Seniors: Reduce Calories, Remember More

Dr. Sam Gandy, of the Mt. Sinai School of Medicine, describes recent research which demonstrated that overweight seniors improved their memory as they lost weight and improved their physical fitness.

Watch this video clip to find out more about the study:



Not only did they get more "memory-fit" as they were losing weight, they also found that the amount of weight lost was proportionate to the amount of improvement. In other words, the more you pounds you lose, the more memory you gain.

They note that other studies have associated the same positive effects from regular exercise.

The part about this video that is sad and surprising is the reporter's comments at the end: "At a time when medications have had such little impact, basic lifestyle changes now appear to be the most effective ways to protect, and even improve, an aging memory." (No, John, they always have been the most effective ways! Duh!)

Top Weight Loss Exercises: Lose weight fast with just these 3

In January, most magazines feature their "secrets" to quick weight loss, and the exercises that "they discovered" to get you there. But in truth, we know which few exercises will help you lose weight fastest. They use the biggest muscle groups, which means you burn the most calories. Then, your body knows what to do. Read this article to learn the 3 simple ones you need to get weight-loss results faster:

http://ezinearticles.com/?Exercises-For-Weight-Loss---You-Only-Need-These-3-Exercises-For-Fast-Results&id=1854433

You've heard them before, haven't you? It's not a complicated formula, and no magazine "just uncovered" these from a vault. The 3 exercises in the article are high calorie-burners and big metabolism-boosters. If you have a few "holiday pounds" to lose, you need to focus on those 3!

Lift Weight to Lose Weight- video blog

If your goal is weight loss, then you need to know which exercises will help you lose weight and tone up.
But why are you doing these exercises?
It's important to understand why you want to do them. Do you know how lean muscle works in your body? Watch this video and Discover how muscle burns calories, and why you need to Lift Weight to Lose Weight:



So, how do you add weight-lifting into your workout routine?
1st, Learn how to use strength-training equipment. If you belong to a gym, attend an orientation and hire a personal trainer. If you workout at home, hire a trainer to show you and design a program for you. Also, read books and watch videos.
2nd, Design a well-rounded program. Throughout your week, you need to include cardio, strength-training, and stretching exercises. When you strength-train, you must include major muscle groups. Here are some examples of scheduling strength-training (*before or after cardio or stretching):
Routine 1:
Mon, Wed, - Legs and Torso (Back, Abs)
Wed, Fri- Hips and Chest
Tue, Th, Sa or Sun- Arms and Shoulders

Routine 2:
Day 1, Mon- Legs (Calves, Thighs, Hips)
Day 2, Tues- Arms (Biceps, Triceps)
Day 3, Wed- Shoulders, Chest
Day 4, Thu- Back, Abs & Obliques
Day 5, Fri- Light cardio, Rest, get a Massage, Sauna
Days 1-4 - repeat

Combo Routine:
Day 1- Intense Cardio; Strengthen Arms, Shoulders, Chest
Day 2- Light Cardio; Strengthen Legs, Hips
Day 3- Medium Cardio; Strengthen Back, Abs
Day 4- Rest, light cardio
Day 5- Medium->Intense Cardio; Light Strengthen Lower Body
Day 6- Light Cardio; Light Strengthen total Upper Body
Day 7- Rest, light cardio
repeat

Vary your routine every 4-6 weeks to keep your mind and muscles challenged. Keep learning. Get comfortable with your exercises: you'll like some more than others. Keep trying new ones!

For more information on starting a new exercise program or buying a new home gym, go to http://www.SupportandCoaching.com

Lift Weight to Lose Weight and Tone Up- You won't get bulky

You can lose weight quickly and effectively without adding muscle and looking "bulky". Understand the myths and misinformation with this article:

http://ezinearticles.com/?4-Reasons-Why-You-Will-Get-Toned-and-Lose-Weight-With-Weight-Lifting,-Without-Adding-Muscle&id=1789189

When you understand how muscle grows, and why you won't be trying to look like a bodybuilder, you can build an effective weight loss program around weight-lifting.

Having lean muscle is an important part of staying healthy, toning up, and controlling your weight. You'll look better and feel better, and you'll feel more confident about yourself!

Losing Weight with Chocolate: weight loss gets yummy

Can dark chocolate help weight loss? More research indicates chocolate contributes to eating less, losing weight, and other health benefits. Nutritionist Cynthia Sass surprises Dr. Jacques Moritz with the latest news in this video:



Other studies have shown dark chocolate's health-protecting qualities, such as:
> protecting and relaxing arteries, lowering blood pressure
> relieving hunger, inducing satiety
> effects of high antioxidants and mono-unsaturated fatty acids
> insulin control and reduction

Look Out! Don't accept impostors! Go for pure dark chocolate. Foods that contain dark chocolate, or are made with dark chocolate flavoring, will not be as healthy for you. And milk chocolate has not been proven to have the same health benefits.

