I found this quote by Ralph Marston to be quite profound and wanted to share it with all of you. I love my followers and know that each and everyone of you are winners.

There are those who win now, and those who will win later. If everyone were to win first place all at once, the victory would have no real meaning.
If you resent those who win the race, you give up a valuable opportunity. You give up the opportunity to learn from their examples.
There are those who win in one area of life, and others who win in other areas of life. If everyone was the best at thevery same thing, think of how terribly tedious and predictable things would be.
Just because one person wins, or excels, or achieves, does not mean everyone else loses. Life’s victories do not happenin a vacuum, and their valuable consequences reach far beyond those who achieve them.
Choose to be inspired, to learn from, and to catch the positive energy of those who win. Then make use of that energy, and build on it to win in your very own way.
Sincerely celebrate the victories of those who win. For that makes you a winner, too.
Ralph Marston

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The Thanksgiving 101 Guide

Turkey and gravy, sweet potato soufflé, cornbread stuffing, and pumpkin pie! The tasty temptations of a Thanksgiving meal are enough to make even sensible diners overindulge. The average American consumes between 4,000 and 7,000 calories on Thanksgiving Day.

With Thanksgiving upon us, many of us will be indulging in all-you-can-eat buffets, hosting meals for friends and relatives, or visiting other’s homes to eat with them. I even know a few people who are attending more than one gathering for a celebration meal that day (one at her family’s at 2pm and then to his family’s home at 6pm). I get stuffed just thinking about it! Planning ahead is your best weapon to doing the right thing this Thursday. Here are a few tips to keep in mind.

Remember the reason for the holiday. Thanksgiving is a day to be shared with loved ones. It’s a day to be thankful and celebrate with food. Just enjoy the tasting, the sharing, the company, and don’t get carried away with overdoing it on the calories!

Foods to Avoid this Holiday

• Pastry Appetizers
• Spinach Dip and Bread Chunks
• Anything Bacon-Wrapped
• Buffalo Wings, especially with sauce
• Creamy or Thick Dips
• Caramelized Nuts, Apples or Other Fruits
• Sugary Cocktail
• Cotton Candy
• Frosted Holiday Cookies
• Queso Dip and Chips
• Sugary Sodas
• Eggnog
• Fruitcake
• Swedish Meatballs (because of the cream)
• Creamed Vegetables
• Pecan Pie
• Roast Beef Cold Cuts
• Creamy Pasta Dishes

Foods to Look for on the Table

• Plain Meatballs or Chicken and Shrimp on Skewers
• Salsa
• Nuts in Shell
• Green Salads without Heavy Dressing
• Raw Vegetables
• Low-Fat Chicken or Shrimp Salads or Dips
• Carpaccio (Beef or Tuna)
• Tuna
• Hummus and Pita Chips
• Bruschetta
• Seafood such as Smoked Salmon that is served alone without lots of sauce
• Fruit Salad
• Lean Meats like Turkey or Ham Cold Cuts
• Air-Popped Popcorn
• Pumpkin Pie or Other Foods with Pumpkin
• Sushi, no Tempura or Rich Sauces

Turkey. You can’t beat lean turkey breast. With nine grams of proteins and only 50 calories and one gram of fat per ounce, this is one of the healthiest things you can load up on. Even the dark meat only adds an extra gram of fat and nine more calories per ounce. But skip the skin, which adds extra calories and fat, and go light on the gravy. Try the salad-dressing technique—dip the tips of the fork in the gravy before you spear your meat to get more flavor with less fat. Also, if you’re cooking the turkey, baste the bird with broth, not butter, to keep the fat and calories low.

Sweet Potatoes have lots of nutrients that regular potatoes don’t have, including beta-carotene and vitamin C. The high levels of carotenoids in sweet potatoes also help regulate blood sugar, which will help you avoid the post-Thanksgiving “coma” that affects so many overindulgers after the big holiday meal. Although, once again, you can easily counteract the nutritional benefits by melting marshmallows on top, but at least marshmallows can be easily scrapped off.

