8 Ways to Keep Healthy Everyday

1. Drink milk.
Calcium gives your bones strength. However, if you're lactose-intolerant or just can't stand or abide the taste of cow's milk, go for soy milk. In Singapore, soy milk brands offer lots of variety. You can even alternate between soy and dairy milk so you get the best of both worlds.

2. Exercise regularly.
Running, jogging, playing sports-it doesn't matter what physical activity you choose. The clincher is to do whatever it is regularly. You have to give your body time to remember, to build muscle memory. Running once or twice every two months isn't going to cut it. Training your body to be healthy takes time. Make it a routine.

3. Have a healthy diet.
When you're young, you think you've got license to eat as much as you want of anything: burgers, steaks, ham, bacon and more. You're really not thinking about how many calories are being lodged into your arteries or worried about heart failure or diabetes or kidney failure. But you should be. Start eating healthy if you want to get more enjoyment-more energy, more time-out of your life.

4. Don't let stress get you down.
Stress is a normal part of your professional and personal life. The trick is not to let it control you. Find ways to alleviate the stress or cut down on it. If you think it's your work or someone causing you undue stress, then maybe it's time to find a new job or a new way of dealing with that person.

5. Think positive.
It's a cliché for a reason: it works. So make an effort to put yourself in a positive frame of mind every day. It might take a lot of effort and might not work every time but it's worth it. Positive thinking makes you feel better about a lot of things in the world and even helps you develop invaluable emotional resilience in life.

6. Go for regular check-ups.
Being healthy doesn't stop when you're feeling healthy. Get yourself into the hospital for annual checkups.

7. Sleep right.
Sleep gives you energy. And sleeping regular hours helps you stay healthy. So don't compromise on your sleep. If you have to, make sure you always make up those sleepless nights. After all, you concentrate more and have better attention at work when you've had a good night's sleep than if you haven't.

8. Laugh a lot.
Sometimes, all a tense situation needs is a laugh. Being able to laugh at yourself, your mistakes and at the simplest things in life, is a great ability. Not everyone can do it. And doing it helps a lot in keeping you sane and healthy in life-physically and emotionally.

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Weight Loss As Simple As 1, 2, 3

Why is it so hard for most people to lose weight? Is it genetics or hormonal? Sometimes. Is it overeating? Could be. I believe it to be one thing, at least 85% of the time, and that is not knowing their Numbers. When I mean by number is their BMR number. Regardless how you like to think about weight loss, it still comes down to one simple principle. Keep your caloric intake lower than what you burn daily. So here are three steps to make weight loss as simple as 1, 2, 3.

1. Know your BMR. BMR or Basal Metabolic Rate is the amount of calories your body burns just for you to be able to stay alive. So if you are burning an average of 2000 calories a day without exercise or any extracurricular activity, your body EXPECTS 2000 calories via food consumption so it can use those calories to keep you alive the next day. By decreasing your calories by 250-500 calories a day, forces your body to make up the difference in calorie consumption by using 250-500 calories of stored fat. This is called CALORIC DEFICIT. Keep this up every day and you can lose ½ pound to one pound without breaking a sweat. Use this formula:

• Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
• Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

After you calculate your BMR, subtract 250-500 from your BMR. REMEMBER, do not lower your calories below 1200 calories for women and 1500 for men

2. 80%/20% Rule: Eating totally healthy SUCKS! Let's be honest. So instead of trying to become the lean chicken King or the Salad Queen, try enjoying some of your favorite guilty pleasures as along as it is with your calorie range you just calculated. Understanding that 3500 calories equals one pound, as long as you stay within your numbers you will lose weight. YES!

3. If you want to lose more than ½ pound to one pound a week, EXERCISE but eat more: The downfall of many fitness enthusiast is they do a calorie restriction meal plan to lose weight, but also exercise leaving their net calorie intake below 1200 for women and 1500 for men. This is a recipe for disaster. You have to take in more calories so your body will not go into starvation mode AKA fat holding mode. So to know your numbers far as with exercise, use the Activity Factor with your BMR then subtract 500-1000 calories from your total number (BMR x AF). NOW You can allow your body to burn more calories for greater weight loss. The steps are to take your BMR (without subtracting the 250-500 calories) and multiply by your Activity Factor. Here is the formula: Your BMR X Activity Factor.

• Sedentary (little or no exercise): BMR x 1.2
• Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
• Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
• Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
• Extra active (very hard exercise/sports & physical job or 2x training): BMR x 1.9

Now subtract 500-1000 calories from your total number. REMEMBER, do not lower your calories below 1200 calories for women and 1500 for men.

