1 See your doctor to make sure you are healthy enough to begin an exercise and diet plan for weight loss. Ask if you have any health conditions like diabetes, hypoglycemia or kidney disease, which require dietary precautions. Always incorporate your doctor’s recommendations into your exercise and diet routine. Also ask your doctor what your target heart rate should be for aerobic exercise.

2 Set a weight loss goal of two pounds per week, or less if your doctor recommends slower weight loss. Your body cannot metabolize more than two pounds of its own fat per week, so weight loss beyond two pounds will represent some loss of muscle tissue, which is counterproductive to your goal of looking leaner.

3 Keep a training and diet log to track your weight loss. Your log will help you see your overall progress so that minor weight loss plateaus are not so discouraging. Also use your log to plan reasonable workouts ahead of time according to your fitness level. This will reduce the likelihood that you’ll overtrain and become injured.

4 Strength train with weights and isometric exercises to build lean muscle mass. Building muscle is the fastest route to a leaner look, and it is also key to long-lasting weight loss. Work the muscles of your legs one day and the muscles of your arms and core the next day. Repeat this pattern so that you work each muscle group three days a week, and rest one day a week. If you’re faithful to your routine, you’ll begin to see a difference in your muscle tone in about three weeks. As you lose body fat, you’ll notice definition.

5 Do aerobic exercise like walking, running, swimming, or taking dance or aerobics classes to burn calories. To lose weight fast, exercise six days per weeks, making sure you maintain your target heart rate for at least 20 minutes. Monitor your heart rate with an exercise heart rate monitor available at most sporting goods stores. Each week or two, increase your workout time by 5-minute increments until you reach a workout duration of 30 to 45 minutes. Your aerobic capacity will increase gradually; you’ll begin to notice it in about three weeks.

6 Consume 250 to 500 fewer daily calories than you need for weight maintenance. You can find calorie calculators or charts on the Internet to estimate your daily caloric needs. If you have a gym membership, they may offer body composition testing to help determine your caloric needs. If you have a medical condition affecting your metabolism, like diabetes or hypoglycemia, ask your doctor how many calories you may safely cut from your daily diet.

7 Record you daily food in your log to make sure that each calorie you consume provides maximum nutrition. Protein should make up 10% to 20% of your daily calories, depending on your age, sex, height, weight and activity level. Only 20% to 30% of your calories should come from fat, and only 10% from saturated fat. Continue to eat 5 daily servings of carbohydrates; but cut back on simple carbohydrates like sugar and refined flour bread and pasta, and eat 100% whole grain foods instead. Eat at least five servings of fruits and vegetables each day. Substitute fruit for deserts and vegetables for junk food snacks.

Ingredients:

3 1/2 cups water
3/4 cup peeled and chopped ginger root
2 TBS vanilla
1 TBS lemon extract
1/4 tsp stevia concentrate powder
Carbonated or sparkling water

Instructions:

Rapidly boil ginger root in water for 10 minutes. Strain and place liquid in a jar. Stir in vanilla, lemon and stevia. Cool and store in the refrigerator.

Here are a handful of protein shake recipes that I just LOVE !!!!
In my experience of making so many shakes – I would strongly recommend slicing and freezing your fruit in small sealed containers – this will make the flavors of the shake more prominent and this way you will not need ice.

Ultimately – the only things you need in order to make a protein shake is a Blender, Fruit and Protein Powder. Here are the Recipes …

Blueberries and Banana Cream Delight

Vanilla Protein (1 or 2 scoops)

Frozen Blueberries (1 Cup)

Frozen Banana (1 Medium Banana)

Almond Milk or Soy Milk (1 Cup)

Cinnamon Apple Pie Crumble

Vanilla Protein (1 or 2 scoops)

Frozen Apple Slices ( 1 Medium Apple)

Frozen Banana (1 Medium Banana)

Graham Cracker (1 Cracker)

Cinnamon (1/2 Teaspoon)

Almond Milk or Soy Milk (1 Cup)

Peanut Butter and Jelly Shake

Vanilla Protein (1 or 2 scoops)

Frozen Blueberries ( 1 Cup)

Frozen Banana (1 Medium Banana)

Peanut Butter / Almond Butter (1 Tablespoon)

Almond Milk or Soy Milk (1 Cup)

Healthy Cake Batter in Cup

Vanilla Protein (1 or 2 Scoops)

Source of Life ( 1 Scoop)

Ice (1 cup)

Almond Milk or Soy Milk (1 Cup)

Banana Chocolate Chunk

Vanilla or Chocolate Protein (1 or 2 scoops)

Frozen Banana (1 Medium Banana)

Walnuts / Almonds (1 Cup)

Coco Nibs (2 Tablespoons)

Almond Milk or Soy Milk (1 Cup)

Ice (1/2 Cup if Needed)

Chocolate Mousse

3/4 C Dates soaked until very soft with pits removed
2 avocado
1  C. Almond Milk
1/2 C Almond Butter
3/4 C Cacao Powder
1/2 C Agave
In food processor or blender, combine all ingredients and blend or process until smooth. Refrigerate, then enjoy. You will not believe how good this is!

