Can shakes and smoothies help you in your weight loss goals or will they pile up the calories?

Many dieters have started drinking smoothies as a method to lose weight and improve their health. And if you do it right, smoothies can help you lose weight, but you have to drink the right kind of smoothies. If you drink the wrong kind, you can actually gain weight and be left wondering why.

A smoothie weight loss program is usually made up of a plan that has you replacing your regular meals with low calorie / high nutrition smoothies. You can either replace all your meals with smoothies or you can substitute one or two of your meals each day with smoothies.

If you do the second method, you will usually replace breakfast and lunch with a smoothie and then eat a healthy low calorie sensible dinner.

There are many different types of smoothies you can make that will help you lose weight. You can make smoothies that only contain fruit. You can drink smoothies that are a combination of fruits and vegetables. Another way you can make a smoothie is to add protein powder to your mix.

You may have seen a Vita Mix commercial or attended a live presentation at your local store where they blend up a wide variety of fruits and vegetables and give you a sample to taste. You may have been surprised at hose delicious freshly blended fruit and vegetable combinations can be.

People who drink a lot of smoothies that contain fresh fruits and vegetables are supplementing their diet in a marvelous way with loads of nutritious enzymes, vitamins and minerals that their bodies need to stay healthy and fight off disease and illness.

Smoothie drinkers often comment that they love that they are enjoying something that tastes so good while also getting the recommended daily allotments of fruits and veggies in their diet. Smoothies just make it so easy to improve your intake of nutritious low calorie healthy foods.

Smoothies are also a great on-the-go meal for our very busy lives. You can easily whip up a smoothie and take it in your car to drink on the way to work. You can also pre-make smoothies to drink for lunch. Just keep them in a cooler or in a thermos and shake them up well just before you drink them.

There is a reason why Jamba Juice has become so popular. Folks are learning just nutritious and delicious smoothies can be. And how easy they facilitate weight loss.

Be forewarned though, you can probably make a healthier smoothie at home than what you can get at a Jamba Juice or another juice shop . Quite often smoothie stores will add sugar-sweetened fruit to your smoothies which is not necessary and will just add a lot of extra calories that you do not need or want.

If you make your smoothies at home you control the ingredients and ensure that you are not getting added empty calories.

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However you would be incorrect (just like I was ) when I found out that man named William Banting may be one of the first people to propose a diet that eliminated or drastically cut back on  bread, beer, sugar, pastries, and all other carbohydrates, and relied heavily on meat.

He published a small pamphlet about it in 1869 and quickly became a sensation in diet circles.

In the 20th century of course this was followed by diet fads like The Scarsdale Diet and the Atkins Diet.

The question is, if low carb diets are so great and they work so well, why are we all still struggling to lose weight?  (Approximately 64.5 percent of Americans are either overweight or obese, according to the United States Department of Health and Human Services. )

And the answer is: low carb diets, like all diets,  do work well in the short term. In the long term, they fail, and can actually harm your health.

When you first go on a low carbohydrate diet, your body is forced to raid its fat stores, which makes it burn glycogen, a type of carbohydrate.  Water binds onto glycogen, and when the body starts burning glycogen, the water is released.

In the early stages of a low carb diet, you will be urinating frequently and losing a lot of water weight.

This makes it appear as if your diet is a success, and has a lot to do with the popularity of high protein low carb diets. These diets start off with a bang, that’s for sure.

And this allows people in the diet industry to continue to promote low carb diets as the only real road to weight loss success. After all, the sale of millions of dollars of low carb diet books, recipe books, frozen meals, and prepackaged foods depends on the belief that low carb is the only way to go.

But here’s the problem: it is very hard to stay on a low carbohydrate diet for any length of time, because they have a number of unpleasant side effects like bad breath,  constant cravings for sweets, low energy, irritability, and constipation.

The minute you start eating normally again, the water weight comes back on. And most people blame themselves, rather than realizing that this particular type of diet is set up in a way that is doomed to failure.

