What is the best diet food? Frustrating is an understatement, I know. It can be so incredibly difficult to cut through all the conflicting information you get from the various diet plans out there. What makes this such a difficult task? Well, for starters, most of these diet plans have been created by equally qualified people. This article is about to expose these discrepancies, helping you make an effective, stress-free dieting decision.

We’ve all seen it. One health guru tells you that in order to lose weight and build lean muscle, you’ve got to eat lots of lean protein and very few carbs. A week later, you’re exposed to another health guru (just as renowned as the first) telling you that common sense tells us that we need less and less protein as we get older, that this fact is obvious when you look at the composition of a mother’s milk as her baby gets older (the protein decreases), and that the animals we eat for protein didn’t get their protein by consuming protein, but rather amino acids.

What is the Best Diet Food?

What is the Best Diet Food

Is milk good for you… or terrible? Does veganism create weak, frail people… or absolute powerhouses? Does consuming fat actually make you fat? Depending upon the book you’re currently reading, the “official” answers to these questions can vary wildly.

So here’s what I propose. It is the most common sense approach known to man. Follow results! Try something for a week and monitor your progress. If you’re headed in the right direction, continue. Otherwise, follow the next guru’s advice for a week and see how that works for you.

What is the Best Diet Food – Whatever Works for You

If this level of trial and error doesn’t appeal to you, consider the commonly accepted truth that diet plans that have you consuming fewer calories than you use are going to work every time. That’s just the way the body is designed. Regardless of any of the latest diet trends that may tell you that calories don’t matter, use your own common sense on this one.

Extra calories are stored as body fat. This fat is full of calories (units of energy). If you keep stuffing yourself with more calories than you use, then your body will continue to store them. On the other hand, when you use more calories than you consume, your body will pull from your fat reserves in order to fuel itself. Any diet plans that try to debunk this well-known fact are immediately subject to suspicion from where I stand.

What’s really funny to me about a lot of these genuinely convincing programs is that they try to pitch their diet by claiming that you can eat whatever you want and don’t have to do much exercise. What you eat and how you move your body are ALL that matter when it comes to losing weight. The fresher and more natural your food, the better. And the more you exercise, the better (within reason).

So the answer to What is the Best Diet Food is whatever works for you.

fitness guy

Frustrating is an understatement, I know. It can be so incredibly difficult to cut through all the conflicting information you get from the various diet plans out there. What makes this such a difficult task? Well, for starters, most of these diet plans have been created by equally qualified people. This article is about to expose these discrepancies, helping you make an effective, stress-free dieting decision.

We’ve all seen it. One health guru tells you that in order to lose weight and build lean muscle, you’ve got to eat lots of lean protein and very few carbs. A week later, you’re exposed to another health guru (just as renowned as the first) telling you that common sense tells us that we need less and less protein as we get older, that this fact is obvious when you look at the composition of a mother’s milk as her baby gets older (the protein decreases), and that the animals we eat for protein didn’t get their protein by consuming protein, but rather amino acids.

Is milk good for you… or terrible? Does veganism create weak, frail people… or absolute powerhouses? Does consuming fat actually make you fat? Depending upon the book you’re currently reading, the “official” answers to these questions can vary wildly.

So here’s what I propose. It is the most common sense approach known to man. Follow results! Try something for a week and monitor your progress. If you’re headed in the right direction, continue. Otherwise, follow the next guru’s advice for a week and see how that works for you.

If this level of trial and error doesn’t appeal to you, consider the commonly accepted truth that diet plans that have you consuming fewer calories than you use are going to work every time. That’s just the way the body is designed. Regardless of any of the latest diet trends that may tell you that calories don’t matter, use your own common sense on this one.

Extra calories are stored as body fat. This fat is full of calories (units of energy). If you keep stuffing yourself with more calories than you use, then your body will continue to store them. On the other hand, when you use more calories than you consume, your body will pull from your fat reserves in order to fuel itself. Any diet plans that try to debunk this well-known fact are immediately subject to suspicion from where I stand.

