Control Your Cravings

"A Craving Is An Urge or a desire for a specific food what kind of food varies for each person, says Susan Mitchell, Ph.D., president of Practicalories, a nutrition consulting firm in Winter Park, FL, and co-author of I�d Kill for a Cookie: A Simple Six-Week Plan to Conquer Stress Eating (Dutton, 1997)".

Mitchell, who believes overeating is usually the result of our reaction to stress, says that when we�re under stress, angry, or even tired, we eat differently for three reasons: It�s a normal stress reaction. Some people may sleep more, some may drink more, others overindulge with food. It�s the normal response some people have. We eat for comfort. Think back to the holidays what foods make you warm and fuzzy? In times of stress, those are the foods you tend to reach for.

We�re suffering from diet deprivation. When you�re on a diet, you deprive yourself of certain foods, and then you end up overindulging on those very same foods you were trying to avoid. The problem is, no one leads a stress-free life. Stress is ever-present and essential, so learning to deal with it effectively is important. What is a stressful event for one person may be pleasurable for another. According to the National Mental Health Association, what matters is not the situation itself, but how it is perceived. Therefore, it�s important to learn how you respond to stress and how to minimize its negative impact.


Craving Carbohydrates


Many stress-related cravings are for carbohydrate-rich foods, such as cookies, popcorn, and doughnuts. Some researchers believe that carb cravings may be your body�s attempt to boost the brain�s production of serotonin, a neurotransmitter that produces feelings of calm and well-being. You may crave certain foods because your body remembers the physiological effect the food had when you consumed it in the past. Mitchell reports that the favorite cravings for women are chocolate, cookies, cake, pie, and other sweets; while men long for fat- and protein-rich foods, such as pizza, hot dogs, and burgers.

Cravings for foods with a rich sugar/fat combination are very common. Unfortunately, these foods can lead to overeating, and consequently, weight gain, since they trigger a series of chemical reactions that can increase your appetite. Remember, although eating sugary foods can provide a temporary boost of energy, due to increased blood-sugar levels, an energy-sapping plunge is sure to follow. This can be a big problem for those who skip meals or let too much time lapse between them. Since the body needs food fuel every four to five hours, you�re setting yourself up for cravings if you tend to do this. When blood-sugar levels drop or energy wanes, the need to reach out for a food that will make you feel good can be overpowering.


Comfort Foods


The texture of what you crave often reflects your mood. If you�re sad, for example, you may want to reach out for something soothing, such as ice cream or mashed potatoes. If you�re feeling tense or angry, you�ll probably crave something crunchy, such as potato chips or popcorn. For some, the chewing itself relieves tension. For others, comfort foods such as pudding or ice cream, may relieve stress because we tend to associate them with pleasant feelings. As children, we were often given ice cream or candy, especially when we were sad or upset. As adults, in times of stress we often crave the comfort foods that recall a time when we felt safe and secure chicken soup, ice cream, or a special dish only mom used to make. Consider how you were raised with food and what food meant to you. Family dynamics plays a very big role in whether you diet or not, what you eat or don�t; it�s more than just foods that are �good� or �bad,� says Mitchell.

Comfort Foods (cont.)

When it comes to our weight, how we were raised with food plays a huge role. According to Laurel Mellin, M.A., R.D., associate clinical professor of family and community medicine and pediatrics at the University of California, San Francisco School of Medicine, and author of The Diet-Free Solution (Regan Books, 1998), only five to 25 percent of one�s weight can be attributed solely to genetics the rest is environmental. Mellin, as the result of two decades of research, developed The Solution for adults and The Shapedown Program for children and adolescents, which is available in 450 hospitals nationwide. According the Journal of the American Dietetic Association, The Solution is the first method that actually causes lasting weight loss. This is due to the fact that there are no diets or pills you turn off the drive to overeat from within.

According to Mellin, early in life we all learned or did not learn the powerful skill of soothing and comforting ourselves from within. Those who learned it never turn to food for solace, because they don�t need to. Fortunately, this skill can be learned at any age, and when it�s learned, food loses its seductive power over us. We automatically eat less because we want less. We learn to find alternative ways for dealing with stress and emotions. Mellin believes that other methods are unsuccessful because they are external (the results are fleeting) and/or they set limits. The Solution skills, which include strong nurturing, effective limits, body pride, good health, balanced eating, and mastery living, are so successful and effective because they are internal; the skills come from within. For example, when you learn to ride a bike, you never forget how. The same principle applies here; once you learn the skills, you never forget them.

The drive to overeat is very primitive and very deep, says Mellin. Among Americans the most common excessive appetite by far is for food at least 50 percent of American adults admit to using food binges to cope with the stresses and strains of living.


Focus On Feelings



Losing weight and keeping it off is possible, but you must be prepared mentally. Once you realize how you may use food to distract you from uncomfortable emotions, you can better identify your emotional needs and look for ways to meet them more directly rather than turning to food. By identifying your patterns you can help predict when unhealthy eating might occur and allow you to prepare a preventive strategy. For example, strong nurturing is the first of the six steps used in The Solution. According to Mellin, nurturing yourself does not mean indulging yourself. Instead, it is determining what you need from the feelings that arise. The simple nurturing process amounts to asking yourself three questions:

1. How do I feel?
2. What do I need?
3. Do I need support?

The nurturing cycle's role is to honor our emotional essence, says Mellin. All feelings are valuable, even the difficult ones. The more often you ask yourself how you feel, the more accurate your answers will be. The more frequently you think about what you need, the easier it will be to determine what your true needs are. Don�t just say I�m angry, I need some potato chips. That�s what you want, that�s not what you need. Strong nurturing enables us to identify our true needs which are masked as a desire to eat and meet them, says Mellin.

According to Mellin, stress and upset are not feelings. Continue exploring until you find the true feelings behind the smokescreen. Then check that the feeling and the need correspond. For example, sadness suggests the need to cry, not eat. Unfortunately, many people get their wires crossed. When they�re tired they may think they�re depressed, and as a result, eat. Learn to meet the logical need. If you�re tired, sleep; if you�re hungry, eat; if you�re lonely, call a friend; if you�re bored, find a new interest. It may help to make a needs list. For example, When I feel____I usually need____. According to Mellin, we�ll never give up food for comfort until our lifestyle is nurturing. Many of us do things because we should or because it�s expected, but we need to learn to give up the activities that don�t meet our needs and substitute those that do. Pursuits we see as worthy can take us away from anxiety quickly. Whatever you feel is a meaningful contribution, such as listening to a friend, volunteering, or praying, is a worthy pursuit.


Calming The Cravings

Mellin believes we need to take time each day to restore our inner balance. Restoring ourselves requires time to rest, reflect, express, and create, says Mellin. It�s time devoted to pleasures that indulge us without harm, such as a walk on the beach, picking flowers in the garden, or taking a snooze. Learn to be aware of your feelings since it�s very easy to fall back on familiar coping habits, such as overeating or using food for comfort. Sometimes we really do need a temporary escape, but food doesn�t have to be the answer. You can break the cycle of reaching for food in times of stress by consciously working at it, Mitchell says, and there are three ways you can do this.

1. "Be prepared with a new outlet; read a book or take a bubble bath. Consciously replace the eating habit with a new habit."

2. "You must have structured eating habits. If you tend to survive on caffeine all day, your stress and craving levels will be higher."

3. "One of the best things you can do is to graze that is, eating a little throughout the day. As a result, the body is more satisfied and less stressed and you�ll have fewer cravings."

If you can understand why you are craving a particular food, you may be able to overcome it by dealing with the cause. Keep a journal. Understanding what you crave and when can be helpful in finding substitutes you can feel good about.

Uncover the sensation your body truly craves. Ask yourself, Is the craving for something sweet, cool, or salty? Or, Do I want texture a food that is crunchy, chewy, or creamy? Then think of a low-fat way to meet that. When you understand the reason behind your craving, but still feel the urge to act on it, you�re able to substitute a lower-calorie, low-fat, or low-salt replacement, or even limit your portion of the craved food. For instance, if you�re eating to get rid of tension, chew sugar-free gum instead of potato chips and see if it relaxes you. If you�re craving something specific and nothing else will do then it�s probably best to satisfy your desires; otherwise you�re setting yourself up for a binge situation. It�s always OK to give in to any craving in a reasonable amount, says Mitchell. Listen to your body, if you really crave chocolate, have a little. Smell it, taste it, savor it; then move on.

When you allow yourself to eat in accordance with hunger and satiety and have foods of all kinds in moderation, you�ll be less vulnerable to stress-induced overeating or cycles of deprivation followed by bingeing. Mellin believes that forcing ourselves to eat in a certain way suggests that our food and our weight are more important than we are. Only with an acute awareness of our feelings and needs can we balance our competing priorities of health and pleasure and be sensitive to our bodies� actual need for nutrition.

Learning to find outlets other than food for regulating your emotions is the key to successful and permanent weight loss. In fact, says Mellin, the lost weight may seem like an afterthought, a side effect, of small but powerful adjustments within.

Healthy Routine

Studies show that 90% of people who exercise consistently, exercise in the morning. As well as helping maintain the regularity of your exercise program, a morning routine has the following additional benefits:

1. It "jump starts" your metabolism and keeps it elevated for hours.

2. You'll be energized for the day.

3. Morning exercise "regulates" your appetite for the day.

4. Waking and exercising at the same time prompts your body's endocrine system and circadian rhythms, physiologically your body prepares for waking ahead of time.

5. It's easier to wake-up.

6. Your metabolism and hormones begin to elevate prior to waking, preparing your body for exercise by regulating blood pressure, heart rate and blood flow.

