The S Word - How Stress Affects Us and What We Can Do About It

Ice Bath Weight Loss The S Word - How Stress Affects Us and What We Can Do About It.

Stress is a normal physical response designed to protect you when you sense danger. It is also known as the "flight or fight" response; it helps you stay focused, energetic, and alert. Stress is not always bad. In a dangerous situation your stress response can save your life. Historically, it gave humans the strength to fight off a predatory animal or the adrenaline to run away from it. Today, it prompts you to slam on the brakes to avoid an accident and gives you the strength to defend yourself when attacked.

The problems begin when stress becomes chronic. Our bodies are not meant to be under constant stress, but rather to undergo short periods of stress and then relax. But today, we are continuously under stress: running to appointments, working long hours, and under constant social and financial pressure. Your body does not distinguish between physical and mental or emotional stress - worrying about bills is the same to your body as being physically threatened. Therefore, while we are not in any more physical danger than humans were hundreds of years ago (in many ways we are safer), our bodies are under much more stress.

Some of the adverse affects from chronic stress include: increased cortisol (which leads to increased body fat), insomnia, depression, memory problems, chest pain, digestive problems, and a weakened immune system. Many people do not realize that these symptoms may be caused by stress and so live with them or take medication which merely masks the problem instead of addressing it. Additionally, many people cope with stress in ways that lead to more health problems. Many people eat "comfort foods" or really sugary foods - ice cream, fried foods, etc. - while others do not eat at all. This can lead to obesity, eating disorders, dangerous weight loss, and all the health effects that come with these issues. Some people cope by over-drinking, smoking cigarettes, or taking illegal drugs, which can lead to disease and can be life threatening. Some people sleep too much, some withdraw from friends and family, and others take their stress out on others through angry outbursts or physical violence. (Note: if a person is violent or dealing with an addiction, they should seek professional help.)

Fortunately, there are steps you can take to manage and reduce stress, and therefore avoid all these effects:

• Start a Stress Journal: When you are feeling stressed write about what caused your stress (guess if you don't know), how you felt physically and mentally, how you acted in response, and what you did to make yourself feel better. Looking back through your entries you may be able to identify patterns that show you what is causing your stress. If you are creating or adding to your stress unnecessarily, try to change your behavior to reduce that stress.


• 
  Break a Bad Habit by Starting a Healthy One: If you notice that whenever you have a long or hard day at work you come home and eat ice cream, it is likely that eating the ice cream is a copying mechanism for dealing with stress at work. Once you have recognized this you can then make a conscious effort to replace ice cream with a healthier coping behavior for a stressful day - such as exercising, listening to music, or taking a relaxing bath.


• 
  Learn to Say No: If you are always there for your friends and family, but never have time for yourself, you may need to learn to say no. If you are over-booked, telling your sister that you cannot pick up her children or turning down a position on a school committee may allow you to have more time to relax so that you can be less stressed and better at everything you chose to do.


• 
  Make Time for Fun and Relaxation: Taking time to relax will reduce the amount of stress your body has to handle, and makes it easier to adapt to stress at other times. Anything that takes your mind off of your stressors can be a means to relax. Taking a bath, reading, and playing with your kids are all good ways to relax. Yoga and meditation are relaxing because they bring you mind back to your breath and body. Guided meditations can lead you into a relaxed space where you can work through stressful issues.


• 
  Adopt a Healthy Lifestyle: When your body has the nutrients it needs, and you exercise regularly, the body is better able to adapt to stress. Exercise is an excellent form of stress relief because it increases confidence, releases feel-good endorphins, and reduces the stress hormone cortisol.

Ice Bath Weight Loss.

The Motivation to Succeed Will Result in Better Health

Ice Bath Weight Loss The Motivation to Succeed Will Result in Better Health.

Carrying additional weight can lead to numerous problems--not only with your health, but with your self-esteem as well. Whether you have 5 pounds to lose or 50 pounds to lose, your body image can suffer severely when you feel that you don't look your best. Losing weight and following a great fitness and exercise routine can help you together with your self-confidence and your body image. This is frequently extremely challenging for many individuals to conquer. How do you have a much better self-image when you are within the procedure of losing large amounts of weight? Here are some tips to assist shape up your body image to ensure that you feel more comfortable with your self and are much more motivated to reach your weight-loss goals. Look your greatest, feel your best: It should go with out saying that people who feel that they look good are the ones that convey a positive self confidence and body image.

Even individuals who are overweight can look fantastic when they're confident about who they're. Even if you are within the midst of losing large amounts of weight, you can still look your greatest when you look your greatest you feel your best. Just because you're overweight doesn't mean that you cannot appreciate all that life has to provide.

Do not neglect your looks or feel that you're undeserving. Have your nails done. Get a new haircut. Have your hair highlighted or permed. Go out and buy a new outfit that compliments to your figure. When you look good, then you feel good, and you will be much more motivated to do every thing it takes to shape up and get fit.

Find a picture in the old family photo albums to discover a one of you when you believe you looked your greatest. Perhaps it's because you were at your perfect weight or, you had a fantastic haircut or a fabulous pair of shoes. Take this picture out of the photo album and put it where you are able to take a look at it. This is who you're, and this is who you would like to be. Even if you have gained 30 or 40 pounds since that picture was taken, you've what it takes to shape your body image and to look like that once more. All it takes is really a little self-confidence and motivation on your part. Remember that the person that you want to be is in there and you just need to work to find that person once more.

Reward your self for reaching your goals: When you are attempting to lose weight or to follow fitness program, you need to have some sort of reward system in place. This will help you stick to your goals just a little better and will give you something to look forward to when you reach these goals. Needless to say, whenever you diet, your reward ought to never be related to food. Don't even consider treating your self to a ice cream sundae after all that tough work! Nevertheless, you will find other things in which you are able to do to reward your self. How about purchasing that new purse that you've been searching at? Or how about treating yourself to a relaxing bubble bath or enjoying the newest movie that you've wanted to see? Whenever you feel you've accomplished something, your image of your self is much better, and you've much more confidence to continue together with your goals.

Your body image is essential. Whenever you have a positive outlook on life and feel great about your body and who you are, you will definitely stay much more motivated to reach your final objectives. A self image is so important so don't let it stop you reaching your goals! If you would like to know more check out my new .

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The Missing Link to Getting Slim For Summer

Ice Bath Weight Loss The Missing Link to Getting Slim For Summer.

Summer is here, whether or not we feel ready for it. On New Year's Day many people start to worry about getting slim for swimsuit season.  Then, on the first day of spring you might start to get panicked.  By the time summer actually hits, if a certain goal hasn't been reached, it's easy to throw in the towel and just wait for next year. But next year it can be the same thing all over again. Even if you're not as slim as you'd like to be for the summer, there's still hope.

Losing weight requires a delicate balance. It requires a balance between taking actions that will help you get to your goal and accepting yourself exactly where you are today. This balance of acceptance and moving forward is the missing link to getting slim this summer no matter where you are today. So, how do we do that if summer has descended and we're still not happy with how we look and feel?

1.    NEXT SUMMER IS TOO LATE

Being a perfectionist about your weight always does more harm than good. It paves the way to black-and-white thinking where you're likely to give up for this year and decide to eat ice-cream cones every night until next year. Summer is actually a perfect time to take small steps towards your goal. It's an easier time of year to be physically active. It's an easier time of year to eat fresh fruits, simple grilled meats and salads. And it can be an easier time of year to relax and that means less emotional eating.

2.    ACCEPT YOURSELF NOW

No matter what you look like in a bathing suit you can love and accept yourself as you are. Your value is not determined by what your body looks like. The more you talk to yourself in a loving, kind and accepting way the easier it will be to take those small steps towards for the better. Talking to yourself harshly and critically only feeds that black-and-white thinking that leads to emotional eating.

Progress is more important than perfection. You don't have to be perfect for summer, you just need to move forward. In the end, you might find that by next year you're already happy with yourself without the annual worry and concern.

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The Best Supplement to Lose Belly Fat - Fat Loss Tricks For Six Pack Abs and Rapid Fat Loss

Ice Bath Weight Loss The Best Supplement to Lose Belly Fat - Fat Loss Tricks For Six Pack Abs and Rapid Fat Loss.

I don't want to bore you to death with scientific mumbo jumbo, I just want to give you the quick truth. That's what I do. You see, losing belly fat and building rock hard six pack abs isn't all that difficult...it does take effort, but it's definitely not as difficult as people think it is.

There is no miracle potion, no quick weight loss pill, no ab belt or roller to do it for you. There is no groundbreaking "research" that the so-called gurus are withholding from you. Seriously, the most important part of the process is arming yourself with the CORRECT knowledge. If you know how your body works...why it stores belly flab...what actually causes it to burn off...the easier life will be for you.

Now, I know there are a ton of so-called experts and self-proclaimed gurus out there that are confusing the heck out of you. I know a lot of people tell you different things. It can be as frustrating as hell. Trust me...I've been there. But if you follow these simple rules and burn them into your brain things will be a lot different.

Anyway, let's get straight to the tips.

Check this out:

- Increased Protein intake triggers the hormone Glucagon.

- This, in turn, prevents your Insulin levels from spiking.

- Which simply means you minimize the chance of storing blood sugar as fat.

Say what now? Ok that's about the extent of the scientific mumbo jumbo for today. Here's the english version:

Whether you are an elite athlete or just hit the gym once per week, I'm sure you've probably felt tired and sore at least a few times following your workout. If you really busted it, you may have even felt tired and sore for several DAYS after your workout. No you weren't dying and you didn't "over do it" you probably just neglected a key aspect of your exercise nutrition plan.

Listen closely. If you only remember ONE THING from what you'll read here today remember this: Your post-workout meal is probably THE MOST important meal of the day.

Here's why: After you're finished with a tough workout, your body enters a catabolic state where your muscle glycogen is depleted and high cortisol levels begin to rapidly break down muscle tissue.

For the serious lifter, the catabolic state scenario is an absolute nightmare, but the good news is that you can easily promote an anabolic state and reverse this unwanted post-workout catabolic state simply by consuming a quick digesting whey protein shake or smoothie right after your workout is complete. (I'll list 3 of my favorite post workout smoothie recipes below)

Research has proven that proper post-workout nutrition supplementation is critical for recovery from intense weight-training and endurance exercise, and recent evidence points to a specific combination of carbohydrates and protein as being the most effective for restoring muscle glycogen (the fuel you use while exercising), repairing muscle damage, preventing muscle breakdown, and promoting muscle growth.