Weight loss should never be complicated. If you know your BMR, and try not to be so restrictive with your eating habits and add in extra calories if you are wanting to exercise along with your caloric restriction; you will lose weight as simple as 1,2, 3

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3 Major Points To Building Muscle Mass

I know that we typically hear people complaining that they cannot lose weight. Personally, I am on the other end of the spectrum. My struggle has always been to put on weight. After a lot of trial and error, I finally found something that worked for me. It breaks down into 3 simple categories.

Step 1 To Building Muscle - Exercise
If you are not breaking down muscle, how do you expect it to get stronger. More important than just exercise, you need to know how to exercise in the right way for building muscle. The key is strength training with variety, and increasing intensity. It is not enough to just go lift weights. You need to keep your muscles guessing. If your chest workout is the same every week, your body is going to adapt to it. You will plateau quickly, and your muscle growth will me minimum, if existing at all. In order to make sure that you are increasing your difficulty, it is important to keep track of what you are lifting. If you don't know what you did last time, how are you supposed to have a goal for this time. I suggest hitting 1-2 body parts each day that you workout. You can put together muscles that work together, such as chest and triceps, or you can work opposing muscles, such as chest and back, or biceps and triceps. remember that you are supposed to be mixing things up, so you can do 1 for a few weeks, and then switch to a different combo for a few more weeks.

Step 2 - Nutrition
I have had plenty of people tell me that if I want to gain weight, I needed to be drinking milk shakes and eating peanut butter all of the time. That will not help you gain the weight that you want to be gaining. If you want your muscles to grow, you need to feed them the right way. That means that you need protein, carbs and fats. Also, water, lots of water. The key is to prevent your muscles from starving. You should be eating something every hour or two. Think small to medium snacks with 3 good meals. Eggs, whole wheat toast and a glass of milk make a great breakfast. Peanut butter and jelly on whole wheat bread with an apple or a salad is a simple, healthy lunch. Chicken with whole wheat pasta and vegetables is one of my favorite dinners. Drink water and eat fruit, vegetables and other healthy snacks throughout the day.

Step 3 - Rest To Build Muscle
It takes a lot of energy to build muscle. If you are not getting enough sleep, you are taking away the time that your body needs for optimal growth. Be sure that you are getting at least 7 hours each night. This will give your body time to rest and recover. Without that rest time, your body will struggle to recover, and you may be wasting your time lifting.

If you are looking for a simple to follow program, the one that helped me put on 12 pounds of muscle in 90 days, check out THIS. 

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How To Eat Healthy And Lose Weight Fast In 10 Easy Steps

How do you get quick results to lose weight while eating healthy? It's an easy answer, but not always easy to do. Exercise. Watching what you eat and how much you eat will put you on the right track to lose unwanted pounds. Adding extra activity and exercise will increase the fat cell breakdown. Learning how to eat healthy and lose weight fast will positively affect your overall health and lifestyle.
How To Eat Healthy And Lose Weight Fast In 10 Easy Steps
1. Portion Control. Use your hand as a reference when judging portion sizes. The palm of the hand is the size of a protein based food. The closed fist is the appropriate size of carbohydrates. Fingers spread out wide or a "jazz hand" indicates how much fruit and vegetables should be consumed in a meal.
2. Go low on dairy. Small amounts of dairy are more appropriate since dairy is heavy with calories and fat grams.
3. Water intake. Drink water throughout the day and whenever you are thirsty. Keeping your body hydrated will aid in metabolism and energy. Water flushes out toxins and aids in digestion and absorption. Fat cells don't have a chance to produce when water is flushing out what the body does not need.
4. Processed food. Keep away from processed food when possible. Pre-packaged food lacks nutrients and adds excess sodium and calories to your system.
5. Indulge in vegetables. Eat a variety of vegetables and leafy greens everyday. They will burn fat cells and keep the blood clean from illnesses.
6. Boost energy with fruit. Fruit and berries are packed with antioxidants and give you quick and lasting energy. The sugar fructose is present in fruit and can help to satisfy sugar cravings.
7. Juicing wheat grass. Extreme caution and education should be warranted when using wheat grass. Wheat grass suppresses the appetite and melts fat cells rapidly. It is bursting with nutrients that fight off diseases.
8. Stay away from sugar packed beverages. Soda pop, energy drinks, and fruit juices that are not 100% juice are loaded with sugar. Excess sugar adds calories and encourages fat cell production.
9. Sprout your seeds and grains. Sprouted foods are 200% more nutrient dense than the food itself. Sprouted foods like wheat, lentils, beans, broccoli, and sunflower seeds suppress the appetite, give the body rapid and sustainable energy to burn fat cells.
10. Fish and seafood. Fish should be consumed 2-3 times a week. Fish is rich in omegas and protein. Fish is low in calories and encourages fat cell reduction

