17 Little Tips for Big Weight Loss

Small Changes That Will Help You Lose Excess Fat
Making small changes in your daily life can help you take off big pounds. Beginning a fat-loss plan doesn’t have to mean drastic changes. As you incorporate these minor adjustments into your lifestyle, you’ll begin to see how they can add up to big calorie savings and fat loss.
Begin by evaluating your eating habits, if you are eating late at night, nibbling while cooking, etc.
Identify a few of these behaviors and stop them, this will add up to big calorie savings.
Make a meal plan, if you are going to be out for long, pack healthful snacks for the times of day that you know you are typically hungry.
Add one less teaspoon of sugar (15 calories) to your cup of morning and afternoon coffee each day and you’ll save about 10,000 calories—the equivalent of about 3 pounds per year.

Always shop with a full belly, eating right starts with stocking healthy food in your pantry and refrigerator, which can get a little complicated when you go into a grocery store starving.
Flavor your sandwiches with very low calorie condiments like mustard or vinegar instead of calorie-packed mayonnaise. Leave off 1 tablespoon (100 calories) every day and you’re looking at close to 10 1/2 pounds a year.
Have a meal schedule and stick to it, this helps to prevent bingeing.
Eat your food sitting down at a table, and from a plate. Eat consciously, food eaten out of packages and while standing is forgettable.
Bowls of food on the table beg to be eaten, serve food onto individual plates, and leave the extras back at the stove. Remember, it takes about 20 minutes for your mind to get the signal from your belly that you are full.
Turn off the TV, we eat around 40 % more when watching TV and we’re more likely to eat junk food while distracted.
Add fruits and veggies.
Go for a walk immediately after a meal
Eat mindfully, eat slowly, chew every bite, and savor the taste of the food.
Don’t take weekends “off” , just because is Sunday doesn’t mean it won’t affect you.
Don’t eat after dinner, this could add a lot of unnecessary calories. Brushing your teeth after dinner helps reduce the temptation to eat again.
Breakfast could be your best friend, in fact it’s the most important meal of the day. Swapping out your morning bagel for eggs could help you lose 65 % more.
Get some sunshine, it will boost your vitamin D3 levels, which has been linked to increasing your body’s type 2 fast twitch muscle cell fibers enhancing your athletic performance. Visited (8860) times!

Nutrient Timing for Optimizing Fat Loss

Written by Tony Schober · 22 Comments

What is Nutrient Timing?

Nutrient timing is a valuable eating technique to assist you in your fat loss goals. Nutrient timing is the theory that by eating certain foods or macronutrients in various quantities at particular times, you can maximize your fat loss. By putting your body in a better hormonal and metabolic state, you give yourself the best chance of being able to release fatty acids.

Meal Outline for Nutrient Timing

Everyone’s diet is unique to their own body. The principles stay the same, but the quantities will change based on size and activity levels. I am going to outline a typical 5 meal/2000 calories a day approach to nutrient timing. So let’s look at our mealtimes:
9am
12pm
3pm
6pm
9pm
Five evenly spaced meals, eating every 3 hours. I prefer to work out first thing in the morning for many reasons, but the most important thing when it comes to picking a time, is that you make sure you work out, and do it consistently.
The first meal of the day is right after our workout. This is by far the most important meal of the day. Your muscles are exhausted and depleted of fuel, and need the necessary food to start rebuilding. Your insulin sensitivity is at its highest after a workout, so our first meal of the day is an opportune time to ingest our largest portion of carbohydrates for the day.
Protein is the 2nd macronutrient that your muscles are starving for after your workout. Your muscles need protein to start the rebuilding process. I like to try to get in .8- 1 times my lean body weight in protein a day, split evenly between my meals. A 170lb person with 150lbs of lean body weight would then get (1 x 150 = 150 grams of protein). Divide that by the number of meals (150 / 5 meals = about 30 grams of protein per meal).
Read more about what you should eat after your workout.
I like to have a homemade protein shake immediately after my workout. It usually consists of protein (milk, greek yogurt, etc), a frozen banana,  some oatmeal, a handful of spinach, some ground flaxseed, and lemon-flavored fish oil. Many hardcore dieters will argue against fruit post workout due to their fructose content, and while their arguments might have some validity to them when you’re trying to get to ultra low body fats, in the end, the most important thing is to get in your nutrients and eat good whole foods. You want a good nutrient dense diet, and loading up your shake with high GI processed sugars works against that goal.
I also add a tablespoon of cod liver oil to get in my daily intake of essential fatty acids (EFAs). This meal/shake is packed with vitamins, nutrients, minerals, protein, fiber, and EFAs. It will give your body everything it needs to start the rebuilding process.
Read more about why you should consider supplementing your diet with essential fatty acids.
If you do your workout first thing in the morning, I recommend that you start to taper your carbohydrate intake down during the next few meals. Remember, eat those carbs while your insulin sensitivity is at its highest. So, let’s look at those meals again and see what our macronutrient breakdown will look like.
TIME      FAT    CARB    PROTEIN        CALORIES
9am        13       60               30                 447
12pm       5        40               30                 325
3pm         9        30               30                 321
6pm         13       20               30                317
9pm        15        10                30                295
TOTAL     54      160           150               1705
If you need help determining your calorie intake, I recommend and use the BodyMedia FIT Armband.