Food for thought: what about research that ties the caffeine in pure cocoa to stimulating effects and weight loss? Let's look for that...

Are we gaining weight as vegetarians? Hmmm...

One nutritionist describes how vegetarian diets can contribute to weight gain. There are several different styles of vegetarianism, including veganism. And with each preference come different options. For example, vegans usually reject all foods derived from animals, which limits their foods moreso than the less-strict styles of vegetarianism.

How nutritious is a vegetarian diet?


BUT...there are 2 sides to every story, right?...
If vegetarians watch the amount of calories they eat, and understand basic nutrition, then they may be the healthy humans on Earth.

So, when adopting a vegetarian lifestyle, here are some things to consider as you make food choices, to keep you eating healthy and maintaining a healthy weight:
* Watch your calories. Learn portion sizes so you don't overeat.
* Don't assume "It's healthy, so I can eat more of it." Your body might not need that many calories.
* Know how much food your body needs.
* Mix vegetables with proteins and grains. Avoid eating just one type of food with a meal.
* Cook for yourself. Use herbs and spices. You can even grow your own, at home!
* Include a variety of protein sources in your meals. Avoid eating just soy-based meat alternatives, or excessive gluten-based foods.
* Learn innovative, fun ways to cook.
* When you eat out, avoid veg munchies with over-the-top calories like fried mozarella, bread baskets, dressings applied "for you" to your foods, chips, veggies dipped in sauces (ranch, for example, may contain hydrogenated oils and trans fats), and french fries.

If you are lacto-ovo-vegetarian, then you include dairy in your eating habits. Watch out for cheeses, cottage cheese, sweetened yogurt, and other sources of excessive fat and sugar. Actually, limit your dairy and lactose intake.

If you are a pesco-veg, then you also eat fish. Fish is one of the healthiest foods, loaded with Omega Fatty Oils. Try to eat a variety. Avoid the breaded, fried, boxed/frozen types. Season them with fresh herbs like dill, basil, and rosemary. Yum!

If you are a vegan, always be aware of balance. Don't eat too many grains and grain-based products. Look for healthy nut butters, seeds, and sprouted foods.

Vegetarians can be the healthiest people, but it takes attention to details to maintain a healthy weight and great eating habits.

How to Create Your best bikini body with healthful snacking

Ready to create a bikini body? Fitness trainer Valerie Waters shares her tips on healthy snacking to get your nutrition without puting on extra calories. Watch the video, then discover some underground methods of snacking your way to becoming a calorie-burning inferno!



So, if I eat all these extra calories from healthy snacks, I'll actually lose weight and tone up?... (does this make sense?)

Yes! How is this possible?
If we understand
1) Calories, portion control, and negative caloric intake and
2) Metabolism and portion size

Calories.
In the video, Miss Waters recommends keeping snack sizes to under 200 calories. This is absolutely true. Many Americans are gaining weight fast because they aren't counting the calories of their snacks or beverages, like the 800-calorie Frappuccino Grande with whole cream and extra syrup, or the bag of chips they "nibbled" on while they were on the phone.

How many calories should we be eating? What's an appropriate portion size? This depends on your body's needs, and whether or not you want to lose weight or just maintain it.

Americans eat too much. Countries with many overweight and obese persons display habits of eating poorly, eating foods that are high in calories but low in nutritional value, and who just eat too much.

Negative calorie balance.
If you want to lose weight, you must burn more calories than you eat. If you add more physical activity, and eat less calories than you use up, you will end up with a negative calorie balance.

When you eat foods that have many calories, it taxes your digestive system more than smaller portions. So, an ideal way to "snack your way to a fat-free body" is to make those healthy snacks your meals! Here's the "inside scoop"...

PREPARE your snacks and meals ahead of time. As a personal trainer for 18+ years, one trait common to all healthy people is that they PLAN their calories. They KNOW the nutritional content of the foods they eat. They plan. They cook. They store.

So, prepare healthy snacks, stash them, and eat them like small meals.

Only eat when your body feels hungry: do not "snack" when you are still full or not hungry.

When you eat a few "small meals", with fruits, veggies, nuts, seeds, and legumes (nutrient-rich but calorie-poor foods), then spread them out throughout your day...

It can be an effective way to control portions, burn calories, and tone up!

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