7. Exercise increases mental alertnessy.

8. A morning schedule helps ensure you continue to exercise even when busy.

Many people find it difficult to consistently wake-up early to exercise, often because they have not slept enough and don't wake at the time each day. If you keep to a routine, morning exercise will become easier and something to look forward to.

Regular Exercises That Are Good For Weight Loss

Walking

Walking is great. No expertise or equipment is required, you can do it anytime and it's free. What's more, provided you do it regularly and for long enough, walking can be just as beneficial as any of the more vigorous activities (like jogging etc).

* Take a 10 minute walk, twice a day.
* Gradually extend yourself each week by walking longer and faster.
* Swing your arms at the same time.
* Start walking up gentle slope, then steeper slopes as you become fitter.

Aim to walk briskly (swinging your arms) for 30 minutes, each day. This should include at least one reasonably steep slope.


Swimming

For most people, especially those who are very overweight, swimming is even better than walking.

* Swim twice a week for 15 minutes.
* Increase the length of your swim and your work rate while in the water.
* Aim to build up to about 30 minutes a day, or 45 minutes twice a week.

Cycling / Jogging

Start with a short easy routine, 10-15 minutes per day and gradually work up to about 30 minutes a day. Gradually increase your work rate, without straining yourself and if jogging, invest in a good pair of running shoes that offer cushioned support.
Exercise or Aerobics classes

These classes can be great fun. Moreover, many fitness centers offer a variety of classes to suit a variety of fitness levels.
Exercise at home

If you can't get out, or if the weather is bad, organize an indoor exercise routine for yourself.

How can I Help my Overweight Child?

Firstly, forget this idea of 'losing weight' - focus instead on getting your child active and fit; weight loss will follow.
Too much parental pressure put on young children to lose weight may foster eating disorders or an aversion to exercise in the future.
Too many children are sucked in by the TV or sedentary games rather than the active games of the past. So we have to come up with ways to help them get active. The reason some kids have a tough start is two-fold:

1. If their parents don�t exercise or display active lifestyles, they too will follow suit.

2. Some children are awkward. It just isn�t easy to run if it hurts or if you fall all the time. So, these kids tend to prefer to read, watch TV or do crafts � something they can do well.


How do you get these kids active?


* Make exercise like play. Develop an obstacle course. Run around the playground, over logs and through the park.

* Go on a family outing to the beach and play games.

* Go for a walk around the block every night after dinner.

* Put together an in-home exercise course with steps, weights, music and fun.

* Take the trouble to find an activity your child will enjoy. Soccer, swimming, tennis, running, dance...


The idea is to help your kids feel confident about themselves. They can gain confidence by success and the more success they have, the more fun it is and the more they want to do it. Let THEM choose the sport, not you. If your child is awkward, find a sport that doesn�t require much co-ordination. If your child excels in groups, find a team sport like soccer. If your child excels independently, look for a solo activity like swimming.

Teenages Trying to Lose Weight End Up Being Fat

Teenage girls who try to lose weight through dieting, exercise, and use of laxatives or appetite suppressants, are more likely to become obese in later life, according to new research.

A three-year study, conducted by Dr Eric Stice of the University of Texas and colleagues from Stanford University in California, included 692 girls from grade 9 through grade 12, aged between 13 and 17.
Every year, the researchers interviewed the girls about their eating, exercise, and health habits and recorded their height and weight. At the beginning of the study, 16% of the girls said they were dieting, and 75% said they exercised at least a little to keep their weight down. Twenty per cent reported some fasting, and 12% admitted using appetite suppressants or laxatives.

Looking at the girls' growth curves over the study period, the research team found that those who were overweight at the beginning were no more likely to gain weight than those who were underweight.
But those who used appetite suppressants, laxatives, and vomiting to control their weight, and those who participated in binge eating, were more likely to gain weight than those who did not report these behaviors.

The investigators also found that 9th grade girls who said they were dieting were at least three times more likely to become obese than those who were not dieting. Girls who said they exercised to control their weight or who reported using appetite suppressants or laxatives were also more likely to become obese.
The authors note that the study findings agree with results from previous studies that found "dieting predicts weight gain in adulthood." The researchers described two possible explanations for their findings. First, even though the girls said they were trying to lose weight, they may not actually have been reducing their intake of calories, or exercising to a therapeutic level, and so did not actually lose weight.
Second, it is possible that the girls were aware of a tendency to become overweight, and had already started trying to control that tendency before the study began. Writing in the Journal Of Consulting and Clinical Psychology, Stice and his colleagues say further research is needed.

Love Your Way to Fitness

Forget about diets and joining a gym, according to scientists the best way to improve your fitness is to have more sex.

Medical experts are claiming that making love will slow down the aging process, strengthen the immune system, improve your circulation and could even increase your life expectancy.

Dr David Weeks, a clinical neuropsychologist in the UK, has found that couples who have more sex actually live longer. In his study, Dr Weeks interviewed over 3,000 volunteers aged between 18 and 102. He estimates that couples who make love about three times a week look between four and seven years younger than those having little or no sex.

He said, "Sex is an excellent aerobic exercise because it raises the heart beat and pumps oxygen around the body which improves the immune system, boosts circulation and keeps you lean."

Interestingly, Dr Weeks found individuals who were having sex in a loving relationships enjoyed more health benefits than those who were promiscuous. He said, "This is because a healthy sexual relationship combines physical and psychological ties. Loyalty is part and parcel of a fulfilling sex life."

Five health benefits of sex:

Healthy Skin: Vigorous activity raises oxygen levels throughout the entire body. This stimulates blood flow and nutrients, effectively pushing fresh skin cells to the skin's surface.

Improves Fitness: You burn at least 100 calories every hour - that's 5000 calories a year if you are having sex two to three times a week. You will also be giving all the major muscle groups a demanding workout.

Mood Enhancement: The female orgasm produces a hormone called oxytocin which generates warm emotions making you feel more affectionate.

Strengthens the Immune System: An American study by Dr Dudley Chapman of Ohio University College of Osteopathic Medicine reveals that breast cancer sufferers who experienced regular orgasms recovered faster than those who didn't.

Reduces Stress: Numerous scientists have found evidence that orgasms trigger the release of endorphins - the feel-good chemicals secreted by the brain that act as effective painkillers.

Fad Diets

If you only need to lose a few pounds, you may be tempted to try a 'fad' diet for reducing your calorie consumption. These diets can work, but you should be aware of their associated problems:


1. Studies have shown that the majority of people who use these diets, will gain the weight back. Often times, they will gain back more than they lost. This is a consequence that most people do not consider. They drink a weight loss shake, or eat a special food for a few months and lose a large amount of weight, but what happens when it's time to go back to regular food? Most people usually start gaining weight again.

2. Without effective behaviour modification, after completing a diet, you will most likely go back to your old eating habits. You cannot remain on fad diets forever, and sooner or later you have to face real food again.

3. Any successful weight loss will require a permanent change in eating habits. A good program should not only help you lose fat, it should also help you to develop the correct eating habits necessary to maintain your new body.
4. You will lose more muscle mass than body fat. Muscle burns more calories than fat - this helps to keep your metabolism elevated. Muscle also gives you a shapely, firm and more defined physique.

5. If you end up with less muscle than when you started, you can bet that your metabolism has been slowed a great deal, which, in the long run, means your body will be burning fewer calories and storing more fat.

6. Although you may get down to the weight that you desire, you will have more body fat, less muscle mass and no muscle tone. People who have a history of dieting off and on (yo-yo dieting), will lose weight and look thinner, but still remain very soft or "jiggly". This type of dieting is notorious for weakening the immune system.

Weight Watching: 5 Tips of Staying Focused

Hopefully, this is your first time out but with many dieters it is a common problem, losing focus. It is usually the same with everyone but in varying degrees, depending on your will power it will be more or less. Here are some guidelines and tips to help you keep yourself on track:

1. Keep focussed on your goals - This is the first and foremost priority for anyone who is undertaking a weight loss program. A common thought that will come into mind when we start to get discouraged is "why am I doing this?". Therefore we must keep track of our goals, write them down and refer back to them often.
2. The first week is always the hardest - No matter what your eating plan is, whether it be low fat, low carbohydrate or anything else you will no doubt feel the uncomfortable feeling of hunger pangs at first. A quick rule is that if you can make it through the first week or two you have it made. Your stomach will shrink and you might not even notice it. For example, before your diet you can put down three hamburgers relatively easy. Try that again in two weeks on a treat day and you might find it a little more difficult.
3. Take scheduled rests - This might seem obvious to some but to others it might not be. Instinct is a hard principle to master. After five or six weeks of hard dieting and exercise it is not that hard to experience burnout. Cycle your eating and training to avoid this. Every fifth or sixth week tone down your training a little as far as intensity is concerned or maybe even take the week off to recharge your batteries. Same goes for your diet. Up your calories a little for a few days to give your metabolism something to work with again thereby speeding it up. If you go too long constricting calories a slow metabolic rate will result. This is not a license to go to town on your eating either. You don't want to counteract what it just took you a month and half to achieve.
4. If you end up cheating it's not the end of the world - We're all human and we are bound to do it once and awhile. Some will think that they wrecked their whole diet and will therefore give up. It is only one day and tomorrow's another day. Look at it positively, it will just work to speed up your metabolism. If you haven't cheated in awhile maybe your body is trying to tell you something. All in all, if you can eat 'clean' for four to six days at a time cheating will not blow your whole diet.
5. Give things time to work - This is another 'essential' element that most people don't realize. You have to give things time to work! Sometimes it can take weeks before you see improvements. If after a month or so you don't see anything happening maybe then it's time to fine-tune your program and make some adjustments. The key is to make sure you do your homework first before you go ballistic in your crusade to combat fat. This will save a lot of pain and time in the long run.