Find out how to correctly perform a piriformis stretch. And in the process possibly help your lower back pain!

Your piriformis muscle attaches from your hip to your sacrum (base of your back). Therefore, when your piriformis muscle is tight, it can pull on your sacrum, which then pulls on your lower back, placing additional strain on it. Your piriformis is a deep muscle in your buttock region. Therefore, it can literally be a big pain in the butt! Try these piriformis exercises to see if you can find relief.

There are several different ways you can stretch the piriformis. You can try both ways and see which position you can feel a better stretch.

Piriformis Stretch #1 Lower Trunk Rotation

Lay on your back.

Bend one knee up to your chest.

With the opposite hand, pull your knee across your body until a stretch is felt in your buttock.

Hold 20-30 seconds, repeat 3 times twice daily. Repeat on the other side.

Discontinue if pain increases and stays worse longer than 1-2 hours. If your pain increases into your thigh or lower leg, discontinue this stretch and consult your health care professional.

Stretch #2 Figure Four

Lay on your back.

Cross left ankle over on the right knee.

Bend the right knee up to the chest by putting your hands behind your right thigh until a stretch is felt in the left buttock.

Sometimes this is too strong of a stretch and crossing your ankle on to your knee is all you can tolerate at the time. You may also have difficulty reaching your thigh to pull up your leg. If this is the case, us a towel and hook it around your right thigh to help you pull up your leg.

Hold 20-30 seconds, repeat 3 times twice daily. Repeat on the other side.

Discontinue if pain increases and stays worse longer than 1-2 hours. If your pain increases into your thigh or lower leg, discontinue this stretch and consult your health care professional.

The benefit of stretching is really limitless. I think that’s why some people benefit from and enjoy yoga so much.

Here is a list of some of the benefits of stretching…

Increases mobility in muscles, joints and tendons as well as improve posture.
When mobility is limited in certain areas of the body, it causes the body to be unbalanced and more susceptible to injuries.

Helps prevent injuries such as muscle strains.
A strong, flexible muscle resists stress better than a stiff, inflexible muscle.

Reduces muscle tension and help the body feel more relaxed, reduces muscular fatigue.
Stress can cause muscles to tense up. Tight and tense muscles are more easily injured. All muscles get tired after continuously working for a period of time. Even taking a short break to stretch allows the muscle to regenerate and increase bloodflow.

Increases productivity at home and work.
When you feel good, you can get a lot more accomplished whether at home or work!!

Improves you athletic performance
When you are flexible, your muscles are able to work at their optimum positions.

Helps you FEEL GOOD!

There are two ways to lose weight — either reduce energy intake, or increase energy expenditure. Because hypothyroidism — even after treatment — may reduce energy expenditure in some people, patients naturally are looking for options that can help safely help raise the metabolism.

In a study reported on in the American Journal of Clinical Nutrition, it was found that green tea extract resulted in a significant increase in energy expenditure (a measure of metabolism), plus also had a significant effect on fat oxidation. While some of the effects were originally theorized to be due to the caffeine content of green tea, the researchers discovered that the tea actually has properties that go beyond those that would be explained by the caffeine. The same amount of caffeine as was in the green tea, administered alone, failed to change energy expenditure in other studies. This led reseachers to believe that there is some interaction going on with the active ingredients of green tea that promotes increased metabolism and fat oxidation.

The researchers indicated that their findings have substantial implications for weight control. A 4% overall increase in 24-hour energy expenditure was attributed to the green tea extract, however, the research found that the extra expenditure took place during the daytime. This led them to conclude that, since thermogenesis (the body’s own rate of burning calories) contributes 8-10% of daily energy expenditure in a typical cubject, that this 4% overall increase in energy expenditure due to the green tea actually translated to a 35-43% increase in daytime thermogenesis.

Now selling a Green Tea Supplement in my store – check it out !

If you’re a nut fan, you probably feel good about consuming a tasty food that’s high in Omega 3 Oils. Omega 3’s are so good for you, but roasted nuts aren’t good for you…and raw nuts are.