What’s really funny to me about a lot of these genuinely convincing programs is that they try to pitch their diet by claiming that you can eat whatever you want and don’t have to do much exercise. What you eat and how you move your body are ALL that matter when it comes to losing weight. The fresher and more natural your food, the better. And the more you exercise, the better (within reason).

fitness guy

How you think and handle your emotions and stress is probably the most important factor in your general well-being or happiness. This, in turn, directly impacts your physical health and your abiliting for losing weight. And, when you think about it, even if it wasn’t connected to your health (it is!) would it still not be of primary importance?

Positive Outlook Helps Focus

Positive Outlook Helps Focus

It is no simple matter to ‘be happy’ or ‘think positive thoughts,’ or ‘relax and go with the flow.’ I put these in quotes because they sound like cliches, which they are. Still, they are of utmost importance. That is, what you eat, how you breathe and your thoughts all impact each other. That is actually why I chose to mention this subject. Because it is both the most important and hardest to practice when losing weight,

I wanted to set the stage with other, more straightforward things first. After all, it is easier to simply stop eating a certain junk food and start eating something healthy or to start exercising than it is to change your focus in a more positive direction. Yet if you start with better nutrition and more exercise, it becomes a bit easier to get more positive in your outlook.

More and more people are starting to believe in the notion that we create our reality with our thoughts and emotions. The Law of Attraction has become a popular subject since the release of the book and movie, The Secret (there is considerable debate over this, but I recommend you see it/read it if you haven’t already).

Whether we physically create our reality this way is debatable though some interpret quantum physics in a way that supports this. However, it is much more clear and obvious that, at the very least, our thoughts and emotions some say ‘attitude’ largely determine our experience of reality. This includes our well being and happiness. So, it follows that, if we want to feel good and be happy, we do best if we think positive thoughts and feel positive emotions.

The problem is that life, in the form of events, other people, memories, news stories and other sources, often sends things our way that we don’t find pleasing. So we feel angry, sad, nervous or some other negative emotion. This, in turn, sends signals to our body and all its cells and organs that causes stress. What is even worse, is that these signals tend to be self-replicating. That is, negative or stressful states tend to perpetuate themselves, causing more such states in the future. Fortunately, the reverse is also true the more you can feel good or happy, loving, relaxed, euphoric- the more you can feel good in the future. The body, once again, absorbs these messages as well and this has a very healing effect.

One very important aspect to have a positive outlook helps focus and how to do it is:

LIVE IN THE PRESENT!

I was almost going to devote a whole post to this, but I am trying to keep this brief. Living in the present means that you let of regrets of the past and worries about the future. No one, except maybe some meditation masters living on a mountaintop, lives in the present 100%. It is still a worthy goal, though. It is most important, naturally enough, to let go of negative feelings regarding the past or future, but even positive ones can be limiting if they keep you from realizing your potential in the present moment.

A person who is often nostalgic about happy times in the past has a belief that the best of everything is already over. If someone is always looking forward to some future happy outcome, they, too, are missing out. The problem with the future is that it never arrives. When what we think of as the future does occur, there is always a new future to look forward to. It is a fact of quantum physics that time as we believe in it is not real. It is an intellectual construct that makes everyday life easier to manage. It is not real in any fundamental sense. Keep this in mind when you find your mind wandering into the illusions of the past or future.

So the first step in thinking more positively is to set it as a priority in your life. There are many tools to help with this several in this report, especially breathing and the techniques in the following chapter- but the particular techniques you use are secondary to your basic commitment to do this. You simply cannot have well-being if you are not thinking good thoughts. Period

So if having a positive outlook helps focus why not start this right now and change you life?