Balanced Diet - The Food Pyramid

Balanced, healthy eating is based on the "Food Pyramid" which contains six main food groups. Eating a balanced diet means eating foods from each of the six main food groups, each day and excluding fats, oils & sweets.
The Food Pyramid (6 Food Groups)




1. Fats, Oils, Sweets: Use Sparingly
2. Milk, Yogurt & Cheese: 2-3 Servings
3. Meat, Poultry, Fish, Dry Beans, Eggs, Nuts: 2-3 Servings
4. Vegetables: 3-5 Servings
5. Fruits: 2-4 Servings
6. Bread, Cereal, Rice, Pasta: 6-11 Servings

If you follow the recommended servings for each of the six food groups (Fats, Milk, Vegetables, Meat/eggs, Fruit, Bread/pasta etc.) each day, and choose lower-fat, lower sugar brands, you are sure to get sufficient nutrients like: protein, vitamins, minerals and fiber.

By choosing the lower number of servings from each group your calorie intake should add up to about 1600 calories, per day. If you choose the highest number from each group, your calorie intake should be about 2800-2900 calories, per day.
Food Pyramid Serving Sizes
Food Group Serving Size
Bread, Cereal, Rice, Pasta, Noodles 1 slice bread; 1/2 hamburger bun or English muffin; 1 small roll, muffin, or biscuit; 5-6 small crackers; 1/2 cup cooked cereal, rice, pasta, noodles; 1 ounce ready-to-eat cereal.
Vegetables 1/2 cup cooked/raw vegetables; 1 cup leafy raw vegetables; 1/2 cup cooked peas, beans, other legumes; 3/4 cup vegetable juice.
Fruit 1 medium apple, banana, orange; 1/2 grapefruit; melon wedge; 3/4 cup fruit juice; 1/2 cup chopped fresh, cooked, canned fruit (in juice); 1/4 cup dried fruit;
Milk, Yogurt, Cheese 1 cup milk; 8 ounces yogurt; 1.5 ounces natural cheese; 2 ounces processed cheese.
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts In this group 2-3 servings equals 5-7 ounces of cooked lean meat, or poultry without skin, or fish. Note: 1 egg (or 2 egg whites), 1 tbsp nuts, or 1/2 cup cooked peas, beans count as 1 ounce of meat.
Fats, Oils and Sweets Use sparingly. Note: Use fats/oils low in saturated fat. Unprocessed vegetable oils are best. Avoid fats with hydrogenated fat or trans-fatty acids.

Alcohol is not included in the Food Guide Pyramid. But official advice is to limit consumption to two drinks a day (male) or one drink a day, (female). [One drink = 12oz beer; or 1.5oz spirits; or 5oz wine.]

Weight Watching Tips - Eating Habits

Eating Habits

The first step you should take is to adopt healthier eating habits. Not only will you gain more food volume this way but you can use natural low calorie seasonings such as onions to improve the taste. This is proven for long term health and fat loss while removing the strain of dieting itself. Here are a few tips on improving your eating habits:

1. It takes the brain approximately 20 minutes to tell the body that it is full. Therefore, if you eat slower or wait awhile before you decide to take more you are less likely to eat more than you need to.
2. Never go to the grocery store while you are hungry. You will almost always end up with something that you do not need, like junk food for example. It is also a good idea to plan ahead and arm yourself with a grocery list.
3. Drink an 8 oz. glass of water before and after each meal. This will help battle the feeling of being hungry while restricting your calories.
4. No matter what type of diet you are on, the main objective is a slight reduction in calories therefore resulting in mild to extreme hunger attacks. This is normal. Usually it will take a week or two for your stomach to shrink and adjust to these new portions, that's why the first few weeks are the hardest.
5. Next time you go to grab a quick snack, ask yourself - "Am I really hungry?" You would be surprised at how many times we eat for other reasons such as depression, habit or sheer boredom. If you find that the reason is one other than hunger, try and replace it with another pleasure to take its place.
6. Remember the old saying, "Everything in moderation"
7. If you eat the same amount of calories day in and day out your body will get used to that specific amount of calories resulting in a slower metabolsim. Give it something to work with and eat more calories once every week or two. Your metabolism will then speed up over the week as a result.
8. Lose weight with spicy foods. Hot peppers can increase your metabolism. Frequently adding them to meals will increase your body temperature therefore creating a more constructive metabolism.
9. If you are always on the run because of work or school and simply don't have the time to prepare healthy meals quickly, try a protein bar. They come in many delicious flavors such as chocolate and eating more frequently also works to speed up your metabolic rate.
10. Write down what you eat and stick with it. You'd be surprised at how many extra things you might be eating if you don't write your menu down. Either plan ahead with your food intake or start keeping a food journal just to see.

Weight Loss Tips - Weight Training

Weight training tones your muscles and raises your metabolism, which helps your body burn more calories 24 hours-a-day, even while sleeping. Here are the top reasons to make weight training a part of you weight loss program:


* Reverse the natural decline in your metabolism which begins around age 30.
* Become energized.
* Positive effect on almost all of your 650+ muscles.
* Strengthens bones, reducing your risk of developing osteoporosis.
* Improves muscular endurance.
* Will not develop big muscles on women, just toned muscles.
* Makes you strong. Strength gives you confidence and makes daily activities easier.
* Makes you less prone to low-back injuries.
* Decreases your resting blood pressure.
* Decreases your risk of developing adult onset diabetes.
* Decreases your gastrointestinal transit time, reducing your risk for developing colon cancer.
* Increases your blood level of HDL cholesterol (the good type).
* Improves your posture.
* Improves the functioning of your immune system.
* Lowers your resting heart rate, a sign of a more efficient heart.
* Improves your balance and coordination.
* Elevates your mood.

Do More Squats and Lunges

Forget about butt-busting fitness gadgets. A recent fitness poll certified fitness professionals found simple squats and lunges to be the best ways to tone and shape the gluteal muscles.

More than 36,000 certified fitness professionals were asked to name the best exercise for achieving a shapely rear end. Most of the respondents said the best overall exercise was squats - with or without weights. Lunges were named a close second.

Both exercises require core body balance and strength to isolate lower-body muscle groups. But other favorites were just as basic. Walking uphill, jogging and stair climbing rounded out the top-five.

Richard Cotton, an exercise physiologist, is quick to point out that toning and shaping any muscle group requires incorporating a strong aerobic component into your exercise program.

"Squats and lunges will work to strengthen your gluteals, as well as most of the major muscle groups of the lower body," Cotton said, "but you will only see a change in shape if you are doing fat-burning aerobic exercise and watching your diet as well. You'll get the strength benefits doing squats and lunges, but there will be no change in appearance without a well-rounded approach.

"Your best bet is walking uphill. It's the best combination of aerobic activity to burn fat and anaerobic activity to shape muscles."

Here are the top gluteal/lower-body exercises, according to surveyed certified fitness professionals:

1. Squats, with or without weights
2. Lunges
3. Walking, especially uphill
4. Jogging, running, or sprinting
5. Stair Climbing


Cotton also strongly warns against believing any specific exercise is a sure-fire way to get the body you desire. A number of factors determine body size and shape, including diet, cardiovascular conditioning, and strength training. But according to Cotton, something none of us can control - genetics - is the No. 1 factor in body shape.



If you're going to do it... do it right! Improperly done, any exercise can have poor results and more importantly cause injury.

Five Reasons Why to Get a Personal Trainer

Why get a personal trainer?

1. A personal trainer can show you how to lift weights safely. The trainer can spot you so that you don't exceed your limits and drop the weight on yourself.

2. A personal trainer can develop a personal exercise program to help you meet your goals. Maybe you want to lose weight or gain some mass. Perhaps you have special needs that the trainer can help you train for.

3. A personal trainer can help you get out of a stale routine so that you can make new gains. Every three to four weeks consider changing your program so that you keep your body off balance and make new gains. The body adapts very easily and needs variety.

4. A personal trainer can motivate you to get to the gym and lift that weight that extra repetition. If a trainer is waiting for you at the gym you are much more inclined to get yourself out of bed.

5. A personal trainer can help you with your technique. The trainer can help you lift the weight so that you can get the optimum results.

Visualization For Great Workouts

The night before your workout try this:

Close your eyes and think of your workout. Visualize each exercise, set and repetition. Decide on the weight you are going to use. Visualize how good the workout is going to be. By visualizing the workout you will be preparing yourself for a great workout. You will know in your mind that the workout will turn out the way you intended it. You are re-creating the workout as it will be. Great athletes use this technique to score that goal or hit that homerun.

Visualization is a learned skill. The more you practice it the better you will get at it.

Visualization will develop your confidence in executing exercises to their fullest potential.
These are the best conditions for visualizing:

* Be in a quiet environment (just as you are going to bed is good.)
* Make sure that you are relaxed (Don't let your mind wander.)
* Visualize in detail. (Think of each exercise, set, repetition and weight.)

Bodyfat Testing Methods

Skinfold caliper test

The tester uses the calipers to pinch(it doesn't hurt) the skin on 3 to 7 parts of your body. The caliper is a gauge that measures the thickness of the fat.

The parts pinched are usually:

* abdomen
* back of the arm
* thigh
* hip
* back of shoulder


The caliper is not exact. The margin of error is 4 points either way. The tester might not pinch exactly in the right area, or may pinch too hard or too light. Get tested before your workout. After working out, your body pumps up which may make the calipers gauge you to be fatter.