Nutrient Timing Principles

As you can see, as the carbohydrates taper off into the evening, I start replacing the calories with fat – healthy fats. Your diet may need more carbohydrates or less depending on your workout intensity, but the idea of tapering off your carbohydrates throughout the day remains the same. The numbers don’t have to be exact. Just be mindful that you’re tapering off throughout the day. To summarize the principles of nutrient timing:

• Time your carbohydrate intake around your workout. This is when your insulin sensitivity is at its highest.
• Taper off your carbohydrates as the day progresses. Your insulin sensitivity is lowered as each meal containing carbohydrates is eaten.
• Little to no carbohydrates in your final meal of the day. Are you about to do some high-intensity exercise? They aren’t needed to fuel exercise, so don’t eat them. Your liver glycogen stores should be full enough from the prior carbohydrate meals to fuel brain and nervous system function without having to break down protein through gluconeogenesis.
• As your carbohydrate intake is tapered off through the day, start replacing calories with healthy fats. Sources include nuts, seeds, flax oil, fish oil, etc.
• Taper off your calories throughout the day also. The majority of your calories should be eaten around your workout.

Give nutrient timing a try if you find your progress has stalled. You may just find that putting your body into an optimal fat burning environment is just what you need to get your fat loss going again.
FREE EBOOK: The 10 Forgotten Rules of Weight Loss

Natural Eczema Treatment

If you or someone you love has eczema I have great news for you! Its time to say goodbye to all those prescription medications, This homemade eczema cream is a lifesaver, at least it was for me and my family and I bet it will be for you too!
All you need is:

¼ cup of oats, Oats contains healthy fats that help moisture to soften and repair your skin.
¾ cup of coconut oil, Coconut oil fat reduces the appearance of wrinkles without any irritation.
Few drops of rosemary oil, Tones your skin and removes dry.
1 tablespoon of olive oil, Olive oil contains linoleic acid, a compound that prevents water from evaporating.

It as simple as this, first grind the oats till they look like powder, meanwhile melt the coconut oil over low heat.
Add rosemary to the melted oil, then the oat powder and finally the olive oil, and stir all the ingredients together until the mixture blends, pour in a container and let it still for several hours. Apply to skin and let the magic begin!
Source: http://diyconfessions.com/2012/11/15/homemade-eczema-creamskin-moisturizer/
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Detoxification

Detoxification

This poster is just amazing! We have so many requests from people wanting to know what a detox is, why they should do it, and how to do it. This poster has it all and then some. In today’s society we need to give our bodies a rest from the harm we do on a daily basis, a good detox should make you feel more awake, alert, energetic, and lighter. Enjoy!

How to DETOX your body? Find the answer here. Visited (9947) times!

The Disordered Eater’s Guide for Healthy Weight Loss

Written by Tony Schober · 19 Comments

Are you a disordered eater? Disordered eating is the more common cousin to eating disorders. It encompasses a much wider array of unhealthy eating habits. I’ve struggled with disordered eating for as long as I can remember, and the following 5 tips have helped me tremendously, and I hope they do you too.