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The Best and Worst of Your Week

Reflection is one of the best ways to review the positives and negatives of how something went. It gives you the opportunity to figure out what went well and also decide what may need revision in order to improve the results and outcome.
Question is, how does this fit in a plan to lose weight and get fit?
When you are focused on losing weight, that will be accomplished when you develop and maintain healthy living habits for a prolonged period of time. It's impossible to put an exact time-frame on the length this process will take you since everyone's situation is unique and different, but also the amount of effort put forth will vary from person to person.
Therefore instead of focusing on how long it will take to lose the weight you want, put that mental energy into frequent reflection and you'll find yourself becoming more effective with this process each and every week.
One of the main reasons why losing weight is so hard to accomplish is that each 24 hour period presents a new set of challenges. In other words, just because one day may have been lived in a healthy manner doesn't necessarily mean the next one will be exactly the same.
This is where reflection comes into play.
When you get in the habit of reflecting on how your day went, try to identify where you may have strayed from your initial plan. Think about all your nutritional choices of the day and whether or not appropriate portion sizes were maintained. You can also reflect on the various snacks and drinks you consumed and decide if those were the best choices you could have made.
Be sure to reflect on your exercise commitment also. Did you make it a point to workout even if it was just walking the dog for an hour around the neighborhood? If not, this reflection opportunity can help you figure out how and when you can fit this in at least three times into your weekly schedule.
If you come across aspects of the day you know were not positive and healthy, decide what can be done so the same mishap does not happen repeatedly. This is what you want to prevent from happening and why reflecting on your day is such a beneficial practice to do regularly.
When you get in the habit of constantly reflecting on the choices made during your day, you will find the unhealthy ones will occur less frequently than they were happening in the past. Try to reflect before going to sleep at night and see if it helps you focus more on making healthy choices to guide you through the next day morning to night. Keep this up for a week and see how much of an improvement is made.
If it helps, actually write down your daily agenda the night before so you wake up with a detailed checklist of all the healthy, positive things you want to accomplish that day. Once you have one day under your belt, you'll be much more inspired to repeat that effort the following day. Pretty soon, healthy habits will emerge and after a month or so, you will have a much better handle on what it takes to lose weight and get into shape.

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10 Tips for Exercising in Your Office

Working in an office these days often involves a lot of sitting and staring, and when you're not doing that there's a high chance you'll be screen-watching on the bus or train, or sitting on your behind staring out at the road home in your car.
This is one of the increasing number of factors that can contribute to an unhealthy lifestyle without you realising, and not exercising due to inconvenience can be a tough habit to break out of.
However, there are plenty of ways you can keep yourself active while at the office, and although they can't replace the great exercise you can get after work (such as at a 24 hour gym) they are a great start to getting your body moving more.

1. Try this while sitting at your desk: straighten your legs and cross one over the other. Raise them and press the top leg down and resist with the other. Then repeat with your legs crossed the other way.


2. A crazy idea and maybe one that will lead to better office relationships, but how about standing up and going to visit a colleague at their desk instead of emailing them?


3. Use an exercise ball instead of a chair, no matter how comfy you find your office throne! There are plenty of interesting exercises you can do on these things, but you might have to find out whether it fits with the office's furniture policy first!


4. Have regular team meetings in which you have to stand? Don't just rock from side to side impatiently, perform subtle leg and ankle exercises! With a straight leg, lift a foot off the floor, and flex your ankle with the toes pointing up. Then point your toes down by extending your ankle. Do this ten times then switch to the other foot.


5. Why waste time at the office photocopier seeing if the magnetic paperclip-holder still works? Lean onto the copier with your hands and stretch your legs, one at a time, up to meet your back. Do this ten times and before you know it you're a little more limber and your prints are ready!


6. You should already have a water bottle from which you're drinking at least 1.6 litres (for women, 2 litres for men) of water a day. Take that good habit and make another out of it by using your filled water bottle as a handy dumbbell!


7. See if you can get an adjustable stand-up desk at your work station. It's important to stand whenever at all possible, to prevent poor posture. You can end up burning as many as 50 more calories an hour by standing instead of sitting.