Bioelectrical Impedence

A low voltage is passed through your body to determine bodyfat. The slower the signal the more fat you have. Fat slows down the signal. The signal travels quickly through muscle because muscle is made up of 70% water and water conducts electricity. Fat is only 5 to 13% water so it slows down the signal.

Dehydration can make the readings false because less water is in your system. Stay away from alcohol or caffeine for 24 hours because these substances help to dehydrate the body.

If you are overly fat or really lean this test may not produce good results.


Underwater weighing

This is the most accurate method of testing. You get into a tank of water on a scale. Here is the hard part, you have to blow all of the air out of your lungs and bend forward until you are completely submerged. Make sure to get all of the air out because any extra air makes you appear fatter. You wait about 5 seconds under water while your weight is taken.

Your underwater weight is figured out by a mathematical algorithm that determines your bodyfat. This test is based upon the premise that muscle sinks and fat floats. Muscle is denser than fat therefore it sinks. The margin of error on this test is 2 percent.

Creatine Monohydrate

What is Creatine Monohydrate and what it
can do for you:

Creatine monohydate has been shown to increase the maximum number of repetitions to failure, allows for heavier lifts, and promotes greater gains in strength, while delaying fatigue and decreasing recovery time.

Increases in lean mass are seen as a result of creatine absorbing additional fluid into the cells resulting in better cellular hydration. Increased hydration not only causes the muscle to appear fuller and rounder but actually improves overall health by allowing a greater flow of nutrients into the cell.

How and when should creatine be taken?

1. Loading period: 10-20 grams (about 2-4 full teaspoons) per day, spaced throughout the day in 5 gram amounts, for 5-7 days is suggested.
2. Maintenance Period : One to two teaspoons (5-10 grams) daily.
3. Take creatine with grape juice or other high carbohydrate drink
4. You should take creatine one hour before a workout to give creatine time to get to the muscle. You need to take creatine on a daily basis to maintain the creatine levels in your system.

How Creatine Works:

Energy for muscle contraction is provided by adenosine triphosphate (ATP) as it releases one phosphate molecule. This release results in the conversion of ATP into adenosine diphosphate (ADP). Phosphocreatine stores within the muscle supply a new phosphate molecule to reconvert the resulting ADP back into ATP. The abundance of phosphocreatine stores during short intense exercises such as weight lifting or sprinting determines your ultimate performance level. As phosphocreatine levels drop, your body loses it ability to quickly resynthesize ADP for additional muscle energy. Creatine supplementation improves athletic performance during intense exercise by increasing the levels of ADP that can be resynthsized.

Boosting your Metabolism

Definition of metabolism:

Metabolism is the number of calories that you burn at any given moment. Your metabolism burns more calories while you are active then when you are at rest.








Metabolism, measured in oxygen consumption (because oxygen is inhaled to facilitate the breakdown of glucose) measured immediately after exercise then 10, 20, 30 minutes after.

the pink line is the metabolism as measured *before* exercise began.

Things you can do to raise your metabolism:

1. Workout with weights

By lifting weights you build more muscle. Muscle burns more calories than fat. Therefore, working out with weights will speed up your metabolism.

2.Eat more often

By eating more often you will be spreading your calories between 5 to 6 small meals a day. These calories will be used for energy instead of being stored as fat. The combination of smaller, more frequent meals allows your body to get nutrients when it needs them. When you give the body small doses of energy throughout the day it will use this energy instead of your muscle tissue. When you wait a long time between meals your metabolism slows down because it thinks that you are starving yourself. By eating frequent meals you will stabilize your blood sugar levels and help to avoid dips in energy, which cause you to head for the nearest vending machine.

3.Cardio work

Cardio work is a good way to burn calories, and speed up your metabolism. You should be training in your target heartrate. Your target heartrate is calculated as follows: 220 minus your age, multiplied by 0.6 = lower limit 220 minus your age, multiplied by 0.8 = upper limit By staying within these limits you will be utilizing the most fat while sparing muscle.

4.Stimulants

There are many stimulants out there that contain ma-haung, caffeine and aspirin. These three ingredients together make a very potent stimulant. Stimulants will help you to boost your metabolism, but they will only work for a short time because your body will adapt to them.

Here is a way to estimate your "Basal Metabolic Rate"

Your basal metabolic rate (BMR) is a measure of how fast your metabolism is running. It's the number of calories you burn to keep your heart beating, to keep you breathing, to keep your muscles alive, etc. It's the number of calories your body needs while at rest.

Women: 661 + (4.38 x weight in pounds) + (4.33 x height in inches) - (4.7 x age) = BMR

Men: 67 + (6.24 x weight in pounds) + (12.7 x height in inches) - (6.9 x age) = BMR

To estimate the TOTAL number of calories your body needs per day, multiply your BMR by the appropriate number below.

* 0.9 if you are sedentary and have yo-yo or crash dieted frequently during the past two years
* 1.2 if you are sedentary
* 1.3 if you are moderately active (exercise 3 days per week or equivalent)
* 1.7 if you are very active
* 1.9 if you are extremely active

This is only a way to estimate caloric expenditure.

Curbing Your Appetite

Do you ever feel that instead of you having control of your appetite, it has control of you? We all do from time to time, and for some of us, it can be a constant, daily struggle. But fortunately, it doesn't have to be that way. Learning to curb your appetite naturally is the key to safe, effective weight maintenance and weight loss. The following are 11 situations that affect our appetite and tips on how we can overcome the struggle:

The type of music you listen to while eating can have an effect on your appetite. A study done at the Johns Hopkins Medical Institutions Clinic suggests that people who listen to fast music while they dine take more and larger forkfuls of food per minute (about five forkfuls) than those who listen to slow music (about four forkfuls). People who chewed to quick rhythms were also more likely to finish their food and request seconds.

When eating at home, make sure that any music that's playing is slow. If you're in a restaurant that's playing fast music, order a low-calorie dish that takes a long time to eat, such as a main-dish pasta or pasta with marinara sauce. And be sure to put your fork down between bites.

Get plenty of sleep. Research indicates that when your body is suffering from sleep deficit, the appetite gets stimulated. When you skimp on sleep, your defenses may be down, leading you to reach for "comfort" foods, such as a hot sticky bun and a glass of chocolate milk. During those times that you are sleep-deprived, think about what you're grabbing to eat before you start digging in.

If you tend to eat more than usual at certain times in your menstrual cycle, you're not alone. Studies from the University of Minnesota in St. Paul and the University of British Columbia in Vancouver have confirmed that women get hungrier during the two weeks following ovulation (usually days 14 to 28 of the menstrual cycle). That's when the body's metabolic rate climbs-probably in response to an increased secretion of the hormone progesterone-------which means you burn calories faster and your body calls for more.

Don't deprive yourself and completely lose control later on. Keep portion sizes moderate. Learn to keep "danger" foods out of the house. The availability of your favorite snack foods can create cravings. It may help to keep track of your daily intake. Many researchers have found that dieters who keep a food journal are more successful than those who don't in keeping weight off for good.

According to studies conducted at Georgia State University in Atlanta, researchers found that when participants ate with others, they downed an average of 44 percent more calories and fat overall than when they ate alone. In addition, when the number of table mates increased, so did the amount of food eaten-whether at breakfast, lunch, dinner, at home, or out.




"D o you ever feel that instead of you having control of your appetite, it has control of you? We all do from time to time, and for some of us, it can be a constant, daily struggle. But fortunately, it doesn't have to be that way. Learning to curb your appetite naturally is the key to safe, effective weight maintenance and weight loss. The following are 11 situations that affect our appetite and tips on how we can overcome the struggle:

The type of music you listen to while eating can have an effect on your appetite. A study done at the Johns Hopkins Medical Institutions Clinic suggests that people who listen to fast music while they dine take more and larger forkfuls of food per minute (about five forkfuls) than those who listen to slow music (about four forkfuls). People who chewed to quick rhythms were also more likely to finish their food and request seconds.

When eating at home, make sure that any music that's playing is slow. If you're in a restaurant that's playing fast music, order a low-calorie dish that takes a long time to eat, such as a main-dish pasta or pasta with marinara sauce. And be sure to put your fork down between bites.

Get plenty of sleep. Research indicates that when your body is suffering from sleep deficit, the appetite gets stimulated. When you skimp on sleep, your defenses may be down, leading you to reach for "comfort" foods, such as a hot sticky bun and a glass of chocolate milk. During those times that you are sleep-deprived, think about what you're grabbing to eat before you start digging in.

If you tend to eat more than usual at certain times in your menstrual cycle, you're not alone. Studies from the University of Minnesota in St. Paul and the University of British Columbia in Vancouver have confirmed that women get hungrier during the two weeks following ovulation (usually days 14 to 28 of the menstrual cycle). That's when the body's metabolic rate climbs-probably in response to an increased secretion of the hormone progesterone-------which means you burn calories faster and your body calls for more.

Don't deprive yourself and completely lose control later on. Keep portion sizes moderate. Learn to keep "danger" foods out of the house. The availability of your favorite snack foods can create cravings. It may help to keep track of your daily intake. Many researchers have found that dieters who keep a food journal are more successful than those who don't in keeping weight off for good.

According to studies conducted at Georgia State University in Atlanta, researchers found that when participants ate with others, they downed an average of 44 percent more calories and fat overall than when they ate alone. In addition, when the number of table mates increased, so did the amount of food eaten-whether at breakfast, lunch, dinner, at home, or out.


Pay attention to your body's hunger signals. From time to time, you may have to eat when you're really not hungry. Take a few seconds to check your hunger level and choose what and how much to eat accordingly.

