Inspiration of the Day - 1/31/11



Today I dedicate this post in memory of a very special woman.  Today we celebrate your life and grieve your passing, but know that you are in a better place. 

From all those whose life you've touched and the love you shared with us, we appreciate you and love you.  And you will be greatly missed. 

As a reminder...cherish your loved ones and those that are close to you.  Treat everyday as it may be your last.  Life is unexpected and like leaves in the wind.  It's but a vapor in the grand scheme of things.

Rest in peace.

-LK 

Getting the Work In. Everyday.

     Good Morning!  I apologize for the tardiness of this post as the recent snowstorm prevent me from finding some time to write.  However, the snow has become my inspiration for this post, so it all works out in the end.

    I woke up last Thursday morning to find my car in cased in a little over a foot of snow on each side.  After an hour of shoveling heavy wet snow, I was still stuck due to the sheet of ice that was resting underneath my tires.  After dragging out a 50 pound bag of salt from the basement to carefully pour over the ice, I had my girlfriend take the wheel as I pushed from the bumper to finally free my car of its winter prison.  After all that I thought to myself, "Man that was a pretty good workout!"

   And it really was!  And it just goes to show that even if you literally and physically can't get to the gym, there are so many opportunities to make a workout out of your daily chores.  Just got back from the grocery store?  Well why don't you take one of the heaviest bags and carry it up and down the stairs about four or five times without stopping.  Or maybe you take that 5 gallon tub of ice cream you just bought on sale from BJ's and do 30 squats while holding it at your side like a briefcase.  With any luck, the ice cream might have melted by the time you catch your breath.




  The point is that there is always time to get in the WORK!  When we were young, snow days meant a free day to do whatever we wanted.  But the consequence of these "free days" never sunk in until we were still sitting in class a week before the 4th of July.  If you have weight loss goals, strength goals, or any other fitness related goals, days off can be a virus.  If you're O.K. with taking today off just because there's a little bit of snow on the ground, what's stopping you from taking tomorrow off because it's still just too cold outside?

   Don't let yourself off the hook!  A wasted day puts you one day behind your ultimate goal, and those days will add up.  Keep yourself honest and put in the work no matter what!

Inspiration of the Day - 1/28/11

We tend to make investments in everything but ourselves.  And we tend to commit to anything else but our own well being.  And I've always wondered, "Why is that?".  It's the hardest thing to commit to putting time into "us", but when it comes to other things and other people we invest by the pocket full.

A lot of people say that they are bad at or scared of making commitments.  Yet they buy a cell phone and commit to pay Verizon or AT&T for 2-4 years.  For TV watchers...they commit to showing up at 7 PM every Thursday to watch their favorite show, and will leave work early and rush home through traffic to make it on time.  For Mothers...they commit themselves wholly and selflessly to their children (and I commend them...Mothers, you are amazing!), but let themselves go in the process.  And everyday people make investment in retirement plans, stocks, bonds and foreign markets.  So making a commitment or an investment is not the issue.  It's something deeper then that.  Maybe not wanting to face the reality of how far they've let themselves go. 

Well...it's time for a change. 

Make a commitment today to:  read a book that interest you, write your thoughts out on paper to sort out your thoughts and/or make a plan of action; go start a fitness program whether at home or at your local gym, enjoy your favorite activity or hobby, spend some quiet time alone and breathe and meditate...focus on you, get in touch with the Creator...

Everyday, set some time aside for you.  Make an investment in yourself and expect an awesome return.  Not in a selfish light, but in a positive way that will benefit yourself and others around you.  Always remember...if you can not take care of and maintain self, how can you expect to take care of others?

-LK

Inspiration of the Day - 1/27/11



I wanted to do something quick, simple and to the point today and while on FaceBook I came across some really good inspirational quotes.  Thank you to all who posted them.  You donation is greatly appreciated.  And I hope you enjoy them as much as I did. 

"When life puts you to your knee's always remember that is the perfect position to pray."

"Life is about taking chances. So take them."

"Dance like no one is watching. LOVE like you never been hurt and live like there is no tomorrow..."

"Don't leave the person you love for the person you like, because the person you like will leave you for the person they love."

"Keep your heart open to dreams. For as long as there's dreams there's hope, for as long as there is hope there is joy in life."

"Never have regrets because at one point everything you did in life was exactly what you wanted."

"If you judge people, you have no time to love them."

Today let's focus on our mental and spiritual health.  I know we need all three (mental, physical and spiritual) to be complete, but these two aspects of our health are the most easily fogotten and neglected.

-LK

Inspiration of the Day - 1/26/11



Nothing in life is ever easy.  People want children...and during labor there is pain.  People want promotions at their jobs...and there are many late nights spent away from family and friends.  People want success in life...and there are hours, days, weeks and years of work that goes into achieving it.  It just does not happen overnight.

The effort we put into achieving the things we want builds our: character, perseverance, long suffering, patience and appreciation for the people who stuck by us during our building period.  