Admit You Have a Problem

I know that conjures up images of Alcoholics Anonymous, but this is a must first step to taking back control of your eating habits. For the longest time, I never thought I had a problem, but the more I thought about it, I could see how my nutrition obsession was negatively affecting me. Before I could fix my eating problem, I had to understand there was a problem to fix.

Don’t Count Calories

This is one of the first positive choices I made. I used to count every calorie, know my macronutrient breakdowns, and know how many calories I burned every day. I’d log every meal, and count every step taken in a day.
I don’t have a problem with calorie counting. I think it teaches you a lot about your food, and I think everyone should do it for at least a couple of weeks. However, counting calories had me thinking about food nearly every waking hour. The good news is that all those years of calorie counting gave me a good idea of where my calorie intake was. I could eat based on how I felt instead of what my spreadsheet said. The feeling is quite liberating.
Read more about why you should stop counting calories to lose weight.

Don’t Weigh Yourself

This is going to be one of the hardest things for most people. The scale keeps them in check, but it’s that feeling of being out of control that’s a problem for many. The reading on the scale influences their whole day. It changes your emotional state, and it makes you eat more or less.
I still weigh myself more than I’d like, but I use it more for calculating body fat percentage. For some people, numbers are triggers. Those people may be better served not measuring anything and going by how they feel and look. Otherwise, taking skinfold measurements are a good compromise.
See why you shouldn’t use the scale to gauge healthy.

Don’t Deprive Yourself

I used to swing back and forth between periods of no-mistake eating and week-long binge fests. I quickly learned that my binging was brought on by feelings of deprivation. The thought of never getting to indulge can be a difficult one to accept.
Realize that there isn’t an on/off switch to healthy eating. There’s an in between that you can settle into and be happy with. You can have some of those forbidden foods and still make progress. You just have to put rules into place that keep you working towards your goals.
Here are some cheat day guidelines to follow.
Find out if cheat meals are holding you back.

Change Your Environment

Sometimes all you need is a change in your environment to change your eating behaviors. If counting calories is negatively affecting you, delete the journaling app you have on your phone. If you obsess over your weight, put your scale out of site. If binge eating is your problem (hello, that’s me), find out your trigger points and then change your environment so they are less likely to be experienced.
For me, that meant not bringing low-quality food home. If I want something not-so-healthy to eat, I go to the food. That environment change alone was the biggest contributing factor to getting my binge eating under control.
Disordered eating is not a death sentence for you weight loss goals. With a little awareness and pro-activeness, you too can gain back control of your eating habits and be successful.
MUST READ: The Definitive Guide for How to Lose Weight
FREE EBOOK: The 10 Forgotten Rules of Weight Loss

What Causes Bad Breath? How to Cure it Naturally

An improper diet can lead to stomach problems and a deficiency in good intestinal flora, bacteria in the mouth, stomach and intestine problems, sluggish bowels, and sinus or throat infections.
Certain foods, tobacco, and alcohol are the most common causes of bad breath. There are many ways and remedies you can use to freshen your breath, starting with eliminating what causes the bad breath, such as white sugar and bleached white flour, and introducing a diet based on seeds, nuts, grains, vegetables, and fruits. Avocado helps eliminate intestinal putrefaction, which can lead to bad breath, so it’s a great add to your shopping list.
It is important to know that there are some liquid offenders that leave a residue that can attach to the plaque in your mouth and infiltrate your digestive system, these include coffee, beer, wine and whiskey, which are recommended to avoid, but it can also happen with natural food such as onions, spices and garlic but since they provide many benefits to the body it is advisable to brush teeth immediately after ingestion. This is not true of coffee and wine, brushing after ingestion can cause the staining material, called tannin, to be pushed deeper into the enamel.

The best solution for bad breath is to practice good oral hygiene and keep the mouth, tongue, teeth, and gums clean and healthy. Brush and floss your teeth regularly and clean your gums to remove bacterial buildup.
Try natural remedies to fresher your breath such as: chewing some leaves of parsley after eating, which is rich in chlorophyll, a green plant compound that kills bacteria that cause odor, also chewing unripe guava or guava leaves is an excellent tonic for the teeth and gums.
You can also use natural oils with your toothpaste such as tea tree or peppermint while brushing, cardamom seeds and fenugreek seeds can also help sweeten your breath. Visited (12497) times!

