Join the soda club

Join the soda club. Like most people, I love carbonated beverages. However, unlike most people, I love unflavored carbonated beverages – and if your tongue is attune to sugary-sweet drinks, you’re also the kind of person who believes that club soda tastes salty (even when it contains no sodium). Make the move to an unflavored drink sooner rather than later. If you need help along the way, lemons and limes can be your best friends. If you’re going to drink something more than water, at least make sure it’s not going to hinder your progress. If you’re a sugary-soda drinker, dropping it from your daily routine altogether will help you drop ~5 or more pounds in a single week (WITHOUT doing anything else).

Heart-healthy monounsaturated

To help preserve mental function and protect against age-related cognitive decline including dementia and Alzheimer's disease, make these simple, healthy lifestyle choices part of your daily routine:

1. Get 30 minutes of physical activity per day. Regular physical exercise, especially aerobic exercise, can help slow memory loss and improve mental function.
2. Develop healthy habits in all aspects of life. Not smoking, drinking only in moderation, staying socially involved, managing stress, getting adequate rest, and cultivating a positive attitude and outlook - have all been associated with a lowered risk of Alzheimer's.
3. Keep an active mind. "Use it or lose it" applies to mental as well as physical health. Do crossword puzzles, mind games, challenging reading, and take educational classes.


Maintaining the right mix of lifestyle habits and eating a healthy diet are the best ways to achieve optimal fitness. Help minimize heart disease and promote a strong cardiovascular system by adding these anti-inflammatory foods to your diet:

1. Nuts. Especially almonds, walnuts and cashews, nuts contain heart-healthy monounsaturated fat. Eat a moderate portion every day.
2. Whole soy protein. If you substitute whole soy protein, such as edamame or tofu, for animal protein each day, you can lower levels of homocysteine, a toxic amino acid linked to increased risk of heart disease.
3. Fresh garlic. This medicinal herb has been shown to help lower cholesterol levels. Use one or two raw or lightly cooked cloves a day.
4. Green tea. It provides EGCG, a polyphenol than may help to moderate inflammation and lower cholesterol. Substitute a cup of heart-healthy green tea for your morning coffee or afternoon soda.
5. Soluble fiber. It has a powerful cholesterol-lowering effect. Beans, legumes and whole grains are good sources to add to your diet - aim for 1-2 servings per day.depression types

4 Tips for Nutrition and Cognitive Health

Thursday, December 3, 2009 at 9:06AM

To help preserve mental function and protect against age-related cognitive decline consider implementing these healthy lifestyle, nutrition and supplement choices:

1. Eat an anti-inflammatory diet. It helps prevent inappropriate inflammation and counters the damage from oxidative stress, which may be linked to Alzheimer's disease. Focus on antioxidant-rich fruits and vegetables, foods rich in vitamins C and E, omega-3 fatty acids, and the spices turmeric and ginger. My Anti-Inflammatory Food Pyramid has more information and specific recommendations.
2. Eat berries. Blueberries in particular may improve motor skills and help reverse age-related short-term memory loss, and may also protect the brain from stroke damage.
3. Use cooking methods that limit inflammation. Cook at lower temperatures to avoid the formation of AGEs (advanced glycation end products) which have been linked to Alzheimer's disease, and avoid cooking methods that require excessive fat, such as deep frying.
4. Focus on fish. Wild Alaskan salmon, sardines, herring and black cod are excellent sources of anti-inflammatory omega-3 fatty acids, yet are relatively low in potential environmental toxins. Diets rich in fish have been shown to help alleviate depression and other mental-health issues.

If you suffer from frequent heartburn - twice a week or more - you may have gastroesophageal reflux disease, or GERD. This condition occurs in people whose lower esophageal sphincter doesn't close properly, allowing stomach acid to backflow into the esophagus, causing a burning sensation in the chest and neck areas. It can also cause nausea, coughing, belching, a bitter taste, and respiratory problems, including aggravating asthma. Diet, stress, smoking and pregnancy can all trigger or worsen symptoms.

If you think you have GERD, see a doctor to rule out other concerns, such as angina, which has similar symptoms. Discuss any medications you are taking: some can trigger reflux. If you want to treat GERD naturally, try the following:

1. Keep a food and beverage journal. It can help you track and avoid triggers.
2. Eat small, frequent meals.
3. Wear loose clothing and maintain a healthy weight. Both can prevent stomach constriction and help reduce GERD.
4. Avoiding lying down after eating.
5. Practice relaxation techniques such as breathing exercises.
6. Sip chamomile tea. It can help soothe inflamed tissue in the esophagus.
7. Try sleeping on your left side. This may help move acid away from the entrance of the esophagus.
8. Experiment with DGL (deglycyrrhizinated licorice), a supplement proven to be effective against GERD.