 And if something does come easy to you, take it with humbleness in your heart and humility in your soul or we may find ourselves lacking in other very important areas.

Continue to reach for the stars and if you do happen to fall back to Earth, tell everyone here (stuck on land)  how beautiful they were up close and reach for them again.

-LK

Changes

So, it's been awhile since I've last posted.  Life has brought me unexpected opportunities within the same field, but in a different direction.

I am currently working with LA Fitness in their training department.  So, I am limiting the role in which I am involved in my own venture and I am focusing on working at LA Fitness and strickly consulting with clients of L.Keys Fitness.

Consulting would include guidance for: diet/nutrition plans, fitness and exercise plans and sports nutrition supplement plans, among other things, based on the individual needs of the person I'm consulting with.

I will definitely be posting an Inspirational Quote of the Day now that time permits me.  And I want to encourage you to keep following your dreams and never give up no matter where life's road takes you.

-LK 

Magic Cookie Bars

I have to admit I have a very soft spot for Brownies - being the easiest to bake, these are one of my cherished desserts, especially when you need something quick and satisfying to uplift your mood or indulge your sweet tooth. Plus, they are a hit with my toddler too, though I try to restrict indulging her!

The Magic Cookie Bars, or Blondies, as I would call them, are a lovely variation from the traditional brownie recipe. It does not use any flour, just graham cracker crumbs, condensed milk and your favorite toppings. Plus, it is so versatile, you can easily swap toppings with your favorite ones, peanut butter chips, butterscotch chips, white chocolate, pecans, pistachios, almonds - throw in everything and you'll still end up with one perfect recipe!


Ingredients
1/2 cup butter or margarine, melted
1 1/2 cups graham cracker crumbs
1 (14 ounce) can sweetened condensed milk
1 cup semisweet chocolate chips
1 cup butterscotch chips
1 1/3 cups flaked coconut
1 cup chopped nuts

Method
Heat oven to 350 degrees F (325 degrees for glass dish). Coat 13x9-inch baking pan with non-stick cooking spray.

Combine graham cracker crumbs and butter. Mix well with your fingers so everything is evenly buttered. Then press gently into bottom of prepared pan, evening out the layer with your palms.

Pour sweetened condensed milk evenly over crumb mixture. Layer evenly with chocolate chips, coconut and nuts. Press down firmly with a fork.

Bake 20-25 minutes or until lightly browned. Allow to cool completely on a wire rack. Then take a serrated knife and cut into bars or diamonds.

The magical Blondies can be stored in an airtight container at room temperature up to 2 days.

Related Recipes
Mango & Coconut Snack Cakes
Mocha Pistachio Brownies
Blueberry Orange & Sour Cream Cakes

Triceps and Calves .. how to do exercise at home

1. Triceps

Bench Dips

These can be done on the edge of a chair or bench. Sit on the side edge of a flat bench or the front edge of a chair. Place your hands on the edge of the chair right beside your glutes and grip the edge. To start with, your feet should be flat on the floor about two feet in front of you with your knees bent. Move yourself off the chair so you are now supporting yourself on your hands. Bend your arms, dipping your body down. Go down only as far as you feel comfortable, being careful not to bounce out of the bottom. Push back up, squeezing the triceps. It is important to keep your back close to the edge of the bench as you do these to minimize shoulder stress. When you're done the set, push yourself back onto the chair.

2. Calves

Standing Calf Raises

This exercise can be done on the edges of stairs, wood blocks, books, etc. Do both legs at the same time to start with then, as you get stronger, do them one leg at a time. Hold a bag in your hand for resistance as you get stronger Stand on the edge of the block with only the balls of your feet on the block. Keeping knees stiff and bending only at the ankles, lower your heels down towards the floor. Go down until you feel a strong stretch in your calves. Reverse the direction without bouncing and push up as high as you can. Do this movement slowly to feel the contraction all the way up.

source: http://www.fitstep.com

DO exercise at your home

1. Abdominals

Abdominal Crunches

Lie down flat on your back with your knees bent and your feet on the floor. Hold your hands wherever you feel comfortable (on your chest or beside your head - just be sure you don't pull on your head). The typical crunch is taught by instructing you to simply roll your upper torso forward. This is fine to start with. To increase the effectiveness of the crunch movement, push your chest and head up towards the ceiling pushing your lower back flat onto the floor. Your anatomy will automatically cause you to follow a crunching pattern. Hold at the top of the movement for a second and squeeze hard.

2. Biceps

Dumbell Curls

• Stand with your knees slightly bent, arms at your sides, holding your resistance bags or two dumbells in your hands.
• The curl movement happens only at the elbow. With your upper arm pinned at your side and bending only at the elbow, lift the weight up to shoulder level.
• Your palm should be facing forward all the way up and all the way down.
• Squeeze hard at the top then lower slowly.
• Do the same with the other arm, alternating back and forth.

Source: http://www.fitstep.com

Easy exercise to do at home for shoulders and legs

1. Shoulders

Seated Dumbell Shoulder Presses Use something around the house for weight, e.g. soup cans or milk jugs with water in them. From a seated or standing position, hold the weights just above your shoulders. Push them up overhead slowly.