I debated what I would call this challenge.  I went back and forth on using the word “hunger” because it’s loaded. Because people in the world are actually hungry and do not have the luxury of eating when they’re not. There are also people in the world who deny themselves food when they are hungry. I first called it the “feeling it challenge” and then the “wait for it challenge”. And then a million other combinations of words that just didn’t feel right. So in advance, this challenge means exactly what it says: waiting for hunger to eat.

In the past week I’ve been challenging myself to 1) wait for hunger to eat 2) stop at the first signs of full 3) feel the feelings of wanting to eat outside of hunger 4) sit down and eat without watching tv or being in front of the computer 5) find something else to fill the need 6) eliminate guilt from eating. I’m realizing that when I wait for hunger, it takes less food to make me full. When I eat from habit or emotion, I will never, ever be full. This is profound for me. It is profound because I know how much food I need in a day. When I eliminate guilt, the power is gone.

In the past two times I’ve gone out to eat, I’ve slowed down. To drink water, to have conversation, to look around. I’m not stuffing food in my face. I’m making different decisions. When I’m at home, a different challenge arises, having food around all the time. So I make myself think harder. To write down what I’m feeling and to do something else. Anything that will make me happier than overeating. This challenge is not about guilt, deprivation or starvation. It’s about eating, stress free, and then stopping. It’s about moving on.

Yesterday I was more productive and happy  than I’ve been in a long time. I created a task jar where I write down all of the tasks I want to get done on post-it notes. I fold them up and drop them in the jar. I shake it a little and pick one at random. I do that task and nothing else. I was focused. And it worked for me. I completed 14 tasks. I was only tempted to overeat once (yogurt with dark chocolate peanut butter). I got stuff done that I’ve been sitting on for weeks. Stuff I was waiting for the “perfect situation” to complete.

I bring this up because I found something that worked for me. I’ve been making to-do lists and detailed plans using other peoples methods for as long as I can remember. I just don’t work that way. I get overwhelmed, I find excuses and then I just drop it all. I become paralyzed by methods that do not work for me. And the same goes for eating. All I need to change my life if is to wait for hunger. I know how to eat. I know how much my body needs to lose weight. I trust that in myself. When I count calories or eliminate food, it’s because I don’t trust myself. And I end up eating without hunger. Programs, for me, cover the problem. They put power in food, rather than me. I know it works for people. But, as I sit here, still in need of losing 150 + pounds, I need a new way. My way.

So if you feel like you might benefit from this challenge, I encourage you to leave a comment. For the next week I’m making a promise to myself that I will not eat when I’m not genuinely hungry. If I want to eat, I will write instead. I will sew a skirt. I will blog about something fun. I will decorate my house. I will hug my husband. I will do something, anything, that fills me up without food. This isn’t about counting calories, or feeling guilty over any food decision I make. This isn’t about nutrition, or avoiding food groups. It’s simple: only eat when you’re hungry without distractionsand stop eating when you’re full. If you’re in, I will support you in anyway I can. I will correspond in the comments. I will visit your blog. We can do this!

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Ever wonder how to lift weights properly? Lifting weights is the best way to build muscle mass, gain strength, and improve your physique. However, strength training puts a lot of stress and pressure on your body especially when you begin working with heavy weights. Regardless of whether you are lifting heavy or lighter weights, it is vital to do so correctly. Before doing any strength training exercise, it is important to learn how to lift weights properly.

Always warm up before you begin your strength training exercises. Walking or jogging on a treadmill is a good way to limber up your muscles to avoid injury. There should always be a gym instructor or fitness professional present when you exercise. A gym instructor can show you how to do each exercise properly, what equipment to use, and how to use it.