Sure, nuts start out high in healthy Omega 3 oils. The problem is that oils are vulnerable to heat, light, and oxidation. Once you heat the healthy oils found in nuts, you degrade them. But it does make the oil shelf-stable, which manufacturers find desirable.

To hydrogenate oil, the manufacturers take huge vats containing thousands of gallons of oil and they raise the temperature to almost boiling. Then they run an electrical current through the oil and bubble hydrogen gas up through it.

The effect is to saturate all the bonds of the fats with hydrogen atoms and to turn the fat from a liquid into a solid. That’s how margarine is made. Other processes can hydrogenate oil and keep it liquid, but it is now a saturated fat rather than a poly-unsaturated fat.

Still other heating processes turn good fats into transformed fats, or “trans-fats.” Trans-fats have been found in studies to be bad for your health.

The same sort of transformation for the worse happens when nuts sit on a store shelf in bright sunlight, or when they’re in a big bulk bin exposed to air.

Once nuts are roasted, the healthy oils they contain are no longer healthy. Sure, they might be tastier, but you can retrain your taste buds to appreciate the healthy goodness of raw nuts and seeds.

Given that the roasting process takes place under high heat, in the presence of air and light, you’ve got a recipe for turning all the good fats in nuts into bad ones just to improve the taste…in some people’s opinion.

• Choose almond, pecan, and cashew butters made from raw nuts.
• Buy raw nuts and seeds (such as almonds, pumpkin seeds, cashews, and sesame seeds) and blend them 50/50 with your favorite roasted nuts.
• Start adjusting the mix more in favor of raw nuts and seeds.
• Purchase Energy First Omega 3 mix, a blend of raw, certified organic flax, sesame, sunflower, and pumpkin seeds.
• Stir OmegaMix into yogurt, sprinkle on top of salad, or broiled fish just before serving.

You can get the goodness of raw nuts and seeds by eating a handful of them for a snack, or by buying raw nut butters to smear on whole-wheat toast, or by using a nut grinder to chop them up to use in salads.

Raw nuts and seeds also blend in perfectly with raw foods diets that are growing in popularity. Raw foods—particularly fruits and vegetables—are popular and healthful because they have not been processed by heat.

Egg Whites
Egg whites are one of the most concentrated, easily-absorbed forms of lean protein on the planet. Low-in-fat, but high in protein, egg whites can be a great addition to a healthy diet. Whip them up into omelets, scrambled eggs or even fold them into your morning oatmeal for a protein booster.
To get some of the health benefits of the egg yolk, without too much additional saturated fat and cholesterol, try using one whole egg with three to four egg whites. Egg whites are not only high in protein, but also riboflavin and micronutrients like selenium which may have anti-cancer properties.

Oatmeal and Oats
Speaking of breakfast, Oatmeal, Oats or oat bran are one of the best food choices to start your day off right. Oatmeal is high in fiber — including the soluble form of fiber than can help sweep cholesterol from the body. It also has plenty of slow-digesting, complex carbohydrates that keep your energy levels up and your blood sugar stable.
Oatmeal is also one of the four foods included in the portfolio diet, an approach to eating that has been shown to reduce blood cholesterol levels as effectively as statin drugs.
Avoid the pre-flavored, pre-packaged instant varieties that contain lots of added sugar. Opt instead for quick oats, old fashioned oats, steel-cut or boxed oat bran. Each of these varieties will have a slightly different texture, so experiment around to see what works for you.
Also, don’t forget that granola is made from oats and makes a great cold breakfast cereal when paired with skim milk.  Again, try to choose low-sugar varieties of packaged granola (like Bear Naked Fit).

Beans
Canned, dried or re-fried, it doesn’t matter, beans are amazingly good for you.
Like oatmeal, beans are extremely high in fiber, which keeps you regular and may also reduce the risk of certain cancers and heart disease.
Beans are also very versatile and come in a wide range of varieties, all with slightly different textures and flavors.
The best approach is to eat a variety of different beans, including black beans, pintos, kidney beans, cannellini beans and Garbanzos (chickpeas).
Along with that protein and fiber, beans are also very high in antioxidants, the chemicals which give beans their distinctive color and may help neutralize free radicals that can cause cellular damage in the body. By eating plenty of different colored beans, you are taking advantage of the full spectrum of phytochemicals unique to each variety.
Beans are very versatile and can be added into all kinds of recipes. Including them alongside grain-based foods (like pasta) or rice results in a complete protein. Beans can be added to pasta dishes, rices, soups and even made into salads.