Learn to savor every bite; you may find you're satisfied with less. So often we eat on the run and never really enjoy our food. Your brain needs 20 minutes to register that you're full, so eat at a moderate pace and pause between bites and courses. Focus especially on the first three bites. After that, the excitement of eating will begin to slowly subside, and you'll probably be content with a smaller portion.

There are a couple of herbs, such as fennel and yerba mate, that are used as an appetite suppressant, but most experts do not believe in using herbs or vitamins to lose weight. According to Phyllis A. Balch, CNC., a leading nutritional counselor and co-author with James F. Balch, MD, of *Prescription for Nutritional Healing* (Avery Publishing Group, 1998), "It's really just a matter of eating the right foods." Foods that are packed with fiber-mostly fresh fruits and vegetables, grain, and legumes-also cut down on your appetite. High-fiber foods tend to have more texture than their low-fiber counterparts, which may account for their high-chewing satisfaction. High-fiber cereals also fill you up without a lot of calories.

Sweet potatoes have a naturally rich taste and creamy texture. They're delicious plain, unlike baked potatoes which cry out for butter or sour cream. Oranges are great because they come with the fiber intact, therefore they're more filling than orange juice. In addition, an orange has only 73 calories while a cup of OJ has 120.

Beware of high-fat foods. Since they please the palate, they also will rev up your appetite. Instead of an afternoon candy bar, have a low-fat option handy, such as a few fig bars or a handful or dried fruit. Go for variety as well. If your meals have become boring, you may overeat in the desire to get more satisfaction from your food. Try exotic fruits and vegetables for a change.

Whether it's a dash of hot-pepper sauce or a diced jalape�o pepper, spicy foods raise your metabolism and burn slightly more calories than foods. The active ingredient is a compound called *capsaicin*, which speeds metabolism naturally. Salsa is great to use because it's so versatile. Try it instead of mayonnaise on sandwiches or as a dip for vegetables, toss it on baked potatoes or in salads, and drizzle it over an omelet. Try spicy herb teas, and experiment with ginger, hot yellow mustard, horseradish, and hot Chile sauce.

As we have discovered, there are many ways to naturally curb your appetite. Being aware is the key. For example, learn to distract yourself by drinking water or chewing gum while preparing food to discourage you from nibbling on the fixings. And this may sound obvious, but before you eat, ask yourself, "Am I really hungry?" You may be eating for other reasons.

Once we learn to be aware of our surroundings including music, decor, and our motivations for eating, then we will be able to naturally, safely, and successfully curb our appetites.

The Top 10 Vegetarian Diet Myths

Many people switch to a vegetarian diet because they want to lose weight. It�s true, vegetarians generally control their weight better than those who eat meat. Trying to lose weight on the typical American diet can be downright impossible-meat and dairy are high in fat and calories, and unless you starve yourself, losing weight will be an uphill battle. However, the building blocks of a healthy vegetarian diet-whole grains, legumes, fruits, and vegetables-are low in fat and calories and high in fiber. Another benefit, vegetarians have a reduced risk for a number of chronic diseases, including: heart disease, hypertension, diabetes, and some types of cancer. But despite the bevy of benefits a vegetarian diet provides, people are still shying away. Some say it�s too hard, others are afraid they won�t ever be able to eat out again. The truth is, with a little practice, following a vegetarian diet can be very rewarding, in more ways than one. The following is a collection of the ten most popular myths often heard about going vegetarian, along with reasons why they�re still just myths.

1. ALL VEGETARIANS ARE ALL SLIM
Giving up meat doesn�t necessarily mean you will be thin. You can eat Twinkies and drink Diet Coke all day and still call yourself a vegetarian. No matter what you eat, you still have to be careful about what you eat to lose weight and keep it off. Oil and dairy products can be included in a vegetarian diet, but they are very high in fat and low in carbohydrates, so they must be used in moderation. People who continue to use large amounts of oil to cook with, or replace meat with cheese, butter, oils, and eggs, and a lot of high-fat vegetables, such as avocado, can wind up eating more fat and cholesterol than someone who drinks skim milk and eats small amounts of meat. Even unwanted pounds don�t magically melt away on a vegetarian diet, although studies do show that vegetarians tend to be leaner than non-vegetarians. If you are choosing a vegetarian diet to lose weight, you need to eat foods high in complex carbohydrates and fiber and low in fat.

2. VEGETARIANS EAT TOO MANY CARBOHYDRATES
Many current weight loss diet books are coming out saying that starches make you fat. But the numbers show otherwise. A large size potato has 150 calories; a cup of rice has 200; a cup of grated cheddar cheese has 450 calories; and a cup of creamed chipped beef has 420. Which do you think will make you fat? In spite of all the hype, there has never been a single, well-conducted study to prove that people lose weight faster on a high-protein diet than on a high-carbohydrate diet with equal calories. "The bottom line is that carbohydrates do not add weight to your body. Dietary fat leads to body fat. In other words, the fat you eat is the fat you wear," says Dr. John McDougall, M.D., author of The McDougall Program for Maximum Weight Loss (Dutton, 1994).

What is so great about carbs is you can eat as much as you want, and not gain weight. Carbohydrates are the most efficient forms of energy that we can consume. Meat, cheese, and oil have virtually no carbohydrates and will not satisfy your appetite.

ITEM % CARBOHYDRATE

Apples 100
Asparagus 77
Bacon 0
Beef 0
Corn, sweet 94
Eggs 2
Oatmeal 71
Olive Oil 0
Sweet Potatoes 92
Turkey 0


3. VEGETARIAN DIETS AREN'T BALANCED
The food guide pyramid tells us that we should eat five or more servings of fruits and vegetables per day, regardless of whether we eat meat or not. The average meat eater consumes one or fewer servings of vegetables a day, except for maybe a greasy french fry or two, and no servings of fruit. Most vegetarians eat a diet based around whole grains, fruits, and vegetables. Which seems more balanced to you?

It�s easy to get everything you need from a vegetarian diet-protein, calcium, vitamins, and minerals. There are just a few things you should know before you begin.

The American Dietetic Association (ADA), a well-respected organization dedicated to informing the public about health and nutrition, writes in the Position of the American Dietetic Association: Vegetarian Diets, "that appropriately planned vegetarian diets are healthful, are nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases." The following tips from the ADA will help get you on the right track:

There's so much to choose from. Select a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds, and, if desired, dairy products and eggs. If dairy products and eggs are used, choose lower-fat versions of these foods.

Unrefined is finer. Use whole, unrefined foods whenever possible and minimize intake of sweetened, fatty, and heavily refined foods.

Variety is vital. Mix-and-match your fruits and vegetables to ensure you�re getting all the necessary nutrients.

The missing elements. There are only two nutrients a vegan (someone who doesn�t eat dairy or eggs, and sometimes even honey) might not get enough of-B12 and vitamin D. To be on the safe side, vegans should include a regular supplement source of vitamin B12 in their diets along with a source of vitamin D if sun exposure is limited.

4. VEGETARIANS DON'T GET ENOUGH PROTEIN
In reality, the average American takes in twice the amount of protein he or she needs and the majority of it is full of fat and artery clogging cholesterol. Among 80,000 Americans surveyed in 1982, and again 10 years later, people who were most likely to gain weight were frequent meat eaters. Who was most likely to have lost weight? People who ate a diet rich in fruits and vegetables (19 or more servings per week), walked four or more hours a week, or ran one to three hours a week (American Journal of Public Health, May 1997).

It's not difficult to get adequate protein on a vegetarian diet, even if you don�t eat dairy products or eggs. "Plant sources of protein alone can provide adequate amounts of essential amino acids if a variety of plant foods are consumed and energy needs are met," says the ADA. Good sources of protein are peanuts, almonds, potatoes, avocados, green leafy vegetables, soy foods, legumes, seeds, nuts, and nut butters. All meat and cheese substitutes made from soy are high in protein, but be careful-these products can also be high in fat. Choose low-fat versions.

5. VEGETARIANS DON'T GET ENOUGH CALCIUM
Somehow word got around that the only good sources of calcium are milk and cheese, and if you don�t get enough of either one, you�ll have weak and brittle bones. If this is true, then why do vegetarians, even vegans, have fewer cases of osteoporosis than non-vegetarians?

The American Journal of Clinical Nutrition published its largest study ever made on osteoporosis in 1983. Researchers found that by 65 years of age, female vegetarians had 18 percent bone loss and non-vegetarians had 35 percent. Osteoporosis is not caused by a lack of calcium in the diet, but rather an excess of acid (protein) which causes the body to leach calcium from the bones. In his article, "Calcium: How Your Diet Affects Requirements" (Vegetarian Nutrition and Health Letter, Feb 1998), Robert P. Heaney, M.D., gives the following example, "a single fast food hamburger, high in both protein and sodium, can produce a negative calcium balance of 23 mg. Because net calcium absorption is only about 10 percent from most diets, this could increase calcium needs by as much as 230 mg." So the more protein you eat, the more calcium you need. Studies have shown that, because of their low protein content, calcium needs for vegetarians are lower.

And if you are getting all of your calcium from animal sources, that is a lot of fat and calories to take in every day, making weight loss an impossible battle. Milk does have a good supply of calcium, but there are many low-fat, low calorie, calcium-rich alternatives to choose from.