Before starting any diet you should really discuss it with your doctor

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When eating healthy is not a way of life, incorporating it can be extremely frustrating initially. One way of embarking on the route to a healthier diet is to create healthy recipes. The first step is to make the right choices. Choose skimmed milk instead of whole milk. Prefer a snack of fruits to a packet of potato chips. Replace the butter that you lavishly spread on baked chicken with Worchester sauce. Use high fiber cereals like brown bread and barley.

Replacing healthier ingredients for the fatty, starchy ones in a recipe can help in this process and can give you a further motivation that you require to continue with a healthy recipe diet. Use fresh poultry instead of those that have been treated. Use egg whites instead of the whole egg. Soups can be made healthier by creaming off the fat that forms on top by freezing them before reheating and consuming.

Encourage the practice of having family meals since regular meals tend to be more nutritious and inculcate smart eating habits. Stock up all the ingredients that allow you to make healthy recipes and limit your purchase of high fat, high starch and high sodium foods. Work in fruits and vegetables as part of a daily plan.

Even after taking these measures, if you find that you are not eating healthy, it is probably due to the snacking that you are indulging in between mealtimes. To ensure that even your snacks are healthy, schedule a snack time into your day routine. This could be mid morning or mid afternoon. Some healthy snack recipes could be low fat yogurt or fruit juices that have not been artificially sweetened and bran muffins.

Last but not the least, be careful against total deprivation as that will only want you to eat the indulgent foods more. The judicious decision to make is that of moderation and not depravity. Even with a busy schedule, it is possible for people to eat healthy foods even if they only have a short time in which to prepare their meals.

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Do you know that through fitness training, you increase your energy level? Yes, that’s right! By exercising you increase your heart rate, hence build up energy in you when it is needed.

If you were to observe carefully, you not only firm body parts you’ve targeted since the first day you join the training, but also other parts of your body that played a role to help you achieve your target.

For instance, you’ve been dying to have great abs, and by focusing on exercises to achieve that, you also managed to firm and tone up your thighs. The best part, the way your body fit into those clothes you’ve been eyeing through the glass door of your favourite shop! Aren’t all that true?

But something you might not be aware of is the benefit of fitness training towards your mind. Keeping yourself disciplined with your fitness training schedules not only help you lose weight or gain that dream body you wished for, but also stabilize the condition of your mind.

Every time you exercise, you stimulate your mind, therefore improving your overall mental state as well as alertness towards yourself and surrounding.

Are the grocery bags too heavy to carry from the car to your kitchen? Are your kids the most hyperactive kids in the world? Fitness trainings are not just for losing weight and looking great.

It varies based on each individual. If you easily get tired from carrying those bags and keeping up with your kids, it’s time for you to be involved with weight training exercises. It will help you with your energy level and lead a stress-free lifestyle.

Maybe then, you will be able to keep up with your high-on-sugar kids.

Those of you who suffers from high blood pressure, arthritis, diabetes or high cholesterol, get off your couch and enrol yourself into fitness training! Exercise is good to improve your illness and there are even specific exercises to help you with each ailment you suffer from.

Most of the time, your doctor will advice you on which exercises you need, but there are some who doesn’t. So get advice and consultation from a professional exercise trainer. Let him know what your illnesses are and he will let you know what exercise needed based on it.

Have had strokes or heart attack? Is that the reason why you are not exercising? It is normal for those who recovered from this kind of illness to feel scared or phobia to do exercises on their own.

So get yourself a personal trainer. A qualified trainer can assist you through your exercises and advice you on what type of exercises suit you best. So now you do not have to worry anymore. You will feel confident, healthy and enjoying an improved lifestyle.

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Green tea for weight loss?

Are you looking to lose weight and wondering if green tea can help your cause. Below are the properties of green tea

1. Flavanoids - alters norepinephrine, a hormone that monitors the calories burned. Through this substance, more calories are burned by the body.

2. Catechin polyphenols - this substance promotes the fat burning environment in the body. Through combination with other green tea ingredients, catechin can be a very potent ingredient used to lose weight.