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Why Calories Are Not the Same

 

Not all calories are the same; in fact the quality of the calories determines the quantity your body burns or stores. There could be two products with same amount of calories but not the same quality, which will affect your weight and your health.

Calories in fiber can help you delay the absorption of calories, some calories are also delivered to your intestine, where your bacteria burns them for their own energy source.

When you are metabolizing protein your body uses twice the energy than it does for carbohydrates, this is because of the thermic effect of food. Protein also helps you reduce hunger hormones, so your calorie consumption will be less.
Calories in carbohydrates such as starches contain mainly glucose, which every cell of the body uses for energy, on the contrary fructose, found in processed foods, sugary products and sodas, is metabolized as fat in your liver, leading to chronic diseases and diabetes.
Choose your calories wisely. It could be the same amount, but that does not mean your body will process them equally.
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Natural Ways to Stop Excessive Hair Loss

If you have long hair, you know you shed a lot, even with short hair, there are hairs on your sweaters, on your pillows, in your drain. Normal hair shedding is 50-100 each day. Shedding more hair than this is excessive, this can be caused by diet, stress, high androgen birth control pills, post pregnancy, menopause, thyroid disorders, and autoimmune diseases; the most common cause, however, is bacteria and fungus.

That sounds pretty gruesome, and there are ways to combat this. For starters, loosen up! Lack of air to the scalp provides a damp environment, which makes a breeding ground for bacteria, things like weaves, extensions, tight buns, ponytails, hats, and head wraps are the most common culprits, also, lack of oxygen to the scalp weakens the hair follicles.
Product buildup and and infrequent washing may also contribute to this, with infrequent washing dust can build up on the scalp, there are many factors to how often you should wash your hair, anywhere from twice a week to once a month is the norm.

Garlic can improve your scalp health and strengthen your hair. To use it blend with your conditioner into a paste, apply to scalp, cover with plastic, leave on for one hour and shampoo as usual. You can also take an oral garlic supplement, it will take about a month to show a difference.
Coconut oil is high in lauric acid, which counteracts the microbial action from dust, it will also tame frizz, apply to scalp, leave sit for 20-30 minutes, shampoo as usual. To tame flyaways you can rub a little between your palms and smooth through hair as you would a serum.
Tea tree oil is also a natural anti-bacterial agent which naturally unclogs hair follicles, as well as smoothing away the frizzies naturally. Grapefruit will naturally strip your hair of chemical build-up, can lighten your hair a little, and leaves your hair smelling wonderful.
Keep your hair healthy, beautiful, and as much as possible still with you.
For more please see source: http://urbanbushbabes.com/2012/01/garlic-coconut-vinegar-tea-tree-grapefruit-seed-how-to-decrease-shedding-and-eliminate-bacteria/
http://voices.yahoo.com/alternative-uses-grapefruit-2991276.html Visited (32961) times!

8 Unhealthy Foods You May Think are Healthy

This article may help you to be aware that what you think is healthy may be the complete opposite. Here we give you the list of 8 unhealthy foods you may think are healthy.
Pasta: The typical fare you get at the grocery store is practically plain white flour, with water and eggs, this means no minerals, vitamins, fiber or anything your body needs, so you are eating a bowl of shaped pasta as empty calories.

White Bread: To put it simply, this is pasta, shaped as bread.
Soup Mix: This can be seen as an artificial mixture filled with salt and preservatives, which are major contributors to heart diseases .
Ketchup: A spoon of ketchup can be synonymous with a spoonful of sugar with a pinch of salt (by pinch I mean less salt than sugar, but still enough to be extremely harmful to your health)
Diet Soda: “Diet” Sodas can be even worse than sugar-filled versions, thanks to the artificial sweeteners they use, like Aspartame, which can increase the risk of certain kinds of cancer, in my opinion stay far away from anything that says “diet” or “light”.
Soy Sauce: It has very high amounts of salt and there are often chemicals known to increase the risk of certain types of cancer.
Salty Peanuts: Nuts themselves are very healthy and packed with many healthy fats, fiber and minerals we need, but these days the majority of peanuts sold as snacks come packed with huge amounts of salt, roasted and often coated in unhealthy fats or sugar.
Fruit juice: Commercial fruit juice is pumped up with extra sugar and the pulp has been removed, which provides the essential fiber (a good counterbalance to all the natural sugar contained in the fruit)

21 Ways to Stay Healthy at Work

Written by Deanna Schober · 3 Comments

If you work in an office, you’re likely spending 8+ hours a day in a cubicle or room under artificial lighting and sitting for the majority of your day. On top of that, you probably have people around you bringing in donuts and snacks, or you keep snacks in your drawer to combat the stress of your day. Generally speaking, office environments can be detrimental to your overall health.

