10 Secrets to Keeping the Weight Off for Good

10 Secrets to Keeping the Weight Off for Good
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What's interesting about weight loss is that many people
think that it's just a process that begins when you make
changes to lose weight and ends when you've lost all the
weight.

However, if you're not continuing with the changes that
you've made, you might find yourself back at the original
weight that you were. Instead of going up and down on the
scale, here are ten secrets that you can use to keep your
slim figure.

- Weight training works ­ Studies have shown that people
that have more muscle mass will burn more calories, even at
rest. Because of this fact, you will want to incorporate
some weight training into you maintenance plan so that as
you increase your calorie intake, you're able to burn them
off without any gain.

- Food journaling - When you write down what you eat, you
will be able to control the amount of food that you are
eating. Even if you only write down your food intake for a
few days a week, keeping an eye on how you're eating can
help alert you of problems before they become pounds.

- Daily exercise ­ When you want to keep the weight off,
exercise will need to become a part of your life. However,
this doesn't mean that you need to workout for hours each
day. Try to fit in thirty to sixty minutes of exercise
each day to keep extra weight at bay.

- Allow yourself treats ­ Life isn't about deprivation, so
neither should your new figure. When you've lost weight,
you have learned about how much you needed to eat in order
to cut back on calories. Once you've learned this, you can
also learn to have a treat every now and then, enjoying it
instead of overindulging in it.

- Look at making changes rather than dieting ­ When you're
looking to lose weight, the ‘sprint' approach isn't going
to be a long term fix. You need to permanently change your
eating habits in order to ensure that your weight stays at
its new position.

- Learn to make favorite recipes healthier ­ If you have a
favorite cheesecake recipe; why not learn how to make it
lower in fat and sugar? This way, you can still enjoy the
foods you love.

- Get support ­ You don't have to join a weight loss club
to do this, but telling your friends and family about your
goals can help to get everyone into supporting your
efforts. When you do this, people will start to recognize
that family gatherings should have healthy options as well
as not always revolve around food.

- Keep the stress away - Many people eat when they are
stressed, but when you've lost weight, you want to avoid
this kind of trigger. Instead, figure out ways that help
you deal with stress. What can you do instead of eating to
help calm down and relax?

- Watch your weight ­ Studies have shown that those that
regularly monitor their weight tend to keep off weight
better than those that don't. You don't have to get on the
scale every day, but weighing in once a week can help alert
you to when you might need to rethink that second slice of
pie.

- Recognize a slip up and forgive yourself ­ When you start
to get angry about mistakes, you can backslide into old
eating habits. You will have times when eating right will
be more difficult, but you will persevere.

Acknowledge that you made a poor eating choice (or several)
and then forgive yourself and eat better at the next meal.
There's no need to punish your self.

Keeping the weight off can actually be more difficult than
losing it in the first place, but when you're committed to
keeping trim, these tips will make sure that you do.

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Lynn VanDyke is a master trainer and fitness nutritionist.
Her fitness site, http://www.strength-training-woman.com is
ranked within the top 1% of all websites. She has authored
the wildly popular ebook, Melt the Fat
(http://www.melt-the-fat.com). It is yielded as one of the
best fitness and nutrition ebooks available.

Fish or Fish oil supplements?

Fish or Fish oil supplements?
======================
Both fish and fish oil supplements contain important
essential Omega 3 fatty acids needed for good health, but
as we will see, it isn't just any old fish and nor is it
any old fish oil that can do the job properly.

The Paradox

Today's consumers must be very confused about seemingly
contradictory advice about eating fish. The food standards
agency says most people should be eating more oily fish
like Salmon, Tuna, Herring and Mackerel, because the Omega
3 fatty acids they contain are good for our health. But at
the same time they limit the recommended daily amounts to 2
portions of oily fish a week for women and girls who may
want to have a baby one day and for breastfeeding mothers,
and 4 portions for everyone else. So first we are told to
eat more fish in order to gain the extraordinary health
benefits of Omega 3, but then we are told not to eat too
much because our fish are polluted with toxins,
particularly methylmercury. What are we supposed to do with
this advice? Perhaps we should look at how much Omega 3 we
actually need.