2. Legs

Bodyweight Squats Place your feet about shoulder width apart. Keeping your torso vertical and a slight arch in your lower back, start the movement by bending the knees. Go only as far down as you feel comfortable when first starting out. If you can go down until your thighs are just below parallel, do so. This is the full range goal. Using leg power, push yourself back up to the start position. Use your grip on the bar only for balance unless you absolutely need to pull yourself up. As you get stronger with squats, don't use the bar anymore. When you can do good, full-range reps without the bar, you can start using weight. For weight, use two duffel bags (evenly loaded) or two milk jugs, etc. Hold them at your sides and squat.

Do exercises at home for chest and Back

1. Chest

Wall Push-Ups Stand facing a wall with your feet about 1 to 2 feet back from it. Place your hands on the wall just outside shoulder-width apart. Bending only at the elbows, lower yourself forward towards the wall then push yourself away from it. Keep your body stiff and straight during the movement.

2. Back

Standing Rows These are done from a standing position. Loop a towel around a vertical pole or column or another fixed object so that the ends of the towel are pointing towards you and the towel is wrapped around the far side of the pole. Have your feet close up to the pole and lean back gripping on the ends of the towel and keeping your body stiff and straight. Row yourself up with both arms. Keep your back arched and row with your back. Source: http://www.fitstep.com

Simple Exercise

ardiovascular Exercises:

1. Walking

Walking is the simplest, cheapest and easiest form of cardiovascular exercise. It is the best starting point for anyone who is just starting to exercise. It is very low impact and is extremely convenient. Start slowly, then gradually work up to walking longer and faster. Finding a walking partner can help keep you motivated.

2. Jogging/Running

• This is a step up from walking. It is harder and puts more impact and stress on the body.
• If you are just starting an exercise program, work through fast walking before moving up to jogging.

3. Cycling

• Riding a bike is an excellent, no-impact form of cardio.
• Be sure to follow the rules of the road and ALWAYS wear a helmet.

4. Swimming

• Swimming involves all the major muscles of the body.
• It is no-impact and is very useful for injury recovery
• The major drawback is that you must know how to swim.

---

Source: http://www.fitstep.com

Mattitos Restaurant Review - Uptown Dallas

After living in Dallas for around 2 years, you get to know the good and bad about restaurants pretty soon, because unlike the Bay Area, there aren't too many good choices out there. So if you are in or around the area, and are craving for Mexican food, then check out Mattitos, a fun and friendly Mexican restaurant Dallas that will satiate your cravings for authentic Tex-Mex food.

Like any other food lover, I turned to Yelp to look for better-than-average Mexican restaurants in Dallas, and Mattitos indeed had some rave reviews. As we visited their Uptown Dallas location, we found that their decor is warm and colorful, just how you'd expect a Mexican restaurant to be, and you'll be greeted by nice and friendly staff who will answer your queries without rush. The food is totally another story. Their Menu is large and extensive, especially their Lunch specials. They have a large variety of vegetarian and non-vegetarian options; no wonder they are a favorite party caterer Dallas. And don't forget to order something from their Drinks Menu - their award-winning Cocktails are out-of-this world, and your visit would be incomplete without trying one of them.

Their Sunday Brunch menu is another good choice, from appetizers to main course as well as a dessert, you'll get to taste everything, so it is perfect for family brunches. Mattitos also provides affordable and cheap banquet halls, so check them out if you are planning an event around the area.

With good food, lots of options, affordable prices, and a family-friendly environment, there are a lot of things that work in favor of this authentic Tex-Mex eating harbor. We enjoyed our visit, and I am sure you will too - after all Yelpers can be trusted for their reviews most of the time!

Mattitos Tex-Mex Restaurant
3011 Routh Street (At Cedar Springs)
Dallas, Texas 75201
(P) 214-526-8181

Phase 1: How To Lose Weight

Welcome to Phase 1 of The Lose Weight Diet. For anyone just starting here, let me quickly mention that this weight loss diet plan is completely free. Yes, really. There will be nothing to pay for or sign up for at any time. It's all free. I swear. Now, on to Phase 1.

The purpose of Phase 1 is going to make a ton of sense. You see, in order to successfully reach your weight loss goals, you're going to first need to understand how to lose weight. (I told you it would make sense.) That's what Phase 1 is. A complete, yet easy to understand explanation of exactly what is required for weight loss to take place. How it happens, why it happens, and most important of all... what you need to do in order to make it happen. You can not skip ahead. You will need to know this in order to create your weight loss diet plan in Phase 2.

So, to sum up, by the end of this page you're going to know how to lose weight. Sound good? Great. Let's get to it...

Calories

You know when you eat food and drink drinks? Well, every one of those foods and every one of those drinks contain calories. Say it with me... calories. The reason I'm mentioning calories to you as though you are 5 years old is because the answer to the almighty "how to lose weight" question all revolves around calories. Not only does everything you eat and drink contain calories, but everything you do burnscalories. Literally every step you take and every move you make burns calories. In fact, your body actually burns hundreds and even thousands of calories each day on its own just functioning. You could sit still all day and your body would still burn calories.