All of these factors are important for your timely return to your workout plan. So you won't have to worry about spending hours in the ice bath or taking days off work because you can't get out of bed. Plus you'll be able to burn fat faster.

The importance of post-workout nutrition & muscle glycogen

The nutrients you ingest immediately following your workout can have a significant impact on how you recover. When you exercise intensely (as you should be doing every workout), one of the fuel sources you use is glycogen, which is stores of carbohydrate found within your muscle. This fuel source must be replenished quickly to allow you to workout hard again soon after your initial training session.

Now...post workout carbs are very important, but protein is also important because it works synergistically with carbohydrate to promote the quick replenishment of muscle glycogen without having to take in excessive amounts of carbohydrate at one time.

So whats the ideal post workout carb/protein ratio?

The amount of carbohydrate and protein found to be most effective for endurance and resistance exercise ranges between 1.0 and 1.5 g carbs/kg body weight, and 0.4 to 0.6 g protein/kg body weight.

TIP: Weight trainees don't need as many post workout carbs as endurance athletes because endurance exercise depletes more carbohydrate from the muscle than resistance exercise.

Pre-workout nutrition & muscle damage

Intense exercise can cause muscle damage. This muscle damage is the result of catabolic hormones released in response to exercise and mechanical stress to your muscle fibers. If you fail to optimize your exercise nutrition, your muscles remain in a state of constant breakdown for hours on end. Plus, when your muscle fibers are damaged, muscle glycogen replenishment is dramatically reduced.

The good news is that you can help reduce muscle damage and soreness simply by consuming a combo of carbohydrate and protein before and after you workout. This unique pre workout combo helps to prevent some of the muscle damage that happens during exercise and in the hours following. Yes it's that simple.

Optimal protein synthesis

Most of us want to build more lean muscle mass and reduce body fat. That's a no brainer right? If you want this to happen though you'll need to optimize this exercise response by giving your body a good balance of protein and carbohydrates before and after you workout.

I highly recommend taking amino acids, especially branch chain aminos (BCAAs), right before your workout and just after your workout. Research has proven this pre and post supplementation method to be more effective than taking BCAAs only after a workout. Around 5-6 grams of essential amino acids from whey protein is shown to be most ideal, which can be achieved with about a 20-30 gram serving of .

Carbohydrates are also beneficial and providing them in a 2:1 ratio with protein is shown to be best for optimizing your recovery from exercise and stimulating protein synthesis while preventing protein breakdown after exercise.

I like to keep my post-workout meal calories around the 400 to 500 calorie range, depending on what I am training for. Female lifters (120-140 pounds) should only need about 250-300 calories or so. I also never eat fats with my post workout meal because fat slows down nutrient absorption which is the last thing you want to happen post-workout so avoid fats in your post workout meal.

Keep in mind that you don't need to go out and spend a boat load of cash on "specially formulated" post-workout drinks and potions in order to recover from your workout. Yes I know the ads look really cool and all, and they suck you in with the clever sales copy and crazy "research studies" and "testimonials" but you don't need any of what they are selling. Besides, most of these mixes contain low quality ingredients that could do you more harm than good. You can make your own post-workout shake right at home using natural ingredients! That's what I do at least.

I have two brands of protein power in my kitchen. My number one brand of choice is and my backup protein powder is Pro Complex Whey by Optimum Nutrition.

Prograde's protein may not be the most well known brand but it is by far the most legit out of all of the brands out there. It contains the perfect ratio of carbs to protein, plus essential amino acids and additional vitamins and minerals. As an added bonus, the stuff is sweetened with Stevia and not a potentially harmful . Prograde is definitely a brand that I trust my abs AND my health with.

Here are some of my favorite post-workout shake blends. If you ever feel inspired, perhaps you may want to try and whip one up yourself. If you do decide to make one, let me know what you think.

The Halle Berry (my favorite)

30g whey protein

1/2cup greek yogurt (plain, lowfat)

1/2 cup sliced strawberries

1/2 cup sliced raspberries

1 cup ice cubes

3/4 teaspoon vanilla extract (pure, not flavored syrup)

Healthy Bahama Mama

30g whey protein

1/2 cup pineapple chunks

3/4 cup sliced mango

1 orange slice

1 lemon slice

1 teaspoon lime juice

1 cup ice cubes

El Swolio

30g whey protein

1 banana

1 cup mixed berries

8 oz vanilla almond milk

1 slice of papaya

1 date

pinch of cinnamon

2 cups ice cubes

***When you make these smoothies put all of the ingredients in a blender and blend on high speed until the mixture looks smoothie-ish. Drink immediately. Keep in mind that if you are using frozen fruit instead of fresh fruit you won't need as much ice so you can reduce the 1 cup of ice to 3/4 cup or so.

TIP: If you are "keeping it light" and want to avoid fruit and post-workout calories, just have some regular ole whey protein in water and a small sweet potato instead. Just remember this: Yes these shakes do contain fruits and fruits are on many people's "do not eat list" if you are trying to lose fat, but I totally recommend eating fruit because consuming natural carbs such as fruits post-workout helps promote an anabolic effect that can actually HELP your muscles repair faster.

The faster your muscles repair, the faster you can increase your metabolism. You know what that means right? Accelerated fat loss!

Here's the most important thing. If you eat more protein you bust the belly flab. Sure, there's more to it than that, but that's the main point. So as long as you understand the basics you can lose your gut and then keep the belly flab from coming back.

Just remember, when you only eat carbs your Insulin levels go through the roof. And all that blood sugar (that's what the carbs turn into after you've eaten them) which isn't needed by your body MUST go somewhere. Yup, it goes to your belly; or your butt; or your hips; or your thighs...and who wants thunder thighs???

So just be sure to optimize your workout recovery and stimulate protein synthesis with a 2:1 ratio of carbs to protein. This will help you prevent breakdown after exercise and also help you burn more belly fat.

The best part is, it's not very hard to consume more protein. In fact, it's pretty darn easy. A high quality protein powder will do just the trick.

See you at the beach.

Jamin Thompson

Ice Bath Weight Loss.

The Best Solution For Diabetes And Major Causes

Ice Bath Weight Loss The Best Solution For Diabetes And Major Causes.

MAJORS CAUSES OF DIABETES

Diet: Has been proved to be a major factor responsible for causing diabetes. Excess of Carbohydrates, fats, proteins, are all harmful to the body. Our body in general needs a balanced diet to produce energy for performing vital functions. Too much of food, affects the pancreas from performing its function of insulin secretion. Hence, with insufficient insulin secretion, the blood sugar rises, leading to diabetes mellitus. Normally, people that take in too much of biscuits, bread, cakes, chocolate, ice creams, pudding, etc. are normally prone diabetes.

Obesity: is also one of the major factors causing diabetes. Excessive body weight as compared to the height of an individual, serves as a predisposing factor for diabetes mellitus. This is commonly found among patients at 40 years of age suffering from Type 2 Non-Insulin dependent diabetes mellitus. This disease normally occurs as a result of excess fat in the body, which causes improper function of the insulin in the body. Normally, the main function of Insulin is to allow the sugar present in the blood to enter the muscle and tissue cells. But due to increased fat in the body, the muscle and tissue cells become resistant to insulin, leading to high blood sugar level in blood pressure and finally diabetes.

Infections: This can also lead to diabetes if care is not taken. Certain virus like Coxsackie B virus may infect the pancreas, leading to destruction of Beta (B) cells of Islets of Lange home, finally leading to the release of insulin and increased blood sugar levels. Because people are no longer active in physical work, they become more prone to this disease.. It has been noted that the lesser active a person is, the greater is the risk of developing diabetes. Through latest advancements made in exercises, a person's weight can be maintained under control, glucose present in the blood can be utilized by cells to generate energy and finally the work load on Pancreas can be reduced.

Advancement in Age: It is the commonest predisposing factor for diabetes. It has been observed that as one grows older, particularly above 45 years of age, in them the chances to develop diabetes are increased. It is chiefly because due to old age, the person becomes less active, tends to gain weight, leading to pancreatic dysfunction.

Stress: this can also lead to diabetes. This day, people mainly from poor background have highly stressed life, busy, whole of time in daily/routine exertive works. Pancreatic insufficiency is counsel due to irregular and chaotic life style which deeply influences the metabolism of the body. Emotional stress such as grief, anxiety, worry, death of any close person, etc. may alter the blood sugar level and lead to the disease.

Smoking: it is frequently (at short intervals) are highly susceptible to diabetes. They are very much prone of developing retinopathy and joint immobility. If the diabetic patient does not stop smoking, then there are chances of premature mortality. People of certain races like Hispanic, Native American, and African American, Asian American, or Pacific Island descent are at the major risk factor to develop Diabetes mellitus.

SOLUTIONS TO DIABETES.

Hydrotherapy:

This is a process of using water to treat diabetes, it is a natural way. It is one of the oldest therapeutic methods for managing physical dysfunctions. Research proved that the solvent property of water and its ability to absorb and conduct heat shows a beneficial effect on the human body & holds lots of benefit for people with type -2diabetes. It gives better and improved sleep reduces blood sugar level in the body and boasts the moral and well being of diabetic patient. It also provides support to individuals who find exercise difficult. It is a sort of new hope to the millions of people who suffer from diabetes. It is also known as "hot tub therapy". Hence, Hydrotherapy is performed in water tanks (hot tubs) of varying sizes and shapes

Detoxification:

It consists of the use of short periods of fasting or controlled diets and supplements to aid the natural process by which the body rids itself of toxic substances.

Mud Therapy:

Generally earth provides us with food, our main source of energy. During treatment by natural methods, person makes full use of element earth in the form mud or clay packs. Even mud baths are used for preventing and treating various diseases, by bringing out poisons from the body, for cooling the nervous system and for activating various organs of the body. In diabetes there is disturbance of the metabolic process of the entire body. When the digestive system and endocrine glands do not work fully, the result is accumulation of impurities and toxemia in the body. Hence, improving elimination and removal of the toxins are very important. In such a condition Mud bath treatment is used. There are many ways of taking mud treatment. The most common way is to use moist clay, rather than ordinary mud. The clay should be of such a consistency that it could be plastered on the body. Sometimes, it is to be held onto the body by loose cloths wrapping. The clay, in winter should be sufficiently warm to provide comfort.