Omega 3 - how much is enough?

No official recommendation exists as to how much Omega 3 is
required for optimum health but on an individual basis the
ideal amount is linked to our intake of Omega 6. The more
Omega 6 fatty acids that we consume, the more Omega 3 fatty
acids we need to counteract the imbalance. First of all it
might help to explain that the body is unable to synthesise
Omega 3, or Omega 6 fatty acids for that matter, so we have
to rely totally on our diets to get them. Now here's the
astounding part.

Most of us today are eating diets that are deficient in the
anti-inflammatory Omega 3 fatty acids but excessive in
pro-inflammatory Omega 6. Over the past 70 years or so our
consumption of fish has drastically diminished and at the
same time we are eating more processed foods, grains and
vegetable oils. These foods aren't bad in themselves it is
just that this imbalance in our diets is believed by some
to be the root cause of a huge rise in inflammatory
conditions, heart disease and depressive disorders, hence
the need for more Omega 3.

The important Omega 3 fatty acids are Eicosapentaenoic acid
and Docosahexaenoic acid or EPA and DHA. Generally
speaking, 1g of EPA/DHA daily is considered enough for
everyone. To give you an idea of what this equates to in
real terms, to get this amount of EPA/DHA from the diet,
you would have to consume a 3-oz portion of salmon every
single day, seven days a week.

Bearing in mind the toxicity problem, one might think it's
safer to get Omega 3 from fish oil supplements, but here's
the 'catch'. Fish oil is made from the very same fish in
the sea, so it stands to reason that fish oil supplements
can be toxic too unless of course the fish oil has been
purified.

What types of fish oils are there and which one is best?

To put it simply, there are basically 3 types of fish oil
available.

• Cod Liver Oil
• Standard fish oil
• High-grade concentrated fish oil

Cod liver oil is produced from the liver of fish and
although contains high amounts of Omega 3, the liver is
where most of the toxins are stored and so potentially, cod
liver oil can contain a high level of pollutants. Cod
liver oil also contains high amounts of vitamin A and D and
too much can result in Vitamin A toxicity.

Standard fish oils are produced from the flesh of the fish
as opposed to the liver of fish but again, they can contain
impurities as whatever was in the fish at the time it was
caught is transferred to the oil. The amount of Omega 3
fatty acids they contain can also vary depending on a
number of factors including the time of year, environmental
conditions etc.

High-grade concentrated fish oil has an advantage over the
others in that not only has all the impurities been
removed, the oil can be concentrated to contain much higher
levels of Omega 3. For example, concentrations of 70% EPA
is possible and so fewer capsules are required in order to
produce the same effect. With some of the standard fish
oils, 5 or 6 capsules are required every day. EPA is
rapidly gaining recognition as the most important fatty
acid as the body can produce DHA when enough EPA is present
but this isn't effective the other way round.

Conclusion

To date there has been no real studies done on whether
there is a significant difference or benefit in getting
Omega 3 from fresh fish or from fish oil supplements.
However, as it stands today, it would appear that the only
way to ensure a healthy intake of Omega 3 without the risk
of harmful pollutants is to take a high-grade fish oil
supplement that has been through processes to filter out
the impurities.

----------------------------------------------------
Dave McEvoy is an expert in EPA with over 20 years
experience; for more information about fish oil and how it
can help come and visit. http://www.mind1st.co.uk
http://www.mind1st.com

How You Can Fulfil Your Nutritional Needs With An Instant Pudding

Did you ever consider that pudding may be your answer to
all your nutritional needs? The High N.R.G. instant
pudding can be used as a daily nutritional supplement to
help keep you healthy and energized. By using 350 mg of
potassium the instant pudding allows you to feel recharged
and revitalized after a couple mixings. The best thing
about it is it is quick and simple to prepare and can be
used as a meal replacement.

The High N.R.G. instant pudding is a versatile product that
allows you to get the nutritional supplements missing in
your life. However, it can also be used as a weight loss
or weight gain product. Depending on the amounts you eat
per day and the size of serving you take in will determine
how the instant pudding is used.