How to Lift Weights Properly

How to Lift Weights Properly

Knowing how to lift weights properly will reduce the risk of injury and provide a more effective workout. The following tips are applicable when doing strength training exercises:

• Choose a weight that allows you to perform 12 to 15 repetitions when you start out. Add more weights as you gain strength.
• Control the weight and lift slowly from the original position. Return to the starting position slowly. Although you may be tempted to do so, do not allow the weight to drop quickly to the starting position. The downward motion is just as important as the upward motion. Both are necessary parts of lifting and will work your muscles in both directions.
• When lifting, use your muscles to complete the motion and not momentum. Do not arch your back or rock your body to get the weights up. If you have to swing your body to lift weights, you may be trying to lift too much weight. Reduce the load and learn how to lift weights properly.
• Move the weights through the full range of motion for the exercise. You should feel your muscles stretching and contracting fully with each repetition.
• Don’t forget to breathe continuously while lifting. As you lift the weight, exhale through your mouth. Inhale through your nose as you lower the weight. A lot of people hold their breath when lifting weights. This is a dangerous practice as it can cause your blood pressure to spike.
• Use a spotter when doing exercises where you may accidentally drop a barbell or dumbbell on yourself. Part of knowing how to lift weights properly includes making sure there’s another person close by to monitor you when you are working with free weights. You’ll be able to push yourself harder if you have a spotter who can help make sure you do not injure yourself as you make that final rep.

You always have to remember to be careful, mindful and focussed when lifting weights properly. Strength training can transform your body when done right.

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Whether you’re fasting to lose weight, cleanse your body or for a spiritual experience, you’ll want to do what you can to ensure that the fast is successful. When a fast is successful you can see it in your eyes and skin and feel it inside your body. Your eyes will be clear and bright, inside organs will feel renewed and begin to work properly ? and your outside organ (skin) will glow. These fasting tips should lead you in the right direction, but you should also make sure you’re following the directions of the fasting plan you choose.

Fasting Tips to Ensure Success

Fasting Tips to Ensure Success

One of the main ways you can ensure fasting success is to select a time to fast when your life is least demanding. Stress and a noisy and chaotic environment will keep you from focusing on the fast and how you’re reacting to it. You’ll need to slow down while you’re fasting, meditate, keep a journal and allow no distractions that will pull you away from the fasting plan.

Don’t begin with a fasting plan you can’t possibly keep up with. If you’re new to fasting, don’t begin with a strict water diet and plan to be on it for days. A better plan would be one that allows fruit juices and fruits and vegetables. As long as you’re eating something, you won’t be as apt to become discouraged and quit the fast. If you enjoyed the fast and the benefits received you can later move on to a more rigorous plan.

Is Fasting Deprivation?

Fasting is the height of deprivation for some ? and a new-found friend for others. If you tell friends and family about the upcoming fasting plan you may have a different reaction than what you think. Some might warn that you’ll become ill or a number of other reasons that you should quit the fast immediately. Others may simply be skeptical of the process. Avoid negative comments and thoughts about the fast by keeping the plan mostly to yourself. If you follow these fasting tips and the instructions for the type of fast you chose, you should do well.

Prepare your body for the fasting process by cutting down on the amount of calories you consume. If you’re used to eating lots of fast foods, carbohydrates and sugar-laden foods, cut them drastically before the fast. Your body will be more ready to accept the nutrients and vitamins contained in your new diet. Also, avoid caffeine, alcohol and nicotine.

You’ll need a good juicer for a juice fast and then afterward for creating your own. Juices at the supermarket contain additives and preservatives that you won’t want to contaminate your newly-cleansed body. The same goes for fruits, vegetables and teas ? be sure they’re fresh and organically grown.

The most important of these fasting tips is to see your health care provider for a complete checkup before embarking on a fast plan or any other diet that might make your system react in a negative manner. If you already have a health problem, such as diabetes, it’s even more important for you to have a checkup before beginning to fast.

There is always a lot of confusion over how to do a proper weight workout so I will try to explain what I think is important. There are five parts to your workout; the warm-up, stretching, weight workout, cool down, and post workout meal.