Massage:

Massage is a "hands-on" therapy in which muscles and other soft tissues of the body are manipulated to improve health and well-being. Generally, Massage is an excellent form of passive exercise. Massage is highly beneficial in the treatment of diabetes. Although, massage affects the body as a whole, but it particularly influences, the activity of the musculoskeletal, circulatory, lymphatic and nervous systems. It helps in relieving muscle tension, reduces stress and develops the feelings of calmness. Varieties of massage range from gentle stroking and kneading of muscles and other soft tissues to deeper manual techniques. Massage has been practiced for treating diabetes and various other diseases, for centuries; in near about every culture around the world Massage also helps in elimination of poisons and waste material through the various eliminative organs, such as the lungs skin, kidneys and bowels. It also helps in improving blood circulation and various metabolic processes. There are lots of massage therapists nowadays and their numbers are growing rapidly.

Herbal medicines:

Herbal medicines using plants and their natural products were also used as natural method of treatment for diabetes. Diabetes has been treated with plant medicines. Those herbs are most effective & non-toxic. They include:

Gymnema Sylvestre,

Blueberry Leave,

Asian Ginseng,

Ginkgo Biloba,

Bilberry

Stevia

Cinnamon.

Fenugreek

Indian Gooseberry

Mango Leaves.

Ice Bath Weight Loss.

The Best Holiday Gift is a Healthy You

Ice Bath Weight Loss The Best Holiday Gift is a Healthy You.

The best gift you can give to your family and to yourself for the holidays is a healthy and happy you. If you are overweight, then being a weight loss success story is a major part of that gift. By losing weight and gaining health you actually give 4 distinct gifts.

Gift Number 1: YOU

One of the biggest things you can do to live longer is to achieve and maintain a healthy weight. Obese people typically die at a younger age than people who are near their ideal weight.

People who are obese also have more serious illnesses and diseases, including diabetes and all forms of cancer.

In addition, overweight people are generally less happy with their lives, and feel less able to fully participate in the lives of their children and loved ones.

So, if you want to give your kids a gift, decide to be alive to walk your daughter down the aisle on her wedding day, have the energy to play ball with your kids in the backyard, be around for your spouse--for years to come!

Gift Number 2: MONEY

Obesity costs money.

Sure, we know it costs money in the long run...because of medical expenses. More doctor visits. More surgeries. More medicines. More expensive health and life insurance premiums, if you can get the insurance!

But what about the short-term...right now? Yup, it hits your pocket now, too.

There is the obvious extra food costs...whether it is because you are hitting the drive-through every day, or buying extra cookies, cakes, and ice cream during the grocery store runs, or hitting the vending machines at the office, it all adds up. Let's say you spend $4 a day on fast food, or vending machines...that's $120 a month you could save...over $1400 a year.

What about clothes? Your clothes often cost more just because they are bigger. There is more fabric, but they are also a more specialized item so it takes more effort to make them. They are less readily available. By the law of supply and demand, they will cost more.

Not only do they cost more to buy, you wear them out faster so you have to buy more often. They wear out because your legs chafe together, you stress the seams and they split, your body weight pounds down on those shoes. There is lots of extra wear and tear on clothing just because of your size.

There's also the added wear and tear on your furniture and even your car.

Then there are the extra things that you have to purchase because of your size. Do you have to buy larger bath towels, seat belt extensions...do you need to buy an extra seat on the plane because you don't fit into one?

Gift Number 3: FUN

If you can't breathe, if you can't fit into chairs or the car, you are going to miss out on a lot of fun in your life. It will be hard to play, to bring joy into your life...or the lives of your family. You may start to withdraw, isolating yourself, because it is too hard to go places.

You may be stressed about going anywhere, wondering if you will be comfortable, will you fit into the seat at the theater? Will the person in the seat next to me be comfortable? Will I be able to keep up with the group. Stress is definitely a fun killer-and it also weakens your immune system and is also linked to diseases, strokes, and other not-fun conditions.

Losing weight and getting to a healthy size allows you to do anything you want. Plus, there is one less stress in your life-which helps your health, too!

Gift Number 4: Your FAMILY

You set an example for your family, and your community, whether you do so intentionally or not.

If you are a parent your kids will want to be like you. They will model your behavior, not your words. So if you are a fast-food eating couch potato, chances are good your kids will be, too.

Type 2 Diabetes is rising in this country. It used to be called Adult Onset Diabetes. It is so prevalent in children now it isn't called that any longer. The good news is this disease is entirely preventable! By teaching your kids good eating and exercise habits young you not only give them a better chance at having a healthy childhood, but also of living a full and happy life.

So Where Do you Start to Give these Gifts?

Start small and make it a priority. You don't have to make huge changes all at once, just be persistent in your quest for health. Buddha said, "In the confrontation between the stream and the rock, the stream always wins - not through strength, but through persistence." Be the stream...be persistent.

Decide that you are worth it...and figure out why you want to lose weight. Not the "should" reasons, or to fit into a dress for your best friend's wedding. Figure out your real reason. The big WHY in all caps! Then keep that why in your mind. Write yourself notes so you remember your goal.

Giving gifts is about love...love yourself and your family enough this holiday season to give them the very best...the most valuable gift imaginable...a healthy, energetic, slender YOU. Here's my holiday toast: To your weight loss success-you deserve it!

Ice Bath Weight Loss.

The Best and Magical Pill to Lose Weight Fast - FOR REAL

Ice Bath Weight Loss The Best and Magical Pill to Lose Weight Fast - FOR REAL.

With the victims of obesity rising steadily and threateningly, especially in America, countless people are exerting time, money, and effort NOT to live a healthy lifestyle BUT to lose weight fast.

They're doing it so they can look great (and half-naked!) on their 2-piece bathing suits, brag about their curves, and have the opposite sex drooling for them.

BUT here's the problem - they're searching for a solution that would help them to shed their weight fast. They're always on the hunt for this magical rapid weight loss pill which is ever-elusive!

Shedding off those unwanted pounds is crucial not only for you to look gorgeous BUT to save yourself from the fangs of obesity and obesity-related illnesses (diabetes, stroke, heart problems, etc.).

I can't blame you if you want to shed your weight through a rapid weight loss pill that will magically melt those fats like ice cream under the heat of the sun.

And the good part is I'm going to share you some ideas about this magic weight loss pill. BUT before we get to that, let's do a little analysis why you got overweight.

Funny as it may sound - you almost broke your back as you worked hard (consistently and dedicatedly) to be overweight!

Day after day, you shelled out hard earned dollars for your favorite soda and junk food. Not to mention you made a promise to yourself to live a desk-bound life. Believe me; it takes dedication to gain so much weight.

Back to reversing that bulging figure of yours, the first step to lose weight fast is to whole-heartedly accept that you're responsible for you being overweight. Before taking any rapid weight loss help or program, take the blame off of your parents, friends, or anyone for that matter. You are responsible and you have to take action to make yourself slimmer and healthier!

I know you're pretty excited about this magic pill that will help you lose weight fast and magically gain that slim and healthy body.

BUT let me warn you - this pill, even though very effective, has been extremely bitter and almost impossible to swallow for thousands.

And the bitter pill that will make you shed your weight is to "be determined and dedicated to decrease your food intake and live an active life."

The determination to do this and be physically slimmer and healthier should equal or even exceed your previous dedication to gain weight. You previous dedication is in the wrong and unhealthy side, BUT this one is the exact opposite.

Start dropping the junk you're eating and replace it with raw fruits and veggies. Stay away from your couch and start visiting the local gym frequently.

Disappointed as you're expecting another shortcut to lose weight fast? Guess what - none exists! No matter how appealing these rapid weight loss shortcuts may sound, they will lead you nowhere!

Quit spending hard-earned dollars on useless and hyped up rapid weight loss shortcuts. Eat and right and live actively and you're sure to lose weight fast.

Ice Bath Weight Loss.

The 4-Hour Body Review - The 2.5% That Really Matters

Ice Bath Weight Loss The 4-Hour Body Review - The 2.5% That Really Matters.

Tim Ferris in his new book, The 4-Hour Body, claims that you can understand 95% of Spanish conversations if you know just 2,500 high-frequency words. That works out to about 2.5% of the estimated 100,000 words in the Spanish language. He points this out to explain that he is seeking to deliver the 2.5% that delivers 95% of the results in rapid body design.

In Tim's spirit, I thought it might be useful to summarize what he says in the book in a lot less than 2.5%. If I tried to follow the rule completely, I would need to write a 13 page essay just to summarize his 560 plus pages. I won't make you wade through 13 pages, I just get to the top 10 points I remember from my quick read.

1) When is a calorie, not a calorie. I had always heard the axiom that if you burn more calories than you consume you lose weight. Makes sense as that is based on basic physics and the law of thermodynamics. But Tim, makes a good point when he says a calorie isn't always a calorie. He says it's not what you put in your mouth, it is what makes it to your blood stream that counts. Yep, he's right about that. If it doesn't get absorbed by the body it just passes through, like when you take too many vitamins and your body just moves them right on through without absorbing them.

He also points out that different sources of calories trigger different hormonal responses. He points to studies that show extreme diets of fat or protein lead to weight loss and extreme diets based on carbohydrates lead to weight gain. I guess we do a better job absorbing the calories in carbohydrates and turning them into fat.

2) Body weight isn't what important, body fat is. That's right too. We can be thinner and heavier at the same time if we lower our body fat and increase lean muscle mass. Instead of weight, focus on measuring body fat and measuring key body dimensions - waist, hips, thighs etc.

3) Don't eat white carbohydrates 6 days a week. White foods and foods that used to be white are rapidly digested and absorbed into the body. By eating slow carbs you will lose weight.

4) Eat the same few meals over and over again. The point is to make it simple and easy to follow. By being repetitive you can make it simple and doable.

5) Don't drink your calories - fruit juice, sodas and alcohol will make you fat.

6) Don't eat fruit - like high calorie drinks fruit gets converted by our bodies really quick and that means high absorption of calories.

7) Take one day off and ignore all the rules - we all need a break and by taking one day off it makes the other 6 bearable and doable. Binging on the 7th day won't derail you.

8) Embrace the cold - Heating up the body burns a LOT of calories. If your body thinks it's cold the internal furnace fires up and starts to burn calories. Tim suggests cold showers or ice baths. Sounds very painful, but if you really need to burn calories it might be worth it.

9) Do the least amount of exercise - Tim shows that a small amount of exercise can yield enormous benefits, but that over exercising may not really help you realize your goals

10) There's a lot more in the book - While this article covers the concepts used to lose body fat, this book shows how to gain muscle if that's what you want, tips to six pack abs, how to improve your sex life and sleep, and all kinds of other interesting bits of wisdom.