8. Consider putting a mini-stepper beneath your desk for a sure-fire way to discreetly improve your posture and leg muscles. Not recommended for use with the aforementioned exercise ball, unless you have truly excellent balance.


9. Get out at lunch time! What's that you say? It's cold? Even better! Studies show that you burn even more calories when cold, so head out for a brisk stroll when you can.


10. Finally, know that the above isn't enough. Sure, these mini-exercises can help improve your posture and muscles throughout the day but they are no replacement for proper exercise that gets your heart beating and your muscles flexing. If you want to see true gains in your body and performance, get yourself down to a 24 hour gym after work and start putting the effort in. You'll be pleased with the results!

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Let's Talk About Shame

For the past three weeks, as I have been traveling through the south of India, I have found myself on an abundance of overnight trains, planes, cabs, and rickshaws.

This has left me with plenty of time for self-reflection, and as an incredibly introspective person by nature, this is truly sacred time for me.

For the past few months leading up to this trip, I kept "seeing" Brene Brown's book, "The Gift of Imperfections" everywhere. It was mentioned in multiple conversations, appeared in my Facebook feed, and has shown up as suggested reading for me on Amazon over and over.

Whenever something of this nature happens, I take it as a strong message from my guides, spirit, the universe, whatever, that I need to listen up, pay attention, and in this case, read!

As someone who very much relies on her intuition, to me, synchronicity is like a wink from the universe!

As I started to dive into this book, I learned that Brene Brown has dedicated her life to studying difficult human emotions like shame, fear, and vulnerability, and her book is all about loving yourself throughout the process of owning your story.

Ah-ha! There it is! Got it!

Thank you universe for once again being so timely with your messages!

For far too long, I felt totally alone and ashamed of my struggles. I had a degree in nutrition, and had spent an inordinate amount of time not only in school, but of my own accord, reading everything I could get my hands on about what to eat and why.

After all, healing the body through natural foods is one of my greatest passions.

Yet, despite all of this, I was totally struggling with my relationship to food and my body. No matter how hard I tried, I couldn't seem to get my behaviors in line with my knowledge.

I would fluctuate between compulsive bingeing and then attempting to restrict to "fix" what I had done, which would only lead to more bingeing. For years, I felt totally out of control, and stuck in a viscous cycle, which had conditioned me to feel incredibly negative towards myself and my body.

I couldn't even bring myself to say the words binge eater or emotional eater out loud because I was too filled with embarrassment, shame, and fear around anyone knowing how hard it was for me.

Well guess what... I really just don't give a f**k anymore.

I have come an insanely long way since that time, in fact, it is like night and day. And if I stay quiet and stuck in feeling shameful around "my story", I am doing a HUGE disservice to all the women who I feel called to serve, all the women, who I know, I can truly help.

Here's the thing about being a human... we struggle!

We all have different ways of taking the edge off. Some people numb out with food, while others use alcohol, drugs, sex, relationships, money, work, gambling, chaos, shopping, perfectionism, the internet. The list is endless and it is truly all one in the same. Struggling is a part of universal human experience and there is really no way around it.

In Brene Brown's book, she gives us three things that we need to know about shame:

1. We all have it. Shame is universal and one of the most primitive human emotions that we experience. The only people who don't experience shame lack the capacity for empathy and human connection.

2. We're all afraid to talk about shame.

3. The less we talk about shame, the more control it has over our lives.

There is a real power in embracing imperfections and vulnerabilities. In being OK with all your scars and humanness. One of the things that really helped me to let go of some of the shame that I was harboring around my food crazy days, was finally reaching out to someone and talking about it.

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Requirements To Building Muscle Effectively

Building muscle isn't tough, but it does require time, commitment, and some intelligence for most of us. Some people are naturally muscular, lean, and strong but that doesn't describe me and it probably doesn't describe you since you are reading this.

Here are the three requirements to build muscle effectively: exercise, rest, and nutrition.

The exercise part is the most obvious to people. Resistance exercise does work best, either free weights, exercise machines, rubber exercise bands, or similar. Now you can potentially build muscle with aerobic exercise, for example build big muscular legs through skiing or biking a lot, but that is a side effect of that type of exercise and to build an evenly muscled body you need some type of resistance exercise program. Now it just might be that you work construction or do other work that involves physical labor and get your exercise that way, but that is not most of us. Most of us have fairly sedentary jobs.

Of the options available to most of us, free weights certainly work best. Although machines etc. have their place and you can even use them exclusively, you will see the most benefits the fastest from free weights. Make sure you have someone show you the ropes: a personal trainer, a gym employee, etc. and be careful to avoid poor form as injuries are more likely then.

