers pole and sensual dance classes to strengthen and tone bodies. Classes are a blend of pole fitness, dance and self-expression, and instructors come from various backgrounds that include classical dance instruction and athletics. Drop-in classes are about an hour long and visitors can choose from one of several types of instruction including Sultry Chair, Freaky Floorwork, Jiggle It, Cardio Pole and the Sexy Flexi.

Upcoming PoleLaTeaz workshops include the Introductory Sampler Workshop on April 23 and May 1, the Naughty Secretary Lap dance Workshop on April 29th and the Tie Me Up Lap dance Workshop on May 7. Further information on classes and location can be found on their website.

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