Overall, I enjoyed the book, but not as much as his last book The 4-Hour Work Week. His previous book was pretty focused, while this one seems more like a collection of ideas focused on different topics, but if you're interested in one of the topics Tim has some very interesting insights. There is even and where you can listen to a sample.

Ice Bath Weight Loss.

The 10 Worst Foods For Kids

Ice Bath Weight Loss The 10 Worst Foods For Kids.

Most kids, if given the choice, would live out their young lives subsisting on nothing but chicken fingers. If those chicken fingers happened to come from Chili's, they might be pretty short lives. An active 8-year-old boy should eat about 1,600 calories a day. This single meal plows through 70 percent of that allotment. America, we have a problem.

Knowing firsthand the struggle with understanding what is good or bad since I was always the fat kid and then topping out over 500 pounds. I have analyzed kids' menu offerings at all the major chains, taken a hard look at packaged foods, and uncovered the truth about what this country is really feeding its children.

The bad news is that many of America's food industry titans are pumping kids' meals full of added sugars, dangerous fats, and empty calories. But, there's great news, too: Kid's meals tell us a lot about how adults will fare, as well. Read on for all the dietary disasters, and an equal number of drive-through saviors, for everybody in the family.

20. Worst Breakfast Cereal: Cap'n Crunch (1 cup) 147 calories; 2 grams (g) fat (1 g saturated); 16 g sugar; 1 g fiber. Sweetened cereals are among the most dominant sources of empty calories in a child's diet. Aside from the added vitamins, which are mandated by the government, this cereal is an amalgam of largely worthless food particles and chemicals. Buyers beware: Most cereals marketed to kids suffer similar problems. Eat this instead: Cascadian Farm Clifford Crunch. (1 cup) 100 calories; 1 g fat (0 g saturated); 6 g sugar; 5 g fiber.

19. Worst Breakfast Pastry: Burger King Cini-minis with vanilla icing 500 calories; 21 g fat (6 g saturated, 5 g trans); 72 g carbohydrates. There is no worse way to start your day than with a combination of refined flour, sugar, and trans fats. What's more, studies show that overweight people who trade fast-digesting carbohydrates for more protein at breakfast have an easier time slimming down. Eat this instead: Burger King Egg & Cheese Croissan'wich 300 calories; 17 g fat (6 g saturated, 2 g trans); 26 g carbohydrates.

18. Worst Side Dish: Bob Evans Smiley Face Potatoes. 524 calories; 31 g fat (6 g saturated); 57 g carbohydrates; 646 mg sodium. Not even an extended bath in hot oil would wipe the grins from faces of these creepy-looking potatoes. When you're eating out, side dishes make or break a meal, and with more fat and calories than Bob's sirloin steak, this side falls woefully into the latter category. The lesson for kids: Just because they're smiling doesn't mean they're nice. Eat this instead: Bob Evans Home Fries. 186 calories; 7 g fat (1 g saturated); 27 g carbohydrates; 547 mg sodium.

17. Worst Home Style Meal: Boston Market kids' Meatloaf with Sweet Potato Casserole and Cornbread 580 calories; 29 g fat (12 g saturated); 780 milligrams (mg) sodium. What begins as beef ends up with 42 ingredients, including partially hydrogenated oil. What's more, the sweet-potato casserole is topped off with marshmallow, brown sugar, and molasses. Eat this instead: Boston Market Kids' Roasted Turkey with Green Beans and Cornbread 210 calories; 6 g fat (2 g saturated); 568 mg sodium.

16. Worst Pasta Meal: Romano's Macaroni Grill Kid's Macaroni 'n' Cheese 600 calories; 31 g fat (20 g saturated); 1,720 mg sodium. This dish used to be more than double the size and caloric impact. The chain finally cut down the massive portion size. Thanks, Macaroni Grill. (P.S. It's still a disaster.) Eat this instead: Kid's Grilled Chicken & Broccoli 390 calories; 5 g fat (2 g saturated), 560 mg sodium.

15. Worst Sandwich: Au Bon Pain Kids Grilled Cheese 670 calories; 41 g fat (25 g saturated); 1,060 mg sodium. Au Bon Pain turns a simple sandwich into a complicated mess, with just about as much saturated fat as 24 strips of bacon. Eat this instead: Au Bon Pain Kids Macaroni and Cheese 220 calories; 14 g fat (9 g saturated); 650 mg sodium.

14. Worst Prepared Lunch: Oscar Mayer Lunchables Maxed Out Turkey & Cheddar Cracker Combo 680 calories; 22 g fat (9 g saturated); 1,440 mg sodium. The maxed Out line is the worst of the lackluster Lunchables, with an ingredient list that looks like the index of a chemistry textbook. Oscar Mayer even manages to cram in 61 grams of sugar more than you'll find in four Reese's Peanut Butter Cups! Eat this instead: Hillshire Farm Deli Wraps Smokehouse Ham & Swiss Wrap Kit with dressing (1 serving) 260 calories; 11g fat (4 g saturated); 960 mg sodium.

13. Worst Fast Food Meal: Burger King Double Cheeseburger and Small French Fries 740 calories; 42 g fat (17 g saturated, 4.5 g trans); 1,410 mg sodium. Burger King's dubious double burger earns the distinction of being one of the fattiest meals for an on-the-go kid, with more than a day's worth of saturated fat for the average 8-year-old. To make matters worse, it's also loaded with trans fat and sodium. Eat this instead: Burger King Chicken Tenders Kid's Meal (4 piece) with Burger King Fresh Apple Fries 215 calories; 11 g fat (3 g saturated, 1.5 g trans); 440 mg sodium.

12. Worst Pizza: Cosi Kids Pepperoni Pizza 806 calories; 40 g fat; 94 g carbohydrates; 1,423 mg sodium. Before your child eats this doughy, oversized pizza, consider strapping two boxes of Mozzarella Bagel Bites to her stomach to see if she likes the added bulk, because that's how many calories she stands to absorb. You're better off ordering in even two slices of a 12-inch pepperoni pizza from Papa John's is only 440 calories. Eat this instead: Cosi Gooey Grilled Cheese Sandwich 269 calories; 15 g fat; 22 g carbohydrates; 314 mg sodium.

11. Worst Breakfast: Denny's Big Dipper French Toastix with Whipped Margarine and Maple Flavored Syrup 810 calories; 76 g fat (14 g saturated); 107 g carbohydrates. Breakfast is the most important meal of the day, and kids, after all, need energy to grow and play. But that doesn't mean you should let your children eat a breakfast twice in one setting. At this size, four French Toastix is three too many. Eat this instead: Denny's Smiley Alien Hotcakes with Sugar-Free Maple Flavored Syrup and Anti-Gravity Grapes 313 calories; 3 g fat (0.5 g saturated); 71 g carbohydrates.

10. Worst Frozen Supermarket Meal: DiGiorno for One Garlic Bread Crust Pepperoni Pizza 840 calories; 44 g fat (16 g saturated; 3.5 g trans); 1, 450 mg sodium. Another reason to read the nutrition label: The name says it's made to satisfy a single appetite, yet it contains a child's full day of saturated fat and a giant glob of trans fat in the crust. Whether fresh or frozen, keep your pizza crust thin and it's topping pepperoni free. Eat this instead: Red Baron Singles Thin & Crispy 4-Cheese Pizza 300 calories; 14 g fat (8 g saturated); 600 mg sodium.

So many times we have no idea what is in our favorite kids food. I hope this sheds a little light on the subject. I have done much more research and will be writing more articles highlighting other restaurants kids meals.

I used to weight over 500 pounds and since losing over 300 pounds of fat, I am constantly reviewing and learning what is being served to me. Best rule of thumb, ask, and see if your favorite restaurant has dietary guides available.

Ice Bath Weight Loss.

Take Action

Ice Bath Weight Loss Take Action.

Something to Think About: I have never let my schooling interfere with my education. ~ Mark Twain

Get Active

Get active! Join a gym, take pilates, soggy jogging class, a dance class, or join a walking club. Find someone to be your exercise buddy, get into a routine. Do this everyday at least 15 to 20 minutes at the same time everyday. It clears the head, gets the body in shape, speeds the weight loss process, and helps get rid of negative energy. As a matter of fact it gives you more energy. If you are trying to loss weight check in with a weight loss counselor. If you need more help find a good life coach. Make sure you check in with people at least two to three times a week. Oh, make sure enjoy the ride.

Personally, I enjoy working with a buddy. The idea of having someone that I have to be accountable to just seems to keep me on track. While working in the area of weight loss and personal training I encounter many different personalities. Some of these individuals required one on one time every day, others required that I meet with them two or three times a week. Some individuals were in need of two a days. I would meet them at the office and then follow up with house calls. I would check cupboards, make grocery lists, suggest getting rid of some foods, exercise with them and help them clean up their life. It really does come down to what your needs are. And you really are the only one that can make that decision.

The tough part is facing truth and asking your self what is it that I really want? Do I really want to change? Why do I want to change? How am I going to change? The thing is your really have to want it for you and know what it is you are getting out of it. If you have no desire to change you will not. Perhaps you are not ready. You think you are ready, but you are not. Get honest with yourself!

Something to Think About: If you really want to do something, you'll find a way. If you don't you'll find an excuse. ~ Jim Rohn

Tips to help you get started:

Email, fax or turn in your diary daily or bi-weekly to a friend, buddy, your personal weight loss coach or life coach. I also suggest that you write your weight down daily and your goal weight. This gives you a visual. Many of the top weight loss companies use this technique. Some make keep bar graphs, others use line graphs or pie charts. The important thing is that you see chart your successes. Another thing do not cheat if the scale goes up. If you gain weight chart it. I cannot emphasize how important it is to be honest. This is also true when recording daily foods and drinks. If you are reluctant about being honest with yourself you are only setting yourself up for failure and heartache. Keeping accurate and honest reflections and records help you to achieve your goals. It also enables you to never lose sight of what it is you desire to accomplish.

Believing is achieving, losing weight is no more difficult than getting up and going to work everyday. It is not a deprivation, but a challenge and I shall help you meet that challenge with excitement and diligence.