So now you may be wondering, if everything you eat contains calories, and everything you do burns calories, shouldn't they just cancel each other out? Yes, they should... and they do. If you consume the exact same number of calories that your body burns each day, your weight would stay exactly the same. If your body naturally burns 3000 calories a day, and you happen to eat 3000 calories a day, your weight would not change. In this example, 3000 calories is what's known as acalorie maintenance level. It's the number of calories required for the body to maintain it's current weight.

I should probably have you repeat "calorie maintenance level" with me, because if there's one thing more important than calories when it comes to losing weight... it's your calorie maintenance level

Your calorie maintenance level is pretty useful to know. Think of it like it's your body's weight loss password, and knowing it will get you into your own private weight loss system. Once you're in, you'll be able to control your weight with ease. In fact, for anyone wondering how to lose weight, this is the number at the heart of that answer. The best way I can explain why is by telling you the big secret...

Like I said, every person's body needs a certain number of calories each day in order for them to maintain their current weight. This is your maintenance level. If your diet plan is made up of the SAME number of calories as this maintenance level, your weight will stay the same. However, if your diet is made up of MORE calories than your maintenance level, you will GAIN weight. But... get this... if your diet is made up of LESS calories than your maintenance level... YOU WILL LOSE WEIGHT!

Calorie Deficit (Giving your body less calories than it needs)

You just learned the one simple fact that The Lose Weight Diet is based on. Pretty cool huh? I told you, weight loss is all about calories. More specifically, it's about creating a calorie deficit. You need to end up burning more calories than you consume. If your daily calorie maintenance level is 3000 calories, you will lose weight if you started eating 2500 calories a day. You would gain weight if you ate 3500 calories a day. I realize I was only supposed to explain how to lose weight, but you've also just learned how to gain weight.

Did you ever wonder how you gained weight? Now you know. You ate more than your maintenance level. To lose weight, you just need to reverse that. Simple, isn't it? You may have noticed that in the example above I subtracted 500 calories from the maintenance level. Subtracting 500 calories from your maintenance level is the magic weight loss number here. The reason for that is because there are about 3500 calories in 1 pound of fat. So, if you ate 500 less calories each day for 7 days, it would equal the 3500 less calories required to lose 1 pound. (500 x 7 = 3500)

Coincidentally, there are 7 days in a week. So, by eating 500 calories below your daily maintenance level, you would lose about 1 pound per week. Now would be a good time to mention that the healthy, safe, good, smart, and all around right amount of weight to lose for most people is 1 or 2 pounds a week. That is the widely agreed upon correct weight loss speed. I am bringing this up now because some people may be thinking, "If my maintenance level was 3000 calories, why shouldn't I just go straight to eating 1000 calories a day instead of only 2500?" Here's why...

Reducing your calorie intake by so much so fast is wrong, unsafe, unhealthy, bad, unsafe, bad, wrong, unhealthy, stupid, unsafe, wrong, unhealthy, stupid, bad and wrong. Got that? You'd end up losing muscle instead of fat. Your body would go into a state where it actually KEEPS fat. Blah blah blah, blah blah. It would just be the complete opposite of the right thing to do. Remove this idea from your mind.

Here's another thing you may have been thinking. "I know how to lose weight... burn more calories than I consume. I got that. I know I can do this by eating about 500 calories less than my maintenance level. But, instead of eating below my maintenance level, couldn't I just workout more and therefore burn more calories?" The answer is yes.

If your maintenance level is 3000 calories a day, and you are eating the full 3000 calories a day, you could lose weight by working out and burning those 500 calories each day. You'd still end up in the same calorie deficit this way just as you would by eating less.

Weight loss is all about being in that calorie deficit. While you can technically accomplish this either way (through diet or workout), for best results and for best all around health, the trick is to do it using a combination of both. A proper diet plan combined with a proper workout is the ideal weight loss scenario. But, I'll talk more about that later. First I need to cover one final Phase 1 question some of you may have.

"While explaining how to lose weight, you have only really mentioned calories. What about protein, carbs and fat? Don't they matter?" The answer is yes.

Protein, Carbs, and Fat

While your total calorie intake is the most important aspect of weight loss, where those calories come from is a close second. As far as calorie choices go, there's really only three; protein, carbs and fat. Despite what the many fad diets and commercial diet plans have scared you into thinking, your weight loss diet NEEDS to contain a good amount of all three. (Exactly how much of each is coming up next.)

So, while you would very likely lose weight just by being below your maintenance level, how much and what types of protein, carbs and fat you eat will indeed play many important roles. Don't worry, that will all be explained next.