Salad. Load up on salad! And by salad, I mean lettuce and vegetables, not a cream-based Waldorf style salad or mayonnaise potato or macaroni salad. This is a good contribution you can make if you’re a guest at someone else’s Thanksgiving dinner. Offer to bring a salad, with dressing on the side, and you’ll at least be guaranteed that there will be one healthy dish on the table.

Pie. Enjoy Thanksgiving pie plain, without whipped cream or ice cream. If you have a choice, go for pumpkin pie over pecan pie or apple pie. You can save more than 200 calories, and keep in mind that a slice of pumpkin pie has as much beta-carotene as an entire carrot. It’s also high in vitamin C. Unfortunately, it can often times also be high in fat and sugar. But if you’re making the pie, you can substitute skim milk for cream and even add silken tofu to thicken the pie filling and provide the extra health benefits of soy.

Beverages. Drink water or low calorie beverages instead of sugary sodas and juices. A recent study found that teens who consume sugar-sweetened drinks, like soda and fruit punch, drink an average of 500 calories per day. High soft drink consumption has been linked with health problems like obesity and diabetes in kids and teens.

Exercise A Little More…
Increase the usual exercise routine in order to burn off extra calories from the excess of holiday eating and treats. Do this by waking up a little earlier, or increasing the exercise routine by one or two more sessions per week. The holidays should be a fun time filled with family, friends, good food and great times. Don’t stress out about limiting food options, just be as smart about it as possible in order to keep off those extra five Thanksgiving or Christmas pounds.

Don’t Save Up Your Calories!
Don’t save calories from earlier meals for “the big one.” You’ll inevitably get too hungry and overeat to compensate for missing those meals. Thanksgiving day should include a healthy breakfast, lunch and a small snack in the afternoon. Then, you won’t be too famished to practice portion control when dinnertime arrives.

Don’t Sleep It Off
Tryptophan is a worthy adversary, but fight the urge to nap the evening away. Moving more than usual—a game of football or baseball in the back garden and go shopping on Black Friday—even if you don’t end up buying anything, at least it will help compensate for any little indulgences.

Make Maintaining Your Mission This Holiday Season
Losing weight during the holidays is a tough proposition. Resolve instead to maintain what you’ve already accomplished. Trying to follow a strict diet may lead to you eventually overeat or even binge. Don’t stress out over no net loss—celebrate a lack of gain!

That all being said have a wonderful Thanksgiving holiday, and know that I am grateful for each and every one of you.

Joey

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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.

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!

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.

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What Is A Body Detox?
What exactly is a body detox and most importantly, how can it help you? It is one of the latest trend right now and for a good reason. Many experts now believe that a lot of illnesses and diseases are brought on by our self. In another word, we are the cause of these illnesses because of the way we live our lives. From smoking to oily foods, these will sooner or later cause our body to break down because of the toxins we put into our body.

Why Do I Need A Body Detox?
Toxins that are not easily discarded by our body will build up and after some time will cause problem as our body is unable to get rid of it easily. The cleaning process done by our body requires a lot of effort and eliminating them requires a lot of energy. This energy draining process can weaken your immune system, making you more susceptible to allergies, colds and flu. Even though our body tries it’s best to rid it of these substances, it’s not exactly very efficient at eliminating hard substances such as heavy metals cadmium and lead. These will leave your body working double hard and eating away your energy level. This is the reason why you find yourself tired the whole day. It’s the side effect of the natural cleaning process done by your body. Fatigue, irritable bowel syndrome, bloating, stomach pain, constipation, weight gain, insomnia, etc are some of the problems that we will face when our body fails to get rid of these toxins. This is where body detox comes in; you need to assist your body in the cleaning process.