Let's enjoy the ride! ~ LPS

Create a Change . . . Embrace the Now! Embrace the fact that you are about to change the way you live and get excited about that! Realize this is a lifestyle change. Realize in order to succeed you must change the entire you. This does not mean you have to change you from the old you, but improve what is positive and get rid of what is negative in your life. You will be making physical, intellectual, emotional and spiritual changes and by doing so shall achieve ultimate success. You may also encounter situations that make you uncomfortable, require unspoken truths, and cutting ties from those that continue to create negativism. Realize you are not in this life to change others, but to accept them. Realize you are not required to change, because of them, but because of you. Know that you are seeking your authentic truth and by doing so you must reconnect with that individual of innocence that once looked at the world in wonder and curiosity without judgment and just with acceptance. It is my belief that that individual is part of us and longs to be free to embrace the true self. The change is within you. You just have to want it.

Realize the journey will not be easy. Realize the journey may at times get bumpy. Realize you CAN do it!!!! Decide to make a commitment. Write it down; make it happen (write physical, intellectual, emotional and spiritual goals down daily). Be specific. Make mini goals. Expect not to be perfect. Expect it's going to take time, after all it took how long to put it on. Don't leave room for self-doubt, even when you feel the world is against you. Surround yourself with positive, uplifting people. Refuse to speak negatively. Refuse to listen to negative talk.

Do mirror talk, three times a day. Tell yourself something like this. I am slim and beautiful and worthy of being loved, say this six times. Okay, you do not have to say it exactly six times, several times will do. You got the idea! Make sure when doing this exercise you are smiling and project a positive demeanor. The first couple days you do this you'll feel strange, but you'll get over it. Trust me, the day will come that you start believing! Why? Because you are beautiful, thin, smart, and talented, that's why. Success is the only option!!!!! You must believe this. You must create this reality.

Relaxing and pampering yourself are essential to your success. When you feel good about yourself life is simply better. Knowing that feeling good can be difficult at times, I suggest you follow some of my favorite strategies. Even though some may seem cliché give them a try. I know they work. I would not suggest that you do anything that I haven' tried myself or have witnessed. When you get to the back of the book, you will find lesson plans and many personal stories that illustrate strategies and techniques that should help you gain more confidence.

Suggestive Strategies:

* Take a bath, put some music on and drink your ice water or herbal tea.

* Give yourself a facial.

* Meditate daily.

* Relax and enjoy the view.

* Read your daily affirmations or mantras.

* Create your own affirmations.

* Resolve to do something good for yourself.

* Do a random act of kindness.

* Clean your closets.

* Believe in yourself!

* Read a book.

* Brush your teeth when you are hungry.

* Chew gum when preparing meals.

* Take a walk to reduce stress.

* Talk yourself into being in a good mood.

Ice Bath Weight Loss.

Summer Vacation and Weight Loss Do Not Have to Be at Odds!

Ice Bath Weight Loss Summer Vacation and Weight Loss Do Not Have to Be at Odds!.

Summer Vacation! If you're like me, you've been waiting all year for your summer vacation, eager to head to the beach for some fun in the sun or maybe to hang out by the pool. It really doesn't matter what you do because the wait is over and it's summertime! But hold on! Ugh! You forgot!! Vacations generally spell weight gain. In addition, vacation planning generally sees us going into denial, and thinking that this will be the year we don't gain an ounce; this year we're on top of it! Inevitably, when one of my clients leaves for vacation, she will say, "This time, I'll lose a pound or two. If not, I'll at least stay the same. This is almost always the kiss of death because when you're overconfident, you go away without a plan.

Years ago, vacationing was a big problem for me. Since I was always fighting my weight and starving myself to maintain, it was nearly impossible to go anywhere and enjoy myself and still eat properly. I most often traveled to Spain to visit my family, and I remember one such trip when I was finally only eight pounds from my goal weight. I was feeling pretty good about myself and thought the three-week vacation would pose no problems; after all, I knew the routine and knew I could adapt to any situation. As was my habit when planning a trip to Spain, I dismissed any thoughts about what might become of my food plan when I got there. I mean, everyone in Spain is thin: they eat small portions of mostly fish and veggies. What's there to worry about?

That year, I went to visit my grandparents. On the first day, my grandmother, BaBa, commented on how thin I was. I could clearly see that in comparison with everyone else, I was definitely the chubbier one; nevertheless, I figured that if BaBa thought I was too thin, then I must look better than I thought. And so, I ate accordingly! By the time I was ready to go home, I had outgrown my own clothes and was borrowing my aunt's skirts! On the last day, I went to say goodbye to BaBa. "Ah," she said, "that's better. Now you look nice and healthy." I felt huge and wondered how this had happened! It had only been three weeks. The food was so healthy. I ate what everyone else ate. Why didn't they gain weight? What is wrong with me? Don't I deserve to eat whatever I want while I'm on vacation?

What I really deserved was to be the weight that I really wanted to be. What I deserved was to be able to wear my own clothes during my vacation. And the truth was that it might have looked like everyone was eating a lot, but they weren't. I was the one thinking about where we were going to eat at every corner; I was always thinking of food. So, my days started with hearty American breakfasts, rather than with a light cappuccino and small pastry like my relatives. At lunchtime, Spaniards enjoy the largest meal of the day. Shops close and everyone spends a few hours with family, eating and reconnecting. Dinner then was a much lighter meal consisting of a small tapas, usually at a bar. Now, one tiny tapas was hardly going to do it for me. Not even after a huge lunch! So, night after night, I indulged, turning the traditional tapas into the equivalent of a hors d'oeuvres dinner. The result of all this was that my BaBa could happily send her granddaughter back home a little "healthier" than she was when she arrived.

Eventually, I became intolerant of my excuses for gaining between four and eight pounds on every vacation, and I stopped the nonsense. How did I do it? I made a plan. Simple. And, I can honestly say that you, too, can go on vacation, have a great time, and enjoy your food without gaining weight! You simply have to think it through! It's all about balance and choices. So let's get planning, shall we?

First of all, everyone loves to exercise when they're on vacation. I don't know why; maybe we feel less constrained by time, but for whatever reason, the sneakers come out for the first time all year and we start walking, jogging or hiking. So, that's the good news! Bring your cardio game with you and do it religiously! Second, don't think that a little cardio will compensate for all the fried foods and pancakes that you're dreaming of having, because it won't. When you're on vacation, your basic rules still apply. Have a healthy breakfast. If you're at a diner, make sure you ask for something safe, and remember to tell them to hold the toast! Everyone serves oatmeal, or cereals, or even an omelet (with some spinach perhaps?), so this is an easy meal for most. Just don't blow your whole day on a big breakfast-if you need help with self-control, remember that you might be in a bathing suit in a few hours, and who wants that extra bloat to strut on the beach? Third, make sure your water intake is up, very, very up! This will help you get through even the hardest moments of your vacation. It keeps you busy, limits water retention and makes you feel good, knowing that you're still on track!

Okay, on to lunch. This is an easy meal if you're at a resort, or by a pool because vanity can help you, once again! Just picture yourself poolside. You're in your bathing suit, nice and sweaty and greased up with suntan oil. Now picture yourself diving into some big sloppy burger when a blob of mayo plops onto your stomach. If you're like me, the thought of eating, basically naked, tends to gross me out enough to stop me in my tracks. Just don't do it! It doesn't look good! Instead think about how you feel. You probably had a late breakfast, and you're probably going to have an earlier dinner, so avoiding a sloppy naked lunch shouldn't be so terribly difficult. Why not go for a light fruit salad, or a small green salad to tide you over until dinner? As for you pina colada drinkers, rest assured that having a small fruit salad and a few of those means that the last thing you need is a full meal!

Please, please, please stay away from salty and fried foods! You're on vacation to enjoy yourself and leaving six pounds heavier, wearing your aunt's clothes, is not a vacation memory you want to create. Keep pumping the water all afternoon, and by the time dinner comes along, you can easily order a nice fish dish with a side of veggies. This is not as hard as you think; just hang in there and remember that you're walking around wearing next to nothing! So, stop eating so much! And lastly, if your family enjoys a little ice cream while on vacation, you can opt for one of the Italian ices: it will satisfy your craving, refresh you, and allow you to participate in the fun of the moment without compromising a single thing.

It's worth the effort to feel and look great at the end of the trip, knowing you have been victorious. Staying committed to yourself and your plan has either allowed you to drop a few pounds, or to maintain the work you did all winter and spring! Yea you!

Ice Bath Weight Loss.

Summer is Near - Ready For Your Bathing Suit

Ice Bath Weight Loss Summer is Near - Ready For Your Bathing Suit.

Do I look good enough? Isn't my behind to big for the beach? Can you see I'm losing some weight already?

Oh no... here we go again! It's summer!

It's that time of the year again when everyone (mostly women) are all stressed up about how they look and if they're not too fat. Of course you want to look nice and slim walking on the beaches and lying at the swimming pool. How much effort are you willing to put into it?

There are many different ways to lose weight. Mostly a combination of a low calorie diet and exercise. The strange thing is that all around you lots of people are trying to lose some pounds, but most of them don't get any results at all or just barely visible. Well, losing weight, depending on how much you want to lose, takes time. Usually quite a lot of time. We know of products that will reduce your weight with 35 pounds in 3 months with the right discipline, but do not believe the stories of people losing lots of pounds in a few weeks.

What is strange is that people put so much effort into losing weight every year. Every year they have to start over again. What if you wouldn't have to think about it every year and you could just keep on going...no stress and no worries? I'm glad to see people in general are living healthier these days. More and more are really watching what they eat, get enough exercise and so on. Once you make a habit of healthy food, a walk every few days, drink a lot of water and what not to keep your body clean an healthy, you don't need to worry about your figure at all. You can be happy with how you look all year long and you can have a piece of chocolate and an ice cream every now and again. Just don't have too much of it. You can eat a hamburger sometimes...s ometimes a hamburger is just irresistible. Just don't eat junk food too often.

We are convinced that pure natural and skin care products are the ones to use and that these products will give you the results you would expect. Intensive research and many testimonials pointed out that there's actually only a limited number of natural products showing true results. Mind you there are many websites on the net that just tag along with the hype, so be careful when you decide to buy weight loss or skin products.

Watch your health. Take good care of your body. You only live once. Your body is your temple.

Kind regards,

A. Stoelinga

Ice Bath Weight Loss.

Stress and Fat Loss - Is Your Life Holding You Back

Ice Bath Weight Loss Stress and Fat Loss - Is Your Life Holding You Back.

We live in a stressful world. People are working longer hours, have more responsibilities at work and at home, not to mention financial difficulties. But did it ever occur to you how much of a toll stress is taking on your body?

Did you know that your stress may be contributing to those added pounds and inches on your waistline?

Stress releases the hormone coritsol in our bodies.