The end of Phase 1 of The Lose Weight Diet

You have reached the end of Phase 1. Right now you should fully understand how to lose weight. Feels good, doesn't it? I told you this was simple. What you need to do next is use what you just learned to create your own weight loss diet plan. That's what Phase 2 is. In Phase 2 you will learn exactly how to figure out what your calorie maintenance level is and exactly how many calories you should eat each day. You will also learn how much protein, carbs and fat you should be eating along with examples of which foods to get these nutrients from. You ready? Let's go...

The Biggest Loser. Jillian Michaels

She's one of the country's leading health and wellness experts, a best-selling author, and the star of NBC's The Biggest Loser. Jillian Michaels even has a new fat-fighting video game for the Wii. If she can't get you pumped up to get ripped, no one can. We asked her how to overcome four of the most common willpower busters

I don't have any support from friends and family. I'm doing this on my own.
One of my favorite quotes says it all: We can tolerate any 'how' if we have a 'why.' In other words, identify all the reasons you want to lose weight to begin with. Write them down. Post them everywhere you can. Meditate on them first thing in the morning and at night when you go to sleep. Motivation always comes from within—bring it out!

I keep slipping up.
Failure is a pain in the ass because it's unavoidable. Many tend to see failure as a validation of their deepest, darkest insecurities. It can throw us into depression and erode our confidence and self-esteem. The trick is to recognize failure as an entry point for learning and an integral component of growth—and not make the same mistake twice.

I have good intentions—but at the end of the day, I'm tired and just want to go home and relax.
I've been here. Many times. It's easy to settle into a relationship or a routine and stop taking care of your needs. Remember that you have to make time to take care of yourself. Try to get your workout in during your lunch hour or in the morning before work. Get a piece of home cardio equipment and exercise while you catch up on your favorite TV show. Or, clear all the crap snack foods out of your cupboard. You can't eat what's not there.

I have trouble reaching my goals.
Always write them down. This keeps them real. And make them realistic so you don't get discouraged. Goals should be easily definable so you can gauge and monitor your progress. If you have setbacks, remember that they're par for the course. Expect them. Learn from them. Then move on.

Personal Training

You say you want to overhaul your life, and that this time the New Year's resolution is going to stick. You want to be fitter, trimmer and happier, and you think all you need to do is turn up for sessions three times a week.

There's so much more to it. I don't want to stamp on your dreams, but at some point I must come clean. I can't fix you. I'm not a qualified therapist and know nothing about corporate finance. I can only help you feel better about yourself. And I've told you 100 times that five glasses of wine rather negates the effect of sessions. (Yes, I can smell it on your breath.)

It doesn't matter what I'm feeling. All that matters is you and your body. It'll be the same for the next person, and the next. I've got the lawyer at 8am – he likes to train in luminous leggings, listening to the Pogues. Who am I to judge? He's lost 8% body fat in three months, after all. Then there's the dentist, so sweet, but full of hatred for her body. How long will she stick at it this time? Last time it was a month before work and children meant she could no longer find two hours a week for herself.

Last week, an actor's agent cried on me mid-squat. She works until 3am four nights a week, but says the training's the problem – it's eating into her sleep and she has to stop. Yeah, right, I think: the training is the only thing that keeps you from cracking up. But I stay quiet.

Truth is, they tell me everything, but they never listen. And it's not my place to interfere. I shouldn't care so much. That's my weakness.

how to live a healther lifestyle eat better learn better eating habbits

A Diet is very important to your heart health and bad diet habits can cause heart disease. Healthy eating is a method of balancing the nourishment
you eat to preserve your body well fit and energized. Healthy eating means picking up a variety of foods from these groups: meat, dairy products, fruits and vegetables, grains such as breads and pasta. It is essential to limit amount of fats and sweets. It includes enjoying nutritious food in the amounts our bodies need to perform best.

Healthy eating is very important in preventing sickness. If we do not get the right food, it can decrease our body's natural defense system, so viruses and bacteria can attack the body.

Healthy eating affect picking food that gives the body essential nutrients that allow it to function normally. All food groups contain different nutrients that provide the body with the capability to perform specific functions. Healthy eating means eating the proper amounts of nutritious foods, eating a variety of foods from all food groups and choosing foods with low levels of fats and sugar.

It is known that adults should get 20-35 percents of their calories from fat. Fat is essential to your daily diet but most people eat fat too much, often without even knowing it. The damage of saturated fats can be deadly, including clogging your arteries and shorting your life. Saturated fats can be found in animal products, palm oil and coconut oil.

To reduce dietary cholesterol, eat fruit, vegetables, whole grains, low fat or nonfat dairy products, and medium amounts of lean meats, skinless poultry, and fish. Diets based on whole grains, nuts, fruits, vegetables, and healthy fats with small amounts of meats have been shown to provide all of the nutrition needed for healthy living.

Vitamins are supplements not substitutes. They don't provide all the necessary vitamins and minerals the body needs. Vitamins are not as expensive as you think. Some vitamins like vitamin B12 can be only found in meat.

If your goal is to reduce body weight you may need to limit the amount of food you eat and include regular physical activity into your life.

Healthy eating doesn't have to be dull or time consuming. Meals don't have to taste bland or distasteful. It is only a matter of getting a good cooking book.

