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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5 Good Ways To Exercise At Home

There are many good ways to exercise at home to stay fit and healthy if you don't want to go the gym. When you know how to exercise at home you can do it at anytime of the day or night, you don't have to drive anywhere to do your workout and you can do it in total privacy. There are some great pieces of equipment that provide good ways to exercise at home that do not cost the earth to buy.
1. Skipping Ropes.
Skipping ropes or jump ropes are not just about fun for kids. A skipping rope provides a good way to exercise at home if you're on a budget. They are low cost and provide a great exercise routine for your legs along with toning your upper body and helping you to lose fat. Skipping also strengthens your heart and lungs.
2. Resistance Bands.
Some people consider resistance bands as something used by middle-aged ladies. But they have become an integral part of professional body building due to their ability to target many different muscle areas. When using resistance bands for your workout, choose bands with a resistance appropriate to your strength and the exercise you are doing.
3. Exercise Balls.
Exercise balls are used for weight training and physical therapy. They are a little harder to store, but when it comes good ways to exercise at home, to stay on the ball you're forced to engage all your muscles, which builds strength and improves stability. Even sitting on them instead of a chair provides a great work out for the abs. Fitness balls come in many different diameters and prices range depending upon the size and how much pressure it supports.
4. Weights.
It is well worth finding out how to exercise at home correctly with free weights so that you can use a full range of exercises including curls, squats, dead lifts, and lunges, all which work different muscle groups. Resistance or strength training is often considered one of the best ways to lose weight because muscles burn more calories, even while they are at rest.
5. Kettlebells.
Kettlebells provide good ways to exercise at home for high-intensity interval training. These odd looking weights, that look like a cannon ball with a handle, originally came from Russia. They are excellent for merging endurance, cardiovascular, strength and flexibility training. Unlike conventional free weights, kettlebell exercises often involve more repetitions and work several muscles at the same time, particularly the legs, arms, shoulders and lower back.

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The Five Times You Need to See a Foot Doctor

We use them all the time, but may not be giving our feet the attention and care they deserve. While these parts of our bodies are extremely sturdy and hardy, there are some warning signs you should not ignore such as numbness or discoloration. If you're experiencing any of these symptoms, consult with a foot doctor to ensure you aren't suffering from any serious conditions.
Pain or Discomfort
Any pain in the ankle, heel or lower leg should be addressed. There are many reasons why you might be experiencing extreme discomfort in your feet. Blisters, which are extremely common, can occur due to improper fitting shoes and prolonged standing times. Extreme pain can also be an indication of broken bones or tendon issues that will need to be addressed.
Discoloration and Skin Irritation
Discoloration or any irritation could point to a number of conditions. Dryness, itching and inflammation are commonly linked to a condition known as athlete's foot, seen regularly with athletes. Paleness in skin tone could indicate a circulatory problem, and other discoloration could point to gout or infection. Since these are relatively minor conditions, they aren't worth worrying excessively over, but you'll definitely need to schedule a visit to the podiatrist.
Numbness
Numbness is most commonly linked with neuropathy, which can be a result of a diabetes diagnosis. If you have diabetes and regularly experience numbness in your feet, you should keep regular appointments with your foot doctor to monitor the condition.
Growths
There are all types of growths that can occur on or underneath the skin. Warts and calluses are common exterior foot problems easily fixed and addressed. There are other growth conditions that can occur beneath the skin like heel spurs which grow beneath the heel bone due to a number of reasons. Obesity, diabetes and poor-fitting shoes can predispose someone to develop a heel spur. If you're experiencing a large amount of pain in your heel, consult with your foot doctor about a diagnosis and treatments.
Changes in Shape
A ruptured or dysfunctional tendon can actually change the shape of your foot, causing one or both to flatten. This can lead to more serious conditions like arthritis and something called hammertoe. Making sure you wear proper fitting shoes and socks can relieve pressure on tendons. Consult with your podiatrist to determine your condition and if surgery is a good option.
Though most diagnoses given by a podiatrist don't require surgery and are relatively painless and simple, it's important to address any issue you're having with your feet. Ignoring extreme discomfort, a change in shape, or any discoloration could hurt you in the long run. Conditions like gout, broken bones, and heel spurs should be addressed as quickly as possible to avoid any unnecessary discomfort and restore your life to normal. No one likes to live with pain, especially in his or her feet. Schedule an appointment with a foot doctor whenever you notice any abnormalities or acute pain in your feet to ensure you'll continue walking worry-free.

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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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Struggling With Hormones and Weight Loss

Fat around the stomach is a big issue that lots of Americans encounter. In fact, belly fatty tissue is one of the most dangerous kind of fat deposits. Excess weight around the belly can boost your chances of developing diabetic issues, cancer cells, heart problem and stroke. Not simply is belly fat deposits unappealing, but it could be a key indicator of a hormonal discrepancy.

Belly fat could be a sign of a number of hormonal imbalances including:

A decrease in testosterone levels in men.

Elevated testosterone or DHEA levels in women.

Estrogen dominance in both genders.

Adrenal dysfunction in both genders.

In order to reduce belly fat, one must engage in regular exercise, consume a healthy diet, receive plenty of sleep and address any hormonal imbalances that may be associated with your weight gain.

In order to lower belly fat deposits, one need to engage in normal physical exercise, take in a healthy diet regimen, get plenty of rest and resolve any type of hormone imbalances that could be linked with your weight gain.

More youthful women, specifically those taking care of PCOS, are also having problem with excessive weight around the waistline. This is particularly risky due to the fact that it can enhance the danger of a girl establishing diabetes or heart disease.

Abdominal fat cells can increase the aromatization of testosterone into estrogen. When estrogen levels rise, the likelihood of retaining more fat around the abdominal region becomes more of a reality. Hormones and weight gain can create a vicious cycle of blood sugar dysregulation as well hormonal imbalances.

Male testosterone levels begin to become lower as the result of stress, aging and obesity. In today's world, men are experiencing a decrease in testosterone levels much earlier in life than ever before. Lower testosterone levels are the result of insulin resistance as well as an increased risk of metabolic syndrome and diabetes.

Study performed at the University of Washington indicates that men with reduced testosterone degrees are much more likely to develop abdominal fat. Analysts additionally located that switching out shed testosterone can help to help in the fatty tissue loss procedure. Specialists at Yale College discovered that also slim women with high cortisol levels were most likely to still experience fat deposits around the waistline.

Struggling with hormones and weight loss can be a challenge. Diet and exercise are often your best defense against weight gain and can help you to lose unwanted weight. However, it is important to remember that hormonal imbalances can make weight loss challenging even when you feel you are doing everything right. Testing for hormonal imbalances can beneficial to help ensure successful weight loss.

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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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