Offices Are Becoming a Danger to Our Health

Human beings are not made for this environment, and it’s not good for our health and it’s probably even making us sick. We need sunlight. We should be moving and active. We should be enjoying our food and eating for energy and health, not staring at a computer screen and eating processed junk food under stress. More and more studies are published every day showing us that sitting at desks is killing us slowly [1], [2], [3]. Some companies are beginning to recognize that better health increases work productivity, and are offering their employees incentives for getting in shape through insurance discounts, gym memberships, and employee wellness programs.
Maybe you work out every day and think that you don’t need to worry about your health. This couldn’t be further from the truth. Even daily workouts are not enough to counteract the damage that sitting in an unnatural environment all day long causes to our bodies and mental health.

A Little Change Can Go A Long Way

But just a few simple changes can keep you healthy, even if you’re in an office all day. These may not seem like much, but try just a few and you’ll see that they make all the difference in the world. Here are 21 tips for staying healthy at work:

1. Take the stairs as often as you can.
2. Set a timer to remind you to get up and move, stretch, walk, or even just stand for 5 minutes every 30 minutes to an hour. I’ve been using StandApp and have really liked it.
3. Get outside for a walk at lunch or at one of your breaks.
4. Eat your lunch outdoors on nice days for a dose of sunshine/Vitamin D. Avoid eating at your desk whenever possible.
5. Make a rule not to eat when you are stressed. Practice deep breathing instead.
6. On the weekend, prepare healthy lunches and snacks for yourself for every day of the work week. Put them in individual glass or plastic containers, grab and go. You can also make large batches of your healthy dinners, portion, and freeze for your own microwave meal. Read more about the weekly ritual of meal prepping here.
7. For client or corporate lunches out, check the menu ahead of time online and have a plan for ordering the best option so you’re not making quick and compulsive decisions on the spot. Read more about how to eat healthy at restaurants here.
8. If you’re rushed for time in the mornings, make your breakfasts in large batches too. Example: You can make a week’s worth of breakfast tacos using whole wheat tortillas and eggs; freeze and reheat.
9. Start a group in your office for people who want to establish healthy habits. The more support you have around you, the easier it will be. And you could make a big difference in someone else’s life!
10. Smile at your co-workers, even the difficult ones. You’ll feel awesome and your positivity will be contagious.
11. Keep a water bottle at your desk and full of water. I use this bottle and it helps me to drink more water than I normally would. Yes, you may need more bathroom breaks, but think of them as built-in reminders to get up and move!
12. Try to get up early and exercise before work. The endorphins will give you energy and help you combat stress all day long, and will make you a more productive worker.
13. Get 8 hours of sleep every night. We rid ourselves of the stress hormones during sleep, so the more you can get, the better you will feel. Read more about sleep and weight loss here.
14. Wear a pedometer and make it a goal to get at least 10,000 steps per day. If you don’t have a pedometer, many smartphones have free pedometer apps.
15. Do as much work as you can while standing or walking. Ask yourself, can I do this while standing? Can I meet with this person and walk at the same time? My husband and I have our best meetings while on our daily 3.5 mile walk.
16. Watch your posture, and try to sit up straight. Adjust your desk, screen, and keyboard so that you are not slumped over to be able to see well.
17. If water is boring for you, you can sip healthy drinks at your desk too. Here is a list of 8 healthy drinks besides water for added taste bud stimulation (although red wine is probably not the best choice for work )
18. Avoiding procrastination is a great way to combat stress. Meet your deadlines early, start projects as soon as you get your hands on them.
19. Park your car in the back of the lot to add some extra steps.
20. Make smart choices at happy hours – 1 or 2 glasses of wine is the best choice, clear liquors with a splash of juice or soda water is next best. Learn more about alcohol and weight gain here.
21. Schedule your workouts and breaks in your planner or calendar, just like you do your meetings.