Warmup and Stretching

First when you walk into the gym or basement it is always important to warm up and then stretch. If you think about how you are doing a workout and what kind of stress you are putting on your muscles then you have to be aware of how if they are not warm they can stretch or rip¦this is not a good thing.

To do a proper warm up you should probably use all of your muscle groups. Do not warm-up by doing hard cardio for a half hour as this will tire you out for your weight workout. For a warm-up the best machine I have found is an elliptical trainer. An elliptical trainer will allow you to use all of your muscles, is low impact and forces you to focus a little on your balance so you can get focused on what the workout will bring. Only do your muscle warm-up for about 5 to 10 minutes and not at a high intensity but rather medium intensity so you only break a little sweat and get your muscles warm.

Next get water and do some stretching. I am in favor of stretching all of my muscles before a workout not just the muscles that I will be training that day. Find some good stretches and spend another 5 to 10 minutes stretching and focusing on your breathing, you want to be sure to have good oxygen in your system during your weight workout so that you always feel that you energy is up.

Doing your sets

Next get a drink again and the start your weight workout. I will not delve into the sets and reps as that can be covered better by itself. During your workout though make sure that you are waiting one to two minutes between sets and taking in water whenever necessary. Your weight lifting portion of your workout should take about 40-60 minutes. To short a workout and you will not have time to really hit your muscles hard enough but at the other extreme if you workout too long you will have to little energy at the end of your workout and you also risk not being able to recover between workouts.

After you finish your weight workout it is a good idea to stretch again as stretching will allow the muscles to stop cramping, increase blood flow throughout the muscle and relax you before you get back into the car. In the past I found that if I did not stretch after my workout then my arms would be shaking when I got behind the wheel of the car to go home (not much better when I got on a bike instead).

Rest and recovery happen later

It is important to remember that you do not make your gains in the gym; you make strength and mass gains while your body recovers with proper rest and exercise. One of the critical things that you can do diet wise after your workout is to take in lots of carbohydrates to replenish the energy lost during the workout. Some people take Creatine or a Gatorade/sugar drink which can be expensive but if you are trying to replenish your carbs the best thing to take is some sugar in water. Kool aid would be good if you could drink enough but a potato or rice are not good as they will take to long for your body to be able to use the sugar.

About an hour after your workout you can take in some protein, some people try to get in the protein even earlier with some people trying to get in a double sized meal within an hour of the end of the workout. I on the other hand usually can not stomach a large heavy meal that quickly after a workout and am not rich enough to take in a $5 energy drink after every workout.

Follow these simple workouts and you will get better results, have better workouts, recover better, and have a better, healthier time in the gym.

This is me waving my white flag to the universe. I am done being sick. I’m tired of being sick. I’ve tried pretending that I’m not sick- showing up half-assed to meetings, my work, and everything else, but I’m not there. I’m half there. My body is present, but I’m not me.

I’m tired. I’m fatigued. I’m coughing. My ears are stopped up. My head is full. And I’m tired mostly, of being sick. I try very hard not to tweet “I’m sick. I feel like crap. I’m still coughing.” even though sometimes I want nothing more than to curl up on the couch with blankets, the remote and a cup of hot tea. Guilt free.

I want a break from responsibility, my to-do lists, I want to check-out and sleep. But, I can’t, because people depend on me and I have deadlines. But, like my last posts said, I’m done with over extending myself. With stress. With piling more stuff on my plate. I know, deep-down that this sickness is my body forcing me to slow down. And I’m fighting it tooth and nail. Because I just want to go, go, go.

Here is one of the books I’m reading:

And it’s speaking to me. Because I don’t want to be sick anymore, and because I don’t want to be depressed, and I really don’t want to be sick down the road. If I’m annoyed at a seven week cough, I just don’t know how I’d handle diabetis, cancer or heart disease. I’d check out.

So I’m going on a special “diet”, I’m trying this out for a month.  I say diet loosely because this isn’t all about weight loss. And it’s not about eating anything I don’t like to eat. It’s about eat less of the stuff that I know makes me sick. Weight loss is a perk, I won’t lie, but I just want to be well. I want to feel well and be less sick.