This is a fight or flight hormone that tells our body to slow down metabolism (in order to survive). So when you are stressed, you can eat the same way you always do, and still gain weight because your body is being told to horde every calorie!

Even if you eat less, your body is still doing whatever it can to store those calories!

Especially on your waist line!.

Stress also produces fierce cravings.

Say you had a bad day at work and a killer commute home. What's the first thing you reach for when you get there? Chances are it's not a big plate of veggies.

Nope, a glass of wine and a bowl of ice cream is just what you are craving to calm down. Don't feel guilty, we all do it.

It's not you, it's the cortisol!

Cutting down on your stress levels and finding constructive ways to relieve your stress are imperative to every weight loss program. Luckily, every expert and physician agrees that an excellent way to relieve stress is to exercise! You're killing two fat birds with one stone. Some other ideas of things to do while stressed are:

Go for a walk. Being out in nature, breathing fresh air is a wonderful way to relax. And you're burning extra calories to boot!

Write in a journal.

Work in the garden. Doing repetitive motions like pulling weeds is a proven way to relieve stress.

Call a friend. Not only will they make you feel better, but you can't eat while gabbing on the phone!

Take a warm bath.

Personally, I like to find ways to relieve stress that make it impossible to eat.

I've even been known to spend 30 minutes meditating, cleaning the house, or anything to keep me busy like yard work.

Find out what works for you. Don't let stress sabotage your weight loss goals.

Ice Bath Weight Loss.

Start Down the Road to Weight Loss With a 4 Step Plan

Ice Bath Weight Loss Start Down the Road to Weight Loss With a 4 Step Plan.

Dieting has become such a four letter word - when you hear the word diet, you think of hunger, deprivation and strife. To get past these thoughts and stumbling blocks, you need a plan. So here is a quick four step plan to get you started down you road toward weight loss.

1. Know your weight loss goals - know how much you need to lose before ever starting a diet program. It is not always easy to admit, but the more weight that you need to lose the more structure, determination and support that you will need to achieve.

If you are only slightly overweight and only need to lose a few pounds, then simple portion control may be all you need. But if you are severely overweight or obese, you will need more structure and support. If the later is you don't fall into the trap of being ashamed, as so many do. Be convicted and determined, you can do it even if you have not had progress in the past. You will and can do it with a plan and that is what we are here to do!

2. What is attitudes toward weight loss?

Understanding your emotions and attitude toward dieting is very important. If you don't understand the emotions that you have behind dieting and losing weight, then you will not be able to recognize them and overcome them.

- Are you Impulsive? You see that bag of chips sitting on the counter and before you know it the bag is empty. You go to get some ice out of the freezer and instead grab that pint of Ben and Jerry's to sit down and empty before the opening credits of the movie is over. If this sounds like you then the best thing that you can do is to remove all these temptations from your life because if they are there then it will lead to cheating on your plan sooner or later.

- Are you just Oblivious? You don't tend to pay attention to when you eat, you just are nibbling or snacking all throughout different activities. Maybe you are sitting watching your evening show on the TV while downing a bag of heavily butter popcorn. Or you keep that bag of crackers around so when you are on the phone you work your way to the bottom of the box. If this is you, you will need to set a strict schedule on when you eat, and keep a few healthy options such as carrots for when you absolutely need to snack on something between the scheduled meals.

- Are you Sociable? When you are being going to have dinner with friends or meet for an after work drink, you lose track of how much you are eating and before you know it you have had a sampling of all the appetizers on the menu. This can be difficult to overcome, so the best option is to make sure that you don't go into it alone. Make sure that all your friends know about your weight loss goals and your plans on getting there, so they can help keep you honest during those social events.

3. Make sure to include Exercise into your Diet program.

It is important to realize early that diet alone will not allow you to realize all of your weight loss goals. You must include some type of exercise into your plan. Now I am not saying that you have to go out and join a gym and live there for the rest of your life. Although exercise is a very important ingredient into realizing your weight loss goals, you must find something that you can enjoy and can be easily placed into your daily life. You can start off with a walk around your neighborhood, jog on the treadmill during the evening news, going all the way up and down the stairs of your 5 story building a couple times before leaving work for the day, etc. There are numerous ways that we can find a type of exercise that we can enjoy doing and find a way to put it into our daily routine, if only we take a moment to step back and notice the opportunities.

4. Last but far from the least - make a Firm Commitment

Ultimately, to be successful, you must have a steadfast commitment toward your weight loss goals. In order to make this commitment, you must first understand why you want to lose the weight that you have stated that you need to lose. There are many reasons that we all come up with to lose weight - want to fit into a bathing suit, want to be the one everyone looks at when entering a room, want my boyfriend to think of me as his prize date, and on and on... The issue with all these reasons is they are not the ones that will be able to get you through all the hurdles that you will face. Your reason needs to be YOU - your health, your fitness, your self esteem - You! You are the only thing that is always there to remind you of your goals and plans. You are the only one that can see through everyone one of those excuses that goes through you mind. You are the only one that you can never hide from.

So here is the 4 steps to begin to structure your weight loss plan. Each of these steps are very important for you to realize your weight loss goals. You must identify how much weight you are looking to lose, so you can determine how much structure and support you are going to need. You must identify the emotions around dieting that you have, so you can eliminate temptation and identify them well they come around. And don't forget about getting off the couch, yes that is right, put some exercise into your daily life and find something that you can stick with it. But to make it all work is the commitment that you need to make to yourself to achieve the weight loss goals that you have set out to make happen. Take these steps one by one and then put your plan into motion - then off will come the pounds.

Ice Bath Weight Loss.

Spring Diets - Get In Shape Now

Ice Bath Weight Loss Spring Diets - Get In Shape Now.

Who doesn't want to shed a few pounds in the Spring to look better in lighter more revealing clothes and bathing suit season is just around the corner? Everyone is always uptight about the D word, however, dieting really doesn't have to be that complicated. It really doesn't take many changes to lose a few pounds.

Let's consider a few key points:

• Did you know that two cups of sugar is about 1400 calories - nearly your entire calorie intake for one whole day.


• To make dieting easier the goal is to fill up on foods that give you the most satisfaction for the least amount of calories.


• USDA surveys show that less than 10 percent of people consume the suggested amount of whole grains. Eating a high-fiber diet can help ward off diabetes, heart disease, and even some cancers.

So how does this translate into a Spring weight loss plan?

• Go Green: Add heaps of vegetables to eat meal. Make half your entire meal vegetables. This way you are filling up on fiber rich and low calorie food that will keep you feeling satiated. How to do it?


• Have an egg white omelet with spinach, mushrooms and tomatoes for breakfast.


• For lunch have a heaping salad with 3-4 ounces of your choice of protein (fish, chicken or turkey) and fat free dressing.


• For dinner fill half your plate with steamed vegetables and 4-5 ounces of lean protein.

Researchers found that when a person eats 3 cups of low-calorie salad prior to their meal, they consume less at the entire meal, in fact eating 12% fewer calories than when they did not have that first-course salad.

• Add Grains: As stated earlier less than 10 percent of people consume the suggested amount of whole grains. Eliminate "white" foods. Substitute brown rice for white. Whole wheat or multi-grain pasta for white pasta. Look for newer pasta varieties that add in protein as well, since research has shown protein keeps you feeling fuller longer.

Not all grains are created equal either. For example, oatmeal has nearly one-fifth the calorie density of dried cereal. So whereas oatmeal has just 300 calories per pound, dried cereals can wallop in up to 2,000 calories per pound. The oatmeal is therefore more filling keeping you fueled well into late morning, thereby helping you avoid the pre-lunch munchies.

• Cut Out Sugar: It may seem innocent enough, people don't realize how many calories they drink a day. Just cutting out soda and other sugar sweetened beverages can reduce hundreds of calories a day! Satisfying that sweet craving with sugar substitutes like Equal or Splenda, a piece of fruit or even a single square of dark chocolate will save you many extra calories a day.

Try drinking water or un-sugared green tea (hot or iced) to keep yourself hydrated and flush away the toxins and fat in your diet. Try adding some natural honey to your beverage to make it sweeter.

Making these simple changes will have a very positive effect on your weight loss efforts without leaving you feeling deprived or hungry. Some people need an extra boost and for those do they should try a supplement like Metabo-Speed. A metabolism booster will increase the metabolic rate to burn energy faster but without the food cravings that normally accompany energy consumption.

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Solving The Mystery of Fat Loss

Ice Bath Weight Loss Solving The Mystery of Fat Loss.

It's that time again

Around this time of year everyone seems to get antsy. The warm weather is here and the hot weather is right around the corner and what does that mean? Fewer clothes, more skin and all eyes on you, doesn't sound like such a bad thing right? It wouldn't be if you had spent all winter dieting and training right so that when the time came you can wear your bathing suit proudly. Unfortunately, you spent your winter eating away on ice cream, pizza and all the other wonderful junk food around. What to do, what to do?

Fat loss is easy really; as a matter of fact it all comes down to one thing. Our body is made up of various hormones that control weight gain and weight loss. So knowing that our hormones dictate our body composition, it is easy to see that they are reason why we look the way we do. The main hormone is insulin, which controls every other hormone in our body. Every time we put something in our mouths, we give ourselves a shot of insulin, how big or small the shot is depends on what we're eating. Now we can see the connection between eating "good" food and eating "bad" food, carbohydrates will have the biggest effect. Carbs with fat will have a bigger effect on insulin levels then will carbs with protein.

If we eat foods like bagels, donuts, pizza, pasta and any other bad food we can think of our insulin levels will fluctuate throughout the day. Think of how you feel about an hour after lunch, this is your blood sugar dropping. Over time this causes your body to gain fat since we need to keep producing more and more insulin when we eat.

How can we control our insulin and drop body fat? Here are the answers

-Eliminate trans/saturated fats in our diet

-Increase Omega-3 fish oil intake

-Decrease our simple carbohydrate intake

-Vary our consumption of complex carbohydrates

-Increase our intake of vegetables

-Increase sleep

-Decrease stress

-Decrease sugar

I highly recommend everyone picking up a copy of Dr.John Berardi's Precision Nutrition. This is an excellent resource that guides everyone through the difficult steps of setting up proper nutrition meals.

About The Author

Jimmy Smith, CSCS, is a body enhancement coach who has helped individuals and athletes of all levels from high school to the top collegiate and national ranks in reaching their elite performance and body enhancement goals. Although Jimmy is well versed in several bodies of knowledge, he specializes in performance and body enhancement as well as biomechanics as it relates to injury rehabilitation and human movement. In addition, Jimmy is currently advancing his education as a master's degree student in Human Movement and writes for various online magazines. Visit Jimmy's website to sign up for his FREE newsletter that contains a FREE report with exclusive fat loss information.