CALCIUM
1/2 cup tofu with calcium sulfate 260 mg
1/2 cup soybean nuts, dry roasted 230 mg
1/2 cup tahini 130 mg
1/2 cup soybeans, green, boiled130 mg
1/2 cup tempeh 60 mg
One flour tortilla 90 mg
One medium orange 65 mg
1/2 cup collard greens 175 mg
1/2 cup turnip greens 100 mg
1/2 cup kale 90 mg
1/2 cup baked beans 60 mg
1 ounce sesame seeds, roasted 280 mg
1 tbsp blackstrap molasses 170 mg


6. VEGETARIANS ARE B12 DEFICIENT
Vegetarian diets provide adequate amounts of all important nutrients, except for B12 which is critical in the formation of red blood cells and the function of the nervous system. Fortunately, it is very easy to get enough B12 in your diet without having to consume animal products. B12 is in all common multivitamin tablets, and many foods are enriched with B12. The RDA is two micrograms per day.

B12 deficiency is extremely rare and usually occurs when the body has a problem absorbing it. Don�t worry, you won�t run out right away, the body usually has several years worth of B12 stored at any given time.

7. I WON'T EVER BE ABLE TO EAT OUT
You�d be surprised how easy it is to eat out. With the growing popularity of dining healthy, most restaurants are jumping on the bandwagon and offer at least one low-fat veggie dish. According to the ADA, eight out of 10 restaurants now include more healthful choices on their menu. Even restaurants that don�t offer vegetarian entrees on their menu can easily whip-up a meatless pasta or vegetable plate, just ask. If not, side dishes are another option-mashed potatoes, steamed veggies, and rice pilaf are all easy-to-find low-fat choices. Also, most ethnic restaurants, such as Indian, Chinese, Japanese, Mexican, and Italian, have many meatless dishes and few use dairy. Be careful-if you really want to lose weight, watch out for oily entrees. Ask them to use little or no oil when preparing your foods.


8. I'LL HAVE TO GIVE UP ALL MY FAVORITE FOODS
If your meals have been centered around meat for a long time (which is high in fat and cholesterol), to follow a vegetarian diet, just change your "center" to low-fat, high-carbohydrate foods, such as pasta, rice, or potatoes. "Where meat, poultry, and fish are often the cornerstone of the non-vegetarian diet; cereal, grains, fruits, vegetables, legumes, nuts, and seeds form the basis of vegetarian diets," says Patricia Johnson, head of the Department of Nutrition at Loma Linda University. You can use the same sauces, marinades, and spices as before, provided they�re low-fat.

And you don�t have to give up everything. There are many delicious readily available low-fat meat and dairy substitutes made from soy-from sausages and hamburgers, to milk and cheese. Use them as you would regular meat and cheese. Healthy alternatives are available at natural food stores, even supermarkets carry a wide variety of healthy vegetarian foods. If you�d like to be a little adventuresome, check out some vegetarian cookbooks at your local bookstore to get ideas. Have fun and experiment.

9. A VEGETARIAN DIET IS BAD FOR CHILDREN
Kids fed vegan diets can grow healthfully, perhaps even more so than their meat-eating counterparts. "Well-planned vegan and lacto-ovo-vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy and lactation. Appropriately planned vegan and lacto-ovo-vegetarian diets satisfy nutrient needs of infants, children, and adolescents and promote normal growth," says the ADA. The simple trick to good vegetarian nutrition is serving kids a wide variety of wholesome and fortified foods at mealtimes and as snacks.

Children have different nutritional needs than adults. Unlike us, they need larger amounts of fat and calories. "Without enough calories, kids� bodies will burn protein for energy, rather than using it for growth. Adding concentrated calories in the form of fats and carbohydrates will help kids achieve their caloric needs," says Carol M. Bareuther, R.D. Fats in the form of avocado, nuts, nut butters, seeds, and dairy, if you wish, will provide a concentrated source of calories needed by children. The American Academy of Pediatrics recommends that kids over the age of two years consume 30 percent of their daily calories as fats, with 50 to 55 percent of calories coming from carbohydrates, and the remaining 10 to 15 percent of calories from protein. Babies need 30 to 50 percent of their calories from fat to fuel their rapid growth.

Kids are always on the run. Make sure they have enough to eat throughout the day. The following are nutritious snack ideas: apples, oranges, bananas, grapes, peaches, peanut butter and jelly, bagels, popcorn, pretzels, bean burritos or tacos, soy yogurt, soy milk, rice cakes, or sandwiches.

10. ALL VEGETARIANS ARE ACTIVISTS
Actually, the number one reason people follow a vegetarian diet is for health reasons. "Scientific data suggest positive relationships between a vegetarian diet and reduced risk for several chronic degenerative diseases and conditions, including obesity, coronary artery disease, hypertension, diabetes mellitus, and some types of cancer," says the ADA. Already, 12.4 million people are vegetarians and more and more people are witnessing and experiencing the benefits of a plant-based way of eating. Projections suggest that by the millennuim, one in 10 Americans will no longer eat meat or poultry.

5 Ways To Combat Cellulite

Five Good Ways To Get Rid of Cellulite

Every woman that has them, hates them-those ripples, dips, and dimples on their thighs, hips, and buttocks. You got it, cellulite, a.k.a. cottage cheese thighs. Cellulite can settle in, regardless of body weight or fitness level. On some you can barely see it, yet on others it's very evident. Donald Robertson, M.D., medical director of the Bariatric Nutrition Center in Scottsdale, Arizona, claims that ninety-nine percent of women develop at least a few ripples after age thirty. And sadly, if nothing is done to remedy it, the cells harden, skin begins to lose its elasticity, and the lumps and bumps become more visible. Let's face it, cellulite isn't sexy, no matter what size you are. Fortunately, by combining a sensible diet with exercise and regular cellulite treatments, you can fight these dreaded dimples.

A Matter of Fat
Cellulite is lumpy, unevenly distributed fatty tissue that primarily occurs in fatty areas between the waist and the knees. Some doctors dismiss cellulite as ordinary fat that can only be remedied through diet and exercise. Yet other experts say cellulite is quite different. Elisabeth Dancey, M.D., author of The Cellulite Solution (St. Martin's Paperbacks, 1996), claims that "cellulite is, indeed, mostly fat, but it's not ordinary fatty tissue; it's fatty tissue that has been damaged as a result of certain malfunctions in the body's systems." It's true that a smooth layer of fat is found in everyone's body to insulate and cushion organs, muscles, and nerves. Cellulite, however, is lumpy, provides no cushioning, and is found only in certain areas of the body.

Cellulite and Circulation
Many naturopaths and doctors claim that these unsightly bumps and bulges are caused by a combination of factors such as bad diet, a sedentary lifestyle, and sluggish blood and lymphatic circulation. "Blood is literally the life-force of the body, and maintaining a rich and plentiful blood supply to the fatty tissues is crucial in the prevention of cellulite," says Dancey. When circulation is sluggish and elimination poor, toxins in the bloodstream become lodged in fat cells, creating dimply skin that resembles an orange peel.

Kneadful Things
Massaging troublesome areas not only relaxes and soothes, it can help stimulate the lymphatic and circulatory systems. The following technique is designed to break down fat, and move wastes and toxins out of the body. For at least three minutes on each leg daily, massage in circular movements, kneading the flesh between thumbs and fingers. Follow with upward sweeping strokes with the flats of your hands. To increase the effectiveness of massage, use the essential oils or natural creams mentioned below.

First Steps to Smoother Thighs
Cellulite experts recommend that people with cellulite follow a detoxifying diet that includes plenty of fresh fruits and vegetables and whole grains, and cut out caffeine, carbonated drinks, and alcohol. Keeping to a low-fat diet, high in fiber and complex carbohydrates is essential; for low-fat, fiber-rich foods are much easier for the body to break down, use, and eliminate than refined junk foods. Avoid sugars and starches, such as cakes, sweets, and chocolates; limit salt, sugar, and spices; stay away from animal fats, such as butter and dairy products; and limit vegetable oils and spreads. Choosing these types of foods will help keep your toxin intake down while helping your body efficiently eliminate the toxins already under your skin. Also, try to drink at least six to eight glasses of water every day. Inadequate water intake contributes to sluggish circulation and inhibits the elimination of wastes. And finally, stop smoking. It too, hampers circulation.

But you can't stop there. Eating well will help you lose weight and minimize toxins, but you must also exercise to improve muscle tone and increase circulation. "Exercise is vital for preventing and eliminating cellulite," says Zia Wesley-Hosford, author of Fifty and Fabulous (Prima Publishing, 1996). "You can't sit around all day and expect not to have cellulite." One of the reasons cellulite can be so evident on a woman's body is lack of muscle tone. This causes the skin to sag, making the dimples worse. Also with exercise, cellulite-causing toxins are efficiently eliminated from the body. Hosford suggests daily aerobic exercise, such as brisk walking, to improve circulation and burn fat; and body sculpting exercises, such as weight training and yoga, to tone the muscles in the problem areas. If you're just starting out, gradually work your way up to at least three 30 minute workout sessions per week.

Most cellulite experts will tell you, the first step in getting rid of cellulite is through diet and exercise. But sometimes, good food and daily activity aren't enough. Luckily, there are additional methods that can help in this cellulite struggle.

Keep It Firm
Slowing the effects of aging, keeping skin firm and tight, for as long as possible are important in the fight against cellulite. One of the factors responsible for skin losing its elasticity is free cals. Free radicals travel through cells, disrupting the structure of other molecules, which results in cellular damage. This damage is believed to contribute to aging. Antioxidant vitamins, such as A, C, and E, fight free radicals, neutralize their damage, and render them harmless. Another wrinkle factor is sun exposure. Ultraviolet light accelerates the normal breakdown of collagen and elastin in your skin, accelerating the aging process. Wear sunscreen with an SPF of 15 or greater, whenever you go outdoors.