Quinoa
This ancient  staple of the Inca Civilization is one of the healthiest grains you can eat.
Not technically a grain, but rather a seed, Quinoa (pronounced keen-wah) has started to pop up in cookbooks and on restaurant menus, thanks to it’s broader availability in grocery stores. Look for it in the rice or organic/natural food isle at the grocery store or health food store.
An excellent substitute for brown rice, quinoa has a light, fluffy texture that makes it a great base for cold salads and tabbouleh, or as a warm breakfast cereal or a side pilaf.
It’s relatively high in fiber and complex carbohydrates, and is one of the only plant-based foods to have all nine essential amino acids, making it a complete protein. It’s available in red, black, white and yellow varieties and there are even quinoa flakes available that make a tasty and creamy breakfast cereal.

Fish
Fish has always been a great source of lean protein for people who are fortunate enough to live near water.
However, aside from canned and frozen fish,  fresh fish wasn’t widely available to landlubbers until a few decades ago, when improvements in shipping made it possible for even people in Kansas to get fresh fish at the grocer.
Fish is high in polyunsaturated Omega-3 fatty acids — healthy fats that research has shown may reduce the risk of coronary heart disease.  These healthy oils in fish can also improve circulation, discourage blood clots,  reduce blood pressure, alleviate some symptoms of acute and chronic inflammatory disease, as well as possibly improve mood.
While fresh fish is preferable, don’t forget about frozen fish as well as canned varieties like salmon, tuna and mackerel which can make it easier and more convenient to include more fish in your diet.  Canned fish is higher in sodium, so if that’s a concern go easy on the canned, and opt instead for frozen or fresh.

Almonds (and other Nuts)
Almonds other nuts like walnuts, pecans and Brazil nuts consistently make the cut for one of the 10 best foods to eat thanks to their high levels of antioxidants, healthy fats and high mineral levels.
Regular consumption of nuts, especially almonds, has been linked to reduced risk of cardiovascular disease, Type II diabetes, certain cancers and possibly Alzheimer’s Disease.
While nuts have a reputation as a “fattening food”, research indicates they may be getting a bum rap. Studies show that nut eaters tend to weigh less than people who don’t eat nuts, or at least do not cause people to weigh more.
Nuts are nutritionally very dense, containing a high-level of vitamins, minerals and micronutrients.  They are also good sources of fiber, protein and heart and brain-healthy.
This makes almonds, walnuts, pecans and other nuts very satisfying, which may cause people to be less prone to overeating later. This effect is even more pronounced if you substitute in almonds and other nuts for nutritionally-empty snacks like potato chips, corn chips or pretzels.
Almonds, walnuts and pecans also consistently rank in lists of high-antioxidant foods. The types of antioxidants very depending on the nut, so including a wide-range of them in your diet can ensure you get the most antioxidant bang for your buck.
Watch out for sodium, however. While a handful of salted almonds every now and then is fine, try to find other ways to include unsalted nuts in your diet, including adding them to salads, granola or oatmeal.

Cruciferous Vegetables
Cruciferous vegetables are a class of vegetables that include things like cabbage, broccoli, cauliflower, brussels sprouts, kale and radishes.
These vegetables make our list of the 10 Best Foods to Eat because they are high in Vitamin C, soluble fiber and numerous nutrients that may have anti-cancer properties, including compounds like diindolylmethane, sulforaphane and selenium.
Research from the University of Berkley has indicated that one of the compounds in cruciferous vegetables may have potent anti-cancer properties and suppresses cell proliferation in prostate cancer cells.
These vegetables can be eaten raw with healthy, low-fat dips or in salads. They also are great additions to stir-fry or as stand-alone side-dishes.

Apples
Yes, an apple a day might really be able to keep the doctor away. And that’s why they earned a place in the 10 Best Foods to Eat Hall-of-Fame.
Apples are one of the healthiest fruits you can eat.
High in fiber — especially soluble fiber and fruit pectins — and also high in antioxidants, vitamins and trace minerals, apples are a great daily addition to a healthy, clean eating diet. And because they are portable, they make a great, easy-to-transport snack.
Research indicates that regular apple consumption may help reduce the risk of colon cancer, prostate cancer and lung cancer.
Even better, they are relatively low in sugar, calories and contain no fat or cholesterol.  While apples are great whole, don’t forget that they make an excellent, crispy addition to salads or your morning oatmeal, cold cereal or muesli.

Berries
Berries like raspberries, blackberries, blueberries, cranberries and strawberries all make the10 Best Foods To Eat list because like apples and cruciferous vegetables, they are all extremely high in antioxidants, low in fat, and are good sources of fiber.
Berries are also relatively low in sugars compared to other fruits like bananas, which make them ideal for people who prefer to keep their carbohydrate intake lower.
They also freeze very well, making them a great “fresh” frozen fruit to keep on hand in the freezer to throw into smoothies or on your cereal or oatmeal in the morning.