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Snack to Stay Slim, Satisfied and Healthy

Ice Bath Weight Loss Snack to Stay Slim, Satisfied and Healthy.

If all of your hard work at the gym is foiled by your snacking habits, then read on to discover how you can snack to stay slim, satisfied and healthy.

Firstly, ask yourself, why do I want this snack? There are several reasons why we snack;

o Habit; if you see certain foods as a reward, or they make you feel better or you crave them if you feel unhappy, or you always have corn chips with a film; try to replace those foods with something else. If you are stressed have a warm bath by candlelight rather than a tub of Hagen Daas, treat yourself to a manicure rather than a take-away at the weekend, snack on a big bowl of berries in front of the TV, and boost your mood with exercise. Then compare the good feelings that these things give you with the less-good feelings that you feel when the spoon hits the bottom of the ice-cream carton. Try and use the good feelings as motivation to forge positive behaviour and habits.

o Temptation; if you have a weakness for certain things, don't keep them around. Do not by crisps and biscuits for your children if you end up eating them. Do not buy fattening or unhealthy foods in large amounts. Do not persuade yourself that you will only have one square of chocolate each night if you know full well you will eat the lot on day one (barely taking the time to breathe between mouthfuls). Spring clean your cupboards of unhealthy snacks. If the workplace is a problem, organize a health drive; suggest everyone buys fruit or smoothies in stead of cakes and biscuits, get a water cooler, or fill the fridge with mineral water.

o Boredom or lack of stimulation may be interpreted as a desire for a snack, when actually a change of scene or task will revitalize the bored brain; walk around the garden and pull some weeds up, or if you are at work, take a quick break for a change of scene and to revitalize.

o Hunger is often really thirst; each time you crave a snack, drink a large glass of water, this may be what you really need, and will help you stay hydrated.

o Hunger pangs may be caused by uneven blood sugar levels. Snacking on simple carbohydrates (white bread, biscuits, cakes, sweets, crisps etc) sends your blood sugar levels rocketing, this sugar is removed from the blood by the body, lower blood sugar levels make you feel hungry again, and the cycle repeats. Snacking on complex carbohydrates will keep your blood sugar levels even, as the sugars are released slowly into the blood, keeping levels even and preventing hunger pangs. Try eating complex carbohydrates; oat cakes, brown rice cakes, pasta salad, brown rice salad (see next weeks healthy snack shopping list).

o Marketing; it wouldn't exist if we didn't fall for it. Millions are spent on researching where to place snacks to make you pick them up, and persuade you that you want them. Writing a shopping list will help fight against impulse buys; if it isn't written down, ignore it. Do not to be swayed by special offers and 2 for 1s on snack foods. Make a decision that you will not buy things from the cash desk. Don't go shopping on an empty stomach!

When you have assessed what factors influence your snacking habits, you can start to change your behaviour, and snack to your advantage. Regular snacking is good for you, but snacks must be the right foods in small amounts. Eat small regular meals of slow-release complex carbohydrates, quality protein and fresh fruit and vegetables. Regular eating lets the 'prehistoric' brain relax in the knowledge that food is plentiful. (One of the effects of strict dieting and irregular meals is that the brain thinks it is experiencing famine; metabolism slows and body fat is conserved and stored). Plan for 3 small meals and 2-3 small snacks each day, this will keep the metabolism running smoothly and efficiently. Energy often dips mid-morning and mid-afternoon, so plan ahead to make sure that you have healthy snacks sourced for these times. You may find it helpful to draw up a chart and record your meals and snacks; helping establish the habit.

To subscribe to Vikki's free weekly newsletter or to read more articles about snacking, and health and fitness; log onto

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Skin Deep

Ice Bath Weight Loss Skin Deep.

Many people don't realize that skin is an organ, let alone the body's largest organ. Think about it for a moment. Skin covers the entire body - bones, organs, veins, every system - like a blanket of protection separating us from outside influences. It performs vital functions such as temperature control, waste and toxin removal and is the biggest filter system after the lungs. Pores filter substances and continually release toxic material through movement and sweating. Likewise, pores have incredible absorption power, making the skin quite vulnerable. Anything that is placed on the skin is absorbed into the body and blood stream very rapidly. So if everything you put on your skin goes directly into your internal self, you'd better be able to eat whatever you rub on your skin!

The skin has three layers: the epidermis on top, the dermis in the middle, and the lower layer, the subcutaneous tissue. The epidermis continually regenerates and therefore needs constant removal of dead skin cells. The dermis produces oil, collagen, and elastin which retains the skin's strength. The subcutaneous layer is composed of sweat and sebaceous glands and provides the fat needed to maintain moisture.

The skin renews itself approximately every eighteen days. Realizing this gives you the power to make worthwhile changes in skin care that can positively benefit your outer shell. Society is bombarded with promotional campaigns from the cosmetic industry that advertise chemically-laden products which unfortunately, consumers are misled into believing the products good for their skin. It is through lack of awareness that many individuals are inadvertently poisoning their body through their skin with the products they use.

Recently, I learned some startling facts about ingredients present in most skin care products, as well as some health store and high-priced spa products. The ingredients I am referring to include propylene glycol, sodium laurel sulfate or sulfeth, parabens, urea, fragrance, and others.

Propylene glycol is made from a base of petroleum and is used as a de-icing fluid for airplanes as well as brake fluid. It is also found in multiple body products ranging from deodorants to facial lotions. Manufacturers, of course, state that the harmful residues have been removed through processing and that it contains such a mimiscule amount that it cannot hurt you. But using products with such ingredients every day accumulates, filling up your toxic pool. Sodium laurel sulfate or sulfeth is found in many hair and bath products as a foaming agent. It can also cause inflammation of the skin and is drying to hair. A single drop stays in the body and brain for several days. It is also a mutagen, capable of changing genetic information found in cells.

Parabens, (methyl, ethyl, butyl, propyl) which are used as preservatives, are synthetic chemicals that are found in almost every face and body lotion or cream. In a British University study it was substantiated that in 20 out of 20 studies of breast cancer tumors abnormally high levels of parabens were found. They are highly toxic to the body in any amount. Urea is another preservative and often releases formaldehyde - very toxic. The word fragrance on the label means there could be as many as 200 or more synthetic chemicals in that one product. These fragrances alone have cause symptoms such as headaches, dizziness, rashes, hyperpigmentation, violent coughing, vomiting and skin irritations. With this in mind, why not use healthy alternatives made from essential oils, natural oils and herbs that enrich the skin and are not harmful to the inside of you!

So how do you care for your skin? Three things are vital: hydration, exfoliation, and moisturization. Our bodies are composed of over 70% water so it only makes sense to continually refill the reservoir. Water helps to transport hormones and nutrients throughout

your body as well as remove toxins. It also plumps up the skin and aids in the production of collagen. So how much water should you drink? Purified water (tap water contains too many chemicals) should be consumed at a minimum rate of ½ ounce per pound of body weight. So if you weigh 120 pounds you should drink 60 ounces of water every day! Be aware though, liquids such as soda, juice, tea, and coffee do not count toward your daily recommended amount ~ you can consume additional drinks over and above the specified amount of water.

The second aspect of skin is exfoliation, or the removal of dead skin cells so younger, fresher skin can be displayed. What do you do to exfoliate? For the body, try using a loofah brush stroking in long sweeps toward the middle of your body and always toward your heart for a few minutes two or three times a week before you bathe or shower. Or use dead sea salt rubs which are fantastic for revealing sparkling, youthful skin. They can also be used on your face. The face must be treated more gently and the possibilities are endless. Oatmeal, hydroxy acids, fruit acids, green tea, seaweed, masks, facials, the list goes on and on. In addition, steam is a great way to open pores and remove toxins from the face and body that may otherwise develop into blemishes.

Lastly, skin needs to be moisturized. Moisturizer softens the skin and helps to retain the natural moisture that, in turn, prevents wrinkles. Misting throughout the day keeps the skin soft and supple as it faces unfavorable environmental influences. There are literally hundreds, perhaps thousands of possibilities for you to use, but there are only a few available that you could actually "eat" safely. Things right out of the cupboard or the health store work best ~ things like cocoa butter, extra virgin organic coconut oil, shea butter, almond oil, jojoba oil, avocados, and so on.

Now the big question. What is safe to apply to your skin that doesn't create unfavorable results within your body? Fortunately, there are a few companies out there, and we hope more will follow their lead, that provide healthy choices. Aubrey Organics ~ ~ has a full line of family skin care made from organic and pure ingredients and are found in health stores and online. Lily of Colorado ~ ~ also creates their products from mostly organic ingredients and are found in health stores and online. Jurlique ~ ~ is an Australian company who prepares natural and organic products and has a massive line of products. They can be found in storefront locations as well as online. There are also many other companies that have good products and more are paying attention. Simply check for product ingredients before buying and make sure of what you are purchasing. Be aware of the word "natural" as it means little nowadays as far as purity.

While all of this is great in caring for the outer shell, work must be done from the inside out. Minerals must be ingested in abundance for they do the repair work in our body, including connective tissue, collagen production ~ you get the point. Anything cooked loses its vital minerals and processed food, fast food, chemically treated water, and overused soil has created a shortage of minerals. Eat organic, fresh vegetables and fruits every day and possibly take a supplement that includes lots of minerals. And don't forget to drink plenty of purified water!

It is also necessary to include essential fatty acids in your diet. These are the omega-3 oils needed for just about every body function. They aid repair work, keep joints flexible as well as the skin, and aid to elimination as they supply lubrication throughout. They help to keep hair soft or sometimes just helps keep the hair! These oils, which include organic, cold or expeller pressed olive, coconut and flax oils should replace all saturated oils that are found on a grocery store shelf. Why? Oils on a grocery store shelf have been heated and highly processed to ensure a longer shelf life. They become trans fatty acids, or carcinogens, which can lead to heart disease, cancer, and other life-threatening disorders. Dark green vegetables have some of the highest nutritional "youthenizing" properties. Kale, chard, spinach, romaine lettuce, and parsley can add years to your life and lessen those wrinkles. They cleanse the body and skin while providing a vast array of rich nutrients including chlorophyll, nature's sun food. Want an energy boost? Try a green drink and feel your vitality soar! Don't forget out finned friends. Fish oil is known for its benefits to health, particularly cold water fish like salmon, tuna and mackerel. However, be aware of farm-raised fish because they most likely contain multiple chemicals as well as harmful metals such as mercury. Eat only wild caught fish from uncontaminated waters - not always easy to find but can be found with due diligence. (Websites listed at the end of this article list places to find this healthy fish.)