Also of course get a medical doctors okay before starting any exercise program! This is critical.

Rest is also important. Did you know that muscles do not grow when you exercise, but when they are recovering during rest periods between workouts? It is common for beginners (and others) to be too "gung ho" and over train. Severe soreness, lethargy, and moodiness can be symptoms of overtraining. Some soreness is certainly OK, and you will learn to tell "good" soreness and "bad" soreness apart quickly.

You need to make sure you do not work each body part too often per week, too hard at each workout, and that you get adequate sleep. I find that I need more sleep when I have extra heavy workouts. Also factor in other exercise you may get, including sports and aerobic exercises.

Nutrition is critical! As the saying goes, you cannot out train a bad diet! Protein requirements are perhaps the most obvious as they go up, but general healthy eating and nutrition is even more important when building muscle.

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How To Make Weight Loss Work For You

Coming to terms with what the phrase "Losing Weight" means is only half the battle. Those 2 words alone are enough to scare people away; but it doesn't have to. There are plenty of ways to form a weight loss plan that is centered around your means so that this whole process can work in your favor. The weight loss journey can no doubt be a long and hard one but that will be something to disregard if losing weight and getting back to a healthier lifestyle is your end goal. A lot of times, people will slip up from diets due to lack of motivation or pure laziness but this doesn't have to be you!

Crash dieting is not the answer in this kind of situation either because for 100% of people, a crash diet is definitely not within their means. It's basically a calorie away from starvation, where you're depriving your body from the proper amounts of nutrients it needs to function. A healthier lifestyle and weight loss are about filling the body with things it needs, like vitamins, minerals, and nutrients and not depriving it. Consequently, what you should be depriving your body of are those french fries and hamburgers from McDonald's, because you're body doesn't need that. So, it's time to make weight loss work for you. Let's rid this perceived notion that weight loss is this scary thing and kick our butts into action!

For starters, you can go to your local supermarket and stock up on some healthy fruit and veggie items. Adding foods to your diet that are rich in fiber can aid in weight loss such as apples, sweet potatoes, chick peas and raspberries. Fruits are the perfect snack for when you're craving something small throughout your day. So that means putting down the potato chips and picking up a banana instead, and they're high in potassium too! Sugarless gum is also a great way to deal with cravings. They can take your mind and stomach off of those french fries you've been thinking about since 2 pm.

Making a calendar for your workout and/or meals are a great, and I repeat, A GREAT way to stay on track with your weight loss journey. Research what exercises you're capable of doing and make a monthly plan. Maybe have double workouts one day a week to give you that extra boost in the process. However, be sure to allow rest days throughout your workout calendar. You and your body will both need it. Also, when you have a meal plan written down, you are more likely to follow it. Having one in your head won't work as efficiently. Make the calendar colorful or decorate it however you like. Anything to keep you going, right? Make sure you put it somewhere that you will always see and follow what it says (obviously).

The most important thing to remember throughout your weight loss journey is to never give up. Now, that sounds like such a cliche but it's very true. Do not give up and don't ever give up until you reach your goal. And once you reach that goal, find another one! The hardest part about losing weight is getting started. Once you start, you love the way you feel and don't want to stop. Losing those pounds will be the motivation that will keep you going. There's nothing better than working hard and reaching your goal. The end results will be something to be proud of.

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Big Weight Loss Tips

You'll find that there are many different ways to lose weight and it can be confusing figure out what you need to do in order to achieve a large amount of weight loss. There are actually things that you can do that will turn out to provide and maximize your fitness results.

Giving up soda is one thing that you can do in order to achieve a great amount of losing weight. There have been studies that have shown that giving up soda can result in losing up to 26 pounds in one year. That is great news as it will help get rid of a lot of sugar and other artificial sweeteners from your diet.

Constant snacking is another thing that you should give up if you're looking to lose weight. You want to make sure you're giving up snacks like chips and candy and trading them in for fruits and vegetables. By choosing healthier stacks you are going to be losing a great amount of weight than a few were to continue with unhealthy treats.

Giving up desserts is another thing that you can do if you're looking to lose weight as efficient as possible. By giving up the sweet and sugary treats you'll be able to lose a great amount of weight so again you will want to trade them in for healthy alternatives so you do not feel like you are not being able to treat yourself. By being able to do this you will see great results in your fitness journey.

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Lose Weight On Your Upper Thighs And Feel Good In Shorts Again!