The Benefits Of Drinking GreenTea For WeightLoss

Most weight loss products today contain substances which make your heart go faster. There are also other side effects which may be detrimental to your health. But with greentea, no adverse effects can be expected. The substance is very safe to consume and is extremely beneficial to your health.

Maximizing The Effects Of WeightLoss Through GreenTea

Losing weight is made even more possible through the help of a good diet plan and exercise. Although the tea itself is useful enough, adding a diet plan and a regular exercise program may provide more positive effects on your body. Because it provides a fat burning environment, it is easier to lose weight if coupled with other weight loss programs.

Some Ideals In GreenTea And WeightLoss

Greentea is a general name for the herbal product. This supplement can come in many brands. You need to choose a good brand which can provide pure greentea extracts. The product also has to be derived through natural means so safety and efficacy can be guaranteed.

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You don’t need to compromise your complexion to get the beach body you’ve always wanted – you can lose weight AND wrinkles with this easy eating plan.

#1  SPICE UP YOUR LIFE
Sprinkle, chop, grate and grind at least three herbs and spices on to every meal. You are not only adding extra flavor but also a range of different skin and brain-friendly antioxidants, vitamins and minerals. Herbs have medicinal powers as well. It is a way of upgrading your nutrient intake without supplements. Some spices also increase your metabolism, and make you feel fuller and more satisfied.

#2  SNACK ON YOGURT
The low fat (not fat free) variety, not the sugar-filled creamy kind. You can add a teaspoon of sugar-free jam or honey or a teaspoon of cinnamon. High in protein and calcium, low fat yoghurt may also help to burn fat.

#3  EAT FISH EVERY DAY
Because you only want to eat quality protein, try to eat fish every day as well as lots of chicken, eggs and low-fat diary products. Lean cuts of red meats are fine once a week. Fish that are high in beneficial omega fats – especially salmon and mackerel – can be eaten up to four times a week.

#4  MAKE SUGAR YOUR ENEMY
Keeping your blood-sugar level is important for controlling food cravings. Sugar is also aging for your skin. That means eliminating sugar in its many forms. Sugar cans even be found in supposedly healthy snack bars and breakfast cereals.

#5  FEEL FULLER WITH FIBER
High fiber foods are good for keeping blood sugar balanced and helping you feel full. Go for whole grains, such as brown rice and oatmeal, as well as lots of greens, root vegetables, peas, beans and lentils, seeds and nuts.

#6  DRINK WATER
Try to drink around 6-8 glasses  of water every day.
You can also get water from fruit and vegetables: apples, broccoli, grapes, lettuce, peaches and tomatoes are all around 80-90 per cent fluid. If you are hungry between meals have an 8 ounce glass of room-temperature water with lemon or a cup of tea. Wait 20 minutes.
If you are still hungry have an apple.

#7  MEASURE YOUR PLATE
No more than a third of your plate should be animal based (ie protein, like chicken, fish, eggs and meat). the remaining two thirds should be made up of either two or more different vegetables plus healthy whole grains such as lentils, brown rice or pasta.

If you try to follow these seven simple rules not only will you notice a difference in your weight and appearance but you will feel a whole lot better in yourself.

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What you put into your body: You don’t have to do heavy exercise, starve yourself, count calories or take dangerous pills. What your body really needs are the kinds and amounts of foods it was made to eat.

You’ll be pretty safe if you avoid processed, high sugar, high fat foods and cut down on your portion sizes. You don’t have to make a science out of it. Think moderation – too much dieting doesn’t work any better than too many calories. Play it safe and avoid extremes.

How you use your body: Moderation is just as important for exercise as it is for food. If you feel a calling to be an athlete, then by all means go for it.

Physical skills are fun to use, rewarding in their own right. But if you’re trying to burn off calories, remember that it takes a lot longer to burn calories off through exercise than it does to consume them in the first place.

For weight control, you will get most of the benefits from easy to moderate activity together with eating right. Keep your exercise fun and easy-going, unless you are aiming for more than just losing weight.