Time to go grocery shopping…

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I’ve missed my blog, I really have. I am getting ready to do yoga. Last week was insane and I thought I do a quick catch-up in a list format.

1) I’ve decided to start saying “no” to projects that won’t get my closer to my goals. I’m giving up on my annoying habit and desire to be swamped with others work. Basically, I’m simplifying and narrowing down what really matters. Simple things make me happy. Cooking delicious food, writing, creating, learning- that’s all I need. I’m okay with not being an impressive person. I’m enough. I’m doing enough. I’m headed in the right direction.

2) I’ve also decided to start working on keeping the crazy out of my life. I have a tendency to let the stress and worry of others stress me out. It’s insane, it’s not positive, it’s not proactive. Worry is pointless. I’m doing the best I can, if someone is worried about me (or my husband) that is on them. Not me. Amen.

3) Growing a thicker skin/standing up for myself. If you know me well- you know one thing: I am a very sensitive person. I worry about people, I worry about the things they say. I think about why people do the things they do. And a lot of the time I get hurt easily. I want to stop allowing people to hurt me so easily.

4) Like number one: I want to do what’s important to me. My health is my number one priority. My happiness is important. My creativity is important. My husband, family and friends are important. When I pile on too much work, all of these things suffer, I am out of balance. My health is more important than being busy.

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Best Ways to Quit Smoking

Best ways to quit smoking are what lots of people are looking for when quitting. There are many ways to quit smoking but regardless of your reasons you will need to either quit by tapering off or quiting cold turkey.

There is of course a good strategy for both of these methods of quiting smoking. And I would like to flesh out these two methods to quit smoking and then I will let you decide which is best with my bit of ideas.

Best Ways to Quit Smoking

So If you want to know the best ways to quit smoking and want to try tapering off to quit smoking here is how to do it. First take a day and answer a few questions. When do you smoke? How many cigarrettes do you smoke in the morning? In the afternoon? In the evening? When do you have a real urge to smoke? Now that you have this list you need a plan. You want to start your first day with a victory so you will plan the first day cutting down by not feeling guilty about smoking but instead smoking when you really need it. Make a goal of how many smokes you will have that first day and then you can go to bed on that first night knowing that you did well.

Every day after this you wnat a goal and you will start to need a way to cope with not smoking during the days and nights that you really have a nic fit and an urge to smoke. Eventually you will be down to just 5 cigarettes or so a day and one day you will have to make that leap to being a non smoker.

Best Ways to Quit Smoking – Cold Turkey

The other of the best ways to quit smoking is to just quit cold turkey. To quit cold turkey you need to do the same as above. You will start with one day where you just smoke as usual and write down when you smoke and why. What are your triggers and when are you times that you really struggle and feel the stress of needing to smoke.

Once you have figured this out you set a date and get rid of all of those smoking paraphernalia. You need to get rid of all cigarettes, ashtrays, lighters, actually anything that reminds you of smoking or makes you more comfortable to smoke. Also it is important to stay away from smoking situations like bars, smoking restaurants and in those smoking spots that we all see and look for when we look for a place to smoke.

On that first day without tabacco, cigarettes and nicotine expect to have conflicting emotions about your decision to quit. Quitting is hard but if you give yourself the chance you will be able to quit smoking easily enough and after just a few weeks you will have the confidence to not think of yourself as a smoker anymore and then you will really be a non-smoker.

If you want to know a product or two I have also written a page on the best way to stop smoking as well with some things that will make the struggle easier.

So what is the best way to quit smoking? I have tried a few times and was always unsuccessful but finally I stopped smoking by going cold turkey and have now been quit for 12 years. Realistically, as you may have figured out the best ways to quit smoking are really to quit the best and most convenient way for your lifestyle.

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