Salad Greens
Last, but not least, are salad greens.While green leafy vegetables are a great low-calorie source of antioxidants, vitamins and trace minerals, those greens can be ruined by slathering them in heavy mayonnaise or cream-based dressings.
Opt instead to  dress them with lighter vinegerettes that use cold-pressed healthy oils like olive oil, nut oils or avocado oil. These oils are high in heart-friendly fats, which may actually discourage fat storage and have additional health benefits.
Also, encourage yourself to eat more healthy greens by getting a salad spinner and preparing and bagging your own lettuce at home. Not only will this ensure you always have lots of fresh, crisp salad on hand, but it’s also more economical than buying the pre-bagged stuff at the grocery.
Don’t forget heartier greens like kale and spinach, which can be eaten mixed in green salads, or are great additions to soups. Dark, leafy vegetables are great sources of vitamins and minerals and can provide a flavor boost to all kinds of soups and dishes.

The Secret To Healthy Eating: Combining The Best Foods Together
You’ll get the most nutritional punch by combining the foods from the list above.  This is known as a portfolio approach to eating.
By including a wide-range of different sources of antioxidants, healthy fats, proteins and complex carbohydrates, you can “super-charge” your meals and diet.
There is mounting evidence that phytochemicals, micro-nutrients, and certain vitamins and minerals work together in the body to fight disease, maintain energy and regulate key metabolic functions.
So try to include all of these healthy foods into your diet on a regular basis for the best results.

Also called Isphagula, psyllium belongs to the plant family Plantago and among its parts considered to be beneficial to health are the seed and husk. The many psyllium husk benefits have contributed greatly to its growing popularity in the health industry.

What Is It?

The husk of the psyllium is primarily composed of mucilage or soluble fiber. For this reason, they are easily dissolved yet not readily digested and absorbed in the digestive tract.

The fiber component is known to reduce appetite, improve digestion and cleanse your system of harmful toxins. It is a good fiber supplement if your diet is lacking.

Psyllium seeds swell 10-20 times their size when they come in contact with water.That’s why you should drink plenty of water if you’re taking a fiber supplement.

What are the Benefits?

Because of its soluble fiber component,it has been widely used for the following health problems:

1. Cholesterol Control – to reduce the risk of high cholesterol-associated illnesses, the US Food and Drug Administration (FDA), intake of at least 3 to 12 grams of fiber can reduce LDL cholesterol as well as total cholesterol levels
2. Constipation – psyllium husk allows for increased absorption of water during digestion resulting to softened stools and reduced pain associated with hemorrhoids
3. Diarrhea – used as an agent for bulk-forming, it can relieve mild and moderate cases of diarrhea by firming up stools and allow for its slower passage.
4. High sugar levels in blood – Proven to lower blood sugar levels in patients diagnosed with diabetes
5. Inflammatory bowel disease – studies have revealed that it can actually regulate consistency and frequency of stool in individuals with this digestive problem. In addition, it reduces bloating and flatulence.
6. Obesity and Weight Loss – improves lipid and sugar levels in the blood effectively reducing body weight
7. Colon Cancer Prevention – some studies have shown possiblities of reduced risk for colon cancer
8. Preparation for Colonoscopy Procedure – cleanses the colon before a colonoscopy.

With the many amazing benefits, including it in your low-fat diet can improve your overall health.

Psyllium acts as a sponge, sucking up toxins and helping the friendly bacteria in your stomach!

Some benefits include:

• Helps against constipation
• Acts as a lubricant
• Lowers cholesterol
• Cleanses the colon
• Helps with blood pressure
• Safe laxative
• May help with weight loss
• Treat stomach and intestinal ulcers
• Good against heartburn

There are times when you should be careful and consult your doctor before trying this supplement.

For example if you…

• Are pregnant
• Are under 7 years old
• Have diabetes
• Have had stomach problems before
• Have difficulty swallowing

Psyllium fiber is in the FDA pregnancy category B. Which basically means that it is unlikely to harm your baby. But check with your doctor anyway!

I use psyllium when I am on a fast or when I am feeling constipated. And it works great for me.

My overall experience with psyllium has been very safe.

My worst experiences have been mild rumbling in the stomach and having to run to the bathroom a few times more than usual 🙂

I also sometimes get a mild sensation in my head, but it’s nothing to worry about. It feels more like I just woke up and it passes quickly.

My bowel movements are a solid 2-3 even sometimes 4 a day since using Psylium.

You can buy  Psyllium Husk at my store, shipping is free in the US.