Easy is really the key idea for the mental side, too. This is where you can get the most from uncomplicating things. Most of us approach things like losing weight as if they were huge, difficult, and hard to succeed at. But how easy it is to gain the weight in the first place!

It takes years of sustained effort, and we don’t even notice that we’re doing it. That’s because it is enjoyable (at the time). Why not make losing weight enjoyable too? Make it rewarding in its own right.

Make it a new interest or hobby to explore Mediterranean or other cuisines. Enjoy the new skills of being able to glance at a bunch of ingredients and know which ones will be delicious yet healthy.

Make a game out of noticing your body changing and your well-being improving. Thoroughly enjoy the process, and also imagine yourself after the diet has already worked, thinking back over how you did it. Nice, huh?

So forget about all the calorie tables and portion calculations, along with the dreadful discipline and deprivation. Make it enjoyable and give yourself something to look forward to. You will thank yourself for it.

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Heart rate monitors used to be exclusively operated by physicians and nurses alone but that was soon rectified with today’s multi-tasking generation. Every person seemed to want to know about everything that was related to them and that of course included monitoring their own heartbeats.

What is a Heart Monitor?
Also known as a cardiac monitor, a heart monitor is a piece of electronic equipment that can be used to track or observe heart functions continuously.

It allows people to place a numerical value on their healthiness based on their heart rate and have a target heart rate to work for. The more complex versions of the heart monitor allow physicians to see any signs of deterioration or improvement and make the necessary adjustments immediately.

Types of Heart Monitors
Today, heart monitors are produced by the millions and designed to cater specific types of individuals. Some heart monitors are primarily designed for weight loss programs while others are meant for the use of athletes or fitness programs.

Some are wireless or come as a built-in feature of exercise equipment like a treadmill or an exercise bike.  It can be strapped to your wrist or of considerable size. It may or may not emit any electromagnetic waves, depending on its purpose. A fetal heart monitor, for instance, must not produce any waves at all as this may affect the health of the baby.

Factors on Selecting the Best Heart Monitor for You

ECG-Accurate Monitors with Chest Straps – Heart monitors that come with chest straps are more often not the most accurate of heart monitors. The chest strap is strapped around your chest, a few centimeters below your breast.

It contains a device that’s able to detect electrical activity of your heart and transmit it to the brain of the machine – just like an ECG. The results are shown on the display monitor, which most of the times is attached to your wrist like a watch. Others however prefer results to be transmitted through audio messages via earphones.

Upon choosing heart monitors with chest straps, you need to remember to keep the strap constantly connected to your body lest you want the heart monitor to produce inaccurate readings.

Lastly, the only alternative against buying heart monitors with chest straps are the ones that rely on pulses on your fingertips. These however do not provide readings as accurate as those with chest straps.

Heart Monitor Features – Basic and lower end models tend to display only your heart rate and maybe the elapsed exercise time as well. This of course does not provide sufficient information if you want to know exactly how much you need to improve before you can be qualified as a completely healthy individual. Higher end models will naturally offer a wider range of features – for a price. Examples of such features are – but not limited to – heart rate zone alarms, timers and number of calories burned. It may also allow users to set pre-programmed workouts along with a targeted heart rate.

Ease of Use – Lastly, you must purchase a heart rate monitor that you will have no problems of using. What good would a high end heart monitor do if it takes you an hour to operate it? Are the numbers and words appearing in the heart rate monitor readable? Can it be used in no-light situations? Are buttons well-labeled and ergonomically positioned?

To Buy or Not to Buy a Heart Monitor
Heart monitors can be especially costly, more so if you are intent on purchasing higher-end models. If you have a limited budget, you should ask yourself whether or not you truly need to buy a heart monitor. You can of course purchase one of the lower-end models but low quality heart monitors can lead to inaccurate results and that sort of defeats the purpose of buying one.

If you are intent on purchasing a heart monitor, you need to ask yourself another question: do you need to make a solo purchase or is it alright with you to use the heart monitor that comes as a built-in feature of a treadmill? Lastly, you should remember as well that you can always pay your doctor regular visits and have him monitor your heart rate for you.