Lose Weight On Your Upper Thighs And Feel Good In Shorts Again!



Have you checked your thighs and felt depressed? Do they jiggle while you walk? Do you have saddle-bags or wobbly inner thighs which rub together? 

Upper leg fat can be a concern for lots of women and men. It can contribute to obesity, help to make our jeans fit oddly, and stop us from ever pulling on some shorts. It is also a stubborn kind of fat, and shedding it may be a very long and disheartening process. 

However it does not need to be. To get rid of thigh fat once and for all, take this advice to heart: 

Lower Your Body Fat Percentage 

Sadly, spot reduction is really a health and fitness myth. Short of liposuction, that's an unpleasant and often temporary solution, there is no way to get rid of fat from a single area of your body without removing it from the rest of your body. 

To reduce the amount of fat in your upper thighs, you will have to lessen your overall body fat percentage. The old-fashioned way is still the best: Consume less food, move more. Cardiovascular and weight training will help you get leaner, more solid thighs (as well as everything else). 

Have you any idea just how much of your weight derives from fat, and just how much stems from muscle? If not, you need to use calipers or an electronic body fat calculator to find out. If you require guidance, talk with an expert in nutrition, fitness instructor, or your medical provider. 

Get a minimum of one hour of aerobic exercise 3 to 5 times each week. Do 15 - 30 minutes of weight training every second day. You will begin to notice results quickly, and the more time you stick with it, the slimmer your upper thighs are going to be. 

Physical Exercises That Target the Thighs 

Our thighs are a big muscle group. After you drop the excess padding around the upper thighs, you will want to have sculpted muscles to show off. You can obtain those toned thighs and legs by carrying out certain exercises that concentrate on the region. 

Thigh exercises that don't call for extra equipment include squats, wall sits, and lunges. You can perform these every second day until eventually you reach muscle fatigue (shaky legs). Walking or running down and up the stairway is another surperb way to develop your thighs. 

Losing Leg Fat at the Gym 

Nearly all physical fitness centers have a multitude of machines that will tone the thighs. Leg presses and leg curls are great choices, along with any sort of machine that requires you to climb steps or pedal. 

For added firming, find machines that work the abductor muscles (outer thighs) and also the adductor muscles (inner thighs). This equipment looks similar to the ThighMaster device, and they work really well. 

Toning Your Thighs The Whole Day Long 

Naturally, you will not need a gym - or even a break from your normal routine - to build toned thighs. You can actually sculpt your upper thighs and legs while you run errands, drive around, and perhaps whilst you work at your desk. 

Whilst sitting or standing, clench your thighs and butt as hard as you can. This is a popular method to sculpt and strengthen the butt, but it would also give your thighs a good workout. 

Walk longer distances than required by parking the car farther away from your destination. Or run errands on foot when it's possible to. Walk up the stairs as opposed to the elevator or escalator. Every little bit helps. 

You can even find special thigh-toning workout routines that you can do while you work. The ThighMaster and comparable devices fit in between your knees when you sit, so they really are convenient to use just about anywhere. 

You can even order online for small exercise bikes that fit below your desk. Pedal as you work to get rid of upper leg fat fast!

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How to  Defeat Diabetes?

Diabetes is a disease that has a large spread throughout the population, and many people tend to develop the disease at a certain age. This is why it is better to make the population aware about the risks.

What is diabetes?

Diabetes is a metabolic disease and the persons who develop it have high blood sugar. This happens because the pancreas doesn't produce enough insulin, or because the cells won't respond to the insulin produced by the pancreas. Usually the glucose comes from the food that you eat, so a careful attention to the alimentation is required. Diabetes is a dangerous disease, and it may even lead to heart problems. This is why it is essential to be treated accordingly.

What are the symptoms of diabetes?

The main symptoms of this diseases are the frequent urination, the increased thirst, and the increased hunger. If you have diabetes, you may find out with a simple blood test. If you have the disease, you may be able to control it with regular exercises, a healthy alimentation, and weight control.

What are the types of diabetes?

There are three main types of diabetes, which are as follows:

Type 1 DM. This type is produced when the body fails to produce insulin, and the person in cause will have to inject insulin doses or to wear an insulin pump. Approximately 10% of the population suffers from Type 1 DM. These patients will need to get insulin injections for the rest of their lives. Besides a special diet, they also need to make regular blood test, in order to keep the disease under control.