Can You Loose Weight Without Diet Supplements?

The popularity of weight loss drugs and supplements are on the rise, but according to the first federal guidelines for the treatment for weight loss and obesity, about 55 percent of adult Americans, or 97 million people, are either overweight or obese. Quick-fix diets, pharmaceuticals, and even "natural" weight loss formulations don�t promote good eating habits because they are not a life-long plan. "When you talk to me, we�re talking the 90-year plan," says Houston-based nutritionist Anne Dubner, R.D., L.D." You need to establish eating patterns that work long-term, and incorporate foods that allow you to lose, and then maintain, body weight."

Do Weight Loss Drugs Work?

Dubner, whose specialty is weight loss, found that her clients didn�t want to learn anything about diet, they just wanted to take a pill and lose weight. But when they went off the drug they gained the weight back. "I do not recommend weight loss drugs. I�m sure they work, but they are temporary." Dubner believes that if weight loss drugs are used they should be a part of a multi-disciplinary approach. "See a dietician, psychiatrist, or psychologist, if necessary." Weight loss drugs can serve as a jump start for an individual who is significantly overweight, or someone who has to lose weight before undergoing surgery.

Both Fen-phen and Redux were found to cause damage to heart valves and were taken off the market in 1997. The newly hyped weight loss drug, Meridia, released last April, acts on serotonin and norepinephrine, another brain chemical to make users feel full, like Fen-Phen and Redux, but not in the same way. Researchers at Knoll Pharmaceutical, who produce Meridia (sibutramine), say Meridia works on two neurotransmitters instead of just on serotonin.

What's coming down the road in the way of weight loss drugs? Orlistat, which will be marketed as Xenical, received FDA advisory committee approval in May of 1997, but Hoffmann-La Roche, its manufacturer, has decided to do more analysis before releasing it for final approval. Orlistat is a lipase inhibitor, which means it works on lipase, an intestinal enzyme that breaks down fat. Xenical cuts fat absorption in the intestine by about 30 percent.

None of the weight loss drugs on the market now, or any that might be available in the future, are going to solve the problem of excess weight. And serious health effects were found with the drugs that have been removed from the market.

Searching for a Natural Solution

Each year Americans spend billions of dollars in the hopes of finding the magic pill(s) for weight loss. In fact, according to the National Council Against Health Fraud, a whopping $8.9 million are spent annually on vitamins and dietary supplements alone. And, because vitamins, herbs and other supplements are not officially regulated by the Food and Drug Administration, consumers are often unaware of the proper dosage amounts, efficacy and product safety. Then, add to that the fact that an incredible amount of diet supplements are introduced each year, making it virtually impossible for government officials to keep up.

Herbal Phen-Fens

According to many health food store operators, herbal phen-fens in all forms-from teas to pills-are by far the biggest sellers of herbal weight-loss products. And, store operators and experts agree, the reason for their popularity is probably due in part to slick marketing tactics by manufacturers that compare their products to the banned fen-phen prescription drug. The big difference, according to herbal phen-fen marketers, is that unlike the prescription drug, their herbal phen-fens are completely safe because they use "natural" ingredients.

"Some of the most potent toxins are �natural�...even poison is natural...the word �natural� does not guarantee safety," says Dr. Kathy Kapica, PhD, RD, associate professor of nutrition and dietetics at Chicago Medical School. And, according to Dr. Kapica, another major problem is that due to the lack of government standards for botanicals and herbs, consumers can�t always be sure that the products they are getting are pure, or even contain what the labels say. "It�s very scary to think that consumers invest in products that they think will help them when they�ll actually be lucky if they don�t harm them," adds Dr. Kapica.

Most herbal phen-fens contain a mixture of herbs which often include ephedra, St. John�s wort, chromium picolinate and others. Some ingredients like ephedra, which is addressed below, can be dangerous when abused, while others, such as St. John�s wort and chromium picolinate, show no clinical evidence of being beneficial for weight loss.

Ephedra

Ephedra, also known as ma huang, is a strong stimulant found in popular herbal phen-fen diet aids. While the efficacy has been well researched and substantiated for relieving nasal congestion and some allergic disorders, Varro E. Tyler, an authority of the medicinal use of herbs, states in his book, The Honest Herbal, that "there is no substantial clinical evidence that [ephedra] is either a safe or effective promoter of weight loss in obese patients." And, ephedra can be very damaging to the body, especially when abused. Its active ingredient is ephedrine, a stimulant that works in the body much the way that adrenaline does in what is known as the "fight or flight" response. The danger is that when taken regularly, your body stays in an unnatural high gear and there is risk for heart palpitations, heart attacks, and strokes; particularly for those with a history of heart disease, hypertension, diabetes, or thyroid disease.

To date the FDA and Centers for Disease Control Prevention have received more than 900 complaints about products containing ephedrine, including 17 deaths. The FDA has plans to regulate ephedrine levels in dietary supplements in the future.


St. John's wort
Many herbal phen-fen combinations with ephedra contain St. John�s wort as well. Manufacturers of diet supplements containing St. John�s wort claim it may increase the production of the brain chemical serotonin, possibly having a positive influence on mental wellness, which could help suppress overeating that may be linked to depression.

St. John's wort has been one of the most scientifically researched medicinal herbs in history. Many clinical trials using standardized St. John�s wort preparations have confirmed its safety and effectiveness in treating depression. However, there is no clinical evidence to substantiate that St. John�s wort has weight loss benefits.

Chromium picolinate

Chromium picolinate, another popular ingredient in many diet supplements and teas, is sometimes paired up with ephedra and St. John�s wort, but is also sold as a dietary supplement on its own. Chromium picolinate is a synthetic compound that contains chromium, a nutrient necessary for regulating blood sugar. Chromium can be found naturally in vegetables like potatoes, broccoli, and mushrooms. In his book, Chromium picolinate-Everything you need to know, Dr. Gary Stevens says that, "Chromium picolinate plays a vital role in any program for fat reduction because it keeps insulin working properly."

While its true chromium is an essential trace mineral that aids a number of body functions, it is only required in small amounts. And while countless proponents claim it does everything from help you control blood glucose to burn fat and build muscle, none of these claims has been substantiated clinically. "While chromium shows promise in the treatment of adult-onset diabetes, I have not seen any good evidence that it can help people lose weight. Although it has been marketed for weight loss, the evidence is simply not there," says Veggie Life Nutrition Editor John Westerdahl, MPH, RD, CNS.

Garcinia

Garcinia is a supplement made from a dried Indian fruit. Its active ingredient, hydroxycitric acid (HCA), is the main ingredient found in many diet and energy supplements on the market, despite its limited research.

Marketers of weight-loss products containing HCA claim it suppresses appetite and makes calories easier to burn by preventing carbohydrates from being stored as fat.

Studies in animals have shown HCA to be effective in preventing weight gain, which experts say more than likely has to do with its effect on appetite. But to date, there is no scientific evidence indicating that Garcinia is effective for weight loss in humans. Although there are no known dangers associated with taking Garcinia, consumers should be cautious due to the lack of research substantiating its safety when used at levels recommended for weight loss. "There is no reliable scientific evidence to demonstrate its effectiveness for weight loss in humans. At this point, claims that say it can help you lose weight are unjustified," says Westerdahl.

Calorad

Another hot seller for weight loss is Calorad. Calorad's ingredients include collagen, aloe vera, glycerin, potassium sorbate and methyl paraben (preservatives), natural flavor, and demineralized water. But, while most experts concur that these ingredients just don�t add up to weight loss, marketers of Calorad say this collagen protein formula supports lean body tissues and assists the body in burning sugars and fats more efficiently. Also, they claim Calorad will help you "lose inches and build lean muscle while you sleep."

So, while experts say collagen offers no weight-loss mechanism, manufacturers of Calorad say their extraction process makes their product different from other collagen products on the market. But, according to the experts in a recent issue of Environmental Nutrition, "Extracted or not, collagen is not a weight-loss aid in our book."

Another interesting thing to note is that manufacturers suggest taking the product on an empty stomach just before bedtime, after withholding food for three hours. They say it�s because Calorad works more effectively that way...but it sounds like pretty good advice for anyone trying to lose weight, since most of us know that late-night snacking often leads to weight gain.

Chitosan

Marketers of this popular diet supplement tout its ability to "trap" and get rid of dietary fat and cholesterol. The theory is that when taken regularly, chitosan-a non-digestible dietary fiber-will decrease the absorption of fats and carry them, along with their calories, right out of the body. While there have been some promising studies that show chitosan to have a cholesterol-lowering effect in animals, there has been no such evidence in humans.

"There is absolutely no research indicating that chitosan is effective for weight loss," says Dr. Kapica. "It has never been tested for weight loss, or in humans at all." In fact, Dr. Kapica says that Chitosan has the potential to be harmful due to the fact that it binds fat soluble vitamins, which could result in deficiencies and set in motion other harmful effects. And, while limited research has shown chitosan may help lower cholesterol in animals, Dr. Kapica says Chitosan isn�t even at a point where it can be recommended for that.

The bottomline is that we just don�t know enough about chitosan and the potential dangers from taking it. Therefore, she says, consumers would be wise to stay away.


Conjugated Linoleic Acid (CLA)
CLA is a term which refers to a group of derivatives of the essential fatty acid, linoleic acid. These polyunsaturated fatty acids are found naturally in certain foods, especially meats and dairy products. Marketers of CLA claim that due to the healthy eating patterns of today�s health-conscious consumers, lower intakes of meat and dairy products has lead to lower levels of CLA in our diets. A problem, they say, because CLA may be an important nutrient for optimal body composition, possibly helping to reduce body fat and increase muscle. Marketers claim the need for this nutrient is evidenced by the fact that "Americans seem to be getting fatter, even as we eat less fatty foods."