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Pole dancing is not just about sex appeal anymore. The dancing aspect offers cardiovascular benefits while the pole movements offer a challenging muscle-building workout. From California to the Bible Belt, women are appreciating the increased fitness and self-esteem that comes with learning pole dancing. Women are even pole dancing at home on removable poles installed in their recreation rooms.

According to pole dancing instructor Angela Edwards, “We get preachers’ wives, teachers, nurses, accountants, lawyers, anyone between the ages of 18 and 70. The dancing part is where you get the cardiovascular benefits. You see good results. We have women who come in here 40 to 50 pounds overweight and drop it in about six to eight months and they get great, nice, hourglass curves.”

The movements on the pole are actually a form of weight training, since the dancer has to balance and maneuver herself around the pole. Pole tricking is a learned skill and students must do plenty of stretching before getting started to avoid injury. Much like any other fitness program, students must warm up, cool down and exercise reasonable caution when learning new moves.

Some of the “pole tricks” students learn in class include:

Fireman Spin – the dancer balances her weight against the pole while spinning.

Bridge – the dancer holds the pole with one hand, straddles the pole between her legs and arches her back while bending her knees to see the person behind her.

Walk Around – the dancer pulls back her shoulders, pushes out her chest and buttocks, holds the pole in the crook of her arm and confidently struts around the pole.

Leg Grip – the dancer holds onto the pole with both hands, jumps on the pole and grips it between her thighs with one leg bent and the other extended while she spins around the pole.

Mats are placed under the poles to keep students safe as they practice new moves. Usually stretches similar to Pilates are done for about a half hour before attempting pole maneuvers so students are limber and do not get injured.

The tricky pole movements are challenging so women get fit while they have fun. An additional benefit is the level of confidence women feel after learning pole dancing. With their newfound skills and improved physiques, women also feel more attractive to their partners.

The pole dancing health craze is an effective work out that empowers women to feel more sexy and fit.

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Eat less … lose weight?!?  – That’s one way but here are 16 tips that make more sense.

1)  Don’t diet to extremes. Reducing calories by 15-20% a day will almost exclusively burn fat while larger cuts in calories will burn a combo of muscle tissue and fat. Muscle drives the metabolism – calorie burning. If you’re currently eating 3000 calories, reduce to 2400-2550, but do so according to smart guidelines like those laid out in The Living Health Weight Loss Audio.

2)  Graze all day. Professional athletes and models eat all day long yet keep their total calories under control. The grazing method, 5-6 small meals, elevates the metabolism. Each time you eat, the metabolism increases, and over a 6-10 week period, that increase can parlay into another 2-3 pounds of fat loss.

3)  Increase Protein. Carbs, protein and fat – are equal in their efficiency to be stored as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary fat. When calories drop, protein saves muscle which helps keep the metabolism elevated. Aim for 1.2 grams per pound of bodyweight daily.

4)  Play with Carbs. Carbs help retain metabolic boosting muscle yet they can stimulate fat storage. Following a modified low carb diet – staggering your carbohydrate intake is one of the most effective ways to jump start your
metabolism and to burn stubborn fat fast (as outlined in Maximize Your Metabolism and the Living Health Audio Program.)

5)  Go Backward. One reason fat loss comes to a halt; the body downgrades its metabolism to meet its dwindling intake of calories. The solution: dramatically increase your calorie intake once every 2-3 weeks. The one day splurge “re-sets” the metabolism by restoring thyroid levels, the calorie burning hormone that declines with dieting.

6)  Skip the Late Night Carbs. Carbs eaten before bedtime are more likely to be stored as body fat so focus on lean proteins and fiber based vegetables like broccoli, cauliflower and salad fixings. The lone exception: if you train late at night and your goal is to build muscle mass, you’ll need the carbs to replenish glycogen and support growth.