Bodybuilding Workout Secrets

Who Else Wants Twice The Bodybuilding Workout Results In Half The Time?

It is unfortunate that so many bodybuilding enthusiasts are spending a lot more time working out than they really have to, and not getting great results. As a matter of fact, the amount of time you spend in they gym working out can sometimes be directly proportional to lack of muscle building results. How can that be?

According to exercise science, bodybuilding workout results are seen by those who train at a high intensity for a short period of time.

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It is important to understand that your fat burning muscle is growing on your body while you rest, not while in the gym working out. Therefore, if you allow your body enough rest time to compensate from the high intensity weight training session, your muscles will grow bigger, and stronger. Isn’t that what you want?

Please note: It is counter productive to go back into the bodybuilding gym before your body is fully recuperated from your last high intensity bodybuilding training session. Anything less of full recuperation will only short circuit your muscle building results.

Over the many years of personally training male, and female bodybuilders I have discovered there is a right way to build muscle, and lose fat, and a wrong way. Most people are working against human physiology, and doing it the wrong way.

For those weight lifting, and bodybuilding enthusiasts who don’t want to spend all day in the gym only to be disappointed with your bodybuilding program results, I have spilled the beans, and held nothing back in my popular Bodybuilding Done Right muscle building seminar.

Click here to discover pro bodybuilder muscle building secrets

I have utilized my 20 plus years of bodybuilding training experience to reveal exactly how to add more fat burning muscle in less time. Bodybuilders are raving about how good this bodybuilding resource is for understanding how to bodybuild in the most intelligent, efficent manner possible.

If you are a bodybuilder spending too much time in the gym, and not getting the results you deserve then you need to quickly discover the bodybuilding workout secrets the pro’s use before wasting one more minute in the gym.

How much should I weigh for my Height

First of all, you might want to try checking your BMI or Body Mass Index. You can search up the Internet for a BMI calculator and all you need to input is your weight and height. This tells you if you are well within the normal range of weight for people with your height. From this you will know if you really needed weight loss and how much do you need to exercise for health and fitness.

Check Your Basal Metabolic Rate

You must also check your BMR or the Basal Metabolic Rate which tells how much calories you should take in a day. This is the necessary number of calorie so that you would have enough energy to function. This information is important because it would tell you when to stop eating or how much do you need to moderate when it comes to food. In this way, you could eat pretty much anything you want given that it is within the required number of calories for you in a day.

How many Calories do I burn?

From this, you could now compute many calories you burn in a day, depending on your lifestyle and the type of workout you do, using the Harris Benedict Formula. If you still have not started working out and even if you do not do anything in the day aside from surfing the internet, do not worry because you still burn a little more than the required number of calories you take in a day.

Upon calculation, you will now know how you could adjust to your caloric needs. Your fitness and weight training every day shall revolve around these numbers.

The Importance of Eating Healthy

For your diet plan, you would have to work with your caloric needs. As mentioned earlier, your caloric intake must not exceed the amount you normally burn. This is because any excess would then be converted and stored energy into fats, which is not good for your health and your figure. So, all you have to do is to eat food in moderation. This does not mean that you have to deprive yourself of the nutrition you enjoy eating but just make sure that you eat fresh foods. Make sure that you consume more fruits and vegetables and drink lots of water to avoid dehydration. Check out my new ebook “Eat Healthy to Lose Pounds”. It’s all about healthy eating guidelines without giving up your favorite foods or starving yourself.

Exercise Tips to Burn Fat

The second part of the fitness training relies on the physical aspect through exercise. You can start small and eventually work your way up, increasing the intensity and difficulty of the workout routine. The important thing to remember here is to do cardio and aerobic exercises, such as walking, running or jogging etc. These workouts would help you burn more calories. Then, you should do some strength training exercise and weight lifting if you want those fats to be dissolved. The trick here is to do this about 3 to 5 times a day for optimal results.

However, the most important of these fat loss and fitness tips is that you always take care of your body. Do not stress too much and when you are feeling tired already, allow yourself to have some rest. Also, do not deprive or starve yourself for it might worsen your health condition. Last fitness tip, be disciplined and responsible for your body because then you would be proud of what you have worked for and your body would continue to love you.