While some studies have shown CLA to play a role in reducing body fat and increasing body protein (muscle) in animals, there have been no clinical trials indicating that the same results are applicable to humans, and many scientists are skeptical. "Many of the references for research sited by marketers actually have nothing to do with research that is related to what the company is hawking as the benefit of their product," says Rosemarie Szostak, PhD, a professor in the Department of Chemistry at Clark Atlanta University.

Diet Teas

Flavorful combinations of teas have entered the weight-loss industry with a splash. But, don�t plan on sipping your way to weight loss. According to Mark S. Meskin, PhD, RD, of California State Polytechnic University in Pomona in the July 1998 issue of Environmental Nutrition, "They�re a gimmick...and an inappropriate way to lose weight." Plus, Meskin and many other health professionals have concerns about some of the ingredients used. Ephedra and chromium picolinate are popular ingredients used in teas as mentioned above. And according to Environmental Nutrition experts, other popular "diet tea" ingredients like Senna and Cascara have laxative effects, which are not only an unhealthy method of weight loss, but prolonged use can have damaging effects on bowel tone.

WORDS TO THE WISE
When checking out weight loss supplements, read the claims and literature carefully. One product manufacturer, after touting its product�s effectiveness, also encouraged users to exercise for 20 to 60 minutes five to seven days a week; eat three low-fat, balanced meals and two snacks every day; eat at least two servings of fruit and three servings of vegetable each day; drink six to eight glasses of water every day; limit or stop drinking alcohol; stop eating two to three hours before bedtime; reach for the walking shoes before reaching for the refrigerator...etc. This sounds very much like the US Department of Agriculture�s Dietary Guidelines for Americans for Healthy Living, which remarkably when followed, generally result in a healthy weight and best of all, here they are for free.

Can Food Alter Your Mood

The foods you choose may influence your behavior and emotional well-being.

Food and Mood by Design

"In the past, whether food worked for you or against you usually was a matter of luck or choice. It no longer has to be that way. With all that we now know about the food/mind/mood connection...you can begin to select (food) that will power your brain, modify your moods, and in the process make you a more effective, motivated, and perhaps even more contented individual."


Imagine choosing one type of food to alleviate anxiety, another to bolster brain power, or yet another to curb your urge to splurge on that donut. A new field of pioneering nutrition research, often referred to as the study of food and mood, is confirming what many of us have always suspected: What and when we eat can affect our mind and mood, the tendency to pile on pounds-even the quality of our lives. For example, to curb the urge to splurge on that donut, you could instead choose a lower fat sweet/fat food combination, such as graham crackers, fig newtons, or hot chocolate made with skim milk.

Richard Wurtman, M.D. and Judith Wurtman, Ph.D., scientists at the Massachusetts Institute of Technology (MIT), first linked food with mood when they found that the sugar and starch in carbohydrate foods boosted a powerful brain chemical called "serotonin." Soon they linked serotonin and other neurotransmitters (substances that pass information from cell to cell in the brain) to our every mood, emotion or craving. For instance, they noted that eating carbohydrate-rich foods (breads, cereals, pasta, fruits and starchy vegetables such as potatoes, winter squash or corn) elevated serotonin levels, helping you to feel more relaxed and calm; high protein foods (nonfat dairy products such as cottage cheese, yogurt or milk; or beans, peas, nuts and also soy products, such as tofu or soy milk) had the opposite effect: They released other substances that let you think and react more quickly, or feel more alert and energetic.

Carbohydrate Cravings

More current studies have shed additional light on issues surrounding carbohydrate intake and mood. Researchers at Rockefeller University in New York believe food cravings may be hints from Mother Nature. Perhaps the sugar cravings many women experience at puberty, premenstrually, during pregnancy, and after menopause, could be a response to estrogen's effect on brain chemicals and blood sugar levels.

"Women may be more sensitive to changes in serotonin than men," explains Catherine Christie, Ph.D., R.D., a food/mood specialist in Jacksonville, Florida. "When estrogen levels fall and progesterone levels are high" serotonin levels may drop. "We postulate that this drop is why women crave carbohydrates during (certain) times of the menstrual cycle. If serotonin levels fall, appetite increases, particularly for carbohydrates." The same mechanism seems to occur during perimenopause, the menopausal transition. "When estrogen levels decline," says Dr. Christie, "there's (often) increased appetite, carbohydrate craving and reported weight gain. This may also be related to changes in serotonin."

Chocolate "High"

Taking the female food/mood research a step further, University of Michigan researchers have linked the desire for sugar with its ability to calm; for fat, with its ability to elevate moods. Adam Drewnowski, Ph.D., director of the Human Nutrition Program at the University of Michigan, believes it's not carbohydrates we crave, it's fat.

The real craving, he thinks, is triggered when we combine sugar with fat, creating a sweet-and-creamy concoction that's hard to resist. According to Drewnowski and Barbara Smith, Ph.D., a researcher at Johns Hopkins University in Baltimore, it is endorphins-naturally occurring substances in the brain that produce pleasurable feelings-that function as pain killers. They believe we crave high fat, sugar-laden foods to experience the blues-bursting benefits of endorphins. These findings could explain cravings for chocolate. With its 50 percent fat/50 percent sugar content-plus an endorphin-releasing substance called phenylethylamine-chocolate may offer the perfect blend of ingredients both to stimulate and soothe at the same time.

The fat and sugar in chocolate can raise both serotonin and endorphin levels, which explains why women may crave chocolate both before and during their menstrual periods. But because it's not nutritionally smart to eat chocolate, to get the same brain-chemical change, choose high complex carbohydrates, such as whole grain bread or crackers to stabilize serotonin levels. To keep endorphin levels up, try a regular exercise program.

But what if the chocolate urge doesn't go away? Debra Waterhouse, MPH, RD writes in her book about chocolate cravings, "there is no evidence that small amounts of chocolate pose any harm to health or well-being (so) satisfying a chocolate urge in moderation might be the best strategy."

How to Measure Obesity

Measuring Obesity

The easiest way to determine if you are within a desirable body weight range is to figure your Body Mass Index(BMI). You find your BMI by dividing your weight in kilograms (kg) by your height in meters (m) squared.

Men with a BMI over 27.8 and women over 27.3 are generally considered obese. Persons age 35 or older are obese if they have a BMI of 27 or more. For those under 34, a BMI of 25 or more is considered obese.

weight kg / height m

27 = mild obesity
30 = moderate
35 = severe
40 = very severe

How to Eat? What to Eat?

How and What should i eat?


Here are some tips to follow:

* eat only when hungry
* do not eat past the point of comfort
* eat your biggest meal at noon when digestion is strongest
* eat in a quiet place, sitting down
* do not eat when upset
* pay attention to chewing and swallowing
* sit quietly a few minutes after your meal
* avoid ice-cold foods and drinks
* cut back on heavy meats
* eat more freshly cooked vegetable and grains
* use digestive-stimulating spices like turmeric and ginger
* cut back on sweets
* avoid refined foods, alcohol, and caffeine

From Fat to Fit

"I am not a physician, dietitian, or nutritionist. I am a housewife who figured it out. Broke the system."

Susan Powter's anecdotal explanations of the myths and truths of diet and exercise comes from her own personal experiences as a "260-pound housewife, feeling desperately out of control, afraid, trying every diet out there, and failing." She had tried all the fad diet programs only to gain all the weight back and then some. Eventually she "gave up" on the diet industry and did it herself, discovering the following facts:

* Reduced-calorie diets send the body into starvation mode, which slows metabolism and increases fat storage. Starvation also makes you crave high calorie foods

* The weight you lose on a calorie deficient diet is lean muscle mass and water. Which 98 percent of us gain back as fat. Leaving the body fatter and weaker. The only way to rebuild muscle mass is through exercise.

Eating Right

"Food doesn't make you fat," writes Powter, "fat makes you fat." At nine calories per gram, fat is the most calorically dense food you can eat. Do not skip meals and eat as much as you want as long as it's 30 percent calories from fat or less, she advises. Become a fat detective and learn how to read labels and figure the percentage of calories from fat per serving.

To figure percent of calories from fat, take the number of grams of fat per serving, multiply by 9 (9 calories per gram of fat) and divide by the total calories per serving. Do the math, and you may discover many of your favorite "reduced" foods calculate much higher than 30 percent.

Powter recommends a diet based on whole grains, legumes, and vegetables, followed by a reduced amount of processed grains, starches, and fruit. Occasional lean proteins like fish, poultry breast, and egg whites are OK.

Breathing Right

Susan lays down the facts:
* we don't get enough oxygen despite that fact we have 75 trillion cells to feed.
* we never think about improving our breathing.
* we don't use or give credit to a life-giving force.

Breathing and moving burns fat. She shows you how to breathe deeply from the abdomen and advises to stop and take a good breath at least 100 times a day.

Moving Right

Powter knows the hardest part of starting to exercise is facing your fitness level, or lack there of. Anyone can build their fitness level, it just requires modification. Your local gym tailors to the upper 10 percent fitness level of the population-leaving unfit people feeling humiliated in their efforts to keep up.

Powter has dedicated herself to teaching women of ALL fitness levels how to begin to increase their cardio-endurance, upper and lower body strength, burn fat, and change their lives forever. Her book contains a complete resistance workout for muscle tone and endurance, with modifications for people who have never exercised before in their lives. She recommends 30 minutes five to six days a week within 46 percent of your maximum heart rate to allow you to work at a lower level of intensity for a longer duration.