7)  Go Fish. When calories are controlled, the inclusion of omega-3 fatty acids found in salmon, trout and sardines may promote speedier fat loss. One study revealed dieters who ate fish on a daily basis lost more weight than those who ate fish just once a week (Am Journ Clin Nutr 70:817-825, 1999)

8)  Go Spicy. Red peppers, the spicy ingredient in Mexican and Indian dishes contains Capsaicin which can increase the metabolic rate by effecting the Sympathetic Branch of the Nervous system. Spiking your chicken dishes with red might be a small benefit or you can gulp 5 to 10 encapsulated grams of Capsaicin from your local health food store. (Journal of Nutrition 116:1272-1278, 1986.)

9)  Don’t Be Cardio Crazy! Radically reducing calories slows the metabolism short circuiting fat loss. Same is true with radical caloric expenditure. You know: 2 cardio sessions a day. Excess cardio slows the metabolism, promotes a loss in muscle and even can lower testosterone levels. For real results, stick to 4-6 sessions a week, 30 – 45 minutes at a clip and maintain a high level of intensity.

10)  Separate Cardio From Weight Training. What happens when you do cardio first and follow it up with weight training? You don’t build as much muscle density. How about cardio after training? You risk overtraining and the negative hormonal milieu that can stifle the metabolic rate. The best scenario; hit the cardio in the morning – on an empty stomach – get in a few meals and return to the gym later in the day to build muscle density.

11)  Serotonin Control. Serotonin is a brain chemical that helps controls hunger. Guess what? It can take a nose dive with dieting. ( R.J. Wurtman and J.J. Wurtman, “Brain serotonin, carbohydrate-craving, obesity, and depression.” Advances in Experimental Medicine and Biology 398 (1996): 35-41.) One way to prevent a drop; smaller, more frequent meals.

12)  Garlic Chicken! Mother Earth’s flavor enhancer stimulates adrenaline and uncoupling proteins (UCP). Adrenaline triggers fat breakdown and UCP, located in metabolically active “brown fat”, increase calorie burning. Garlic also controls cortisol levels which can supports muscle retention while dieting.

For best results use fresh raw garlic in your salads or on your other meals, but if you can’t handle raw garlic then use fresh bulbs in you cooking or give supplements a try. (Oi Y, et al., Allyl-containing sulfides in garlic increase uncoupling protein content in brown adipose tissue, and noradenaline and adrenaline secretion in rats. J Nutr 129:336-342,1999.) (Wang HX, Et al., Natural products with hypoglycemic, hypotensive, hypocholesterolemic, antiatherosclerotic and antithrombotic activities. Life Sci 65:2663-2677,1999.)

13)  Sip Green Tea. Green tea contains caffeine and polyphenols called epilgallocatechin gallate which have been shown to increase calorie burning. These special calorie burning compounds help burn an extra 100 or-so calories a day, about equal to a brisk walk. In maximizing fat loss, every calorie counts. (Dullo, A.G., et al., Efficiency of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr, 1999. 70(6):p.1040-5.)

14)  Fat? Yes Fat! To rip up, you have to eat fewer carbs, but on occasion – say once a week – you can add a little healthy fat, 2-3 tablespoons of olive oil, some red meat, walnuts or cashews. The reason? Dietary fat can make the body more effective in using and burning fat – as long as calories and carbs remain under control. (Thomas CD et al. Nutrient Balance and Energy Expenditure During the Ad Libitum Feeding of High Fat and High Carbohydrate Diets in Humans. Am J Clin Nutr 1992;55:934)

15)  Thyroid Support. Irony of Ironies. When you eat less and try to dump body fat, a lot of times the metabolism adapts and burns quite a bit fewer calories. One way to get around the slowdown is with phosphates. A combo of 537 mgs of calcium phosphate, 107 mgs of potassium phosphate and 25 mgs of sodium phosphate given to strict dieters yielded a 12-19% more elevated metabolism than dieters who did not use phosphates.

16)  Write It Down. This one seems simple, but it’s one of the most overlooked tips in shedding fat. Dieters who record what they eat, meal by meal, day by day, not only make better choices, but cheat less and eat fewer total calories. Writing it down “keeps you honest” and is a tool for reminding you that getting lean is a day by day process.

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