What do you do at work to keep yourself healthy? Any tips or tricks to share?
MUST READ: The Definitive Guide for How to Lose Weight
FREE EBOOK: The 10 Forgotten Rules of Weight Loss

Stretch Your Neck

I love this poster! No fair cheating, even if you can read upside down and/or sideways, your neck will thank you for it. Now straighten up and sit in your chair right, take a deep breath, and see how much better you feel!

How To Use Olive Oil For Removing Earwax

We are going to tell you how to remove earwax using olive oil (or almond oil). This procedure is natural, effective and cheap. Also you can use any kind of olive oil you have at home. Before starting all these procedures, put the dropper (full of olive oil) in room temperatures to avoid the harms of hot/cold oil.

First put your head on one side and pull your ear up and out to straighten your ear canal.
Use a dropper to apply couple of drops of olive oil in your ear.

Then hold your head in the same position for 4-5 minutes and massage the muscles around your ear to loosen the muscles and the wax in your ear.
After 5 minutes you can lift your head and remove anything that comes out of your ear with a tissue. You can do the same procedure for the other side too.
You should follow these procedures 4 times a day, until all the wax completely disappears. If the problem persists for more than a week, you need to go to a medical center to remove the wax.

Fat Flush Water

Recipe 1

All you need:

• 1/2 lemon
• 4 peppermint leaves
• water

Chop the peppermint leaves in small pieces. Mix the water, lemon and peppermint. Leave them together for a few minutes,and enjoy.
Recipe 2

• 1/2 lemon
• 4 peppermint leaves
• water
• 3/4 cucumber

Chop the peppermint leaves in small pieces. Chop the cucumber in circles. Mix the water, lemon, peppermint and cucumber. Leave them together for a few minutes and enjoy.

Weight Loss 101

Wow I love this! This poster has easy to read, simple information on what it takes to lose a pound of fat, and what it takes to keep it off. The formula is so simple even I can understand it! This is what keeps a person motivated, a great tool to post in your workout area or on your fridge, be healthy!!

9 Foods to Rev Up Your Sex Life

If lately you have been more eager to sleep than have sex, your sex drive may need a booster shot.
All you need is to add a few key foods into your diet to boost libido and get back in the mood. Here are a few:

• Black Raspberries

This phytochemical-rich food enhances both libido and sexual endurance.
Consume 10 black raspberries or a tablespoon of seeds a few hours before getting busy.

• Broccoli

They are high in vitamin C content, which aids in blood circulation to organs and has also been associated with improved female libido.

• Cloves

In India, cloves have been used to treat male sexual dysfunction for centuries, clove extracts produce an increase in the sexual activity of normal male rats.
Add a little cumin and cinnamon and you’ve got a tasty, multifaceted aphrodisiac.

• Figs

They’re considered excellent stimulants of fertility and enhance the secretion of pheromones

• Watermelon

A sweet libido-booster, although it’s 92 percent water, that remaining 8 percent of fruit is jam-packed with vital nutrients for sexual health.
Watermelon has ingredients that deliver Viagra-like effects to the human body’s blood vessels and could even aid in increasing libido, it contains a phytonutrient called citrulline, which the body converts to arginine, an amino acid that boosts nitric oxide levels in the body, which relax blood vessels in the same way a medicine like Viagra does.

• Eggs

Eggs are high in protein, which is a source of stamina, and they’re also low in calories, in addition, they’re a good source for amino acid L-arginine, which has been shown effective in treating types of heart ailments and erectile dysfunction.

• Saffron

Saffron can improve sexual performance.

• Lettuce

Iceberg lettuce contains an opiate that helps to activate sex hormones.

• Ginger

Ginger helps circulation, temperature adjustment, mucoid detoxification, and is also a libido enhancer. Ginger also lends itself to defense against winter’s hard cold and flu season.
Sources:
From: Home Remedies from a country Doctor from Jay Heinrichs, Dorothy Behlen Heinrichs, and the editors of Yankee Magazine, 2013.
From: Natural Remedies for Healthy Living , The Readers Digest Association,2011
From: The Illustrated Encyclopedia of Healing Remedies, C. Norman Shealy 2002
From: http://www.fitnessmagazine.com/health/sex/better-sex-guide/libido-boosting-foods/