Healthy foods contain vitamins, minerals and dietary fiber. Not-so-healthy foods contain lots of sugar and fat. Healthy eating is a key factor of health. Healthy eating can profit in positive impact on your blood glucose level
, your blood fats, blood pressure and body weight.

Plan meals in advance and keep your cupboards stocked with foods that can be made into quick well-balanced meals on days when there isn't time or energy to plan.

A Diet is very important to your heart health and bad diet habits can cause heart disease. If we do not get the right foods, it can decrease our body's natural defense system, so viruses and bacteria can attack the body.Healthy eating affects picking foods that gives the body essential nutrients that allow it to function normally. Healthy eating means eating the proper amounts of nutritious foods, eating a variety of foods from all food groups and choosing foods with low levels of fats and sugar. If your goal is to reduce body weight you may need to limit the amount of food you eat and include regular physical activity into your life.

Read more:http://eatingplantoloseweight.com/

Read more: http://www.articlesbase.com/wellness-articles/learning-how-to-live-a-healther-lifestyle-eat-better-learn-better-eating-habbits-along-with-learning-great-recipes-to-cook-to-keep-the-weight-off-3483549.html#ixzz1BlBV6uop
Under Creative Commons License: Attribution

eating healthy and living right is easy and delicious

In today's world of 2 minute instant cup of noodles, there are lots of speculations about how to adopt the healthy eating methods to achieve those healthy families. A healthy eating plan is helpful to a great extent as it includes major calculations about the nutrients and ingredients that a human body needs. One of the most important points of healthy living is never to skip breakfasts as they are the most significant part of a day's meals and they are able to keep you going for the entire day. Another big problem people cant seem to remember is not to eat so many big meals. Instead, meals should be broken down into several smaller meals per day so that the body is able to absorb the food more efficiently. Many healthy families have reported that as a part of healthy lifestyles, they follow a regular time table for their meals and by having meals at the right time daily, they are able to keep themselves in perfect shapes.
When we talk about healthy food and healthy eating habits, the very first thing that comes to our mind includes fruits and vegetables. No doubt but they should be a mandatory part of a person's diet without which, a proper nutritious diet is not possible at all. While looking for healthy eating foods, you should ensure that they are natural and organic as far as possible. You should try to avoid artificial and canned foods as far as possible and also make sure that you consume some cereals also for your breakfast. These are healthy foods to be eaten in the morning as they are able to provide enough energy to the person's body. It is also better to eat green foods as much as possible as they are extremely rich in nutrients like calcium, fiber and vitamin C.
Some of the most popular healthy food items include Broccoli, wild salmon, grape tomatoes, milk and sweet potatoes. It is wise to make a list of which foods you should eat and which foods you should avoid so that it will become easier to understand which foods you should consume. The main type of food that should be avoided are fats and foods that contain too much of sugar. Healthy foods such as different types of nuts not only provide a lot of energy to the body but also a great deal of body strength.
People who believe in healthy lifestyle and healthy living are looking for ways through which they can prepare food at their own home. We all know the unhealthy ways of dealing with food in restaurants and unreliable quality of grains ground in grinding mills in the market. Several healthy cooking equipments are available in the market including juicers, flour and grain mills, blenders, sprouters and cookers so that you can prepare your own food with your own hands and eliminate any chances of adulteration and unhygienic methods of cooking. All these healthy cooking equipments help the consumers to carry out all methods of cooking at their own home including sprouting, roasting, baking and blending and adopt a healthy lifestyle of living.

Read more and find out other tips to a healthier lifestyle at :http://eatingplantoloseweight.com

Read more: http://www.articlesbase.com/nutrition-articles/eating-healthy-and-living-right-is-easy-and-delicious-3454943.html#ixzz1BlAWXOs1
Under Creative Commons License: Attribution

13 keys for healthy deit

Developing healthy eating habits isn't as confusing or as restrictive as many people imagine. The first principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions.

Secondly, fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol—should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.

You should also try to maintain a balance between calorie intake and calorie expenditure—that is, don't eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.

Following these three basic steps doesn't mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them.

You can also view healthy eating as an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat. A healthy diet doesn't have to mean eating foods that are bland or unappealing.

The following basic guidelines are what you need to know to construct a healthy diet.

1 Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).

2 Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.

3 Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense.

4 Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.

5 Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.

6 Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.

7 Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

8 Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.

9 Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.

10 Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can't get the optimal amount from foods, take supplements.

11 Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients require to be efficiently used in the body.

12 Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.

13 If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.

OK, I'm Here. Now What?

      Congratulations!  You made your resolution to get in shape this year, handed over your credit card to your local fitness club, picked up some moderately priced workout attire with a matching nalgene.  You even got up early to get to the gym BEFORE work.  Now let's get started.......With what exactly?