Type 2 DM. This type is produced when the body becomes insulin resistant, and thus the cells aren't able to use insulin properly. This is the most common type of diabetes, and almost 90% from the population who has diabetes develops Type 2 DM. This is a progressive disease, which means that it will gradually get worse. Overweight and obese people have a higher chance in developing this type of diabetes. It has been proven that visceral belly fat has a great influence in the development of this diseases. Another risk factor seems to be the age, since older people tend to get more often the disease. People who have relatives with diabetes tend to develop the disease.

Gestational diabetes. This type is produced when pregnant women with no diabetes history develop high blood sugar. Sometimes it may precede Type 2 DM. Those who develop this type may be able to control it with a healthy diet and exercise.

What are the main causes of diabetes?

The main causes are the genetic inheritance, the unhealthy alimentation and the lack of physical activity. Stress may represent another cause, so you should avoid stressful situations. See the main types in order to learn more about the causes.

How to prevent diabetes?

Even if the genes have an important role in developing Type 2 DM, a healthy lifestyle can prevent the apparition of the disease. It has been proven that people who are genetically at risk develop the disease only when they lead a sedentary lifestyle based on a wrong type of alimentation. The food has an essential role, and this is why it is recommended a healthy diet with low quantities of fats and sugar. Another important factor is the health. The studies show that the majority of overweight people develop the disease. This is why it is promoted an active lifestyle where inactivity is overcame with regular exercises. If you don't want to make many exercises, jogging should be enough. Drink more water and less sugary drinks, which can harm your organism in many way. It is recommended a daily use of at least 2 L of water. Fats are good for the organism, as long as you opt for good fats that can be found in nuts and avocado. Another risk factor is represented by the processed meat, and there is a whole campaign that is trying to raise awareness. It seems that even red meat can increase the risks of developing the disease. In order to prevent the apparition of the disease, eat more fish and less red meat (pork, beef, lamb).

What are the treatments of diabetes?

The treatment of diabetes is the insulin, which may be administered through injections. This insulin replaces the one that can't be produced by the human body. However, this is only a periodic treatment.

How to cure diabetes?

There isn't a cure for diabetes, but the researchers are trying to find a cure. It has been speculated that in 25 years they will be able to develop a cure. Until then, one cannot do anything else except preventing or controlling the disease.

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 Hints To Lose Weight

Losing weight in general is a great challenge. You are going to need to strive hard and stay motivated to obtaining your goal. You are going to want to make many lifestyle changes and throw away bad habits to obtain that body you have always wanted. Stay positive and be stubborn, you got this!

This is a way to lose weight I am sure everyone can get around. Sex, sex, and more sex. Instead of going out with your significant other for steaks or cheesecake, why not stay in and do the dirty in the sack? A good sex life has been known to moderate the amount of food you take in and you will be burning calories while you perform the deed. Pleasure plus great exercise, it is a win-win situation.

Imagine yourself at the office, you still have a couple of hours before you are let out for lunch. Your stomach is grumbling, what is the first thing you do? Head to the snack machine and buy that bag of chips or that bar of chocolate. Instead of doing this unhealthy choice, make some healthy snack rations whenever you have those cravings. The night before you go to work, slice up some fruit or veggies that you can snack on when you get those cravings, nuts work too! You will not only satisfy that craving, but you will also be giving your body the nutrients and fiber it needs, to keep you feeling great and energized.

Chill out man! Odds may be that you are gulping your food down as if you have not eating in days! Sit back and enjoy the taste of the food. Make conversation with the person or party you are with. This can help in preventing you from overeating and not only absorbing to many calories, but also avoid that overly bloated feeling that makes you tired and wanting to just be lazy. Also, try taking a good walk before each of your meals. You will be getting a little bit of exercise in feeling recharged, and you will be less likely to choose something unhealthy after being a little bit active.

Are you eating healthier foods but still not losing the weight? Odds are your portions may be a bit too larger. Try using kids plates for yourself, you will end up eating less and are also likely to have leftover for tomorrow or the next meal. Thus saving you money!

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How Can Older Women Lose Weight Fast?

Losing weight is difficult, but it is more difficult for a woman beyond the age of 40. Menopause is the main culprit. To add, metabolic activity begins to slow down as the body ages. This is one of the reasons you will see many middle-aged women gaining weight, particularly around the midsection.

If you've crossed 40, it's time to buckle up and work to burn the fat and flab. For, if you wait a few years longer, it might be impossible to lose it naturally, without the use of supplements and cosmetic corrective surgeries.

Food Plan

Food is at the centre of most weight loss programs. Hence, the first thing you need to do is watch what you eat and how much you eat. Here's how you can get better control over your eating habits.