It is possible to lose up to 40 pounds in just 30 days with
the use of the instant pudding. The pudding is filling and
can be used as a replacement for your daily meal if you do
choose to use it as a dietary supplement. The pudding is
extremely flavorful but only consists of 160 gross
calories. If you were to eliminate the 3 grams of fiber in
the pudding that consists of 60 calories, the instant
pudding qualifies for a 100 net calorie product.

When using the pudding to gain weight you will increase the
amount you eat per day. By taking the right amount and not
missing a single pudding meal you can gain up to 5 pounds
in 30 days. You can gain more after the first 30 days as
well, but it is vital that you are true to yourself and do
not miss a meal.

As mentioned above the instant pudding is an extremely
flavorful taste that consists of rich dark chocolate. You
can make a serving of the pudding and have it ready to eat
in about one minute. Because of the ease to make and mix
and how quickly it is to whip up, it makes it a convenient
nutritional supplement.

Too many times dietary and nutritional supplements require
you to change your daily meal diet and decide for you when
you can eat and how much. It is because of this that many
people quit before they see any progress. With the instant
pudding it is just the opposite as it is important that you
do NOT change any part of your daily diet. This will allow
you to stay energized and gain the nutrition you may be
missing in your life.

There are many advantages to the High N.R.G. instant
pudding that make this product stand out above any other.
Because of the flavorful taste and the ease to make, the
instant pudding is a product that can be used by any in the
family and for all purposes. Regardless of the main use of
the product, it will provide you with nutrition that you
may be missing in your life right now.

----------------------------------------------------
Luanne Ribble, President of Q.U.I.C. offers a risk free way
to try the amazing NRG Products so you can FEEL the
difference for yourself. Find out more about the High
N.R.G. Products, available at =>
http://www.healthychoice4all.com/recommends/instantpudding

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Shin Splints

Shin Splints
=========
Shin splints is a very common ailment that affects athletes
but can also occur in the non-athletic individual. It is
an inflammatory condition occurring either in the front of
the lower leg or in the back. The cause for each is
different.

Typically, with shin splints, a person will be doing some
kind of athletic endeavor (walking a long distance would
qualify), and begin to notice soreness in the lower leg,
either in the front or back of the leg. The more the
person moves the more the condition worsen. Should the
person stop, the pain will diminish somewhat only to worsen
once the activity is resumed.

Anterior shin splints, or pain in the front of the lower
leg, may be more prevalent running on hard surfaces, or
running or walking down hill. After the heel hits the
ground, in gait, the foot should slow down in order for the
front of the foot to hit the ground. People with a tight
heel cord (Achilles tendon), do not allow the foot to slow
down so the muscles that control the forefoot and originate
in the front of the lower leg are forced to overwork. This
overworking of the muscle causes the muscle to swell and
since the muscle is in a confined location in the lower
leg, the swelling causes pain.

Posterior shin splints generally occur when in people who
are moderately to severely pronated or more commonly known
as flat footed. People who exhibit this type of foot
structure force their feet to overwork, thus causing the
muscles in the back of the lower leg to also overwork.
Again, this overworking causes the muscle to swell and
since it too is in a confined space, pain will occur.

As previously stated this condition generally occurs in
athletic people, but people exhibiting certain types of
foot structure, who are called upon to do a fair amount of
walking can also experience shin splints.

Symptomatic treatment of the condition is through the use
of icing the area and taking anti inflammatory medication
such as aspirin, Aleve, Motrin, Advil, etc. Also, avoiding
the type of walking surface that caused the problem would
be indicated. This is acceptable treatment for the short
term, but not considered a solution to the problem.

The best way to alleviate the problem on a permanent basis
is to have your feet examined by a foot specialist to
determine the type of foot structure you exhibit and thus
find the cause of the problem. Generally, an orthotic,
usually a prescription type of device will be indicated,
but certain individuals may also experience relief with an
over the counter type device. In addition to an orthotic,
the athletic individual should also examine his athletic
shoes as there are various types of shoes on the market,
many of which may help correct the abnormality in the foot
structure and thus relieve the symptoms.