We've been told repeatedly to stay out of the sun or at least protect our skin with sunblock. However, Jacob Liberman, author of Light ~ Medicine of the Future, states that the sun is not only good for you, it is therapeutic. He continues by saying that it is chemical sunscreens, fluorescent lighting, and an indoor lifestyle that could be most detrimental to your health. UV light from the sun activates the synthesis of vitamin D which is needed for the absorption of many minerals, increases the efficiency of the heart, reduces cholesterol, assists in weight loss, increases level of sex hormones, while making an important skin hormone active. Light is actually a nutrient. Wow! In addition, Dr. Helen Shaw, a major researcher, found the lowest risk of skin cancer development in individuals who spent a lot of time in the sun. She also noted that melanomas were found twice as often among office workers who stayed indoors all day under fluorescent lighting. Use common sense however by not over-baking and avoid the powerful midday heat.

In the winter, when outdoor sun may not be possible, you might consider taking cod liver oil to make sure you're receiving enough vitamin D. Be cautious in the brand you consume as you will want it toxin-free. Carlson has an excellent, pure brand and it has a lemon flavor for more palatable consumption. Rule of thumb is one teaspoon per every fifty pounds of body weight daily.

Written by Carolyn Porter, D. Div.

Empower Productions, Inc.

Woodstock, GA 30188

Ice Bath Weight Loss.

Six Million Dollar Man Broccoli Salad

Ice Bath Weight Loss Six Million Dollar Man Broccoli Salad.

I have a nice broccoli bed in the garden and we've been eating it at breakfast, lunch and dinner for a week now. In trolling the internet for some new prep inspirations (my fave was a pistou, or cold sauce, made from broccoli stock with broccoli puree!) I found a great concept from, of all people, Paula Deen. She has a terrific flare for tickling the American palate, but the nutritional impact of many of her dishes needs a serious makeover...

So her base idea is fresh veggies, featuring broccoli - good start - but then she adds a CUP of mayo, half a pound of cheese, 8 slices of bacon, and 4 tablespoons of sugar to turn it into a sweet American fat fest! Not so easy to smack down a nutrient powerhouse like broccoli, but like I said - she has a gift.

As they said about Steve Austin: "We can rebuild him". So to craft my Six-Million-Dollar-Man-makeover of Paula Deen's broccoli salad recipe, I started by dumping most of the mayo and all of the cheese - serious overkill. And if you'd prefer a protein hit over the fat of the mayo, sub in plain Greek yogurt, but I wanted to preserve the creamy flavor of mayo.

I hung on to the bacon, again for the irreplaceable flavor hit, but kept it minimal, and suggest using turkey bacon or even the pretty decent vegan version, Frontier's Bac 'Uns, plus almonds for additional crunch. Bye-bye sugar, hello rice syrup, but just a touch. And finally, I subbed out the white vinegar (much better suited for toilet cleaning, in my opinion) for raw apple cider vinegar. The tasty and far healthier Paula Deen homage is below - feel free to tweak it out in any way you like, it's a fabulous concept!

2 medium heads broccoli

1/3 cup natural mayonnaise (or plain Greek yogurt)

1 tablespoon rice syrup (or coconut nectar)

2 teaspoons raw apple cider vinegar

1/4 teaspoon red pepper flakes, optional for a little kick

1/4 cup finely chopped chives or scallions

2/3 cup additional veggies (I used the de-veined and thinly sliced raw snow peas I had in the fridge- sweet and super-fresh, but I think it would also be terrific with diced raw or roasted red bell pepper or even shredded or finely diced carrots)

1/4 cup toasted sliced almonds

2-3 slices cooked and crumbled turkey bacon (or 2 tablespoons Frontier's Bac 'Uns)

Chop the broccoli head into bite-sized florets and dice the stems (slice the skins off first if they are tough). Paula keeps hers raw, and mine was fresh-picked so I had it raw, but if yours isn't super-fresh, just steam the chopped pieces for 2-3 minutes and dump into an ice bath to cool and keep them firm. Drain very well.

In a large bowl whisk together the mayo, rice syrup, cider vinegar and red pepper flakes, if using. Add the prepared broccoli, chives, additional veggies, almonds and bacon and gently toss to lightly coat. Serve immediately or chill in the fridge for an hour or two.

Ice Bath Weight Loss.

Signs, Symptoms, And Solutions of Overtraining When Exercising

Ice Bath Weight Loss Signs, Symptoms, And Solutions of Overtraining When Exercising.

Many people train to the point where they are actually getting weaker. How can this be true? The answer is simple; overtraining.

The Dictionary states:

Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes. It occurs when the volume and intensity of the exercise exceeds an individual's recovery capacity. They cease making progress, and can even begin to lose strength and fitness.

Since New Years, Jennifer has found her fitness grove. She said her good-byes to her late night TV programs and processed food munching, and hello to a new life. In fact Jennifer has done a complete lifestyle change choosing foods that are in their natural state or in the least amount of packaging possible, in other words, unprocessed.

Standing 5'5" and weighing155 lbs Jennifer has already lost 10lbs. Her mind is focused on reaching her goal weight of 125lb. To help her reach her goal, Jennifer is training two days on and one day off, and is in and out of the gym in about an hour. This training split is allowing plenty of time for her body to rest. Jennifer is feeling great!

Fast forward six months; Jennifer is not feeling so hot. We can pat her on the back for attaining her goal weight of 125lbs, but can she? This past month people have complimented on how fit she is looking but commented that she also appeared tired. "Are you getting enough sleep? You haven't been yourself lately." Her friends are concerned and they have every right to be.

Jennifer's training program has increased to six days week, with Sundays as her jogging only days. Each morning she sets her alarm an hour early to make time for her 60 minute run before work. Once her work days is done she returns to the gym for 60 min of weights and another 60 min of cardio.

Though she is tired and has little interest in spending time with friends, she is making time for her fitness. What fitness means to Jennifer today is much different then three months ago.

Jennifer is overtraining. Along with persistent fatigue and a loss of interest in her friends, she may be also experiencing these symptoms of overtraining.

The Signs:

Persistent muscle soreness

Elevated resting heart rate

Increased susceptibility to infections

Increased incidence of injuries

Irritability

Depression

Loss of motivation

Insomnia

Decreased appetite

Weight loss

Experiencing a loss of interest in what you once felt passion for is never fun. What causes over training?

To see improvement in ones strength and fitness they must rest. The rest period following hard training is a magical process which takes at least 36 hours to complete. By skimping on rest, complete regeneration cannot occur. If the amount of training continues to exceed the rest period, the individual's performance will plateau and decline. If Jennifer continues to neglect the rest time her body needs she will in deed get weaker and my experience injuries.

Other physical and psychological stressors can compound the rate at which a person may experience overtraining.

Jet Leg

Ongoing Illness

Overwork

Menstruation

Poor Nutrition

Bodybuilders and other dieters who exercise intensely while limiting their food intake often find themselves overtraining.

Though you may be focused and feeling that you need to maintain the degree at which you are training, depending on your circumstance I urge you to consider applying one or more of these solutions. Your gains will flourish, and your family and friends will be relieved and thankful.

Solutions

1. Taking a break from training to allow time for recovery. In knowing that you may be doing more harm then good at the gym, set aside today and tomorrow a break. Some people allow one week away from fitness to revive their bodies and mind, and then when they return to training, they have more focus and are enjoying themselves again.

2. Reducing the volume and/or the intensity of the training. If you always do five sets for each exercise, why not do just two or three, and lower the weight and focused solely on form. Strengthen your mind and muscle connection by tuning into the exercise at hand.

3. Deep-tissue or sports massage of the affected muscles. A skillfully applied massage, is the most effective therapy for releasing muscle tension and restoring balance to the musculo-skeletal system. Received regularly massages may help athletes prevent injuries, which might otherwise be caused by overuse. A constant build-up of tension in the muscles from regular activity may lead to stresses on joints, ligaments, tendons, as well as the muscles themselves.

4. Self-massage of the affected muscles. Self-massage, with either with your hands or a system such as the Yamunatm Body Rolling (BR) system featuring a specially designed 7" ball will help with pain relief, and can be targeted to hamstrings, calves, knees, quads, shoulder and back; any muscle or joint. People who are stiff and inflexible, and have, or are prone to injury will benefit from BR as it elongates and massages muscles and opens and flexes joints.

5. Temperature contrast therapy. (Ice baths, hot & cold showers etc). This uses the body's reaction to hot and cold stimuli. The nerves carry impulses felt at the skin deeper into the body, where they can stimulate the immune system, improve circulation and digestion, influence the production of stress hormones, encourage blood flow, and lessening pain sensitivity.

6. Ensuring calorie intake matches (or possibly exceeds) expenditure. When over training, the body may be depleted in various nutrients. To assist in the process of recovery, it's important to ensure that a diet high in carbohydrates, lean proteins and healthy fats such as omega 3 oils is met. Carbohydrates will provide the brain with fuel, the oils help relieve depression and proteins will rebuild over trained muscles.

7. Addressing vitamin deficiencies with nutritional supplements. It is essential to get vitamins from food however when overtraining is a concern, supplementation is beneficial. Supplements should be taken in addition to meals and with meals for their essential and proper absorption.

Common vitamin deficiencies include: Vitamin A (Beta-Carotene), Vitamin B Complex, Vitamin B12, Vitamin C, Vitamin D, Vitamin E, Vitamin K, and Folic Acid.

Common Mineral Deficiencies include: Calcium*, Chromium (GTF), Copper, Iodine, Iron, Magnesium*, Phosphorus*, Potassium*, Sodium*, Sulfur, and Zinc. * One of the essentials in maintaining electrolyte balance.

8. Splitting the training program so that different sets of muscles are worked on different days. Once you have rested enough for your body to recover from overtraining, be smart and plan your training split ahead of time. This will help to prevent over training from occurring again. Allow at least 4 days between training a certain body part again, and always have at least one day of rest from training each week.

Training towards a goal can be very rewarding, and when seeing the results form, it's hard to believe that one may ever go back to their old habits. Allow yourself to take a break from time to time and listen to your body. It's when we rest that the body has time to recover, rebuild and come back stronger then before!

Ice Bath Weight Loss.