• It's about moderation - A weight loss diet is about moderation and not elimination. Fats, sugar and sodium are foods you should avoid if you want to shed pounds. But when we say avoid, we mean limit your intake and not eliminate completely. You can eat less of these foods or eat them occasionally.
• Eat qualitatively and not quantitatively - Quality is more important than quantity when it comes to losing weight for older women. You cannot diet randomly because as your body ages it needs an additional dose of nutrition to fighting illnesses overcome fatigue and maintain general health. Hence, eat a healthy and balanced meal. If you feel hungry in between meals, you can eat healthy snacks such as carrot sticks, cucumber slices and fresh fruit.
• Learn to judge portion sizes - Portion sizes also matter when you're looking at dropping a few pounds. Restaurant meals are not recommended because of their fairly large portion sizes. When you sit down to eat, you should measure your food - solids and fluids both. Gradually, you will be able to tell the size of a portion without using a measuring cup. This is one way to keep a tab on your calorie intake.
• Stay away from the scale - You might be surprised at this suggestion, but it is one way to keep your motivation from dipping. There otherwise to determine if you've dropped a few pounds on not such as how your clothes fit, how you feel and compliments you receive from others. You can weigh yourself once a week or once every two weeks.

Exercise Plan

If you are determined to lose weight, fast and easy, you should get more physical activity in addition to altering your diet. Getting active does not mean lifting heavy weights at the gym or performing high impact aerobic exercises. Your workout can include low impact exercises that are just enough to boost your metabolic rate, build muscle and burn calories. Other ways to ditch a sedentary lifestyle include taking the stairs instead of the elevator, walking or cycling to the grocery store etc.

Keep your Hormones in Check

As mentioned earlier hormones are a primary cause for weight gain after 35. A healthy and balanced diet coupled with regular exercise will keep hormones in check. However, along with this, you should also sleep well getting minimum 8 hours of sleep daily. Stress also disturbs hormonal balance. Hence, if you want to drop pounds like many of the weight loss stories on the web, you should devise methods to relieve stress.

How would your life be if you could lose all the extra fat from your body? If you take action now, in 2 months you'll be incredibly sexy!

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The Obesity Impact on Society

The Obesity Impact on Society






In this section of Seattle Organic Restaurants I want to talk about life threatening side effects of obesity. Currently 72 million adults and 12 million youth in the US are obese and 144 million people in the states are obese or overweight. Being overweight and obese causes a wave of chronic diseases with long term serious health consequences.





Development of obesity and overweight in early ages has major early impact in accumulation of plaques and clot in the artery. Parents should be aware of the dangers of childhood obesity and should apply early life changing habits for their kids. Early obesity prevention is so important in preventing childhood obesity and unfortunately if theobesity isn’t prevented in young ages the consequences can be devastating in the adulthood life of the child. Large waves of chronic diseases are waiting for the new generation of kids with obesity and we should change the early life style habits of our kids. Life style changes include changing eating habits and increasing physical activity. The foods with high level of cholesterol and saturated fat increase the LDL. Reducing the intake of saturated fat in meat, dairy products and backed or fried foods can significantly reduce the level of bad cholesterol.





A recent study shows that a group of people whomaintained a healthy weight (from the age of 25 to middle age)were less likely to develop cardiovascular diseasethan those who gained weight from the age of 25 to middle age. Before the scientists thought that the blood pressuregoes up by age, now the recent studies prove that the high blood pressure has more to do with weight than age.


As a rule of thumb the blood pressure usually goes up about 0.1 every year after the age of 25, but there was no change in blood pressure of people who maintained a stable body mass. People who also maintained a healthy weight after the age 25 to middle age had stable sugar level and insulin in their blood. However people who gained weight had higher level of triglycerides (bad fat), blood pressure and cholesterol level than those who maintained a healthy weight. Increase in triglycerides directly increases the chances of cardiovascular disease. Helping people to maintain a healthy BMI will surely prevent a wave of chronic diseases that come with obesity such as cancer,cardiovascular disease and diabetes.





The scientific evidences show a solid prove that gaining weight and obesity directly increase the wave of chronic diseases that lead people to heart attacks and strokes. Every year cardiovascular disease causes over 800,000 DEATHS by itself in the US and currently we are spending 500 billion dollars a year on the health consequences of heart problems.


The upcoming cardiovascular disease is a direct result of obesity and being overweight. The health care as we have today isn’t affordable and in a decade from now there would be millions of new patients who have heart attack or strokes in an environment that we cannot afford.

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