Body Detox
Body detoxification is a full and thorough cleansing to remove built up toxins naturally. Any chemical that your body becomes dependant on and you then try to remove from the system will go through the detoxification process. It’s just like your car’s engine, you need to service it periodically to clean out the oil clog and it goes the same with our bodies, we need to service it once in a while to take out the garbage. Detox serves as a preventative health measure to help you lighten your load of the excess “garbage” in your body and essentially help to cleanse the colon, lymph glands, kidneys, lungs, liver, and skin. It’s important to know that no matter how young or healthy one thinks he or she may be, or how pure we try to keep our bodies, we live in a world whereby many toxins are forced upon us, (especially in the big city whereby pollution is everywhere) which ultimately impacts our well-being.

Our body is not able to remove the accumulated poison and toxin without help, so we need to assist our body to remove the build up.

If you suffer from low energy level, fatigue, bloated stomach or excess weight, you shouldn’t just except and ignore the problem, these are some of the signs that your body is in need of a body detox. A thorough body cleansing is necessary to purify your system inside out to return it back to its normal state. Itfs crucial to maintaining a good health that you detoxify and cleanse your body thoroughly and often to get rid of harmful toxic substances. These toxins are the cause of a lot of health issues. Okay, now that you know you need a body detox and how important it is, how do you go about doing it? Before that though, you need to understand first what happens when you detox your body.
So what exactly happens when you detox your body?
During a body detoxification process, you will:
1. Cleanse your colon with special herbs designed to clean out colon debris, parasites and toxic plaque.
2. Replenish the good bacteria that have been lost while cleansing the colon. Good bacteria help protect the flora balance and protect you by boosting your immune system.
3. In the final step, use detoxifying herbs, vitamins, amino acids and minerals to cleanse your liver, blood, brain, tissues and other parts of your body.

Now that you know how happens during a body detoxification, how do you go about detoxing your body? There are different ways for you to achieve these goals. One of the simplest and safest ways is probably to purchase a detoxification kit or body cleansing system. There are many different products out there on the market for you to choose from.

These packaged programs come with all the things you need to detoxify your body as well as instructions on how to use them correctly. Normally, it is simply a pill or sometimes a liquid or both that you consume orally. Some of these contain some of Mother Naturefs best detoxing agents such as aloe vera, ginger, grape seed and many other natural ingredients. These natural ingredients are combined together to provide you with an effective body detoxification supplements that will cleanse and detoxify your body.

Before you go out and get yourself a detox system, do some research and make sure that the system is able to provide you with the followings:
- Removing heavy metals such as lead and mercury
- Detoxify your liver, kidneys and other organs
- Replenish the friendly bacteria with a pro-biotic formula
- Recharge your immune system with a powerful antioxidant support

Body detoxification tips to ensure results and success
1) Follow a balanced dietary plan
2) Maintain proper nutrition at all time
3) Obtain all of your vitamins from food and supplements to address your need
4) Eat MORE whole foods from all food groups
5) Consider all the elements of a healthy diet and stay with them
6) Understand and support, following the basics of healthy and nutritional eating
7) Make sure that there’s balance, variety and moderation in all aspects of your life
8 ) Diversity in your diet is vital in all stages of detox. Try to pick from natural bread and other whole-grain products such as vegetables. fruits. dairy products and fish, meat, poultry and other protein foods. Fiber-intake and hydration is still very important.
9) Low-fat products and lean proteins are good.
10) Maintain a healthy weight.
11) More, smaller, healthier meals, more often, smaller portions, consume frequently to maintain a stable blood sugar and keep your metabolism ticking!
12) Avoid too much sugar, starch, salt and refined foods.
13) Very important, fried foods and fats have to go and be removed from your palette, menu and plate!
14) Do not skip meals, get hungry, thirsty or suppress/deny your appetite.
15) Make healthier selections for your vitality, balance, well-being and even longevity.
16) Get involved in activities and practices that encourage good wellbeing and decrease risk of major chronic illnesses.
17) Drink lots of water to hydrate the body. It’s also advised to drink at least three glasses of low-fat milk per day.