The non-athlete should also examine his or her shoes as
flimsy type shoes may exacerbate the abnormality in that
person's foot structure and bring about the pain associated
with shin splints.

Other conditions that may mimic shin splints include stress
fractures of the lower leg, along with muscle tears.
Anyone who is suffering from shin splints that do not
respond to the above mentioned treatments should consider
having an MRI to rule out theses possibilities.

Lastly, a condition that mimics shin splints but has the
potential for more serious consequences is known as
"anterior compartment syndrome". It is basically a more
severe form of anterior shin splints, however, in this case
the excessive swelling of the muscle will cause excessive
pressure on the nerves resulting in numbness in the area
and weakening of the muscles into the foot. Equally
important, the blood supply in the affected area is cut
off. The patient will complain of numbness in the foot and
leg, along with pallor (due to the circulation being cut
off), along with excessive pain. This is considered a
medical emergency and immediate medical care is indicated.

----------------------------------------------------
A practicing podiatrist with over 25 years experience
treating disorders of the foot, ankle and lower leg.
http://www.foot-pain-explained.com

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Cholesterol and Heart

Eating a healthy diet and taking regular exercise are perhaps the best ways
of managing your cholesterol levels as the article below explains. All it
takes is a brisk walk for 30 minutes three times a week, and you're well on
your way to forming the exercise habit. Combine this with a low fat diet
and you should start to get your cholesterol levels under control.
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Cholesterol and Heart
Copyright (c) 2006 Alvin Toh

It is important to maintain a healthy cholesterol level
irrespective of your age. Coronary heart disease is the
main cause of death in America. There are several
contributing risk factors to heart disease and cholesterol
is one of them that can be controlled. Not all cholesterol
is bad, so a good understanding and knowledge of the facts
about cholesterol can help you to live a healthier life.

Cholesterol is a fat-like, waxy substance found in the
body's cells and bloodstream. You can get cholesterol in
two ways. Cholesterol is produced by your liver. It is also
found in animal products with high saturated fat such as
meat, seafood, poultry, and dairy products. Processed foods
are another culprit as they contain trans-fatty acids that
can raise cholesterol.

Cholesterol is essential to maintain healthy bodily
functions such as producing bile that aids with digestion,
protecting nerve fibers, building cell membranes, creating
hormones, and synthesis of vitamin D. Too much of it,
however, is not healthy for the body. It can clog our
arteries, thus leading to heart attack or stroke.

There are two types of cholesterol, high density
lipoproteins (HDL) and low density lipoproteins (LDL). HDL
is also called the good cholesterol because it can protect
the heart while LDL is the bad cholesterol because it can
clog arteries. We need these 2 types of cholesterol in our
bodies but in the right balance. The health concern of
cholesterol refers to excessive amount of LDL and
insufficient amount of HDL in the body.

Excessive LDL cholesterol in our bodies builds up in inner
walls of arteries that supply the heart and brain. It forms
a plague that clogs the arteries. A clot that blocks the
blood flow to the heart or brain can cause a heart attack
or stroke.

Why is HDL considered as good cholesterol? It carries the
bad cholesterol, LDL from the arteries to the liver to be
excreted from the body. As high level of HDL protects
against heart disease, you want more of HDL than LDL in
your body.

The link between cholesterol and heart disease has been
established in numerous studies. High cholesterol level is
a main risk for coronary heart disease. Cholesterol can be
managed through a heart-healthy diet, regular exercise,
regular screening, weight control, medications, avoid
smoking and drinking. A healthy diet and lifestyle can
prevent and reduce your risk of developing heart attack,
stroke and other diseases.

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Can cholesterol-lowering drugs do you more harm than good?
There are ways to manage your cholesterol level without
relying on the long-term use of cholesterol-lowering drugs.
Find out how you can do so at
http://www.scienti.info/art-heart
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All cholesterol in the diet is not bad, but if you have any concerns of
this nature you should consult a qualified health practitioner. Information
is presented here for entertainment and educational purposes and is not
intended to replace that of your doctor or health professional.