      Everything in life just seems to work better when you have a plan.  You don't just wake up in the morning at any old time and rush out the door.  You plan to wake up at a certain time (or if you're like me, plan to press the snooze button a certain amount of times).  You plan about how long it will take you to shower, eat breakfast, get the kids ready for school, how long it takes to drive to work and amazingly, you seem to get there at a time reasonable enough that no one asks any questions as to where you've been.  If your not planning to succeed then your planning to fail.

     Same goes for your exercise routine.  If you've been too busy just working out the logistics on simply getting to the gym, when you get there you'll inevitably end up completing a mish mosh of exercises you see other's doing followed by a half hour walk on the treadmill.  After a month or so of doing this you'll find that you have made zero improvements and begin to consider cancelling your membership.

     First of all, you should have some way for measuring your success.  A few simple measurements you should be aware of is your weight, blood pressure, and body fat percentage.  Most gyms will have a scale, BP cuff,  and simple electronic device to estimate your body fat percentage.  Retake these measurements every 6-8 weeks or so to see how your improving. 

  As for your exercise program, you can develop your own by following these general outlines that I think will give you a pretty decent, balanced workout.  If you feel uncomfortable creating your own program, or need some extra motivation, then a competent personal trainer is what you should look for. 

   To start your exercise routine, you should warm up with 5 minutes of cardio, meaning a 5 min walk on the treadmill, elliptical, or bike.  You could also follow that with a short five minute stretching routine.

  Your strength training routine will consist of 5 different muscle groups that will give you a nice total body workout.  I would perform 2 different exercise per muscle group, and do 2 set of 15 repetitions if you're a beginner, and 3 sets of 8-12 reps if you're a little more advanced.  The muscle groups are:

                1.  Upper Body Pushing Muscles
                     i.e.- chest press, shoulder press, chest flye, pushup, shoulder raise, tricep extension

                2.  Upper Body Pulling Muscles
                     i.e.- back row, lat pulldown, back flye, bicep curl, pullup, bodyweight row, upright row

                3.  Knee Dominant Exercise
                    i.e. squat, lunge, step ups on bench, pistol's, wall squat

                4.  Hip Dominant Exercises
                   i.e.- deadlift, lying hamstring curl, romanian deadlift (RDL's), good morning's, bridges
             
                5.   Core Muscles
                   i.e. plank, physioball rollouts, birddog, superman's.

   If you don't know what some of these exercises are, look them up online or have a personal trainer instruct you because the last thing you want is to injure yourself doing something that is supposed to improve your health! 

   Once you complete those exercises, I would end with anywhere between 10-30 minutes on any piece of cardio equipment.  Keep track of the weights you use for each exercise by writing them down in a workout notebook.  It's always a good idea to write out your routine so you know exactly what you have to do so you can use your time efficiently in the gym.  You might also want to write down your goals or an inspirational quote on the first page of your notebook.  Constantly being reminded of your goals will definitely give you an extra push of motivation on days when your just not feeling it.

  Today is the FIRST day of the new you!  Enjoy the process and have fun.  Now there's nothing left to do, but to do it!

Has Cabin Fever Set In For You Yet?

   Around this time each year, the weight of winter seems to take effect on me.  The days are still short, it's too cold to be outside very long, and the majority of my day has me cooped up inside.  To make this worse, everyday I wake up to go to work before day breaks, and I go home from work after the sun has set, so the only sunlight I see is through the tinted glass windows from where I work or from my car.  If my situation sounds anything like yours, its not hard to understand why you may be feeling anxious or depressed around this time of year.  And with no real holiday's in sight after MLK day (Valentine's day does not count in my book), this definitely makes the winter seem that much longer.

   So how can we combat this yearly struggle of boredom and depression?  Should we run to our doctor and beg for a two month supply of Prozac?  Or maybe we should join our local tanning salon and bake for  20 minutes a couple times a week to get an extra does of UV rays we're so desperately missing. 

  Truth is, the best and simplest way to break out of our mid winter slump is to get off our couch and MOVE!  The fact is that many studies have concluded that regular exercise can improve your mood and lower your chances of feeling depressed.  WebMD explains that "when you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain."  In addition that that, endorphins also trigger a positive feeling in the body, a feeling best related to "Runner's High" which is a feeling a euphoria some runner's feel after a long, intense run. 

  Now I know for a fact that whenever I complete an aggressive or difficult workout, I wouldn't exactly call what I feel "euphoric," but I do feel good.  And let's be honest, if working out felt THAT GOOD, a lot more people would be doing it on a regular basis.  So let's put that into some perspective. 

  The facts are that regular exercise have been proven to :

         1. Reduce Stress
         2. Ward off anxiety and feelings of depression
         3. Boost self-esteem
         4. Improve Sleep.

   That's all well and good and it's probably something that you've heard before.  And chance's are simply knowing these facts hasn't made you leave your couch and start exercising just yet.  But really, these are the reason I find working out a regular basis helps me improve my mood, and get through the dog days of winter:

       1. I Sweat!
  Challenging my body and sweating on a daily basis really helps me release some frustration I have built up throughout my day.  Because of that, I'm a more pleasant person to be around and I can better enjoy spending time with friends and family. 

      2.  It's MY TIME
   When I work out, I think of no one else but myself.  How much of your day is spent trying to please someone else or spent doing things that have to be done, but you don't necessarily like doing them?  My point is that if you don't MAKE time for yourself, who will?  Exercising is my time, and I spend it doing something I like.

    3. I MIX UP my exercise routine.
  My whole day is a routine.  For the most part, that's a good thing but it can get monotonous and boring after awhile.  My workout is anything but routine.  I'll lift weights one day, run outside go snowboarding another. Hell, I'll even enter into an occasional hula hooping contest with my niece.  I don't worry about what the standards experts say I must do, I do what I like, because I won't do it otherwise.

    4.  I know it's GOOD for me.
   Working out is a hobby that I know will be 99% good for me.  Other hobbies that are easily done in the winter like baking, gambling, and drinking will only leave me fat, drunk and poor.  When I'm exercising I know I'm improving myself and feeling better about myself in the process. 

   So defeat cabin fever today!  The only person that can pull you out of this mid winter slump is yourself.   Take control and don't let this winter end up like your last winter.

Linguine Pasta in Roasted Red Pepper Sauce

When you are looking for a fuss-free, stress-free dinner recipe that will put your appetite at ease after a long and tiring day at work, more often than not, a simple Pasta creation comes to your rescue. The versatility of Pasta makes it easy to create interesting variations, both in texture, taste and presentation, without enrolling in any culinary schools! Like this bowl of linguine tossed in roasted red pepper sauce, drenched in olive oil, parsley, and topped with cherry tomatoes and Parmesan cheese. Serve it with some french bread or salad and you can sit back, enjoy the food and relax in some engaging conversation with your family, just how Dinner is meant to be!

Ingredients
Photo & recipe courtesy of Fine Cooking

1 medium clove garlic
12-oz. jar roasted red peppers, drained and cut into 1/4-inch pieces (about 1 cup)
1 cup small grape or cherry tomatoes, halved
1/2 cup chopped fresh flat-leaf parsley
4-1/2 Tbs. extra-virgin olive oil
1 Tbs. black olives, rinsed and chopped
1/2 tsp. crushed red pepper flakes
1/2 cup coarse fresh breadcrumbs, preferably whole wheat
12 oz. dried linguine or spaghetti
1/2 cup freshly grated Parmesan cheese + more for serving

Method
Bring a large pot of well-salted water to a boil over high heat.

Meanwhile, coarsely chop the garlic. Sprinkle it with 1/2 tsp. salt and using the flat side of a chef's knife mash it to a paste.

In a large bowl, stir the garlic paste, roasted peppers, tomatoes, parsley, 3 Tbs. of the oil, the olives, and the pepper flakes.

Heat the remaining 1-1/2 Tbs. oil in a 10-inch skillet over medium heat. Add the breadcrumbs and toast, stirring frequently, until the smaller crumbs are golden brown, 2 to 3 minutes. Transfer to a plate and sprinkle with salt.

Cook the linguine in the boiling water according to package directions until al dente. Reserve about 1/4 cup of the pasta water and drain the pasta in a colander. Add the hot pasta to the red pepper mixture, toss to combine, and add just enough of the reserved pasta water to moisten the pasta dish. Add the cheese, toss well, and season to taste with salt.

Finally, add the breadcrumbs and additional cheese, if you like. Serve the Linguine with some Homemade Garlic Bread for a lovely and filling meal.


When you have more time on hand, you can add some chopped and pre-cooked vegetables to the sauce, like carrots, peas, chickpeas, maybe some broccoli and/or avocado. Non-vegetarians can take it one step higher by adding chicken or sauteed shrimp, if you like. Be creative and add ingredients that will enhance the flavor as well as the nutrition aspect of the recipe!

Related Recipes
Cheese Ravioli in Tomato Cream Sauce
Spinach and Onion Cheese Souffle
Pasta with Cilantro Pesto Sauce

Inspiration of the Day - 1/7/11

We are what we eat...

From birth, food has been the reason why we are able to grow and function.  Without food we cannot survive.  It's a basic fact of life.  What we ingest and digest becomes apart of us...assimilated into our systems.  So that being said, how important is eating the right things, especially when you are trying to live a healthy and fit lifestyle?  I'd say very important. 

Eating healthy is about 80% of the puzzle when it comes to piecing your fitness goals.  You can exercise and train as much and as hard as you want, but without the proper diet and nutrition you are wasting your efforts.  Not even including what we eat directly effects how we perform.  You should be eating every 2 1/2 to 3 hours everyday.  That comes out to 5-6 meal a day, portioned out to meet your daily caloric intake needs.  And on top of that they need to be the right foods.  For instance:  chicken, fish, lean red meat, spinach, broccoli, onions, garlic, apples, bananas and other fruits and vegetables...not including dietary supplements to help give you your fitness edge.  

So remember these two things...to:  1) Eat the right foods and 2) Eat often... and 80% of your goal is accomplished.  

Bon Appetit!  

-LK